Ngaba wakha wazibuza ukuba ithetha ukuthini 'ii-carbs' ekutyeni esikutyayo, kwaye kutheni zibaluleke kangaka? Mhlawumbi ugqirha wakho ukuxelele ukuba ulawule ii-carbs zakho kuba unesifo seswekile. Okanye mhlawumbi uzama ukunciphisa ii-carbs zakho ukuze unciphise umzimba. Nokuba sisiphi na isizathu, namhlanje siza kuthetha ngokuba yintoni le nto yokubala ii-carbohydrate kunye nendlela yokukwenza ngokuchanekileyo. Akunzima njengoko ucinga, kwaye ukuba uyayiqonda kakuhle, ungayenza ngokulula ngokwakho.
Okokuqala, makhe sibone, zithini iicarbohydrates?
Ngamafutshane, iicarbohydrates zezona zinto ziphambili ezinika amandla emizimbeni yethu. Zifana nepetroli yemoto. Xa sisitya ukutya okuneecarbohydrates, inkqubo yethu yokugaya ukutya iyaziguqula ngokukhawuleza zibe yiglucose, okanye 'iswekile yegazi' njengoko siyibiza njalo. Imizimba yethu emva koko isebenzisa loo glucose ukuvelisa amandla ewadingayo ngelo xesha. Okuseleyo kugcinwa emzimbeni ukuze kusetyenziswe kamva.
Ukuba uzama ukunciphisa umzimba okanye ukulawula imeko efana nesifo seswekile, kubaluleke kakhulu ukunciphisa ukutya kwakho ezi carbs kwaye ukhethe iintlobo zee carbs ezisempilweni.
Kutheni ukubala ii-carbohydrate kubalulekile kumntu onesifo seswekile?
Xa umntu ophilileyo ongenayo isifo seswekile esitya isidlo esinee-carbohydrate, inqanaba leswekile egazini lakhe liyanyuka. Nangona kunjalo, kwangaxeshanye, i-hormone ebizwa ngokuba yi-insulin, eveliswa ngumzimba, ingena ize ilawule inqanaba leswekile ekubeni linyuke kakhulu. Cinga nge-insulin njengepolisa lendlela, ekhokela izithuthi zeswekile egazini ukuya kwiindawo ezifanelekileyo (iiseli) ngendlela ecwangcisiweyo.
Kodwa umntu onesifo seswekile unengxaki ngale nkqubo.
- Uhlobo 1 lwesifo seswekile: Aba bantu abayivelisi i-insulin emizimbeni yabo. Ngenxa yoko, kufuneka bafake i-insulin ngaphandle ukuze balawule iswekile yabo egazini. Ngoko ke, ukuze bathathe isixa esifanelekileyo se-insulin ngokwesixa see-carbohydrate abazityayo, kubalulekile ukwazi ukuba zingaphi iigram ze-carbohydrate ezikukutya abakutyayo.
- Uhlobo lweSibini lweSifo seswekile: Nangona i-insulin iveliswa emzimbeni waba bantu, umzimba awuphenduli ngokufanelekileyo kuloo insulin (ukuxhathisa i-insulin). Kwakhona, ubungakanani obuveliswayo busenokunganeli. Ke ngoko, aba bantu kufuneka baqaphele ubungakanani bee-carbohydrate abazityayo.
Masifumanise ukuba zeziphi kanye kanye izidlo ezinee-carbohydrates!
