Ama-Carbohydrate alula uma kuqhathaniswa nama-Carbohydrate ayinkimbinkimbi

-Delile

• Ukuqonda ama-carbohydrate
• Ama-carbs alinganayo okunomsoco olula
• Ukudla okulula kwe-carb okufanele ukukugweme
• 1. Isoda
• 2. Ukuphatha okubhakiwe
• 3. Amakhukhi ahlanganisiwe
• 4. Ijusi yezithelo ukugxila
• 5. Izinhlamvu zokudla kwasekuseni
• Lapho i-carb iyinkimbinkimbi, iba ngcono
• Ama-carbs ayinkimbinkimbi kufanele udle okuningi
• 1. Izinhlamvu ezigcwele
• 2. Izithelo ezicebile nge-fiber
• 3. Imifino ecebile nge-fiber
• 4. Ubhontshisi

Ukubuka konke

Ama-carbohydrate yi-macronutrient enkulu futhi ingenye yemithombo eyinhloko yamandla omzimba wakho. Ezinye izinhlelo zokwehlisa isisindo azikukhuthazi ukuzidla, kepha ukhiye ukuthola ama-carbs afanele - hhayi ukuwagwema ngokuphelele.

Kungenzeka ukuthi uzwile ukuthi ukudla ama-carbs ayinkimbinkimbi kungcono kune-carbs elula. Kepha amalebula okunomsoco awakutsheli njalo ukuthi okuqukethwe yi-carbohydrate kulula noma kuyinkimbinkimbi.

Ukuqonda ukuthi lokhu kudla kuhlukaniswa kanjani nokuthi kusebenza kanjani emzimbeni wakho kungakusiza ukhethe ama-carbs afanele.

Ukuqonda ama-carbohydrate

Ama-carbohydrate ayisakhi somzimba esibalulekile esitholakala ezinhlotsheni eziningi zokudla.

Iningi lethu lilinganisa i-carbs nesinkwa ne-pasta, kepha ungakuthola naku:

• imikhiqizo yobisi
• izithelo
• imifino
• okusanhlamvu
• amantongomane
• imidumba
• imbewu
• ukudla okunoshukela namaswidi

Ama-carbohydrate akhiwa ngezinto ezintathu: i-fiber, isitashi noshukela.

I-fibre nesitashi ngama-carb ayinkimbinkimbi, kuyilapho ushukela uyi-carb elula. Ngokuya ngokuthi ngakunye kwalokhu kutholakala kanjani ekudleni kunquma ikhwalithi yomsoco.

Ama-carbs alinganayo okunomsoco olula

Ama-carb alula ushukela. Ngenkathi ezinye zazo zenzeka ngokwemvelo obisini, iningi lama-carbs alula ekudleni kwaseMelika ayengezwa ekudleni.

Ama-carb ajwayelekile afakwe ekudleni afaka:

• ushukela oluhlaza
• ushukela onsundu
• isiraphu yamabele kanye ne-high-fructose corn syrup
• ushukela, i-fructose, ne-sucrose
• ijusi yezithelo ukugxila

Ukudla okulula kwe-carb okufanele ukukugweme

Zama ukugwema eminye yemithombo evame ukucwenga yama-carbs alula futhi ubheke ezinye izindlela zokwanelisa lezo zifiso ezimnandi:

1. Isoda

Isoda enoshukela ayilungile empilweni yakho ngezindlela eziningana. Ungazama amanzi afakwe ulamula kunalokho.

2. Ukuphatha okubhakiwe

Gcwalisa izinyo lakho elimnandi ngezithelo, kunezimpahla ezibhakiwe ezigcwele ama-carbs alula kanye noshukela ongeziwe.

3. Amakhukhi ahlanganisiwe

Bhaka izimpahla zakho usebenzisa okunye okufana nama-appleauce noma ama-sweeteners, noma funa ezinye izingxube ezinama-carbs ayinkimbinkimbi.

