Into eyodwa yoluvo lwabo bonke oogqirha abavumelana nalo, kukuba iswekile inceda ngokwenene ukubeka ubunzima obunzima. Ushukela ngumkhiqizo ophezulu weekhalori, phantse akukho mavithamini, amaminerali kunye nemibhobho yemvelo. Umntu odla ushukela kwaye ufumana iikhalori ezininzi kunye naye kufuneka adle into enye ezisa inani elongezelelweyo leekhalori. Ngenxa yesiphumo - ukugqithisa ngokweqile kunye nokukhuluphala.
Zonke ezi zinto zingentla zichaphazela "isicu" esimhlophe iswekile. Ishukela elibomvu, ishukela elincinci elincinci, liyiluncedo. Iqukethe amaminerali, amavithamini kunye nefiber. Baya kunceda ukwenza inkqubo yokumanyaniswa ngumzimba weswekile kakhulu lula. Ngendlela, i-carbohydrate ayinxalenye yezona zondlo ezinomsoco. Amafutha aninzi khaloriki. Ixabiso labo lamandla liphindwe ngamaxesha angama-2 kwaye li-1 gram yeekhalori ezili-9. Yingakho abo bafuna ukunciphisa ubunzima, ngokombono wezondlo, kufuneka banciphise ukusetyenziswa kokutya okunamafutha.
Ukutya okuqulethe i-carbohydrate eninzi iquleji ezincinane. Oko, ukuzalisa isisu, kunceda ukunciphisa ubunzima bomzimba bomntu. Ngelo xesha, akukho ndlamba yokulamba. Kuphela ngoku kungabi malunga ne-confectionery, kodwa malunga neziqhamo nemifuno, equle i-pectin, isitashi kunye noshukela wendalo. Konke olu butyebi luqukethe iitata, iinqathi, iibhotile, ii-apula kunye nezinye izityalo kunye neziqhamo.
Iintlobo zeshukela.
Sisetyenziselwa ushukela njengezinto eziphathekayo okanye ii cubes, esizifaka kwikofi okanye itiye. Ngakolunye uhlangothi, kunjalo. Kwinqanaba le-carbohydrate elula, ebizwa ngokuba yi-sugar, i-glucose, kwaye i-lactose iyishukela yobisi, kunye ne-maltose yi-malt ishukela, kunye ne-stachyose ishukela lezityalo, kunye ne-sucrose yi-sugar evamile kunye ne-cubes. Kwaye kukho trehalose, oko kukuthi, i-mushroom ishukela. Ixabiso lezondlo lixhamla, i-fructose, i-glucose kunye ne-lactose, ngoko ke kukufanelekile ukuthetha malunga neentlobo zeswekile esizidibeneyo kwimpilo yemihla ngemihla.
Ngoko, sucrose. Le ishukela evamile. Kuyi-disaccharide. I-molecule yayo iqulethe idibeneyo ye-fructose ne-glucose. I-Sucrose yinto eqhelekileyo yokutya, kodwa kwindalo ayinqabile.
Kungenxa yengozi yeeshukela zezi ntlobo zidla ngokuba ngabagqirha, izondlo. Bakholelwa ukuba i-sucrose ibangela ukubonakala kwamakhilogremu angaphezulu, ayinalo inxaxheba kumzimba weekhalori ezinokuba luncedo. Oogqirha bakholelwa ukuba olu hlobo lweswekile luyingozi kubantu abanesifo sikashukela. Kodwa iinyani zithi inkcazo ye-glycemic (isantya apho i-carbohydrates igalelwe) ngumzekelo we-89, umzekelo, ngesonka esimhlophe, kunye no-58 kwi-glucose. I-100% yesalathisi yesiglycemic, isonka esimhlophe kunye ne-glucose ithathwa. Iphakamileyo isalathisi, ngokukhawuleza emva kokuthatha ushukela, i-glucose ekuphumeni kwegazi lomntu.
