Uhlelo Lokudla Okunempilo: Izinhlamvu ezigcwele i-Fiber-Rich

-Delile

• Uzibuza ngokudla okuphansi kwe-carb? Esikhundleni salokho, yehlisa isisindo ngokugxila kuma-carbs anempilo, angama-carbs amahle atholakala kuzinhlamvu ezigcwele i-fiber.
• Thola okuningi mayelana nokudla okunempilo okuzokusiza ulahlekelwe isisindo lapho ufaka ama-carbs anempilo ohlelweni lwakho lokudla okunempilo okunothe okusanhlamvu.
• Phula amakhilogremu ngama-carbohydrate anempilo anamandla.
• Faka okusanhlamvu okuphelele okugcwele ama-carbs amahle njengengxenye yohlelo lwakho lokudla okunempilo jikelele.
• Ama-carbs aphilile ayingxenye eyodwa yohlelo lwakho lokudla okunempilo oluyimpumelelo. Thola okudingayo ukuze udle nama-carbs amahle ngokudla okunempilo okuphelele.
• Buyekeza kwe-

Uzibuza ngokudla okuphansi kwe-carb? Esikhundleni salokho, yehlisa isisindo ngokugxila kuma-carbs anempilo, angama-carbs amahle atholakala kuzinhlamvu ezigcwele i-fiber.

Ochwepheshe bokudla okunempilo banezindaba ezinhle kakhulu kuwe: Ungajabulela ama-carbohydrate futhi ulahlekelwe isisindo! "Amanye ama-carbohydrate angasiza ekuvikeleni ekukhuluphaleni ngokweqile," kusho u-Pauline Koh-Banerjee, Sc.D., uprofesa we-adjunct emnyangweni wezokwelapha wokuvimbela eNyuvesi yaseTennessee.

Lawa ma-carb avikelekile atholakala ku:

• izimpahla ezibhakiwe okusanhlamvu okuphelele
• i-pasta
• okusanhlamvu
• irayisi

Kepha amagama abalulekile lapha okusanhlamvu okuphelele. Funda ukuze ubone ukuthi ungangena kanjani emandleni wokudla okunomsoco nokwehlisa isisindo kulawa ma-carbs amahle (hhayi ukudla okuphansi kwe-carb kepha ukudla okuhle kwe-carb!) Futhi uhlole izindlela zethu ezintathu ezimnandi, ezilula ukwenza okusanhlamvu okuphelele .

Thola okuningi mayelana nokudla okunempilo okuzokusiza ulahlekelwe isisindo lapho ufaka ama-carbs anempilo ohlelweni lwakho lokudla okunempilo okunothe okusanhlamvu.

Yidla okusanhlamvu okuphelele ekudleni kwakho okunempilo futhi uzokala kancane - yilokho okushiwo ucwaningo lwakamuva. Ucwaningo lwaseHarvard olulandele abahlengikazi besifazane abangama-74,000 iminyaka engu-12 luthole ukuthi abesifazane abafaka okusanhlamvu okuphelele kakhulu ohlelweni lwabo lokudla okunempilo babenesisindo esincane kunalabo abadla kancane. Futhi ucwaningo lwaseLouisiana State University lwabesifazane abayi-149 luthole ukuthi ukudla i-fiber ephansi kuhlotshaniswa namafutha omzimba aphezulu.

Izinhlamvu eziphelele zisebenza kanjani umlingo wazo? Kulula: Izinhlamvu eziphelele ziphakeme kakhulu ku-fiber kunabalingani bazo abasebenza kakhulu, futhi ukwengeza ifayibha kuhlelo lwakho lokudla okunempilo kuyisikhali esiyimfihlo empini yokwehlisa isisindo. Isibonelo, inkomishi engu-1/2 yenkomishi yelayisi elinsundu icishe ibe no-2 gramu we-fiber, kuyilapho ukukhishwa okufanayo kwerayisi elimhlophe kungaqukathi lutho.

"Onke okusanhlamvu kanye nefayibha kuthinta imizwa yokugcwala nokwaneliseka," kuchaza uBarbara J. Rolls, Ph.D., uprofesa wesayensi yezokudla okunempilo e-Pennsylvania State University kanye nomlobi wezincwadi. Uhlelo Lokudla Lwe-Volumetrics: Amaqhinga Nezindlela Zokudliwa Ukuzizwa Ugcwele Amakhalori Ambalwa (UHarperCollins, 2005). "Asazi kahle ukuthi kungani, kodwa [i-fiber nezinhlamvu eziphelele] zingathinta amahomoni athumela isignali ebuchosheni bakho ukuthi usunokudla okwanele."

[isihloko = Ukudla okunempilo: thola ukuthi yini okufanele uyidle ngama-carbohydrate anempilo atholakala kuzinhlamvu eziphelele.]

Phula amakhilogremu ngama-carbohydrate anempilo anamandla.

Faka okusanhlamvu okuphelele okugcwele ama-carbs amahle njengengxenye yohlelo lwakho lokudla okunempilo jikelele.

Manje njengoba usuthengiswa emandleni ama-carbs amahle ukukusiza ukuthi uchithe lawo maphawundi angafuneki, nansi indlela yokwenza okusanhlamvu okukusebenzele nsuku zonke: Mane nje uhwebe ezintathu noma ngaphezulu zoMnyango Wezolimo wase-US-kunconywe ukunikezwa kwezinhlamvu eziyisithupha nsuku zonke okusanhlamvu okuphelele. Kulula ukwenza uma ufaka okusanhlamvu kukho konke ukudla.

Isibonelo, ukufaka ama-carbs enempilo esidlweni ngasinye:

• yiba nephakethe le-oatmeal esheshayo yesidlo sasekuseni (okuphakelwa okusanhlamvu okungu-1)
• u-turkey osikiwe ku-isemishi lesinkwa sikakolweni lonke lesidlo sasemini (ama-servings ama-2 okusanhlamvu)
• izinkwa ezimbili ezimnandi ze-rye noshizi we-lowfat njengokudla okuphakathi kokudla okunempilo (1 okusanhlamvu okusetshenziswayo)
• 1 inkomishi yespaghetti sikakolweni ophelele esidlweni sakusihlwa (ama-servings ama-2 okusanhlamvu)

Ama-carbs aphilile ayingxenye eyodwa yohlelo lwakho lokudla okunempilo oluyimpumelelo. Thola okudingayo ukuze udle nama-carbs amahle ngokudla okunempilo okuphelele.

Kepha zinamandla njengoba okusanhlamvu okuphelele kukuvimbela ukuzuza kwesisindo, kumane kuyingxenye yohlelo oluphumelelayo lokulawula isisindo."Ukwengeza okusanhlamvu okuphelele kufanele kube yingxenye yokudla okunempilo kanye nendlela yokuphila," kusho uLen Marquart, Ph.D., umsizi kaprofesa wezokudla eNyuvesi yaseMinnesota. Ngakho-ke qiniseka ukuthi udla nezindebe ezingu-2-1 / 2 zemifino, izinkomishi ezi-2 zezithelo kanye nama-ounces ama-5-1 / 2 wamaprotheni anciphile usuku ngalunye njengoba kunconywe yi-USDA.

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