Mashandiro eMakabhohaidhiretsi Mumuviri
Makabhohaidhiretsi zvinhu zvakasikwa zvakakosha muhupenyu hwevanhu. Mukudya, makabhohaidhiretsi anowanikwa muboka remacronutrients, pamwe chete nemapuroteni nemafuta, nekuti anodiwa muhuwandu hwakawanda kuti atsigire mabasa emuviri. Makabhohaidhiretsi anowanzo shandiswa kureva "simba," asi basa rawo rakakura kupfuura mafuta chete. Mumuviri, makabhohaidhiretsi anobatanidzwa mukuita kwemetabolism, kuchengetedza simba rakaringana, kutsigira mashandiro ekugaya, kubatsira uropi netsinga, uye kuita basa rekudzora mapuroteni nemafuta. Chinyorwa chino chichakurukura mashandiro emacarbohydrate mumuviri zvizere.
1. Simba Guru reMuviri
Basa rinozivikanwa zvikuru remakabhohaidhiretsi ndiro rinopa simba guru. Patinodya chikafu chine makabhohaidhiretsi, akadai semupunga, chingwa, mbatatisi, chibage, mufarinya, nemichero, makabhohaidhiretsi aya anogurwa kuita glucose. Glucose ishuga iri nyore inogona kushandiswa zvakananga nemasero emuviri kugadzira simba.
Simba rinobva muglucose rinogadzirwa kuburikidza nemaitiro ekugadzirisa muviri akadai se glycolysis, Krebs cycle, uye electron transport chain, zvichizopedzisira zvagadzira ATP (adenosine triphosphate). ATP ndiyo "simba remagetsi" remasero. Simba iri rinoshandiswa kufambisa mabasa akasiyana-siyana emuviri, kubva pakufema nekupomba ropa kusvika kumhasuru dzinofamba uye kunyange kufunga.
Zvichienzaniswa nemafuta, makabhohaidhiretsi anoshandurwa kuita simba nekukurumidza. Saka, makabhohaidhiretsi akakosha, kunyanya kana muviri uchiita maekisesaizi, maekisesaizi, kana basa rinoda simba.
2. Inochengetedza mashandiro europi netsinga
Uropi inhengo inovimba zvakanyanya neglucose. Mumamiriro ezvinhu akajairwa, uropi hunoshandisa glucose senzvimbo huru yesimba nekuti inogona kushandiswa zviri nyore kutsigira mashandiro etsinga uye kutapurirana kwemafungu etsinga. Kushaikwa kwecarbohydrates muropa kunogona kukonzera kudzikira kwemazinga eshuga muropa (hypoglycemia), izvo zvinogona kukonzera zviratidzo zvakaita sedzungu, kushaya simba, kuoma kutarisisa, kushatirwa, uye kutopera simba.
Uyezve, sisitimu yetsinga inodawo simba rakagadzikana kuti ishande zvakanaka. Kudya mhando dzakakwana uye dzakakodzera dzemakabhohaidhiretsi (dzakadai semakabhohaidhiretsi akaomarara) kunobatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana, zvichiita kuti simba riende kuuropi nguva dzose.
3. Simba Rinochengetedzwa muchimiro cheGlycogen
Kana muviri ukagamuchira makabhohaidhiretsi akawanda kupfuura simba raunoda pari zvino, glucose haishandiswi nguva dzose ipapo ipapo. Rimwe glucose rinochengetwa seglycogen, rudzi rwemakabhohaidhiretsi rwakachengetwa muchiropa netsandanyama.
Glycogen iri muchiropa inobatsira kuchengetedza huwandu hweshuga muropa hwakajairika, kunyanya kana tisina kudya kwemaawa akati wandei, senge patinorara. Panguva iyi, glycogen iri mutsandanyama inoshandiswa senzvimbo yesimba kana tsandanyama dziri kushanda, senge panguva yekurovedza muviri kana kuita basa rakaoma. Izvi zvakakosha pakuchengetedza simba uye kudzivirira kuneta.
4. Inochengetedza Kushandiswa kweMapuroteni (Kuchengetedza Mapuroteni)
Makabhohaidhiretsi anoshandawo se "kuchengetedza" mapuroteni. Mapuroteni akakosha pakuvaka nekugadzirisa tishu dzemuviri, kugadzira maenzyme, mahormone, nezvimwe zvinhu zvakakosha. Zvisinei, kana muviri usina makabhohaidhiretsi akawandisa, mapuroteni anogona kuputswa kuti agadzire simba.
Maitiro aya haana kunaka, sezvo kushandisa mapuroteni senzvimbo yesimba kunogona kuderedza kuwanikwa kweprotein pabasa rayo guru. Nekudya makabhohaidhiretsi zvakakwana, muviri haufanire kupisa mapuroteni kuti uwane simba, zvichiita kuti utarise pakukura, kugadzirisa masero, uye kuchengetedza hutano hwematishu.
5. Inobatsira Kugaya Mafuta Uye Kudzivirira Ketosis
Makabhohaidhiretsi ane basawo mukubatsira metabolism yemafuta. Mupfungwa ye metabolism, pane izwi rinozivikanwa se "mafuta anotsva mumoto wemakabhohaidhiretsi," zvichireva kuti maitiro ekupisa mafuta anoda kuti makabhohaidhiretsi ashande zvakanaka.
Kana kudya makabhohaidhiretsi kwakaderera, muviri unowedzera kupisa mafuta seimwe nzira yekupa simba. Mune mamwe mamiriro ezvinhu, kupisa mafuta zvakanyanya kunogona kugadzira maketones. Kana maketones akaungana muropa, ketosis inogona kuitika, inoratidzwa nekunhuwa kwemweya, kuda kurutsa, kushaya simba, uye kusagadzikana kweacid-base balance yemuviri (muzviitiko zvakakomba, ketoacidosis, kunyanya mune mamwe marudzi echirwere cheshuga). Kudya makabhohaidhiretsi kwakaringana kunobatsira kudzivirira kuumbwa kweketone yakawandisa.
6. Inotsigira Hutano hweKugaya Mudumbu kuburikidza neFiber
Haasi makabhohaidhiretsi ese anogayiwa kuita glucose. Faibha yekudya imhando yemakabhohaidhiretsi akaomarara asingagayiwe nema enzymes ekugaya emunhu. Kunyange zvakadaro, faibha ine mabhenefiti akakosha pahutano hwekugaya.
Fiber inobatsira kufambisa matumbu, kudzivirira kuvimbiwa, uye inotsigira microbiota ine hutano mudumbu. Fiber inogonawo kukubatsira kuti unzwe wakaguta kwenguva yakareba, zvichibatsira kudzora chishuwo chekudya uye kuchengetedza huremu. Uyezve, fibre inonyungudika inogona kubatsira kudzora cholesterol uye kunonoka kunwa shuga, nokudaro ichibatsira kuchengetedza huwandu hweshuga muropa hwakagadzikana.
Manyuko akanaka efaibha anosanganisira miriwo, michero, zviyo zvese, nzungu uye mimwe midzi yevhu.
7. Inobatsira kudzora huwandu hweshuga muropa
Makabhohaidhiretsi akabatana zvakanyanya nekudzora shuga muropa. Zvisinei, izvi hazvirevi kuti anogara "akaipa" kune shuga muropa; chinonyanya kukosha rudzi nehuwandu. Makabhohaidhiretsi akareruka akadai seshuga yepatafura, zvinwiwa zvinotapira, kana makeke anowanzo nyudzwa nekukurumidza, zvichikonzera kukwira kweshuga muropa nekukurumidza. Kusiyana neizvi, makabhohaidhiretsi akaomarara akadai semupunga webrown, oatmeal, chingwa chegorosi rose, nebhinzi zvinogayiwa zvishoma nezvishoma, zvichikonzera kukwira kweshuga muropa zvishoma nezvishoma.
Nekusarudza makabhohaidhiretsi emhando yepamusoro uye kuadya muzvikamu zvakakodzera, muviri unogona kuchengetedza huwandu hweshuga muropa hwakagadzikana. Izvi zvakakosha kudzivirira kukwira kweinsulin kakawanda uye kubatsira kuderedza njodzi yekusagona insulin uye chirwere cheshuga cherudzi rwechipiri.
8. Inotsigira Kurovedza Muviri Uye Kupora
Kune vanhu vanoita maekisesaizi nguva dzose kana kuti vanorovedza muviri nguva dzose, makabhohaidhiretsi anoita basa rakakosha mukuita zvakanaka uye kupora. Makabhohaidhiretsi anopa simba nekukurumidza pakuita mabasa akaomarara, akadai sekumhanya, kuchovha bhasikoro, kana kurovedza muviri. Mushure mekurovedza muviri, makabhohaidhiretsi anobatsira kudzorera glycogen yakachengetwa panguva yekurovedza muviri, zvichibvumira muviri kuti upore nekukurumidza uye ugadzirire kutangazve mabasa.
Panyaya yekurovedza muviri, musanganiswa wemacarbohydrate nemapuroteni mushure mekurovedza muviri unowanzo kurudzirwa kutsigira kupora kwetsandanyama uye kudzoka kwesimba.
Mhedziso
Makabhohaidhiretsi zvinhu zvakakosha zvinoita mabasa akawanda akakosha mumuviri. Kunze kwekunge chiri chinhu chikuru chinopa simba, makabhohaidhiretsi anotsigira mashandiro ehuropi netsinga, anopa simba rakachengetwa muchimiro cheglycogen, anochengetedza mapuroteni, anobatsira metabolism yemafuta, uye anotsigira hutano hwekugaya kuburikidza nefiber. Makabhohaidhiretsi anoitawo basa rekudzora huwandu hweshuga muropa uye anotsigira kushanda zvakanaka uye kupora mushure mekuita maekisesaizi.
Nekuda kwebasa rawo rakakura, makabhohaidhiretsi haafanirwe kudziviswa zvachose, asi kudyiwa nekuchenjera. Kusarudza manyuko emakabhohaidhiretsi akaomarara, ane faibha yakawanda uye kuderedza makabhohaidhiretsi ari nyore idanho rakakosha mukuchengetedza hutano hwese. Nekudya kwakaringana, makabhohaidhiretsi anogona kupa "simba" rine hutano uye kutsigira mashandiro emuviri kwenguva refu.
