Ngaba ukutya ibhatata kuyakutyeba okanye kunciphise umzimba?

Umxholo

• Uyisebenzisa kanjani ibhatata emhlophe ukufumana ubunzima bemisipha
• Uyisebenzisa njani ibhatata ukunciphisa umzimba
• Iibhatata ezimnandi

Iibhatata zityiwa kakhulu ngabantu abenza umthambo kunye noochwephesha bomthambo ngenxa yokunikezelwa kwamandla emzimbeni, kuba owona mthombo wazo wesondlo yi-carbohydrate.

Nangona kunjalo, iitapile zodwa azikwenzi utyebe okanye ubhitye. Oku kuya kuxhomekeka kukutya okupheleleyo kunye nenqanaba lomsebenzi womzimba. Ukwehla kobunzima, kuya kufuneka ukuba ube namandla ongekho mhle, oko kukuthi, chitha iikhalori ezininzi kunokuba uzisebenzisile. Ukuze ufumane ubunzima okanye ufumane ubunzima bemisipha, kubalulekile ukuba ufake iikhalori ezingaphezulu kokuchitha.

Njengako konke ukutya, iitapile kufuneka zityiwe ngokumodareyitha, ngokwamandla kunye neenjongo zezondlo kunye neemfuno. Kule nto, kubalulekile ukuba ujonge isondlo ukuze enze isicwangciso sokutya esinceda ukufezekisa iziphumo ngendlela efanelekileyo.

Uyisebenzisa kanjani ibhatata emhlophe ukufumana ubunzima bemisipha

Njengomthombo weecarbohydrate, ukutya ibhatata kuphucula ukusebenza kuqeqesho kwaye ke kuyanceda ekufumaneni ubunzima bemisipha. Kodwa kubalulekile ukwazi ukuba le nkqubo ayixhomekeki kuphela kwimithambo, kodwa nakwibhalansi yokutya phakathi kweeproteni kunye neecarbohydrate.

Ngokubanzi, kubalulekile ukutya ukutya okuneecarbohydrate kunye neeproteni rhoqo kwizidlo ezi-3 ukuya kwezi-6 ngosuku. Elona nani lililo lezondlo ngu-4: 1, oko kukuthi, kuyimfuneko ukufunxa amaxesha angama-4 esixa seegram ze-carbohydrate ngokunxulumene neprotheni xa injongo kukwakha ubunzima bemisipha.

Kule nto, ukuba iigram ezingama-200 zeebhatata zityiwe, oko kuthetha ukuba iigram ezingama-40 zeecarbohydrate ziyatyiwa, ke ngoko, kuyacetyiswa ukuba kudliwe iigram ezili-10 zeprotheyini kwisidlo esinye esinokufumaneka, umzekelo, ngamaqanda ama-2 .

Jonga iingcebiso ezisixhenxe ezifanelekileyo zokufumana ubunzima bemisipha ngokukhawuleza.

Uyisebenzisa njani ibhatata ukunciphisa umzimba

Iitapile zityebile kwimicu, eyonyusa imvakalelo yokuhlutha kwaye ke ingasetyenziselwa abo bafuna ukunciphisa umzimba. Kule nto, ibhatata emhlophe kufuneka isetyenziswe kunye nepele, kuba iyinxalenye yokutya okunotye kakhulu kwifayibha.

Olunye ukhetho kukubandakanya ibhatata esidlweni kunye nokunye ukutya okutyebileyo kwifayibha, njengemifuno kunye neziqhamo, njengoko oku kunyusa umthamo wokutya kunye nokunciphisa ukutya kwekhalori, sisicwangciso esihle kwabo bafuna ukunciphisa umzimba.

Ukongeza, indlela yokulungiselela iitapile ibalulekile, njengoko inefuthe ngqo kwinani leekhalori. Ke, ukulungiselela iitapile ezibilisiweyo okanye ezibhakiweyo kuya kukhuthaza izibonelelo zokulahleka kobunzima obukhulu kuneebhatata eziqhotsiweyo, kuba iioyile ezisetyenziselwa ukuqhotsa zinekhalori ephezulu.

Ngokubanzi, akukho sixa simiselweyo seebhatata ezimelwe ukuselwa ukunciphisa umzimba, kuba oku kuyahluka ukusuka komnye umntu ukuya komnye kwaye ngokwenqanaba lomsebenzi womzimba, ubunzima kunye nokuphakama.

Jonga iresiphi yesonka seetapile ukunciphisa umzimba.

Iibhatata ezimnandi

Ngaphandle kokuba ityiwa ngokumodareyitha, iitapile zinokusetyenziselwa ukufumana ubunzima bemisipha okanye ukunciphisa umzimba, njengoko inezinzuzo ezininzi zempilo kunye nokuzikhusela, ngenxa yokwakheka kwazo kwiivithamini kunye neeminerali, ezinje ngevithamini C kunye ne potassium. Jonga izibonelelo zempilo zebhatata ngcono.