Umhlahlandlela Wokukwenza Ucabange Nge-Carbohydrate
Ama-carbohydrate atholakale ekudleni okuhlukahlukene - ukudlala (isinkwa, okusanhlamvu, i-pasta), izithelo, ubisi, i-yogurt, ubhontshisi (imifino), imifino esitashi (ama-peas, ummbila, amazambane) nokudla okuyishukela. Ama-carbohydrate iyinhloko yomthombo wamandla omzimba. Uma usungisiwe, ama-carbohydrate athola umzimba futhi aguquke i-glucose (ushukela) kungakapheli amaminithi angu-90 wokungenisa.
Ama-carbohydrate iyisidlo esibaluleke kakhulu sokuqapha uma unesifo sikashukela ngoba lezi zihlobo zokudla okwandisa ushukela wegazi kakhulu.
Kulabo bantu abanesifo sikashukela, kunconywa ukuthi udle ukudla okunamandla, okuguquguqukayo kokudla kwe-carbohydrate. I-American Diabetes Association ixwayisa ukuthi ukuqapha ama-carbohydrate kungenwa ukuthi ukubalwa kwamakhemikhalidi noma ukulinganisa okusekelwe ekuhlanganiseni kuyisisindo esiyinhloko ekufezeni ukulawulwa kwe-glycemic. Abanye abantu bazuza ngokudla ukudla okuncane kwe-carbohydrate - xoxa nomfundisi wakho wesifo sikashukela oqinisekisiwe noma oqinisekisiwe ukuthi mangaki ama-carbohydrate okufanele ube nesidlo ngasinye nokuthi uhlobo lokudla lusebenza kangcono kuwe. Uma unquma ukuthi ungathanda ukuqala ukuzijwayeza nge-carbohydrate ukubala ungaqala lapha:
Zijwayele ngemithombo yamagalebhydrate
Ama-carbohydrate atholakala ezinqabeni (okusanhlamvu, isinkwa, okusanhlamvu) izithelo, ubisi, i-yogurt, i-legumes (ubhontshisi), imifino esitashi, nokudla okuyishukela. Ezinye ukudla ziqukethe i-carbohydrate, amaprotheni, namafutha - lezi izinhlobo zokudla kuthiwa ukudla kokuhlanganiswa.
Isibonelo, ubisi luqukethe cishe ama-15 g we-carbohydrate nge-1 8oz indebe, kodwa iqukethe amaprotheni namafutha. Imifino noma ubhontshisi umthombo omkhulu wamaprotheni, kodwa nawo aqukethe i-carbohydrate. Ukudla okuqukethe ama-carbohydrate amancane kunamaprotheni - inhlanzi, inkukhu, amaqanda kanye noshizi, amafutha - amafutha, iminqumo nemifino engekho isitashi - isipinashi, broccoli, pepper, isitshalo seqanda, ikholifulawa (njll).
Uma ubala amagremu we-carbohydrate uzodinga ukubheka ukudla okukhethekile - ikakhulukazi labo abangenawo amalebula. Ngezansi kunezinsiza eziningi zokubala ze-carbohydrate:
Izinhlelo Ezinhlanu Ozidingayo Ngesifo Sikashukela
Isifo Sikashukela Sama-Carbohydrate Ukubala
Yonke Imithombo Odingekayo Kudla Impilo Enesifo Sikashukela
Qaphela Imithombo Efihliwe Yama-carbohydrate
Kubalulekile ukuthi ufunde amalebula njalo uma ubala ukudla kwamagidrhydrate. Ama-Sauces, ama-condiments, nezinye izithako angakwazi ukwengeza ama-carbohydrates okungenzeka awuboni. Imithombo yamaprotheni ayinayo i-carbohydrate ngaphandle kokuthi isetshenziswe, noma ifakwe i-gravy. Ukudla okuthosiwe nokudla okunomsoco onzima akuzona izinqumo ezihle nakakhulu, ngoba zivame ukuphakama ngamakholori namafutha. Eminye imithombo yamakhemikhalididi efihliwe yizinto zokudla okungenawo ushukela , i-ketchup, i-barbecue sauce, i-salad-free-dress dressing, iziphuzo zekhofi ezithandekayo, nebhotela le-peanut eliphansi.
