Buza Udokotela Wokudla: Yini Ebalwa Njenge-Carb?

-Delile

• Buyekeza kwe-

Umbuzo: Isazi sami sokudla sangitshela ukuthi nginciphise ama-carbs, kepha ngididekile ngokuthi yini ebaluleke njengokusanhlamvu nokuthi yimiphi imifino eyisitashi.

A: Lapho uvimbela ama-carbs akho, qala ngokudla okuminyene kakhulu kwe-carbohydrate ekudleni kwakho: ukudla okunoshukela ongeziwe. Ngemuva kwalokho sebenzela indlela yakho yokwehlisa okusanhlamvu namastas, bese kuba amazambane nommbila, bese kuba imifino enesitashi esele.

Uhlelo lokushintshisana oluvela ku-American Diabetes Association luhlanganisa ukudla okuhlukene ngezici ezifanayo zokudla okunomsoco. Ngokusho kohlu lwabo, okulandelayo yizinhlamvu:

• Ukolweni nofulawa kakolweni ogcwele
• I-oatmeal
• Ukolweni
• I-Popcorn
• Irayisi elinsundu
• I-rye ephelele
• Ibhali lokusanhlamvu okuphelele
• Irayisi lasendle
• I-Buckwheat
• Amabele
• I-Quinoa

Futhi le mifino iyisitashi:

• IParsnip
• Izambane
• Ithanga
• Isikwashi se-Acorn
• Isikwashi se-Butternut
• Uphizi Oluhlaza
• Ukolweni

Ngenkathi leli qembu lesibili liyisiqondiso esihle, izephulamthetho zakho ezinkulu-i-carb ephakeme kunazo zonke, i-fiber ephansi kakhulu, ukugaya okusheshayo, imifino enomsoco ophansi kakhulu - amazambane nommbila. Abanye bangaba nesitashi, kepha okuqukethwe kwabo kwe-fiber nomthelela kushukela wegazi kungcono kuwe. Ithanga, isibonelo, linamagremu angama-20 ama-carbohydrate enkomishini eyodwa, kodwa futhi liqukethe amagremu ayi-7 e-fiber.

Isikwashi kufanele silunge ekudleni kwakho, ngaphandle uma uzama ukuvimbela kakhulu ama-carbohydrate wakho ukuze ulandele ukudla okune-ketogenic (50g wama-carbohydrate ngosuku). Uma kunjalo, imifino efana ne-butternut squash, uphizi, ne-acorn squash izokubeka phezu komkhawulo wakho we-carb ngokushesha kakhulu. Kepha lokho kusakushiya ngemifino emihle ephansi ye-carbohydrate, kufaka phakathi i-zucchini, i-broccoli, isipinashi, iklabishi, isilimo esidliwayo esinamagatsha anamanzi, kanye ne-asparagus ukubala okumbalwa.

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