Okufanele Kwaziwe NgamaKhabhohayidrethi: Izici Eziyisisekelo, Imisebenzi kanye Nemithombo Enempilo
Yini AmaCarbohydrate? Yiziphi Izici Zawo Eziyisisekelo?
Amacarbohydrate, angomunye wemithombo emikhulu yamandla emzimbeni wethu futhi ayingxenye yezigaba ezibalulekile zokudla. Amacarbohydrate aqukethe izinhlobo ezahlukene ezifana nefayibha, ushukela kanye nesitashi; atholakala ngokwemvelo ekudleni okuhlukahlukene njengokusanhlamvu, ubisi nemikhiqizo yobisi, izithelo nemifino. Uma kudliwa, ukudla okuqukethe amacarbohydrate kushintshwa ohlelweni lokugaya kube iglucose (ushukela wegazi). Iglucose inikeza amandla asheshayo futhi alula kuwo wonke amaseli omzimba, ikakhulukazi engqondweni. Amacarbohydrate adliwe ngokweqile agcinwa esibindini nasemisipheni.
Izici eziyinhloko zamacarbohydrate yilezi:
Amanye amacarbohydrate ancibilika emanzini futhi angasetshenziswa kalula emzimbeni.
Amacarbohydrate anefayibha asiza ekugayeni futhi amanye anikeza ukwesekwa kwesakhiwo njengezindonga zamaseli ezitshalweni (cellulose) noma uqweqwe lwangaphandle lwezinambuzane (chitin).
Ikakhulukazi ushukela olula unambitheka kamnandi uma uncibilika.
Isakhiwo samakhemikhali samacarbohydrate sinquma umsebenzi wawo wokunikeza amandla noma ukweseka isakhiwo.
Izinhlobo Zamacarbohydrate Ziyini?
Ngokuvamile, amacarbohydrate ahlukaniswa ngezigaba ezimbili eziyinhloko: amacarbohydrate alula namacarbohydrate ayinkimbinkimbi.
Amacarbohydrate alula anesakhiwo esincane futhi ngokuvamile agaywa ngokushesha. Le ngxenye iqukethe ama-monosaccharide (iglucose, fructose, galactose) nama-disaccharide (sucrose, lactose, maltose). Kukhona futhi ama-oligosaccharide aqukethe ama-molecule kashukela angu-2 kuya kwangu-9. Amacarbohydrate alula atholakala kakhulu kashukela ocwengiwe nakudlela okuneshukela. Lokhu kudla kuvame ukuba nezinga eliphansi lamavithamini, amaminerali nefayibha; yingakho kungabizwa ngokuthi "amakhilori angenalutho".
Amacarbohydrate ayinkimbinkimbi akhiwa uchungechunge olude lwamashukela futhi agaywa isikhathi eside. Leli qembu, elaziwa ngokuthi ama-polysaccharide, litholakala kakhulu ekusanhlamvini okuphelele, emabhontjisi (ubhontshisi, imithende), amazambane nemifino enesitashi. Njengoba egaywa kancane, akhuphula ushukela wegazi kancane kancane futhi anikeza ukusutha isikhathi eside.
Yiziphi Izindima Zamacarbohydrate Emzimbeni?
Ukunikeza amandla: Amacarbohydrate ayimithombo yamandla eyinhloko yamaseli ethu. Iglucose ingena egazini futhi isetshenziswa ukwenza amandla emzimbeni.
Ukugcina amandla: Iglucose engaphezu kwesidingo ingagcinwa esibindini nasemisipheni ngendlela ye-glycogen. I-glycogen ingashintshwa ibe iglucose futhi isetshenziswe phakathi kokudla noma uma kudingeka amandla amaningi. Uma izinqolobane ze-glycogen zigcwele, amacarbohydrate amaningi agcinwa njengamafutha emzimbeni.
