Amakhalori ngokubala kweCarb: Ubuhle nobubi bawo

-Delile

• Kufundwa amalebula okudla kusetshenziswa zombili izindlela
• Izinzuzo zokubalwa kwekhalori:
  
• Umthengi wokubalwa kwekhalori:
  
• Ukulawulwa kwengxenye kuzo zombili izindlela
• Izimo zezokwelapha zendlela ngayinye
• Izinzuzo zokubalwa kwe-carbohydrate:
  
• Ububi bokubalwa kwe-carbohydrate:
  
• Ukuthatha indlela ngayinye

Kuyini ukubalwa kwekhalori nokubala kwe-carb?

Uma uzama ukunciphisa isisindo, ukubalwa kwekhalori nokubala kwe-carbohydrate izindlela ezimbili ongazithatha.

Ukubalwa kwamakhalori kuhilela ukusebenzisa umgomo wokuthi “ama-calories aphakathi nendawo, ngaphandle kwama-calories.” Ukwehlisa isisindo, kufanele ushise ama-calories amaningi kunalawo owadlayo. Ngokusho koMtholampilo iMayo, ukushisa ama-calories angaphezu kuka-3 500 kunalokhu okwenzayo kungalingana nephawundi elilodwa elahlekile. Ukwehlisa isisindo sokubala amakhalori, ungabeka umgomo wansuku zonke wokudla kwakho ikhalori. Isibonelo kungaba ukusika ama-calories angama-500 ngosuku. Ngokuhamba kwesonto, lokhu bekuzolingana nephawundi elilodwa lesisindo elahlekile.

Ukubalwa kwe-carbohydrate kuyindlela yokudla ebandakanya ukubala inani lama-carbohydrate owasebenzisela ukudla kwakho nokudla okulula. Ama-carbohydrate, njengokudla okunesitashi, okunoshukela, nokuhlanjululwa, angaba yimithombo evamile yamafutha namakhalori angenalutho ekudleni komuntu. Ngokugcizelela ukukhetha okunempilo, okuphansi kwe-carbohydrate, umuntu uzodla ngendlela ekhuthaza ukwehla kwesisindo.

Njengokubalwa kwekhalori, indlela oyithathayo ekubaleni kwe-carbohydrate incike kumgomo wakho wansuku zonke we-carbohydrate. Isibonelo esisodwa kungaba ukuthola cishe amaphesenti angama-45 wekhalori lakho odla usuku ngalunye kusuka kuma-carbohydrate. Uma udla ama-calories angu-1,800 ngosuku, lokhu kungaba ngama-calories ayi-810 avela kuma-carbohydrate noma ama-gram angu-202.5 ngosuku. Ube usukuhlukanisa lokhu ngokudla kwakho kwansuku zonke nangokudla okulula.

Isibonelo esijwayelekile kungaba ngama-gramu angama-45 ama-carbohydrate ekudleni okuthathu ngosuku kanye no-30 amagremu ama-carbohydrate ngokudla okulula okubili ngosuku.

Indlela ngayinye yokwehlisa isisindo inezinzuzo nezingozi zayo, futhi enye ingakukhanga kakhulu kunenye enikezwe izindlela zakho zokudla jikelele. Kungenzeka ukufaka ukucatshangelwa kwendlela ngayinye yokwehlisa isisindo.

Kufundwa amalebula okudla kusetshenziswa zombili izindlela

Ukufunda amalebula okudla kuyingxenye ebalulekile yendlela yokudla. Uma usebenzisa indlela yokubala ikhalori, ufunda amakhalori ngokusebenza ngakunye. Ingxenye "yokukhonza ngakunye" ukucatshangelwa okubalulekile. Ukudla ocabanga ukukudla kungaqukatha okungaphezulu kokukodwa. Uzodinga ukukucabangela lokhu.

Ama-carbohydrate nawo abhalwe ohlwini lokudla. Ukufakwa kuhlu okuthathu kwama-carbohydrate:

• Ingqikithi yama-carbohydrate kusho inani eliphelele lama-carbohydrate akhona ekudleni.
• I-fiber yokudla inani lokudla eliqukethe i-fiber yokudla ngakho-ke aligayeki. I-Fiber ingangeza inqwaba esitokisini sakho futhi ikwenze uzizwe ugcwele, isikhathi eside. Ukudla okunempilo, njengezithelo, imifino, nezinhlamvu ezigcwele, kuvame ukuba nefayibha ephezulu.
• Ushukela ama-monosaccharides nama-disaccharides (izinhlobo ezincane kunazo zonke futhi ezilula kakhulu zama-carbohydrate) ezitholakala ngokwemvelo noma ezingezwe ekudleni naseziphuzweni. Ngenkathi okunye ukudla okufana nezithelo ngokwemvelo kunoshukela, okunye kunezelwa ushukela kukho. Ngoba ushukela owedlulele ungasho amakholori angeziwe, i-spike kushukela wegazi, namakhalori "angenalutho" angakusizi uzizwe ugcwele, imvamisa ufuna ukugwema lokhu kudla.

Izinzuzo zokubalwa kwekhalori:

• Ungafunda kalula ilebuli yokudla okunempilo bese uthola inombolo ongayibala ngokudla kwakho kwansuku zonke.
• Ukudla okunama-kilojoule amancane kungasiza izimo zezempilo ezihambisana nokukhuluphala okufana nomfutho wegazi ophakeme nesifo senhliziyo.

