Ngaba Ungasela Utywala kwisidlo esineCarb ephantsi?

Umxholo

• Iindidi ezininzi zoTywala ziphezulu kwiiCarbs
• Utywala buqukethe iiKhalori ezingenanto
• Utywala bunokucothisa ukutsha kwamafutha
• Ukutya okugqithisileyo kunokunxulunyaniswa nokuzuza ubunzima
• Izinketho zeCarb ezisezantsi ziyafumaneka
• Umgca osezantsi

Izidlo ezisezantsi zecarb zisandula ukuthandwa njengeyona ndlela isebenzayo yokunciphisa umzimba kunye nokuphucula impilo.

Ngokwesiqhelo zibandakanya ukusika ukutya okune-carb ephezulu njengokutya okusulungekileyo, iziqhamo, imifuno enesitatshi kunye nemidumba kwaye endaweni yoko kugxile kumafutha asempilweni nakwiiproteni.

Nangona kunjalo, abantu abaninzi abaqinisekanga malunga nokuba ingaba utywala bunokuselwa kwisidlo esine-carb ephantsi, kwaye iingcebiso malunga nomxholo zinokuphikisana.

Eli nqaku liphanda ukuba ngaba unganako okanye kufuneka usele utywala kwisidlo esinee-carb ezisezantsi.

Iindidi ezininzi zoTywala ziphezulu kwiiCarbs

Iindidi ezininzi zotywala ziphezulu kwii-carbohydrate - ezinye zipakisha iikhabhohthi ezininzi ngokusebenza kuneziselo ezinxilisayo, iilekese kunye needyiwa.

Umzekelo, ibhiya inesiqulatho se-carb ephezulu, njengoko isitatshi yenye yezona zinto ziphambili.

Iqukethe i-3-12 yeegramu ze-carbs nge-12-ounce (355-ml) yokukhonza, kuxhomekeka kwizinto ezahlukeneyo, njengokukhanya okanye ukuhluka okuqhelekileyo ().

Iziphuzo ezixubileyo zikwindawo ephezulu kakhulu yee-carbs ngenxa yezithako ezinje ngeswekile, ijusi kunye nezinye izinto ezixubileyo zokuphucula incasa.

Ukuthelekisa, nazi iicarbs ezininzi zeziselo ezinxilisayo ():

Ubhiya kunye neziselo ezixubekileyo ziphezulu kakhulu kwii-carbs, neziselo ezithile zipakisha ukuya kuthi ga kwi-34 yeegramu zecarbs ngokusebenza.

Utywala buqukethe iiKhalori ezingenanto

Utywala butyebile kwiikhalori ezingenanto, oko kuthetha ukuba ineekhalori ezininzi ngaphandle kweevithamini, iiminerali kunye nezinye izakhamzimba eziyimfuneko ezifunwa ngumzimba wakho.

Oku akunakuba negalelo kukusilela kwesondlo kuphela kodwa kunokukhokelela ekuzuzeni ubunzima ekuhambeni kwexesha.

Utywala sesona sibini sixhaphake kakhulu sekhalori emva kokutyeba-ukupakisha iikhalori ezisi-7 kwigrama nganye ().

Ukongeza nokuba kukuhambisa utywala kube kanye kwindlela otya ngayo yonke imihla kunokongeza amakhulu eekhalori ngelixa usenza igalelo ecaleni kweprotein, fiber okanye micronutrients.

Ukuba awulungelelanisi indlela otya ngayo ukuze unike ingxelo ngezi khalori zongezelelekileyo, zinokukhokelela ekuzuzeni ubunzima, nokuba uthatha i-carb.

Utywala buqulethe inani eliphezulu leekhalori kodwa ziphantsi kwizakhamzimba ezibalulekileyo njengeprotein, ifayibha, iivithamini kunye neeminerali.

Utywala bunokucothisa ukutsha kwamafutha

Izifundo zibonisa ukuba ukusela kakhulu kunokuthintela ukutshiswa kwamafutha kwaye kuthintele ukwehla kobunzima.

Kungenxa yokuba xa usela utywala, umzimba wakho ubuthambisa ngaphambi kwezinye izakhamzimba ukuze ubusebenzise njengombane ().

