Iicarbohydrate ezilula vs.

Umxholo

• Ukuqonda iikhabhohayidrethi
• Iicarbbs ezilula zilingana nesondlo esilula
• Ukutya okulula kweCarb ukuphepha
• 1. Isoda
• 2. Ukuphatha okubhakiweyo
• 3. Iicookies ezipakishiweyo
• 4. Ijusi yeziqhamo ijolise
• 5. Isidlo sakusasa
• Ubunzima beCarb, ngcono
• IiCarbs ezintsonkothileyo kufuneka uzitye ngaphezulu
• 1. Iinkozo ezipheleleyo
• 2. Iziqhamo ezityebileyo
• 3. Imifuno enobutyebi obuninzi
• 4. Iimbotyi

Ushwankathelo

IiCarbohydrate zizinto ezinkulu zemacronutrient kunye nenye yemithombo yamandla ephambili yomzimba wakho. Ezinye iinkqubo zokuphulukana nobunzima azidimazi ukuzitya, kodwa eyona nto iphambili kukufumana iikhabhohayidi ezifanelekileyo- ukungazithinteli ngokupheleleyo.

Usenokuba uvile ukuba ukutya ii-carbs ezintsonkothileyo kubhetele kunee-carbs ezilula. Kodwa iilebhile zesondlo azihlali zikuxelela ukuba umxholo wekhabhohayidrethi ulula okanye unzima.

Ukuqonda ukuba oku kutya kudweliswe njani kwaye kusebenza njani emzimbeni wakho kunokukunceda ukhethe iicarbbs ezifanelekileyo.

Ukuqonda iikhabhohayidrethi

IiCarbohydrate zizondlo ezibalulekileyo ezifumaneka kwiintlobo ezininzi zokutya.

Uninzi lwethu lilinganisa i-carbs nesonka kunye ne-pasta, kodwa unokuzifumana kwi:

• iimveliso zederi
• iziqhamo
• imifuno
• iinkozo
• amandongomane
• iimbotyi
• iimbewu
• ukutya okuneswekile kunye neelekese

IiCarbohydrate zenziwe ngezinto ezintathu: ifayibha, istatshi, kunye neswekile.

I-Fiber kunye ne-starch zi-carbs eziyinkimbinkimbi, ngelixa iswekile yinto elula. Kuxhomekeke ekubeni nganye kwezi ifunyenwe njani ekutyeni kugqiba ubulunga bayo.

Iicarbbs ezilula zilingana nesondlo esilula

Iicarbbs ezilula ziiswekile. Ngelixa ezinye zezi zivela ngokwendalo ebisini, uninzi lwee carbs ezilula ekudleni kwaseMelika zongezwa kukutya.

Iikhabhohdi eziqhelekileyo ezidityaniswa nokutya zibandakanya:

• iswekile eluhlaza
• iswekile emdaka
• isiraphu yengqolowa kunye nesiraphu yengqolowa ephezulu
• iswekile, i-fructose, kunye ne-sucrose
• Isiqhamo sejusi yeziqhamo

Ukutya okulula kweCarb ukuphepha

Zama ukunqanda ezinye zezona zinto zixhaphakileyo zemithombo elula kwaye ujonge ezinye iindlela ukwanelisa loo minqweno imnandi:

1. Isoda

Isoda eneswekile ayilunganga kwimpilo yakho ngeendlela ezininzi. Ungazama amanzi anencasa yelamuni endaweni yoko.

2. Ukuphatha okubhakiweyo

Gcwalisa izinyo lakho eliswiti ngeziqhamo, endaweni yokutya izinto ezibhakiweyo ezigcwele iikhabho ezilula kunye neswekile.

3. Iicookies ezipakishiweyo

Bhaka izinto zakho usebenzisa izinto ezinje ngeapilesauce okanye iiswiti, okanye ujonge eminye imixube enezikhabhathi ezinzima.

