Umlobi:
Peter Berry
Usuku Lokudalwa:
16 Ujulayi 2021
Ukuvuselela Usuku:
13 Mhlawumbe 2024
-Delile
Kuyaziwa ukuthi izithako ezakha ukudla kwethu zinikeza, ngendlela yazo, izici ezahlukahlukene zamakhemikhali ezidingekayo ukuze umzimba wethu usebenze kahle, ukuze umsoco ofanele ube nezinhlobo ezahlukahlukene zamaqembu ezakhamzimba: ama-carbohydrate, lipids namaprotheni.
- Ama-carbohydrate zingushukelaama-carbohydrate), okuyindlela eyinhloko yezinsizakusebenza zamandla omzimba womuntu, futhi idliwe ikakhulukazi ngendlela yemicu, isitashi noma ushukela ngqo. Ngokwenza umzimba ngokushesha okukhulu nangokuqondile kunezinye izakhi zomzimba, ama-carbohydrate angena ngamandla ngokushesha ohlelweni, kepha uma esetshenziswa ngokweqile aholela ekugcineni kwawo ngendlela yamafutha. Zingaba lula (i-monosaccharides, ye-metabolism esheshayo neyesikhashana) noma eyinkimbinkimbi (i-polysaccharides, ye-metabolism ehamba kancane).
- Ama-lipids noma amafutha anama-molecule ahlukahlukene, anzima kakhulu futhi anzima ukubola kunama-carbohydrate, angafinyeli emanzini futhi asetshenziswa kakhulu emzimbeni womuntu, hhayi kuphela njengendlela yokugcina amandla (i-triglycerides), kepha futhi njengamabhulokhi ezakhiwo (i-phospholipids) nezinto zokulawula ( ama-hormone ama-steroid). Kunezinhlobo ezintathu zama-lipids: ezigcwele (izibopho ezilodwa), i-monounsaturated (i-carbon eyodwa bond double), ne-polyunsaturated (ama-carbon carbon bond amaningi).
- Amaprotheni noma ama-protids yiwona ama-biomolecule okuyisisekelo nokuguquguqukayo okuningi okukhona, okwenziwe ngamaketanga aqondile ama-amino acid. Ziyadingeka emisebenzini eminingi yokwakha, yokulawula noma yokuvikela yomzimba, futhi zinikeza umthwalo ongapheli we izakhamzimba ezibalulekile namandla esikhathi eside emzimbeni, yize kuyizinto zokwenziwa kancane.
Izibonelo zokudla kwe-carbohydrate
- Izinhlamvu. Iningi lokusanhlamvu licebile ngefayibha nesitashi, yomibili imithombo ebalulekile yama-carbohydrate. Izinhlamvu zokusanhlamvu eziphelele ziqukethe ama-carbohydrate ayinkimbinkimbi, okusanhlamvu okusetshenzisiwe kuqukethe ama-carbohydrate alula.
- Izinkwa. Izinkwa zingenye yemithombo eyinhloko yama-carbohydrate ekudleni komuntu, efakwe kumathuba ayo ahlukahlukene nokuhlanganiswa. Lokhu kufaka phakathi izinkwa ze-bran, ukolweni, ummbila, njll.
- IPasta. Inomsuka ofanayo wesinkwa, ukolweni kanye nommbila we-semolina pasta, ngisho nalawo asuselwa eqandeni, angumthombo wezibalo ezinkulu ze-carbohydrate.
- Izithelo. Iningi le-fructose, omunye kashukela olula oyinhloko okhona, iningi lezithelo ezimnandi linikeza amandla ngokushesha emzimbeni ngezindlela zawo ezilula: ubhanana, ipentshisi, i-kiwi, isitrobheli ne-apula.
- Amantongomane. Njengoba kunikezwe ukunotha kwabo kusitashi, amantongomane amaningi anjengama-hazelnut, amakhiwane, ama-walnuts, kanye namagilebhisi omisiwe angumthombo obalulekile wama-carbohydrate ayinkimbinkimbi.
- Imikhiqizo yobisi. Okuphuma kubisi, njengoshizi neyogathi, noma ubisi olunamathiselwe uqobo, kuqukethe i-galactose eningi, ushukela olulula.
- S'thandwa. Kwakhiwe ushukela ophindwe kabili (ama-disaccharides), inikeza inani eliphezulu lama-carbohydrate kanye namavithamini nezakhi zomzimba.
- ISodas. Njengoba kunikezwe okuqukethwe kwabo okuphezulu kakhulu kwama-syrups kashukela noma ama-sweeteners ngokuncanyana kuncike kuma-carbohydrate, iziphuzo ezibandayo zinikeza ngama-sips ambalwa inani loshukela abalula ebesizolidinga ngosuku olugcwele.
- Imifino. Izinhlamvu eziningi nama-pods aphezulu ngesitashi, ngakho-ke anikeza ama-carbohydrate ayinkimbinkimbi.
- Amazambane nezinye izilimo eziyizigaxa. Ucebile nge-fiber nama-carbohydrate ayinkimbinkimbi.
- Buka: Izibonelo zama-carbohydrate
Izibonelo zokudla ezine-lipids
- Ibhotela. Njengoshizi ovuthiwe, ukhilimu noma ukhilimu, lezi zitholakala zobisi zinezinga eliphezulu okuqukethwe okunamafutha ivumela ukusabalala kwayo nokunambitheka kwayo.
- inyama ebomvu. Kokubili inyama yenkomo nengulube, okungukuthi, inyama enamafutha amaningi njengama-cutlets, amasoseji kanye nebhekeni.
- Ukudla kwasolwandle. Yize inamanzi futhi ine-iodine eningi, iqukethe umthwalo obalulekile we-lipid othinta ngqo i-cholesterol yomzimba.
- Amafutha emifino. Isetshenziswa njengokugqoka isaladi noma njengengxenye yososo nokupheka, aqukethe okunamafutha acid ngokuvamile abalulekile empilweni.
- Amantongomane nembewu. Njengama-walnuts, amakinati, i-chia, i-sesame, ama-alimondi nama-chestnut. Eqinisweni, lawa asetshenziswa kakhulu ekukhiqizeni uwoyela wokupheka noma wokuthosa.
- Amaqanda. Isikhupha seqanda (ingxenye ephuzi) iqukethe umnikelo obalulekile we-lipid.
- Ubisi lonke. Yize iwumthombo obalulekile wamaprotheni nama-carbohydrate, futhi iwumthombo omningi wamafutha, njengoba lokhu kudla ngokwemvelo kuhloselwe ukondla abantu abasathuthuka.
- Inhlanzi. Bacebile ngoyela abanamafutha abazuzisa ngokweqile umzimba (i-Omega 3) futhi bangadliwa njengesengezo sokudla.
- I-Soy noma i-soy. Imbumba esetshenziselwe ukuthola uwoyela we-tofu, kanye nezicelo eziningi njengokudla esikhundleni.
- Ama-fritters. Lokhu kungenxa yokulungiselelwa kwayo, okucwiliswe kumafutha e-polyunsaturated. Kokubili ufulawa, inyama kanye nokudla kwasolwandle.
- Buka: Izibonelo ze-Lipids
Izibonelo zokudla kwamaprotheni
- Amaqanda. Yize enamafutha amaningi, amaqanda angumthombo ocebile wamaprotheni nama-carbohydrate.
- Inyama emhlophe nebomvu. Njengoba amaprotheni asetshenziselwa ukwakha izicubu zemisipha, ukudla inyama kuyindlela yokuwathola kwezinye izilwane.
- Ubisi neyogathi. Ziqukethe inkomba ephezulu kakhulu yamaprotheni, ama-carbohydrate namafutha. Kokubili ngokuhlukahluka kwabo okubukhali kuzogcina inkomba yabo yamaprotheni.
- I-Salmon, i-hake, i-cod, ama-sardine ne-tuna. Lezi zinhlobo zezinhlanzi zinomsoco ikakhulukazi, zihlinzeka ngamanani amaningi amaprotheni ezilwane.
- Amantongomane namanye amantongomane. Njengamakhiwane, ama-alimondi nama-pistachio, yize nawo enenkomba ephezulu ye-lipid.
- Imifino. Njengophizi, amantshontsho kanye nodali, angumthombo obalulekile wamaprotheni, alungele ukudla okunomsoco kwemifino.
- Amasoseji. Njengamasoseji egazi noma i-chorizo, aqukethe amaprotheni egazi lesilwane abenziwe ngalo.
- Ingulube engenamafutha. Njengezinhlobo ezithile ze-ham yokuzalanisa okukhethekile noma ukulungiselela, okuthanda inkomba yamaprotheni ngaphezulu kwe-lipid.
- Ushizi ovuthiwe. NjengoManchego, iParmesan noma iRoquefort, yize iqukethe nokuqukethwe okunamafutha amaningi.
- IGelatin. Yenziwe ngoqwanga ogayiwe, aqukethe inani elikhulu lamaprotheni ekumisweni kwe-colloidal.
- Buka: Amaprotheni Izibonelo
