Yeyiphi imisebenzi ephambili yeeCarbohydrate?

Umxholo

• IiCarbs zibonelela ngoMzimba wakho ngamandla
• Banikezela ngombane oGciniweyo
• IiCarbohydrate zinceda ukugcina izihlunu
• Bakhuthaza iMpilo yokuGaya ukutya
• Baphembelela impilo yentliziyo kunye neswekile
• Ngaba iiCarbohydrate ziyimfuneko kule miSebenzi?
• Umgca osezantsi

Ukuthetha ngokwebhayoloji, ii-carbohydrate ziimolekyuli eziqukethe ikharbon, ihydrogen kunye neeathom zeoksijini kwizilinganiso ezithile.

Kodwa kwihlabathi lesondlo, zezinye zezihloko ezinempikiswano.

Abanye bakholelwa ukuba ukutya ii-carbohydrate ezimbalwa yindlela yokuphila esempilweni, ngelixa abanye bekhetha izidlo eziphezulu zecarb. Okwangoku, abanye banyanzelisa ukumodareyitha yeyona ndlela kufanelekileyo.

Nokuba ungawela phi kule ngxoxo, kunzima ukuphika ukuba ii-carbohydrate zidlala indima ebalulekileyo emzimbeni womntu. Eli nqaku libalaselisa imisebenzi yabo ephambili.

IiCarbs zibonelela ngoMzimba wakho ngamandla

Omnye wemisebenzi ephambili yee-carbohydrate kukubonelela umzimba wakho ngamandla.

Uninzi lwee-carbohydrate ekutyeni okutyayo ziyetyiswa kwaye ziyekwe zibe siswekile ngaphambi kokungena egazini.

Iswekile egazini ithathwa iye kwiiseli zomzimba wakho kwaye isetyenziselwa ukuvelisa imolekyuli yezibaso ebizwa ngokuba yi-adenosine triphosphate (ATP) ngothotho lweenkqubo ezintsonkothileyo ezibizwa ngokuba kukuphefumla kweselula. Iiseli zinokuthi emva koko zisebenzise i-ATP ukunika amandla kwimisebenzi eyahlukeneyo yemetabolic.

Uninzi lweeseli emzimbeni zinokuvelisa i-ATP kwimithombo eliqela, kubandakanya ukutya kweecarbohydrate kunye namafutha. Kodwa ukuba usebenzisa ukutya ngomxube wezizakhamzimba, uninzi lweeseli zomzimba wakho ziya kukhetha ukusebenzisa ii-carbs njengomthombo wazo wamandla ophambili ().

Isishwankathelo Enye yeprayimari
Imisebenzi yee-carbohydrate kukubonelela umzimba wakho ngamandla. Iiseli zakho
aguqule ii-carbohydrate kwi-molecule ye-fuel ATP ngenkqubo ebizwa ngokuba
Ukuphefumla kwamaselula.

Banikezela ngombane oGciniweyo

Ukuba umzimba wakho uneglucose eyaneleyo yokufezekisa iimfuno zawo zangoku, iswekile eninzi ingagcinelwa ukusetyenziswa kamva.

Le fomu egciniweyo yeswekile ibizwa ngokuba yi-glycogen kwaye ifumaneka ikakhulu kwisibindi nakwisihlunu.

Isibindi siqukethe malunga ne-100 gram yeglycogen. Ezi molekyuli zigciniweyo zeswekile zinokukhutshelwa egazini ukubonelela ngamandla kuwo wonke umzimba kunye nokunceda ukugcina amanqanaba eswekile eqhelekileyo phakathi kokutya.

Ngokungafaniyo nesibindi glycogen, i-glycogen kwimisipha yakho inokusetyenziswa kuphela ziiseli zemisipha. Kubalulekile ukusetyenziswa ngexesha elide lokuzivocavoca umzimba. Umxholo wemisipha ye-glycogen uyahluka ukusuka komnye umntu uye komnye, kodwa malunga ne-500 gram ().

Kwiimeko apho unayo yonke i-glucose umzimba wakho oyifunayo kwaye iivenkile zakho ze-glycogen zigcwele, umzimba wakho unokuguqula ii-carbohydrate ezigqithileyo kwiimolekyuli ze-triglyceride kwaye uzigcine njengamafutha.

Isishwankathelo Umzimba wakho unako
Guqula iicarbohydrate ezongezelelekileyo zibe ngamandla agciniweyo ngohlobo lweglycogen.
Amakhulu ali-gram anokugcinwa kwisibindi nakwimisipha yakho.

IiCarbohydrate zinceda ukugcina izihlunu

Ukugcinwa kweGlycogen yenye yeendlela ezininzi umzimba wakho oqinisekisa ukuba ineglucose eyaneleyo kuyo yonke imisebenzi yayo.

