Buza ugqirha wokutya: Ukuxhaswa ngamafutha wedwa

Umxholo

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Q: Ngaba ngokwenene ndingakwazi ukusika i-carbs ngokupheleleyo kwaye ndiqhubeke ndisebenzisa kwinqanaba eliphezulu, njengoko abanye abaxhasi be-carb ephantsi kunye ne-paleo yokutya bacebisa?

A: Ewe ungazinqunqa ii-carbs kwaye uthembele kumafutha wodwa nge-fuel-kwaye ikhuselekile ngokupheleleyo. Izakha mzimba ezithile ekudleni kwakho zibaluleke kakhulu, kubandakanywa amafutha ahlukeneyo, i-amino acid, kunye neevithamini kunye neeminerals ezininzi. Akukho zishukela okanye iicarbohydrate ezenza uluhlu "lokutya".

Ukuze usebenze ngaphandle kwee-carbs, umzimba wakho wenza umsebenzi olungileyo kakhulu ngokwenza iswekile oyifunayo okanye ukufumana enye imithombo yamandla. Ngokomzekelo, xa unciphisa kakhulu okanye ususa i-carbs ekudleni kwakho, umzimba wakho unako ukwenza iswekile ukugcina njenge-glycogen.

Ingqondo yakho idume ngokuba lidlakudla leswekile, kuba ifuna amandla amaninzi kunye neswekile ngowona mthombo uyithandayo. Kodwa ngaphandle kokuthanda kwengqondo yakho malunga ne-carbohydrate, inothando ngakumbi ngokusinda. Ngenxa yoko iyaziguqula kwaye iyachuma, iyazibasa ngeetoni (imveliso ekwaphulwayo okunamafutha) xa iiCarbs zingekho. Ngapha koko, ingqondo yakho inokuthi itshintshele kulo mthombo wamafutha ngaphandle kokuba wazi nokuba ukhe watya ukutya okuneswekile eninzi kakhulu okanye ukutya okunesondlo, apho utya khona iipesenti ezingama-60 ukuya kuma-70 zeekhalori zakho kumanqatha nakwiigram ezingama-20 ukuya kwezingama-30. (g) yeecarbs ngosuku (ekugqibeleni ukuya kuma-50g ngosuku). Ezi ndlela zokutya zisebenza kakhulu ekulahlekelweni ngamafutha, ukunciphisa umngcipheko othile wesifo sentliziyo, nokunyanga isifo seswekile kunye nokuwa.

Ke, ukuba uyafuna, wena unako usike ngokupheleleyo ii-carbs, unike amandla umzimba wakho ngamafutha, ukuphucula impilo yakho, kunye nokuzilolonga kwinqanaba eliphezulu. Kodwa umbuzo uba: Ngaba uyifunayo ngokwenene? Ukusuka kwimbono yesicelo, ukutya okune-carb esezantsi kakhulu kuthintelwa xa kufikwa kukhetho lokutya-20, 30, okanye i-50g yee-carbohydrate ayininzi, kwaye ungatya kuphela amakhowa amaninzi, i-asparagus, kunye nesipinatshi.

Nantsi enye indlela, indlela elungiselelwe ngakumbi yokusika i-carb eya kuthi ngokuthe ngcembe umzimba wakho uthembele ngakumbi kumafutha, kwaye ke, ukuba kuyimfuneko, phantse kuwo kuphela. Ndenze le "hierarchy ye-carbohydrate" ukubonelela ngesikhokelo esisebenzisekayo sokutya kunye nokuthintela ii-carbs ngokusekwe kwiimfuno zomntu ngamnye.

Olu luhlu lulula lusekwe kwinto yokuba ingeyiyo yonke i-carbs edalwe ngokulinganayo, kukho i-spectrum onokuthi ubathintele kuyo. Ukutya okuphezulu kuluhlu kuninzi lwe-carb- kunye ne-calorie-dense ngelixa iqulethe izondlo ezimbalwa. Njengoko usihla ezantsi kuluhlu, ukutya kuyancipha kwi-carb- kunye ne-calorie-dense ngelixa iqulethe izakha mzimba-koku kukutya ofuna ukukufaka kwipleyiti yakho. Ngamanye amagama, yitya ngakumbi isipinatshi (emazantsi kudidi lwemifuno eluhlaza) kunesoda (phezulu kwicandelo leswekile elongeziweyo).

1. Ukutya okuqulethe iiswekile ezongezelelweyo

2. Iinkozo ezisulungekileyo

3. Iinkozo ezipheleleyo/isitatshi

4. Isiqhamo

5. Imifuno

6. Imifuno eluhlaza

Zama ukunciphisa kunye / okanye ukuphelisa ukutya kunye neziselo kwizikhundla ezibini eziphezulu, kwaye ukuba ufuna ukunciphisa ngakumbi i-carb (okanye ikhalori) yokutya ukuze ukhuphe ukulahleka okukhulu kwamafutha kunye nokulawula ngcono iswekile yegazi, ngoko usebenze ukunciphisa kunye / okanye ukuphelisa ukutya. kwiqela elilandelayo kuluhlu. Ukwamkela le ndlela yothintelo lwe-carb kuya kukunceda ukuba ugxile kwi-carbs exineneyo ngezondlo ngelixa kukufumana ukuba uthintele inqanaba leekhabhu ezilungele wena kunye neemfuno zakho zemihla ngemihla.

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