Ukusekela impilo yemisipha: I-glycogen egcinwe emisipheni isiza ukunciphisa ukuwohloka kwemisipha ngesikhathi sokuzila isikhathi eside noma ukuzivocavoca okukhulu.
Ukusiza ohlelweni lokugaya: Amacarbohydrate anefayibha (aqukethe iphosa) asiza ukusebenza okuvamile kwamathumbu futhi anciphisa ingozi yokuba nesifo sokungahambi kahle kwesisu.
Ukugcina impilo yenhliziyo nokulinganisela kokugaya: Ukuthola ifayibha eyanele kuthinta kahle amazinga e-cholesterol futhi kunganciphisa ingozi yesifo sikashukela. Kodwa-ke, ushukela ocwengiwe namacarbohydrate asebenzisiwe angandisa ingozi yesifo senhliziyo nesifo sikashukela uma edliwa ngokweqile. Ngakho-ke, kudingeka kudliwe ngendlela elinganiselayo.
Yiziphi Izinto Eziqukethe Amacarbohydrate Ezilungele Impilo Nezingalungile?
Amacarbohydrate atholakala ekudleni okuningi ngezinga elihlukahlukene. Uma kukhethwa ukudla, kubalulekile ukukhetha imithombo yamacarbohydrate enenani eliphezulu lokudla nefayibha eningi ukuze kube nempilo enhle.
Imithombo yamacarbohydrate elinganiselayo nelungele impilo:
Amazambane amnandi
Impande ye-beet
Ikhinoa
Ulimi olumnyama nemikhiqizo yokusanhlamvu okuphelele
Uhlanga
Ubhanana, i-apula, umango
Izinsuku ezomisiwe
Imifino (ubhontshisi, imithende, ukhukhamba)
Idethi
Lokhu kudla, ngenxa yokuqukethwe okuphezulu kwefayibha kanye namafutha agcwele aphansi, kunikeza ukusutha isikhathi eside futhi kunikeza amavithamini namaminerali.
Ukudla okunamacarbohydrate amaningi okungafanele kudliwe kaningi noma ngokweqile:
Ushukela ocwengiwe nezibiliboco ezineshukela
Okusanhlamvu okumnandi kwasekuseni
Isinkwa esimhlophe nerayisi elimhlophe
Umakhathani omhlophe
Amashipsi amazambane
Iziselo ezinoshukela neziselo ezinoshukela ezenziwe
Amakhekhe, amakhekhe afana namabhisikidi
Ubisi olunephunga kanye nobisi olufakwe ushukela
Lokhu kudla kuvame ukuba nenani eliphansi lokudla; ukudliwa ngokweqile kungaholela ekutholeni amandla amaningi, ukukhuluphala nezinkinga zempilo yokugaya.
Ukudla Okunciphile Ngamacarbohydrate: Yini Okufanele Iqaphelwe?
Ukulawula isisindo nokulinganisa ushukela wegazi, izidlo ezinamacarbohydrate aphansi zivame ukukhethwa. Kulesi simiso, imikhiqizo kasawoti, izibiliboco kanye nomthombo kashukela ocwengiwe kuyancishiswa; kudliwa okuningi kwephrotheni, amafutha anempilo nemifino enefayibha. Amaqanda, inhlanzi, inyama, imifino engenasitashi (isipinashi, ibrokholi, ukherothi), izithelo (ikakhulukazi i-orange, ama-strawberry, ama-blueberry), imbewu enothe ngamafutha (amandlwane, amakinati), uwoyela womnqumo namanzi kuyizinketho ezilungele impilo.
Uma ufuna ukudla amancane amacarbohydrate, ungakhetha izinketho zemvelo nezinefayibha ezifana nokusanhlamvu okuphelele, amazambane amnandi, uphizi, ubhanana nerayisi elimnyama. Isidingo samacarbohydrate nsuku zonke sishintsha kuye ngeminyaka, ubulili, isimo sempilo kanye nezinga lomsebenzi womzimba. Ngakho-ke, ngaphambi kokuqala uhlelo olusha lokudla, kubalulekile ukuthola usizo lochwepheshe bezempilo.