Ngenxa yoko, i-pancreas iphhosa i-hormone insulin, ehambisa i-glucose kuzo zonke iisculi zomzimba. Ngenxa yokunyuka kwetyhukela, inxalenye yayo iya kuma-adipose tissue, apho iya kuba yi-deposit deposits. Kwaye kwakhiwa ngokungafunekiyo kwamafutha omzimba. Ndimele ndithi i-carbohydrates, ene-index ephezulu ye-glycemic, ixhaswa ngumzimba ngokukhawuleza. Ngosizo lwabo, umzimba ufumana amandla angakumbi.
Kodwa kulabo abanesifo sikashukela, i-sucrose, ngokwenene, iyingozi. Isifo sikashukela sisifo seentlobo ezimbini. Kwimeko ethile, kwixabiso elifanelekileyo le-thyroid, i-insulin ayilwanga, kwabanye-ukuphuhliswa kwesi sifo kuya kwezinye izizathu. Isizathu sesifo sikashukela sohlobo lokuqala singabuninzi be-carbohydrates. Yingakho i-sucrose kukufa okumhlophe kulabo abanesifo sikashukela.
Ukuba ixesha elide lidlule phakathi kokutya, ungadla i-spoonful yetshukela ngaphambi kokutya. I-carbohydrate yinto efanelekileyo yokutya kweeseli zobuchopho. Baya kunceda ukuphucula ukutya, ngokukhawuleza ukuzalisa i-NA elambileyo kwaye ugweme ukufumana ukutya okuninzi. Kodwa awukwazi ukulibala malunga nomlinganiselo!
Kukholelwa ukuba olu hlobo lweswekile lulimaza kunye namazinyo. Enyanisweni, i-sucrose ityala ngoku, kodwa kuphela ngokusetyenziswa kwayo ngaphaya komlinganiselo.
Ngokubanzi, i-sucrose isinconywa ukuba isetyenziswe kwi-nephritis, i-renal okanye i-hepatic insufficiency, ne-hepatitis kunye nokunyuka kwezifo eziluhlu.
Njengeyeza, i-sucrose kufuneka ithathwe kathathu ngosuku ngendlela yetiyi kunye neekremu ezingamashumi amathathu zeswekile. Isixa esincinci se-sucrose kumntu onempilo sinokuba luncedo. Inzuzo yoshukela ikhona kwinto yokuba ingasindisa ukuba intloko idizzy okanye i-dizzy, kwaye isisu asinalutho ngexesha elinye. Isizathu sinokuba sisaneleko se-glucose.
Icandelo eliqhelekileyo eliqulethwe kwiibriji yi-glucose. I-molecule ye-glucose iqulethe i-ring 1, ngoko ke ishukela "ilula". Ukuba uthelekisa i-glucose kunye ne-sucrose, okokuqala inkcazo ye-glycemic iphezulu, kwaye i-138 ngokumalunga nesonka (emhlophe). Ingabangela ukuxuma okubukhali kwi-ushukela wegazi, ngoko ingozi yokuba iya kuba yintsikelelo ngokukhawuleza. Kodwa, ngakwelinye icala, luncedo, kuba ngumthombo onamandla "okukhawuleza".
Kodwa emva kokunyuka kwamandla kungahle kuhlawule ngokukhawuleza, okubangela ukuba i-coma i-hypoglycemic coma, ibonakaliswe kukulahlekelwa kwengqondo ngenxa yokutya okuphantsi kweswekile kwingqondo. Isifo sikashukela sinokuphuhliswa.
I-Fructose ifumaneka kwiziqhamo nobusi. Isalathisi sawo sobuthakathaka ngokubhekiselele kwisonka sincinci kakhulu, sino-31 kuphela. Siyinto enhle, ngoko kuthathwa njengenye indlela yokutshiza. Ngokubambisana kwayo, inxaxheba ye-insulin ayimfuneko, ngoko ingasetyenziswa ngabantu abanesifo sikashukela. Kodwa nje ngokuba "amandla okukhawuleza" akunakwenzeka.
Ushukela lobisi okanye i-lactose iqukethe iimveliso zobisi kunye nobisi. Inkcazo ye-glycemic ye-lactose i-69. Iphezulu kune-index fructose kwaye iphantsi kwe-sucrose.