Ukutya okune-carbohydrate, lipids kunye neeproteni

Umxholo

• Imizekelo yokutya kwe-carbohydrate
• Imizekelo yokutya eneepids
• Imizekelo yokutya kweprotein

Kuyaziwa ukuba izithako ezenza ukutya kwethu zibonelela, ngendlela yazo, imiba eyahlukeneyo yemichiza eyimfuneko ekusebenzeni kakuhle komzimba wethu, ukuze isondlo esifanelekileyo siqulathe iintlobo ezahlukeneyo zamaqela ezakhamzimba: ii-carbohydrate, lipids kunye neeproteni.

• IiCarbohydrate baswekileiikhabhohayidrethi), Olona hlobo luphambili lwezixhobo zamandla emzimbeni womntu, kwaye zigqitywe ikakhulu ngohlobo lwemicu, isitatshi okanye iswekile ngokuthe ngqo. Ngokudityaniswa ngokukhawuleza nangakumbi ngokuthe ngqo kunezinye izondlo, iikhabhohayidrethi zingenisa amandla kwangoko kwinkqubo, kodwa zigqitywe ngokugqithileyo zikhokelela kugcino lwazo ngohlobo lwamafutha. Zingaba lula (i-monosaccharides, ye-metabolism ekhawulezileyo kunye ne-ephemeral) okanye ezintsonkothileyo (iipolysaccharides, ze-metabolism ezihamba kancinci).
• Iipilisi okanye amafutha aneemolekyuli ezahlukileyo, ezintsonkothe ​​ngakumbi kwaye kunzima ukubola kunee-carbohydrate, ezingenakunyibilika emanzini kwaye zisetyenziswa kakhulu emzimbeni womntu, hayi kuphela njengendawo yokugcina amandla (i-triglycerides), kodwa njengeebhloko zokwakha (i-phospholipids) kunye nezinto ezilawulayo ( iihomoni ze-steroid). Zintathu iindidi zeep lipids: ezigcweleyo (iibhondi ezizodwa), i-monounsaturated (enye ikhabhoni ephindwe kabini), kunye ne-polyunsaturated (iibhondi ezininzi eziphindwe kabini).
• Iiproteni okanye iiprotidi zezi iibhayolecule ezisisiseko kunye nezona zinto zininzi ezikhoyo ezikhoyo, ezenziwe ngamatyathanga alinganayo eeamino acid. Ziyimfuneko kuninzi lwezinto ezakhiweyo, ezilawulayo okanye ezikhuselayo zomzimba, kwaye zibonelela umthwalo ongapheliyo izondlo ezibalulekileyo kunye namandla exesha elide emzimbeni, ngaphandle kwezinto ezinokubangela ukuba ufane kancinci.

Imizekelo yokutya kwe-carbohydrate

1. Ukutya okuziinkozo. Uninzi lweesiriyeli zityebile kwifayibha kunye nesitatshi, yomibini imithombo ebalulekileyo yeecarbohydrate. Iinkozo ezipheleleyo ziqulathe carbohydrate ezintsonkothileyo, Isiriyeli ezenziweyo ziqulethe ii-carbohydrate ezilula.
2. Isonka. Isonka sesinye sezona mithombo ziphambili zeecarbohydrate kukutya kwabantu, ezibandakanyiweyo kumanqanaba awo ahlukeneyo kunye nokudityaniswa. Oku kubandakanya isonka se-bran, ingqolowa, umbona, njl.
3. Ipasta. Imvelaphi efanayo isonka, ingqolowa kunye nengqolowa semolina ipasta, kunye nezo zisuselwe emaqanda, zingumthombo weemali ezinkulu zehydrohydrate.
4. Iziqhamo. Ininzi kwi-fructose, enye yeeswekile ezilula ezikhoyo, uninzi lweziqhamo eziswiti zibonelela ngamandla emzimbeni kwangoko ngeendlela ezilula: ibhanana, ipesika, ikiwi, istrawberry kunye neapile.
5. Amantongomane. Ngenxa yobutyebi babo kwisitatshi, uninzi lwamandongomane anjengeehazelnuts, amakhiwane, ii-walnuts, kunye neerasentyisi ngumthombo obalulekileyo weecarbohydrate ezinzima.
6. Iimveliso zederi. Iziphumo zobisi, ezinje ngesonka samasi kunye neyogathi, okanye ubisi olunamafutha ngokwawo, ziqulathe igalactose eninzi, iswekile elula.
7. Sithandwa. Yenziwe iswekile ephindwe kabini (zokwahlula), Inika isixa esikhulu seecarbohydrate kunye neevithamini kunye nezakha mzimba.
8. ISodas. Ngenxa yomxholo wabo ophakamileyo kakhulu wesiraphu yeswekile okanye iswekile ngaphezulu okanye ngaphantsi esekwe kwiicarbohydrate, iziselo ezibandayo zibonelela ngesiphu ezimbalwa isixa esilula seswekile esiza kuyidinga ngemini epheleleyo.
9. Imifuno. Uninzi lweenkozo kunye neepods ziphezulu kwisitashi, ke zibonelela ngeecarbohydrate ezintsonkothileyo.
10. Iitapile kunye nezinye izilimo eziyizigaxa. Sisityebi kwifayibha kunye neicarbohydrate ezintsonkothileyo.

• Bukela: Imizekelo yeeCarbohydrate

Imizekelo yokutya eneepids

1. Ibhotolo. Njengetshizi ezivuthiweyo, ukhilimu okanye ukhilimu, ezi ziphumo zobisi zinendawo ephezulu amanqatha ivumela ukusasazeka kwayo kunye nencasa.
2. Inyama ebomvu. Zombini inyama yenkomo kunye nengulube, Oko kukuthi, inyama etyebile kumanqatha afana ne-cutlets, iisoseji kunye nebhekoni.
3. Ukutya kwaselwandle. Ngaphandle kokuba inencasa kwaye ine-iodine eninzi, ziqulathe umthwalo obalulekileyo we-lipid ochaphazela ngqo i-cholesterol yomzimba.
4. Ioyile yemifuno. Isetyenziswa njengokunxiba isaladi okanye njengenxalenye yesosi kunye nokupheka, zinee-acid ezinamafutha zihlala zibalulekile ebomini.
5. Amandongomane nembewu. Njengama-walnuts, amandongomane, i-chia, isesame, iiamangile kunye nee-chestnuts. Ngapha koko, ezi zihlala zisetyenziselwa ukuvelisa iioyile zokupheka okanye ukunonga.
6. Amaqanda. I-yolk yeqanda (inxalenye etyheli) iqulethe igalelo elibalulekileyo le-lipid.
7. Ubisi lonke. Ngelixa ingumthombo obalulekileyo weprotheni kunye neecarbohydrate, ikwangumthombo omninzi wamafutha, njengoko oku kutya kulindelwe ngokwendalo ukukhulisa abantu abasaphuhlayo.
8. Intlanzi. Batyebile kwioyile ezinamafutha eziluncedo kakhulu emzimbeni (iOmega 3) kwaye zinokudliwa njengezongezo ekudleni.
9. Soy okanye soy. Imbotyi esetyenziselwa ukufumana ioyile ye tofu, kunye nokusetyenziswa okuninzi njengendawo yokutya.
10. Iifritters. Oku kungenxa yokulungiselela kwayo, ukuntywila kwioyile zepolyunsaturated. Zombini umgubo, inyama kunye nokutya kwaselwandle.

• Bukela: Imizekelo yeLipids

Imizekelo yokutya kweprotein

1. Amaqanda. Ngaphandle kokuqulatha kwawo amanqatha, amaqanda angumthombo otyebileyo weprotheni kunye neicarbohydrate.
2. Inyama emhlophe nebomvu. Kuba iproteni isetyenziselwa ukwakha izicwili zemisipha, ukutya inyama yeyona ndlela yokufumana kwezinye izilwanyana.
3. Ubisi kunye neyogathi. Ziqulathe isalathiso esiphakamileyo kakhulu seeproteni, ii-carbohydrate kunye namafutha. Zombini ezahlukileyo kwiskim ziya kugcina isalathiso seprotein yazo.
4. Isalmon, ihake, ikhowudi, isardadi kunye netyhuna. Ezi ntlobo zeentlanzi zinesondlo ngokukodwa, zibonelela ngexabiso leeprotein zezilwanyana.
5. Amandongomane namanye amandongomane. Njengamakhiwane, iiamangile kunye neepistachios, nangona zikwanesalathiso esiphezulu se-lipid.
6. Imifuno. Njengee-ertyisi, ii-chickpeas kunye neelentile, zingumthombo obalulekileyo weprotheni, zilungele ukutya okunesondlo kwimifuno.
7. Iisoseji. Njenge-sausage yegazi okanye i-chorizo, ziqulathe iiproteni zegazi lesilwanyana ezenziwe ngalo.
8. Ingulube engenamafutha. Njengeentlobo ezithile ze-ham zokuzaliswa okukhethekileyo okanye ukulungiswa, okuthanda isalathiso seprotein ngaphezulu kwe-lipid.
9. Iitshizi ezikhulileyo. NjengoManchego, iParmesan okanye iRoquefort, nangona ikwaqulatha amanqatha aphezulu.
10. IGelatin. Zenziwe nge-cartilage egayiweyo, ziqulathe inani elikhulu leprotein ekumisweni kwe-colloidal.

• Bukela: Iiproteni Imizekelo