Kutheni iCarbs esulungekileyo ingalunganga kuwe

Umxholo

• Ziziphi iiCarbs ezicokisekileyo?
• Iinkozo eziColiweyo ziphantsi kakhulu kwiFiber kunye neMicronutrients
• IiCarbs ezicociweyo zinokuqhuba ukuTya kunye nokuNyusa umngcipheko wokuTyeba kakhulu
• IiCarbs ezicociweyo zinokunyusa umngcipheko weSifo sentliziyo kunye nohlobo lweSwekile 2
• Ayizizo zonke iiCarbs ezimbi
• Thatha uMyalezo waseKhaya

Ayizizo zonke iikhabhohdi ezifanayo.

Ukutya okuninzi okupheleleyo okuphezulu kwii-carbs kunempilo emangalisayo kwaye kunesondlo.

Kwelinye icala, iicarbs ezisulungekisiweyo okanye ezilula ziye zasusa uninzi lwezakhamzimba kunye nefayibha.

Ukutya ii-carbs ezihlaziyiweyo kunxulunyaniswa nomngcipheko owandayo wezifo ezininzi, kubandakanya ukutyeba kakhulu, isifo sentliziyo kunye nohlobo lweswekile 2.

Phantse yonke ingcali yesondlo iyavuma ukuba ii-carbs eziphuculweyo kufuneka zilinganiselwe.

Nangona kunjalo, baseyi ephambili umthombo wee-carbs zokutya kumazwe amaninzi.

Eli nqaku licacisa ukuba zeziphi iikhabho ezisulungekileyo, nokuba kutheni zingalunganga kwimpilo yakho.

Ziziphi iiCarbs ezicokisekileyo?

Iicarbs ezicociweyo zikwabizwa ngokuba ziicarbbs ezilula okanye ii-carbs ezicwangcisiweyo.

Zimbini iintlobo eziphambili:

• Iswekile: Iswekile ecoliweyo kunye neyenziwe, enje nge-sucrose (iswekile yetafile), isiraphu yengqolowa ephezulu yesalfose kunye nesiraphu ye-agave.
• Iinkozo ezicociweyo: Ezi ziinkozo esele zisuswe iindawo ezinemicu kunye nesondlo. Owona mthombo mkhulu ngumgubo omhlophe owenziwe ngengqolowa ecoliweyo.

Iicarbs ezicociweyo zihluthiwe phantse zonke ifayibha, iivithamini kunye neeminerals. Ngesi sizathu, banokuthathwa njengeekhalori "ezingenanto".

Ziyetyiswa ngokukhawuleza, kwaye zinesalathiso esiphezulu se-glycemic. Oku kuthetha ukuba zikhokelela kwizipikha ezikhawulezayo kwiswekile yegazi kunye namanqanaba e-insulin emva kokutya.

Ukutya ukutya okuphezulu kwisalathiso se-glycemic kunxulunyaniswe nokutya kakhulu kunye nokwanda komngcipheko wezifo ezininzi (,).

Okulusizi kukuba, iswekile kunye neenkozo ezicoliweyo ziyinxalenye enkulu kakhulu yenani lilonke le-carbohydrate yokutya kumazwe amaninzi (,,).

Eyona mithombo iphambili yokutya ye-carbs ecoliweyo ngumgubo omhlophe, isonka esimhlophe, irayisi emhlophe, iikeyiki, iisoda, amashwamshwam, i-pasta, iilekese, ukutya okuziinkozo kwasekuseni kunye neeswekile.

Ziyongezwa kuzo zonke iintlobo zokutya okucutshungulwayo.

Iicarbs ezicociweyo zibandakanya ubukhulu becala iswekile kunye neenkozo ezicwangcisiweyo. Azikho iikhalori ezingenanto kwaye zikhokelela kwiipikhi ezikhawulezayo kwiswekile yegazi kunye namanqanaba e-insulin.

Iinkozo eziColiweyo ziphantsi kakhulu kwiFiber kunye neMicronutrients

Zonke iinkozo ziphezulu kakhulu kwifayibha yokutya ().

