Ukutya okusimahla, okuSimahla kweNgqolowa

Umxholo

• Umxholo weCarbohydrate
• IiCarbs ezilungileyo, iiCarbs ezimbi
• Ukutya okusimahla, okuSimahla kweNgqolowa
• Kukuphi ukutya okutyayo
• Umgca osezantsi

Abantu abafani. Into esebenzela umntu omnye inokungasebenzi elandelayo.

Ukutya okune-carb ephantsi kufumene indumiso eninzi kwixa elidlulileyo, kwaye abantu abaninzi bakholelwa ukuba banokuba sisisombululo sezinye zeengxaki ezinkulu zempilo zehlabathi.

Nangona kunjalo, inyaniso kukuba i-carb ephantsi ayiyiyo wonke umntu.

Abanye abantu abafuni ukutya i-carb ephantsi, abanye abavakalelwa kukuba bayayenza okanye abayifuni.

Kwakhona, abo basebenzayo kwaye benza umsebenzi omninzi we-anaerobic njengokuprinta okanye ukuphakamisa iintsimbi bafuna ii-carbs ezininzi ekutyeni kwabo ukuze basebenze ngokugqibeleleyo.

Eli nqaku libonisa enye indlela esempilweni yokutya ukutya okunee-carb ezisezantsi.

Umxholo weCarbohydrate

IiCarbohydrate zizinto eziphikisanayo.

Abanye bathi yinxalenye ebalulekileyo yokutya, ibaluleke kakhulu kwingqondo kwaye kufuneka yenze ngaphezulu kwesiqingatha sekhalori yakho oyityayo, ngelixa abanye beyithatha njengeyona ityhefu ingaphantsi.

Rhoqo, inyani ixhomekeke kumxholo.

Abantu abasele betyebile, abaneswekile okanye bebonisa ezinye iimpawu zokuphazamiseka kwimetabolism kuhlala kunxulunyaniswa nokutya kwaseNtshona, banokufumana inzuzo ngokutya ukutya okune-carb ephantsi, ukutya okunamafutha aphezulu.

Okona kuncinci, ubungqina bubonisa ukuba olu hlobo lokutya lusebenza ngakumbi kunokuba ukutya okunamafutha asezantsi kusacetyiswa rhoqo (1, 2,).

Nangona kunjalo, kubantu abangenazo iingxaki ze-metabolic, abasempilweni kwaye basebenzayo, ukutya okune-carb ephantsi kunokuba yimfuneko kwaphela.

Nangona ukususa zonke i-carbs kunokuba yimfuneko ukuguqula ukungasebenzi kakuhle komzimba okunxulunyaniswa nesifo se-metabolic kunye nokukhuluphala, ukuthintela ii-carbs ezimbi kunokwanela ukuthintela ezi ngxaki kwasekuqaleni.

Abantu abaninzi abanesifo sokutyeba okanye isifo seswekile banokuzuza ekunciphiseni ukutya kwabo i-carb okanye ukulandela ukutya okune-carb ephantsi. Kubantu abasempilweni, olu hlobo lokutya lunokungafuneki kwaphela.

IiCarbs ezilungileyo, iiCarbs ezimbi

Uninzi lwabantu luye lwaphila ubomi obusempilweni okoko nje besitya ukutya okwenyani, okungafakwanga okungaxutywanga, ngaphandle komxholo wecarb.

Ama-Okinawa kunye neKitavans yimizekelo emibini yabantu abanezidlo eziphezulu ze-carb kunye nempilo enhle.

Aba bantu bahlala besempilweni de kwaziswa ukutya kwale mihla okunje ngeswekile kunye neecarbs ezicokisekileyo.

Abantu abaninzi e-Asiya nabo batya ukutya okuphezulu kwi-carbs, ngelixa begcina impilo ebalaseleyo, ubuncinci xa kuthelekiswa ne-avareji yaseMelika.

Oku kuthetha ukuba ayizizo ii-carbs ngese ezibangela iingxaki, kodwa endaweni yoko zii-carbs ezimbi, kunye nokutya okune-junk okubonisa ukutya kweNtshona.

