Ziziphi iiCarbs eziphambili kwaye zifanele ukuba udle kangakanani?
I-carbohydrates yile macronutrient ukuba, xa iphukile, iphenduka ishukela (i-glucose) kwaye isetyenziswe ngumzimba njengamandla okanye ugesi. Ukutya okuqulethe i-carbohydrates impembelelo yegazi iishukela ezininzi. Ukuba unesifo sikashukela okanye ulazi umntu owenzayo, mhlawumbi uye wakuva ukuba kufuneka unciphise i-carbohydrates intake. Abantu abanesifo sikashukela abanako ukusebenzisa i-carbohydrate ngendlela efanayo nangomntu onesifo sikashukela, okwenza kubaluleke kakhulu ukuqonda ukuba zeziphi ukutya eziqukethe i-carbohydrates, ezona zifanelekileyo kukutya kunye nendlela yokusebenzisa isahlulo sokulawula.
Ukunciphisa i-carbohydrates intake kunye nokutya i-carbohydrates efanelekileyo kukuncedisa ukunciphisa iishukela zegazi kunye nokwehlisa umzimba.
Isinyathelo sokuqala ekulawuleni i-carbohydrate intake kukukwazi ukuba zeziphi ukutya eziqukethe i-carbohydrate. Ii-carbohydrate zifumaneka kwizinto ezifana noku:
- iinqoloba kunye nemifuno yemifino enjengamazambane kunye nengqolowa
- iziqhamo
- ubisi / yogurt
- izityalo (ubhontshisi)
- iiskese: i-cookies, ikhekhe, i-candy, i-ayisikrimu kunye nokusela okutywala
Yiyiphi iCarbohydrate engcono kwiAgazi yam gazi?
Xa uyazi ukuba ivelaphi i-carbohydrates, kubalulekile ukuqonda indlela ezahlukeneyo ze-carbohydrates ezichaphazela ushukela wegazi. Xa i-metabolized, i-carbohydrates idilizwe kwaye iguqule ishukela. I-insulini, i-hormone eveliswa yi-pancreas, ithatha ushukela egazini ukuya kwiiseli zokusebenzisa amandla. Xa unesifo sikashukela, i-pancreas yakho ayenzi ngokwaneleyo i-insulin okanye i-insulin yenzayo ayisebenzisi kakuhle.
Iimbobohydrate ezilula okanye ezicocekileyo, ezifana nezonka ezimhlophe kunye neesekese, ziphuhliwe ngokukhawuleza, zenze i-sugar accelerated blood pressure kwaye ibeke imfuno enkulu kwi-pancreas. Ngexesha elide, uxinzelelo oludlulileyo kwi-pancreas lunokubangela ukuba litshise, okwenze kube nzima ukuqhubeka nomthwalo we-glucose, okubangelwa ushukela ophezulu wegazi.
Ukuphucula i-sugar sugar engcono kakhulu ukukhetha i-carbohydrate eninzi, i-fiber e-fiber efana ne-grains epheleleyo , iimbotyi, iifatata, njl. Ezi ntlobo ze-carbohydrates zivelisa ukunyuka kwe-glucose. Ukongezelela, ezi ntlobo zokutya nazo zininzi izondlo kunye ne-fibre ezicebileyo, ezenza kube lula ukukhetha ukulahleka kwesisindo kunye nempilo yonke. Kubalulekile ukuba uqaphele ukuba wonke umntu uyaphendula kwiimarbohydrate ezithile. Kwizame zokufumana isicwangciso esikusebenzelayo, kuya kufuneka wenze okunye ukuzama. Ukusebenza nomfundisi wesifo sikashukela okanye umntu orejistiweyo obhalisiweyo unokunceda uhlele isicwangciso sokutya esizimeleyo esondla kakuhle.
Zingaphi i-Carbohydrates Ndingayinayo kwaye Ndizilinganisa Njani?
Nangona ezinye i-carbohydrates ezithile ziphilile kunabanye, awukwazi ukutya isixa esingenamkhawulo ngaphandle kokuchaphazela kakubi iishukela zegazi. Ubuninzi be-carbohydrates bubaluleke kakhulu njengoko iinqumbo ze-carbohydrates ukhetha ukuyidla. I-carbohydrates enempilo ayikho ukutya okukhululekile- zonke ii-carbohydrates count. Ngokomzekelo, i-oatmeal yinkimbinkimbi, i-fiber ephezulu ye-carbohydrate, kodwa isarbohydrate kwaye iya kuphakamisa ushukela wegazi. Ngoko ke, kubalulekile ekulawuleni inxalenye.
Isixa semidrobohydrate enokuyidla ngesidlo ngasinye sisuka kumntu ukuya kumntu kwaye senziwa yimimandla efana nesini, iimfuno zekhalori, ubunzima, ukulawula ishukela segazi kunye nomgangatho womsebenzi.
Kuba abaninzi abantu balandela isicwangciso sokutya se-carbohydrate esifanelekileyo, banako ukutya malunga ne-45-60 g ye-carbohydrates ngomdla kunye nokufumana ukuphathwa kwe-sugar sugar. Ukungafani kuvela kumntu kumntu. Ngokutya kwasekuseni, abanye abantu bayazuza xa besidla isidlo sasekuseni se-carbohydrates, kanti abanye banokubeka iliso kwiishukela zabo zegazi nje ngokutshintsha ukutya kwabo kwasekuseni okukhethiweyo .
Ukuba uzama ukulandela ukutya okunomdla we-carbohydrates kwaye ufuna ukufunda indlela yokubala i-carbohydrate, kuya kufuneka ufunde ukufunda iileyibhile kwaye unokufuna ukuziqonda ngezinye iifayili okanye ezinye izixhobo:
- I-Carbohydrate Ukubala Ngaba kufuneka Uyenze?
- Yonke imithombo oyifunayo yokutya impilo enesifo sikashukela
- Iinkqubo Ezihlanu Ezifuna Ukwazi Ngayo Ukuba Unesifo Seswekile
Ezinye izihloko ezinokukunceda uqonde ngakumbi malunga ne-carbohydrate kunye nomphumo wazo kwi-ushukela wegazi: