Ungabuphuza Yini Utshwala Ekudleni Okune-Carb Ephansi?

-Delile

• Izinhlobo eziningi zotshwala ziphezulu kuma-carbs
• Utshwala Buqukethe Amakhalori Angenalutho
• Utshwala Bungabambezela Ukushisa Amafutha
• Ukudla okweqile kungaxhunyaniswa nokuzuza kwesisindo
• Izinketho Eziphansi Kwe-Carb Ziyatholakala
• Okusemqoka

Ukudla okune-carb ephansi kusanda kuduma kakhulu njengendlela ephumelelayo yokwehlisa isisindo nokuthuthukisa impilo.

Imvamisa zibandakanya ukusika ukudla okuphezulu kwe-carb njengamabele acwengekile, izithelo, imifino enesitashi nemidumba futhi esikhundleni salokho kugxile emafutheni anempilo namaprotheni.

Kodwa-ke, abantu abaningi abaqiniseki ngokuthi utshwala bungaphuzwa ekudleni okunama-carb aphansi, futhi izincomo ngale ndaba zingaphikisana.

Lo mbhalo uphenya ukuthi ungaphuza noma ungaphuza yini ekudleni okunama-carb aphansi.

Izinhlobo eziningi zotshwala ziphezulu kuma-carbs

Izinhlobo eziningi zotshwala ziphezulu kuma-carbohydrate - ezinye zipakisha kuma-carbs amaningi ngokuhlinzekwa kuneziphuzo ezibandayo, amaswidi kanye nama-dessert.

Isibonelo, ubhiya ngokuvamile unokuqukethwe okuphezulu kwe-carb, njengoba isitashi singesinye sezithako zawo eziyinhloko.

Ngokuvamile iqukethe ama-3-12 amagremu ama-carbs nge-12-ounce (355-ml) ekhonzwayo, kuya ngezici ezahlukahlukene, njengokuthi kungukukhanya okukhanyayo noma okujwayelekile ().

Iziphuzo ezixutshiwe nazo ziphakeme kakhulu kuma-carbs ngenxa yezithako ezifana noshukela, ujusi namanye ama-carb mixers aphezulu afakwa ukuthuthukisa ukunambitheka.

Ukuqhathanisa, nazi ukuthi mangaki ama-carbs ezinye iziphuzo ezidakayo ezidumile eziqukethe ():

Ubhiya neziphuzo ezixutshiwe kuphezulu kakhulu kuma-carbs, kanti iziphuzo ezithile zifaka ama-gramu angama-34 ama-carbs ngokusebenza ngakunye.

Utshwala Buqukethe Amakhalori Angenalutho

Utshwala bunothe ngamakhalori angenalutho, okusho ukuthi uqukethe amakhalori amaningi angenawo amavithamini, amaminerali nezinye izakhi zomzimba ezidingekayo ezidingwa ngumzimba wakho.

Lokhu akukwazi nje kuphela ukufaka isandla ekushodeni kokudla okunempilo kepha kungaholela nasekuzuzeni isisindo ngokuhamba kwesikhathi.

Utshwala bungumsoco wesibili onesisindo esiningi kakhulu sekhalori ngemuva kwamafutha - ukupakisha amakhalori ayi-7 ngegremu ngalinye ().

Ukungeza ngisho nokuhlinzeka ngotshwala okukodwa ekudleni kwakho nsuku zonke kungangeza amakhulu ama-calories amaningi ngenkathi unikela eduze kweprotheni, i-fiber noma ama-micronutrients.

Uma ungalungisi indlela odla ngayo ukuze iphendule ngala makhalori angeziwe, kungahle kuholele ekutholeni isisindo, kungakhathalekile ukuthi udla i-carb.

Utshwala buqukethe inani eliphezulu lama-calories kodwa buncane kwizakhamzimba ezibalulekile njengamaprotheni, i-fiber, amavithamini kanye namaminerali.

Utshwala Bungabambezela Ukushisa Amafutha

Ucwaningo lukhombisa ukuthi ukuphuza ngokweqile kungavimba ukushiswa kwamafutha futhi kuvimbele ukwehla kwesisindo.

Lokho kungenxa yokuthi uma uphuza utshwala, umzimba wakho ubugaya ngaphambi kwezinye izakhamzimba ukuze ubusebenzise njengophethiloli ().

