Iikhabhohayidrethi lelinye lawona maqela abalulekileyo esondlo ekutyeni. Ukuphelisa iicarbohydrates kuyonakalisa kakhulu impilo ngokusilela ukwazisa izondlo eziyimfuneko emzimbeni. Zii-athomu zebhayoloji ezenziwe ngokupheleleyo nge-carbon, i-hydrogen kunye ne-athomu ye-oxygen; kwaye, njengoko abaninzi benu besazi, umsebenzi wabo kukubonelela ngamandla ngokukhawuleza kunye nokuvumela ukusebenza kakuhle komzimba.
Kwixesha elidlulileyo sakuxelela iintlobo ezahlukeneyo zecarbohydrates esinokuthi sifumane ekutyeni, kodwa ndingathanda ukujula kancinci kwezo mveliso esingazaziyo ukuba zenziwe ngantoni. Ngaba ungomnye waba bantu banomdla ojika isitya ukuze babone ukubunjwa kweeprotheyini, amafutha, isodiyam kunye neecarbohydrates? Mhlawumbi kwezinye kubonakala kakhulu, njengakwimeko yepasta okanye isonka, kodwa namhlanje ndifuna ukukubonisa ezininzi ngakumbi.
Kutheni iicarbohydrates zibalulekile?
Intloko yam iyagqabhuka xa ndisiva ukuba kwizidlo ezithile kufuneka ukhuphe iicarbohydrates ukuba ufuna ukunciphisa umzimba, okanye awukwazi ukuzitya ebusuku kuba zikwenza utyebe. Ukudala iintsomi zobuxoki malunga neqela elithile lezondlo kuya kubangela ukusilela emzimbeni kwaye akuyi kusebenza ngokufanelekileyo. Ukuba ungumdlali, uya kukwazi ukubaluleka kokutya i-carbohydrates ukwenza ngcono.
Kungaqwalaselwa ukuba banoxanduva lokuseka umsebenzi weeprotheni, usebenzisa ukusetyenziswa kweeprotheyini.
Ngokuxhomekeke kuhlobo lwe-carbohydrate esiyidlayo, ukugaya kuya kuba ngaphezulu okanye ngaphantsi ngokukhawuleza; nangona kuthelekiswa neprotheyini okanye amafutha, yeyona ikhawulezayo. I-glucose ikhutshwa kubo, eyona nto iphambili yamandla asetyenziswa ngumzimba ukwenza nawuphi na umsebenzi okanye inkqubo yangaphakathi.
Ukuzithintela ekutyeni kuyingozi kwimpilo kunye nokusebenza komzimba; Ukuba ufunda ukudibanisa kunye nokuzivocavoca umzimba, umzimba udala i-biomolecules eyenzelwe ukulawula ubunzima kunye nokuphucula ukuxhathisa kwezemidlalo.
Ukutya apho sinokufumana khona iicarbohydrates
Ngaphaya koko kwaziwa kubo bonke, njengemifuno, iziqhamo kunye nokutya okuziinkozo, ndingathanda ukuba ufumane okunye ukutya okuqulethe iicarbohydrates "ezifihliweyo" kwaye ubungeke uziqonde.
Iswekile
Ewe, iswekile, nokuba imhlophe, imdaka, kwisiraphu okanye kubusi, ngumthombo omkhulu wecarbohydrates. Ngokuqinisekileyo, nayiphi na indawo yeswekile (i-stevia, i-sweeteners, i-molasses, njl.) iqulethe esi sondlo, ngoko ke qaphela ukuba ubheja kwiimveliso "ezingenaswekile".
I-99% yomxholo weswekile emhlophe i-hydrates, ngelixa i-brown yi-8%. Akubi, okanye kuyityhefu, njengoko sikhokelwa ukuba sikholwe. Ukuxhatshazwa okuqhubekayo okanye ulwazi olungelulo yinto ekhokelela kwiingxaki zentliziyo kunye nokuqokelela kwamafutha.
Iimveliso zederi
Nangona iimveliso zobisi (ubisi, itshizi okanye iyogathi) zaziwa ngegalelo lazo leprotheyini, amafutha kunye nekhalsiyam, inyaniso kukuba zikwanazo neecarbohydrates. Eyona hydrate ibalaseleyo yilactose, luhlobo lweswekile (monosaccharide) eqhekeka ngokulula. I-Lactose inoxanduva lokubonelela ngencasa emnandi kwiimveliso zobisi, ngaphezu kokuba neekhalori ezi-4 ngegram.
Kwenzeka ntoni kwiimveliso ezingenayo lactose? Ngaba bayayeka ukuba nee-hydrates? Hayi ncam. Njengoko uyazi, iinkampani ezininzi zongeza i-molecule (i-lactase) ebisini, eqhekeza iswekile yobisi kwiimolekyuli ezimbini ezilula kwaye ngoko ayichaphazeli inkqubo yethu yokugaya. Akunjalo ngokwenene "i-lactose free", yilactose + lactase. Ngoko inani leswekile lilonke alitshintshi kwaye sisadla inani elifanayo le-carbs.
iimveliso ze-ultra-processed
Nayiphi na imveliso ye-ultra-processed iya kuba nomxholo ophezulu we-carbohydrate, kodwa ngokuqinisekileyo awukho umgangatho omhle. Iipastries, ukutya okuphekwe kwangaphambili, izonka zamashishini kunye neesoseji zinecarbohydrates. Abanye bayisebenzisa njengento ethatha indawo yokutya okuxabisa kakhulu (umzekelo, i-ham idla ngokusekelwe kwi-starch yetapile), kunye nabanye ukuyenza ibe likhoboka leswekile.
Ubhiya kunye newayini
Iziselo ezinemvelaphi yeziqhamo okanye iisiriyeli zigcina iicarbohydrates zakuqala. Yiyo loo nto bekusoloko kukho umbuzo wokuba utywala (ibhiya okanye iwayini) butyebisa kakhulu kunesiselo esidityanisiweyo. Enyanisweni, kwiziphuzo ezidibeneyo asiyi kufumana naluphi na uhlobo lwezondlo, kuphela amandla kunye neekhalori ezingenanto; kodwa kwibhiya newayini sinokufumana iicarbohydrates, iiminerali kunye neevithamini. Ngokusengqiqweni, naliphi na igalelo lezondlo ligutyungelwe kukusela utywala.