Xa iswekile evela kwiicarbohydrate isilela, izihlunu zinokwahlulwa zibe ziiamino acid zize ziguqulwe zibe siswekile okanye ezinye izinto ezenza amandla.

Ngokucacileyo, le ayisiyiyo imeko efanelekileyo, kuba iiseli zemisipha zibalulekile ekushukumeni komzimba. Ukuphulukana kakhulu nobunzima bemisipha kunxulunyaniswa nempilo enkenenkene kunye nomngcipheko ophezulu wokufa ().

Nangona kunjalo, le yenye yeendlela umzimba onika amandla awaneleyo kwingqondo, efuna iswekile yamandla nangamaxesha endlala ixesha elide.

Ukutya ubuncinci iicarbohydrate yenye yeendlela zokuthintela ukuphulukana nendlala yokulahleka kwemisipha. Ezi carbs ziya kunciphisa ukwaphuka kwemisipha kunye nokubonelela ngeglucose njengamandla engqondo ().

Ezinye iindlela umzimba onokugcina ngazo ubunzima bemisipha ngaphandle kwee-carbohydrate ziya kuxutyushwa kamva kweli nqaku.

Isishwankathelo Ngexesha le
indlala xa ii-carbohydrate zingafumaneki, umzimba unokuguqula i-amino
Iiasidi ezisuka kwimisipha ziye kwiglucose ukubonelela ngengqondo amandla. Ukutya kwi
Ubuncinci ezinye ii-carbs zinokuthintela ukwaphuka kwemisipha kule meko.

Bakhuthaza iMpilo yokuGaya ukutya

Ngokungafaniyo neeswekile kunye nesitatshi, ifayibha yokutya ayihlulwa ibe yiglucose.

Endaweni yoko, olu hlobo lwe-carbohydrate ludlula emzimbeni ongafakwanga emzimbeni. Inokuhlulwa ngokweendidi ezimbini eziphambili zefayibha: inyibilike kwaye inyibilike.

Ifayibha enyibilikayo ifumaneka kwihabile, iimbotyi nakwinxalenye yangaphakathi yeziqhamo kunye neminye imifuno. Ngelixa udlula emzimbeni, utsala amanzi kwaye wenze into efana nejeli. Oku kwonyusa ubuninzi besitulo sakho kwaye kuyithambise ukunceda ukwenza intshukumo yamathumbu kube lula.

Kuphononongo lwezifundo ezine ezilawulwayo, ifayibha enyibilikayo yafunyanwa ukuphucula ukungqinelana kwesitulo kunye nokunyusa ukuhamba kwamathumbu kulawo anokuqunjelwa. Ngapha koko, kunciphise ubunzima kunye nentlungu ehambelana nokuhamba kwamathumbu ().

Kwelinye icala, ifayibha engenakunyibilika inceda ukunciphisa ukuqhina ngokongeza isambuku kwizitulo zakho nokwenza izinto zihambe ngokukhawuleza kancinci kwindlela yokugaya ukutya. Olu hlobo lwefayibha lufumaneka kwiinkozo ezipheleleyo kunye nezikhumba kunye nembewu yeziqhamo kunye nemifuno.

Ukufumana ngokwaneleyo ifayibha engenakunyibilika kunokukhusela kwizifo zokugaya ukutya.

Olunye uphononongo lokujonga kubandakanya amadoda angaphezu kwama-40,000 afumanisa ukuba ukufakwa okuphezulu kwefayibha enganyibilikiyo kunxulunyaniswa nomngcipheko ophantsi we-37% wesifo sokuphambuka, isifo apho iipakethi zikhula emathunjini ().

Isishwankathelo Ifayibha luhlobo lwe
icarbohydrate ekhuthaza impilo entle yokwetyisa ngokunciphisa ukuqhina kunye
ukunciphisa umngcipheko wezifo zokugaya ukutya.

Baphembelela impilo yentliziyo kunye neswekile

Ngokuqinisekileyo, ukutya izixa ezaneleyo zeecarbs ezicokisekileyo kuyingozi kwintliziyo yakho kwaye kunokunyusa umngcipheko wesifo seswekile.

Nangona kunjalo, ukutya ifibre yokutya okuninzi kunokunceda intliziyo kunye namanqanaba eswekile yegazi (,,).

Njengoko i-viscous fiber enyibilikayo idlula emathunjini amancinci, iyabophelela kwi-bile acid kwaye iyabathintela ekubeni baphinde babuyiselwe. Ukwenza i-bile acid eninzi, isibindi sisebenzisa i-cholesterol eya kuba segazini.

Izifundo ezilawulwayo zibonisa ukuba ukuthatha i-10.2 gram yesongezo sefayibha esinyibilikayo ebizwa ngokuba yi-psyllium yonke imihla kunokuhlisa i-cholesterol "embi" ye-LDL nge-7% ().