Imibuzo Evame Ukubuzwa
1. Ingabe amacarbohydrate kufanele asuswe ngokuphelele?
Cha. Amacarbohydrate ayadingeka emzimbeni; akufanele asuswe ngokuphelele, kufanele athathwe ngokwanele emithonjeni enempilo nelinganiselayo.
2. Ingabe ukudla okunamancarbohydrate aphansi kusiza ekwehliseni isisindo?
Kwabanye abantu, izidlo ezinamacarbohydrate aphansi zingasiza ekulawuleni isisindo; kodwa ukuze kwehliswe isisindo ngokusimeme, kubalulekile ukudla okuvela kuzo zonke izigaba zokudla kanye nokushintsha indlela yokuphila.
3. Yimaphi amacarbohydrate anempilo?
Amacarbohydrate emvelo, angacutshunguliwe futhi anefayibha ephezulu (okusanhlamvu okuphelele, imifino, izithelo) ayizinketho ezilungele impilo.
4. Yiziphi imiphumela yamacarbohydrate acwengiwe emzimbeni?
Amacarbohydrate acwengiwe angakhuphula ushukela wegazi ngokushesha futhi uma edliwa ngokweqile isikhathi eside angandisa ingozi yesifo sikashukela nesenhliziyo.
5. Yini okufanele inakwe uma abanesifo senhliziyo noma sikashukela bedla amacarbohydrate?
Kufanele kukhethwe amacarbohydrate anefayibha ephezulu, anenani eliphansi le-glycemic index, kugwenywe ukudla okucutshunguliwe nokuneshukela. Kuhle ukuthola izeluleko kudokotela mayelana nokudla komuntu siqu.
6. Yimalini edingekayo yamacarbohydrate nsuku zonke?
Isidingo siyahlukahluka kuye ngeminyaka, ubulili, isimo sempilo kanye nezinga lomsebenzi womzimba. Izinhlaka zezempilo ezahlukene zincoma ukuthi cishe u-45-65% wamandla wansuku zonke uvela kumacarbohydrate.
7. Ingabe izingane nentsha zidinga amacarbohydrate?
Yebo. Ikakhulukazi ngesikhathi sokukhula nentuthuko, kudingeka amacarbohydrate (ikakhulukazi okusanhlamvu okuphelele nemithombo enefayibha).
8. Kungani ukudla okune-fayibha kubalulekile?
Ifayibha yenza kube lula ukugaya, isekela impilo yamathumbu futhi inganciphisa ingozi yokuthola izifo ezithile ezingamahlalakhona.
9. Ngaphandle kwamandla, amacarbohydrate enza muphi omunye umsebenzi?
Ezinye izinhlobo zamacarbohydrate ziqinisekisa ubuqotho besakhiwo samaseli; ifayibha isiza ekugayeni nasekulawuleni i-cholesterol.
10. Ingabe ukunciphisa ukuthatha amacarbohydrate kuyingozi?
Isidingo esifanele siyahlukahluka kumuntu ngamunye; ukuthatha amancane kakhulu kungaholela ekwehleni kwamandla kanye nokuntuleka kokudla kwabanye abantu. Kufanele kutholwe ibhalansi efanele ngosizo lochwepheshe.
Imithombo
Inhlangano Yezempilo Yomhlaba (WHO): Healthy Diet Fact Sheet
Inhlangano Yenhliziyo YaseMelika (AHA): Amacarbohydrate kanye Noshukela Wegazi
Inhlangano YaseMelika Yesifo Sikashukela (ADA): Izincomo Zokudla Nokudla
European Food Safety Authority (EFSA): Umbono Wesayensi Ngamanani Okudla Okubhekiswe Kumacarbohydrate
Harvard T.H. Chan School of Public Health: The Nutrition Source – Carbohydrates