Kokutya neziselo, Ukudla

Carbohydrate Complex - ukutya. Uluhlu iimveliso carbohydrate ezintsonkothileyo

Carbohydrate, ezifana iiproteni kunye amafutha iibhloko zokwakha ebalulekileyo yomzimba wethu. Zenza ingqondo, inkqubo yethu luvo kunye nemibutho eneji ebalulekileyo kunye nokugcina inqanaba glycogen. Kodwa ke, ezi zinto zinobungozi kakhulu kangangokuba elula (mono- ze-saccharides di) yaye, ngokunjalo, carbohydrate ezinzima (okanye polysaccharides). Kuba eqhelekileyo yokusebenza umzimba kuyimfuneko ukuba umthamo ukusetyenziswa kwazo ngokuchanekileyo. Kukholelwa ukuba ukwenzela ukugcina ngokwabo kwimilo entle emzimbeni kuhle ukuba nidle akukho lula, kodwa carbohydrate ezintsonkothileyo. Products, eya kuqulatha uluhlu lwamagama ezininzi eziqhelekileyo kuwe, inokufumaneka na ivenkile. Kodwa ngaphambi kokuba wenze le menu, kufuneka ucinge iingongoma ezibalulekileyo.

Yintoni a ekudleni enzima

Ngenxa yokuphila asebenzayo kunye nokusebenza kakuhle abasemagunyeni kufuneka isixa esikhulu wamandla okuya egazini kuthi ngemini. Nayiphi nutritionist okanye ugqirha uza kukuxelela ukuba oku kufuneka kube carbohydrate entsonkothileyo ezikhoyo ezityiwa onempilo. "Oku koko hlobo iimveliso?" - eniyicelayo. Impendulo ilula: phantse kuzo zonke kuluncedo kakhulu, kodwa akusoloko emnandi, ingabalelwa kolu didi.

Foods isityebi ifayibha, ifayibha ekrwada kunye starch, usoloko iqulethe carbohydrate ezintsonkothileyo. Products, uluhlu apho kuya kubakho uluhlu okuziinkozo kunye nemifuno eluhlaza kufuneka kusoloko khona efrijini yakho uze ube nama-30-40% yabo bonke ababhalise okokuqala ukudla imihla ngemihla. ukutya okuziinkozo Various, izitya neetapile-based, imifuno nzima (ithanga, seqanda, zucchini) akuyi kuphela kuba njengomthombo wamandla kunye namandla, kodwa nempembelelo entle imeko phecana zesisu. Qiniseka ukuba ukubandakanya kwisidlo sakho yonke imihla carbohydrate ezintsonkothileyo. Products, uluhlu leyo ichazwe ngezantsi, kuya kukunceda wenze i menu emnandi kwaye zahlukene. Kodwa khumbula, ezi kukhethwa kusetyenziswa kusasa, yaye kwiimeko kakhulu, kwisiqingatha sokuqala lemini.

Iintlobo carbohydrate ezimbaxa

carbohydrate Complex, njengoko kuchasene elula, ngokucotha kakhulu zifunxwe ngumzimba izakhamzimba nto, musa ukuba yokwanda ngesiquphe insulin, ngoko ke, abayi kufumana nayiphi ukuqokelelana kwamafutha omzimba. La kakhulu kakuhle enyibilikayo emanzini, ngoko ke ixesha elide labanjwa emzimbeni. carbohydrate Complex ziquka starch, glycogen, neselulosi kunye pectins. Kuxhomekeka kwindlela ekwakugquba ezi udweliso lweenkqubo iimveliso, ukuba ixabiso ezahlukeneyo lesondlo kunye index Glycemic.

starch

Istatshi ke umthengisi ibalulekileyo namandla ukuze umzimba. Le mithamo iphezulu wazibona ekutyeni imvelaphi izityalo, ingakumbi okuziinkozo. Foods okuneekhabohayidrithe esimbaxa (uludwe bazizinhanha otashi)

  • Buckwheat (60%).
  • Rice (70%).
  • Oats (malunga 49%).
  • Pasta (by gluten kwi umbandela ukuqala inokuba liqulathe 62-68% starch).
  • Rye (ngokuxhomekeke grade umgubo, 33-49%).
  • Ingqolowa isonka (35-51%).
  • Nesityu (40%).
  • Mafia (44%).
  • Yeembotyi zesoya (3.5%).
  • Potato (ngokuxhomekeke ezahlukeneyo kunye amathayara imveliso, 15-18% starch).

glycogen

Le polysaccharide na ukutya kancinci kakhulu. Lilikhulu ikhontenti yayo yonke izibilini oluntu inyama kwezihlunu. Yena uhlobo 'reserve amandla ", ngokunjalo enkulu njengomthombo ukutya kuba ingqondo kunye luvo. Gcwalisa igcina glycogen kunokuba ngqo ngokutya inyama (ikakhulu ebomvu), inyama yenkomo intliziyo, isibindi kunye nentlanzi.

kwincindi

efana kakhulu kumafa ukuya polysaccharides. It is a ifayibha rough imvelaphi izityalo, kubaluleke kakhulu ukuba eqhelekileyo yokusebenza emathunjini. Uninzi ikhoyo nokubakho ukolo, izinto ezo phantsi zokucoca koomatshini kunye nonyango nobushushu. Iyantluko nokutya ukutya okunjalo, unako lula ukulawula imvakalelo yindlala, ekubeni kwimicu erhabaxa zinika imvakalelo onwabe kuhluthe. Lo msebenzi ubonelela carbohydrate ezintsonkothileyo. Products, uluhlu endababalwa ngezantsi, i isixa enkulu kangangoko ifiber:

  • Imidumba.
  • Iziqhamo nemifuno kunye iimbewu (iidiliya, ama-apile, mai, lwerharnate).
  • kwemifuno kunye imifuno.
  • Okuziinkozo grain uphela (hayi ezidlulileyo lokucocwa eziqhumayo).
  • Amandongomane (hazelnuts, peanuts, iiamangile).

pectin

Pectin ifayibha emzimbeni badlale adsorbents indima. Unyityilikiswa emanzini, they jikisa ubunzima colloidal viscous olusisondezayo iintlobo ityhefu, carcinogens kunye enzima. It pectins amathumbu mahala ubuthi bunjani lokugaya.

Glycemic index ukudla

index Glycemic (GI) imele izinga lokwanda kwamazinga iswekile egazini ngoko nangoko emva kokuba atye imveliso. I elikhulu inani, kokukhona akhawulezayo ukufunxeka iswekile, uze emva koko ngezinga elifanayo kubhaliwe kwizondlo ivela emzimbeni. Izinga eliphezulu phakathi glucose kakhulu ifomu yayo enyulu, ithinjiwe iKiriyatayim njengoko 100 The ezahlukeneyo Isalathisi Glycemic inokuba liqulathe efanayo kwindalo, kodwa ngendlela eyahlukileyo izitya eziphekiweyo kunye nemveliso. carbohydrate ezilula kunye nezintsonkothileyo kule ndawo babe lokuthweswa zabo.

Ukuba uzama ukutya ekunene, kungcono ukuba zincede zikhethe iimveliso ezinomthamo eliphezulu polysaccharides, ukuba nje kuphela luncedo ngakumbi, kodwa sincedisa ukuncipha. Ukuba unomdla koko kwisalathiso Glycemic zombini carbohydrate ezilula kunye nezintsonkothileyo, uluhlu yemveliso (itheyibhile eboniswe ngezantsi) iya kukunceda uqonde.

I Glycemic Isalathisi

uluhlu lweemveliso

ngaphantsi kwe 15

Various iindidi zekhaphetshu (ikhaphetshu, broccoli, cauliflower, Brussels sprouts), imifuno eluhlaza imifuno (yemixoxozi, iimbotyi, zucchini, hlaza, nangwevu, rhubarb, lettuce, isipinatshi, leek et al.), Cauliflower, ijinja, umnqathe, isithombo , amathanga, iipepile, ithanga, iminquma, seqanda, amakhowa, sauerkraut, bran.

15-29

Berry (cranberries, cherries, iiblueberries, cherries, cranberries, nabantwana), iintlobo weminoti (ingakumbi peanuts), grapefruit, yelamuni, iimbotyi zesoya kunye nesonka, iyogurt (akukho iswekile), iyogurt, iimbewu ithanga, itshokolethi emnyama.

