Izinto Ezingundoqo Emafanele Ukwaziwa NgamaKhabhohayidrethi: Iimpawu Ezingundoqo, Imisebenzi kunye Nemithombo Esempilweni

Yintoni iiCarbohydrate? Zeziphi Iimpawu Zazo Ezingundoqo?

IiCarbohydrate zibalwa phakathi kweqela lezondlo ezisisiseko ezizezona mithombo yamandla ephambili emzimbeni wethu. IiCarbohydrate, eziqulathe iintlobo ezahlukeneyo ezifana nefayibha, iswekile kunye nestashi, zifumaneka ngokwendalo kwiindidi ezininzi zokutya ezifana neenkozo, ubisi kunye neemveliso zobisi, iziqhamo kunye nemifuno. Xa zisetyenzisiwe, ukutya okuqulathe iiCarbohydrate kuguqulwa kwinkqubo yokugaya kube yiglucose (iswekile yegazi). Iglucose ibonelela ngamandla akhawulezayo nelula kwiiseli zomzimba wonke, ngakumbi ingqondo. IiCarbohydrate ezigqithisileyo zigcinwa esibindini nasezintanjeni zemisipha.

Iimpawu eziphambili zeeCarbohydrate zezi:

• Ezinye iiCarbohydrate ziyanyibilika emanzini kwaye zingasetyenziswa lula emzimbeni.

• IiCarbohydrate eziqulethe ifayibha zinciphisa ukugaya kwaye ezinye zazo zibonelela ngenkxaso yokwakheka, njengodonga lweseli kwizityalo (selulose) okanye umqolo wangaphandle wezinambuzane (chitin).

• Ingakumbi iiCarbohydrate ezilula zinevumba elimnandi xa zinyibilika.

• Ubume beekhemikhali beeCarbohydrate buchaza indima yazo ekuboneleleni ngamandla okanye ekuxhaseni ukwakheka.

Zeziphi Iintlobo ZeeCarbohydrate?

Ngokubanzi, iiCarbohydrate zahlulwe zibe zimbini eziphambili: ezilula kunye neziyinkimbinkimbi.

IiCarbohydrate ezilula zinezakhiwo ezincinci kwaye zihlala zityiwa ngokukhawuleza. Eli qela liquka iimolekyuli zeswekile enye (iimonosaccharide: iglucose, ifructose, igalactose) kunye neemolekyuli zeswekile ezimbini (idisaccharide: sucrose, lactose, maltose). Kwakhona, iioligosaccharide eziqulethe iimolekyuli zeswekile eziyi-2 ukuya kweziyi-9 zikweli qela. IiCarbohydrate ezilula zifumaneka kakhulu kwiswekile ecocekileyo nakwizinto ezineswekile. Olu hlobo lokutya luhlala lunezinga eliphantsi levithamini, iminerali kunye nefayibha; ngenxa yoko zingabizwa ngokuba "ngamandla angenanto".

IiCarbohydrate eziyinkimbinkimbi zenziwe ngamaketanga eswekile amade kwaye zithatha ixesha elide ukugaywa. Eli qela, elibizwa ngokuba ngamaPolysaccharide, lifumaneka ngobuninzi kwiinkozo ezipheleleyo, iimbotyi ezomileyo (imbotyi, imifuno), amazambane kunye nemifuno enestashi. Kuba zigaywa kancinci, ziphakamisa iswekile yegazi ngokulinganayo kwaye zibonelela ngokuqina kwendlala ixesha elide.

Zeziphi Iindima ZeeCarbohydrate Emzimbeni?

• Ukubonelela ngamandla: IiCarbohydrate zisisiseko samandla kwiiseli zethu. Zidlula egazini zikwimo yeglucose kwaye zisetyenziswa ukuvelisa amandla emzimbeni.

• Ukugcina amandla: Iglucose egqithisileyo ingagcinwa esibindini nasezintanjeni zemisipha ngendlela yeglycogen. I-glycogen isetyenziswa phakathi kokutya okanye xa imfuno yamandla inyuka. Xa iindawo zokugcina i-glycogen zigcwele, iiCarbohydrate ezigqithisileyo zigcinwa njengamafutha emzimbeni.

• Ukuxhasa impilo yemisipha: I-glycogen egcinwe ezintanjeni zemisipha inceda ukunciphisa ukonakala kwemisipha ngexesha lokuzila ixesha elide okanye umthambo onzima.

