Ukunciphisa umzimba ngokuphepha iiCarbohydrate ezifihlakeleyo

Umxholo

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Uzama ukutya ngokufanelekileyo. Uyajima. Kodwa ngasizathu sithile, isikali nokuba asikhuphi, okanye ubunzima abuphumi ngokukhawuleza njengoko ufuna.Ingxaki yokwehla kobunzima yingxaki kwiiseli zakho ezityebileyo, utshilo ososayensi wezondlo kunye noqeqesho lomzimba uDavid Plourdé, Ph.D., umseki weZiko lePlourdé. Kwinkqubo yakhe yokulahleka kwesisindo eyahlukeneyo, isiza abantu ukuba bafumane amanqanaba e-hormone lipase, i-enzyme eqhekeza amanqatha, ibuyele phantsi kolawulo ukuze iiseli zazo ziwaphule amanqatha kwaye zikhuphe, zikhokelela ekulahlekelweni ngamafutha omzimba. "Kodwa iicarbohydrates ezifihliweyo zithintela le nkqubo ukuya kuthi ga kwiintsuku ezintathu," utshilo.

Ziziphi iicarbohydrates ezifihliweyo? Ziyimithombo yeswekile kunye nesitashi esifihliweyo ngaphakathi kokutya kwemihla ngemihla (kuhlala kubonakala kunempilo). Umzekelo, cinga i-omelet ye-broccoli-cheddar: Kuvakala ngathi sisidlo esineprotini ephezulu, akunjalo? Ewe, ukuba wenze i-omelet nge-pre-shredded cheese, ingaba ne-cellulose eyimpuphu eyongeziweyo kuyo (isithako esigcina i-shreds ekuhlanganiseni ndawonye). Kwaye i-cellulose eyimpuphu isitashi. Ngokubhekisele kumaqanda, ukuba usebenzise abamhlophe beqanda abakhelwe kwangaphambili, banokutshintsha isitatshi sokutya esidweliswe njengesithako. Kwaye isitashi sokutya esilungisiweyo ngumgubo. Uluhlu lwemizekelo luyaqhubeka kwaye-kule mithombo ye-carb i-sneaky ilele kwinkukhu (jonga igama elithi "imveliso," sisikhombisi sokuba inkukhu iqiniswe ngesitashi), ezinye iziselo (kunye neenguqulelo zokutya), kunye namayeza. (Fumana ezinye iindlela zokulahla izinto ezimnandi ngendlela yokuCima iSwekile.)

Ezi carbs zifihlakeleyo zinokuba nefuthe elikhulu kwimpumelelo yakho yokulahleka kobunzima. Xa uDkt. Plourdé eqhuba uphando lwabantu abangama-308 abatyebileyo, bonke kwiprotheyini ephezulu, ukutya okunamafutha aphakathi, ulwazi lwe-carbohydrates efihliweyo lwalungundoqo kwimpumelelo yokunciphisa umzimba. Kwisifundo sakhe, elinye iqela alifumananga sikhokelo malunga nokuphepha i-carbohydrates efihliweyo, iqela lesibini lafumana ulwazi oluncinci, kwaye iqela lesithathu lanikwa izikhokelo ezibanzi malunga nendlela yokuphepha iishukela ezifihliweyo kunye nesitatshi. Iqela lesithathu, elinolwazi oluneenkcukacha, lalahleka iipesenti ezingama-67 zamafutha omzimba-phantse ama-50 epesenti ngaphezulu kweqela elingazi nto malunga neecarbs ezifihliweyo.]

Ke uziphepha njani ezi zihlazo zokulahleka kwesisindo ezifihlakeleyo? Okokuqala, khangela amagama afana ne-maltodextrin (eyenziwe ngesitashi), isitatshi esilungisiweyo, kunye ne-cellulose eyimpuphu (eyenziwe kwimicu yezityalo). Kodwa umthetho olungileyo wesithupha kukugcina ukutya kulula, kwaye uphephe izinto ezingaphezulu kwezimbalwa izithako (yeyona ndlela intsha yokutya eshushu: Ukutya okwenyani!). "Ukuba uluhlu lwesithako luluhlu olude, awudingi i-Ph.D. kwi-chemistry ngoku mhlawumbi ufumana i-carbohydrates efihliweyo," kusho uDkt Plourdé.

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