Ukuba usempilweni kwaye uyasebenza, akukho sizathu sokwenene sokuphepha imithombo ye-carb esempilweni enje ngeetapile, iziqhamo kunye neenkozo ezipheleleyo.

Gwema i-carbs ecocekileyo njengomgubo omhlophe kunye noshukela. Nangona kunjalo, kubantu abaphilileyo, akukho sizathu sinyanzelekileyo sokuphepha i-carbs engacaciswanga kukutya okupheleleyo.

Ukutya okusimahla, okuSimahla kweNgqolowa

Uninzi lwabantu lujonga iswekile kunye nomgubo wengqolowa ococekileyo njengeyona nto iphakathi kokutya okubi kakhulu ekutyeni kwabantu.

Ezinye zezibonelelo zezempilo zokutya okune-carb ephantsi kunye ne-paleo zivela kwinto yokuba bayaziphelisa ezi zinto zimbini, kunye namafutha kunye nezinye izinto ezingekho sempilweni zokutya okusetyenzisiweyo.

Ukutya okungenashukela, ukutya okungekho ngqolowa kufaniswa nokutya kwe-paleo kodwa kudityaniswe namafutha apheleleyo kunye nemithombo esempilweni ye-carb.

Ujoliso kukutya okusemgangathweni - ukukhetha imithombo elungileyo yeoyile, iiprotein kunye nee carbs.

• Umthetho # 1: Gwema iishukela ezongeziweyo.
• Umthetho # 2: Gwema ingqolowa ecoliweyo.
• Umthetho # 3: Kuphephe ukuhambisa amafutha.
• Umthetho # 4: Musa ukusela iikhalori (akukho sodas, iijusi zeziqhamo).
• Umthetho # 5: Yitya ukutya okwenyani, okungasetyenziswanga.

Ngokubambelela kule mithetho, unqande ngokuzenzekelayo uninzi lwemithombo yeecarbs ezicokisekileyo kwisidlo sakho.

Ukutya okungenashukela, ukutya okungekho ngqolowa kugxila kukutya okupheleleyo kwaye kuthintelwe ukutya okucutshungulwayo, ngakumbi ezo zineswekile eyongeziweyo, amafutha athambileyo okanye ingqolowa esulungekisiweyo.

Kukuphi ukutya okutyayo

Kubalulekile ukuba ukhethe ukutya okwenyani, okungasetyenziswanga okufana nento onokuyifumana kwindalo.

Njengangaphambili, ungatya inyama, intlanzi, amaqanda, iziqhamo, iimveliso ezinobisi ezinamanqatha, imifuno, amandongomane nembewu.

Kodwa ngoku ungongeza ii-carbs ezisempilweni kumxube:

• Ukutyhubela: Iitapile, ibhatata, taro, njl.
• AmazimbaRice, oats, quinoa, njl.
• Iziqhamo: Iibhanana, ii-apile, iiorenji, amapere, amajikijolo, njl.
• Imifuno: Broccoli, icauliflower, iminqathe, njl.

Nangona iitapile zingaphandle kombuzo kukutya okunee-carb ezisezantsi kwaye kunokwenzeka ukuba lukhetho olubi kwabo banobuntununtunu be-carb, kungenjalo kukugqwesa, ukutya okunesondlo kakhulu kunye nokuzalisa kakhulu.

Yiphephe ngokulula imveliso yeetapile ezinzulu njengefrysi kunye neetshiphusi.

Kukho imithombo emininzi ye-carb onokukhetha kuyo, kubandakanya iitapile, i-oats, iiapile, iiorenji, amajikijolo, ibroccoli kunye neminqathe.

Umgca osezantsi

Kubantu kwaye bafuna ukuhlala besempilweni, ukuzilolonga rhoqo kunye nokuthintela ukutya okuninzi okusetyenziswayo sisicwangciso esiliqili.

Akunyanzelekanga ukuba ulandele ukutya okune-carb ephantsi. Ukutya okungenashukela, ukutya okungekho ngqolowa, kugxile kukutya okupheleleyo, okuyinyani, okuvumela ukuba ugcine impilo yakho.

Ayifumani lula ngakumbi kunaleyo.