Ukutya okunezinto ezineswekile: ziyintoni kunye neentlobo zeswekile

Umxholo

• Iindidi zeswekile ezikhoyo ekutyeni
• 1. ISucrose
• 2. UFructose
• 3. ILactose
• 4. Isitatshi
• 5. Sithandwa
• 6. Isiraphu yengqolowa
• 7. Maltodextrin
• Ukutya okuneswekile eninzi namafutha amaninzi

IiCarbohydrate ngowona mthombo wamandla omzimba, ukubonelela phakathi kwe-50 kunye ne-60% yeekhalori ekufuneka zingeniswe emini. Zimbini iintlobo zeecarbohydrate: ezilula nezintsonkothileyo.

Iicarbohydrate ezilula zithathwa ngokukhawuleza kwinqanaba lamathumbu, zikhokelela ekwandeni kwenani leswekile egazini, kwaye kufuneka isetyenziswe ngononophelo ngabantu abatyebe kakhulu, isifo sentliziyo, abanesifo seswekile okanye abo baneengxaki ze-insulin. Eminye imizekelo yokutya okunotye kwiicarbohydrate ezilula siswekile emhlophe, iswekile emdaka kunye nobusi.

Okunye ukutya okufana nesonka, iitapile, irayisi, iimbotyi kunye neebhitethi yimithombo yeecarbohydrate ezintsonkothileyo, ezithi xa zetyisiwe zibuye zijike zibe siswekile, nangona kunjalo zonyusa inani leswekile esegazini kancinci kancinci kuxhomekeke kukutya kunye nenani lefayibha Unayo, banokubandakanywa kwisondlo esifanelekileyo kunye nesondlo.

Iindidi zeswekile ezikhoyo ekutyeni

Iswekile inokufumaneka ngeendlela ngeendlela ngokobume bayo, inamagama ahlukeneyo kunye nemisebenzi emzimbeni. Olu luhlu lulandelayo lubonisa iintlobo ezahlukeneyo zeswekile kwaye zithini imithombo yazo yokutya:

1. ISucrose

I-Sucrose, eyaziwa ngcono njengetafile yeswekile, sisicacaride, esenziwe yimanyano yemolekyuli yeswekile kunye nenye ye-fructose. Okwangoku, eli khompawundi lisetyenziswa njengesongezo kwiimveliso ezininzi ezenziweyo.

Olu hlobo lweswekile lunoluhlu oluphezulu lwe-glycemic, ke xa lifunxwe kwinqanaba lamathumbu, lonyusa iswekile yegazi ngokukhawuleza, ukongeza ekufumaneni amafutha emzimbeni, kwaye ke, ukusetyenziswa kwawo okugqithisileyo kunxulunyaniswa umngcipheko wesifo sentliziyo, ukutyeba kakhulu kunye neswekile.

Imithombo yokutya: iswekile, iswekile emdaka, iswekile yedemerara, iswekile ye-beet kunye neemveliso ezinayo.

2. UFructose

I-Fructose yi-monosaccharide, okt yenye yeemolekyuli ezilula kakhulu zeecarbohydrate kwaye yeyona nto imnandi kuzo zonke. IFructose iveliswa ngokuguqula iswekile ekhoyo kwisitatshi sengqolowa. Njenge-sucrose, ukusetyenziswa kwayo okugqithileyo kukwanxulunyaniswa nomngcipheko okhulayo wezifo zentliziyo kunye neemetaboliki.

Imithombo yokutya: iziqhamo, iisiriyeli, imifuno kunye nobusi.

3. ILactose

I-Lactose, eyaziwa ngcono njengeswekile yobisi, sisicacaride esenziwe yimanyano yemolekyuli yeswekile ene molekyuli yegalactose. Abanye abantu banokungalunyamezeli olu hlobo lweswekile, ke kwezi meko ukusetyenziswa kwabo kufuneka kuncitshiswe okanye kususwe ekutyeni.

Imithombo yokutya: ubisi kunye neemveliso zobisi.

4. Isitatshi

Isitashi sisicarbohydrate esintsonkothileyo esenziwe ziipolysaccharides ezimbini, i-amylopectin kunye ne-amylose, ethi icolwe kancinci emzimbeni kwaye ivelise iswekile njengemveliso yokugqibela.

Olu hlobo lokutya kufuneka lutyiwe ngemilinganiselo eyaneleyo ekutyeni, kuthintelwe ukusetyenziswa gwenxa, oko kuthintela ukutyeba kakhulu kunye nezifo ezinxulumene noko.

Imithombo yokutya: irayisi, iitapile, ipasta, iimbotyi, ertyisi, umbona, umgubo kunye ingqolowa starch.

5. Sithandwa

Ubusi benziwa yimolekyuli yeswekile kunye nefructose, ubukhulu becala, isetyenziswa njengeswiti yendalo, nangona kunjalo, ukusetyenziswa kwayo kufuneka kuthintelwe ukuthintela ukutyeba kakhulu.

Ubusi bunika izibonelelo zempilo ezininzi, njengoko zityebile kwiivithamini kunye neeminerals ezinceda ukwandisa ukukhusela komzimba.

Imithombo yokutya: Ubusi benyosi.

6. Isiraphu yengqolowa

Isiraphu yengqolowa sisisombululo seswekile esixineneyo esisetyenziselwa ukwenza izinto ezithandekayo zibe mnandi. Ngenxa yokuxinana kweswekile eninzi, ukusetyenziswa kweemveliso ezinamashishini eziqulathe isiraphu kunokubangela izifo ezithile, njengokutyeba kakhulu, isifo sentliziyo kunye neswekile.

Kukwakho nesiraphu yengqolowa ephezulu ye-fructose, ethathwe kwisiraphu yengqolowa kuphela ngoxinaniso oluphezulu lweswekile kwaye ikwasetyenziselwa ukwenza izinto ezithandwayo kunye neziselo.

Imithombo yokutya: ukutya okuphucukileyo, iziselo ezinxilisayo kunye neencindi zorhwebo.

7. Maltodextrin

I-Maltodextrin sisiphumo sokonakala kwemolekyuli yesitatshi, ngenxa yoko yenziwe ziimolekyuli ezininzi zeswekile. I-Maltodextrin ikhona kwiinxalenye ezincinci nakwiimveliso ezinamashishini, isetyenziswa njenge-thickener okanye ukwandisa umthamo wokutya.

Ukongeza, i-maltodextrin ine-index ephezulu ye-glycemic kwaye ke ayikhuthazwa isifo seswekile okanye abantu abaneengxaki ze-insulin.

Imithombo yokutya: Iibisi zabantwana, izongezo zesondlo, iihambhega, iibhari zesiriyeli kunye nokunye ukutya okusetyenzisiweyo.

Ukutya okuneswekile eninzi namafutha amaninzi

Ukutya okuninzi okunotye iswekile kukwacebile emafutheni, afana ne-quindim, i-brigadeiro, ubisi olujiyileyo, ikeyiki, ilasagna, iqebengwana phakathi kwabanye. Ngesi sizathu, ukongeza ekuzuzeni ubunzima, ivumela ukuqala kwesifo seswekile, njengoko inyusa amanqanaba eswekile yegazi kuba inesalathiso esiphezulu se-glycemic index.

Ukongeza, zonyusa ne-cholesterol, i-triglycerides kunye nomngcipheko wezifo ezinjenge-atherosclerosis kunye nokuhlaselwa sisifo sentliziyo, kwaye kufuneka zisetyenziswe ngokufuthi ukugcina umzimba usempilweni.