Ukudla Okungashukela, Okungakolweni

-Delile

• Umongo wama-Carbohydrate
• AmaCarbs Amahle, AmaCarbs Amabi
• Ukudla Okungashukela, Okungakolweni
• Yikuphi Ukudla Okudlayo
• Okusemqoka

Abantu abafani. Okusebenzela umuntu oyedwa kungahle kungasebenzi okulandelayo.

Ukudla okune-carb ephansi kuthole ukunconywa okuningi esikhathini esedlule, futhi abantu abaningi bakholelwa ukuthi bangaba yisisombululo kwezinye zezinkinga ezinkulu zomhlaba zezempilo.

Kodwa-ke, iqiniso ukuthi i-carb ephansi akuyona eyabo bonke abantu.

Abanye abantu abafuni ukudla i-carb ephansi, abanye abazizwa bekwenza kahle noma bamane nje abayidingi.

Futhi, labo abasebenza ngokomzimba futhi benza imisebenzi eminingi ye-anaerobic njengokuphrinta noma ukuphakamisa izinsimbi badinga ama-carbs amaningi ekudleni kwabo ukuze asebenze kahle.

Lo mbhalo wethula okunye okunempilo kokudla okune-carb ephansi.

Umongo wama-Carbohydrate

Ama-carbohydrate yi-macronutrient ephikisanayo.

Abanye bathi yingxenye ebalulekile yokudla, ebucayi ebuchosheni futhi kufanele ibe ngaphezu kwengxenye yokudla kwakho ikhalori, kanti abanye bakuthatha njengokuncane nje kunobuthi.

Ngokuvamile, iqiniso lincike kumongo.

Abantu asebekhuluphele kakhulu, abanesifo sikashukela noma abakhombisa ezinye izimpawu zokuphazamiseka kwemetabolism okuvame ukuhlotshaniswa nokudla kwaseNtshonalanga, bangahlomula ngokudla i-carb ephansi, ukudla okunamafutha amaningi.

Okungenani, ubufakazi bukhombisa ukuthi lolu hlobo lokudla lusebenza kangcono kunokudla okunamafutha aphansi okusanconywa kaningi (1, 2,).

Kodwa-ke, kubantu abangenazo izinkinga ze-metabolic, abaphilile futhi abasebenzayo, ukudla okune-carb ephansi kungenzeka kungadingeki ngokuphelele.

Yize ukususa wonke ama-carbs kungadingeka ukuguqula ukungasebenzi komzimba okuhambisana nesifo se-metabolic kanye nokukhuluphala, ukugwema ama-carbs amabi kakhulu kunganele ukuvimbela lezi zinkinga kuqala.

Abantu abaningi abanesisindo sokukhuluphala noma isifo sikashukela bangazuza ngokunciphisa ukudla kwabo kwe-carb noma ngokulandela ukudla okune-carb ephansi. Kubantu abaphilile, lolu hlobo lokudla lungahle lungadingeki ngokuphelele.

AmaCarbs Amahle, AmaCarbs Amabi

Abantu abaningi baphila impilo enempilo inqobo nje uma bedla ukudla kwangempela, okungalungisiwe, ngaphandle kokuqukethwe yi-carb.

Ama-Okinawa namaKitavans yizibonelo ezimbili zabantu abanokudla okunama-carb aphezulu kanye nempilo enhle.

Laba bantu bahlala bephilile kuze kwethulwa ukudla kwanamuhla okufana noshukela nama-carbs acwengekile.

Abantu abaningi e-Asia nabo badle ukudla okuphezulu kuma-carbs, ngenkathi begcina impilo ehlukile, okungenani kuqhathaniswa ne-American ejwayelekile.

Lokhu kusho ukuthi akusiwo ama-carbs per se abangela izinkinga, kodwa kunalokho ama-carbs amabi, kanye nokudla okuhlukahlukene okungenamsoco okukhombisa ukudla kwaseNtshonalanga.