Kusho Ukuthini Ukwenza Ukulinganiselwa Okusekelwe Ngamava
Abantu abanesifo sikashukela isikhathi eside bayazi mayelana nokulinganisa okusekelwe esikhathini esithile - bayakwazi ukunquma ukusebenza okunembile kwama-carbohydrate ngokuthi "i-eye-balling" futhi bayazi ukuthi ukudla okuthile kuthinta ushukela wabo wegazi. Enye indlela enhle yokusebenzisa ukulawulwa kwesigaba lapho uqapha ama-carbohydrates wakho ukuqhuba indlela yeplate.
Indlela yeplate ingakusiza ukunciphisa izingxenye ze-carbohydrate, okuholela ekulahlekelweni kwesisindo kanye nokulawulwa ushukela wegazi othuthukisiwe. Umqondo ngemuva kwendlela yeplate kuyinto yokudla okulinganisiwe, okulawulwa kwesabelo. Ukusebenzisa ipuleti engama-intshi ayisishiyagalolunye ofuna ukuyihlose ukwenza 1/2 yamifino yakho engekho-starchy , i-1/4 yeplanethi yakho ethambile iphrotheni kanye ne-1/4 yeplate yakho eyinkimbinkimbi (ngokugcwele ukhonti), i-fiber ephezulu ye-carbohydrate . Ukunciphisa ama-carbohydrate wakho ku-1/4 weplate yakho kungasiza ukunciphisa izingxenye noma ama-carbohydrate, ukwehlisa ushukela wegazi nesisindo. Inqwaba yesidlo sakho imifino engekho-starchy ekhona ikhalori ephansi futhi ingakusiza uzizwe ugcwele futhi unelisekile.
Isibonelo siyoba:
I-4oz ye-saumon eboshwe ene sipinashi esincane ekhishwe kanye namakhowe kanye no-1 indebe ye-quinoa noma ama-potato aphekiwe
noma
4oz wezinkukhu eziphekwe nge-pepper kanye no-anyanisi kanye nenkombe engu-1 ye-cannellini ubhontshisi
noma
I-4oz eboshwe emhlophe inyama e-turkey igcwele i-ulethisi, utamatisi onobunhlamvu obugcwele obunikelwa isilimo esinamagatsha anamanzi kanye nesaladi.
Zonke lezi zidlo ziqukethe i-fiber, iphrotheni enomzimba futhi ilawulwa yi-carbohydrate. Inhloso yukuthi ungalokothi wenze ama-carbohydrate isisekelo sesidlo sakho - kunalokho isitsha sehlangothini.
Sebenzisa Amamitha Wakho Ukukuqondisa
Imitha yakho yegazi i-glucose ingaba umhlahlandlela wokulawulwa kwe-carbohydrate. Umuntu ngamunye uphendula ngokuhlukile kokudla okuthile kanye nezingxenye ze-carbohydrate. Isibonelo, uma uhlelo lwakho lokudla lukuvumela ukuba udle ama-45 g we-carbohydrate ngesikhathi sakusihlwa, kodwa amahora amabili ngemuva kokudla ushukela wegazi lakho njalo njalo ngenhla komgomo kunokuba mhlawumbe udla ama-carbohydrate amaningi kakhulu esidlweni sakusihlwa noma mhlawumbe awubhalisi kahle nge-carbohydrate . Noma, lapho ungabalwa ngama-carbohydrates futhi ushukela wakho wegazi uphakeme, ungasebenzisa imitha yakho ukukusiza ukuthi ubone ukuthi yini ukudla okusebenza kahle emzimbeni wakho, izingxenye, kanye nesikhathi sokudla kwakho. Uhlelo lokudla oluhlinzekwe ngu-dietitian obhalisile noma uthisha wesifo sikashukela luyisiqondiso kodwa lungalungiswa ngokusekelwe emigomeni yakho, ushukela wegazi, izinga lomsebenzi, nesimo sesisindo.
> Imithombo:
> I-American Diabetes Association. Amazinga Wokunakekelwa Kwezokwelapha Esifo Sikashukela - 2014. Ukunakekelwa Kweshukela. 2014 Jan; 37 Isamba 1: S14-80.