Los iicarbohydrate Banokubangela ukuba ukutya kwethu kusindwe, ngaphandle kokuqonda ukuba sizitya nokuba zincinci, zenza ukuba ukunciphisa umzimba kungabi njengoko sifuna.
Xa usenza idayethi, kufuneka sihlale sipheka kunye nezitya ekufuneka sizitya, kunye nemidlalo kunye nokuzilolonga. Emva koko, sixelela ukuba yeyiphi ibhayisekile ye-carbohydrate.
Ukuba injongo yakho kukuba sempilweni, unokubeka ibhayisekile ye-carbohydrate, imalunga ne Inkqubo eguqula ukudumba kwaye kunciphisa ukunganyangeki kwe-insulin.
Isicwangciso sesondlo esinokuthi sisetyenziswe kwixesha elithile ukufezekisa iinjongo ezibekiweyo.. Le nkqubo isetyenziselwa ukukhuthaza uqeqesho lwe-ketosis., njengoko inceda ukwandisa ukusebenza kwixesha eliphakathi nelide.
Iibhayisikile zeCarbohydrate kulula ukuyenza, Abantu abaninzi abazi ukuba bangayiqhuba njani ngokufanelekileyo, ngenxa yesi sizathu, siza kuchaza iinkcukacha ukuze uzenze ngokuchanekileyo kwaye uzuze.
Yintoni ibhayisekile yecarbohydrate?
Ukuhamba ngebhayisekile kweicarbohydrate sisicwangciso-qhinga sokutya esine-suppression of the use of the same ngexesha elithile, ukuze ukukhuthaza i-ketosis emzimbeni. Oku kuvumela umzimba ukuba udibanise inani elininzi lamafutha.
Ukuhamba ngeebhayisekile, yenye yemigaqo esisiseko yokutya kwe ketogenic. Bafezekile ekuphuculeni ukubunjwa komzimba, nangona bengenakho ukunamathela ngokufanelekileyo. Ukuzisa Isicwangciso sokuhamba ngebhayisikileInto ekufuneka siyenzile kukusika umva kuyo ngaphezulu kweeyure ezili-16, okanye ukutya iikhabhohayidrethi mihla le.
Kwenzeka ntoni xa singatyi iicarbohydrate?
Xa umzimba uyeka ukufunxa ii-carbohydrate, ujonga indlela yokufumana amandla kumafutha nasekujikelezeni kweamino acid. Ngale ndlela, i-oxidation yamafutha iyonyuswa kwaye ngenxa yoko ilahleko yeethisisi yethisisi iyakhuthazeka.
Kufuneka kuqatshelwe ukuba ukuba amanqatha omzimba agcinwa kuluhlu olufanelekileyo, oku kuyayanyaniswa umngcipheko osezantsi wokukhula kwezifo zentliziyo. Ukongeza, ukuba ukufunxwa kwezi carbohydrate kulinganiselwe kangangexesha elithile, umzimba uya kuvuselela iindlela ezahlukeneyo zokunceda komzimba.
Injani i ulusu, into eyenzayo kukuba iiseli zivelise, ngelixa zitshatyalalisiwe apoptosis ezingasebenzi kakuhle.
Zithini izibonelelo zebhayisekilehydrate?
Sifuna ukukuxelela ukuba kwenzeka ntoni xa sibeka iicarbohydrate ecaleni ixesha elithile emzimbeni wethu.
Ukuphuculwa komzimba ngokubanzi
Ukuba sinciphisa iicarbohydrate ukudumba kunye noxinzelelo ziyancipha apho i-pancreas iphantsi kwayo. Ngesi sizathu, yonyusa ukuguquguquka kwemetabolism kunye nokukwazi komzimba ukusebenzisa owona mbane wamandla ulungele onke amaxesha.
Kwakhona, ukusetyenziswa kwamafutha kuyakhuthazeka kwaye kuvumela ukunciphisa umzimba.
