Iiprotheni, amafutha, i-carbohydrate: indlela yokufikelela kwisivumelwano

Kuyathakazelisa ukuba umntu akafanekanga ukuba acinge ukuba ngaba iiprotheni, amafutha, i-carbohydrate ziqhelekile Emzimbeni wakhe . Oku kunokwenzeka ukuba oku kwenzeka kwiimeko ezintathu:

- ngokugula;

- kunye nokutya (umnqweno wokunciphisa umzimba);

- ukuba ufuna ukutya ngokufanelekileyo, ukuze ungaguli (ukhusela ukugula);

Kwimeko yokuqala, lawula amaprotheni amafutha karbohydrate Kufuneka kube ngokufanelekileyo nangokufanelekileyo. Ukongezelela, kwisifo ngasinye, kukho umlinganiselo ngamnye kwezi zikhombisi. Ngokomzekelo, ngezilonda zesisu kunye nezifo zesibini, ubukhulu beeprotheni: amafutha: i-carbohydrates Kufuneka ube ngowama-1: 1: 4. Ngezinye izifo, umlinganiselo uyafana, kuphela kwezinye iimeko, iiprotheni, amafutha, i-carbohydrates Ngaba ku-1: 1: 3.

Ngokubhekisele kwimeko yesibini, oko kukuthi, ukutya okubizwa ngokuba yi "Kremlin". Ukuqwalasela inguqu yabadali bayo, i-carbohydrate yilezo zihlwele zokunyanya kwethu. Ukuba iingcali zicebisa kwizifo ezininzi ukuba zenze i-bias kwiimveliso ze-carbohydrates, ngoko xa ukulahlekelwa ngumzimba kubo kungcono ukunqaba. Ziziphi izinto ezimbi kangangokuthi zifanelwe "ukuhlamba" kubafundi bee-dieticians?

Ndiza kuzama ukucacisa oku ngolimi olulula nolutholakalayo. Ngokungafani namafutha kunye nama-proteins, i-carbohydrates iqokelela kwiisisipha ze-muscle njengamandla okukhawuleza. Kodwa nje uthabathe eli gama ixesha elithile, zama ukuqonda ukuba kutheni?

Ii-carbohydrate zifana nokutyelela kwidlalo yemidlalo: ngoku kutshanje kwakunjalo-kwaye ngokukhawuleza akusekho. Yaye yonke into yokuba abavelisi belayisi okanye isonka "inkqubo" okanye "bahlambulule" i-carbohydrate, bahlula kuzo izondlo kunye nefiber (ama-embro and bran). Emva koko, isitashi kuphela. Ekubeni la ma-carbohydrates awanalo i-fiber, aphucise ukutshatyalaliswa kwawo, indlala ibuyela kuwe phantse (emva kweyure 1) emva kokutya.

Le nkqubo ibheka into enje. Ngenxa yokungabikho kwefiber, i-glucose, eyona mafutha, idlula kwi-circulation ngokukhawuleza, kwaye ngoko ishukela ihamba ngokukhawuleza. Emva kokuba le gxuma, umzimba unikela impendulo ekukhululweni kwe-insulin. Kwaye, naye, ukufumana amandla uqala ukususa i-glucose egazini kwaye uyithwale malunga neeseli. Kodwa ngenxa yemali enkulu ye-insulin eyimfihlo, i-glucose ikhutshwe ngokukhawuleza egazini. Emva koko, uphawu lokunqongophala kwamafutha luza ebuchosheni, ngoko udibana nesahlulo esitsha, njengoko ucinga, ngesidlo esinomdla. Nangona eqinisweni umzimba awudingi umbane, kuba ukutya kwafika malunga neyure eyedlule. Yileyo ndlela udla ngayo iikhalori ezingadingekile.

Inani elikhulu le-carbohydrate lifumaneka kwimveliso yefriji, okusanhlamvu kunye neentlobo zeekesephu. Ingundoqo yesondlo se-Kremlin kukuba xa i-dose ephantsi ye-carbohydrates-containing containing in the body, iqala ukuqhuba amafutha.

Icandelo lesithathu, oko kukuthi, umnqweno wokutya ngokufanelekileyo ukhuthaza umntu ukuba alandele imiqathango yansuku zonke yamaprotheni, amafutha kunye nama-carbohydrate. Ngoko yintoni na, okuqhelekileyo kumntu ngamnye?

Iiprotheni, amafutha, i-carbohydrates: umgangatho wemihla ngemihla.

Isiqhelo salezi zikhombisi sixhomekeka kwizinto ezininzi. Okokuqala, oku kuseminyaka yobudala, ngoko ke umsebenzi kunye nezifo ezikhoyo. Kumntu omdala, ukuxabiswa kwamandla emini ngosuku akukho ngaphantsi kwama-1200 kcal kwaye angabi ngaphezu kwama-3500. Ezi khalori kufuneka zidliwe ukuze ukutya kuquke yonke into - iiprotheni, amafutha, i-carbohydrates.

Izinga lemihla ngemihla lomntwana lihluka ukusuka kuma-800 ukuya ku-2800 kilocalories kwaye kuxhomekeke ngqo kwixesha lomntwana wakho, ngaphantsi ndiza kunika itafile.

Iinyanga ezili-6-1 unyaka-800

1 unyaka ukuya kwi-1.5 iminyaka - 1330

1,5 iminyaka-3 iminyaka-1480

3 iminyaka-4 iminyaka-1800.

Udidi olulandelayo luvela kwiminyaka emihlanu ukuya kweyisithandathu, umgangatho okhoyo apha ngama-calorie ka-1990. Ukususela kwiminyaka elisixhenxe ukuya kweyishumi-2380, ukususela kwishumi elinesibhozo ukuya kwishumi elinesibhozo - 2860. Kodwa abafana abasusela kwiminyaka elishumi elinesixhenxe ukuya kweenkulungwane ezilishumi elinesixhenxe ubudala kufuneka badle i-3160 ngosuku, amantombazana endidi elifanayo elingaphantsi kwe-2760. Njengoko ubona ukuba isantya sosuku lwe- calorie ingeniso , Kanye nomgangatho weeprotheni, amafutha kunye nama-carbohydrate ngamnye kumntu ngamnye.