Ukutya okune-Carbohydrate
Umxholo
- Uluhlu lokutya okune-carbohydrate
- Zithini iicarbohydrate
- Ukutya okunotye kakhulu kwiicarbohydrate ezinzima
- Ukutya okunotye kwiicarbohydrate ezilula
- Ziziphi iicarbohydrate ezilungileyo
- Usebenzisa njani ii-carbohydrate ukufumana ubunzima bemisipha
Ukutya okunotye kakhulu kwiicarbohydrate, ezinje ngesonka, ukutya okuziinkozo, irayisi kunye nayo yonke ipasta, yindlela ebalulekileyo yamandla emzimbeni, njengoko iswekile yenziwa ngexesha lokwetyisa, engoyena mthombo wamandla kwiiseli zomzimba.
Xa ukutya kutyiwa ngesixa esikhulu, umzimba usebenzisa inxenye yokwenza amandla kwaye okungasetyenziswanga kugcinwa njengamafutha kwizihlunu ze-adipose, kuthanda ukutyeba. Ke ngoko, ukusetyenziswa kwayo kufuneka kulawulwe, kucetyiswa ukuba kutyiwe i-200 ukuya kwi-300 yeegramu ngosuku kwisidlo esiqhelekileyo, nangona kunjalo le mali inokwahluka ngokobunzima, ubudala, isini kunye nokusebenza komzimba okwenziwa ngumntu.
Kwimeko yabantu abanqwenela ukunciphisa umzimba, kubalulekile ukulawula uhlobo lweecarbohydrate ezisetyenzisiweyo, kunye nezahlulo, kwaye kufuneka bakhethe ukutya okunee-carbohydrate ezincinci kunye nefayibha eninzi kulwakhiwo lwabo. Nantsi indlela yokutya ukutya okune-carb ephantsi.
Uluhlu lokutya okune-carbohydrate
Le theyibhile ilandelayo inoluhlu lokutya elinelona nani liphezulu leecarbohydrate kunye nenani lefayibha:
| Ukutya | Inani leecarbohydrate (100 g) | Ifayibha (100 g) | Amandla kwi-100 g |
| Uhlobo lokutya okusanhlamvuAmagqabi ombona | 81.1 g | 3.9 g | Iikhalori ezingama-374 |
| Uflawa wombona | 75.3 g | 2.6 g | Iikhalori ezingama-359 |
| Umgubo | 75.1 g | 2.3 g | Iikhalori ezingama-360 |
| Umgubo weerye opheleleyo | 73.3 g | 15.5 g | Iikhalori ezingama-336 |
| Ibhisikidi yaseMaisena | 75.2 g | 2.1 g | Iikhalori ezingama-443 |
| I-toast epheleleyo | 62.5 g | 7.4 g | Iikhalori ezingama-373 |
| Uhlobo lwesonkana esisicabaumqholi wekrimu | 61.6 g | 3.1 g | Iikhalori ezingama-442 |
| Isonka saseFransi | 58.6 g | 2.3 g | Iikhalori ezingama-300 |
| Isonka seRye | 56.4 g | 5.8 g | Iikhalori ezingama-268 |
| Isonka esimhlophe | 44.1 g | 2.5 g | Iikhalori ezingama-253 |
| Irayisi emhlophe ephekiweyo | 28.1 g | 1.6 g | Iikhalori ezili-128 |
| Irayisi epheleleyo ephekiweyo | 25.8 g | 2.7 g | Iikhalori ezili-124 |
| Ioodles eziphekiweyo | 19.9 g | 1.5 g | Iikhalori ezili-102 |
| I-oats esongiweyo | 66.6 g | 9.1 g | Iikhalori ezingama-394 |
| Izambana elibhakiwe | 18.5 g | 1.6 g | Iikhalori ezingama-87 |
| Ibhatata ebisiweyo | 28.3 g | 3 g | Iikhalori ezili-123 |
| Iipeyiti eziphekiweyo | 7.9 g | 4.8 g | Iikhalori ezingama-72 |
| Iichickpeas eziphekiweyo | 16.7 g | 5.1 g | Iikhalori ezili-130 |
| Iilenti eziphekiweyo | 16.3 g | 7.9 g | Iikhalori ezingama-93 |
| Iimbotyi ezimnyama eziphekiweyo | 14.0 g | 8.4 g | Iikhalori ezingama-77 |
| Soy ephekiweyo | 5.6 g | 5.6 g | Iikhalori ezili-151 |
Ukutya okudweliswe kule theyibhile zezinye zezinto ezityebileyo kwiicarbohydrate, kodwa kukho nokunye ukutya okuneecarbohydrate kodwa kubuncinane bazo, ezinje ngobisi, iyogathi, itshizi, ithanga, iibhithi, iirobhothi, iminqathe, iiapile okanye amapere, umzekelo iiCarbohydrate, kodwa zincinci. Okunye ukutya okunotye kakhulu kwiicarbohydrate ngumgubo wecassava, osetyenziswa kakhulu ukwenza umgubo wemanioc. Funda indlela yokutya umgubo we-manioc ngaphandle kokufumana amafutha.
Zithini iicarbohydrate
IiCarbohydrate, ezibizwa ngokuba ziicarbohydrate, ii-glycides okanye ii-saccharides, ziimolekyuli ezenziwa yimichiza efana nekhabhon, ihydrogen kunye neoksijini. Umsebenzi wayo ophambili kukubonelela ngamandla ngokukhawuleza emzimbeni, njengoko kulula ukwetyisa, nangona kunjalo xa la mandla engasetyenziswanga, ayaphela agcinwe emzimbeni njengamafutha kwiiseli zethambo le-adipose.
