Iikhalori ngokuchasene nokubalwa kweCarb: Iinkonzo kunye neengozi

Umxholo

• Ukufunda iilebheli zokutya usebenzisa zombini ezi ndlela
• Iinkonzo zokubala kweekhalori:
  
• Umthengi wekhalori yokubala:
  
• Ulawulo lwesahlulo kuzo zombini ezi ndlela
• Iimeko zonyango kwindlela nganye
• Iinkonzo zokubala kwe-carbohydrate:
  
• Umxhasi we-carbohydrate counting:
  
• Ukuthatha indlela nganye

Ukubala kweekhalori kunye nokubala kweCarb?

Xa uzama ukunciphisa umzimba, ukubala kweekhalori kunye nokubala kwe-carbohydrate ziindlela ezimbini onokuthi uzithathe.

Ukubala iikhalori kubandakanya ukusebenzisa umgaqo "weekhalori ngaphakathi, iikhalori ngaphandle." Ukunciphisa umzimba, kuya kufuneka utshise iikhalori ezingaphezulu kokutya. Ngokwe-Mayo Clinic, ukutshisa ii-calories ezingama-3 500 ngaphezu kokuzifumana kunokulingana neponti enye elahlekileyo. Ukunciphisa ukubala iikhalori, ungabeka usukelo lwemihla ngemihla lokutya kwakho ikhalori. Umzekelo unokusika iikhalori ezingama-500 ngosuku. Ngaphezulu kweveki, oku kuya kulingana ne-1 yeepawundi yesisindo esilahlekileyo.

Ukubalwa kweCarbohydrate yindlela yokutya ebandakanya ukubala inani leecarbohydrate ozithathayo xa utya kunye nokutya okulula. IiCarbohydrate, ezinje ngesitatshi, iswekile, kunye nokutya okusulungekisiweyo, kunokuba yimithombo eqhelekileyo yamafutha kunye neekhalori ezingenanto ekutyeni komntu. Ngokugxininisa ukhetho olusempilweni, olusezantsi lwe-carbohydrate, umntu uya kutya ngendlela ekhuthaza ukunciphisa umzimba.

Njengokubala kweekhalori, indlela oyithathayo ekubaleni kwe-carbohydrate ixhomekeke kwinjongo yakho yemihla ngemihla ye-carbohydrate. Omnye umzekelo unokuba kukufumana malunga neepesenti ezingama-45 zeekhalori zakho zokutya yonke imihla ukusuka kwiicarbohydrate. Ukuba utya iikhalori ezili-1,800 ngosuku, oku kunokuba malunga neekhalori ezingama-810 ezisuka kwiicarbohydrate okanye iigram ezingama-202.5 ngosuku. Uya kuthi ke wahlule ezi zinto ngokutya kwakho kwemihla ngemihla kunye nokutya okulula.

Umzekelo oqhelekileyo unokuba ziigram ezingama-45 zecarbohydrate kwisidlo esithathu ngemini kunye neegram ezingama-30 zecarbohydrate kwizidlo ezi-2 ngokulula.

Indlela nganye yokulahleka kobunzima inezinto zayo ezilungileyo nezingalunganga, kwaye enye inokubhenela kuwe ngaphezulu kokunikwa iipateni zakho zokutya ngokubanzi. Kuyenzeka ukuba ubandakanye ukuqwalaselwa kwindlela nganye yokunciphisa umzimba.

Ukufunda iilebheli zokutya usebenzisa zombini ezi ndlela

Ukufunda iilebheli zokutya yinxalenye ebalulekileyo yendlela yokutya. Xa usebenzisa indlela yokubala iikhalori, ufunda iikhalori ngokusebenza.Inxalenye "ngokukhonza" yinto ebalulekileyo ekufuneka ithathelwe ingqalelo. Ukutya ocinga ukukutya kunokuba nokutya okungaphezulu kwesinye. Kuya kufuneka uyithathele ingqalelo le nto.

IiCarbohydrate zidweliswe kwileyibhile yokutya. Uluhlu lantathu lolwee-carbohydrate:

• Iicarbohydrate zizonke kuthetha inani lilonke leecarbohydrate ezikhoyo ekutyeni.
• Ifayibha yokutya sisixa sokutya esiqulathe ifayibha yokutya kwaye ke ngoko ayetyiswanga. Ifayibha inokongeza isambuku kwisitulo sakho kwaye ikwenze uzive ugcwele, ixesha elide. Ukutya okunempilo, njengeziqhamo, imifuno, kunye neenkozo ezipheleleyo, zihlala ziphakamile kwifayibha.
• Iswekile Ngaba zii-monosaccharides kunye nee-disaccharides (ezona zincinci zincinci zilula zeecarbohydrate) ezifumaneka ngokwendalo okanye ezongezwe kukutya nakwiziselo. Ngelixa okunye ukutya okufana neziqhamo ngokwendalo kuneeswekile, abanye baneeswekile ezongeziweyo kubo. Ngenxa yokuba iswekile engaphezulu kunokuthetha iikhalori ezongezelelekileyo, ispike eswekile yegazi, kunye neekhalori "ezingenanto" ezingakuncedisi uzive ugcwele, uhlala ufuna ukunqanda oku kutya.