• Ukunceda inkqubo yokugaya: IiCarbohydrate eziqulethe ifayibha zixhasa ukusebenza rhoqo kwamathumbu kwaye zinciphisa umngcipheko wokuba nenkathazo yokuhamba kwamathumbu.

• Ukukhusela impilo yentliziyo kunye nokulinganisela kwe-metabolism: Ukufumana ifayibha eyaneleyo kunokuchaphazela kakuhle amanqanaba e-cholesterol kwaye kuncede ukunciphisa umngcipheko wesifo seswekile. IiCarbohydrate ezicocekileyo nezilungisiweyo, xa zisetyenziswe ngokugqithisileyo, zinokunyusa umngcipheko wesifo sentliziyo kunye neswekile. Ngenxa yoko, ukusetyenziswa ngokulinganayo kuyacetyiswa.

Zeziphi Izondlo EzineCarbohydrate Ezilungileyo Nezingalunganga?

IiCarbohydrate zifumaneka kwiintlobo ezininzi zokutya ngamazinga ahlukeneyo. Xa ukhetha ukutya, kubalulekile ukukhetha imithombo yeCarbohydrate enexabiso eliphezulu lezondlo kunye nefayibha eninzi.

Imithombo yeCarbohydrate elungeleleneyo nephilileyo:

• Iswiti yamazambane

• Ingcambu ye-beet

• Ikhinoa

• Irayisi emdaka kunye neemveliso zeenkozo ezipheleleyo

• Oth

• Ibhanana, i-apile, imango

• Umdiliya owomileyo

• Iimbotyi ezomileyo (imbotyi, imifuno, i-chickpea)

• Idate

Ezi ntlobo zokutya, ngenxa yomxholo ophezulu wefayibha kunye nenqanaba eliphantsi lamafutha agcadiweyo, zigcina indlala ixesha elide kwaye zibonelela ngenkxaso ye-vithamini kunye neminerali.

Ukutya okuphezulu ngeCarbohydrate okungacetyiswa ukusetyenziswa rhoqo okanye ngokugqithisileyo:

• Iswekile ecocekileyo kunye nezinto ezineswekile

• Iicereal zesidlo sakusasa ezineswekile

• Isonka esimhlophe kunye nerayisi emhlophe

• Imakaroni emhlophe

• Iichipsi zamazambane

• Iijusi zeziqhamo ezineswekile kunye neziselo ezine-sweetener

• Ibhiskithi, ikeyiki kunye nezinye izinto ezibhakiweyo

• I-yogurt enevumba kunye neswekile eyongeziweyo

Ixabiso lezondlo kwezi zinto zihlala liphantsi; ukusetyenziswa ngokugqithisileyo kunokukhokelela ekufumaneni amandla agqithisileyo, ukonyuka kobunzima kunye neengxaki zempilo ye-metabolism.

Ukutya Okunciphisa IiCarbohydrate: Yintoni Ekufuneka Iqwalaselwe?

Ukulawula ubunzima kunye nokulinganisela iswekile yegazi, izidlo ezineCarbohydrate ezisezantsi zihlala zikhethwa. Kolu hlobo lokutya, iimveliso zomgubo ezilungisiweyo, izimuncumuncu kunye nemithombo yeswekile ecocekileyo ziyancitshiswa; ukusetyenziswa kweprotheyini, amafutha aphilileyo kunye nemifuno enefayibha eninzi kuyonyuswa. Iqanda, intlanzi, inyama, imifuno engenastashi (njenge-spinach, broccoli, ikaroti), iziqhamo (ngakumbi iorenji, istroberi, i-blueberry), imbewu enotyebileyo ngamafutha (ialimondi, iwolnuts), i-olive oil kunye namanzi zezona zikhethwayo zempilo.

Ukuba ufuna ukusetyenziswa kancinci kweCarbohydrate, unokusebenzisa iinketho zendalo nezinofayibha ezifana neenkozo ezipheleleyo, iswiti yamazambane, i-pea, ibhanana kunye nerayisi emdaka. Imfuno yemihla ngemihla yeCarbohydrate yomntu ngamnye iyahluka ngokweminyaka, isini, imeko yezempilo kunye nenqanaba lomsebenzi. Ngenxa yoko, kubalulekile ukufumana inkxaso kumsebenzi wezempilo phambi kokuqala isicwangciso esitsha sokutya.

