Xa uzama ukutya kakuhle ngesifo sikashukela, i-carbohydrates inendima enkulu. Iidrobhu ezingenanto kunye ne-fiber encinci okanye engekho, ifana nesonka esimhlophe, i-bagels, kunye ne-pasta inokwenza ukuba ushukela wakho wegazi uphuke (ikakhulukazi xa ungawagcini isabelo esilawulwayo). Iintlobo ngumthombo omkhulu wamavithamini, amaminerali kunye nefiber. Kodwa iswekile yengokweqhamo kwisiqhamo yenza i-carbohydrates, nayo.
Abantu abaninzi bakholelwa ukuba ukuba banesifo sikashukela, abanakudla iziqhamo. Oku akunjalo. Nangona kunjalo, isiqhamo sesityalo kufuneka usidle imihla ngemihla kwaye kufuneka uhlale ulawulwa kwinqanaba elilodwa . Ukugcina i-log okanye umkhondo we-carbohydrate oyidlayo kubalulekile ukulawula iswekile yegazi.
Kutheni Ukwazi Ixabiso leMarbohydrates Udla Okubalulekileyo?
Ngonaxa ukutya ukutya okunempilo kubandakanya ukubandakanya iprotheni ephilileyo, i-grains epheleleyo, imifuno kunye neziqhamo, abantu abanesifo sikashukela bahlala becinga ukuba baqikelele ubungakanani bee-carbohydrates abadlayo kunye nolu suku olupheleleyo . I-calories kunye ne-fat gram zidlala indima ekuzameni ukutya okunempilo, kodwa mhlawumbi akudingeki ukuba uzibale okanye uzirekhode ukuze ufumane i-sugar sugars. Ukukhethwa kokutya okuchaphazela iishukela zegazi kakhulu kunama-carbohydrate. Yingakho sihlala sincomela ukuba abantu abanesifo sikashukela bazame ukulandela uhlobo oluthile lokutya okunomdla we-carbohydrates - oku kuthetha ukuba badla malunga nomlinganiselo ofanayo wee-carbohydrate ngexesha elinye.
Ngokomzekelo, ukuba umiselwe ukutya okubandakanya i-45g ye-carbohydrates yokutya okudliwayo kuthetha ukuba kufuneka udle malunga ne-45g ye-carbohydrate yokutya kwansuku zonke. Oko akuthethi ukuba kufuneka udle ukutya okufanayo kunye nokutya kwansuku zonke, kodwa kufuneka uzame ukutya inani elifanayo le-carbohydrates.
Uphi Iintlobo Zifanelekileyo?
Iintlobo zingaba yinxalenye yesondlo seswekile.
Izithelo zizaliswe ngamavithamini, amaminerali, i-fibre kunye ne-antioxidants. Iintlobo ziphantsi kweekhalori kwaye zinamafutha amaninzi. Isixa sesityalo esiyidla imihla ngemihla kufuneka ukuba sinqunywe kwi-servings ngemizuzu emibili ukuya kweyesithathu. Akungqiniswanga ngenzululwazi, kodwa abaninzi abantu bathi xa bebelana ngeziqhamo kunye neprotheni, iishukela zabo zegazi zibhetele. Ngako oko, zama ukuba ungadli iziqhamo ngokwawo; kunokuba zibandakanye njengenxalenye yesabelo sakho se-carbohydrate kwisidlo sakho. Ukuba udla isiqhamo njenge-snack, u-pi ne-protein encinci njenge-yogurt e-fat-fat yogurt, i-nut nuts, okanye i-spoonful nut butter. Gwema ijusi yesithelo ngaphandle kokuba ushukela wegazi lakho liphantsi. Ezinye iziqhamo zinokunyusa iishukela zegazi ngaphezu kwabanye, ngoko mhlawumbi zikhona iziqhamo ofuna ukuziphepha: Iziqhamo Zokuphepheka Ukuba Unesifo Sikashukela
Ukongeza, ukuba ugcina umkhondo we-carbs yakho , kukuhle ukwazi ukuba ezinye iziqhamo ziphantsi kwi-carbs kunabanye, ngelixa ziphethe ipopu enkulu enesondlo: Ziziphi izityalo onokutya xa unesifo sikashukela
Enye indlela yokufumana ukukhetha iziqhamo ezinonophelo kunye ne-carbohydrate yabo ngokusebenzisa indawo ye-intanethi yokutya. Ndaphanda iintlobo zeziqhamo kwaye ndafumana iikhalori kunye neerbsbhu nganye.
Khangela inani le-carb kwiziqhamo zakho ozithandayo, okanye sebenzisa isatiyiti esezantsi apha kukunceda wenze iziqhamo ezintle kwizicwangciso zakho zokutya kwansuku zonke.
| KWAZI AMAKHARBHU KWI-FRUIT | |||
| IQOQO | Icandelo | Calories | IiCarbs (ngegrama) |
| APILE | 3-1 / 4 "ububanzi | 110 | 30 |
| IBHANANA | 1 ophakathi | 105 | 27 |
| IPERE | 1 ophakathi | 96 | 26 |
| UJODO | 1 wedge | 86 | 22 |
| ORENJI | 3-1 / 16 "ububanzi | 86 | 22 |
| AMAKHULU | 1 indebe | 62 | 16 |
| IPHITSHI | 2-3 / 4 "ububanzi | 61 | 15 |
| CANTALOPE | 1 cup cubes | 54 | 13 |
| IPANAPULA | 3-1 / 2 "-3/4" ububanzi beetye | 42 | 11 |
| IZINDABA | 1 indebe epheleleyo | 46 | 11 |
> Imithombo:
> I-American Diabetes Association. MiGangatho yoNonophelo. Uncedo lweSwekile . 2016; 39 (iSiza 1): S1-S119