Xa sicinga ngee-carbs, sicinga ngesonka, irayisi, kunye nee-noodles. Kodwa eneneni kukho ukutya okuninzi okuqulethe ii-carbs. Ukuba ubala ii-carbs, kufuneka uqaphele zonke ezi zinto.
| Udidi lokutya | Imizekelo eqhelekileyo kwilizwe lethu |
|---|---|
| Ukutya okunesitatshi | Irayisi, isonka, iinoodles, iitapile, iitapile ezimnandi, i-cassava, i-breadfruit, i-oats |
| Iiswekile | Iswekile emhlophe, iziselo ezimnandi, iikeyiki, iibhisikithi, itofi, ukutya okumnandi |
| Isiqhamo | Phantse zonke iziqhamo, ezifana neebhanana, iimango, iipapaya, iiorenji, kunye neeapile, ziqulethe ii-carbohydrate. |
| Ubisi kunye neYogurt | Ubisi olutsha, iyogathi, ubisi olungasetyenziswanga |
| Imifuno | Uninzi lwemifuno lune-carbohydrate encinci, kodwa izinto ezifana ne-beet, iminqathe, iimbotyi kunye nethanga zinazo ezinye. |
| Iimbotyi | Iilentile, iitshizi, iimbotyi eziluhlaza, iimbotyi |
Uceba njani ukutya okukulungeleyo?
Ukwenza isicwangciso sokuba ufuna iicarbohydrate ezingakanani, iiproteni kunye namafutha ngosuku kunokunceda ukugcina amanqanaba eswekile egazini lakho elawulwa.
Iingcali zicebisa ukuba sifumane phakathi kwama-45% nama-65% eekhalori zethu zemihla ngemihla kwiicarbohydrate. Kukho iikhalori ezi-4 kwi-1 gram yeecarbohydrate.
Umzekelo, ukuba utya iikhalori ezingama-2,000 ngosuku, kufuneka ujonge ukutya iigram ezingama-225 ukuya kuma-325 eecarbohydrate. Nangona kunjalo, ukuba uzama ukunciphisa umzimba , ungacinga ngokunciphisa eli nani liye malunga ne-100-150 grams ngosuku.
Kumntu omdala onesifo seswekile, injongo eqhelekileyo kukutya iigram ezingama-45-60 zeecarbohydrate kwisidlo esiphambili kunye neegram ezili-15-20 kwisidlo esilula . Nangona kunjalo, oku akufani kuye wonke umntu.
Eyona nto ibalulekileyo: Olu luhlu lunokwahluka ngokuxhomekeke kwiminyaka yakho, ubunzima, indlela osebenza ngayo, kunye namayeza owaselayo. Ngoko ke kukhuselekile kwaye kungcono ukuthetha nogqirha wakho okanye ingcali yesondlo malunga nobungakanani obufanelekileyo kuwe.
Masifunde ilebheli yesondlo ekwiphakheji yokutya!
Ngoku kulula kakhulu ukubala ii-carbohydrates ekutyeni okupakishwe kwiipakethe okuthenga evenkileni yokutya. Jonga nje ilebhile ethi "Nutrition Facts" ekwipakethe.
1. Jonga icandelo elithi "IiCarbohydrate ezipheleleyo": Inani leegram lilonke inani leecarbs kuloo nto yokutya.
2. Jonga "Ubungakanani bokuPhaka": Oku kubaluleke kakhulu. Inani leekhabhohayidreyithi kwileyibhile lisebenza kuphela kuloo "Ubungakanani bokuPhaka." Umzekelo, ukuba ipakethi yeebhisikithi ithi "Ubungakanani bokuPhaka: iibhisikithi ezi-2" kwaye ithi iigram ezili-15 zeekhabhohayidreyithi, ukuba utya iibhisikithi ezi-4, uya kufumana iigram ezingama-30 zeekhabhohayidreyithi.
3. Lumka malunga ne "Dietary Fiber": Oku kukwadweliswe phantsi kwe "Total Carbohydrate." Olu luhlobo lwee-carbohydrate olungenakugaywa ngumzimba wethu. Ke ngoko, alunampembelelo ingako kumanqanaba eswekile egazini. Nangona abanye abantu bebala "ii-Net Carbs" ngokususa le fiber kwi-total carbs, oogqirha bacebisa ukusebenzisa ixabiso le "Total Carbohydrate" .
