Isicwangciso sokutya esisempilweni: I-Fiber-Rich Rich Whole Grains

Umxholo

• Ukuzibuza malunga nokutya okuncinci kwe-carb? Endaweni yoko, yehlisa ubunzima ngokujolisa kwiikhabhu ezisempilweni, eziziikhabhu ezilungileyo ezifumaneka kwiinkozo ezigcwele ifayibha.
• Fumanisa ngakumbi malunga nokutya okunempilo okuya kukunceda ukuba unciphise umzimba xa ufaka i-carbs enempilo kwisicwangciso sakho sokutya okunempilo okuziinkozo.
• Phalaza iipawundi ngee-carb ezisempilweni ezinamandla.
• Faka ingqolowa epheleleyo egcwele ii-carbs ezilungileyo njengenxalenye yesicwangciso sakho sokutya esisempilweni.
• Iicarbohydrate ezisempilweni ziyinxalenye nje yesicwangciso sakho sokutya okunempilo. Fumanisa into oyifunayo ukuze utye kunye nee-carbs ezilungileyo kwisidlo esisempilweni.
• Uphengululo lwe

Ukuzibuza malunga nokutya okuncinci kwe-carb? Endaweni yoko, yehlisa ubunzima ngokujolisa kwiikhabhu ezisempilweni, eziziikhabhu ezilungileyo ezifumaneka kwiinkozo ezigcwele ifayibha.

Iingcali ngezondlo zineendaba ezimnandi kakhulu kuwe: Unokonwabela iikhabhohbhthi kwaye unciphise umzimba! "Ezinye iicarbohydrate zinokunceda ekukhuseleni ukutyeba kakhulu," utshilo uPauline Koh-Banerjee, Sc.D, unjingalwazi odibeneyo kwisebe lezonyango kwiYunivesithi yaseTennessee.

Ezi carbs ezikhuselekileyo ezikhuselekileyo zifumaneka kwi:

• ukutya okuziinkozo okugcweleyo
• ipasta
• iisiriyeli
• irayisi

Kodwa amagama aphambili apha yinkozo epheleleyo. Funda ukuze ubone indlela onokuthi ucofe ngayo ukutya okunesondlo kunye nokulahleka kobunzima kwezi zinto ziluncedo zecarbbs (hayi ukutya okune-carb ephantsi kodwa ukutya okuhle kwe-carb!) .

Fumanisa ngakumbi malunga nokutya okunempilo okuya kukunceda ukuba unciphise umzimba xa ufaka i-carbs enempilo kwisicwangciso sakho sokutya okunempilo okuziinkozo.

Yitya iinkozo ezininzi kwizidlo zakho ezinempilo kwaye uya kuba nobunzima obuncinci-yiloo nto uphando lwamva nje olucebisayo. Isifundo saseHarvard esalandela abongikazi ababhinqileyo abangama-74,000 kangangeminyaka eli-12 safumanisa ukuba abasetyhini ababandakanya ezona ngqolowa zipheleleyo kwisicwangciso sabo sokutya okunempilo babenobunzima obungaphantsi kwabo batya kancinane. Kwaye isifundo saseYunivesithi yaseLouisana State sabasetyhini abali-149 bafumanisa ukuba ukutya ifayibha ephantsi kunxulunyaniswa namafutha omzimba aphezulu.

Ngaba ukutya okuziinkozo kusebenza njani kumlingo wabo? Yinto elula: Zonke iinkozo ziphezulu kakhulu kwifayibha kunabalingane babo abenziwe kakhulu, kwaye ukongeza ifayibha kwisicwangciso sakho sokutya esisempilweni sisixhobo semfihlo kwimfazwe yokunciphisa umzimba. Umzekelo, i-1/2-komityi yerayisi emdaka iphantse ibe yi-2 grams yefiber, ngelixa irayisi emhlophe isetyenziswa ngokufanayo ayinayo nayiphi na.

"Iingqolowa ezipheleleyo kunye nefayibha zichaphazela iimvakalelo zokuzala kunye nokwaneliseka," kuchaza uBarbara J. Rolls, Ph.D., unjingalwazi wenzululwazi yezondlo kwiYunivesithi yasePennsylvania State kunye nombhali we Isicwangciso sokutya seVolumetrics: Iitekhnoloji kunye neeresiphi zokuziva uzigcwele kwiiKhalori ezimbalwa (HarperCollins, 2005). "Asazi ukuba kutheni, kodwa [ifayibha kunye neenkozo ezipheleleyo] zinokuchaphazela iihormoni ezithumela umqondiso kwingqondo yakho otye ngokwaneleyo."

[isihloko = Ukutya okunempilo: fumana into omawuyitye ngeekhabhu ezisempilweni ezifumaneka kwiinkozo ezipheleleyo.]

Phalaza iipawundi ngee-carb ezisempilweni ezinamandla.

Faka ingqolowa epheleleyo egcwele ii-carbs ezilungileyo njengenxalenye yesicwangciso sakho sokutya esisempilweni.

Ngoku ukuba uthengisiwe kumandla e-carbs elungileyo ukukunceda uchithe iipawundi ezingafunekiyo, nantsi indlela yokwenza ukutya okuziinkozo kukusebenzele yonke imihla: Rhweba nje kathathu okanye nangaphezulu kwiSebe lezoLimo laseMelika. kuzo zonke iinkozo. Kulula ukwenza xa ufaka iinkozo ezipheleleyo kwisidlo ngasinye.

Umzekelo, ukubandakanya i-carbs enempilo kwisidlo ngasinye:

• ube nepakethi ye-oatmeal yangoko kwangoko kwisidlo sakusasa (1 ukutya okuziinkozo)
• I-turkey esikiweyo kwisonka sangqolowa esipheleleyo sesonka sasemini (i-2 yeenkonzo zokutya)
• Iisonka ezibini zerye kunye nesonka samasi esincinci njenge-snack phakathi kokutya okusempilweni (1 ukutya okuziinkozo)
• 1 indebe yespaghetti yengqolowa epheleleyo kwisidlo sangokuhlwa (ii-servings ezi-2 zeenkozo)

Iicarbohydrate ezisempilweni ziyinxalenye nje yesicwangciso sakho sokutya okunempilo. Fumanisa into oyifunayo ukuze utye kunye nee-carbs ezilungileyo kwisidlo esisempilweni.

Kodwa njengoko zinamandla njengoko iinkozo ezipheleleyo zikuthintelo lokuzuza ubunzima, ziyinxalenye yenkqubo yokulawula ubunzima."Ukongeza iinkozo ezipheleleyo kufuneka kube yinxalenye yokutya okunempilo kunye nendlela yokuphila," utshilo uLen Marquart, Ph.D., uprofesa oncedisayo wezondlo kwiYunivesithi yaseMinnesota. Ke qiniseka ukuba utya iikomityi ezi-2-1/2 zemifuno, iikomityi ezi-2 zeziqhamo kunye ne-5-1/2 yee-ounces zeprotheyini ezibhityileyo suku ngalunye njengoko kucetyiswa yi-USDA.

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