I-14 yeFibre ephezulu esempilweni, ukutya okuncinci kweCarb

Umxholo

• 1. Imbewu yeflakisi
• 2. Imbewu yeChia
• 3. Iavokhado
• 4. Iiamangile
• 5. Inyama yekhokhonathi engenashukela
• 6. Amaqunube
• 7. Iirasberries
• 8. Iipistachio
• 9. Ingqolowa ingqolowa
• 10. Ikholifulawa
• 11. Brokholi
• 12. I-Asparagus
• 13. Isityalo seqanda
• 14. Iklabishi emfusa
• Umgca wezantsi

Ukutya okune-carb ephantsi kunxulunyaniswe nezibonelelo ezininzi zempilo ezinomdla.

Uphando lubonakalisile ukuba zisebenza ngokukodwa ekunciphiseni indlala kunye nokunceda ukunciphisa umzimba (,).

Baye banxulunyaniswa nokwehla koxinzelelo lwegazi kunye ne-LDL (embi) amanqanaba e-cholesterol, kunye nokunyuka kwe-HDL (elungileyo) ye-cholesterol (,).

Ngaphezu koko, ukutya okuncinci kwe-carb kuye kwafunyanwa ukuphucula ukulawulwa kweswekile yegazi kwabo bane-2 yeswekile (,).

Ukutya okune-carb ephantsi kunika ngaphantsi kwe-130 yeecarbs ngemini, ngelixa ukutya okune-carb ephantsi kunika i-20-50 gram yee-carbs ngosuku ().

Nangona kunjalo, ezinye izidlo ze-carb ezisezantsi kakhulu zinokuba sezantsi kwifayibha, isondlo esibalulekileyo ekugayeni ukutya, intliziyo, kunye nempilo yamathumbu (,).

Ngapha koko, uphononongo luqikelela ukuba kuphela yi-5% yabantu abadala baseMelika- abazimeleyo nokuba batya iswekile okanye hayi - badibana ne-25-38 yeegram zentsinga ngemini ().

Ngethamsanqa, ukuba ulandela ukutya okune-carb ephantsi kwaye ukhathazekile malunga nokutya kwakho ifayibha, ukutya okunencasa okuninzi zombini kuphantsi kwii-carbs kunye nefayibha ephezulu.

Nazi i-14 ezinefayibha ephezulu esempilweni, ukutya okune-carb ephantsi.

1. Imbewu yeflakisi

Imbewu yeflakisi yimbewu yeoyile encinci egcwele izondlo.

Ngokukodwa, bayimithombo elungileyo ye-omega-3 fatty acids, ifayibha, kunye nee-antioxidants. Bakwindawo esezantsi kwiikhabhathi zetyibilikayo ezityetyisiweyo-iigrama zizonke ze-carbs thabatha iigrama zefayibha ().

Ngokuqaphelekayo, imbewu yeflakisi inomlinganiselo ophantsi we-omega-6 ukuya kwi-omega-3 kunezinye iimbewu ezininzi zeoyile. Oku kubalulekile, njengoko i-omega-6 esezantsi ukuya kwi-omega-3 ratio inxulunyaniswa nomngcipheko ocuthayo wezifo ezingapheliyo ().

Imbewu yeflakisi ifakwe ngokulula kwisidlo sakho kwaye kufuneka ibe ngumhlaba wokuvuna zonke izibonelelo zazo ezinokubakho kwezempilo ().

Iipunipoli ezimbini (14 iigrem) zembewu yeflakisi yomhlaba zibonelela nge-4 gram yefayibha kunye ne-0 gram ye-carbs yomnatha ().

2. Imbewu yeChia

Nangona incinci ngobukhulu, imbewu ye-chia ityebile kwizondlo ezininzi.

Ukongeza kokuphakama kwifayibha, iiprotein, kunye neevithamini kunye neeminerals, imbewu ye-chia yenye yezona ndawo zaziwayo zezityalo ze-omega-3 fatty acids ().

