Uluhlu lweZokutya Ufanele kwaye akufanele Udle Xa Unesifo sikashukela
Ukutya okunempilo kubalulekile ekulawuleni isifo sikashukela nokulahlekelwa isisindo. Kwaye kukho ukutya okufunekayo ukuba ukhethe ngokucophelela, ngakumbi i-carbohydrates. Kodwa, oku kungaba ngumsebenzi odidekayo. Siyalelwe ukuba sigweme iiperebhu ezilula kunye nezicocwe, kwaye ukhethe eziyinkimbinkimbi, kodwa oko kuthetha ukuthini oko?
Ziziphi ukutya eziqukethe ii-carbohydrates?
Ukutya okuqulethe i-carbohydrates kubandakanya i-starches ezifana nezityalo kunye nemifuno yesitashi, iziqhamo, ubisi / yogurt, ukutya ukutya kunye neesekese.
I-carbohydrates yi-macronutrient echaphazela i-sugar sugars eyona nto. Kubalulekile kuba i-carbohydrates inendima ekunikezeni umzimba ngamandla. Bongeza kwakhona i-flavour, fiber, kunye nokuthungwa kokutya.
Yintoni eyenziwa yiCarbohydrates kwaye Kutheni Uyawafuna?
Xa idliwa, i-carbohydrates idibeneyo kwaye idilizwe kwishukela okanye i-glucose. I-glucose ngumthombo oyintloko womzimba wombane okanye amandla, kodwa xa unesifo sesifo sikashukela okanye isifo sikashukela umzimba wakho awuthathi kakuhle ushukela. Esikhundleni soshukela esithathwa kwiiseli zokusebenzisa njengamafutha, ihlala egazini. Ukunyuka ngokweqile okanye ushukela ophezulu egazini kunokuba yingxaki kakhulu. Ukuze ugweme ushukela ophezulu, kufuneka ujonge ukutya iintlobo zee-carbohydrate ezifanelekileyo. Enyanisweni, uhlobo lwee-carbohydrate ozikhethileyo lunokuchaphazela ukukhathazeka kwakho, ushukela wegazi kunye namanqanaba emandla. Ukutya i-fiber enempilo, efanelekileyo, ephezulu, ukutya okulawulwa kwe-carbohydrate kunokunceda ukunciphisa ushukela wegazi, ukunciphisa umzimba kunye nokwandisa amanqanaba ombane.
Ukunyuka kwe-carbohydrate ingeniso kunokubangela ukunyusa ubunzima ngoba i-glucose engasetyenziswanga njengamandla okanye igcinelwe ukusetyenziswa kamva kwisisipha okanye isibindi igcinwe njengamafutha kwi-adipose tissue.
Ziziphi iintlobo zeCarbohydrate Ngaba kufuneka udle kwaye ugweme?
Xa ukhetha i-carbohydrate, kukulungele ukhethe i-carbohydrates edibeneyo enezityebi kwi-fiber kwaye iphantsi kwishukela.
Ngokucacileyo, i-carbohydrates echanekileyo ichazwa njenge-polysaccharides, oku kuthetha ukuba ziqulethe ubuncinane ezintathu i-molecule ye-glucose. Ukutya okuwela kuloluhlu kunamaqabunga, njengemifuno, iigrains, iipasati kunye namazambane. I-fiber dietary ikwacatshangwa nokuba yitashi kwaye ifunyenwe kwimifuno engekho-starchy kunye ne-grains epheleleyo.
I-carbohydrates elula yilezo zokutya eziqukethe enye okanye ezimbini i-molecule zamashukela, zibizwa ngokuba yi-monosaccharides kunye ne-disaccharides. Ezi zokutya zibandakanya izinto ezinjengobisi, iziqhamo, ijusi, iswekile kunye nesiraphu. Ezinye i- carbohydrates elula ziphilileyo, ezifana neziqhamo , kunye ne-fat fat / non-fat fat. Ezi zokutya ziqulethe iiprotheyini, i-calcium, iivithamini, izityela, i-antioxidants kunye ne-fiber, ezinokunyusa ukutya okunomsoco kwaye zinciphise ngokukhawuleza ukuba ushukela wegazi ukhawuleze kangakanani. Nangona banempilo, bafanele babe yiqela elilawulwayo. Amanye ama-carbohydrate alula afana nesiraphu, ijusi , i-soda, ityhukela yefayibhile, njl njl. Iqukethe i-fiber encinci kwaye ayinayo imfuneko yondlo-leyo ingabangela i-sugar spikes, izifiso kunye nokufumana ubunzima. Ezi ntlobo zokutya kufuneka ziphetshwe ngokupheleleyo okanye zidliwe kakhulu.
