Uma uzama ukudla kahle ngesifo sikashukela, ama-carbohydrate adlala indima enkulu. Ama-carbs angenalutho ane-fiber encane noma engenayo, efana nesinkwa esimhlophe, i-bagels, ne-pasta angenza uketshezi lwegazi lakho lube lukhulu (ikakhulu uma ungawagcini ingxenye elawulwayo). Izithelo ngumthombo omkhulu wamavithamini, amaminerali kanye ne-fiber. Kodwa ushukela wemvelo esithelweni lenza kube yi-carbohydrate, futhi.
Abantu abaningi bakholelwa ukuthi uma benesifo sikashukela, abakwazi ukudla izithelo. Lokhu akulona iqiniso. Kodwa-ke, inani lezithelo kufanele udle nsuku zonke futhi kuhlezi eyodwa kufanele kube yingxenye elawulwayo . Ukugcina i-log noma ithrekhi ye-carbohydrates oyidlayo kubalulekile ekulawuleni ushukela wegazi lakho.
Kungani Ukwazi Inani Lezinhlamvu Zama-Carbohydrate Udla Okubalulekile?
Ngenkathi ukudla ukudla okunempilo kuhlanganisa ukufaka amaprotheni aphilile, okusanhlamvu okugcwele, imifino nezithelo, abantu abanesifo sikashukela badinga ukucabangela inani lama-carbohydrates abadlayo ngesikhathi esisodwa kanye nosuku lonke . Ama-calories namafutha amagremu nawo athatha indima ekuzameni ukudla okunempilo, kodwa cishe awudingi ukuwabala noma ukuwarekhoda ukuze uthole ukuphathwa kweshukela egazini lakho. Ukukhethwa kokudla okuthinta ushukela wegazi kakhulu kunama-carbohydrate. Yingakho sivame ukusikisela ukuthi abantu abanesifo sikashukela bazame ukulandela uhlobo oluthile lokudla okunama-carbohydrate - okusho ukuthi badla ngesilinganiso esifanayo sama-carbohydrate ngesikhathi esifanayo nsuku zonke.
Isibonelo, uma unqunywe ukudla okubandakanya ama-45g we-carbohydrates for dinner okusho ukuthi kufanele udle cishe ama-45g we-carbohydrate ukuze udle nsuku zonke. Lokho akusho ukuthi kufanele udle ukudla okufanayo kokudla kwansuku zonke, kodwa kufanele uzame ukudla okufanayo kwe-carbohydrate.
Kuphi Izithelo Ezifinyelelekayo?
Izithelo zingaba yingxenye yokudla okunempilo yesifo sikashukela.
Izithelo zigcwele amavithamini, amaminerali, ama-fibre nama-antioxidants. Izithelo ziphansi kwama-calories futhi cishe zikhululekile. Inani lezithelo oyidla nsuku zonke kufanele lilinganiselwe kuma-servings amabili kuya kwezintathu nsuku zonke. Akusibonakaliswa ngokwesayensi, kodwa abantu abaningi bathi lapho bebambisana izithelo ngamaprotheni, amashukela abo egazi angcono. Ngakho-ke, zama ukudla izithelo ngokwawo; esikhundleni sokufaka lokho njengengxenye yesabelo sakho se-carbohydrate sokudla kwakho. Uma udla izithelo njengendlela yokudla, phakamisa ngemithi emincane yamaprotheni afana ne-yogurt ephansi yama-Greek yogurt, amantongomane amantongomane, noma i-spoonful of butter butter. Gwema ijusi yesithelo ngaphandle uma ushukela wegazi lakho liphansi. Izithelo ezithile zingandisa ushukela wegazi ngaphezu kwamanye, ngakho-ke kungenzeka mhlawumbe ezinye izithelo ofuna ukuzigwema: Izithelo Zokugwema Uma Unesifo Sikashukela
Ngaphezu kwalokho, uma ugcina ithrekhi ye-carbs yakho , kuhle ukwazi ukuthi ezinye izithelo zingaphansi kwama-carbs kunabanye, ngenkathi zifaka ipaki enkulu enempilo: Yiziphi Izithelo Ongazidla Uma Unesifo Sikashukela
Enye indlela yokuthola ukhetho oluhle kunazo zonke zezithelo kanye nokuqukethwe kwawo kwe-carbohydrate ngokusebenzisa iwebhusayithi yokudla okunomsoco. Ngacwaninga izithelo ezihlukahlukene futhi ngathola ama-calories nama-carbs ngayinye.
Hlola inani le-carb ezintweni zakho ozithandayo, noma sebenzisa ishadi elihle ngezansi ukukusiza wenze izinqumo ezinhle zezithelo ezinhlelweni zakho zokudla nsuku zonke.
| ZAZISA I-CARBS ENZINI ZAKHO | |||
| I-FRUIT | Ingxenye | Ama-calories | I-Carbs (ngegremu) |
| I-APULA | 3-1 / 4 "ububanzi | 110 | 30 |
| IBHANANA | 1 ophakathi | 105 | 27 |
| IPHEYA | 1 ophakathi | 96 | 26 |
| IKHABE | 1 wedge | 86 | 22 |
| IWOLINTSHI | 3-1 / 16 "ububanzi | 86 | 22 |
| I-GRAPES | 1 inkomishi | 62 | 16 |
| IPENTSHISI | 2-3 / 4 "ububanzi | 61 | 15 |
| I-CANTALOPE | 1 cup cubes | 54 | 13 |
| UPHAYINAPHU | 3-1 / 2 "-3/4" ububanzi besiqephu | 42 | 11 |
| IZINDABA | 1 indebe iphelele | 46 | 11 |
> Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekela. Ukunakekelwa yisifo sikashukela . 2016; 39 (Isihlomelo 1): S1-S119