Imbewu ye-Chia inokufafazwa kwiisaladi kunye neyogathi okanye yongezwe kwii-smoothies.

Baphinde bathathe ulwelo kakuhle, baguqukele kwijeli enokusetyenziselwa ukutshintsha iqanda okanye ukujiya kweesosi kunye neejeli.

Iipuni ezimbini (30 gram) zembewu ye-chia zibonelela nge-11 gram yefayibha kunye ne-2 gram ye-net carbs ().

3. Iavokhado

Ephakamileyo kumanqatha asempilweni, ii-avokhado zinobungqingili bebottery eyahlukileyo.

Ngokobuchwephesha isiqhamo, ii-avocado zihlala zityiwa njengemifuno kwaye zinokongezwa kwizitya ezahlukeneyo.

Ukongeza ekubeni sisityebi kumafutha e-monounsaturated, ii-avocado zingumthombo olungileyo wefayibha, i-folate, i-potassium kunye neevithamini K no-C ().

Enye encinci (136 gram) iavokhado ibonelela nge-9 gram yefayibha kunye ne-3 gram ye-net carbs ().

4. Iiamangile

Iiamangile ziphakathi kwezona nati zemithi zithandwa kakhulu emhlabeni.

Ilungele ukutya okutyiwa, zinesondlo kakhulu kwaye zityebile kumafutha asempilweni, ii-antioxidants, kunye neevithamini kunye neeminerali ezifanelekileyo, kubandakanya ivithamin E, imanganizi, kunye nemagniziyam ().

Njengoko ikwangumthombo olungileyo wefayibha kunye neeproteni, iiamangile zinokunceda ekunyuseni iimvakalelo zokugcwala kunye nokunceda ukunciphisa umzimba ().

I-ounce enye (iigram ezingama-28) zeeamangile eziluhlaza zibonelela ngeegram ezi-4 zefayibha kunye neegram ezi-3 zee-carb net ().

5. Inyama yekhokhonathi engenashukela

Inyama yekhokhonathi yinyama emhlophe ngaphakathi kwikhokhonathi.

Ihlala ithengiswa icolile kwaye inokongezwa kwiidizethi, imivalo yegranola, kunye nokutya kwasekuseni kwimbumba eyongeziweyo.

Inyama yekhokhonathi iphezulu kumafutha asempilweni kunye nefayibha, ngelixa imodareyitha kwii-carbs nakwiiprotein ().

Ikwacebile kwizimbiwa ezininzi ezibalulekileyo, ngakumbi ubhedu kunye nemanganizi. Izinto ezincedisa ubhedu ukwenziwa kwethambo kunye nempilo yentliziyo, ngelixa i-manganese ibalulekile kwimetabolism yamafutha kunye nomsebenzi we-enzyme (,,).

I-ounce enye (iigram ezingama-28) zenyama ecoliweyo, engenaswekile yekhokhonathi inika iigram ezi-5 zefayibha kunye ne-2 yeegram zecarbs ().

6. Amaqunube

Iswiti kunye ne-tart, amaqunube amnyama sisiqhamo sasehlotyeni esimnandi.

Banesondlo ngokumangalisayo, ikomityi enye (i-140 yeegram) eziqhayisa ngaphezulu kwe-30% yeXabiso lemihla ngemihla (DV) kwi-vitamin C ().

Amaqunube aphakathi kwezona ziqhamo zityebileyo ze-antioxidant. Ukutya rhoqo kunxulunyaniswa nomngcipheko wokunciphisa ukudumba okungapheliyo, isifo sentliziyo, kunye neendlela ezithile zomhlaza ().

Ukongeza, isifundo seveki e-1 kumadoda angama-27 anobunzima obugqithisileyo okanye ukutyeba kakhulu kukutya okunamafutha aphezulu kufumanise ukuba ukutya amaqunube amnyama mihla le kukonyusa amanqatha kunye nokuziva kwe-insulin ().

