Ukudla okunoshukela: ziyini nezinhlobo zikashukela

-Delile

• Izinhlobo zikashukela ezikhona ekudleni
• 1. ISucrose
• 2. UFructose
• 3. ILactose
• 4. Isitashi
• 5. Sthandwa
• 6. Isiraphu yommbila
• 7. IMaltodextrin
• Ukudla okunoshukela omningi namafutha

Ama-carbohydrate awumthombo omkhulu wamandla omzimba, ahlinzeka phakathi kwama-50 no-60% wama-calories okumele angeniswe emini. Kunezinhlobo ezimbili zama-carbohydrate: elula futhi eyinkimbinkimbi.

Ama-carbohydrate alula afakwa ngokushesha ezingeni lamathumbu, okuholela ekwandeni kwenani likashukela egazini, futhi kufanele lidliwe ngokunakekelwa ngabantu abakhuluphele ngokweqile, isifo senhliziyo, abanesifo sikashukela noma labo abanezinkinga ze-insulin. Ezinye izibonelo zokudla okunothe kuma-carbohydrate alula ushukela omhlophe, ushukela onsundu noju.

Okunye ukudla okufana nesinkwa, amazambane, ilayisi, ubhontshisi kanye ne-beet kuyimithombo ye-carbohydrate eyinkimbinkimbi, okuthi, lapho igaywa, iphinde iphenduke i-glucose, kepha yandisa inani le-glucose egazini kancane kancane ngokuya ngokudla nenani le-fiber has, zingabuye zifakwe ekudleni okulinganiselayo nokulinganiselayo.

Izinhlobo zikashukela ezikhona ekudleni

Ushukela ungatholakala ngezindlela ezahlukahlukene ngokwesakhiwo samakhemikhali, unamagama nemisebenzi ehlukile emzimbeni. Uhlu olulandelayo lukhombisa izinhlobo ezahlukahlukene zoshukela nokuthi yini imithombo yabo yokudla:

1. ISucrose

I-Sucrose, eyaziwa kangcono ngokuthi ushukela wetafula, iyi-disaccharide, eyenziwe inyunyana ye-molecule ye-glucose nenye ye-fructose. Njengamanje, le nhlanganisela isetshenziswa njengesengezo emikhiqizweni eminingi esetshenzisiwe.

Lolu hlobo lukashukela lunenkomba ephezulu ye-glycemic, ngakho-ke lapho lumuncwa ezingeni lamathumbu, lukhuphuka masinyane ushukela egazini, ngaphezu kokuncoma ukuqoqwa kwamafutha emzimbeni, ngakho-ke, ukusetshenziswa kwalo ngokweqile kuhlotshaniswa ingozi eyandayo yesifo senhliziyo, ukukhuluphala kanye nesifo sikashukela.

Imithombo yokudla: umoba, ushukela onsundu, ushukela wedemerara, ushukela webhitrudi nemikhiqizo equkethe wona.

2. UFructose

I-Fructose iyi-monosaccharide, okungukuthi, ingelinye lama-molecule alula kakhulu e-carbohydrate futhi iyona emnandi kunazo zonke. I-Fructose ikhiqizwa ngokuguqula i-glucose ekhona esitashi sommbila. Njenge-sucrose, ukusetshenziswa kwayo ngokweqile kuhlotshaniswa nengozi eyengeziwe yezifo zenhliziyo nemithambo yegazi.

Imithombo yokudla: izithelo, okusanhlamvu, imifino noju.

3. ILactose

I-Lactose, eyaziwa kangcono ngokuthi ushukela wobisi, iyi-disaccharide eyenziwe inyunyana ye-molecule ye-glucose ene-molecule ye-galactose. Abanye abantu banokungalubekezeleli lolu hlobo lukashukela, ngakho-ke kulezi zimo ukusetshenziswa kwabo kufanele kuncishiswe noma kukhishwe ekudleni.

Imithombo yokudla: ubisi nemikhiqizo yobisi.

4. Isitashi

Isitashi i-carbohydrate eyinkimbinkimbi eyakhiwe ngama-polysaccharides amabili, i-amylopectin ne-amylose, egaywa kancane emzimbeni futhi ikhiqize i-glucose njengomkhiqizo wokugcina.

Lolu hlobo lokudla kufanele ludliwe ngezilinganiso ezanele ekudleni, kugwenywe ukusetshenziswa ngokweqile, ngaleyo ndlela kuvikelwe ukukhuluphala ngokweqile nezifo ezihambisana nakho.

Imithombo yokudla: irayisi, amazambane, ipasta, ubhontshisi, uphizi, ummbila, ufulawa nesitashi sommbila.

5. Sthandwa

Uju lwakhiwa yi-molecule ye-glucose ne-fructose, ikakhulukazi, isetshenziswa njengesiphuzo esingokwemvelo, kepha ukusetshenziswa kwayo kumele kukhawulelwe ukugwema ukukhuluphala ngokweqile.

Uju luhlinzeka ngezinzuzo eziningana zezempilo, njengoba lunothe ngamavithamini namaminerali asiza ukukhulisa ukuzivikela komzimba.

Imithombo yokudla: Uju lwezinyosi.

6. Isiraphu yommbila

Isiraphu yommbila yisisombululo seshukela esigxile kakhulu esisetshenziselwa ukwenza mnandi imikhiqizo ehlukahlukene yezimboni. Ngenxa yokuxinana okukhulu kukashukela, ukusetshenziswa kwemikhiqizo esezimbonini equkethe lesi siraphu kungaholela kwezinye izifo, njengokukhuluphala, isifo senhliziyo nesifo sikashukela.

Kukhona nesiraphu yommbila ephezulu ye-fructose, etholakala kwisiraphu yommbila kuphela ngokuhlangana okuphezulu koshukela futhi isetshenziselwa ukwenza mnandi imikhiqizo neziphuzo ezisezimbonini.

Imithombo yokudla: ukudla okunezimboni, iziphuzo ezithambile namajusi asezimbonini.

7. IMaltodextrin

I-Maltodextrin ingumphumela wokuwohloka kwe-molecule yesitashi, ngakho-ke yakhiwa ama-molecule amaningi eglucose. IMaltodextrin ikhona ezingxenyeni ezincane nasemikhiqizweni enezimboni, isetshenziswa njengesikhuni noma ukwandisa ivolumu yokudla.

Ngaphezu kwalokho, i-maltodextrin inenkomba ephezulu ye-glycemic ngakho-ke ayinconyelwa abanesifo sikashukela noma abantu abanezinkinga ze-insulin.

Imithombo yokudla: amabisi ezingane, izithasiselo zokudla okunempilo, ama-hamburger, amabha okusanhlamvu nokunye ukudla okusetshenzisiwe.

Ukudla okunoshukela omningi namafutha

Ukudla okuningi okunothile ngoshukela nakho kunothe ngamafutha, njenge-quindim, i-brigadeiro, ubisi olujiyile, ikhekhe, i-lasagna, ibhisikidi phakathi kokunye. Ngalesi sizathu, ngaphezu kokuthanda ukuzuza kwesisindo, kuvumela ukuqala kwesifo sikashukela, ngoba kwandisa amazinga kashukela egazini njengoba inenkomba ephezulu ye-glycemic.

Ngaphezu kwalokho, zandisa ne-cholesterol, i-triglycerides kanye nengozi yezifo ezinjenge-atherosclerosis nokuhlaselwa yisifo senhliziyo, futhi kufanele zisetshenziswe njalo ukuze umzimba uhlale uphilile.