Kungani AmaCarbs Alungisiwe Engalungile Kuwe

-Delile

• Yini amaCarbs acolisisiwe?
• Izinhlamvu eziCwengisisiwe Ziphansi Kakhulu ku-Fibre nakwi-Micronutrients
• AmaCarbs Ahlanjululwe Angashayela Ukudla ngokweqile futhi andise Ingozi Yokukhuluphala
• AmaCarbs Ahlanjululwe Angandisa Ubungozi Bezifo Zenhliziyo nohlobo 2 Lwesifo Sikashukela
• Akuwona Wonke AmaCarbs Amabi
• Thatha Umlayezo Wekhaya

Akuwona wonke ama-carbs afanayo.

Ukudla okuningi okuphelele okune-carbs kunempilo enhle futhi kunomsoco.

Ngakolunye uhlangothi, ama-carbs acwengekile noma alula asuswe izakhamzimba kanye nefayibha eningi.

Ukudla ama-carbs acwengisisiwe kuxhunyaniswa nobungozi obukhula kakhulu bezifo eziningi, kufaka phakathi ukukhuluphala, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo lwe-2.

Cishe bonke ochwepheshe bezokudla bayavuma ukuthi ama-carbs acwengekile kufanele ancishiswe.

Kodwa-ke, kusengabo main umthombo wama-carbs wokudla emazweni amaningi.

Lo mbhalo uchaza ukuthi ayini ama-carbs acwengekile, nokuthi kungani engeyinhle empilweni yakho.

Yini amaCarbs acolisisiwe?

Ama-carbs ahlanjululwe ayaziwa nangokuthi ama-carbs alula noma ama-carbs asetshenzisiwe.

Kunezinhlobo ezimbili eziyinhloko:

• Ushukela: Ushukela ocwengisisiwe nocutshunguliwe, njenge-sucrose (ushukela wetafula), isiraphu yommbila ephezulu ye-fructose nesiraphu ye-agave.
• Izinhlamvu ezihlanjululwe: Lezi izinhlamvu ezisuswe izingxenye ezinezintambo futhi ezinomsoco. Umthombo omkhulu ufulawa omhlophe owenziwe ngokolweni ocwengile.

Ama-carbs ahlanjululwe aphucwe cishe yonke i-fiber, amavithamini namaminerali. Ngalesi sizathu, zingathathwa njengamakhalori "angenalutho".

Futhi zigaywa ngokushesha, futhi zinenkomba ephezulu ye-glycemic. Lokhu kusho ukuthi ziholela kuma-spikes asheshayo kashukela wegazi namazinga e-insulin ngemuva kokudla.

Ukudla ukudla okuphezulu kunkomba ye-glycemic kuye kwaxhunyaniswa nokudla ngokweqile nokwanda kwengozi yezifo eziningi (,).

Ngokudabukisayo, ushukela nezinhlamvu ezihlanjululwe kuyingxenye enkulu kakhulu yokudla okuphelele kwe-carbohydrate emazweni amaningi (,,).

Imithombo yokudla eyinhloko ye-carbs elungisiwe ufulawa omhlophe, isinkwa esimhlophe, irayisi elimhlophe, amaqebelengwane, ama-sodas, ukudla okulula, ipasta, amaswidi, okusanhlamvu kwasekuseni noshukela ongeziwe.

Zibuye zengezwe kuzo zonke izinhlobo zokudla okusetshenzisiwe.

Ama-carbs acwengekile afaka kakhulu ushukela nezinhlamvu ezicutshunguliwe. Angama-calories angenalutho futhi aholela kuma-spikes asheshayo egazini likashukela nasezingeni le-insulin.

Izinhlamvu eziCwengisisiwe Ziphansi Kakhulu ku-Fibre nakwi-Micronutrients

Izinhlamvu eziphelele ziphezulu kakhulu ku-fiber yokudla ().