4. Ijusi yeziqhamo ijolise

Indlela elula yokuphepha ukugxila kweziqhamo kukujonga ngokusondeleyo iilebheli zesondlo. Soloko ukhetha iipesenti ezili-100 zejusi yeziqhamo okanye uzenzele eyakho ekhaya.

Zama iresiphi yethu yejusi yejusi yejusi.

5. Isidlo sakusasa

Izidudu zesidlo sakusasa zihlala zilayishwa ngee-carbohydrate ezilula. Ukuba awukwazi ukukhaba umkhwa, jonga ukutya kwethu okuziinkozo kwasekuseni, ukusuka kwezona zilungileyo ukuya kwezimbi kwimpilo yakho.

Ubunzima beCarb, ngcono

Ukupakisha iikhabhohles eziyinkimbinkimbi kwizakhamzimba ezingaphezulu kunee-carbs ezilula Ziphezulu kwifayibha kwaye zetyisa kancinci. Oku kubenza ukuba bazaliswe ngakumbi, oko kuthetha ukuba lukhetho olufanelekileyo lokulawula ubunzima.

Ziye zilungele abantu abane-type 2 yeswekile kuba banceda ukulawula i-spikes yegazi emva kokutya.

Ifayibha kunye nesitashi ziintlobo ezimbini zee-carbohydrate ezintsonkothileyo.Ifayibha ibaluleke ngakumbi kuba ikhuthaza ukuhlala uhleli emathunjini kwaye iyanceda ukulawula i-cholesterol.

Imithombo ephambili yefayibha yokutya ibandakanya:

• iziqhamo
• imifuno
• amandongomane
• iimbotyi
• amazimba

Isitatshi sikwafumaneka kokunye ukutya okufana nefayibha. Umahluko kukutya okuthile kuthathelwa ingqalelo njengesitatshi ngakumbi kune-fibrous, enje ngeetapile.

Okunye ukutya okuphezulu kwesitatshi zezi:

• isonka sengqolowa
• Isiriyeli
• umbona
• ioats
• ertyisi
• irayisi

IiCarbohydrate ezintsonkothileyo zibalulekile kwimpilo yexesha elide. Benza kube lula ukugcina ubunzima obusempilweni kwaye banokunceda ekugadeni kuhlobo lweswekile 2 kunye neengxaki zentliziyo kwixa elizayo.

IiCarbs ezintsonkothileyo kufuneka uzitye ngaphezulu

Qiniseka ukuba ubandakanya ezi carbohydrate zilandelayo ziyinxalenye yesiqhelo yokutya kwakho:

1. Iinkozo ezipheleleyo

Zonke iinkozo ziyimithombo elungileyo yefayibha, kunye ne potassium, nemagniziyam, kunye neselenium. Khetha ukutya okuziinkozo okungagqitywanga okufana nequinoa, buckwheat, kunye nepasta yengqolowa epheleleyo.

2. Iziqhamo ezityebileyo

Ezinye zezi ziapile, amaqunube kunye neebhanana. Gwema iziqhamo ezinamathanga kuba zihlala ziqukethe isiraphu eyongeziweyo.

3. Imifuno enobutyebi obuninzi

Yitya ngaphezulu yonke imifuno yakho, kubandakanya ibroccoli, imifuno enamagqabi kunye neminqathe.

4. Iimbotyi

Ngaphandle kwefayibha, le yimithombo elungileyo ye-folate, i-iron kunye ne-potassium.

Ukukhetha ii-carbs ezifanelekileyo kunokuthatha ixesha kunye nokuzilolonga. Ngophando oluncinci kunye neliso elibukhali kwiilebhile zesondlo, ungaqala ukwenza ukhetho olusempilweni lokunika amandla umzimba wakho kunye nokuwukhusela kwiingxaki zexesha elide.

IiCarbs zenziwe ngefayibha, istatshi, kunye neeswekile. Umbutho weSwekile waseMelika ucebisa ukuba ufumane i-25 ukuya kwi-35 yeegramu zentsinga ngemini.