Iinkonzo zokubala kweekhalori:

• Unokufunda ngokulula iilebheli ezinesondlo kwaye ufumane inani oza kulibala kukutya kwakho kwemihla ngemihla.
• Ukutya okunekhalori ezisezantsi kunokunceda iimeko zempilo ezinxulunyaniswa nokutyeba okufana noxinzelelo lwegazi kunye nesifo sentliziyo.

Umthengi wekhalori yokubala:

• Ukubalwa kweekhalori akuqwalaseli iimfuno zakho zesondlo, kuphela ukutya kwakho iikhalori.
• Ukusika iikhalori kwinqanaba elingafanelekanga (ngokuqhelekileyo ngaphantsi kwe-1,200 ukuya kwi-1,500 calories ngosuku) kunokuba yindlela eyingozi yokunciphisa umzimba.

Ulawulo lwesahlulo kuzo zombini ezi ndlela

Xa ubala iikhalori, akukho lula kangako ukumisela ukutya kwekhalori ngokujonga nje okanye ukukhumbula ukutya ukutya. Ngelixa ngokuqinisekileyo unokuziqhelanisa nolawulo lwesahlulo ngokufunda ubungakanani bokutya kwileyibhile yokutya, inani leekhalori alaziwa ngokulula.

Ulawulo lwesahlulo yinxalenye enkulu kakhulu yokubala kwe-carbohydrate kuba awunakusoloko unelebheli yesondlo ekhoyo. Iidayeritha ezibala ii-carbohydrate zihlala zikhumbula iziqendu ezithile ukwenza ukhetho lokutya lula. Umzekelo, oku kulandelayo kutya kune-15 yeecarbohydrate:

• iqhekeza lesonka elinye
• isiqhamo esinye esincinci seapile okanye iorenji
• I-1/2 indebe enesiqhamo okanye esitsha
• I-1/2 yekomityi yemifuno enesitatshi, efana nombona ophekiweyo, ii-ertyisi, iimbotyi zelima, okanye iitapile ezicujiweyo
• 1/3 indebe ipasta
• 1/3 indebe yerayisi
• Ikomityi ye-3/4 indebe eyomileyo

Olunye uhlobo lokutya, olufana nemifuno engeyiyo eyestatshi (njengeletisi okanye isipinatshi) ziphantsi kakhulu kwiicarbohydrate kangangokuba abanye abantu abanako ukuzibala.

Iimeko zonyango kwindlela nganye

Oogqirha abahlali bencomela ukutya okuneekhalori ezisezantsi kuyo nayiphi na imeko yonyango. Nangona kunjalo, ukutya okuneekhalori ezisezantsi kunokuba luncedo kwiimeko ezininzi zempilo ezinxulunyaniswa nokutyeba, ezinje ngoxinzelelo lwegazi okanye isifo sentliziyo.

Ukubala kweCarbohydrate yindlela enoluhlobo lwe-1 kunye nohlobo lwe-2 yeswekile esetyenziselwa ukugcina inqanaba leswekile egazini imini yonke. Abo banesifo seswekile banokufuna ukuthatha i-insulin ukuze imizimba yabo isebenzise iicarbohydrate kumandla. Ngokusebenzisa indlela yokubala ye-carbohydrate, banokwazi ukuqikelela ukuba ingakanani i-insulin eya kufuneka.

Iinkonzo zokubala kwe-carbohydrate:

• Le ndlela inokuba luncedo kwabo kufuneka babukele ukutya kwabo i-carbohydrate, njengabantu abanesifo seswekile.
• Unokufunda ngokulula iilebheli ezinesondlo kwaye ufumane inani oza kulibala kukutya kwakho kwemihla ngemihla.

Umxhasi we-carbohydrate counting:

• Asikuko konke ukutya okuneecarbohydrate. Umzekelo, i-porterhouse steak ayinayo i-carbohydrate, kodwa iphezulu kakhulu kumanqatha nakwiikhalori.
• Ukujonga ii-carbohydrate kuphela akuqinisekisi ukutya okunempilo.

Ukuthatha indlela nganye

Isigqibo sokutya okunempilo sisiphumo esihle, nokuba loo ndlela ihamba ngekhalori okanye ukubala kwe-carbohydrate. Gcina ezi ngcinga engqondweni kwindlela nganye:

• Ukuba ukhetha i-calorie ephantsi, ungavumeli ukuba iikhalori zakho zihle kakhulu kumzamo wokunciphisa umzimba ngokukhawuleza. Oku kuyakwenza uzive ubuthathaka. Ukongeza, umzimba wakho uneendlela zokhuselo ezinokuthi zikugcine ekunciphiseni ubunzima ukuba awutyi kakhulu.
• Ukuba ukhetha ukubala kwe-carbohydrate, usazakufuna ukuseka ubalo lwekhalori yemihla ngemihla kunye neepesenti zeekhalori ezivela kwiicarbohydrate.
• Ukutya okusempilweni "okunempilo" zezona zikhetho zibalaseleyo kwezi ndlela zimbini: iziqhamo, imifuno, ukutya okuziinkozo, iimbotyi kunye neeproteni ezingoyikiyo zihlala ziindlela zakho ezintle.

Izidingo zakho zesondlo zinokunyuka ngokujonga ubude bakho, ubunzima, kunye nokuzilolonga kwemihla ngemihla. Thetha nogqirha okanye ugqirha wokutya ukuze uqale ukuseka ikhalori esempilweni kunye nokutya okune-carbohydrate kwimpilo yakho.