Zinezingxenye ezintathu eziyinhloko (,):

1. Igatsha: Isendlalelo sangaphandle esiqinile, esiqukethe i-fiber, amaminerali kanye nama-antioxidants.
2. Igciwane: Umgogodla ocebile ngezakhi zomzimba, oqukethe ama-carbs, amafutha, amaprotheni, amavithamini, amaminerali, ama-antioxidants nezinhlanganisela zezitshalo.
3. I-Endosperm: Isendlalelo esiphakathi, esiqukethe kakhulu ama-carbs namanani amancane amaprotheni.

(Isithombe esivela ku-SkinnyChef).

I-bran negciwane yizingxenye ezinomsoco kakhulu ezinhlamvwini ezigcwele.

Ziqukethe inani eliphezulu lezakhi eziningi, njenge-fiber, amavithamini B, i-iron, i-magnesium, i-phosphorus, i-manganese ne-selenium.

Ngesikhathi senqubo yokucwenga, i-bran kanye negciwane kuyasuswa, kanye nazo zonke izakhi zomzimba eziqukethe ().

Lokhu kushiya cishe kungekho fiber, amavithamini noma amaminerali ezinhlamvini ezicwengileko. Ukuphela kwento esele esele isitashi esigaywe ngokushesha ngamanani amancane amaprotheni.

Uma kushiwo lokho, abanye abakhiqizi bacebisa imikhiqizo yabo ngamavithamini okwenziwa ukwenza okunye ukulahleka kwezakhamzimba.

Ukuthi amavithamini wokwenziwa afanele noma awekho yini njengamavithamini emvelo sekuyisikhathi eside kuphikiswana ngakho. Kodwa-ke, iningi labantu lizovuma ukuthi ukuthola izakhamzimba zakho ekudleni okuphelele kuhlala kuyisinqumo esihle kunazo zonke ().

Ukudla okuphezulu kuma-carbs acwengekile nakho kuvame ukuba ne-fiber encane. Ukudla okune-fiber encane kuxhunyaniswe nengozi eyandayo yezifo ezinjengesifo senhliziyo, ukukhuluphala ngokweqile, uhlobo lwesifo sikashukela sohlobo 2, umdlavuza wekoloni kanye nezinkinga ezahlukahlukene zokugaya ukudla (,,).

Lapho okusanhlamvu kucwengwa, cishe yonke ifayibha, amavithamini namaminerali kuyasuswa kubo. Abanye abakhiqizi bacebisa imikhiqizo yabo ngamavithamini okwenziwa ngemuva kokucutshungulwa.

AmaCarbs Ahlanjululwe Angashayela Ukudla ngokweqile futhi andise Ingozi Yokukhuluphala

Ingxenye enkulu yabantu ikhuluphele ngokweqile noma ikhuluphele ngokweqile. Ukudla ama-carbs amaningi acwengekile kungaba ngesinye sezizathu ezinkulu (,).

Ngoba zine-fiber encane futhi zigaywe ngokushesha, ukudla ama-carbs acwengekile kungadala ukushintsha okukhulu emazingeni kashukela egazini. Lokhu kungaba nomthelela ekudleni ngokweqile ().

Lokhu kungenxa yokuthi ukudla okuphezulu kunkomba ye-glycemic kukhuthaza ukugcwala kwesikhashana, okuhlala cishe ihora elilodwa. Ngakolunye uhlangothi, ukudla okuphansi kunkomba ye-glycemic kukhuthaza umuzwa oqinile wokugcwala, okuhlala cishe amahora amabili kuya kwamathathu (,).

Izinga likashukela egazini lehla cishe ihora noma amabili ngemuva kokudla ukudla okuphezulu kuma-carbs acwengekile. Lokhu kuthuthukisa indlala futhi kuvuselele izingxenye zobuchopho ezihlotshaniswa nomvuzo nokulangazelela ().

Lezi zimpawu zikwenza ufune ukudla okuningi, futhi zaziwa ngokubanga ukudla ngokweqile ().

Ucwaningo lwesikhathi eside luye lwabonisa nokuthi ukudla i-carbs elicwengekile kuhlotshaniswa nokwanda kwamafutha esiswini phakathi neminyaka emihlanu (,).