Umahluko phakathi kwee-carbs ezilula nezintsonkothileyo
Kukho iintlobo ezimbini zee-carbohydrate. Nangona zombini zibalwa ngeegrama ngendlela efanayo, imiphumo yazo emzimbeni yahlukile kakhulu. Ngoko ke kubalulekile ukwazi umahluko.
| Uphawu | Iicarbohydrate ezilula | Iicarbohydrate ezintsonkothileyo |
|---|---|---|
| Ulwakhiwo | Yenziwe ngeemolekyuli zeswekile ezilula. | Iimolekyuli zeswekile zidibene ngamakhonkco amade. |
| Ukugaya ukutya | Iyetyiswa ngokukhawuleza kwaye inika amandla. | Kuthatha ixesha elide ukugaya. |
| Impembelelo kwiswekile yegazi | Amanqanaba eswekile egazini ayanda ngequbuliso. | Amanqanaba eswekile egazini ayanda kancinci nangokuthe chu. |
| Ixabiso lesondlo | Zidla ngokungabi nasondlo, zibizwa ngokuba "ziikhalori ezingenanto." | Ityebile kwizakhamzimba ezifana nefayibha, iivithamini kunye neeminerali. |
| Imizekelo | Iswekile, iziselo ezimnandi, isonka esimhlophe, iikeyiki, iibhisikithi, iilekese. | Irayisi emdaka, i-millet, i-oats, iziqhamo, imifuno, iilentile, iitships. |
Ukukhetha iicarbohydrate ezintsonkothileyo yeyona nto ilungileyo kwimpilo yakho.
Ukuba uthatha i-insulin, ungayilungisa njani idosi yakho ye-carbohydrate?
Oku kubaluleke kakhulu kwabanye abantu abasebenzisa i-insulin xa besitya. Kufuneka ubale ubungakanani be-insulin obufanelekileyo kwinani leegram zee-carbohydrates kwisidlo osityayo. Oku sikubiza ngokuba yi-"Insulin-to-Carbohydrate Ratio." Oko kukuthi, inani leegram zee-carbohydrates ezinokulawulwa ngeyunithi enye ye-insulin.
Ngokwesiqhelo, iyunithi enye ye-insulin esebenza ngokukhawuleza inokulawula malunga ne-12-15 grams yeecarbohydrate. Kodwa eli lixabiso eliqhelekileyo.
Isilumkiso: Olu linganiselo luyahluka kakhulu kumntu nomntu. Lunokutshintsha nezinto ezifana nexesha losuku, ubungakanani bomthambo owenzayo, kunye namanqanaba oxinzelelo. Ke ngoko, kubalulekile ukusebenzisana nogqirha wakho ukuze ufumane umlinganiselo othile emzimbeni wakho kwaye wenze isicwangciso. Ungaze utshintshe idosi yakho ye-insulin wedwa.
Umyalezo Wokuya Ekhaya
- Ukubala ii-carbohydrates yindlela entle yokunceda ukulawula isifo seswekile kunye nokunciphisa umzimba.
- Ungalibali ukuba ii-carbohydrate azifumaneki kwisonka nerayisi kuphela, kodwa nakwiziqhamo, ubisi, imifuno ethile, kunye namandongomane.
- Xa uthenga ukutya okupakishwe kwiipakethe, jonga ngononophelo icandelo elithi "Iicarbohydrate ezipheleleyo" kunye nelithi "Ubungakanani bokukhonza" kwileyibhile.
- Ukukhetha ii-carbs ezintsonkothileyo ezifana neenkozo ezipheleleyo, imifuno, kunye neembotyi endaweni yee-carbs ezilula ezifana neswekile kunye nomgubo omhlophe kungcono kakhulu kwimpilo yakho.
- Qiniseka ukuba uthetha nogqirha wakho malunga nobungakanani beekhabhohayidreyithi ozidingayo ngosuku, kwaye ukuba uthatha i-insulin, umlinganiselo ofanelekileyo ukuze ufumane icebiso elifanelekileyo.
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