Ukuba unesifo sikashukela se-2 , uyazi ukuba i- carbohydrates umba. Nangona ukutya ama-carbohydrates kunokuba yinxalenye yokutya okunempilo, ukutya ukutya okuninzi kwe-carbohydrate kwisidlo kunokukwenza ukuba amazinga eeshukela egazi aphucule.
Ukongezelela ubuninzi be-carbohydrate, umgangatho we-carbohydrates ubalulekile. Uyabona, akuzona zonke i-carbohydrate ezenziwe ngokulinganayo. Kukho i-carbohydrate elula kwaye enzima.
Kwaye kwinqanaba ngalinye, kukho iinketho ezibhetele ngakumbi nakwezinga lakho leswekile. Ukuqonda umahluko phakathi kwemithombo kunokukunceda ukuba ulandelelanise ekudleni kwakho- kukunceda ukuba ugcine ushukela wegazi kwibala elifanelekileyo xa uziva uzele, kwaye ugcine ubunzima obuphilileyo .
Yintoni Elula Yama-carbohydrates?
I-carbohydrate elula yenziwe yimilolekyu enye okanye ezimbini. Ngaloo ndlela, akuthathi umzimba wakho ukuba uwaphule kwaye ubambe (njengeglucose) kwigazi. Ngenxa yesi sizathu, i-carbohydrates elula iphakamisa ishukela legazi ngokukhawuleza kwaye ngokuqhelekileyo iphakamileyo kunama-carbohydrate anqabileyo.
Ishukela esisodwa ziquka:
- I-Fructose (ifunyanwe ngokwemvelo kwiziqhamo kwaye yongezwa kwezinye ukutya ezicutshungulwa njenge-sweetener) kunye
- Galactose (efumaneka kwimveliso yobisi)
Ushukela kabini luquka:
- I-Lactose (efumaneka kubisi kunye nezinye iimveliso zobisi)
- Maltose (efunyenwe kwimifuno kunye neenhlamvu)
I-carbohydrate elula ifumaneka ekutya okucutshungulwayo, njengetyuwa yetshukela, i-candy, i-syrups kunye nezophuzo ezinotshisayo ezifana ne-soda. Ezi i-carbohydrate elula ayinayo izongezo ezongezelelweyo, ezifana ne-fiber, ukunciphisa ukugonya kunye nokungabikho kokutya okunomsoco. Imithombo yemvelo ye-carbohydrates elula yinto yokutya okunempilo engabandakanywa kwisicwangciso sesidlo seswekile xa isabelo esilawulwayo - sinezivithamini, amaminerali, iprotheni kunye nefiber.
Ezi zokutya ziquka: iziqhamo kunye nobisi.
Ziziphi iiComphydrates?
I-carbohydrates edibeneyo ihamba. Zenziwe ngamaketanga amade atyhulayo, okwenza ukuba bathathe ixesha elide ukugaya. Ekubeni i-carbs edibeneyo ichithwa ngokukhawuleza kunokuba i-carbohydrates elula, iindawo ezininzi aziphakamisi iishukela zegazi ngokukhawuleza nje nge-carbohydrates elula. Ukutya okuwela kuloluhlu kunamaqabunga, njengemifuno, iinkozo, iipasta kunye namazambane. I-fiber dietary ikwacatshangwa nokuba yitashi kwaye ifunyenwe kwimifuno engekho-starchy kunye ne-grains epheleleyo.
Njengokuba kunye nama-carbohydrate alula, abanye banempilo kunabanye.
I-carbohydrates ecocekileyo kakhulu yinkqubo encinci okanye ihlanjululwe. Iingqolowa ezipheleleyo (kunokuba ziveliswe ngee-grains), imifuno ye-starchy, imifuno engekho-starchy, kunye nemifuno yilezona zixhobo eziphambili ze-carbohydrates.
Imizekelo yale yokutya irayisi ebomvu, i-quinoa, ibhali, i-bulgur, i-oatmeal, nezinye iinkozo ezipheleleyo. Iipatata kunye namazambane, ummbila, kunye nemifuno (iimbotyi zeentso, iifotyi), nazo zincome i-carbohydrates.
Iintlobo zonke, izityalo, kunye nemifuno ye-starchy zonke zibonelela ngexabiso elikhulu. I-Fibre yinto ebalulekileyo yokutya kwakho : inceda ukugcina amanqanaba eeshukela egazi ukusuka kwi-spiking high, inokukunceda ukulawula izinga lakho le-cholesterol kwaye kubalulekile kwimpilo yamathumbu emathunjini.
Iintlanzi ezincitshisiweyo, ngakolunye uhlangothi, ezifana nezityalo ezihlanjululwayo, ziphantsi kakhulu kwi-fiber. Bangaba nevithamini kunye neemaminerali ukuba ziye zaphuculwa, kodwa iinkozo ezipheleleyo zinevithamini kunye namaminerali kuwo ngenxa yokuba zingagqithwanga.
Ukutya Ukucwangciswa Ngee-Carbohydrate Ezilula Neziqhamo
Xa ucwangcisa ukutya kwakho, gxininisa ekufumaneni amaninzi e-carbohydrate yakho kwimithombo yendalo, engaphantsi kweenkqubo, nokuba zivela kwiziqhamo, imifuno, iigrafu, i-milk okanye i-legumes. Oku kuya kuqinisekisa ukuba ufumana ukutya okunesondlo, ukuzaliswa kwefayibhile ekudleni kwakho, okukukunceda ukulawula izinga lakho leshukela legazi kunye nokugcina uzive ugcwele kwaye unamandla.