Uma uphilile futhi usebenza, asikho isizathu sangempela sokuthi ugweme imithombo ye-carb enempilo njengamazambane, izithelo nezinhlamvu ezigcwele.

Gwema ama-carbs acwengekile afana nofulawa omhlophe noshukela. Kodwa-ke, kubantu abaphilile, asikho isizathu esicindezelayo sokugwema ama-carbs angachazwanga ekudleni okuphelele.

Ukudla Okungashukela, Okungakolweni

Abantu abaningi babheka ushukela nofulawa ocolekileyo kakolweni njengokuphakathi kokudla okubi kakhulu ekudleni komuntu.

Ezinye izinzuzo zezempilo zokudla okune-carb ephansi ne-paleo zisuselwa eqinisweni lokuthi ziyakuqeda lokhu okubili, kanye namafutha we-trans nezinye izinto ezingekho empilweni zokudla okusetshenzisiwe.

Ukudla okungenashukela, okungenakolweni kufana nokudla kwepaleo kepha kuhlanganiswe nobisi olunamafutha aphelele nemithombo enempilo ye-carb.

Ukugxila ekudleni okusezingeni - ukukhetha imithombo emihle yamafutha, amaprotheni nama-carbs.

• Umthetho # 1: Gwema ushukela ongeziwe.
• Umthetho # 2: Gwema ukolweni ocwengileko.
• Umthetho # 3: Gwema amafutha we-trans.
• Umthetho # 4: Ungaphuzi amakhalori (awekho amasoda, amajusi wezithelo).
• Umthetho # 5: Yidla ukudla kwangempela, okungalungisiwe.

Ngokunamathela kule mithetho, uvikela ngokuzenzakalelayo imithombo eminingi ye-carbs elungisiwe ekudleni kwakho.

Ukudla okungenashukela, okungenakolweni kugxila ekudleni okuphelele futhi kugweme ukudla okucutshungulwayo, ikakhulukazi lokho okuqukethe ushukela ongeziwe, amafutha adluliswayo noma ukolweni ocwengiwe.

Yikuphi Ukudla Okudlayo

Kubalulekile ukukhetha ukudla kwangempela, okungasetshenziswanga okufana nento ongayithola emvelweni.

Njengakuqala, ungadla inyama, inhlanzi, amaqanda, izithelo, imikhiqizo yobisi egcwele amafutha, imifino, amantongomane nembewu.

Kepha manje ungangeza ama-carbs enempilo ekuxubeni:

• Izilimo eziyizigaxa: Amazambane, ubhatata, i-taro, njll.
• Izinhlamvu ezipheleleIlayisi, i-oats, i-quinoa, njll.
• Izithelo: Ubhanana, ama-apula, amawolintshi, amapheya, amajikijolo, njll.
• Imifino: Broccoli, ukholifulawa, izaqathe, njll.

Yize amazambane engekho embuzweni ekudleni okunama-carb aphansi futhi kungenzeka kube ukukhetha okungalungile kulabo abangazweli i-carb, kungenjalo ukudla okuhle kakhulu, okunomsoco kakhulu futhi okugcwalisa kakhulu.

Mane uvikele imikhiqizo yamazambane ethosiwe enjengama-French fries nama-chips.

Kunemithombo eminingi ye-carb ongakhetha kuyo, kufaka phakathi amazambane, ama-oats, ama-apula, amawolintshi, amajikijolo, i-broccoli kanye nezaqathe.

Okusemqoka

Kubantu abanempilo futhi abafuna ukuhlala bephilile, ukuzivocavoca umzimba njalo nokugwema ukudla okwenziwe kakhulu kuyisu elihle kakhulu.

Awudingi ukulandela ukudla okuphansi kwe-carb. Ukudla okungenashukela, okungenakolweni, kugxila ekudleni okuphelele, kwangempela, okukuvumela ukuthi ugcine impilo yakho.

Akutholi kulula kakhulu kunalokho.