Yonke imifuno ineecarbohydrate kunye nokutya ekuphela kwemvelaphi yezilwanyana ezineecarbohydrate bubusi. Ukusetyenziswa kwakho okucetyiswayo kwisambuku sokutya kwemihla ngemihla akufuneki kudlule kwi-60% yenani elicetyiswayo leekhalori ngosuku.
IiCarbohydrate zinokuhlelwa njengezilula nezintsonkothileyo ngokweempawu zemolekyuli, kunye nobunzima kunye nefayibha ephezulu yeyona ifanelekileyo ukutyiwa kwisidlo sokunciphisa umzimba.
Ukutya okunotye kakhulu kwiicarbohydrate ezinzima
Ukutya okunee-carbohydrate ezintsonkothileyo kuyacothiswa ukwetyiswa ngumzimba, iswekile ikhutshwa kancinci egazini kwaye inceda ukuvelisa imvakalelo yokuhlutha ixesha elide, ngakumbi ukuba ukutya kunefayibha eninzi. Ke ngoko, ukutya okutyebileyo kwii-carbohydrate ezintsonkothileyo zihlelwa njengezinexabiso eliphantsi okanye eliphakathi. Funda ngakumbi malunga nesalathiso sokutya se-glycemic.
Ukutya okunotye kakhulu kwiicarbohydrate kukutya okumnandi okuncinci, okufana nerayisi kunye nepasta yokutya okuziinkozo, kunye neenkozo ezipheleleyo, iilentile, iinkukhu, iminqathe okanye amandongomane.
Oku kutya kufanelekile kubantu abaneswekile kwaye kufuneka kutyiwe ngexesha lokunciphisa umzimba, kuba banazo iivithamini ezininzi ze-B, i-iron, imicu kunye neeminerali.
Ukutya okunotye kwiicarbohydrate ezilula
Ukutya okunotye ngee-carbohydrate ezilula zezi zinto umzimba uzifunxa ngokukhawuleza kwinqanaba lamathumbu ukuba zisetyenziswe njengamandla, zisenza ukuba umntu azive elambile ngokukhawuleza, ngokungafaniyo nee-carbohydrate ezintsonkothileyo ezinomxholo ophezulu wefayibha. Eminye imizekelo yee-carbohydrate elula sishukela esulungekisiweyo, iswekile yedemerara, imolasses, ubusi, i-fructose ekhoyo kwiziqhamo kunye ne-lactose, esiswekile ekhoyo elubisini.
Ukongeza, kukho okunye ukutya okugqityiweyo okuneswekile engaphezulu ezinje ngeelekese, iziselo ezibandayo, i-marmalade, iijusi ezinamashishini, iintsini kunye neelekese.
Olu hlobo lwekhabhohayidrethi lonyusa iswekile yegazi ngokukhawuleza, kwaye ke luthathwa ngokuba nesalathiso se-glycemic index, kwaye ke kufuneka luthintelwe ngabantu abaneswekile kunye nabantu abafuna ukunciphisa ubunzima.
Ziziphi iicarbohydrate ezilungileyo
Ngelixa yonke imithombo yeecarbohydrate ilungile, ukukhetha eyona isempilweni ayisiyonto ilula. Olona khetho lufanelekileyo kwabo bafuna ukunciphisa umzimba okanye ukuphucula iziphumo zabo ejimini kukutya ukutya okupheleleyo, ukongeza kwiziqhamo kunye nemifuno. Nangona kunjalo, kubalulekile ukuba uhlale ujonga itafile yesondlo yokutya ukuze ukhethe olona khetho lufanelekileyo, kuba iimveliso ezininzi zongeze iswekile okanye amanqatha aphezulu.
Ke, eminye imithombo elungileyo yeecarbohydrate ngenxa yenani eliphezulu lefayibha zezi:
- Iziqhamo ezinefayibha: iplamu, ipapaya, ipere, istrawberry, i-kiwi, imandarin, ilamuni, ipitaya kunye nepesika;
- Ukutya okupheleleyo: irayisi emdaka, irayisi eziziinkozo, ipasta emdaka, isonka esimdaka okanye isonka sembewu;
- Imifuno: ikhaphetshu, i-broccoli, icauliflower;
- Iinkozo: iimbotyi, iilentile, iichickpeas kunye nee-ertyisi;
- Ukutya okuziinkozo: oat;
- Ukutyhubela: ibhatata enamaxolo kunye ne-yam
Ukutya okuneswekile eninzi, njengamaqebengwana, iikeyiki, iibhari zesiriyeli kunye neelekese ngokubanzi akufuneki kutyiwe ukuba ufuna ukunciphisa umzimba okanye wandise izihlunu.
Usebenzisa njani ii-carbohydrate ukufumana ubunzima bemisipha
Ukufumana ubunzima bemisipha kuyacetyiswa ukuba kudle izahlulo ezininzi zee-carbohydrate ezintsonkothileyo imini yonke nangaphambi koqeqesho, njengoko zibonelela ngamandla ekufuneka umzimba usebenze ngokomzimba. Ukuya kuthi ga kwiyure enye emva koqeqesho kuyacetyiswa ukuba utye ukutya okune-protein, okufana neyogathi, umzekelo, ukulungiselela ukuzuza kobunzima bemisipha.
Nangona kunjalo, kwezona ziphumo zihle, eyona nto ibalulekileyo kukubonisana nengcali yezondlo ukuze ilungiselele isicwangciso sesondlo esimiliselwe iimfuno zomntu ngamnye.
Bukela le vidiyo ukuze ufunde ukusebenzisa iicarbohydrate ukuphucula iziphumo ejimini:
Idumile Kwi-Portal
Liposculpture: yintoni na, kwenziwa njani kwaye uchache