Imibuzo Ebuza Ixhaphake

1. Ngaba kufuneka iiCarbohydrate zisuswe ngokupheleleyo?

Hayi. IiCarbohydrate ziyimfuneko emzimbeni; akufuneki zisuswe ngokupheleleyo, kufuneka zithathwe ngokwaneleyo kwimithombo ephilileyo nelungeleleneyo.

2. Ngaba izidlo ezineCarbohydrate ezisezantsi zinceda ekwehliseni ubunzima?

Kubantu abathile, izidlo ezineCarbohydrate ezisezantsi zinokwenza kube lula ukulawula ubunzima; kodwa ukuze kube nokwehla kobunzima okuqhubekayo, kubalulekile ukufumana izondlo ngokulinganayo kuzo zonke iindidi zokutya kunye notshintsho kwindlela yokuphila.

3. Ziziphi iiCarbohydrate ezisempilweni?

IiCarbohydrate zendalo, ezingalungiswanga nezinefayibha eninzi (iinqununu ezipheleleyo, iimbotyi ezomileyo, imifuno kunye neziqhamo) zezona zikhethwayo zempilo.

4. Zeziphi iimpembelelo zeeCarbohydrate ezicocekileyo emzimbeni?

IiCarbohydrate ezicocekileyo zinganyusa iswekile yegazi ngokukhawuleza kwaye, xa zisetyenziswe ixesha elide ngokugqithisileyo, zinokunyusa umngcipheko weswekile kunye nezifo zentliziyo.

5. Yintoni ekufuneka ithathelwe ingqalelo ngabantu abanesifo sentliziyo okanye iswekile xa besitya iiCarbohydrate?

Kufuneka bakhethe iiCarbohydrate ezinefayibha eninzi kunye ne-low glycemic index, kwaye baphephe ukutya okulungisiweyo kunye nezinto ezineswekile. Kufanelekile ukufumana ingcebiso kugqirha malunga nezicwangciso zokutya zomntu ngamnye.

6. Yimalini imfuno yemihla ngemihla yeCarbohydrate?

Imfuno iyahluka ngokweminyaka, isini, imeko yezempilo kunye nenqanaba lomsebenzi womntu. Amaziko ezempilo ahlukeneyo acebisa ukuba malunga ne-45-65% yamandla emihla ngemihla kufuneka ivela kwiCarbohydrate.

7. Ngaba abantwana kunye nolutsha bafuna iiCarbohydrate?

Ewe. Ingakumbi ngexesha lokukhula kunye nophuhliso, kukho imfuno yeeCarbohydrate (ngakumbi iinkozo ezipheleleyo kunye nemithombo enefayibha).

8. Kutheni kubalulekile ukutya okune-fayibha?

Ifayibha yenza kube lula ukugaya, ixhasa impilo yamathumbu kwaye inokunciphisa umngcipheko wokufumana izifo ezithile ezosulelayo.

9. IiCarbohydrate zisebenza ngantoni ngaphandle kokubonelela ngamandla?

Iintlobo ezithile zeeCarbohydrate zixhasa ubume beeseli; ifayibha inceda ekugayweni nasekulawuleni i-cholesterol.

10. Ngaba ukunciphisa ukusetyenziswa kweCarbohydrate kuyingozi?

Imilinganiselo efanelekileyo iyahluka kumntu ngamnye; ukusetyenziswa okuphantsi kakhulu kungakhokelela ekwehleni kwamandla kunye nokungonelanga kwezondlo kwabanye abantu. Kufuneka kufunyanwe ibhalansi efanelekileyo phantsi kolawulo lochwephesha.

Imithombo

• Umbutho Wezempilo Wehlabathi (WHO): Healthy Diet Fact Sheet

• Umbutho WaseMelika Wezentliziyo (AHA): IiCarbohydrate kunye neGazi leSwekile

• Umbutho WaseMelika Wezifo ZeSwekile (ADA): Iingcebiso Zokutya Nezondlo

• European Food Safety Authority (EFSA): Uluvo Lwezesayensi Ngamaxabiso Otyebileyo KwiCarbohydrate

• Harvard T.H. Chan School of Public Health: The Nutrition Source – Carbohydrates