I-Los carbohydrate Bangadala ukuthi ukudla kwethu kusindwe, ngaphandle kokuqaphela uma sikudla ngisho nangamanani amancane, benza ukwehla kwesisindo sethu kungabi njengoba sifisa.
Uma udla umzimba, kufanele sihlale sipheka izindlela zokupheka kanye nezitsha okufanele sizidle, kanye nezemidlalo nokuvivinya umzimba. Okulandelayo, sikutshela ukuthi kunamabhayisikili e-carbohydrate.
Uma umgomo wakho uwukuba nempilo enhle, ungafaka ibhayisikili le-carbohydrate, imayelana inqubo eguqula ukuvuvukala futhi kunciphisa ukumelana ne-insulin.
Kuyisu lokudla okunempilo elingasetshenziswa isikhathi esithile ukufeza izinhloso ezibekiwe.. Le nqubo isetshenziselwa ukukhuthaza ukuqeqeshwa kwe-ketosis., njengoba kusiza ukwandisa ukusebenza esikhathini esimaphakathi nesikhathi eside.
Ukuhamba ngebhayisikili ye-carbohydrate kulula ukukwenza, abantu abaningi abazi ukuthi basebenzise kanjani kahle, ngenxa yalesi sizathu, sizochaza imininingwane ukuze ukwazi ukuyenza kahle futhi uzuze.
Kuyini ukuhamba ngebhayisikili kwe-carbohydrate?
Ukuhamba ngebhayisikili kwama-carbohydrate isu lokudla eliqukethe ukucindezelwa kokusetshenziswa okufanayo ngesikhathi esithile, ukuze khuthaza i-ketosis emzimbeni. Lokhu kuvumela umzimba ukuthi ukhiphe inani elikhulu lamafutha.
Lokhu kuhamba ngebhayisikili kwama-carbohydrate, kungenye yemigomo eyisisekelo yokudla kwe-ketogenic. Ziphelele ekuthuthukiseni ukwakheka komzimba, yize zintula ukunamathela okuhle. Ukuletha lolu hlelo lokuhamba ngebhayisikili, okumele sikwenze ukucindezela ukusetshenziswa kwaso isikhathi esingaphezu kwamahora ayi-16, noma ukudla ama-carbohydrate ngezinye izinsuku.
Kwenzekani lapho singadli ama-carbohydrate?
Lapho umzimba uyeka ukuphuza ama-carbohydrate, ubheka indlela yokuthola amandla emafutheni nasekujikelezeni ama-amino acid. Ngale ndlela, i-oxidation yamafutha iyakhula futhi ngenxa yalokho ukulahleka kwezicubu ze-adipose kuyakhuthazeka.
Kumele kuqashelwe ukuthi uma amazinga amafutha omzimba agcinwa ebangeni elifanele, lokhu kuhlotshaniswa ne- ingozi ephansi yokuthuthukisa izifo zenhliziyo. Ngaphezu kwalokho, uma ukutholwa kwala ma-carbohydrate kukhawulwe isikhathi esithile, umzimba uzokhuthaza izindlela ezahlukahlukene zomzimba ezizuzisayo.
Injani i- ukuzilimaza, ukuthi okwenzayo ukuthi amaseli ayazala, ngenkathi ebhujiswa ngu apoptosis lezo ezingasebenzi kahle.
Ziyini izinzuzo zokuhamba ngebhayisikili ye-carbohydrate?
Sifuna ukukutshela ukuthi kwenzekani lapho sibeka ama-carbohydrate eceleni isikhathi esithile emzimbeni wethu.
Ukwenza ngcono umzimba ngokujwayelekile
Uma sikhawulela ama-carbohydrate ukuvuvukala nengcindezi kuncishisiwe lapho kwenziwa khona amanyikwe. Ngalesi sizathu, kukhulisa ukuguquguquka kwemetabolism kanye namandla omzimba wokusebenzisa i-substrate yamandla elula kakhulu ngaso sonke isikhathi.
Futhi, ukusetshenziswa kwamafutha kuyakhuthazeka futhi kuvumela ukwehla kwesisindo.
