Ukudla okune-carbohydrate
-Delile
- Uhlu lokudla okune-carbohydrate
- Yini ama-carbohydrate
- Ukudla okunothe ngama-carbohydrate ayinkimbinkimbi
- Ukudla okunothe ngama-carbohydrate alula
- Yini ama-carbohydrate amahle
- Ungayisebenzisa kanjani i-carbohydrate ukuthola isisindo semisipha
Ukudla okunothile kuma-carbohydrate, njengesinkwa, okusanhlamvu, ilayisi nayo yonke ipasta, kuyindlela ebalulekile yamandla omzimba, njengoba i-glucose ikhiqizwa ngesikhathi sokugaya, okuwumthombo oyinhloko wamaseli omzimba.
Lapho ukudla kudliwe kakhulu, umzimba usebenzisa ingxenye ukukhiqiza amandla futhi okungasetshenziswanga kugcinwa njengamafutha ezicutshini ze-adipose, kukhetha ukuzuza kwesisindo. Ngakho-ke, ukusetshenziswa kwayo kumele kulawulwe, kunconywe ukuthi kudliwe amagremu angama-200 kuye kwangama-300 ngosuku ekudleni okujwayelekile, kepha le mali ingahluka ngokuya ngesisindo, ubudala, ubulili kanye nomsebenzi owenziwa ngumuntu.
Endabeni yabantu abafisa ukunciphisa umzimba, kubalulekile ukulawula uhlobo lwe-carbohydrate edliwayo, kanye nezingxenye, futhi kufanele bakhethe ukudla okuqukethe ama-carbohydrate amancane kanye ne-fiber eningi ekubunjweni kwabo. Nakhu ukuthi ungadla kanjani ukudla okuphansi kwe-carb.
Uhlu lokudla okune-carbohydrate
Ithebula elilandelayo linohlu lokudla okunenani eliphakeme kakhulu lama-carbohydrate nenani lalo le-fiber:
| Ukudla | Inani lama-carbohydrate (100 g) | Umucu (100 g) | Amandla ku-100 g |
| Izinhlamvu zohlobo lommbilaAma-flakes ommbila | 81.1 g | 3.9 g | Ama-calories angu-374 |
| Ubhontshisi | 75.3 g | 2.6 g | Amakholori angama-359 |
| Ufulawa | 75.1 g | 2.3 g | Ama-calories angu-360 |
| Ufulawa we-rye ogcwele | 73.3 g | 15.5 g | Amakholori angama-336 |
| Ibhisikidi laseMaisena | 75.2 g | 2.1 g | Amakholori angama-443 |
| I-toast ephelele | 62.5 g | 7.4 g | Amakholori angama-373 |
| Uhlobo lwe-Waferuqweqwe lukakhilimu | 61.6 g | 3.1 g | Amakholori angama-442 |
| Isinkwa saseFrance | 58.6 g | 2.3 g | Ama-calories angu-300 |
| Isinkwa se-Rye | 56.4 g | 5.8 g | 268 amakhalori |
| Isinkwa esimhlophe | 44.1 g | 2.5 g | Amakholori angama-253 |
| Irayisi elimhlophe eliphekiwe | 28.1 g | 1.6 g | Ama-calories ayi-128 |
| Ilayisi eliphekiwe eliphekiwe | 25.8 g | 2.7 g | Amakholori ayi-124 |
| Ama-noodle aphekiwe | 19.9 g | 1.5 g | Amakholori ayi-102 |
| Ama-oats ahlanganisiwe | 66.6 g | 9.1 g | Ama-calories angu-394 |
| Amazambane abhakiwe | 18.5 g | 1.6 g | Ama-calories angu-87 |
| Ubhatata obhakiwe | 28.3 g | 3 g | Amakholori ayi-123 |
| Uphizi ophekiwe | 7.9 g | 4.8 g | Amakholori angama-72 |
| Izinkukhu eziphekiwe | 16.7 g | 5.1 g | Amakholori ayi-130 |
| Amalenti aphekiwe | 16.3 g | 7.9 g | Ama-calories angu-93 |
| Ubhontshisi omnyama ophekiwe | 14.0 g | 8.4 g | Ama-calories angu-77 |
| Kuphekwe uSoy | 5.6 g | 5.6 g | Amakholori ayi-151 |
Ukudla okubalwe kuleli thebula okunye kokudla okunothe kuma-carbohydrate, kepha kukhona nokunye ukudla okuqukethe ama-carbohydrate kodwa okuncane, njengobisi, iyogathi, ushizi, ithanga, ama-beet, izaqathe, ama-apula noma amapheya, ngokwesibonelo ama-carbohydrate, kodwa ngaphansi. Okunye ukudla okunothe kuma-carbohydrate ufulawa womdumbula, osetshenziselwa kabanzi ukwenza ufulawa we-manioc. Funda ukuthi ungadla kanjani ufulawa we-manioc ngaphandle kokuthola amafutha.
Yini ama-carbohydrate
Ama-carbohydrate, abizwa nangokuthi ama-carbohydrate, ama-glycides noma ama-saccharides, angama-molecule akhiwa izinhlanganisela eziphilayo ezifana nekhabhoni, i-hydrogen ne-oxygen. Umsebenzi wawo omkhulu ukuhlinzeka ngamandla ngokushesha emzimbeni, njengoba kulula ukugaya, kepha-ke lapho lawa mandla engasetshenziswanga, kugcina kugcinwe emzimbeni njengamafutha kumaseli wezicubu ze-adipose.