Umthengi wokubalwa kwekhalori:

• Ukubalwa kwamakhalori akubheki izidingo zakho zokudla okunempilo, kuphela ukudla kwakho amakhalori.
• Ukusika ama-calories ezingeni elingenampilo (imvamisa kungaphansi kwama-calories ayi-1,200 kuya ku-1,500 ngosuku) kungaba yindlela eyingozi yokwehlisa isisindo.

Ukulawulwa kwengxenye kuzo zombili izindlela

Lapho ubala ama-calories, akulula kangako ukucacisa ukudla kwekhalori ngokumane ubheke noma ubambe ngekhanda ukudla okudliwayo. Ngenkathi ngokuqinisekile ungazijwayeza ukulawula izingxenye ngokufunda osayizi bokuphakela kwilebula yokudla, inani lama-calories alaziwa kalula.

Ukulawulwa kwengxenye yingxenye enkulu kakhulu yokubalwa kwe-carbohydrate ngoba ungahle ungabi nayo ilebula yokudla njalo. Ama-Dieter abala ama-carbohydrate avame ukubamba ngekhanda izingxenye ezithile ukwenza ukukhetha kwabo ukudla kube lula. Isibonelo, lokhu kudla okulandelayo ngokuvamile kunama-gramu ayi-15 ama-carbohydrate:

• ucezu lwesinkwa olulodwa
• isithelo esisodwa esincane, njenge-apula noma iwolintshi
• 1/2 inkomishi yezithelo ezisemathinini noma ezintsha
• 1/2 indebe yemifino enesitashi, njengamabele aphekiwe, uphizi, ubhontshisi we-lima, noma amazambane acubuziwe
• 1/3 inkomishi yepasta
• 1/3 indebe yelayisi
• 3/4 inkomishi okusanhlamvu eyomile

Okunye ukudla, okufana nemifino engeyona eyestashi (njenge ulethisi noma isipinashi) kuphansi kakhulu kuma-carbohydrate abanye abantu abangakubala.

Izimo zezokwelapha zendlela ngayinye

Odokotela abajwayele ukuncoma ukudla okunekhalori eliphansi nganoma yisiphi isimo esithile sezokwelapha. Kodwa-ke, ukudla okunekhalori eliphansi kungazuza ezimeni eziningi zezempilo ezihambisana nokukhuluphala, okufana nomfutho wegazi ophakeme noma isifo senhliziyo.

Ukubalwa kwe-carbohydrate kuyindlela kulabo abane-type 1 nohlobo 2 lwesifo sikashukela esivame ukusetshenziswa ukugcina izinga likashukela egazini usuku lonke. Labo abanesifo sikashukela kungadingeka bathathe i-insulin ukuze imizimba yabo isebenzise ama-carbohydrate ukuthola amandla. Ngokusebenzisa indlela yokubala ye-carbohydrate, bakwazi kangcono ukubikezela ukuthi ingakanani i-insulin ezodingeka.

Izinzuzo zokubalwa kwe-carbohydrate:

• Le ndlela ingaba lusizo kulabo okufanele babuke ukudla kwabo kwe-carbohydrate, njengabantu abanesifo sikashukela.
• Ungafunda kalula ilebuli yokudla okunempilo bese uthola inombolo ongayibala ngokudla kwakho kwansuku zonke.

Ububi bokubalwa kwe-carbohydrate:

• Akukhona konke ukudla okuqukethe ama-carbohydrate. Isibonelo, i-porterhouse steak ayinayo i-carbohydrate, kodwa iphezulu kakhulu kumafutha nama-calories.
• Ukubuka ama-carbohydrate kuphela akuqinisekisi ukudla okunempilo.

Ukuthatha indlela ngayinye

Isinqumo sokudla okunempilo siyinto enhle, noma ngabe leyo ndlela ihamba ngekhalori noma ukubalwa kwe-carbohydrate. Gcina le micabango engqondweni yendlela ngayinye:

• Uma ukhetha ikhalori eliphansi, ungavumeli amakhalori akho ehle kakhulu emzameni wokunciphisa isisindo ngokushesha. Lokhu kuzokwenza uzizwe ubuthakathaka. Ngokwengeziwe, umzimba wakho unezindlela zokuzivikela ezingakugcina ekunciphiseni isisindo uma udla okuncane kakhulu.
• Uma ukhetha ukubalwa kwe-carbohydrate, usazodinga ukusungula ukubalwa kwekhalori lansuku zonke namaphesenti ama-calories kusuka kuma-carbohydrate.
• Ukudla okunomsoco “okunempilo” kuyizindlela ezingcono ongakhetha kuzo zombili izindlela: izithelo, imifino, okusanhlamvu okuphelele, imidumba, kanye namaprotheni anciphile imvamisa kuyizinto ongazikhetha kakhulu.

Izidingo zakho zokudla okunempilo zingakhuphuka ngokuya ngobude bakho, isisindo, nokuvivinya umzimba nsuku zonke. Khuluma nodokotela noma isazi sokudla ukuze uqale ukusungula ikhalori elinempilo nokudla kwe-carbohydrate empilweni yakho.