Ngaphaya koko, uphononongo lwezifundo ezingama-22 zokujonga zibalwe ukuba umngcipheko wesifo sentliziyo wawuyi-9% isezantsi kwigram nganye eyongeziweyo ye-7 yeegram zokutya abantu abadliweyo ngosuku ().

Ukongeza, ifayibha ayinyusi iswekile yegazi njengezinye iicarbohydrate. Ngapha koko, ifayibha enyibilikayo inceda ukulibazisa ukufunxwa kweecarbs kwindlela yakho yokwetyisa. Oku kungakhokelela kumanqanaba eswekile esezantsi alandelayo emva kokutya ().

Uphengululo lwezifundo ezingama-35 lubonakalise ukuncitshiswa kokuzila iswekile yegazi xa abathathi-nxaxheba bathatha izongezo zefayibha enyibilikayo yonke imihla. Ikwathobile amanqanaba abo e-A1c, imolekyuli ebonisa amanqanaba eswekile yegazi kwiinyanga ezintathu ezidlulileyo ().

Nangona ifayibha yanciphisa amanqanaba eswekile yegazi kubantu abane-prediabetes, yayinamandla kakhulu kubantu abane-2 yeswekile ().

Isishwankathelo Ukugqithisa kuphuculwe
iiCarbohydrate zinokunyusa umngcipheko wesifo sentliziyo kunye neswekile. Ifayibha yi
uhlobo lwe-carbohydrate enxulunyaniswa ne-cholesterol "embi" ye-LDL
amanqanaba, umngcipheko ophantsi wesifo sentliziyo kunye nokwanda kolawulo lwe-glycemic.

Ngaba iiCarbohydrate ziyimfuneko kule miSebenzi?

Njengoko ubona, ii-carbohydrate zidlala indima kwiinkqubo ezininzi ezibalulekileyo. Nangona kunjalo, umzimba wakho uneendlela ezizezinye zokwenza uninzi lwale misebenzi ngaphandle kwee-carbs.

Phantse yonke iseli emzimbeni wakho inokuvelisa i-molecule ye-ATP kumanqatha. Ngapha koko, eyona fomu yomzimba inkulu yamandla agciniweyo ayisiyo-glycogen- ziiimolekyuli ze-triglyceride ezigcinwe kwizicwili ezinamafutha.

Uninzi lwexesha, ingqondo isebenzisa phantse kuphela iglucose yeoyile. Nangona kunjalo, ngamaxesha endlala ixesha elide okanye ukutya okune-carb ephantsi kakhulu, ingqondo isusa owona mthombo wayo usuka kwiglucose uye kwimizimba yeetone, ekwabizwa ngokuba zii-ketone.

IiKetoni ziimolekyuli ezenziwe ngokwaphuka kwee-acid. Umzimba wakho uzidala xa ii-carbs zingafumaneki ukubonelela ngomzimba wakho ngamandla ekufuneka esebenze.

I-ketosis yenzeka xa umzimba uvelisa isixa esikhulu seetoni zokusebenzisa amandla. Le meko ayinabungozi kwaye yahluke kakhulu kwingxaki yesifo seswekile esingalawulwayo esaziwa ngokuba yi ketoacidosis.

Nangona kunjalo, nangona i-ketone ingoyena ndoqo wombane ngexesha lendlala, ingqondo isadinga isinye kwisithathu samandla ayo avela kwiswekile ngokuphuka kwemisipha kunye neminye imithombo ngaphakathi komzimba ().

Ngokusebenzisa i-ketone endaweni yeswekile, ingqondo iyalinciphisa inani lezihlunu ezifuna ukwaphulwa kwaye ziguqulwe zibe yiglucose yamandla. Olu tshintsho yindlela yokuphila ebalulekileyo evumela abantu ukuba baphile ngaphandle kokutya kangangeeveki ezininzi.

Isishwankathelo Umzimba unayo
ezinye iindlela zokubonelela ngamandla kunye nokugcina izihlunu ngexesha lendlala okanye
ukutya okune-carb ephantsi kakhulu.

Umgca osezantsi

IiCarbohydrate zisebenza imisebenzi emininzi emzimbeni wakho.

Banikezela ngamandla kwimisebenzi yemihla ngemihla kwaye bangowona mthombo uphambili wepetroli kwiimfuno zamandla aphezulu obuchopho bakho.

Ifayibha luhlobo olukhethekileyo lwe-carb enceda ukukhuthaza impilo elungileyo yokwetyisa kwaye inokunciphisa umngcipheko wesifo sentliziyo kunye neswekile.

Ngokubanzi, le carbs yenza le misebenzi kuninzi lwabantu. Nangona kunjalo, ukuba ulandela ukutya okune-carb ephantsi okanye ukutya kunqabile, umzimba wakho uya kusebenzisa ezinye iindlela ukuvelisa amandla kunye nefuthe kwingqondo yakho.