Uma une- type 2 yesifo sikashukela , uyazi ukuthi i- carbohydrates yendaba. Nakuba ukudla ama-carbohydrate kungaba yingxenye yokudla okunempilo, ukudla ama-carbohydrate amaningi kakhulu ekudleni kungenza amazinga kashukela egazini akhuphuke.
Ngaphezu kwamanani ama-carbohydrate, ikhwalithi ye-carbohydrate ibalulekile futhi. Uyabona, akuwona wonke ama-carbohydrate adalwe ngokulinganayo. Kukhona ama-carbohydrate alula futhi anzima.
Futhi ngaphakathi kweyodwa yalezi zigaba, kunezinketho ezingcono nakakhulu kakhulu kuwe kanye namazinga okushukela egazini. Ukuqonda umehluko phakathi kwemithombo kungakusiza ukuba ulinganisele ukudla kwakho - kukusiza ukuba ugcine ushukela wegazi lakho ebangeni elimamukelekile ngenkathi uzizwa ugcwele, futhi ugcine isisindo esinempilo .
Yini Elula Ama-Carbohydrate?
I-carbohydrate elula yenziwa ngamakhemikhali owodwa noma amabili. Njengalokhu, akuthathi umzimba wakho ukuwaphula bese ubamba (njenge-glucose) egazini. Ngenxa yalesi sizathu, i-carbohydrate elula iphakamisa ushukela egazini ngokushesha futhi ngokuvamile ephakeme kune-carbohydrate eyinkimbinkimbi.
Ishukela elilodwa elibandakanya:
- I-Fructose (etholakala ngokwemvelo ezitshalweni futhi yengezwe kokudla okucutshungulwa njenge-sweetener) futhi
- I-Galactose (etholakala emikhiqizweni yobisi)
Ushukela kabili kufaka:
- I-Lactose (etholakala ebisi neminye imikhiqizo yobisi)
- Maltose (etholakala kwezinye imifino kanye nohlamvu)
Ama-carbohydrate alula atholakala ekudleni okucutshungulwayo, okufana neshukela etafuleni, i-candy, i-syrups neziphuzo ezinomsoco njenge-soda. Lezi-carbohydrate ezilula azinawo izingxenye ezengeziwe, njenge-fiber, ukunciphisa ukugaya futhi abanakho ukudla okunomsoco. Imithombo yemvelo ye-carbohydrate elula yizinqumo zokudla okunempilo ezingasetshenziswa ohlelweni lokudla lwesifo sikashukela lapho ingxenye elawulwayo - iqukethe amavithamini, amaminerali, amaprotheni, kanye ne-fiber.
Lokhu kuhlanganisa kufaka: izithelo nobisi.
Yini Eyinkimbinkimbi Yama-carbohydrate?
Ama-carbohydrate enkimbinkimbi ahamba phambili. Zakhiwe ngamaketanga amade ama-molecule eshukela, okwenza ukuba bathathe isikhathi eside ukugaya. Njengoba i-carbs eyinkimbinkimbi igcwele kancane kancane kune-carbohydrate elula, imithombo eminingi ayiphakamisi ushukela wegazi ngokushesha njenge-carbohydrate elula. Ukudla okuwela kulesi sigaba kunama-stroke, njengezitshalo, okusanhlamvu, ama-peas, namazambane. I-fiber ye-diet isabhekwa njengesitashi futhi itholakala emifino engekho isitashi kanye nezinhlamvu ezigcwele.
Njengoba nje nge-carbohydrate elula, ezinye ziphilile kunezinye.
I-carbohydrate eyinkimbinkimbi enempilo yinkimbinkimbi encane noma ehlanjululwayo. Ukudla okuphelele (kunezinhlamvu ezihlanjululwayo), imifino esitshala, imifino engelona isitshalo, kanye nemifino yiyona engcono kakhulu i-carbohydrate eyinkimbinkimbi.
Izibonelo zalokhu kokudla yi-rice ensundu, i-quinoa, ibhali, i-bulgur, i-oatmeal, nezinye izinhlamvu ezigcwele. Amazambane kanye namazambane, ama-corn, kanye nama-legumes (izinso zobhontshisi, ama-peach chick), nazo ziyi-carbohydrate eyinkimbinkimbi.
Ukudla okuphelele, ama-legumes, kanye nemifino yemifino yonke inika inani elibalulekile le-fiber. I-fibre yingxenye ebalulekile yokudla kwakho : kusiza ukugcina izinga lakho lokushukela egazini eliphakeme kakhulu, lingasiza ukulawula amazinga wakho we-cholesterol futhi kubalulekile emathunjini emathunjini.
Izinhlanzi ezihlanziwe, ngakolunye uhlangothi, njengezinhlamvu ezihlungiwe, ziphansi kakhulu fiber. Bangase babe namavithamini namaminerali uma beye bacebisa, kodwa okusanhlamvu okuphelele ngokwemvelo kunamavithamini namaminerali kuwo ngoba abazange bahlwithwe ngokucubungula.
Ukudla Ukudla Nge-Carbohydrate Elula Neyinkimbinkimbi
Uma uhlela ukudla kwakho, gxila ekutholeni okuningi kwe-carbohydrate yakho emithonjeni yemvelo, engaphansi kakhulu, kungakhathaliseki ukuthi izithelo, imifino, okusanhlamvu okugcwele, ubisi noma izithelo. Lokhu kuzoqinisekisa ukuthi uthola ukudla okunomsoco kakhulu, okugcwala amafayibha ekudleni kwakho, okuzokusiza ukuthi ulawule amazinga okushukela egazini lakho futhi uhlale unomuzwa ogcwele futhi unamandla.