Lokhu kunganciphisa ukushisa kwamafutha futhi kubangele ukuthi amanye ama-carbs, amaprotheni kanye namafutha ekudleni kwakho kugcinwe njengezicubu ezinamafutha, okuholele emafutheni omzimba amaningi ().

Ukuphuza kakhulu utshwala nakho kunganciphisa ukuwohloka kwamafutha futhi kukhuphule ukuhlanganiswa kwamafutha amaningi, okuholele ekuqongeleleni i-triglycerides esibindini sakho. Ngokuhamba kwesikhathi, lokhu kudala isimo esibizwa ngokuthi yisifo esinamafutha esibindi ().

Lokhu akugcini ngokuba nemiphumela emibi okhalweni lwakho kepha nemiphumela emibi uma kukhulunywa ngempilo yakho.

Utshwala bubekwa phambili kunezinye izakhi zomzimba emzimbeni. Kunganciphisa ukushisa kwamafutha futhi kwandise ukugcinwa kwamafutha.

Ukudla okweqile kungaxhunyaniswa nokuzuza kwesisindo

Ucwaningo oluningi lukhombisile ukuthi ukuphuza ngokulinganisela kungaxhunyaniswa nengozi encishisiwe yokuthola isisindo (,).

Ngakolunye uhlangothi, utshwala obuningi ngokweqile buye bahlanganiswa nokuzuza kwesisindo ezifundweni zokubuka.

Ucwaningo olulodwa kwabesifazane abangama-49,324 luthole ukuthi abantu abaphuza kakhulu abaphuza okungenani iziphuzo ezimbili ngosuku bakhuphule amathuba okuthola isisindo uma kuqhathaniswa nabangaphuzi (8).

Olunye ucwaningo emadodeni acishe abe yi-15,000 lukhombisile ukuthi ukwanda kophuzo oludakayo kuhlotshaniswa nengozi ephezulu yokuthola isisindo esikhathini seminyaka engama-24 ().

Ngakho-ke, noma ngabe udla i-carb ephansi noma cha, kungcono ukuphuza utshwala ngokulinganisela, okuchazwa njengesiphuzo esisodwa ngosuku kwabesifazane neziphuzo ezimbili ngosuku kwabesilisa ().

Ukuphuza utshwala ngokulinganisela kungaxhunyaniswa nengozi ephansi yokuthola isisindo. Kodwa-ke, ukudla ngokweqile kuhlotshaniswe nengozi ephakeme yokuthola isisindo ezifundweni zokubuka.

Izinketho Eziphansi Kwe-Carb Ziyatholakala

Izinhlobo ezithile zotshwala zingangena ekudleni okune-carb ephansi uma ziphuzwa ngokulinganisela.

Isibonelo, iwayini nobhiya olula womabili womabili aphansi kuma-carbs, anama-gramu angu-3-4 nje ngokusebenza ngakunye.

Okwamanje, izinhlobo zotshwala ezimsulwa njenge-rum, i-whisky, i-gin ne-vodka konke akunayo i-carb ngokuphelele.

Ukwengeza ukunambitheka okuncane kulezi ziphuzo ngenkathi ugcina i-carb isheke, mane nje weqe iziphuzo ezinoshukela bese uxuba utshwala ngezinketho eziphansi ze-carb njenge-soda yokudla noma amanzi we-tonic angenashukela esikhundleni salokho.

Nazi izinhlobo ezimbalwa zotshwala eziphansi kuma-carbs futhi ezingangena ekudleni kwakho okune-carb ephansi uma kudliwe ngokulinganisela ():

Ubhiya olula newayini liphansi kuma-carbs ngenkathi izinhlobo zotshwala ezimsulwa njenge-rum, i-whisky, i-gin ne-vodka zingenayo i-carb.

Okusemqoka

Izinhlobo ezithile zotshwala yi-carb ephansi noma i-carb futhi ingangena ekudleni okune-carb ephansi.

Lokhu kufaka phakathi ubhiya olula, iwayini nezinhlobo zotshwala ezimsulwa njenge-whisky, gin ne-vodka.

Kodwa-ke, kungcono ukunamathela kuziphuzo ezingeqi kwezingu-1-2 ngosuku, ngoba ukudla ngokweqile kunganciphisa ukushiswa kwamafutha futhi kubangele ukwanda kwesisindo.