Kuyaziwa ukuthi inani elikhulu lama-carbohydrate angena emzimbeni wethu ekubunjweni kwezitsha ikakhulukazi equkethwe emikhiqizweni yokudla yezitshalo. Inani elikhulu lama-carbohydrate litholakala kumamaki ahlukahlukene wesinkwa (ngokwesilinganiso kusuka ku-40 kuya kuma-50 amagremu ku-100 amagremu womkhiqizo), ku okusanhlamvu (cishe amagremu angu-65-70), i-pasta (70-75 amagremu). Inani elikhulu kakhulu lama-carbohydrate litholakala ku-confectionery. Kunelungelo lokusho ukuthi ushukela, okuyinto eyimpoqo yokukhiqiza amaswidi, amaqebelengwane, amaqebelengwane, ushokolethi namanye amaswidi, cishe i-carbohydrate eyi-100% ehlanzekile.
Isabelo sama-carbohydrate ekudleni komuntu kubhekwa njengelungile emalini ka-56% we-calories yokuqukethwe kokudla kwansuku zonke. Ukucabangela ukuthi igramu eyodwa yama-carbohydrate inikeza ama-4 kilocalories ngesikhathi sokugcoba emzimbeni, futhi imenyu yowesifazane omdala kufanele inikeze u-2600-3000 kcal ngosuku, ngakho-ke, ama-carbohydrate kufanele anikezwe ngamakhilomitha angu-1500-1700. Inani lamandla lihambisana nama-375-425 amagremu ama-carbohydrate.
Kodwa-ke, akwanele ukuhlela inani lezingxenye zokudla emenyu bese ucabangela okuqukethwe kwabo be-caloric ukuqinisekisa ukudla okuphelele. Iqiniso liwukuthi cishe amaphesenti angu-80 azo zonke izinhlobo ze-carbohydrate kufanele emelelwe yizinto ezigonywa kancane kancane ematheni omzimba. Izibonelo zezinto ezinjalo ziyi-starch, okuqukethwe okuphezulu okuphawulwe ngesinkwa nemikhiqizo yefulawa, okusanhlamvu, amazambane. Okunye isidingo somzimba se-carbohydrate kufanele kuhlangatshezwe yi-monosaccharides kanye nokungacacisiwe. I-monosaccharides ebaluleke kunazo zonke ihlanganisa i-glucose ne-fructose - kunezinhlobo zazo ezihlukahlukene zemifino nezithelo ezine-flavour sweet taste. Ema-disaccharides, siyaziwa futhi sitholakalayo, noma, njengoba sibiza le nto ngokuphila okujwayelekile - ushukela, etholakala ku-beet noma ushukela.
Indima eyinhloko yama-carbohydrate ekudleni kwethu ukuhlinzeka amandla kuzo zonke izinhlobo zokuphendula ngokomzimba emzimbeni. Ukuqukethwe okwanele kwalezi zinto ekudleni kuholela ekwandiseni amandla okusetshenziswa kwama-molecule wamaprotheni, futhi lokho kuphazamisa kabi izinqubo zokubuyisela ezenzeka emisipha ngemva kokuzivocavoca umzimba. Ngakho-ke, ngokuqeqeshwa okusebenzayo kumaqembu okufaneleka, inani lama-carbohydrate ekudleni lingakhula kancane. Kodwa-ke, ngesikhathi esifanayo, kufanele kukhunjulwe ukuthi ngokudla ngokweqile kwama-carbohydrate kungenza indima engafanele. Okungaphezulu kwalezi zinto kungashintshwa kumafutha futhi kugcinwe ngesimo sezinyosi ze-adipose, okwenza isisindo somzimba ngokweqile. Ikakhulukazi ikhuthaza kakhulu ukukhuluphala okunjalo njengama-carbohydrate njengoshukela, ukudla okudlulele lapho, lapho ukondliwa, kuholela ekwandeni kwezinga le-cholesterol egazini, futhi kunomthelela ekuthuthukiseni ama-caries wamazinyo. Indima engalungile yokudla okumnandi equkethe ushukela ingancishiswa ngokufaka esikhundleni sayo izitsha ezilungiselelwe kusuka kwamanye ama-carbohydrate, okwenza isisekelo senambitheko enhle yeju, izithelo namajikijolo.
Enye ye-carbohydrate, ekhona ekudleni namuhla inakekelwa kakhulu ngenxa yokusungulwa kwengxenye ebalulekile yezinto eziphilayo emzimbeni, i-fiber. Ngemuva kokungenwa ngokudla, kushukumisa ukusebenza kwamathumbu, kukhuthaza umsebenzi obalulekile we-microflora ewusizo kubantu, ususe i-cholesterol nezinto eziyingozi ezivela emzimbeni. Ukudla okwanele kwe-fibre ngokudla kungaholela ekwandeni kwamazinga egazi we-cholesterol, ukuthuthukiswa kwesifo sikashukela, i-cholelithiasis, i-appendicitis, ukuqothulwa, ama-hemorrhoids. Ngakho-ke, indima yale carbohydrate ekunakudleni akufanele neze iphindwe. Inani le-fiber ekudleni kufanele libe ngama-20-25 amagremu. Inani elikhulu le-carbohydrate litholakala kuma-peas, ubhontshisi, ufulawa owomile, okusanhlamvu, imifino ehlukahlukene kanye nezithelo.
Ngakho-ke, indima yama-carbohydrate ekwakhekeni kokudla okunomsoco ekuziphatheni kwendlela yokuphila enempilo iphezulu kakhulu. Ukulinganisa okunempilo ngokucabangela inani elidingekile lalezi zingxenye zomsoco kuzoqinisekisa impilo enhle futhi kuzosiza ukuvimbela izifo eziningi.