Khulisa ukusebenza kwethu kwezemidlalo
Kubalulekile ukwazi ukuthi ukusebenza kwezemidlalo kuhlobene nokuguquguquka komzimba, futhi lokhu kungenxa yokukhethwa kwama-substrates kagesi okwenziwe ngumzimba ukonga inani elikhulu le-glucose ukuze ulisebenzise lapho kufanele. Ngale ndlela ukukhathala nokukhathala kuyabambezeleka.
Ubungozi bokugula buyancipha
Uma ama-carbohydrate ancishisiwe, inani elikhulu lama-pathologies angadala ngisho nokufa nawo ancishisiwe, ngoba ahlobene nokungasebenzi kahle kokusebenza. I-Autophagy inqubo enciphisa amathuba okuwa.
Uma kunokuvuvukala okuncane namangqamuzana ambalwa alimele emzimbeni, ingozi yokugula nayo izokwehla. Izitho bezizocindezelwa kancane futhi zingalimazi kangako, kufaka phakathi ama-radicals wamahhala esiwathola emzimbeni.
Ungakwenza kanjani ukuhamba ngebhayisikili kwe-carbohydrate?
Ukufeza imiphumela emihle yokugwema ukudla ama-carbohydrate ekudleni kwethu, okuhle ukuchitha okungenani amahora ayi-14 noma ayi-16 ngaphandle kokuwadla. Ngokwesibonelo, ungabacindezela ngokuphelele ekudleni noma ekudleni.
Ungaqhuba nokudla okuvela ngezikhathi ezithile, uqeda nje ukudla kwasekuseni nokudla kwakho kwe-carbohydrate ekudleni kosuku lokuqala ukuze uqale ngalokhu kuncishiswa. Uma ufuna ukuqala ukunciphisa ukudla kwakho kwe-carbohydrate, ongakwenza ukugwema ukudla kwasekuseni futhi ungaphuzi ama-carbohydrate kuze kube semini, bese ungathathi okuningi kuze kube sekudleni kosuku olulandelayo, ngakho-ke uzoba amahora angama-24 ungenawo ama-carbohydrate futhi umzimba wakho uzoqala thola imihlomulo.
Ukukhathala nokukhathala kuyimiphumela emibi lapho uqala ukwenza le nqubo yokuqeda ama-carbohydrate.
Amathiphu Aphezulu Wokuqala Ukusika Ukudla Kwakho Kwe-Carbohydrate
Kubalulekile ukuthi ucabangele imihlahlandlela ethile lapho ufuna ukugwema ukusetshenziswa okukhulu kwama-carbohydrate futhi ufuna nokuba nenani eliphansi lama-carbohydrate emzimbeni ukuze izinqolobane zethu zamafutha kube ezokuqala umzimba okhetha ukuba namandla hhayi Las izinqolobane ze-carbohydrate zomzimba wethu ekugcineni eziguqulwa zibe ushukela.
Uma unamazinga aphansi ama-carbohydrate ekudleni, lokhu kwenza kungabi nolaka kakhulu kumanyikwe, futhi ngaleyo ndlela kukuvimbele ukuqala ukumelana ne-insulin kuqala.
Ukuqinisekisa ikhwalithi yokudla enhle, zama ukugwema ushukela olula nokudla okukuqukethe, njengama-ultra-processed namaswidi.
Ukuhamba ngebhayisikili ama-carbohydrate kuyindlela enempilo, akubeki engcupheni impilo yethu futhi kungenziwa ngaphandle kwezinkinga amasonto ambalwa ngendlela elawulwayo. Izinzuzo eziningi zingatholakala uma sigwema ukusetshenziswa kwama-carbohydrate.
Abasubathi bangathola nezinzuzo uma benza le ndlela yokuhamba ngebhayisikili ye-carbohydrate, ngalesi sikhathi lapho ama-carbohydrate engadli khona. Kodwa-ke, lapho kwenziwa le protocol kumongo wezemidlalo, Kumele kwenziwe ngaphansi kweso lochwepheshe, ukuqinisekisa ukuthi lokhu kwehliswa kwe-carbohydrate ngeke kuthinte impilo.