Oku kunokucothisa ukutshiswa kwamafutha kwaye kubangele ii-carbs, iiprotein kunye namafutha ekudleni kwakho ukuba agcinwe njengezicwili ezinamafutha, okukhokelela kumanqatha omzimba ().

Ukusela kakhulu utywala kunokunciphisa ukonakala kwamafutha kunye nokwandisa okunamafutha acid, ekhokelela ekufumaneni i-triglycerides kwisibindi sakho. Ixesha elingaphezulu, oku kubangela imeko ebizwa ngokuba sisifo sesibindi esinamafutha ().

Ayisiyiyo kuphela into enokuba neziphumo ezibi esinqeni sakho kodwa nakwiziphumo ezibi kakhulu xa kuziwa kwimpilo yakho.

Utywala bubekwa phambili kunezinye izondlo emzimbeni. Inokucothisa ukutshiswa kwamafutha kunye nokwandisa ukugcinwa kwamafutha.

Ukutya okugqithisileyo kunokunxulunyaniswa nokuzuza ubunzima

Izifundo ezininzi zibonise ukuba ukusela ngokumodareyitha kunokunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima (,).

Kwelinye icala, utywala obuninzi buye babotshelelwa ekuzuzeni ubunzima kwizifundo zokujonga.

Olunye uphononongo olwenziwe kwabasetyhini abangama-49,324 bafumanisa ukuba abantu abasela utywala ubuncinci abatya ubuncinci iziselo ezibini ngosuku babenyuse amathuba okufumana ubunzima xa kuthelekiswa nabantu abangaseliyo (8).

Olunye uphononongo kumadoda aphantse ayi-15,000 abonisa ukuba ukwanda kotywala kunxulunyaniswa nomngcipheko omkhulu wokufumana ubunzima kwisithuba seminyaka engama-24 ().

Ke ngoko, nokuba utya ukutya okune-carb ephantsi okanye akunjalo, kungcono ukusela utywala ngokumodareyitha, okuchazwa njengesiselo esinye ngemini kubafazi kunye neziselo ezibini ngosuku ngamadoda ().

Ukusela utywala ngokumodareyitha kunokunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima. Nangona kunjalo, ukutya kakhulu kuye kwayanyaniswa nomngcipheko ophezulu wokufumana ubunzima kwizifundo zokujonga.

Izinketho zeCarb ezisezantsi ziyafumaneka

Iindidi ezithile zotywala zinokungena kukutya okune-carb esezantsi xa ziselwe ngokumodareyitha.

Umzekelo, iwayini kunye nebhiya elula zombini zisezantsi kakhulu kwii-carbs, zinee-gramu ezi-3-4 nje ngokutya.

Okwangoku, iifom zotywala ezihlambulukileyo njenge-rum, i-whisky, i-gin kunye nevodka zonke azinacarb ngokupheleleyo.

Ukongeza isuntswana lencasa kwezi ziselwayo ngelixa ugcina i-carb in check, maneka nje iswekile eswiti kwaye udibanise utywala kunye neenketho ze-carb ezisezantsi ezinje ngesoda yokutya okanye amanzi eswekile angenashukela endaweni yoko.

Nazi iintlobo ezimbalwa zotywala eziphantsi kwii-carbs kwaye zinokulingana nokutya okune-carb ephantsi xa usetyenziswa ngokumodareyitha ():

Ubhiya olula kunye newayini ziphantsi kwii-carbs ngelixa iifom ecocekileyo zotywala njenge-rum, i-whisky, i-gin kunye ne-vodka ayinayo i-carb.

Umgca osezantsi

Iindidi ezithile zotywala ziyi-carb ephantsi okanye i-carb-free kwaye zinokungena kwisondlo esisezantsi-carb.

Oku kubandakanya ibhiya elula, iwayini kunye neendlela ezingcolileyo zotywala ezinjengewhisky, igin kunye nevodka.

Nangona kunjalo, kungcono ukuba unamathele kwiziselo ezingekho ngaphezu kwe-1-2 ngosuku, njengoko ukutya okugqithisileyo kunokucothisa ukutshiswa kwamafutha kwaye kubangele ukutyeba.