Yimiphi Imisebenzi Eyinhloko Ye-Carbohydrate?

-Delile

• AmaCarbs Anikeza Umzimba Wakho Amandla
• Banikezela Namandla Agciniwe
• Amakhabhohayidrethi Asiza Ukugcina Imisipha
• Bakhuthaza Impilo Yokugaya
• Bathonya Impilo Yenhliziyo Nesifo Sikashukela
• Ingabe Ama-carbohydrate Ayadingeka Kule Misebenzi?
• Okusemqoka

Ukukhuluma ngokwemvelo, ama-carbohydrate angama-molecule aqukethe ama-athomu wekhabhoni, i-hydrogen ne-oxygen kuma-ratios athile.

Kodwa emhlabeni wokudla okunempilo, zingenye yezihloko ezinempikiswano enkulu.

Abanye bakholelwa ukuthi ukudla ama-carbohydrate ambalwa kuyindlela yokuthola impilo efanelekile, kanti abanye bakhetha ukudla okuphezulu kwe-carb. Noma kunjalo, abanye bafuna ukulinganisela kuyindlela okufanele yenziwe.

Akunandaba ukuthi ungena kuphi kule mpikiswano, kunzima ukuphika ukuthi ama-carbohydrate adlala indima ebalulekile emzimbeni womuntu. Lo mbhalo uqokomisa imisebenzi yabo esemqoka.

AmaCarbs Anikeza Umzimba Wakho Amandla

Omunye wemisebenzi eyinhloko yama-carbohydrate ukuhlinzeka umzimba wakho ngamandla.

Iningi lama-carbohydrate ekudleni okudlayo liyagaywa bese lihlukaniswa libe ushukela ngaphambi kokungena egazini.

I-glucose esegazini ithathwa iye kumaseli omzimba wakho futhi isetshenziselwe ukukhiqiza i-molecule kaphethiloli ebizwa nge-adenosine triphosphate (ATP) ngochungechunge lwezinqubo eziyinkimbinkimbi ezaziwa ngokuthi ukuphefumula kwamaselula. Amaseli angabe esesebenzisa i-ATP ukunika amandla imisebenzi ehlukahlukene yokwenziwa komzimba.

Amaseli amaningi emzimbeni angakhiqiza i-ATP evela emithonjeni eminingana, kufaka phakathi ama-carbohydrate namafutha. Kepha uma usebenzisa ukudla okunenhlanganisela yalezi zakhi zomzimba, amangqamuzana amaningi omzimba wakho angathanda ukusebenzisa ama-carbs njengomthombo wawo wamandla oyinhloko ().

Isifinyezo Enye yezinto zokuqala
imisebenzi yama-carbohydrate ukuhlinzeka umzimba wakho ngamandla. Amaseli akho
guqula ama-carbohydrate abe yi-molecule ye-fuel ATP ngenqubo ebizwa ngokuthi
ukuphefumula kwamaselula.

Banikezela Namandla Agciniwe

Uma umzimba wakho une-glucose eyanele ukufeza izidingo zawo zamanje, i-glucose eyeqile ingagcinelwa ukusetshenziswa kamuva.

Le fomu egciniwe kashukela ibizwa ngokuthi yi-glycogen futhi itholakala kakhulu esibindini nasemisipheni.

Isibindi siqukethe cishe amagremu ayi-100 we-glycogen. La mangqamuzana e-glucose agciniwe angakhishelwa egazini ukuze anikeze amandla emzimbeni wonke futhi asize ukugcina amazinga kashukela ejwayelekile egazini phakathi kokudla.

Ngokungafani nesibindi glycogen, i-glycogen emisipheni yakho ingasetshenziswa kuphela ngamaseli emisipha. Kubalulekile ukusetshenziswa ngezikhathi ezinde zokuzivocavoca umzimba. Okuqukethwe kwemisipha kwe-glycogen kuyahluka kuye ngomuntu nomuntu, kepha cishe kungama-gramu angama-500 ().

Ezimweni lapho unayo yonke i-glucose edingwa ngumzimba wakho nezitolo zakho ze-glycogen zigcwele, umzimba wakho ungaguqula ama-carbohydrate amaningi abe ama-molecule e-triglyceride futhi uwagcine njengamafutha.

Isifinyezo Umzimba wakho uyakwazi
uguqule ama-carbohydrate engeziwe abe amandla agciniwe ngendlela ye-glycogen.
Kungagcinwa amagremu angamakhulu amaningana esibindini nasemisipheni yakho.

Amakhabhohayidrethi Asiza Ukugcina Imisipha

Ukugcinwa kwe-Glycogen kungenye yezindlela eziningana umzimba wakho oqinisekisa ukuthi une-glucose eyenele kuyo yonke imisebenzi yawo.