4. Ijusi yezithelo ukugxila

Indlela elula yokugwema ukugxila kwezithelo ukubhekisisa amalebula okunomsoco. Ngaso sonke isikhathi khetha ijusi yezithelo engamaphesenti ayi-100 noma uzenzele eyakho ekhaya.

Zama iresiphi yethu yejusi le-kiwi sitrobheli.

5. Izinhlamvu zokudla kwasekuseni

Izinhlamvu zokudla kwasekuseni zivame ukulayishwa ngama-carbohydrate alula. Uma ungeke ukwazi ukukhahlela lo mkhuba, hlola inqwaba yamabele okudla kwasekuseni, kusukela kokuhle kakhulu kuya kokubi kakhulu empilweni yakho.

Lapho i-carb iyinkimbinkimbi, iba ngcono

Ama-carbs ayinkimbinkimbi apakisha izakhi zomzimba ezingaphezu kwama-carbs alula. Ziphezulu ku-fiber futhi zigaya kancane. Lokhu kubenza futhi bagcwaliswe ngokwengeziwe, okusho ukuthi bayindlela enhle yokulawula isisindo.

Zibuye zilungele abantu abanesifo sikashukela sohlobo lwe-2 ngoba zisiza ukuphatha ama-spikes kashukela ngemuva kokudla.

I-Fiber nesitashi yizinhlobo ezimbili zama-carbohydrate ayinkimbinkimbi.I-fiber ibaluleke kakhulu ngoba ikhuthaza ukuqhutshwa kwamathumbu futhi isiza ukulawula i-cholesterol.

Imithombo eyinhloko yefayibha yokudla ihlanganisa:

• izithelo
• imifino
• amantongomane
• ubhontshisi
• okusanhlamvu okuphelele

Isitashi sitholakala nakokunye ukudla okufanayo ne-fiber. Umehluko ukuthi ukudla okuthile kubhekwa njengesitashi kakhulu kune-fibrous, njengamazambane.

Okunye ukudla okuphezulu kwesitashi yilawa:

• isinkwa sikakolweni sonke
• okusanhlamvu
• ukolweni
• oats
• uphizi
• irayisi

Ama-carbohydrate ayinkimbinkimbi ayisihluthulelo sempilo yesikhathi eside. Benza kube lula ukugcina isisindo esinempilo futhi bangasiza nokuqapha uhlobo lwesifo sikashukela sohlobo lwesibili nezinkinga zenhliziyo ngokuzayo.

Ama-carbs ayinkimbinkimbi kufanele udle okuningi

Qiniseka ukuthi ufaka ama-carbohydrate ayinkimbinkimbi alandelayo njengengxenye ejwayelekile yokudla kwakho:

1. Izinhlamvu ezigcwele

Izinhlamvu eziphelele ziyimithombo emihle ye-fiber, kanye ne-potassium, i-magnesium, ne-selenium. Khetha okusanhlamvu okuphekiwe okuncane okufana ne-quinoa, i-buckwheat, ne-pasta ekolweni ephelele.

2. Izithelo ezicebile nge-fiber

Amanye awo ngama-apula, amajikijolo nobhanana. Gwema izithelo ezisemathinini ngoba imvamisa iqukethe isiraphu eyengeziwe.

3. Imifino ecebile nge-fiber

Yidla yonke imifino yakho, kufaka phakathi i-broccoli, imifino enamaqabunga, kanye ne-izaqathe.

4. Ubhontshisi

Ngaphandle kwe-fiber, lena yimithombo emihle ye-folate, i-iron ne-potassium.

Ukukhetha ama-carbs afanele kungathatha isikhathi futhi kuzijwayeze. Ngokucwaninga okuncane kanye neso elibukhali lamalebula wokudla, ungaqala ukwenza izinqumo ezinempilo zokunika amandla umzimba wakho nokuwuvikela ezinkingeni zesikhathi eside.

Ama-carbs akhiwe nge-fiber, isitashi, noshukela. I-American Diabetes Association incoma ukuthola amagremu angama-25 kuye kwangama-35 efayibha ngosuku.