Amakhabhohayidrethi Kulayisi Elimnyama, Elimhlophe Kanye Nelasendle: Amahle Kahle Namabi

-Delile

• Inani lama-carbs elayisi
• Irayisi elinsundu
• Irayisi elimhlophe
• Irayisi lasendle
• Irayisi elimnyama
• Irayisi elibomvu
• Ama-carbs amahle vs.
• Izinketho zerayisi eziphansi
• Ukuthatha

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukubuka konke

Kukhona amagremu angama-52 ama-carbs enkomishini eyodwa yezinhlamvu ezinde eziphekiwe, kuyilapho inani elifanayo lezinhlamvu eziphekiwe, ezicebile zinama-gramu angama-53 ama-carbs. Ngakolunye uhlangothi, okuphekwe kuphela kunama-gramu angama-35 ama-carbs, okwenza kube enye yezindlela ezingcono kakhulu uma ufuna ukunciphisa ukudla kwakho kwe-carb.

Inani lama-carbs elayisi

Irayisi elinsundu

Ama-carbs aphelele: amagremu angama-52 (inkomishi eyodwa, irayisi eliphekiwe okusanhlamvu)

Irayisi elinsundu liyirayisi lokuya kwezinye iziyingi zokudla ezempilo njengoba kubhekwa njengokudla okunomsoco. Irayisi elinsundu liwuhlamvu lonke futhi line-fiber eningi kunelayisi elimhlophe. Futhi ungumthombo omuhle we-magnesium ne-selenium. Kungasiza ukunciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2, i-cholesterol ephansi, nokufeza isisindo somzimba esifanele. Ngokuya ngohlobo, inganambitha i-nutty, iphunga, noma uswidi.

Irayisi elimhlophe

Ama-carbs aphelele: amagremu angama-53 (inkomishi eyodwa, okusanhlamvu okufishane, okuphekwe)

Irayisi elimhlophe luhlobo lwelayisi oludume kakhulu futhi kungenzeka kube yilona olusetshenziswa kakhulu. Ukucutshungulwa kwelayisi elimhlophe kuyaqedela okunye kofibha, uvithamini, namaminerali alo. Kodwa ezinye izinhlobo zelayisi elimhlophe zithuthukiswa ngomsoco owengeziwe. Kusengukukhetha okudumile ebhodini.

Irayisi lasendle

Ama-carbs aphelele: amagremu angama-35 (inkomishi eyodwa, iphekwe)

Irayisi lasendle empeleni liyizinhlamvu zezinhlobo ezine zotshani. Yize ngokomthetho kungeyona ilayisi, kuvame ukubizwa ngokuthi yinye ngezinjongo ezisebenzayo. Ukuthungwa kwayo okunothile kunokunambitheka komhlaba, okunamanzi abaningi abakuthola kukhanga. Irayisi lasendle licebile nezakhamzimba nama-antioxidants.

Irayisi elimnyama

Ama-carbs aphelele: amagremu angama-34 (inkomishi eyodwa, iphekwe)

Irayisi elimnyama linokuthungwa okuhlukile futhi kwesinye isikhathi liphenduka libe nsomi uma seliphekiwe. Igcwele i-fiber futhi iqukethe i-iron, amaprotheni, nama-antioxidants. Kuvame ukusetshenziswa ezitsheni ze-dessert ngoba ezinye izinhlobo zimnandi kancane. Ungazama ukusebenzisa ilayisi elimnyama ezitsheni ezahlukahlukene.

Irayisi elibomvu

Ama-carbs aphelele: ama-gramu angama-45 (inkomishi eyodwa, iphekwe)

Irayisi elibomvu kungenye indlela enomsoco futhi enefayibha eningi. Abantu abaningi bajabulela ukunambitheka kwayo kwamantongomane nokuthungwa okuhlafunayo. Kodwa-ke, ukunambitheka kwelayisi elibomvu kungaba yinkimbinkimbi impela. Ungawuthola umbala wawo njengesithuthukisi sobuhle ezitsheni ezithile.

Izinhlobo ezahlukene zelayisi zingafana nokuqukethwe kwe-carb, kepha zihluke kakhulu kokuqukethwe kwezakhi. Irayisi elimhlophe yilona elinomsoco omncane ngoba ukulicubungula lithatha imicu, amavithamini namaminerali.

Ama-carbs amahle vs.

Zama ukuthola ama-carbs akho emithonjeni ephelele yokusanhlamvu efana nelayisi elibomvu noma lasendle, okuqukethe zombili i-fiber enempilo. Kubalulekile futhi ukuqinisekisa ukuthi udla inani elifanele lama-carbs nsuku zonke.

IMayo Clinic incoma ukuthi uthole phakathi kuka-225 kanye no-325 amagremu ama-carbohydrate usuku ngalunye.Lokhu kufanele kube cishe ngamaphesenti angama-45 kuye kwangama-65 wekhalori yakho yansuku zonke futhi kufanele idliwe usuku lonke. Zama njalo ukwenza izinqumo ezinomsoco uma kuziwa kuma-carbs, ngoba awalingani wonke.

AmaCarbs ayingxenye edingekayo yokudla kwakho kwansuku zonke, kepha amanye ama-carbs angcono kunamanye. Kungcono ukuthola ama-carbs akho ansuku zonke emithonjeni ecebile nge-fiber lapho kungenzeka.

Izinketho zerayisi eziphansi

Uyakuthanda ukuthungwa kwelayisi kepha ufuna ukusebenzisa ilayisi esikhundleni sama-carbs ambalwa? Ungakwazi ngokwenza irayisi kukholifulawa noma i-broccoli. Ungasebenzisa futhi i-koniac, okuyimpande yemifino yase-Asia. Lokhu kwaziwa njengelayisi leShirataki.

Ngenkathi ungathenga okufakwa esikhundleni selayisi ephansi kwe-carb kwezinye izitolo zokudla okukhethekile nezitolo zokudla, ungahle uthande ukucabanga ukuzenzela wedwa. Ukuzenza kulula kakhulu:

• Sika imifino oyikhethayo ukuze uyibeke endaweni yokucubungula ukudla
• Shayela ku-processor yokudla uze ufinyelele ukuvumelana kwakho okufisayo
• Ungayifaka kwi-microwave imizuzu embalwa noma upheke esitofu. Ungahle uthande ukuyipheka isikhathi esifushane ukugcina okunye ukuqhuma okuluhlaza.

Imifino efana nekholifulawa, i-broccoli, ne-koniac yizinto ezinhle ezingangena esikhundleni uma ufuna ukufaka irayisi ngama-carbs ambalwa. Ungalingisa ukuthungwa kwelayisi ngokusika le mifino ku-processor yokudla.

Ukuthatha

Njengakwezinto eziningi empilweni, ibhalansi nokulinganisela kubalulekile. Kwenze iphuzu lokubhangqa irayisi nokudla okunomsoco, okunempilo. Qinisekisa ukukhawulela ingxenye yakho enkomishini eyodwa yelayisi ngesidlo ngasinye. Kufanele kube kuphela ingxenye yesithathu noma yesine yokudla kwakho.

Ngokufanelekile ilayisi kufanele lihambisane nemifino namaprotheni anciphile. Yisebenzise njengesitsha eseceleni noma kumasobho noma kuma-casseroles. Irayisi elinsundu lingakusiza ukuthi uzizwe ugcwele ukuze ungafisi ukudla okuningi maduzane. Futhi, kungakunika amandla owadingayo ukuze uqede usuku lwakho.