Lapho i-glucose evela kuma-carbohydrate ishoda, imisipha nayo ingahle yehlukaniswe ibe ama-amino acid bese iguqulwa ibe ushukela noma amanye amakhompiyutha ukukhiqiza amandla.

Ngokusobala, lesi akusona isimo esihle, ngoba amangqamuzana emisipha abalulekile ekunyakazeni komzimba. Ukulahleka okukhulu kwemisipha kuhlotshaniswa nempilo ebuthakathaka kanye nengozi ephezulu yokufa ().

Kodwa-ke, le ngenye yezindlela umzimba ohlinzeka ngayo amandla anele ebuchosheni, odinga i-glucose ethile yamandla ngisho nangezikhathi zokulamba isikhathi eside.

Ukudla okungenani amanye ama-carbohydrate kungenye yezindlela zokuvimbela lokhu kulahleka okuhlobene nendlala kwemisipha. Lawa ma-carbs azonciphisa ukuwohloka kwemisipha futhi anikeze i-glucose njengamandla engqondo ().

Ezinye izindlela umzimba ongagcina ngazo isisindo semisipha ngaphandle kwama-carbohydrate kuzoxoxwa ngazo kamuva kule ndatshana.

Isifinyezo Ngezikhathi ze-
indlala lapho ama-carbohydrate engatholakali, umzimba ungaguqula i-amino
ama-acid kusuka emisipheni abe ushukela ukunikela ubuchopho amandla. Kusetshenziswa ku-
Okungenani amanye ama-carbs angavimbela ukuwohloka kwemisipha kulesi simo.

Bakhuthaza Impilo Yokugaya

Ngokungafani noshukela nesitashi, i-fiber yokudla ayihlukaniswa ibe yi-glucose.

Esikhundleni salokho, lolu hlobo lwe-carbohydrate ludlula emzimbeni lungagayeki. Ingahlukaniswa ngezigaba ezimbili eziyinhloko ze-fiber: encibilikayo futhi engancibiliki.

I-fiber encibilikayo itholakala kuma-oats, imidumba kanye nengxenye yangaphakathi yezithelo neminye imifino. Ngenkathi idlula emzimbeni, idonsa emanzini futhi yakhe into efana ne-gel. Lokhu kwandisa ubuningi besitulo sakho bese kuyithambisa ukusiza ukwenza ukuhamba kwamathumbu kube lula.

Ekubuyekezweni kwezifundo ezine ezilawulwayo, i-fiber encibilikayo itholakale ithuthukisa ukungaguquguquki kwesitulo futhi yenyusa imvamisa yokuhamba kwamathumbu kulabo abanokuqunjelwa. Ngaphezu kwalokho, kunciphise ubunzima nobuhlungu obuhambisana nokunyakaza kwamathumbu ().

Ngakolunye uhlangothi, i-fiber engancibiliki isiza ukuqeda ukuqunjelwa ngokungeza inqwaba esitokisini sakho nokwenza izinto zihambe ngokushesha okukhulu ngomgudu wokugaya ukudla. Lolu hlobo lwefayibha lutholakala ezinhlamvini eziphelele nezikhumba nezimbewu zezithelo nemifino.

Ukuthola i-fiber engancibiliki eyanele nakho kungavikela ezifweni zomgudu wokugaya ukudla.

Isifundo esisodwa sokubuka okubandakanya amadoda angaphezu kwama-40,000 sathola ukuthi ukutholakala okuphezulu kwefayibha engafakwanga kuhlotshaniswa nengozi ephansi engama-37% yesifo se-diverticular, isifo lapho izikhwama zikhula khona emathunjini ().

Isifinyezo I-Fiber uhlobo lwe
i-carbohydrate ekhuthaza impilo enhle yokugaya ukudla ngokunciphisa ukuqunjelwa futhi
ukwehlisa ingozi yezifo zomgudu wokugaya ukudla.

Bathonya Impilo Yenhliziyo Nesifo Sikashukela

Impela, ukudla amanani amaningi ngokweqile ama-carbs acolisisiwe kuyingozi enhliziyweni yakho futhi kungakhuphula ubungozi besifo sikashukela.

Kodwa-ke, ukudla ifayibha eningi yokudla kungazuzisa inhliziyo yakho namazinga kashukela egazini (,,).

Njengoba i-viscous soluble fiber idlula emathunjini amancane, ibopha ama-bile acid futhi ibavimbele ekubuyiselweni kabusha. Ukwenza ama-bile acid amaningi, isibindi sisebenzisa i-cholesterol ebingaba segazini.

Ucwaningo olulawulwayo lukhombisa ukuthi ukuthatha amagremu ayi-10.2 we-fiber encibilikayo ebizwa nge-psyllium nsuku zonke kungehlisa i-cholesterol "embi" ye-LDL ngo-7% ().

Ngaphezu kwalokho, ukubuyekezwa kwezifundo ezingama-22 zokuhlola kubalwe ukuthi ubungozi besifo senhliziyo behla nge-9% nge-gramu ngayinye eyengeziwe engu-7 yabantu abanefayibha yokudla abadliwe ngosuku ().