Ngaphezu kwalokho, ama-carbs acwengekile angadala ukuvuvukala emzimbeni. Ochwepheshe abaningana bacabangele ukuthi lokhu kungaba ngesinye sezimbangela eziyinhloko zokudla kwe-leptin ukumelana nokukhuluphala (,).

Ama-carbs acwengiwe abangela ama-spikes asheshayo kushukela wegazi namazinga e-insulin, futhi akwenze uzizwe ugcwele isikhashana. Lokhu kulandelwa ukwehla kukashukela egazini, indlala nezifiso.

AmaCarbs Ahlanjululwe Angandisa Ubungozi Bezifo Zenhliziyo nohlobo 2 Lwesifo Sikashukela

Isifo senhliziyo sivame ngendlela emangalisayo, futhi njengamanje singumbulali omkhulu emhlabeni.

Uhlobo lwesifo sikashukela sohlobo lwesibili ngesinye isifo esivame kakhulu, esihlasela abantu ababalelwa ezigidini ezingama-300 emhlabeni jikelele.

Abantu abanesifo sikashukela sohlobo lwe-2 basengozini enkulu yokuhlaselwa yisifo senhliziyo (,,).

Ucwaningo lukhombisa ukuthi ukusetshenziswa okuphezulu kwe-carbs elicwengekile kuxhunyaniswa nokuphikiswa kwe-insulin namazinga aphezulu kashukela egazini. Lezi ngezinye zezimpawu eziphambili zohlobo lwesifo sikashukela sohlobo 2 (,,).

Ama-carbs acwengekile nawo andisa amazinga we-triglyceride egazi. Lesi yisici esiyingozi kuzo zombili izifo zenhliziyo nohlobo 2 sikashukela (,,,).

Ucwaningo olulodwa kubantu abadala baseChina lubonise ukuthi ngaphezu kwe-85% yenani eliphelele lokudla kwe-carbohydrate livela kuma-carbs acwengekile, ikakhulukazi ilayisi elimhlophe nemikhiqizo kakolweni ecolisisiwe ().

Ucwaningo lukhombise nokuthi abantu abadla ama-carbs acwengeke kakhulu kabili noma kathathu maningi amathuba okuthola isifo senhliziyo, uma kuqhathaniswa nalabo abadle kancane.

Ama-carbs acwengekile angakhuphula i-triglycerides yegazi, amazinga kashukela egazini futhi abangele ukumelana ne-insulin. Zonke lezi yizici eziyingozi kakhulu zesifo senhliziyo nohlobo 2 lwesifo sikashukela.

Akuwona Wonke AmaCarbs Amabi

Ukudla ama-carbs amaningi acwengekile kungaba nemiphumela emibi eminingi yezempilo. Kodwa-ke, akuwona wonke ama-carbs amabi.

Okunye ukudla okune-carbohydrate, okuphelele kunempilo kakhulu. Lezi yimithombo emikhulu ye-fiber, amavithamini, amaminerali kanye nezinhlanganisela zezitshalo ezahlukahlukene ezizuzisayo.

Ukudla okunempilo okunothe i-carb kufaka phakathi imifino, izithelo, imidumba, izimpande zemifino nezinhlamvu ezigcwele, njenge-oats nebhali.

Ngaphandle kokuthi ulandela ukudla okunomkhawulo we-carb, asikho neze isizathu sokugwema lokhu kudla ngoba kuqukethe i-carbs.

Nalu uhlu lokudla okuyi-12 carb ephezulu okunempilo emangalisayo.

Ukudla okuphelele okuqukethe i-carbs kuvame ukuba nempilo emangalisayo. Lokhu kufaka phakathi imifino, izithelo, imidumba, izimpande zemifino nezinhlamvu ezigcwele.

Thatha Umlayezo Wekhaya

Ukuze uthole impilo efanelekile (nesisindo), zama ukuthola iningi lama-carbs akho ekudleni okuphelele, okukodwa.

Uma ukudla kuza nohlu olude lwezithako, mhlawumbe akuwona umthombo we-carb onempilo.