Ikomityi enye (140 gram) yamaqunube amnyama inika iigram ezisi-7 zefayibha kunye neegram ezi-6 zekhabhathi ().

7. Iirasberries

Esinye isiqhamo esiphundu kodwa esiphundu sasehlotyeni, ii-raspberries zilunge kakhulu emva nje kokuba zithengiwe.

Ngaphantsi kweekhalori, ngokumangalisayo ziphezulu kwiivithamini kunye neeminerali ezifanelekileyo. Ngapha koko, ikomityi enye (i-140 gram) ibonelela ngaphezulu kwe-50% ye-DV ye-vitamin C kunye ne-41% ye-DV ye-manganese ().

Ngokufanayo namaqunube amnyama, amaqunube atyebile kukhuseleko lwezifo. Zingatyiwa zityiwe, zibhakwe kwiidizethi, kwaye zongezwe kwiipasiti zeyogathi okanye i-oats yasebusuku ().

Ikomityi enye (i-140 yeegram) yee-raspberries ibonelela nge-9 yeegram zefayibha kunye ne-8 yeegram zecarbs ().

8. Iipistachio

Abantu bebesitya iipistachios ukusukela nge-6000 BC ().

Ngelixa iziqhamo zisixhobo, iipistachios zisetyenziswa njenge-nut.

Ngombala wazo oluhlaza ocacileyo kunye nencasa eyahlukileyo, iipistachios ziyathandwa kwizitya ezininzi, kubandakanya iidizethi, ezinje ngeoyisi yeqhwa kunye neekeyiki.

Isondlo, ziphezulu kumafutha asempilweni kunye nevithamini B6, ivithamini ebalulekileyo enceda ukulawulwa kweswekile yegazi kunye nokwenziwa kwehemoglobin (,).

I-ounce enye (i-28 gram) yeepistachios ezineshell ibonelela nge-3 gram yefayibha kunye ne-5 gram ye-carbs yomnatha ().

9. Ingqolowa ingqolowa

Ingqolowa ingqolowa ngumaleko ongaphandle onzima weenkozo zengqolowa.

Ngelixa ifunyenwe ngokwendalo kwiinkozo ezipheleleyo, inokuthi ithengwe iyodwa ukongeza ubume kunye nencasa ye-nutty kukutya okunje ngeempahla ezibhakiweyo, i-smoothies, iyogathi, isuphu kunye ne-casseroles.

Ingqolowa ye-ngqolowa ityebile kwiivithamini kunye neeminerals ezininzi, kunye ne-1/2 yekomityi (30 yeegram) enika i-41% ye-DV ye-selenium nangaphezulu kwe-140% ye-DV yemanganese ().

Nangona kunjalo, mhlawumbi eyona nto yaziwa ngayo sisixa sayo esimangalisayo sefayibha engenakunyibilika, isondlo esinokunceda ukunyanga ukuqhina kunye nokukhuthaza ukunyakaza kwamathumbu rhoqo ().

I-1/4-indebe (i-15-gram) yokukhonza ingqolowa yengqolowa inika iigrama ezi-6 zefayibha kunye neigram ezi-4 zekhabhathi ().

10. Ikholifulawa

Icauliflower yinto ethandwayo kwizidlo ezisezantsi zecarb, njengoko inokurhonelwa endaweni yokutya okuziinkozo okanye ide yenziwe i-pizza carb ephantsi.

Icandelo le Brassica usapho, icauliflower yimifuno emnqamlezweni ephantsi kweekhalori kunye neecarbs kodwa inefayibha, iivithamini kunye neeminerali ().

Ikwangumthombo olungileyo we-choline, obalulekile kwimpilo yengqondo kunye nesibindi, kunye nemetabolism kunye ne-DNA synthesis ().

Ikomityi enye (85 gram) yekholifulawa ecoliweyo ibonelela ngeegram ezi-2 zefayibha kunye neegram ezi-2 zekhabhayithi ().

