Ingabe ukudla okungenayo i-carbohydrate akukubi kuwe?

-Delile

• Izingozi zokudla okungenayo i-carbohydrate
• Hlobo luni lwama-carbohydrate ongawadla?
• AmaCarbs amahle
• AmaCarbs Amabi

Ukudla ukudla okungenayo i-carbohydrate kungaba kubi empilweni yakho uma kungaqondiswa kahle ngongoti wezokudla, ngoba kungagcina kuholele ekwehliseni ukusetshenziswa kwamavithamini, amaminerali kanye nemicu, okuyizakhamzimba ezibalulekile ekusebenzeni komzimba.

Ukugwema lezi zinkinga, umuntu kufanele afake ama-carbohydrate amahle ekudleni, njengalezo ezivela kwizithelo nemifino, nazo ezicebile ngomsoco. Ngaphezu kwalokho, kubalulekile ukudla ukudla okunothe ngamaprotheni, njengenyama namaqanda, nasemafutheni amahle, njenge-avocado, u-olive oil namantongomane.

Izingozi zokudla okungenayo i-carbohydrate

Ukususa ama-carbohydrate ekudleni, ikakhulukazi lapho izithelo nemifino nakho kususwa ekudleni, kungaholela ezinkingeni ezinjengalezi:

• Ukungabi namandla;
• Ukushintshashintsha kwemizwelo nokucasuka okukhulu, njengoba ukudla okuyimithombo yama-carbohydrate kunomthelela ekukhiqizweni kwe-serotonin, eyi-hormone yenhlalakahle;
• Ukukhathazeka okwandisiwe;
• Isimo esiphansi;
• Ukuqunjelwa ngenxa yokuncipha kokusetshenziswa kwefayibha;
• Ukwanda kokuvuvukala emzimbeni, ikakhulukazi lapho imithombo emihle yamafutha efana namafutha omnqumo, amantongomane kanye nokwatapheya kungadliwa.

Kodwa-ke, kungenzeka ukuthi udle ukudla okunomsoco ngokuqukethwe okune-carbohydrate ephansi kanye nemithombo emihle yamaprotheni namafutha amahle, ngaphandle kokulimaza impilo yakho. Nakhu ukuthi ungakwenza kanjani ukudla okuphansi kwe-carb ngendlela efanele.

Hlobo luni lwama-carbohydrate ongawadla?

Ngokuya ngokuqukethwe kwabo okunomsoco kanye nemiphumela yabo emzimbeni, njengokushintsha kweglucose yegazi nokusebenza kwamathumbu, ama-carbohydrate angahlukaniswa ngamaqembu amabili:

AmaCarbs amahle

Ama-carbohydrate okufanele adliwe ngobuningi ekudleni yilawo amuncwa kancane kancane amathumbu, njengoba anekhwalithi enkulu yokudla okunempilo ngoba acebile nge-fiber, amavithamini kanye namaminerali.

Phakathi kwala ma-carbohydrate kukhona izithelo, imifino nezinhlamvu ezigcwele, njenge-oats, ilayisi, ipasta nesinkwa sokudla okusanhlamvu. Kodwa-ke, lapho udla ukudla okune-carbohydrate ephansi, ukusetshenziswa kokudla okuphelele kufanele kuncishiswe, kepha imifino kufanele ihlale iyisisekelo sokudla. Ngaphezu kwalokho, kubalulekile ukufaka okungenani izithelo ezi-2 kuya kwezi-3 zezithelo ngosuku, ukwengeza amavithamini namaminerali ekudleni.

AmaCarbs Amabi

Leli qembu lifaka ukudla okufana noshukela, amaswidi, ushokoledi, isinkwa esimhlophe, ipasta, ilayisi elimhlophe, iziphuzo ezibandayo, i-tapioca, ufulawa kakolweni, amakhekhe, amakhukhi ne-pasta sekukonke.

Lawa abizwa ngokuthi ama-carbohydrate alula, anefayibha encane namavithamini namaminerali. Ukusetshenziswa okuphezulu kwalokhu kudla kubanga izinkinga njengokunyuka kweglucose egazini, izinguquko ezitshalweni zamathumbu, ukukhathala, ukuqunjelwa kanye nokwanda kwesifiso sokudla. Bheka uhlu oluphelele lokudla ngama-carbohydrate amahle futhi amabi.

Buka ividiyo engezansi ufunde ukuthi ungakwenza kanjani ukudla okuphansi kwe-carb: