Uhlu Lokudla Okufanele Ufanele Futhi Akufanele Udle Uma Unesifo Sikashukela
Ukudla okunempilo kubalulekile ekulawuleni isifo sikashukela nokulahlekelwa isisindo. Futhi kukhona ukudla okunye okudingeka ukhethe ngokucophelela, ikakhulukazi ama-carbohydrate. Kodwa, lokhu kungaba umsebenzi odidekayo. Sitshelwa ukuthi sigweme ama-carb elula kanye nokuhlanjululwa, futhi ukhethe okuyinkimbinkimbi, kodwa lokho kusho ukuthini lokho?
Yikuphi Ukudla Okuqukethe Ama-Carbohydrate?
Ukudla okuqukethe ama-carbohydrate kufaka ama-starches afana nezinhlamvu kanye nemifino yesitashi, izithelo, ubisi / i-yogurt, ukudla kokudla, namaswidi.
Ama-carbohydrate yi-macronutrient ethinta ishukela yegazi kakhulu. Kubalulekile ngoba ama-carbohydrate enza indima ekunikezeni umzimba amandla. Bangezela ukunambitheka, i-fibre, nokuthungwa kokudla.
Yini Ama-Carbohydrate Ayenzayo Futhi Kungani Uwadinga?
Uma kudliwa, ama-carbohydrate ahlanganiswa futhi aphulwe phansi ushukela noma i-glucose. I-glucose ngumthombo oyinhloko womzimba wephethiloli noma amandla, kepha uma une-prediabetes noma isifo sikashukela umzimba wakho awubhekisi kahle ushukela. Kunokuba ushukela uthathwe emaqenjini ukuba asebenzise njengamafutha, uhlala egazini. Ukushisa ngokweqile noma phezulu egazini kungaba yinkinga kakhulu. Ukuze ugweme ushukela ophakeme, kufanele uhlose ukudla izinhlobo ezihlukahlukene ze-carbohydrate esemgangathweni. Eqinisweni, uhlobo lwe-carbohydrates oyikhethayo lungathinta isimo sakho sengqondo, ushukela wegazi, namazinga wamandla. Ukudla ukudla okunokulawulwa okulawulwa kwe-carbohydrate kungasiza ukunciphisa ushukela wegazi, ukunciphisa isisindo kanye nokwandisa amazinga wegezi.
Ukudla ngokweqile kwe-carbohydrate kungenza ukuba uzuze isisindo ngoba i-glucose engasetshenziswanga njenge-energy noma igcinwe ukuze isetshenziswe kamuva emisipha noma isibindi igcinwe njengamafutha emathisini adipose.
Yiziphi izinhlobo zama-carbohydrate okufanele udle futhi ugweme?
Lapho ukhetha ama-carbohydrate, kungcono ukhethe ama-carbohydrate adidekile aphethwe yi- fibre futhi aphansi ushukela.
Ngokusho nje, i-carbohydrate eyinkimbinkimbi ichazwa njengama-polysaccharides, okusho ukuthi aqukethe okungenani ama-molecule ama-glucose amathathu. Ukudla okuwela kulesi sigaba kunamaphesenti amaningi, njengezithelo, okusanhlamvu, ama-peas namazambane. I-fiber ye-diet isabhekwa njengesitashi futhi itholakala emifino engekho isitashi kanye nezinhlamvu ezigcwele.
Ama-carbohydrate alula yilezo zokudla eziqukethe ama-molecule amathathu kuphela noma amabili, abizwa ngokuthi i-monosaccharides ne-disaccharides. Lokhu kudla kufaka izinto ezifana nobisi, izithelo, ijusi, ushukela wetafula, nesiraphu. Amanye ama-carbohydrate alula anempilo, njengezithelo , nama-fat-fat / non-fat. Lokhu kudla kuqukethe amaprotheni, i-calcium, amavithamini, amaminerali, ama-antioxidants kanye ne-fibre, engenza ngcono ukudla okunomsoco futhi wephuze ukuthi ngokushesha ushukela wegazi lukhuphuka kanjani. Nakuba bephilile, kufanele babe yingxenye elawulwayo. Amanye ama-carbohydrate alula afana nesiraphu, ijusi , i-soda, ushukela etafuleni, njll. Aqukethe i-fiber encane futhi ayikho inhlobo yangempela yokudla okunomsoco - okungabangela ukupheka kwe-sugar spikes, izifiso, nokuzuza kwesisindo. Lezi zinhlobo zokudla kufanele zigwenywe ngokuphelele noma zidliwe kancane kancane.
I-carbohydrate ehlanjululwe, njengesinkwa esimhlophe namastafula amhlophe, kusetshenziselwa ukucubungula okukhipha uketshezi namagciwane okusanhlamvu, ukuwaqeda amafiber, amavithamini, amaminerali kanye nama-antioxidants.
Lokhu kudla kungabangela futhi ama-spikes amaningi egazini egazini futhi akhiphe lutho olungenamsoco. Esikhundleni sokukhetha okusanhlamvu okucwengisiwe, kungcono ukhethe okusanhlamvu okuphelele. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukukhetha okusanhlamvu okuphelele esikhundleni sezinhlamvu ezihlanjululwa kunganciphisa ingozi yesifo senhliziyo, kunciphise ukucindezeleka kwegazi kanye nokusiza ekulahlekeni kwesisindo. I-fibre etholakala ku-okusanhlamvu lonke iyanciphisa isivinini lapho kuphuma khona ushukela wegazi. Izithelo zonke ziqukethe namavithamini, amaminerali amaningi kanye nama-antioxidants.
Ngakho-ke Ngiqalaphi?
Gwema Lezi Zama-Carbohydrate:
- Ukuphuza: iJusi (ngisho ne-100% ijusi yezithelo), i-soda, itiye e-sweet iced, i-lemonade, i-Gatorade, amanzi we-Vitamin, iziphuzo zekhofi ezithambile, ubisi oluvuthayo
- Izinkinobho: Izinkwa ezimhlophe: imiqulu, amabhasi, isinkwa sesinkwa, isinkwa sase-Italy, isinkwa esiningi (lokhu akusikho okusanhlamvu okuphelele), i-pasta emhlophe, ilayisi elimhlophe, ama-muffin, ama-croissants, ama-scones, okusanhlamvu okusanhlamvu
- Ukudla okunyoka: ama-crackers amhlophe, ama-chips, ama-pretzels, izithelo ezomisiwe ezinomsoco, i-yogurt yokudla okugqamile, amakhukhi, ikhekhe, i-ayisikhilimu, i-candy bars, imigoqo yokusanhlamvu
- Ama-condiments kanye noshukela owengeziwe: Isiraphu, ushukela, ushukela omnyo, ushukela ohlaza, uju, i-agave, i-molasses, isiraphu ye-corn, i-fructose, isiraphu ephezulu ye-fructose, i-sucrose, i-dextrose, i-maltose, i-juice yezithelo igxila
Khetha lawa ma-carbohydrate esikhundleni:
- Ukuphuza nge-zero carbohydrate: amanzi (engeza ilamula noma i-lime for flavour added), seltzer, itiye elingenayo i-iced, itiye le-herbal, ikhofi, iziphuzo zokudla
- Ukuphuza okuncane kuma-carbohydrate : ubisi lwe-almond (plain), ubisi lwe-soy (ithafa)
- Ubisi : I-fat-fat and non-fat milk, i-yogurt ephansi-fat noma engeyona fat, i-fat-fat kefir, i-fat-fat fat cottage cheese
- Izinhlanzi: Imifino (ubhontshisi), noma yiluphi uhlobo, mhlawumbe lumile, kodwa uma ukheniwa ungaqiniseka ukuthi uhlanza, amazambane, u-squash, ithanga , i-peas, ummbila, okusanhlamvu: 100% okusanhlamvu okuphelele kungcono ukukhetha (i-oatmeal, i-quinoa, ibhali, njll) , imifino engekho-starchy (inhloso yokwenza 1/2 iplanethi yakho engeyi-starchy imifino)
- Ukunambitheka nokunye ukudla: i -popcorn ephuma emoyeni, ama-crackers wonke okusanhlamvu, okusanhlamvu okusanhlamvu okuphelele
Buza udoti wakho obhalisiwe noma uthisha oqinisekisiwe wesifo sikashukela ukuthi mangaki ama-carbohydrates okufanele udla ukudla kwesisindo kanye nokulawulwa ushukela egazini. Uma ungaqiniseki ukuthi ungabala kanjani ama-carbohydrates, qalisa lapha: Ukubala kwama-Carbohydrate Kufanele Uyenze?
Izinsiza:
Isikhungo Sokulawula Izifo. Ama-carbohydrate. http://www.cdc.gov/nutrition/everyone/basics/carbs.html
Leehman, Sheran. Yiziphi ama-carbohydrate alula?
UScott, uJennifer. Yini ehlanjululwe ama-carbohydrates.