Ngaba ukutya okungenayo i-carbohydrate kukubi kuwe?

Umxholo

• Umngcipheko wokutya okune-carbohydrate
• Loluphi uhlobo lweecarbohydrate zokutya?
• IiCarbs ezilungileyo
• IiCarbs ezimbi

Ukutya ukutya okungenayo i-carbohydrate kungayinto embi kwimpilo yakho ukuba ayikhokelwa kakuhle yingcali yesondlo, njengoko inokuphelela ekunciphiseni ukusetyenziswa kweevithamini, iiminerali kunye nemicu, ezizizakhamzimba eziyimfuneko ekusebenzeni komzimba.

Ukuthintela ezi ngxaki, umntu kufuneka afake ii-carbohydrate ezilungileyo ekudleni, ezinje ngeziqhamo kunye nemifuno, ekwanobutyebi kwizondlo. Ukongeza, kubalulekile ukutya ukutya okune-protein, njengenyama namaqanda, kunye namafutha afanelekileyo, njengeavokhado, ioyile yomnquma kunye namandongomane.

Umngcipheko wokutya okune-carbohydrate

Ukususa iikhabhohayidrethi ekudleni, ngakumbi xa iziqhamo kunye nemifuno zisuswe ekutyeni, kungakhokelela kwiingxaki ezinje:

• Ukungabikho kwamandla;
• Ukutshintsha-tshintsha kwemood kunye nokucaphuka okukhulu, njengokutya okuyimithombo yeecarbohydrate kunegalelo kwimveliso yeserotonin, eyihormone yempilo-ntle;
• Ukwanda koxinzelelo;
• Isimo esiphantsi;
• Ukuqunjelwa ngenxa yokunciphisa ukusetyenziswa kwefayibha;
• Ukonyuka kokudumba emzimbeni, ngakumbi xa imithombo elungileyo yamafutha efana neoyile yeoyile, amandongomane kunye neavokhado ayityiwa.

Nangona kunjalo, kunokwenzeka ukuba utye ukutya okunezakha-mzimba kunye nomxholo we-carbohydrate ophantsi kunye nemithombo elungileyo yeeprotein kunye namafutha alungileyo, ngaphandle kokonakalisa impilo yakho. Nantsi indlela yokwenza ukutya okuncinci kwe-carb ngendlela elungileyo.

Loluphi uhlobo lweecarbohydrate zokutya?

Ngokomxholo wezondlo kunye nefuthe emzimbeni, njengokutshintsha kweglucose yegazi kunye nokusebenza kwamathumbu, ii-carbohydrate zinokuhlelwa ngokwamaqela amabini:

IiCarbs ezilungileyo

IiCarbohydrate ekufuneka zityiwe ngesixa esikhulu kukutya zezo zifunxwa kancinci ngamathumbu, njengoko zinomgangatho ophezulu wesondlo kuba zityebile kwifayibha, iivithamini kunye neeminerali.

Phakathi kwezi carbohydrate kukho iziqhamo, imifuno kunye neenkozo ezigcweleyo, ezifana ne-oats, irayisi, ipasta kunye nesonka sengqolowa. Nangona kunjalo, xa usitya ukutya okune-carbohydrate ephantsi, ukusetyenziswa kokutya okupheleleyo kufuneka kuncitshiswe, kodwa imifuno kufuneka ihlale isisitya sokutya. Ukongeza, kubalulekile ukuba ubandakanye ubuncinci iziqhamo ezi-2 ukuya kwezi-3 zeziqhamo ngosuku, ukongeza iivithamini kunye neeminerals ekudleni.

IiCarbs ezimbi

Eli qela libandakanya ukutya okunje ngeswekile, iilekese, iitshokholethi, isonka esimhlophe, ipasta, irayisi emhlophe, iziselo ezibandayo, itapioca, umgubo wengqolowa, iikeyiki, iikeyiki kunye nepasta ngokubanzi.

Ezi zibizwa ngokuba ziicarbohydrate ezilula, nezisezantsi kwifayibha kunye neevithamini kunye neeminerali. Ukusetyenziswa kakhulu koku kutya kubangela iingxaki njengokunyuka kweglucose egazini, utshintsho kwiiflora zamathumbu, ukudinwa, ukuqhina kunye nokwanda kokutya. Jonga uluhlu olupheleleyo lokutya kunye neecarbohydrate ezilungileyo nezingalunganga.

Bukela le vidiyo ingezantsi kwaye ufunde indlela yokwenza ukutya okuncinci kwe-carb: