Isikhokelo se-BS sokulungileyo, iCarbs esempilweni

Umxholo

• Yomeleza umzimba kunye nengqondo ngezinto ezilungileyo ezenzelwe nina
• Sifuna iikhabhohbhdi:
  
• Ilula ngokuchasene nobunzima: Yintoni isivumelwano?
• Iswekile ziikhabhohbhayithi ezilula, kwaye imizimba yethu iyayetyisa kwaye siyicwangcise ngokukhawuleza
• Ziziphi iicarbohydrate ezilula?
  
• Isitatshi kunye nefayibha ziikhabhohayidrethi ezinzima
• IiCarbohydrate ezintsonkothileyo
  
• Isicwangciso esilula samanyathelo amabini e-carb
• 1. Khetha ukutya okupheleleyo kunokugqityiweyo
• 2. Hlanganisa ii-macronutrients
• Kutheni le nto iswekile yegazi ibalulekile?
• Ikhosi yengozi: Umjikelo wamandla e-carb
  
• Le yingqondo yakho kwii-carbs
• Kutheni sithanda iicarbs phofu?
• Ukutya okwenyani kulingana neikhabhohdi ezingcono

Yomeleza umzimba kunye nengqondo ngezinto ezilungileyo ezenzelwe nina

Umzi mveliso wokutya uye wakwenza ngokungalunganga ngokuba nomnqweno malunga neecarbs. Ngaphandle kwento osenokuba uyivile, ii-carbohydrate ayisiyo hayi-hayi.

Ke, yeka ukuziva unetyala ngokunyanzelisa into ebaluleke kakhulu kwaye ujonge kwizicwangciso zokusebenzisa i-carb ngokufanelekileyo ukondla ngokwaneleyo umzimba wakho omhle kunye nengqondo.

Sifuna iikhabhohbhdi:

• someleze
• ukuhambisa iivithamini kunye neeminerals
• ukubonelela ngefayibha yokugcwalisa kunye nokwenza rhoqo
• ukuphucula impilo yamathumbu
• ukunceda umsebenzi wokuqonda

U-Katey Davidson, ugqirha wezidlo obhalisiweyo kunye nomsunguli weTaste of Nutrition uthi: .

"Ngokufaka ii-carbohydrate ezisempilweni ekudleni kwethu okusinika iivithamini, iiminerali, ii-antioxidants, kunye nefayibha, asoyiki."

Ilula ngokuchasene nobunzima: Yintoni isivumelwano?

IiCarbohydrate zezinye zeemacronutrients ezintathu eziphambili, oko kuthetha ukuba ziyinxalenye ebalulekileyo yokutya kwethu, njengeprotein kunye nalawo mafutha amnandi asempilweni.

Sithembele kwiikhabhathi njengathi, nokuba singadanisa kwiklabhu enepals okanye sihleli edesikeni sicinga ispredishithi.

Izikhokelo zokutya zangoku zincoma ukuba iikhalori zemihla ngemihla kuwo onke amaqela ubudala zivela kwiikhabhohbhayithi. (Igram enye yeecarbohydrate ibonelela ngeekhalori ezi-4, ngendlela.)

Kodwa sineentlobo ezahlukeneyo zeCarbs onokukhetha kuzo.

Sinokuqikelela ukuba icauliflower isempilweni kuneyona cronut. Kodwa ngoba?

Ewe, enye into iyonke, ukutya okwenene, kwaye enye i-sweet, processed pastry. Esinye isizathu sinento yokwenza nendlela ezinye iikhabhohayidi ezinokuwenza amanqanaba eswekile yegazi ukuba abe li-wonky.

Iswekile ziikhabhohbhayithi ezilula, kwaye imizimba yethu iyayetyisa kwaye siyicwangcise ngokukhawuleza

"Ukutya kakhulu, [iiswekile] kubangela ukunyuka nokuhla, okukhokelela kumanqanaba eswekile egazini angazinzanga," utshilo uDavidson. Ukuba uyayitya loo cronut yasemva kwemini, uyakufumana i-perk-up ekhawulezayo, enokuthi ilandelwe sislump esingahle sikuthumele ujingise ukubuyela kwindawo yokubhaka.

Ziziphi iicarbohydrate ezilula?

• iswekile yetafile
• iswekile emdaka
• iswekile
• isosi
• isiraphu yengqolowa ephezulu ye-fructose
• busi
• agave
• ubisi (i-lactose)
• isiqhamo (i-fructose)

Ngolo lwazi, unokulingwa ukuba ubhale i-carbs elula njengembi okanye engavumelekanga, kodwa akusoloko kunjalo.

"Ngelixa sifuna ukunciphisa iswekile elula efakwe kukutya okunje ngesoda, iijusi, kunye nokutya okwenziweyo," utshilo uDavidson, "iiswekile ezilula zingasinceda ukuba sifumane umthombo wamandla okhawulezayo."

Kuya kufuneka ufikelele kwiswekile elula ukuze ikunike amandla okukhawulezisa ngaphambi kokuzilolonga okukhulu okanye ngexesha elide ukuba ibilixesha elide ukusukela kwisidlo sakho sokugqibela. Cinga ngembaleki ehexa ijeli yesondlo okanye yehlise isiselo sezemidlalo kugqatso.

Kwaye ezinye iishukela zendalo zikukutya okulungele wena.

Ubisi lubonakalise izibonelelo zempilo kunye neziqhamo, ukuba nje utya sonke isiqhamo, zibonelela ngee-carbohydrate ezilula nezintsonkothileyo. Ukusela incindi yeziqhamo, ngaphandle kwefayibha lelinye ibali elingenampilo.

Gcina kwi-apula yonke okanye ibhanana ukuqinisekisa ukuba ufumana i-fiber, i-carb exabisekileyo exabisekileyo-kunye nenye into omele uyazi.

Isitatshi kunye nefayibha ziikhabhohayidrethi ezinzima

Ifayibha isinceda ukuba silahle inkunkuma.

• Ifayibha engenakunyibilika iqokelele isitulo sethu kwaye iqokelele inkunkuma endleleni. Sifumana ifayibha engenakunyibilika kwiinkozo kunye nemifuno.
• Ifayibha enyibilikayo etsala amanzi kwaye "enze into yohlobo lwejel emathunjini ethu," utshilo uDavidson. Le nto ihamba kunye nomgudu wokugaya ukutya kwaye ibopha nge-cholesterol kunye namafutha ukuba apheliswe.

"Ngenxa yokwakheka kwazo, zithatha ixesha elide ukuba imizimba yethu yetyise kwaye ibe nefuthe elincinci kumanqanaba eswekile yegazi," utshilo uDavidson.

IiCarbohydrate ezintsonkothileyo

• isiqhamo sonke
• imifuno
• amandongomane
• iimbotyi
• amazimba
• imveliso ingqolowa yonke

Izibonelelo zeFiber zihamba ngaphaya kokukhuthaza uhambo oluya kwi-loo. Kwenye, ifayibha ikwenza uzive ugcwele.

Ke, ukuba ukhetha icauliflower endaweni yaleyo cronut izele iswekile, uyakuziva wonelisekile ixesha elide.

Isicwangciso esilula samanyathelo amabini e-carb

Landela ezi zikhokelo zibini zisisiseko sokunciphisa ukutya okukhethiweyo kwe-carb enempilo:

1. Khetha ukutya okupheleleyo kunokugqityiweyo

Bamba ijusi yeziqhamo uze ukhethe isiqwengana sesiqhamo. "Zonke iziqhamo ziqulathe ifayibha, enceda ukucothisa ukwetyisa kwaye kunciphisa ukuhla kweswekile yegazi," utshilo uDavidson.

Khetha ingqolowa epheleleyo okanye ingqolowa epheleleyo, nayo. Wongeza ngelithi: "Iicarbohydrate ezihlaziyiweyo zenziwa ngendlela yokususa ezinye okanye zonke iifayibha zokuqala zokhozo."

2. Hlanganisa ii-macronutrients

Yitya iikhabhohbhini ezineeprotein namafutha xa kunokwenzeka. Umzekelo, u-Davidson ucebisa ngokudibanisa iyogurt yamaGrike neziqhamo ukufumana iiproteni, amanqatha, kunye neecarbs ezilula nezintsonkothileyo.

"Iprotheyini kwiyogathi iyakunceda ukucotha ukutya kwaye ikunikeze iiamino acid ezibalulekileyo ezifunekayo ekukhuleni kwezihlunu," ucacisa. “Iziqhamo zikunika amandla akhawulezileyo akhangelwe ngumzimba wakho ngelixa zikwanikezela ngee-antioxidants kunye nefayibha. Okokugqibela, amanqatha ayadingeka kwincasa nakwiseli nakwindlela akhula ngayo. ”

Ukudibanisa ii-macronutrients kunesibonelelo esongeziweyo sokugcina iinxalenye ze-carb zijongiwe.

Kutheni le nto iswekile yegazi ibalulekile?

Iiseli zethu zifuna ukubonelelwa ngokuzinzileyo kweswekile (iswekile) ukwenza umsebenzi wazo kwaye zisigcine sisebenza.

Iihomoni ezimbini, i-insulin kunye neglucagon, zilawula iswekile yegazi lethu. Sinokukunceda ukuxhasa inkqubo yethu ye-endocrine ngokunika amandla ngee-carbs ezingafakwanga kwinqanaba lethu leswekile yegazi.

Ikhosi yengozi: Umjikelo wamandla e-carb

1. Xa usitya icarb egayekayo, umzimba wakho uyijika ube siswekile uyilahle kwigazi lakho.
2. Ukunyuka kwenqanaba leswekile yegazi kubonisa ukuba i-pancreas ivelisa i-insulin.
3. I-insulini ixelela iiseli zakho ukuba zivule amasango kwaye kungene iswekile. Iiseli zakho ziya kuyisebenzisa ukuba zifuna amandla ngokukhawuleza, ngokungathi uqalise iklasi yokuhamba ngebhayisikile ngaphakathi. Kodwa ukuba uyi-chillin nje ', iiseli zakho zemisipha kunye nesibindi ziya kugcina iswekile njenge-glycogen eza kusetyenziswa kamva.
4. Ekugqibeleni, inqanaba lakho leswekile yegazi liqala ukubuyela ezantsi.
5. Inqanaba lokunciphisa lithumela umyalezo owahlukileyo kwiipancreas, ngeli xesha ukwenza i-glucagon.
6. I-Glucagon iya kuthi emva koko uxelele izihlunu kunye nesibindi sakho ukuba sikhuphe nayiphi na i-glycogen ebigcina ibuyela kwigazi lakho ukuze isetyenziselwe amandla.

Ukutya okucocekileyo okanye okuninzi kakhulu kwee-carbs kunokuguqula le nkqubo ibe kukuhamba nge-rollercoaster akunakubonakala ngathi yehla.

I-carbs zokugaya ngokukhawuleza zityhefa iswekile yakho yegazi kwaye emva koko ziyitshabalalise, zikushiye uziva uxinekile kwaye unqwenela ii-carbs ezininzi zokulungiswa kwamandla.

Ukuchithwa kwexesha elide kwee-carbs ezicokisekileyo kunokukhokelela kwi:

• Ukunganyangeki kwi-insulin
• kwisifo seswekile
• uhlobo lwe-2 yeswekile

Le yingqondo yakho kwii-carbs

Sivame ukucinga ngokutya kwe-carb njengemfuneko yokusebenza komzimba. Ngobusuku obandulela usuku olukhulu, i-triathlete ifuna ipleyiti yokupompa izihlunu zayo nge-glycogen.

Kodwa ubuchopho bethu budinga ezo carbs zimnandi kanye njengee-quads zethu. Olunye uphononongo lubonise ukuba ukutya okune-carb ephantsi kungonakalisa imemori.

Ngokuthintela ingqondo yakho yee-carbs, "unokufumana uhlobo lwenkungu yengqondo kwaye ube nengxaki yokuhoya," utshilo uDavidson.

Nangona kunjalo, abanye abantu abaneengxaki ezithile zobuchopho, ezinje ngokuxhuzula okanye isifo se-Alzheimer, banciphisile iimpawu kwi-carb esezantsi okanye kwizidlo ze-ketogenic. Thetha nogqirha wakho ukuze ufumanise ukuba isicwangciso se-carb esezantsi sinokukunceda okanye sikonzakalise.

Kutheni sithanda iicarbs phofu?

IiCarbohydrate zifumana igama elibi kwishishini lokutya kunye nesondlo kuba kulula ukuzibamba kunye nokutya kakhulu, ngakumbi uhlobo olungenampilo.

UDavidson uthi: "Abantu baseMntla Melika bathanda ukutya [okuphezulu kakhulu] kwiicarbohydrate ezihlaziyiweyo, kuba ukutya okuninzi okulungiselelwe kuneswekile eyongeziweyo kwaye kwenziwa ngomgubo omhlophe."

Nangona siyazi ukuba iicarbs ezisulungekileyo zinokuyonakalisa imizimba yethu, sinokuthi sizifikelele nakanjani na ngenxa yeminqweno eyomeleleyo kunye nentuthuzelo, ngenxa yobuninzi beswekile.

"Njengokuba imizimba yethu ikuthanda ukutya okuswiti," utshilo uDavidson, "oku kuthumela imiqondiso yolonwabo kwiziko lokufumana umvuzo wengqondo yethu kwaye uxelele ingqondo," Oku kuhle. "

Ngee-carbs ezicokisekileyo, ezilula, isiphumo sokuzonwabisa siphantse kwangoko. Kwaye ukuphuka kweswekile okungenakuphepheka kuza ngokukhawuleza nako. Kungenxa yoko le nto sisoloko sifuna okungakumbi.

Ukuba sibuhlungu okanye sinoxinzelelo, sinokuzinyangeka ngokuzifaka rhoqo kwiicarbs, kubonisa isifundo esinye esidala.

Ukutya okwenyani kulingana neikhabhohdi ezingcono

Ukukhetha ukutya okupheleleyo ngokuchasene nezinto ezigqityiweyo kunye nokutya ii-carbs ezixutywe neprotheni kunye namafutha kuya kunceda ukunciphisa ukutya ngokutya ngakumbi ngokwenza uzive ugcwele ixesha elide kwaye ugcine iswekile yegazi lakho nakwi-keel.

IiCarbs azilutshaba. Ufuna amandla. Khumbula ukuba iziqhamo kunye nemifuno zii-carbs, kwaye siyazi ukuba ezo zisinika i-micronutrients ebalulekileyo.

Kukutya okungeyonyani esifuna ukukufakela. Uyayithanda ipitsa? Musa ukuthi bye kwi-pie. Khetha nje i-cauliflower crust, fresh buffalo mozzarella, kunye nezinto ozithandayo. Unayo le.

UJennifer Chesak ngumhleli wencwadi esekwe eNashville kunye nomyaleli wokubhala. Ukwayihambo lokuhambahamba, ukuba sempilweni, kunye nombhali wezempilo kwiimpapasho ezininzi zesizwe. Ufumene uMphathi wezeNzululwazi kwi-journalism evela eMedill's Northwestern's kwaye usebenza kwincwadi yakhe yokuqala yamabali, ebekwe kwilizwe lakhe laseNyakatho Dakota.