Kuyaziwa ukuba i-carbohydrate engena emzimbeni wethu ekwakheni izitya iqulethwe ikakhulu kwimveliso yokutya yemvelaphi yezityalo. Inani elikhulu le-carbohydrate lifumaneka kumabakala ahlukeneyo wesonka (ngokuqhelekileyo ukusuka kwi-40 ukuya kuma-50 amagremu kwi-100 amagremu yomkhiqizo), kwiziqhamo (malunga ne-65-70 amagremu), i-pasta (70-75 amagremu). Inani elikhulu kakhulu le-carbohydrates lifumaneka kwi-confectionery. Kunelungelo lokuthi ushukela, okuyiyona nto inyanzelekileyo yokuvelisa iilekese, iigwele, iigleke, i-tshokoleta kunye nezinye iiswidi, ngokuqhelekileyo i-100% ye-carbohydrate ecocekileyo.
Isabelo se-carbohydrate kwisondlo somntu sithathwa njengento efanelekileyo kwixabiso le-56% ye-calories yokuqukethwe kokutya kwansuku zonke. Ukuqwalasela ukuba igramu ye-carbohydrates inikeza ii-4 klocalories ngexesha lokucoca emzimbeni, kwaye imenyu yowesifazane omdala kufuneka inike i-2600-3000 kcal ngosuku, ngoko ke, i-carbohydrates kufuneka ihambiswe malunga ne-1500-1700 kilocalories. Eli xabiso lamandla lihambelana nama-375-425 amagremu e-carbohydrates.
Nangona kunjalo, akwanele ukucwangcisa inani elipheleleyo lezinto zokutya kwimenyu kwaye ziqwalasele umxholo wekharikhi ukuqinisekisa ukutya okupheleleyo. Inyaniso kukuba malunga ne-80% yazo zonke i-carbohydrate kufuneka imelwe ngamacandelo atyathwa ngokukhawuleza kwiphepha lesisu. Imizekelo yezinto ezinjalo isitashi, umxholo ophezulu ophawulwe ngesonka kunye nemveliso yefubhe, okusanhlamvu, amazambane. Esinye isidingo somzimba se-carbohydrates kufuneka sidibane ne-monosaccharides kunye ne-disaccharides. I-monosaccharides ebaluleke kakhulu ibandakanya i-glucose kunye ne-fructose-baninzi kubo kwimifuno kunye neziqhamo ezinobumnandi obumnandi. Kwizinto ezichaseneyo, siyaziwa kwaye sitholakalayo, okanye, njengoko sibiza le nto kwizinto eziqhelekileyo - ushukela, olufunyenwe kwiibherethi okanye ngotye.
Inxalenye ephambili ye-carbohydrates ekudleni kwethu kukunika amandla kuzo zonke iindidi zokuphendula komzimba emzimbeni. Umxholo onganeleyo kwezi zinto ekudleni kukhokelela ekunyuseni kwamandla omnyuli wamaphrotheni, kwaye oku, kukuchaphazela kakubi iinkqubo zokubuyisela ezenzeka kwimisipha emva kokuzivocavoca umzimba. Ngoko ke, ngokuqeqeshwa okusebenzayo kwiiklabhu zengqondo, ubuninzi be-carbohydrates ekudleni kunokunyuka kancinci. Nangona kunjalo, ngexesha elifanayo, kufuneka kukhunjulwe ukuba ngokutya ngokugqithiseleyo kwe-carbohydrates kungenza indima engafanelekanga. Intsalela yalezi zinto zingatshintshwa zibe ngamafutha kwaye zifakwe ngendlela yeestipose tissue, ekwakheni ubunzima bomzimba obuninzi. Ngokukhethekileyo kulula ukukhuthaza ukukhuluphala okunjalo i-carbohydrate njengoshukela, ukutya okugqithiseleyo, okokuba, xa ukondliwa, kukhokelela ekwandeni kwinqanaba le-cholesterol egazini, kwaye ligalela ekuphuhlisweni kwamazinyo. Inxaxheba engafanelekanga yokutya okumnandi kunye neeshukela kunokuncitshiswa ngokuyifakela izitya ezilungiselelwe ukusuka kwezinye i-carbohydrates, ezenza isiseko se-honey taste, izithelo kunye namajikijolo.
Enye ye-carbohydrate, ekukho ukutya kwayo namhlanje inikwe ingqwalasela enkulu ngenxa yokusekwa kwendima ebalulekileyo ye-biological emzimbeni, i-fibre. Emva kokwamkelwa ngokutya, kukhuthaza ukusebenza komathumbu, kukhuthaza umsebenzi obalulekileyo we-microflora luncedo kubantu, ususa i-cholesterol kunye nezinto ezinobungozi ezivela emzimbeni. Ukutya okwaneleyo kwefayibhile kunye nokutya kunokukhokelela ukwanda kwezinga legazi le-cholesterol, ukuphuhliswa kwesifo sikashukela, i-cholelithiasis, i-appendicitis, i-constipation, i-hemorrhoids. Ngoko ke, indima yale carbohydrate kwisondlo akufuneki ukuba ihlawulwe. Isixa sefayibhile kwisidlo kufuneka sibe malunga nama-20-25 amagremu. Inani elikhulu le carbohydrate lifumaneka kwiipayi, iimbotyi, umgubo ococekileyo, okusanhlamvu, imifuno ehlukeneyo kunye neziqhamo.
Ngoko, indima ye-carbohydrate ekwakheni isondlo sokuncedisa ekuphatheni kwendlela yokuphila enempilo kakhulu. Ukulinganisa okusemgangathweni ngokuqwalasela umlinganiselo ofanelekileyo wale nxalenye yesondlo kuya kuqinisekisa impilo efanelekileyo kwaye kuya kunceda ukukhusela izifo ezininzi.