I-carbohydrate ehlambulukileyo, njengesiqwatho esimhlophe kunye ne-pasta emhlophe, i-starches ifumaneka kwinkqubo ekhupha i-bran kunye negciwane lesqolowa, iwahluba i-fiber, iivithamini, iiminerali kunye ne-antioxidants.
Ezi zokutya zinokubangela ukuba i-sugar spikes ibe negalelo elikhulu kwaye ivelise encinci kwixabiso elinesondlo. Endaweni yokukhetha izityalo ezicatshiwe, kungcono ukhethe iigrafu ezipheleleyo. Enyanisweni, uphando lubonisile ukuba ukhetha i-grains epheleleyo endaweni yezolimo ezicutshiwe kunokunciphisa ingozi yesifo senhliziyo, ukunciphisa uxinzelelo lwegazi kunye nokuncedwa ekulahlekelweni kwesisindo. Ifayibha efunyenwe kwii-grains epheleleyo iyancipha isivinini apho i-sugar suars iphakama. Iintlobo zonke ziqulethe iivithamini, amaminerali kunye nama-antioxidants.
Ngoko Ndingaqalaphi?
Gwema ezi ntlobo zeCarbohydrates:
- Ukusela: Ijusi (nangona i-juice ye-fruit juice), i-soda, itiye e-sweet iced, i-lemonade, i-Gatorade, amanzi e-Vitamin, iiphuzo eziphucukileyo zekhofi, ubisi olunomlilo
- Ukutya: Izonka ezimhlophe: imiqulu, iigels, isinkwa sesinkwa, isinkwa saseNtaliyane, isinkwa esininzi (oku akusiyo ingqolowa epheleleyo), i-pasta emhlophe, irayisi emhlophe, i-muffins, i-croissants, i-scones, iisinkile ezinotshisayo
- Ukutya okuninzi: Abaqholi abamhlophe, iipups, i-pretzels, izithelo ezomileyo ezinomsoco, i-yogurt ezigubungele ukutya, ii-cookies, ikhekhe, i-ayisikrimu, i-candy bars, imivalo ye-cereal
- I-Condiments kunye noshukela odibeneyo : Isiraphu, iswekile, ishukela elibomdaka, iswekile kwi-eluhlaza, inyosi, i-agave, i-molasses, isiraphu yengqolowa, i-fructose, i-fructose ephezulu ye-corn, i-sucrose, i-dextrose, i-maltose, i-juice yeziqhamo igxininisa
Khetha ezi iCarbohydrates endaweni:
- Ukusela kunye ne-zero-carbohydrates: amanzi (yongeza i-lemon okanye i-lime yongqungquthela eyongeziweyo), i-seltzer, i-tea iced i-unscedened, itiye ye-herbal, ikhofi, iziphuzo zokutya
- Iinyonzo ezantsi kwi-carbohydrate : ubisi lwe-almond (ithafa), ubisi lwe-soy (ithafa)
- Ubisi : I-fat-fat and non-fat fat, i-fat-fat or non-fat fat Greek yogurt, i-kefir ye-fat-fat, i-fat fat cottage cheese
- Iziqhamo: iifom (ubhontshisi), nayiphi na uhlobo, mhlawumbi lumile, kodwa ukuba isinki sinokuqiniseka ukuba uhlambulule, amazambane, i-squash, i- pumpkin , i-peas, i-corn, i-squash, i- pumpkin , i-peas, i-corn, i-squash: i-100% i-grains epheleleyo iyona khetho ekhethekileyo (oatmeal, quinoa, ibhali, njl) , imifuno engekho-starchy (injongo yokwenza i-1/2 yakho iplastiki engekho-starchy vegetables)
- Ukutya kunye nezinye ukutya: i -popcorn ene-air, i-crackers epheleleyo, i-grain grain grain
Buza i-dietarian yakho ebhalisiweyo okanye utitshala ogqityiweyo wesifo sikashukela ukuba uninzi lwe-carbohydrates kufuneka udla ukutya kwesisindo kunye nokulawulwa kweswekile. Ukuba awuqinisekanga ukuba ungabala njani i-carbohydrates, qalisa apha: Ukubala kweCarbohydrates Ufanele Uyenze?
Izibonelelo:
Isiko soLawulo lweZifo. I-carbohydrate. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, uSheran. Ziziphi iiCarbohydrate ezilula?
UScott, uJennifer. Ziziphi iiCarbohydrates ezicokisekileyo.