Ziqukethe izinto ezintathu eziphambili (,):

1. Isebe: Uluhlu lwangaphandle oluqinileyo, oluqukethe i-fiber, iiminerali kunye ne-antioxidants.
2. Inzala: Isiseko esityebileyo sezondlo, esinee-carbs, amanqatha, iiprotein, iivithamini, iiminerali, ii-antioxidants kunye nezityalo ezihlanganiswayo.
3. Endosperm: Umaleko ophakathi, oqukethe ikakhulu ii-carbs kunye nexabiso elincinci leprotheni.

(Umfanekiso we-SkinnyChef).

I-bran kunye ne-germ zezona ndawo zinesondlo kuzo zonke iinkozo.

Ziqulathe izixa eziphezulu zezondlo ezininzi, ezinje ngefayibha, iivithamini B, isinyithi, imagniziyam, iphosphorus, imanganizi kunye neselenium.

Ngexesha lenkqubo yokucoca, i-bran kunye ne-germ ziyasuswa, kunye nazo zonke izondlo eziqulethe ().

Oku kushiya phantse kungabikho fayibha, iivithamini okanye iiminerali kwiinkozo ezicokisekileyo. Into ekuphela kwayo eseleyo sisisitatshi esetyiswe ngokukhawuleza kunye nexabiso elincinci leprotheni.

Oko bekutshiwo, abanye abavelisi batyebisa iimveliso zabo ngeevithamini zokwenziwa ukwenza enye ilahleko kwizakhamzimba.

Nokuba ngaba okanye hayi iivithamini zokwenziwa zilungile njengeevithamini zendalo kudala kuxoxwa ngazo. Nangona kunjalo, uninzi lwabantu luya kuvuma ukuba ukufumana izakhamzimba zakho kukutya okupheleleyo kuhlala kuyeyona nto ikhethekileyo ().

Ukutya okuphezulu kwiicarbs ezicociweyo kukwahlala kuphantsi kwifayibha. Ukutya okune-fiber encinci kunxulunyaniswe nomngcipheko okonyukayo wezifo ezinjengesifo sentliziyo, ukutyeba kakhulu, uhlobo lweswekile 2, umhlaza wekolon kunye neengxaki ezahlukeneyo zokwetyisa (,,).

Xa iinkozo zicokisiwe, phantse zonke ifayibha, iivithamini kunye neeminerals ziyasuswa kubo. Abanye abavelisi batyebisa iimveliso zabo ngeevithamini zokwenziwa emva kokulungiswa.

IiCarbs ezicociweyo zinokuqhuba ukuTya kunye nokuNyusa umngcipheko wokuTyeba kakhulu

Inxalenye enkulu yabemi ityebile okanye ityebe kakhulu. Ukutya ii-carbs ezininzi ezisulungekileyo kunokuba yenye yezona zinto ziphambili (,).

Ngenxa yokuba ziphantsi kwifayibha kwaye zigaywe ngokukhawuleza, ukutya ii-carbs ezicokisekileyo kunokubangela ukutshintsha okukhulu kumanqanaba eswekile yegazi. Oku kunokuba negalelo kukutya kakhulu ().

Kungenxa yokuba ukutya okuphezulu kwisalathiso se-glycemic kukhuthaza ukuzaliswa kwexesha elifutshane, kuhlala malunga neyure enye. Kwelinye icala, ukutya okuphantsi kwisalathiso se-glycemic kukhuthaza ukuziva uzinzile, okuhlala malunga neeyure ezimbini ukuya kwezintathu (,).

Amanqanaba eswekile yegazi awehla malunga neyure okanye ezimbini emva kokutya ukutya okuphezulu kwii-carbs ezicokisekileyo. Oku kukhuthaza indlala kwaye kuvuselele iinxalenye zobuchopho ezinxulumene nomvuzo kunye nokunqwenela ().

Le miqondiso ikwenza unqwenele ukutya ngakumbi, kwaye kwaziwa ngokutya kakhulu ().

Izifundo zexesha elide zikwabonakalisile ukuba ukutya iikhabho ezisulungekisiweyo kunxulunyaniswa nokwanda kwamafutha esisu kwisithuba seminyaka emihlanu (,).

