Ama-carbohydrate

-Delile

• Isifinyezo
• Yini ama-carbohydrate?
• Yiziphi izinhlobo ezahlukahlukene zama-carbohydrate?
• Ikuphi ukudla okunama-carbohydrate?
• Yiziphi izinhlobo zama-carbohydrate okufanele ngizidle?
• Mangaki ama-carbohydrate okufanele ngiwadle?
• Kuphephile yini ukudla ukudla okune-carb ephansi?

Isifinyezo

Yini ama-carbohydrate?

Ama-carbohydrate, noma ama-carbs, angama-molecule kashukela. Kanye namaprotheni namafutha, ama-carbohydrate angenye yezakhi ezintathu eziyinhloko ezitholakala ekudleni naseziphuzweni.

Umzimba wakho uphula ama-carbohydrate abe yi-glucose. I-glucose, noma ushukela wegazi, uwumthombo oyinhloko wamandla kumaseli omzimba wakho, izicubu, nezitho zomzimba. I-glucose ingasetshenziswa ngokushesha noma igcinwe esibindini nasemisipha ukuze isetshenziswe kamuva.

Yiziphi izinhlobo ezahlukahlukene zama-carbohydrate?

Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate:

• Ushukela. Babizwa nangokuthi ama-carbohydrate alula ngoba asefomini eyisisekelo kakhulu. Bangangezwa ekudleni, njengoshukela oswidi, ama-dessert, ukudla okusetshenzisiwe, nesoda ejwayelekile. Kubandakanya nezinhlobo zikashukela ezitholakala ngokwemvelo ezithelweni, imifino, nasobisini.
• Isitashi. Angama-carbohydrate ayinkimbinkimbi, enziwe ngoshukela olula ohlanganiswe ndawonye. Umzimba wakho udinga ukwehla isitashi ushukela ukuze uwasebenzisele amandla. Isitashi sifaka isinkwa, okusanhlamvu kanye ne-pasta. Zifaka nemifino ethile, njengamazambane, uphizi nommbila.
• Umucu. Ibuye ibe yi-carbohydrate eyinkimbinkimbi. Umzimba wakho awukwazi ukudiliza imicu eminingi, ngakho-ke ukudla ukudla nge-fiber kungakusiza uzizwe ugcwele futhi kukwenze ungabi namathuba amaningi okudla ngokweqile. Ukudla okuphezulu kwe-fiber kunezinye izinzuzo zezempilo. Zingasiza ukuvimbela izinkinga zesisu noma zamathumbu, njengokuqunjelwa. Bangasiza futhi ukwehlisa i-cholesterol noshukela wegazi. I-fibre itholakala ekudleni okuningi okuvela ezitshalweni, kufaka phakathi izithelo, imifino, amantongomane, imbewu, ubhontshisi nezinhlamvu ezigcwele.

Ikuphi ukudla okunama-carbohydrate?

Ukudla okuvamile ngama-carbohydrate kufaka phakathi

• Izinhlamvu, ezifana nesinkwa, ama-noodle, i-pasta, ama-crackers, okusanhlamvu nelayisi
• Izithelo, ezinjengama-aphula, ubhanana, amajikijolo, umango, amakhabe namawolintshi
• Imikhiqizo yobisi, efana nobisi neyogathi
• Imidumba, kufaka phakathi ubhontshisi omisiwe, udali, nophizi
• Ukudla okuswidi namaswidi, njengamakhekhe, amakhukhi, uswidi, namanye ama-dessert
• Amajusi, amasoda ajwayelekile, iziphuzo zezithelo, iziphuzo zemidlalo, neziphuzo zamandla eziqukethe ushukela
• Imifino enesitashi, njengamazambane, ummbila nophizi

Okunye ukudla akunawo ama-carbohydrate amaningi, njengenyama, inhlanzi, izinkukhu, izinhlobo ezithile zikashizi, amantongomane, namafutha.

Yiziphi izinhlobo zama-carbohydrate okufanele ngizidle?

Udinga ukudla amanye ama-carbohydrate ukuze unike umzimba wakho amandla. Kepha kubalulekile ukuthi udle izinhlobo ezifanele zama-carbohydrate empilweni yakho:

• Lapho udla okusanhlamvu, khetha ikakhulukazi okusanhlamvu okuphelele hhayi okusanhlamvu okucwengisisiwe:
  • Okusanhlamvu okuphelele kungukudla okufana nesinkwa sikakolweni, irayisi elinsundu, ufulawa ophelele kanye ne-oatmeal. Banikela ngezakhi eziningi zomzimba ezidinga umzimba wakho, njengamavithamini, amaminerali kanye nefayibha. Ukuthola ukuthi ngabe umkhiqizo unokusanhlamvu okuningi okuphelele, hlola uhlu lwezithako ephaketheni bese ubona ukuthi ngabe okusanhlamvu okuphelele kungenye yezinto zokuqala ezifakwe kuhlu.
  • Izinhlamvu ezihlanjululwe ngukudla okususwe ezinye zezinhlamvu. Lokhu kususa nezinye izakhamzimba ezilungele impilo yakho.
• Yidla ukudla okune-fiber eningi.Ilebuli yamaNutrition Amaqiniso ngemuva kwamaphakeji okudla ikutshela ukuthi umkhiqizo unefayibha engakanani.
• Zama ukugwema ukudla okunoshukela omningi owengeziwe. Lokhu kudla kungaba nama-calories amaningi kepha akunamsoco omningi. Ukudla ushukela owengeziwe kukhuphula ushukela egazini lakho futhi kungakwenza ukhuluphale. Ungabona uma ukudla noma isiphuzo sengeze ushukela ngokubheka ilebula le-Nutrition Facts ngemuva kwephakeji lokudla. Kukutshela ukuthi ushukela ophelele noshukela owengeziwe ungakanani kulokho kudla noma isiphuzo.

Mangaki ama-carbohydrate okufanele ngiwadle?

Alikho inani elilingana nosayizi owodwa we-carbohydrate abantu okufanele bayidle. Leli nani lingahluka, kuye ngezici ezifana nobudala bakho, ubulili, impilo, nokuthi uzama ukunciphisa isisindo somzimba noma cha. Ngokwesilinganiso, abantu kufanele bathole ama-calories angama-45 kuye kwangama-65% kuma-carbohydrate nsuku zonke. Kumalebula amaqiniso eNutrition, i-Daily Value yama-carbohydrate esewonke angama-275 g ngosuku. Lokhu kusekelwe ekudleni kwansuku zonke kwamakhalori angama-2,000. Inani Lakho Lansuku zonke lingaba ngaphezulu noma liphansi ngokuya ngezidingo zakho zekhalori nempilo.

Kuphephile yini ukudla ukudla okune-carb ephansi?

Abanye abantu badla ukudla okune-carb ephansi ukuzama ukunciphisa umzimba. Lokhu ngokuvamile kusho ukudla ama-25g no-150g ama-carbs usuku ngalunye. Lolu hlobo lokudla lungaphepha, kepha kufanele ukhulume nomhlinzeki wakho wezempilo ngaphambi kokuluqala. Inkinga eyodwa yokudla okune-carb ephansi ukuthi bangakhawulela inani le-fiber oyitholayo usuku ngalunye. Kungaba nzima nokuhlala isikhathi eside.