Yandisa intsebenzo yethu kwezemidlalo
Kubalulekile ukwazi ukuba ukusebenza kwezemidlalo kunxulumene nokuguquguquka kwemetabolism, kwaye oku kungenxa yokhetho lwezixhobo zamandla ezenziwe ngumzimba ukugcina isixa esikhulu seswekile ukuze zisetyenziswe xa kufanelekile. Ngale ndlela ukudinwa nokudinwa kuyabambezeleka.
Umngcipheko wokugula unciphile
Ukuba iicarbohydrate ziyancitshiswa, inani elikhulu lezifo ezinokubangela nokufa liyancitshiswa, kuba zinxulumene nokungasebenzi kakuhle. I-Autophagy yinkqubo ecutha amathuba okuwa.
Ukuba kukho ukudumba okuncinci kunye neeseli ezonakalisiweyo ezimbalwa emzimbeni, umngcipheko wokugula uya kuba usezantsi. Amalungu aya kuba phantsi koxinzelelo oluncinci kunye nefuthe elonakalisayo, kubandakanya ii-radicals zasimahla esizifumana emzimbeni.
Uyenza njani ibhayisekile ye-carbohydrate?
Ukufezekisa ezona ziphumo zibalaseleyo zokuthintela ukutya ii-carbohydrate kukutya kwethu, eyona nto ibalulekileyo kukuchitha ubuncinci iiyure ezili-14 okanye ezili-16 ungazityi. Umzekelo, ungabacinezela ngokugqibeleleyo kwisidlo sangokuhlwa okanye ekutyeni.
Unako kwakhona ukwenza ukutya okwexeshana, ukuphelisa nje isidlo sakusasa kunye nokutya kwakho i-carbohydrate kwisidlo sokuqala sosuku kwaye ke ungaqala ngolu kunciphiso. Ukuba ufuna ukuqala ukunciphisa ukutya kwakho i-carbohydrate, into onokuyenza kukuthintela ukutya isidlo sakusasa kwaye ungathathi iikhabhohayidrethi kude kube sasemini, kwaye ungathathi ngaphezulu kude kube sisidlo sosuku olulandelayo, ke uya kuba iiyure ezingama-24 ngaphandle kwee-carbohydrate kwaye umzimba wakho uya kuqala fumana iziBonelelo.
Ukudinwa nokudinwa ziziphumo ebezingalindelekanga xa uqala ukwenza le nkqubo yokuphelisa ii-carbohydrate.
Iingcebiso eziPhambili zokuQala ukusika iiCarbohydrate zakho zokutya
Kubalulekile ukuba uthathele ingqalelo izikhokelo ezithile xa ufuna ukunqanda ukusetyenziswa kakhulu kwee-carbohydrate kwaye ufuna ukuba nexabiso eliphantsi leecarbohydrate emzimbeni ukuze oovimba bethu babe ngabokuqala ukuba umzimba ukhethe ukuba namandla hayi las ii-carbohydrate reserves zemizimba yethu ethi ekugqibeleni iguqulwe ibe siswekile.
Ukuba unamaqondo asezantsi ee-carbohydrate ekutyeni, oku kuyenza ukuba ingabi ndlongondlongo kakhulu kwi-pancreas, kwaye ke kuthintele ukukhula kwangoko kwe-insulin kuyakhula.
Ukuqinisekisa umgangatho wokutya olungileyo, zama ukunqanda iswekile elula kunye nokutya okukuzo, ezinje nge-ultra-processed and sweets.
Ukuhamba ngebhayisikile iicarbohydrate yindlela esempilweni, ayibeki mngciphekweni impilo yethu kwaye inokwenziwa ngaphandle kweengxaki iiveki ezininzi ngendlela elawulwayo. Zininzi izibonelelo ezinokufunyanwa ukuba siyakuphepha ukusebenzisa ii-carbohydrate.
Iimbaleki nazo zinokufumana izibonelelo ukuba zenza le ndlela yokuhamba ngebhayisikile ye-carbohydrate, ngeli xesha apho ii-carbohydrate zingafakwanga. Nangona kunjalo, xa kusenziwa le protocol kwimeko yezemidlaloKufuneka yenziwe phantsi kweliso leengcali, ukuqinisekisa ukuba oku kuncitshiswa kwe-carbohydrate akuyi kuchaphazela impilo.