Ngokwengeziwe, i-fiber ayikhulisi ushukela wegazi njengamanye ama-carbohydrate enza. Eqinisweni, i-fiber encibilikayo isiza ukubambezela ukumuncwa kwama-carbs endaweni yakho yokugaya ukudla. Lokhu kungaholela emazingeni kashukela egazi alandelayo ngemuva kokudla ().

Ukubuyekezwa kwezifundo ezingama-35 kukhombise ukwehliswa okukhulu kokuzila ushukela wegazi lapho ababambiqhaza bethatha izithasiselo ze-fiber ezincibilikayo nsuku zonke. Kuphinde kwehlise amazinga abo e-A1c, i-molecule ekhombisa isilinganiso samazinga kashukela ezinyangeni ezintathu ezedlule ().

Yize i-fiber yehlise amazinga kashukela egazini kubantu abane-prediabetes, yayinamandla kakhulu kubantu abane-type 2 diabetes ().

Isifinyezo Okungaphezulu kucwengisisiwe
ama-carbohydrate angakhuphula ubungozi besifo senhliziyo nesifo sikashukela. I-Fiber iyi-
uhlobo lwe-carbohydrate ehlotshaniswa ne-cholesterol "ye-LDL" encishisiwe
amazinga, ingozi ephansi yesifo senhliziyo nokwanda kokulawulwa kwe-glycemic.

Ingabe Ama-carbohydrate Ayadingeka Kule Misebenzi?

Njengoba ukwazi ukubona, ama-carbohydrate adlala indima ezinhlelweni eziningi ezibalulekile. Kodwa-ke, umzimba wakho unezinye izindlela zokwenza eziningi zale misebenzi ngaphandle kwama-carbs.

Cishe wonke amaseli emzimbeni wakho angakhipha i-molecule ye-fuel ATP emafutheni. Eqinisweni, ifomu lomzimba eligciniwe lamandla agciniwe akuyona i-glycogen - ngama-molecule e-triglyceride agcinwe ezicutshini ezinamafutha.

Isikhathi esiningi, ubuchopho busebenzisa cishe i-glucose kuphela kukaphethiloli. Kodwa-ke, ngezikhathi zokulamba isikhathi eside noma ukudla okune-carb ephansi kakhulu, ubuchopho bususa umthombo wayo omkhulu kaphethiloli kusuka ku-glucose uye emizimbeni ye-ketone, eyaziwa nangokuthi nje ngamaketoni.

Ama-ketone amangqamuzana akhiwa ngokuwohloka kwamafutha acid. Umzimba wakho uzidala lapho ama-carbs engatholakali ukunikeza umzimba wakho amandla owadingayo ukuze usebenze.

I-ketosis yenzeka lapho umzimba ukhiqiza inani elikhulu lamaketoni ongawasebenzisela amandla. Lesi simo asiyona ingozi futhi sihluke kakhulu enkingeni yesifo sikashukela esingalawulwa esaziwa ngokuthi i-ketoacidosis.

Kodwa-ke, noma ama-ketone kungumthombo oyinhloko wobuchopho ngesikhathi sezindlala, ubuchopho busadinga cishe ingxenye eyodwa kwezintathu zamandla ayo ukuthi aqhamuke ku-glucose ngokuwohloka kwemisipha kanye neminye imithombo emzimbeni ().

Ngokusebenzisa amaketoni esikhundleni se-glucose, ubuchopho bunciphisa ngokuphawulekayo inani lemisipha elidinga ukuphulwa liguqulwe libe yi-glucose ukuze lithole amandla. Lolu shintsho luyindlela ebalulekile yokuphila evumela abantu ukuthi baphile ngaphandle kokudla amasonto ambalwa.

Isifinyezo Umzimba unayo
izindlela ezihlukile zokunikeza amandla nokugcina imisipha ngesikhathi sendlala noma
ukudla okuphansi kakhulu kwe-carb.

Okusemqoka

Ama-carbohydrate asebenza imisebenzi eminingana esemqoka emzimbeni wakho.

Zikunikeza amandla emisebenzi yansuku zonke futhi ziwumthombo oyinhloko kaphethiloli wezimfuno zamandla aphezulu zobuchopho bakho.

I-Fiber wuhlobo olukhethekile lwe-carb olusiza ukukhuthaza impilo enhle yokugaya ukudla futhi lunganciphisa ingozi yesifo senhliziyo nesifo sikashukela.

Ngokuvamile, ama-carbs enza le misebenzi kubantu abaningi. Kodwa-ke, uma ulandela ukudla okune-carb ephansi noma ukudla kuyindlala, umzimba wakho uzosebenzisa ezinye izindlela ukukhiqiza amandla futhi uphehle ubuchopho bakho.