IiCarbohydrate

IiCarbohydrate zezinye zezona zondlo ziphambili kukutya kwethu. Banceda ukubonelela amandla emzimbeni wethu. Zintathu iintlobo eziphambili zeecarbohydrate ezifumaneka kukutya: iswekile, istatshi, kunye nefayibha.

Abantu abanesifo seswekile bahlala befuna ukubala isixa seecarbohydrate abazityayo ukuqinisekisa ukubonelelwa okungaguqukiyo imini yonke.

Umzimba wakho udinga zonke iintlobo zecarbohydrate ukuze usebenze kakuhle.

Iswekile kunye nenkoliso yesitatshi yaphulwe ngumzimba yaba yiglucose (iswekile yegazi) ukuze isetyenziswe njengamandla.

Ifayibha yinxalenye yokutya engaphulwanga ngumzimba. Zimbini iintlobo zefayibha. Ifayibha engenakunyibilika yongeza ubuninzi kwizitulo zakho ukuze uhlale uhlala rhoqo. Ifayibha enyibilikayo inceda ukuthoba amanqanaba e-cholesterol kwaye inokunceda ukuphucula ulawulo lweglucose yegazi. Zombini ezi ntlobo zefayibha zinokukunceda uzive ugcwele kwaye uhlale kubunzima obusempilweni.

Iindidi ezininzi zokutya ziqulathe uhlobo olunye okanye nangaphezulu lweecarbohydrate.

IISUKARI

Iswekile zenzeka ngokwendalo kwezi zinto zityebileyo zokutya:

• Iziqhamo
• Ubisi kunye neemveliso zobisi

Olunye uhlobo lokutya longeze iswekile. Ukutya okuninzi okupakishiweyo nokucokisekileyo kuneswekile eyongeziweyo. Oku kubandakanya:

• Ipipi
• Iicookies, iikeyiki kunye namaqebengwana
• Rhoqo (ezingezizo ukutya) iziselo ezihlwahlwazayo, ezifana nesoda
• Ii-syrups ezinzima, ezinje ngezo zongezwa kwiziqhamo ezinamathanga

Iinkozo ezicociweyo ezineswekile eyongeziweyo zibonelela ngeekhalori, kodwa azinazo iivithamini, iiminerali kunye nefiber. Ngenxa yokuba zingenazondlo, oku kutya kunika "iikhalori ezingenanto" kwaye kunokukhokelela ekuzuzeni ubunzima. Zama ukunciphisa ukutya kwakho ukutya okuneswekile.

UKUQALA

Oku kutya kutyebileyo kunezitatshi kakhulu. Uninzi luphezulu kakhulu kwifayibha:

• Iibhontshisi ezinqiniweyo kunye ezomileyo, ezinje ngeembotyi zezintso, iimbotyi ezimnyama, iimbotyi zepinto, ii-erty zamehlo amnyama, ii-ertyisi ezahlukileyo kunye neembotyi ze-garbanzo
• Imifuno enesitatshi, efana neetapile, umbona, ii-ertyisi eziluhlaza kunye neeparsnips
• Iinkozo ezipheleleyo, ezifana nerayisi emdaka, ihabile, ibhali kunye nequinoa

Iinkozo ezicoliweyo, ezinje ngezo zifumaneka kwiikeyiki, isonka esimhlophe, irayisi kunye nerayisi emhlophe nazo zinestatshi. Nangona kunjalo, abanazo iivithamini ze-B kunye nezinye izakhamzimba ezibalulekileyo ngaphandle kokuba ziphawulwe "zityetyisiwe." Ukutya okwenziwe ngomgubo ocoliweyo okanye "omhlophe" kukwanayo nefayibha encinci kunye neeprotein kuneemveliso eziziinkozo kwaye akuncedi uzive wanelisekile.