Ngapha koko, ii-carbs ezicokisekileyo zinokubangela ukudumba emzimbeni. Iingcali ezininzi ziye zathelekelela ukuba le isenokuba sesinye sezizathu eziphambili zokutya zokumelana ne-leptin kunye nokutyeba kakhulu (,).

Iicarb esulungekileyo zibangela iipikisi ezikhawulezayo kwiswekile yegazi kunye namanqanaba e-insulin, kwaye zikwenza uzive ugcwele okwexeshana. Oku kulandelwa kukuhla kweswekile yegazi, indlala kunye neminqweno.

IiCarbs ezicociweyo zinokunyusa umngcipheko weSifo sentliziyo kunye nohlobo lweSwekile 2

Isifo sentliziyo sixhaphake ngendlela emangalisayo, kwaye okwangoku ngoyena mbulali ubalaseleyo emhlabeni.

Uhlobo lwe-2 lweswekile sesinye isifo esiqhelekileyo, esichaphazela malunga nezigidi ezingama-300 zabantu kwihlabathi liphela.

Abantu abanesifo seswekile sesi-2 banomngcipheko ophezulu wokuhlaselwa sisifo sentliziyo (,,).

Izifundo zibonisa ukuba ukusetyenziswa okuphezulu kwee-carbs ezicokisekileyo kunxulunyaniswa nokuxhathisa kwe-insulin kunye namazinga aphezulu eswekile yegazi. Ezi zezinye zeempawu eziphambili zohlobo lweswekile yesi-2 (,,).

Iicarbs ezicociweyo zonyusa amanqanaba e-triglyceride yegazi. Lo ngumngcipheko wokuba nesifo sentliziyo kunye nohlobo lweswekile yesi-2 (,,,).

Olunye uphononongo kubantu abadala baseTshayina lubonise ukuba ngaphezulu kwe-85% yesiphumo sokutya okupheleleyo se-carbohydrate sivela kwiicarbs ezicociweyo, ngakumbi irayisi emhlophe kunye nemveliso yengqolowa esulungekisiweyo ().

Olu phononongo lukwabonise ukuba abantu abatya ezona carbs zisulungekileyo amaxesha amabini okanye amathathu kunokwenzeka ukuba ufumane isifo sentliziyo, xa kuthelekiswa nabo batya kancinane.

Iicarbs ezicociweyo zinokunyusa i-triglycerides yegazi, amanqanaba eswekile yegazi kwaye ibangele ukunganyangeki kwi-insulin. Zonke ezi zinto zibeka emngciphekweni isifo sentliziyo kunye nohlobo lwesibini lweswekile.

Ayizizo zonke iiCarbs ezimbi

Ukutya ii-carbs ezininzi ezisulungekileyo kunokuba nemiphumo emibi yezempilo. Nangona kunjalo, ayizizo zonke iikhabho ezimbi.

Olunye uhlobo lwe-carbohydrate-rich, ukutya okupheleleyo kunempilo kakhulu. Le yimithombo emikhulu yefayibha, iivithamini, iiminerali kunye neendlela ezahlukeneyo zezityalo.

Ukutya okune-carb esempilweni kubandakanya imifuno, iziqhamo, iimbotyi, iingcambu zemifuno kunye neenkozo ezipheleleyo, ezifana ne-oats nerhasi.

Ngaphandle kokuba ulandela ukutya okuthintelwe i-carb, akukho sizathu sakukuphepha oku kutya kuba ziqulathe iicarbs.

Nalu uluhlu lwezinto ezili-12 zokutya okuphezulu kwe-carb ezinempilo emangalisayo.

Ukutya okupheleleyo okunee-carbs zihlala zinempilo entle. Oku kubandakanya imifuno, iziqhamo, iimbotyi, iingcambu zemifuno kunye neenkozo ezipheleleyo.

Thatha uMyalezo waseKhaya

Impilo efanelekileyo (kunye nobunzima), zama ukufumana uninzi lweecarbs zakho kukutya okupheleleyo, okukodwa.

Ukuba ukutya kuza kunye noluhlu olude lwezithako, kusenokwenzeka ukuba ayingomthombo ophilileyo we-carb.