Yehlisa Isisindo Ngokugwema Ama-carbohydrate Afihliwe

-Delile

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Uzama ukudla kahle. Uyajima. Kepha ngasizathu simbe, isikali kungenzeka asigudli, noma isisindo asiphumi masinyane ngendlela othanda ngayo."Inkinga yokuncipha kwesisindo iyinkinga emangqamuzaneni akho amafutha," kusho usosayensi wezokudla okunomsoco kanye nokuzivocavoca umzimba uDavid Plourdé, Ph.D., umsunguli we-The Plourdé Institute. Ohlelweni lwakhe lokuhlukaniswa kwemikhakha eyahlukene, olusekelwe kwisayensi, usiza abantu ukuthi bathole amazinga abo e-lipase ebucayi ye-hormone, i-enzyme ephula amafutha, ibuye ilawulwe ukuze amangqamuzana abo akwazi ukudiliza amafutha futhi awakhiphe, okuholela ekulahlekelweni kwamafutha omzimba. "Kodwa ama-carbohydrate afihliwe avimbela le nqubo kuze kube yizinsuku ezintathu," usho kanje.

Yini ama-carbohydrate afihliwe? Ziyimithombo ekhohlisayo kashukela nesitashi ezicashe phakathi kokudla kwansuku zonke (okuvame ukubonakala kunempilo). Isibonelo, cabanga nge-omelet ye-broccoli-cheddar: Kuzwakala njengokudla okuhle kakhulu kwamaprotheni, akunjalo? Uma wenze i-omelet ngoshizi owenziwe ngaphambili, ibingahle ibe ne-cellulose eyimpuphu engezwe kuyo (isithako esigcina ama-shreds angahlangani ndawonye). Futhi i-cellulose eyimpuphu isitashi. Ngokuqondene namaqanda, uma usebenzise abamhlophe bamaqanda abahlanganisiwe abangaphambi kokuhlukaniswa, kungenzeka ukuthi bashintshe isitashi sokudla esibhalwe njengesithako. Futhi isitashi sokudla esishintshiwe ngokuyisisekelo siwufulawa. Uhlu lwezibonelo luyaqhubeka futhi ku-le mithombo ye-carb ecashile icashe enkukhu (bheka igama elithi "umkhiqizo," kuyinkomba yokuthi inkukhu iqiniswe ngesitashi), ezinye iziphuzo (ngisho nezinguqulo zokudla), kanye nemithi. (Thola ezinye izindlela zokulahla izinto ezimnandi ngokuthi Unganciphisa Kanjani Kushukela.)

Lawa ma-carbs afihliwe angaba nomthelela omkhulu empumelelweni yakho yokulahlekelwa isisindo. Ngenkathi uDkt.Plourdé enza ucwaningo ngabantu abangama-308 abakhuluphele ngokweqile, konke kudla okune-protein ephezulu, ukudla okunamafutha amaphakathi, ulwazi lwama-carbohydrate afihlekile kwakungukhiye empumelelweni yokunciphisa isisindo. Esifundweni sakhe, iqembu elilodwa alitholanga ukuholwa ekugwemeni ama-carbohydrate afihliwe, iqembu lesibili lathola imininingwane elinganiselwe, kwathi iqembu lesithathu lanikezwa imihlahlandlela ephelele yokuthi ungabagwema kanjani ushukela ofihlekile namastashi. Iqembu lesithathu, elinolwazi oluningiliziwe, lilahlekelwe ngamaphesenti angama-67 wamafutha omzimba walo-cishe amaphesenti angama-50 ngaphezu kweqembu elalingazi lutho ngama-carbohydrate afihliwe.]

Ngakho-ke uwagwema kanjani lawa ma-saboteurs wokulahleka kwesisindo acashile? Okokuqala, funa amagama afana ne-maltodextrin (enziwe ngesitashi), isitashi esilungisiwe, ne-cellulose eyimpuphu (eyenziwe ngemicu yezitshalo). Kodwa umthetho omuhle wesithupha uwukugcina ukudla kwakho kulula, futhi ugweme izinto ezinezithako ezingaphezu kwezimbalwa (kuyi-The Hottest New Food Trend: Ukudla Kwangempela!). "Uma uhlu lwezithako luyisigaba eside, awudingi i-Ph.D. Ekhemistry kuze kube manje kungenzeka ukuthi uthola ama-carbohydrate afihliwe," kusho uDkt. Plourdé.

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