IiCarbohydrate

Umxholo

• Isishwankathelo
• Yintoni iicarbohydrate?
• Zeziphi iintlobo ezahlukeneyo zeecarbohydrate?
• Kukuphi ukutya okuneecarbohydrate?
• Zeziphi iintlobo zeecarbohydrate endifanele ukuzitya?
• Zingaphi iikhabhohayidrethi endifanele ukuzitya?
• Ngaba kukhuselekile ukutya ukutya okune-carb ephantsi?

Isishwankathelo

Yintoni iicarbohydrate?

IiCarbohydrate, okanye iiCarbs, ziimolekyuli zeswekile. Kunye neeproteni kunye namafutha, iikhabhohayidrethi yenye yezona zinto zintathu ziphambili kwizondlo ezifumaneka kukutya nasekuseleni.

Umzimba wakho uqhekeza ii-carbohydrate kwi-glucose. Iswekile, okanye iswekile yegazi, ngowona mthombo wamandla kwiiseli zomzimba wakho, izicwili kunye namalungu. Iswekile inokusetyenziswa kwangoko okanye igcinwe esibindini nakwizihlunu ukuze zisetyenziswe kamva.

Zeziphi iintlobo ezahlukeneyo zeecarbohydrate?

Zintathu iintlobo eziphambili zeecarbohydrate:

• Iswekile. Zikwabizwa ngokuba ziicarbohydrate ezilula kuba zikwimo yesiseko. Banokongezwa ekutyeni, okunje ngeswekile kwiilekese, iidizethi, ukutya okusetyenzisiweyo, kunye nesoda eqhelekileyo. Babandakanya iintlobo zeswekile ezifumaneka ngokwendalo kwiziqhamo, imifuno, kunye nobisi.
• Isitatshi. Ziicarbohydrate ezintsonkothileyo, ezenziwe ngeeswekile ezininzi ezilula ezidityaniswe kunye. Umzimba wakho kufuneka uqhekeze istatshi ushukela ukuze uwasebenzisele amandla. Isitatshi siquka isonka, ukutya okuziinkozo kunye nepasta. Ikwabandakanya imifuno ethile, njengeetapile, ii-ertyisi kunye nombona.
• Ifayibha. Kwakhona i-carbohydrate eyinkimbinkimbi. Umzimba wakho awunako ukophula uninzi lweentsinga, ke ukutya ukutya ngefibre kunokukunceda uzive ugcwele kwaye kukwenze ungabinakho ukutya kakhulu. Ukutya okuphezulu kwifayibha kunezinye izibonelelo zempilo. Banokukunceda ukukhusela isisu okanye iingxaki zamathumbu, njengokuqhinwa. Banokukunceda ukunciphisa i-cholesterol kunye noshukela wegazi. Ifayibha ifumaneka kukutya okuninzi okuvela kwizityalo, kubandakanya iziqhamo, imifuno, amandongomane, iimbewu, iimbotyi, kunye neenkozo ezipheleleyo.

Kukuphi ukutya okuneecarbohydrate?

Ukutya okuqhelekileyo kunye nee-carbohydrate kubandakanya

• Iinkozo, ezinjengezonka, ii-noodle, i-pasta, ii-crackers, ii-cereal kunye nerayisi
• Iziqhamo, ezinje ngeeapile, iibhanana, amajikijolo, iimango, iivatala, kunye neeorenji
• Iimveliso zobisi, ezinje ngobisi kunye neyogathi
• Iimbotyi, kubandakanya iimbotyi ezomisiweyo, iilentile, kunye nee-ertyisi
• Ukutya okulula kunye neelekese, ezinjengeikeyiki, iicookies, iilekese kunye nezinye iidessert
• Ijusi, ii-sodas eziqhelekileyo, iziselo zeziqhamo, iziselo zemidlalo, kunye neziselo zamandla eziqukethe iswekile
• Imifuno enesitatshi, efana neetapile, umbona kunye nee-ertyisi

Okunye ukutya akunazo ii-carbohydrate ezininzi, ezifana nenyama, intlanzi, iinkuku, ezinye iintlobo zeshizi, amandongomane, kunye neoyile.

Zeziphi iintlobo zeecarbohydrate endifanele ukuzitya?

Kuya kufuneka utye iicarbohydrate ukuze unike umzimba wakho amandla. Kodwa kubalulekile ukuba utye iintlobo ezifanelekileyo zeecarbohydrate kwimpilo yakho:

• Xa usitya ukutya okuziinkozo, khetha uninzi lweenkozo kwaye ungacolisanga:
  • Iinkozo zizonke kukutya okufana nesonka sengqolowa, irayisi emdaka, umgubo wengqolowa ogcweleyo kunye ne-oatmeal. Banikezela ngezondlo ezininzi ezifunwa ngumzimba wakho, njengeevithamini, iiminerali kunye nefayibha. Ukufumanisa ukuba imveliso inenkozo eninzi, jonga uluhlu lwezithako kwiphakeji kwaye ubone ukuba ingqolowa iphelele yenye yezinto zokuqala ezidwelisiweyo.
  • Iinkozo ezicoliweyo kukutya okuye kwasuswa ezinye zeenkozo. Oku kususa ezinye zezondlo ezilungele impilo yakho.
• Yitya ukutya okunemisonto emininzi.Ileyibhile yeNyaniso yeZondlo ngasemva kweephakeji zokutya ikuxelela ukuba ingakanani imveliso enefayibha.
• Zama ukunqanda ukutya okuneswekile eninzi. Oku kutya kunokuba neekhalori ezininzi kodwa kungabikho kutya okuninzi. Ukutya iswekile eninzi kakhulu kunyusa iswekile esegazini kwaye kunokukwenza utyebe. Uyakwazi ukuxelela ukuba ukutya okanye isiselo songeze iishukela ngokujonga iilebhile yeNutrition Facts ngasemva kwiphakheji yokutya. Ikuxelela ukuba ingakanani iswekile kunye neswekile eyongeziweyo ekukutya okanye kuselo.

Zingaphi iikhabhohayidrethi endifanele ukuzitya?

Akukho bungakanani bobungakanani obulingeneyo-bonke ubungakanani beecarbohydrate ekufuneka abantu bazitye. Eli xabiso lingahluka, kuxhomekeka kwizinto ezinje ngeminyaka yakho, isini, impilo, nokuba uzama ukunciphisa umzimba okanye hayi ukutyeba. Ngokomndilili, abantu kufuneka bafumane i-45 ukuya kwi-65% yeekhalori zabo ezivela kwiicarbohydrate yonke imihla. Kwilebheli yeNqaku leZondlo, Ixabiso lemihla ngemihla leeCarbohydrate zizonke ngama-275 g ngosuku. Oku kusekelwe kwi-2,000-khalori yokutya kwansuku zonke. Ixabiso lakho lemihla ngemihla linokuba phezulu okanye liphantsi kuxhomekeke kwiimfuno zakho zekhalori kunye nempilo.

Ngaba kukhuselekile ukutya ukutya okune-carb ephantsi?

Abanye abantu baya kukutya okune-carb ephantsi ukuzama ukunciphisa umzimba. Oku kuhlala kuthetha ukutya i-25g kunye ne-150g yee-carbs suku ngalunye. Olu hlobo lokutya lunokukhuseleka, kodwa kuya kufuneka uthethe nomboneleli wakho wezempilo ngaphambi kokuba uqale. Ingxaki enye yokutya okune-carb esezantsi kukuba banokunciphisa umda wefayibha oyifumanayo suku ngalunye. Banokuba nzima ukuhlala ixesha elide.