IiCarbohydrate kwiBrown, Mhlophe, nakwirayisi yasendle: Kulungile xa kuthelekiswa neeCarbs ezimbi

Umxholo

• Inani leeCarbs kwirayisi
• irayisi emdaka
• Irayisi emhlophe
• Irayisi yasendle
• Irayisi emnyama
• Irayisi ebomvu
• Kulungile vs.
• Izinketho zerayisi ezisezantsi
• Ukuthatha

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ushwankathelo

Kukho i-52 gram ye-carbs kwikomityi enye yokutya okuziinkozo okude okuphekiweyo, ngelixa inani elifanayo lokupheka, elityetyisiweyo-ukutya okuziinkozo okufutshane kune-53 yeecarbs. Ngakolunye uhlangothi, kuphekwe kuphela kune-35 gram ye-carbs, eyenza enye yezona zinto zikhethileyo ukuba ufuna ukunciphisa i-carb intake.

Inani leeCarbs kwirayisi

irayisi emdaka

Iicarbs zizonke: 52 gram (ikomityi enye, irayisi ephekiweyo eneenkozo ezinde)

Irayisi emdaka iyirayisi kwezinye izangqa zokutya ezempilo kuba ithathwa njengesondlo ngakumbi. Irayisi emdaka yingqolowa iphelele kwaye inefayibha eninzi kunerayisi emhlophe. Ikwangumthombo omkhulu we-magnesium kunye ne-selenium. Inokukunceda ukunciphisa umngcipheko wohlobo lwe-2 yeswekile, i-cholesterol esezantsi, kunye nokufumana ubunzima bomzimba obulungileyo. Kuxhomekeka kuhlobo, isenokungcamla i-nutty, ivumba elimnandi, okanye iswiti.

Irayisi emhlophe

Iicarbs zizonke: i-53 gram (ikomityi enye, ingqolowa emfutshane, iphekwe

Irayisi emhlophe lolona hlobo luthandwayo lwerayisi kwaye isenokuba yeyona isetyenziswa kakhulu. Ukulungiswa kwerayisi emhlophe kuyaqhubeka kuyigqibe kwenye yefayibha, ivithamini, kunye neeminerali. Kodwa ezinye iintlobo zerayisi emhlophe ziyatyetyiswa ngezondlo ezongezelelweyo. Kusengokhetho oludumileyo kwibhodi yonke.

Irayisi yasendle

Itotali iyonke: 35 iigrem (ikomityi enye, iphekwe)

Irayisi yasendle eneneni yingqolowa yeendidi ezine zengca. Nangona ngokobuchwephesha ingeyiyo irayisi, kudla ngokubhekiswa kuyo njengenye yeenjongo ezibonakalayo. Ubume bayo obucekeceke bunencasa yomhlaba, inutty, abaninzi abayithandayo. Irayisi yasendle ityebile kwizakhamzimba kunye nee-antioxidants.

Irayisi emnyama

Iicarbs zizonke: iigrama ezingama-34 (ikomityi enye, iphekiwe)

Irayisi emnyama inombala ohlukileyo kwaye ngamanye amaxesha ijika ibe mfusa yakuba iphekiwe. Igcwele ifayibha kwaye iqulethe i-iron, protein, kunye ne-antioxidants. Ihlala isetyenziswa kwizitya ze dessert kuba ezinye iintlobo ziswiti kancinci. Unokuzama ukusebenzisa irayisi emnyama ngeendlela ezahlukeneyo zokutya.

Irayisi ebomvu

Itotali iyonke: iigram ezingama-45 (ikomityi enye, iphekiwe)

Irayisi ebomvu lolunye ukhetho olunesondlo olunayo nefayibha eninzi. Abantu abaninzi bayayonwabela incasa yayo ye-nutty kunye nokuthungwa okungafunekiyo. Nangona kunjalo, incasa yerayisi ebomvu inokuba nzima kakhulu. Unokuwufumana umbala wayo ubumnandi bokuphucula izitya ezithile.

Iindidi ezahlukeneyo zerayisi zinokufana kumxholo wecarb, kodwa zahluke kakhulu kumxholo wezondlo. Irayisi emhlophe yeyona inesondlo esincinci kuba xa iyenziwa, iyisusa ifayibha, iivithamini kunye neeminerali.

Kulungile vs.

Zama ukufumana ii-carbs zakho kwimithombo yokutya okuziinkozo ezinje ngombala omdaka okanye irayisi yasendle, eziqulathe zombini ifayibha esempilweni. Kukwabalulekile ukuba uqiniseke ukuba utya isixa esifanelekileyo seecarbs mihla le.

Ikliniki yaseMayo icebisa ukuba ufumane phakathi kwama-225 nama-325 amagremu ee-carbohydrate suku ngalunye. Oku kufuneka kwenziwe malunga neepesenti ezingama-45 ukuya kuma-65 zeekhalori zakho zemihla ngemihla kwaye kufuneka zityiwe imini yonke. Njalo zama ukwenza ukhetho olunomsoco xa kuziwa kwi-carbs, njengoko bengalingani bonke.

IiCarbs ziyinxalenye yokutya kwakho kwemihla ngemihla, kodwa ezinye iikhabhohthi zibhetele kunezinye. Kungcono ukufumana iikhabho zakho zemihla ngemihla kwimithombo etyebileyo xa kunokwenzeka.

Izinketho zerayisi ezisezantsi

Ngaba uyakuthanda ukuthungwa kwerayisi kodwa ufuna ukusebenzisa irayisi endaweni yeecarbs ezimbalwa? Unokwenza irayisi ngaphandle kwecauliflower okanye i-broccoli. Unokusebenzisa kwakhona i-koniac, eyingcambu yemifuno yaseAsia. Oku kwaziwa ngokuba yirayisi yeShirataki.

Ngelixa ungathenga amayeza erayisi asezantsi e-carb kwezinye iivenkile ezikhethekileyo zokutya kunye nakwiivenkile zokutya, unokufuna ukuqaphela ukuzenzela ngokwakho. Ukwenza kwazo kulula:

• Gweba imifuno oyikhethileyo ukuze uyibeke kwiprosesa yokutya
• Pulse kwiprosesa yokutya ude ufezekise ukungqinelana okufunayo
• Ungayifaka kwi-microwave imizuzu embalwa okanye upheke esitovini. Unokufuna ukuyipheka ixesha elifutshane ukuze ugcine ezinye ze crunch eluhlaza.

Imifuno efana nekholifulawa, i-broccoli, kunye ne-koniac zizinto ezilungileyo ezingena endaweni yokuba ujonge ukubuyisela irayisi ngee-carbs ezimbalwa. Unokulinganisa ubunjani belayisi ngokusika le mifuno kwiprosesa yokutya.

Ukuthatha

Njengakwezona zinto zininzi ebomini, ibhalansi kunye nokumodareyitha ziphambili. Yenza inqaku lokubhangqa irayisi enokutya okunesondlo, okunempilo. Qinisekisa ukunciphisa isahlulo sakho kwikomityi enye yerayisi kwisidlo ngasinye. Kuya kwenziwa kuphela malunga nesithathu okanye ikota yokutya kwakho.

Ngokufanelekileyo irayisi kufuneka idityaniswe nemifuno kunye neeprotein ezincinci. Yisebenzise njengesitya esecaleni okanye kwiisuphu okanye i-casseroles. Irayisi emdaka inokukunceda uzive uphuphuma ukuze ungakunqweneli ukutya ngakumbi kwakamsinya. Kwaye kunokukunika amandla owadingayo ukuze ugqibe usuku lwakho.