Buza uGqirha wokuTyelwa: Yintoni eBalwa njengeCarb?

Umxholo

• Uphengululo lwe

Q: Ingcali yam yokutya yandixelela ukuba ndinciphise ii-carbs, kodwa ndibhidekile malunga nokubala okusanhlamvu kwaye yeyiphi imifuno enesitatshi.

A: Xa uthintela ii-carbs zakho, qala ngokutya okuninzi okune-carbohydrate ekutyeni kwakho: ukutya okuneswekile eyongeziweyo. Emva koko sebenza ngendlela yakho yokunciphisa iinkozo kunye neepasta, emva koko iitapile kunye nombona, emva koko imifuno eseleyo yesitatshi.

Inkqubo yokutshintshiselana evela kuMbutho weSifo seSwekile waseMelika amaqela okutya okwahlukileyo ngeempawu ezifanayo zesondlo. Ngokoluhlu lwabo, oku kulandelayo ziinkozo:

• Ingqolowa kunye nomgubo wengqolowa
• I-oatmeal
• Ingqolowa
• Amaqhashu
• irayisi emdaka
• Irye iphelele
• Ibhali egcwele iinkozo
• Irayisi yasendle
• I-Buckwheat
• Milethi
• IQuinoa

Kwaye le mifuno zizistatshi:

• IParsnip
• Amazambane
• Ithanga
• I-squash ye-acorn
• Ithanga leskwashi
• Iipeyisi ezihlaza
• Umbona

Ngelixa eli qela lesibini sisikhokelo esilungileyo, abona bakho baphuli-carb iphezulu, ifayibha esezantsi, ukugaya ngokukhawuleza, eyona mifuno iphantsi-ziitapile kunye nombona. Abanye banokuba sisisitatshi, kodwa umxholo wabo wefayibha kunye nefuthe kwiswekile yegazi zibhetele kuwe. Ithanga, umzekelo, lineegram ezingama-20 zekhabhohayidrethi kwikomityi enye, kodwa ikwaqulathe iigrama ezisi-7 zefayibha.

I-squash kufuneka ilunge kwindlela otya ngayo, ngaphandle kokuba uzama ukuthintela kakhulu ii-carbohydrate zakho ukuze ulandele ukutya kwe-ketogenic (50g yeecarbohydrate ngosuku). Kwimeko apho, imifuno enje nge-butternut squash, i-ertyisi kunye ne-acorn squash iya kukubeka ngaphezulu komda wakho we-carb ngokukhawuleza. Kodwa loo nto ikushiya nemifuno ephantsi ye-carbohydrate, kubandakanya i-zucchini, i-broccoli, isipinatshi, ikhaphetshu, iseleri, kunye ne-asparagus ukubala ezimbalwa.

Uphengululo lwe