11. Brokholi

I-Brokholi yimifuno ethandwayo emnqamlezweni ephezulu kwizondlo ezininzi ezibalulekileyo.

Ukongeza kwiikhalori ezisezantsi, iphezulu kwifayibha kunye neevithamini kunye neeminerals ezininzi, kubandakanya ifolat, potassium, kunye neevithamini C kunye noK ().

Ikwaqhayisa ngeeprotein ezininzi kuneminye imifuno.

Ngelixa kunokonwatyelwa kuphekiwe okanye kukrwada, uphando lubonisa ukuba ukubhaka inika ezona zibonelelo zempilo zibalaseleyo ().

Ikomityi enye (i-71 yeegram) yeentyatyambo ze-broccoli eluhlaza zibonelela nge-2 gram yefayibha kunye ne-3 gram ye-net carbs ().

12. I-Asparagus

Imifuno eyaziwayo yasentwasahlobo, i-asparagus iza ngemibala eliqela, kubandakanya eluhlaza, emfusa kunye nomhlophe.

Ziphantsi kweekhalori kodwa zinevithamin K ephezulu, ebonelela nge-46% ye-DV kwikomityi enye (134 gram). Ukusebenza okufanayo kukwapakisha i-17% ye-DV yefom, ebalulekileyo ngexesha lokukhulelwa kwaye inceda ekukhuleni kweseli kunye nokwenziwa kwe-DNA (,).

Ngelixa ihlala iphekwe, i-asparagus eluhlaza inokongeza i-crunch emnandi kwiisaladi kunye neepeji zeveggie.

Ikomityi enye (i-134 gram) ye-asparagus eluhlaza inika iigrama ezi-3 zefayibha kunye ne-2 gram yee-carbs ().

13. Isityalo seqanda

Eyaziwa ngokuba yi-aubergines, ii-eggplants zisetyenziswa kwizitya ezininzi kwihlabathi liphela.

Zongeza ubume obukhethekileyo kwizitya kwaye ziqulathe iikhalori ezimbalwa.

Ikwangumthombo olungileyo wefayibha kunye neevithamini kunye neeminerali ezininzi, kubandakanya i-manganese, folate, kunye ne-potassium ().

Ikomityi enye (i-82 yeegram) yesityalo seqanda eluhlaza, esenziwe ngebhaka inika iigrama ezi-3 zefayibha kunye neegram ezi-2 zekhabhathi ().

14. Iklabishi emfusa

Ikwabizwa ngokuba yiklabishi ebomvu, iklabishi emfusa yindlela eyondlayo yokongeza umbala wombala kwiitya zakho.

Ngelixa inencasa efanayo nekhaphetshu eluhlaza, iindidi ezimfusa ziphezulu kwimixube yezityalo enxulunyaniswe nezibonelelo zezempilo, ezinje ngokuphuculwa kwentliziyo kunye nethambo, ukunciphisa ukudumba, kunye nokukhuselwa kwiintlobo ezithile zomhlaza (,)

Iklabishi emfusa nayo iphantsi kwii-carbs, ifayibha ephezulu, kunye nomthombo ogqwesileyo weevithamini C no-K ().

Ikomityi enye (89 gram) yeklabishi ebomvu enqunqiweyo inika iigrama ezi-2 zefayibha kunye neegram ezintlanu zekhabhathi ().

Umgca wezantsi

Nokuba unomdla wokulahleka kwesisindo okanye ukwehlisa amanqanaba eswekile yegazi, ukutya ii-carbs ezimbalwa kunokuba nezibonelelo ezininzi zempilo.

Kwaye ngaphandle kwento onokucinga ngayo, unokunciphisa i-carb yakho yokutya ngelixa ufumana i-fiber eyaneleyo.

Ngapha koko, uninzi lwee-carb ezisezantsi, ukutya okunefayibha eninzi kunempilo kwaye kumnandi ngendlela emangalisayo.