Yonke imifino inama-carbohydrate futhi okuwukuphela kokudla kwezilwane okune-carbohydrate uju. Ukusetshenziswa kwakho okunconyiwe ekudleni okuphelele kwansuku zonke akumele kweqe ngama-60% wenani elinconyiwe lama-calories ngosuku.
Ama-carbohydrate angahlukaniswa njengalula futhi ayinkimbinkimbi ngokuya ngezici zemolekyuli, enezakhiwo kanye nefayibha ephezulu okuyiyona efanelekile ukudliwa ekudleni kokwehlisa isisindo.
Ukudla okunothe ngama-carbohydrate ayinkimbinkimbi
Ukudla okune-carbohydrate eyinkimbinkimbi kuhamba kancane ukugaywa ngumzimba, ushukela ukhishwa kancane egazini futhi usize ukukhiqiza umuzwa wokusutha isikhathi eside, ikakhulukazi uma ukudla kune-fiber eningi. Ngakho-ke, ukudla okunothe kuma-carbohydrate ayinkimbinkimbi kubhekwa njengokuthola inkomba ye-glycemic ephansi noma elinganiselayo. Funda kabanzi mayelana nenkomba yokudla ye-glycemic.
Ukudla okunothe kuma-carbohydrate ayinkimbinkimbi kungukudla okuncane okunoshukela, njenge-rice ne-pasta egcwele okusanhlamvu, kanye nezinhlamvu ezigcwele, udali, izinkukhu, izaqathe noma amakinati.
Lokhu kudla kuhle kubantu abanesifo sikashukela futhi kudliwe ngesikhathi senqubo yokwehlisa isisindo, ngoba futhi kunamavithamini B amaningi, insimbi, imicu namaminerali.
Ukudla okunothe ngama-carbohydrate alula
Ukudla okunothe ngama-carbohydrate alula yilokho umzimba okumunca ngokushesha ezingeni lamathumbu ukuze kusetshenziswe njengamandla, okwenza umuntu azizwe elambile ngokushesha okukhulu, ngokungafani nama-carbohydrate ayinkimbinkimbi anokuqukethwe kwe-fiber ephezulu. Ezinye izibonelo zama-carbohydrate alula ushukela ocwengisisiwe, ushukela we-demerara, ama-molasses, uju, i-fructose ekhona kwizithelo ne-lactose, okuwushukela okhona obisini.
Ngaphezu kwalokho, kukhona okunye ukudla okusetshenzisiwe okuqukethe ushukela okweqile njengamaswidi, iziphuzo ezithambile, i-marmalade, amajusi asezimbonini, izinsini namaswidi.
Lolu hlobo lwe-carbohydrate lwandisa ushukela wegazi ngokushesha okukhulu, ngakho-ke lubhekwa njengenkomba ephezulu ye-glycemic, ngakho-ke kufanele igwenywe ngabantu abanesifo sikashukela kanye nabantu abafuna ukunciphisa isisindo.
Yini ama-carbohydrate amahle
Yize yonke imithombo yama-carbohydrate mihle, ukukhetha leyo enempilo akuyona into elula. Inketho enhle kulabo abafuna ukunciphisa isisindo noma ukuthuthukisa imiphumela yabo ejimini ukusebenzisa ukudla okuphelele, ngaphezu kwezithelo nemifino. Kodwa-ke, kubalulekile ukuthi uhlale uhlola itafula lokudla okunomsoco ukukhetha okungcono kakhulu, ngoba imikhiqizo eminingi ifake ushukela noma inani eliphakeme lamafutha.
Ngakho-ke, eminye imithombo emihle yama-carbohydrate ngenxa yenani layo eliphezulu le-fiber yile:
- Izithelo ezine-fiber: iplamu, upopo, ipheya, ama-strawberry, i-kiwi, i-mandarin, ulamula, i-pitaya ne-peach;
- Ukudla Okuphelele: irayisi elinsundu, irayisi okusanhlamvu, ipasta ensundu, isinkwa esinsundu noma isinkwa sembewu;
- Imifino: iklabishi, i-broccoli, ukholifulawa;
- Izinhlamvu: ubhontshisi, udali, izinkukhu nophizi;
- Izinhlamvu: i-oat;
- Izilimo eziyizigaxa: ubhatata onekhasi ne-yam
Ukudla okunoshukela omningi, njengamakhekhe, amakhukhi, amabhara okusanhlamvu namaswidi ngokujwayelekile akufanele kudliwe uma ufuna ukunciphisa umzimba noma ukwandisa isisindo somzimba.
Ungayisebenzisa kanjani i-carbohydrate ukuthola isisindo semisipha
Ukuthola ubukhulu bemisipha kunconywa ukuthi kudle izingxenye eziningana ze-carbohydrate eyinkimbinkimbi usuku lonke nangaphambi kokuqeqeshwa, njengoba zinikeza amandla adingwa umzimba ukwenza umsebenzi womzimba. Kuze kufike ehoreni elilodwa ngemuva kokuqeqeshwa kunconywa ukuthi udle ukudla okunothile kwamaprotheni, njenge-yogurt ngokwesibonelo, ukwenza lula ukuzuza kwemisipha.
Kodwa-ke, ukuthola imiphumela emihle, inhloso ukubonisana nososayensi wokudla okunomsoco ukulungisa uhlelo lokudla okunempilo oluvumelaniswe nezidingo zomuntu ngamunye.
Buka le vidiyo ukuze ufunde ukuthi ungawasebenzisa kanjani ama-carbohydrate ukuthuthukisa imiphumela ejimini:
Izindatshana Zakamuva
Izinzuzo Zokunikela Ngegazi