IFAYIBHILE

Ukutya okuphezulu-fiber kubandakanya:

• Iinkozo ezipheleleyo, ezinje ngengqolowa kunye nerayisi emdaka kunye nezonka ezigcweleyo, iinkozo kunye nabaqhekezi
• Iibhontshisi kunye nemidumba, efana neembotyi ezimnyama, iimbotyi zezintso kunye neembotyi ze-garbanzo
• Imifuno, enje nge-broccoli, ihlumelo laseBrussels, umbona, iitapile ezinesikhumba
• Iziqhamo ezinje ngamaqunube, amapere, iiapile namakhiwane
• Amandongomane nembewu

Uninzi lokutya okucociweyo kunye nokucokiswa, okucetyisiweyo okanye akunjalo, kuphantsi kwifayibha.

Ukutya ii-carbohydrate ezininzi ngohlobo lokucutshungulwa, ukutya okunesitatshi, okanye ukutya okuneswekile kunokunyusa iikhalori zakho, ezinokukhokelela ekuzuzeni ubunzima. Inokukukhokelela ekubeni ungasebenzisi ngokwaneleyo amafutha kunye neeproteni.

Ukuthintela ngokungqongqo ii-carbohydrate kunokubangela ketosis. Kulapho umzimba usebenzisa amanqatha kumandla ngoba azonelanga iicarbohydrate ekutyeni ukuze umzimba uwasebenzisele amandla.

Kukulungele ukufumana uninzi lweecarbohydrate zakho kwiinkozo, ubisi, iziqhamo, kunye nemifuno endaweni yokutya okusulungekileyo. Ukongeza kwiikhalori, ukutya okugcweleyo kunika iivithamini, iiminerali kunye nefayibha.

Ngokwenza ukhetho lokutya okulumkileyo, unokufumana uluhlu olupheleleyo lwee-carbohydrate ezisempilweni kunye nezondlo ezininzi:

• Khetha ukutya okwahlukeneyo kubandakanya iinkozo, iziqhamo kunye nemifuno, iimbotyi kunye nemidumba, kunye neemveliso zobisi ezinamafutha asezantsi okanye ezingenamafutha.
• Funda iilebheli ezikheniweyo, ezipakishwe, kunye nokutya okunqabileyo ukunqanda iswekile, ityuwa kunye namafutha.
• Yenza ubuncinci isiqingatha seenkonzo zakho zokutya okuziinkozo ngemini ngokusuka kwiimbewu ezipheleleyo.
• Khetha iziqhamo zonke kunye ne-100% yejusi yeziqhamo ngaphandle kweswekile eyongeziweyo. Yenza okungenani isiqingatha seziqhamo zakho zemihla ngemihla kwiziqhamo ezipheleleyo.
• Nciphisa iilekese, iziselo ezineswekile kunye notywala. Nciphisa iishukela ngaphantsi kweepesenti ezili-10 zeekhalori zakho ngosuku.

Nantsi into ethathelwa ingqalelo "kukutya oku-1" kokutya okune-carbohydrate ngokwe-USDA (www.choosemyplate.gov/):

• Imifuno enesitatshi: 1 indebe (230 gram) iitapile ezicujiweyo okanye ibhatata emhlophe, 1 indlebe encinci yombona.
• Iziqhamo: 1 iziqhamo eziphakathi (ezifana ne-apile okanye iorenji), ½ ikomityi yeziqhamo ezomisiweyo (95 gram) 1 indebe eyi-100% yejusi yeziqhamo (i-240 milliliters), ikomityi enye yamajikijolo (okanye malunga nama-8 amaqunube amakhulu).
• Izonka kunye neenkozo, iinkozo neembotyi: 1 isilayi yesonka I-1/2 indebe (i-100 gram) yerayisi ephekiweyo emdaka, ipasta, okanye isiriyeli; I-1/4 yekomityi ephekiweyo yee-ertyisi, iilentile, okanye iimbotyi (i-50 gram), iikomityi ezi-3 ezipapa (30 grams).
• Ubisi: 1 indebe (i-240 milliliters) yobisi olunamafutha okanye olunamafutha asezantsi okanye ii-ounces eziyi-8 (225 gram) iyogathi ecacileyo.