30-39

iziqhamo yomile (apile, iiapilkosi, uyawathena, iiapilkosi), iziqhamo ezifreshi (amapere, yeepesika, ama-apile), amaqunube (zonke iintlobo currants, rasberries), imidumba (ertyisi, neembotyi, neentlumaya, iimbotyi), itshokolethi ubisi, iseleri, iminqathe, iitumato, igwele yamazimba, iimveliso zobisi (ephantsi-fat cottage itshizi kunye iyogurt, ubisi yonke).

40-49

Ukutya okuziinkozo kunye cereal (oats, ingqolowa, nerhasi, buckwheat), imihla ezomileyo, irye isonka kunye bran, ipasta, umgubo, isidlo, iziselo (umqombothi kunye kvass), amaqunube, iidiliya, gooseberries, amaqunube, tangerines, nepayina, melon, iiorenji .

50-59

Pasta lwengqolowa durum, irayisi elimdaka, cookies (oatmeal, amaqebengwana), amadombolo, pie inyama, amadombolo (ofakwe ezahlukeneyo), mango, mai, iertyisi ezinkonkxiweyo, iisiriyali cereal unsweetened, incindi ezinkonkxiweyo evela-apile, iidiliya namapere.

60-69

Hooter kunye balondoloze, jellies, ice cream (zonke ezithandwa, kodwa ngaphandle fillers kunye toppings), iibhanana.

70-79

irayisi emhlophe, iswekile elimdaka, beetroot, zeerasintyisi, ivatala, iitapile (ebilisiweyo, iyabiliswa, ekrwada), umbona (kwi sasibhalwe neembotyi), womoji (iibhiskithi, keyiki, iikeyiki isonka samasi, keyiki), nemivalo itshokolethi.

80-89

Zephyr, iindidi ehla, epha, nobusi, isonka esimhlophe, caramel

carbohydrate Complex ukunciphisa umzimba

Abantu abaninzi abafuna ukunciphisa ubunzima badla babe namagqwetha of izidlo ephantsi-ekudleni. Nangona kunjalo, le ekudleni plan kufuneka aphathwe ngokufanelekileyo. Emva ukungabikho ezibukhali kwaye elide komthombo wekhabohayidreyiti emzimbeni kukhokelela ngokuncipha loovimba glycogen esibindini, nto leyo endaweni lipids. Oku kunokukhokelela ngamanqatha ukonakala kwesibindi kunye nokuphazamiseka yayo.

Ukudla ekudleni Low isekelwe kwinto yokuba ngenxa yokunqongophala umzimba glycogen uqalisa ukusebenzisa amafutha ngenxa yamandla, bandisa sokonakalisa leyo enokukhokelela ukuyilwa radicals free - ketones. Ukungondleki Kanjalo ukuzisa ephilayo "Ukuba muncu" de afe isiqaqa acidotic. Ngenxa yoko, carbohydrate ezintsonkothileyo zinempumelelo ethe kratya ukunciphisa umzimba ngaphezu nokukhutshelwa zizonke ukusuka elula yokudla. Oku kungenxa yokuba, ngokungafaniyo yokugqibela, akuthethi ukukhuthaza imvakalelo rhoqo kwaye ngxelo imbi yindlala, kwaye umthombo olungileyo wamandla 'ubude' imini yonke.

amacebo aluncedo

Khumbula ukuba ukutya ekudleni elisezantsi kunye nokudla ukudla kunye eliphantsi index Glycemic - omnye ikhonkco kuphela kolawulo ngokwamanqanaba abo ubunzima kunye iswekile yegazi. Ukuba - i kunyango yokutya okunempilo, kufuneka ulandele eminye imithetho:

  • Zama ukutya ngexesha elinye, bagcine indlela.
  • Kulandelwe multi-component ukutya.
  • Ukuba kunokwenzeka, ukunciphisa kubuncinane ukuselwa iswekile kunye neelekese.
  • Kwamafutha ekutyeni kube ngaphezu kwama-30%.
  • Zama ukutya ifayibha ngakumbi.
  • Khwelelani caffeine, utywala kunye netyuwa.

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