Ama-carbohydrate angelinye lamaqembu omsoco abaluleke kakhulu ekudleni. Ukususa ama-carbohydrate kulimaza kakhulu impilo ngokwehluleka ukwethula imisoco edingekayo emzimbeni. Zingama-athomu e-biological akhiwe ngokuphelele yi-carbon, i-hydrogen nama-athomu omoya-mpilo; futhi, njengoba abaningi benu bazi, umsebenzi wabo ukunikeza amandla ngokushesha futhi uvumele ukusebenza kahle komzimba.
Esikhathini esidlule sakutshela izinhlobo ezahlukene zama-carbohydrate esingakuthola ekudleni, kodwa ngithanda ukujula kancane kuleyo mikhiqizo esingazi ukuthi yenziwe ngani. Ingabe ungomunye walabo bantu abanelukuluku lokufuna ukwazi abaphendulela isitsha ukuze babone ukwakheka kwamaprotheni, amafutha, i-sodium nama-carbohydrates? Mhlawumbe kwezinye kubonakala kakhulu, njengasendabeni ye-pasta noma isinkwa, kodwa namuhla ngifuna ukukubonisa okuningi okwengeziwe.
Kungani ama-carbohydrate ebalulekile?
Ikhanda lami liyaqhuma uma ngizwa ukuthi ekudleni okuthile kufanele ukhiphe ama-carbohydrate uma ufuna ukuncipha, noma ungawadli ebusuku ngoba akhuluphalisa. Ukudala izinganekwane ezingamanga mayelana neqembu elithile lomsoco kuzodala ukuntula emzimbeni futhi ngeke lisebenze kahle. Uma ungumdlali, uzokwazi ukubaluleka kokudla ama-carbohydrate ukuze wenze kangcono.
Kungacatshangwa ukuthi banesibopho sokusungula umsebenzi wamaprotheni, besebenzisa ukusetshenziswa kwamaprotheni.
Kuye ngohlobo lwe-carbohydrate esiludlayo, ukugaya kuyoba ngokushesha okukhulu noma okuncane; nakuba iqhathaniswa namaprotheni noma amafutha, iyona esheshayo. I-glucose ikhishwa kubo, okuwumthombo oyinhloko wamandla asetshenziswa umzimba ukwenza noma yimuphi umsebenzi noma inqubo yangaphakathi.
Ukwenqabela ekudleni kubeka engozini impilo nokusebenza komzimba; Uma ufunda ukuwahlanganisa nokuzivocavoca umzimba, umzimba udala ama-biomolecules aklanyelwe ukulawula isisindo nokuthuthukisa ukumelana kwezemidlalo.
Ukudla lapho singathola khona amacarbohydrates
Ngaphandle kwalokho okwaziwayo yibo bonke, njengemifino, izithelo kanye nokusanhlamvu, ngingathanda ukuthi uthole okunye ukudla okuqukethe ama-carbohydrate "afihliwe" futhi obungeke ukubone.
Ushukela
Yebo, ushukela, kungakhathaliseki ukuthi umhlophe, onsundu, isiraphu noma usoju, ungumthombo omkhulu wama-carbohydrate. Kunjalo, noma iyiphi esikhundleni sikashukela (stevia, sweeteners, molasses, njll.) iqukethe lesi sakhamzimba, ngakho qaphela uma ubheja imikhiqizo "engenashukela".
I-99% yokuqukethwe ushukela omhlophe ngama-hydrates, kanti insundu ingu-8%. Akukubi, futhi akukubi, njengoba siholwa ukuba sikholwe. Ukuhlukunyezwa okuqhubekayo noma ulwazi olunganembile yikhona okuholela ezinkingeni zenhliziyo nokunqwabelana kwamafutha.
Imikhiqizo yobisi
Nakuba imikhiqizo yobisi (ubisi, ushizi noma iyogathi) yaziwa ngamaprotheni, amafutha kanye ne-calcium, iqiniso liwukuthi iqukethe nama-carbohydrates. I-hydrate evelele kakhulu i-lactose, okuwuhlobo lukashukela (i-monosaccharide) ephuka kalula. I-Lactose inesibopho sokuhlinzeka ngokunambitheka okumnandi emikhiqizweni yobisi, ngaphezu kokuba nama-calories angu-4 igremu ngalinye.
Kwenzekani emikhiqizweni engena-lactose? Ingabe bayayeka ukuba nama-hydrate? Hhayi kahle. Njengoba wazi kahle, izinkampani eziningi zengeza i-molecule (i-lactase) obisini, ehlukanisa ushukela wobisi ube ama-molecule amabili alula futhi ngaleyo ndlela ayithinti isimiso sethu sokugaya ukudla. Akuyona ngempela "i-lactose mahhala", i-lactose + lactase. Ngakho inani likashukela eliphelele alishintshi futhi sisadla inani elifanayo lama-carbohydrate.
imikhiqizo ecutshungulwe kakhulu
Noma yimuphi umkhiqizo ocutshungulwe kakhulu uzoba nokuqukethwe okuphezulu kwama-carbohydrate, kodwa ngokuqinisekile hhayi okwekhwalithi enhle. Amakhekhe, ukudla okuphekwe ngaphambilini, izinkwa zezimboni ngisho namasoseji anama-carbohydrates. Abanye bayisebenzisa esikhundleni sokudla okubiza kakhulu (isibonelo, i-ham ivame ukusekelwe kwisitashi samazambane), kanti abanye bayenza ibe umlutha noshukela.
Ubhiya newayini
Iziphuzo ezinomsuka wezithelo noma okusanhlamvu zigcina ama-carbohydrates okuqala. Yingakho bekulokhu kunombuzo wokuthi utshwala (ubhiya noma iwayini) buyakhuluphalisa ukwedlula isiphuzo esigayiwe. Eqinisweni, eziphuzweni ezihlutshiwe ngeke sithole noma yiluphi uhlobo lwezakhi, amandla kuphela nama-calories angenalutho; kodwa kubhiya newayini singathola amacarbohydrates, amaminerali namavithamini. Ngokunengqondo, noma imuphi umnikelo wokudla okunomsoco usibekela ukuphuza utshwala.