Yiziphi I-Carbs Ezihle Kakhulu Futhi Kufanele Udle Kangakanani?
Ama-carbohydrate yi-macronutrient ukuthi, lapho ephukile, iphenduka ushukela (i-glucose) futhi isetshenziswe ngumzimba njengamandla noma ugesi. Ukudla okuqukethe ama-carbohydrate kuthinta ushukela wegazi kakhulu. Uma unesifo sikashukela noma ukwazi umuntu owenzayo, kungenzeka ukuthi uzwile ukuthi kufanele unciphise ukudla kwakho kwe-carbohydrate. Abantu abanesifo sikashukela abakwazi ukusebenzisa ama-carbohydrate ngendlela efanayo nomuntu onesifo sikashukela, okwenza kubaluleke kakhulu ukuqonda ukuthi yikuphi ukudla okuqukethe ama-carbohydrate, okuyiwona okufanele adle nokuthi angayisebenzisa kanjani ukulawula ingxenye.
Ukunciphisa ukudla kwakho kwe-carbohydrate nokufaka ama-carbohydrates omuhle kuzokusiza ukunciphisa ushukela wegazi lakho nokulahlekelwa isisindo.
Isinyathelo sokuqala ekulawuleni ukudla kwakho kwe-carbohydrate ukuthi ukwazi ukuthi yikuphi ukudla okuqukethe ama-carbohydrate. Ama-carbohydrate atholakala ekudleni okufana nalokhu:
- ama-grains - okusanhlamvu kanye nemifino yesitashi njengamazambane kanye nommbila
- izithelo
- ubisi / yogurt
- umquba (ubhontshisi)
- amaswidi: amakhukhi, ikhekhe, i-candy, i-ayisikhilimu neziphuzo ezinomsoco
Yimaphi ama-carbohydrate angcono kakhulu kwegazi lami?
Uma wazi lapho ama-carbohydrates avela khona, kubalulekile ukuqonda ukuthi ama-carbohydrate ahlukene asithinta kanjani ushukela egazini. Uma i-metabolized, ama-carbohydrate aphukile futhi aphenduke ushukela. I-insulini, i-hormone ekhiqizwa yi-pancreas, ithatha ushukela egazini ukuya emaseli okusebenzisa amandla. Uma unesifo sikashukela, ama-pancreas akho akwenzi ngokwanele i-insulin noma i-insulin ekwenzayo ayisebenzisi kahle.
I-carbohydrate elula noma ehlanjululwe, njengezinkwa ezimhlophe namaswidi, aphukile ngokushesha, ekwakheni ukushukela kwegazi noshukela ngokushesha futhi ebeka isidingo esiningi kuma-pancreas. Ngokuhamba kwesikhathi, ukucindezeleka okweqile kuma-pancreas kungabangela ukuthi kuphele, okwenze kube nzima ukuhambisana nomthwalo we-glucose, okuholela ekubeni ushukela ophezulu wegazi.
Ukuze ushukela olungcono wegazi ulawule okungcono kakhulu ukukhetha ama-carbohydrate amaningi ahlukene, aphethwe yi-fibre njengamahlamvu , ubhontshisi, amazambane, njll. Lezi zinhlobo zama-carbohydrate ziveza ukukhuphuka kwe-glucose kancane. Ngaphezu kwalokho, lezi zinhlobo zokudla nazo zinomsoco futhi zicebile kakhulu, okwenza kube lula ukukhetha ukulahlekelwa isisindo kanye nempilo yonke. Kubalulekile ukuqaphela ukuthi wonke umuntu uphendula ama-carbohydrate athile ngokuhlukile. Emzamweni wokuthola uhlelo olukusebenzelayo, uzodinga ukwenza okunye. Ukusebenza nguthisha wesifo sikashukela noma obhalisiwe obhalisiwe kungakusiza ukuba uhlele uhlelo lokudla oluzimele olusondelene kahle.
Ngingakanani I-Carbohydrates Okufanele Nginayo Futhi Ngibalinganisa Kanjani?
Nakuba ama-carbohydrate athile enempilo kunabanye, awukwazi ukudla inani elingenamkhawulo ngaphandle kokuthinta kabi izhukela zakho zegazi. Ubuningi bama-carbohydrate bubaluleke kakhulu njengama-carbohydrate okhetha ukuwudla. I-carbohydrate enempilo ayiyona ukudla okukhululekile - konke ukubala kwama-carbohydrates. Isibonelo, i-oatmeal yinkimbinkimbi, i-fibre carbohydrate eyinkimbinkimbi, kodwa isengamarbohydrate futhi izophakamisa ushukela wegazi. Ngakho-ke, kubalulekile ekulawuleni ingxenye.
Inani lama-carbohydrate okufanele udle ngesidlo ngasinye lihluka kusuka komuntu kuya komuntu futhi linqunywa ngezici ezihlukahlukene ezifana nobulili, izidingo zekhalori, isisindo, ukulawulwa ushukela wegazi, kanye nezinga lomsebenzi.
Kubantu abaningi abalandela uhlelo lokudla lwe-carbohydrate oluqhubekayo, bayakwazi ukudla cishe ngo-45-60 g we-carbohydrate ngesidlo ngasinye futhi bathole ukuphathwa kahle kweshukela egazini. Ukuhluka kuyavela komuntu kumuntu. Ngesikhathi sokudla kwasekuseni, abanye abantu bazuza ngokudla kwasekuseni kwe-carbohydrate engezansi kanti abanye bangakwazi ukuqapha ushukela wabo wegazi nje ngokushintsha okusanhlamvu kwasekuseni kwabo okukhethayo .
Uma uzama ukulandela ukudla okunomsoco we-carbohydrate futhi ufuna ukufunda ukuthi ungabala kanjani ama-carbohydrate, kuzodingeka ufunde ukuthi ungafunda kanjani ilebula futhi ungafuna ukuzijwayeza ngezinhlelo ezithile zokusebenza noma amanye amathuluzi:
- I-Carbohydrate Ukubala Kufanele Uyenze?
- Yonke Imithombo Odingekayo Kudla Impilo Enesifo Sikashukela
- Izinhlelo Ezinhlanu Ofuna Uzazi Ngazo Uma Unesifo Sikashukela
Ezinye izihloko ezingakusiza ukuba uqonde kabanzi mayelana nama-carbohydrate nomphumela wazo ekushukela kwegazi: