Ama-carbohydrate

Amakhabhohayidrethi angenye yezakhi eziyinhloko ekudleni kwethu. Zisiza ukuhlinzeka amandla emzimbeni wethu. Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate ezitholakala ekudleni: ushukela, isitashi kanye nefayibha.

Abantu abanesifo sikashukela kaningi badinga ukubala inani lama-carbohydrate abawadlayo ukuqinisekisa ukutholakala okungaguquki usuku lonke.

Umzimba wakho udinga zonke izinhlobo ezintathu zama-carbohydrate ukuze usebenze kahle.

Ushukela kanye nesitashi esiningi kwehlukaniswa ngumzimba kube ushukela (ushukela wegazi) ukuze usetshenziswe njengamandla.

I-fibre yingxenye yokudla okungaphuliwe ngumzimba. Kunezinhlobo ezimbili ze-fiber. I-fiber engenayo i-insoluble ingeza inqwaba ezitokisini zakho ukuze uhlale ujwayelekile. I-fiber encibilikayo isiza ukwehlisa amazinga e-cholesterol futhi ingasiza ekuthuthukiseni ukulawula kweglucose egazini. Zombili lezi zinhlobo ze-fiber zingakusiza ukuthi uzizwe ugcwele futhi uhlale enesisindo esinempilo.

Izinhlobo eziningi zokudla ziqukethe uhlobo olulodwa noma ngaphezulu lwe-carbohydrate.

ABASUKA

Amashukela avela ngokwemvelo kulokhu kudla okunothile ngomsoco:

• Izithelo
• Imikhiqizo yobisi nobisi

Okunye ukudla kufake ushukela. Ukudla okuningi okuhlanganisiwe nokuhlanjululwe kuqukethe ushukela ongeziwe. Lokhu kufaka phakathi:

• Uswidi
• Amakhukhi, amakhekhe namakhekhe
• Iziphuzo ezijwayelekile (ezingadli) ezine-carbonated, njenge-soda
• Ama-syrups asindayo, njengalawo afakwe kwizithelo ezisemathinini

Izinhlamvu ezihlanjululwe ngoshukela owengeziwe zinikeza ama-calories, kepha azinawo amavithamini, amaminerali kanye nefayibha. Ngoba zintula izakhamzimba, lokhu kudla kunikela ngama "calories angenalutho" futhi kungaholela ekutholeni isisindo. Zama ukunciphisa ukudla okudlayo ngoshukela ongeziwe.

UKUQALA

Lokhu kudla okunothile ngomsoco kuphakeme ngesitashi. Eziningi futhi ziphezulu ku-fiber:

• Ubhontshisi okheniwe nokomisiwe, njengobhontshisi wezinso, ubhontshisi omnyama, ubhontshisi we-pinto, uphizi onamehlo amnyama, uphizi ohlukanisiwe nobhontshisi we-garbanzo
• Imifino enesitashi, njengamazambane, ummbila, uphizi oluhlaza nama-parsnips
• Izinhlamvu eziphelele, ezifana nelayisi elinsundu, i-oats, ibhali ne-quinoa

Izinhlamvu ezihlanjululwe, njengalezo ezitholakala kumakhekhe, isinkwa esimhlophe, ama-crackers, nelayisi elimhlophe nazo ziqukethe isitashi. Kodwa-ke, awanamavithamini B nezinye izakhi zomzimba ezibalulekile ngaphandle kokuthi zibhalwe ukuthi "zicebile." Ukudla okwenziwe ngofulawa ocwengileko noma "omhlophe" nakho kuqukethe ifayibha namaprotheni amancane kunemikhiqizo yezinhlamvu ezigcwele futhi akusizi ukuthi uzizwe wanelisekile.

Intambo

Ukudla okuphezulu kakhulu kufaka phakathi:

• Izinhlamvu eziphelele, ezifana nerayisi eliphelele nelayisi elinsundu kanye nezinkwa zokudla okusanhlamvu, okusanhlamvu kanye nama-crackers
• Ubhontshisi nemidumba, njengobhontshisi omnyama, ubhontshisi wezinso nobhontshisi we-garbanzo
• Imifino, efana ne-broccoli, amahlumela aseBrussels, ummbila, amazambane ngesikhumba
• Izithelo, ezinjengamajikijolo, amapheya, ama-apula, namakhiwane
• Amantongomane nembewu

Ukudla okuningi okusetshenzisiwe nokwenziwe, okucebile noma cha, kunefayibha encane.

Ukudla ama-carbohydrate amaningi ngendlela yokudla okusetshenzisiwe, okunesitashi, noma okunoshukela kungakhuphula amakhalori akho aphelele, okungaholela ekutholeni isisindo. Kungakuholela nokuthi ungawasebenzisi amafutha anele namaprotheni.

Ukuvimbela ngokweqile ama-carbohydrate kungadala i-ketosis. Yilapho-ke lapho umzimba usebenzisa amanoni ukuthola amandla ngoba awekho ama-carbohydrate anele asuka ekudleni ukuze umzimba uwasebenzisele amandla.

Kungcono ukuthola iningi lama-carbohydrate akho okusanhlamvu okuphelele, ubisi, izithelo nemifino esikhundleni sezinhlamvu ezihlanjululwe. Ngaphezu kwama-calories, ukudla okuphelele kunikela ngamavithamini, amaminerali kanye nefayibha.

Ngokwenza ukukhetha kokudla okuhlakaniphile, ungathola uhla oluphelele lwama-carbohydrate enempilo nezakhi eziningi zomsoco:

• Khetha ukudla okuhlukahlukene okubandakanya okusanhlamvu okuphelele, izithelo nemifino, ubhontshisi kanye nemidumba, nemikhiqizo yobisi enamafutha amancane noma engekho.
• Funda amalebula kokudla okusemathinini, okuhlanganisiwe, nokubandayo ukugwema ushukela ongeziwe, usawoti, namafutha.
• Yenza okungenani uhhafu wezinsizakalo zakho zokusanhlamvu ngosuku ngokusanhlamvu okuphelele.
• Khetha izithelo eziphelele namajusi wezithelo ayi-100% angenashukela owengeziwe. Yenza okungenani uhhafu wezithelo zakho zansuku zonke zezithelo ngezithelo ezigcwele.
• Nciphisa uswidi, iziphuzo ezinoshukela, notshwala. Nciphisa ushukela ongeziwe ube ngaphansi kwamaphesenti ayishumi wamakhalori akho ngosuku.

Nakhu okubhekwa njengokudla oku-1 kokudla okune-carbohydrate ngokwe-USDA (www.choosemyplate.gov/):

• Imifino enesitashi: 1 inkomishi (230 amagremu) amazambane abilayo noma ubhatata, indlebe eyodwa encane yommbila.
• Izithelo: 1 isithelo esiphakathi nendawo (njenge-apula noma i-orenji), ½ inkomishi yezithelo ezomisiwe (ama-gramu angama-95) inkomishi eyi-1 ijusi yezithelo engu-100% (ama-mililitha angu-240), amajikijolo ayi-1 enkomishi (noma cishe ama-strawberry amakhulu ayi-8).
• Izinkwa namabele, okusanhlamvu nobhontshisi: ucezu olu-1 lwesinkwa samabele; 1/2 indebe (100 amagremu) welayisi eliphekiwe elinsundu, ipasta, noma okusanhlamvu; I-1/4 inkomishi uphizi ophekiwe, udali, noma ubhontshisi (amagremu ama-50), izinkomishi ezi-3 ezivele popcorn (30 gram)
• Ubisi: 1 inkomishi (240 milliliters) yobisi olunamafutha amancane noma olunamafutha amancane noma ama-ounces ayi-8 (225 amagremu) iyogathi ethambile.

Ipuleti lomhlahlandlela wokudla lincoma ukuthi ugcwalise uhhafu wepuleti lakho ngezithelo nemifino, nengxenye eyodwa kwezintathu zepuleti lakho okusanhlamvu, okungenani isigamu salo okusanhlamvu okuphelele.

Nayi imenyu eyisampula engama-khalori angu-2,000 enokukhetha okunempilo kwe-carbohydrate:

UKUDLA OKUSHA

• 1 inkomishi (60 amagremu) okusanhlamvu okusanhlamvu okufafazwe, kufakwe 1 tbsp (10 g) omisiwe nenkomishi eyodwa (240 milliliters)
• 1 ubhanana omncane
• 1 iqanda elibilisiwe

UKUDLA

Isangweji le-turkey elibhemayo, elenziwe ngama-ounces ama-2 (55 amagremu) isinkwa sikaphethilori sikakolweni ophelele, 1/4 inkomishi (12 amagremu) ulethisi waseRoma, izingcezu ezi-2 utamatisi, ama-ounces ama-3 (ama-gramu ayi-85) lisikiwe ibele le-turkey elibhemayo.

• 1 ithisipuni (i-tsp) noma ama-milliliters ama-5 (mL) uhlobo lwesaladi lokugqoka isaladi
• 1 tsp (2 g) lwesinaphi esiphuzi
• 1 eliphakathi nendawo
• 1 inkomishi (240 milliliters) ujusi wetamatisi

UKUDLA

• Ama-ounces ama-5 (ama-gramu ayi-140) i-steak ephezulu eyosiwe
• Indebe ye-3/4 (190 amagremu) amazambane abilayo
• 2 tsp (10 g) imajarini ethambile
• 1 inkomishi (30 gram) isaladi yesipinashi
• 2 ounce (55 amagremu) umqulu wesidlo sakusihlwa wonke
• 1 tsp (5 g) imajarini ethambile
• 1 inkomishi (240 milliliters) ubisi olungenamafutha
• 1 inkomishi (240 milliliters) ama-apulauce angenashukela

ISINYATHELO

• 1 inkomishi (225 amagremu) iyogathi engenamafutha aphansi nama-strawberry ngaphezulu
  

Isitashi; Ushukela olula; Ushukela; Amakhabhohayidrethi ayinkimbinkimbi; Ukudla - ama-carbohydrate; Ama-carbohydrate alula

• Amakhabhohayidrethi ayinkimbinkimbi
• Ama-carbohydrate alula
• Ukudla okunesitashi

I-Baynes JW. Ama-carbohydrate nama-lipids. Ku: Baynes JW, Dominiczak MH, ama-eds. I-Medical Biochemistry. Umhlaka 5. IPhiladelphia, PA: Elsevier; 2019: isahluko 3.

I-Bhutia YD, i-Ganapathy V. Ukugaya nokufakwa kwe-carbohydrate, amaprotheni, namafutha. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds. ISleisenger & Fordtran's Gastrointestinal and Liver Disease. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 102.

Maqbool A, Parks EP, Shaikhkhalil A, Panganiban J, Mitchell JA, Stallings VA. Izidingo zokudla okunempilo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, eds. Incwadi kaNelson Yezingane. Umhlaka 21. IPhiladelphia, PA: Elsevier; 2020: isahluko 55.

UMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US kanye noMnyango Wezolimo wase-US. Imihlahlandlela Yezokudla ka-2015-2020 yabantu baseMelika. Umhlaka 8. health.gov/our-work/food-nutrition/2015-2020-izinkombandlela zokudla / izinkombandlela/. Kubuyekezwe uDisemba 2015. Kufinyelelwe ngo-Ephreli 7, 2020.