Isitya sokutya sicebisa ukuba ugcwalise isiqingatha seplate yakho ngeziqhamo kunye nemifuno, kunye nesinye kwisithathu sepleyiti yakho ngeenkozo, ubuncinci sisiqingatha sazo zizonke.

Nantsi isampulu ye-2,000-imenyu yeekhalori ezinokhetho olusempilweni lwe-carbohydrate:

UKUSASA

• 1 indebe (i-60 gram) ingqolowa ecekeceke ingqolowa, egalelwe i-1 tbsp (10 g) iivini ezomileyo kunye nekomityi enye (i-240 milliliters) ubisi olungenamafutha
• Ibhanana encinci encinci
• 1 iqanda elibilisiweyo

UMSEBENZI

Isitswitshi esitshayiweyo, esenziwe nge-ounces ezi-2 (55 gram) ingqolowa yepita yengqolowa, ikomityi ye-1/4 (i-12 yeigram) i-lettuce yamaRoma, izilayi ezi-2 zetamatato, ii-ounces ezi-3 (85 iigrem) ezisikiweyo zesifuba esitshayiweyo.

• 1 ithisipuni (i-tsp) okanye i-5 milliliters (mL) yemayonnaise yohlobo lwesaladi yokunxiba
• 1 tsp (2 g) lwemostade emthubi
• 1 eliphakathi eliphakathi
• 1 indebe (240 ml) ijusi yetumato

ISIDLO SOKUDLA

• Ii-ounces ezi-5 (i-140 gram) ezigcobileyo ngaphezulu
• Indebe ye-3/4 (i-190 gram) iitapile ezicujiweyo
• 2 tsp (10 g) imajarini ethambileyo
• 1 indebe (30 gram) isaladi yespinatshi
• I-ounce (55 iigram) ingqolowa yesidlo sangokuhlwa esipheleleyo
• 1 tsp (5 g) imajarini ethambileyo
• 1 indebe (i-240 milliliters) ubisi olungenamafutha
• 1 indebe (i-240 milliliters) iapilesauce engenashukela

UKUXHUMANA

• Ikomityi ye-1 (225 gram) iyogathi ye-oyile ephantsi ene-sitrobheli ngaphezulu
  

Isitatshi; Iishukela ezilula; Iswekile; Iikhabhohayidrethi ezinzima; Ukutya - iicarbohydrate; Iicarbohydrate ezilula

• IiCarbohydrate ezintsonkothileyo
• Iicarbohydrate ezilula
• Ukutya okunesitatshi

I-Baynes JW. IiCarbohydrate kunye neepids. Ku: Baynes JW, Dominiczak MH, ii-eds. Unyango ngamachiza. Umhla we-5. IPhiladelphia, PA: Elsevier; I-2019: isahluko 3.

I-Bhutia YD, i-Ganapathy V. Ukugaya kunye nokufakwa kwe-carbohydrate, iprotein, kunye namafutha. Ku: UFeldman M, uFriedman LS, uBrandt LJ, ii-eds. Sleisenger & Fordtran's Amathumbu kunye nezifo zesibindi. Ngomhla we-11. IPhiladelphia, PA: Elsevier; 2021: isahl. 102.

IMaqbool A, iipaki ze-EP, uShaikhkhalil A, uPanganiban J, uMitchell JA, uStallings VA. Iimfuno zesondlo. Ku: Kliegman RM, St Geme JW, Blum NJ, Shah SS, Tasker RC, Wilson KM, ii-eds. Incwadi kaNelson yeNcwadi yePediatrics. Umhla wama-21. IPhiladelphia, PA: Elsevier; 2020: isahluko 55.

ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu kunye neSebe lezoLimo laseMelika. Izikhokelo zokutya ze-2015-2020 zokutya kubantu baseMelika. Ngomhla we-8. ezempilo.gov/our-work/food-nutrition/2015-2020-izikhokelo zezidlo / izikhokelo / izikhokelo /. Ukuhlaziywa kweDisemba 2015. Kufumaneka ngo-Ephreli 7, 2020.