Iicarbohydrates kunye neswekile: Zilungile okanye zimbi? Masifumanise!

Xa sithetha ngokutya esikutyayo yonke imihla, sihlala sisiva amagama athi 'iicarbohydrate' kunye 'neswekile'. Abanye bathi ezi azilungelanga umzimba, ngelixa abanye besithi asinakuphila ngaphandle kwazo. Lithini ibali lokwenyani? Ukuba nawe unengxaki encinci ngale nto, masiyicacise yonke namhlanje. Masifumanise ukuba ezi zinto zichaphazela njani impilo yethu.

Zithini iicarbohydrates?

Okokuqala, makhe sijonge ukuba ziintoni iicarbohydrates. Ngamafutshane, zezona zifutha ziphambili nezifumaneka lula ezinika imizimba yethu amandla . Zifana nepetroli emotweni. Ezi carbohydrates zibalulekile ebantwaneni nakubantu abadala ukuze bahlale besempilweni.

Ngoku kukho iintlobo ezimbini zezi carbohydrate:

• IiCarbohydrate ezilula: Ezi zikwabizwa ngokuba ziiswekile ezilula. Imizekelo ibandakanya i-fructose, i-glucose, kunye ne-lactose ebisini. Ezi zihlala zifumaneka ekutyeni okunesondlo okufana neziqhamo.
• Iicarbohydrate ezintsonkothileyo: Ezi zikwabizwa ngokuba zii-starch. Zifumaneka kwimifuno enesitatshi efana neetapile kunye neebhatata ezimnandi, iinkozo ezipheleleyo , irayisi, isonka, kunye nezinye iinkozo.

Kulungile, ngoku masibone ukuba ezi carbohydrates kunye neeswekile zicutshungulwa njani emzimbeni. Zonke iicarbohydrates esizityayo ziyagaywa kwaye ekugqibeleni ziguquke zibe ziiswekile ezilula. Emva koko le swekile ifunxwa egazini. Xa inqanaba leswekile egazini linyuka ngolu hlobo, ipancreas yethu inelungu elibizwa ngokuba yipancreas , elivelisa ihomoni ebizwa ngokuba yi-insulin . Le insulin yiyo enceda ekuthatheni iswekile egazini ize iyithumele kwiiseli zomzimba. Kulapho ke kuphela apho ezo seli zinokusebenzisa iswekile ukwenza amandla. Uyaqonda?

Iicarbohydrate kwezinye ukutya – ingakumbi ezo ziqulethe iiswekile ezilula kwaye zicociwe kakhulu (umz., isonka, irayisi emhlophe) – zigaywa ngokukhawuleza kakhulu, nto leyo ebangela ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini. Nangona kunjalo, iicarbohydrate ezintsonkothileyo (ezifana nezo zifumaneka kwiinkozo ezipheleleyo) zithatha ixesha elide ukugaya, nto leyo ebangela ukunyuka kancinci kancinci kwamanqanaba eswekile egazini. Ukutya ukutya okuninzi okubangela ukunyuka ngokukhawuleza kwamanqanaba eswekile egazini kunokunyusa umngcipheko wakho wokufumana izifo ezifana nesifo seswekile .

Akukuko konke ukutya okutyebileyo kwiikhabhohayidreyithi okwenziwa ngokulinganayo. Okunye kunempilo kunezinye. Nazi ezinye iindlela ezilungileyo:

• Iinkozo zesidlo sakusasa ezipheleleyo
• irayisi emdaka
• Isonka esipheleleyo sengqolowa
• Iziqhamo ezintsha
• Imifuno
• Ubisi olunamafutha aphantsi kunye neemveliso zobisi

Ukutya okunempilo nokulinganayo komntwana oneminyaka engaphezu kwemibini ubudala kufanele kunike phakathi kwama-50% nama-60% eekhalori ezivela kwiicarbohydrate. Kodwa eyona nto ibalulekileyo kukuba uninzi lwezi carbohydrate kufuneka luvele kwimithombo elungileyo kwaye iiswekile ezongeziweyo zincinci.

Ngaba ezinye iicarbohydrate 'zimbi' ngokwenene?

Ezi carbohydrates bezisoloko zityholwa okwethutyana ngoku, akunjalo? Iingcali zonyango ngokukodwa zithi ukutya iicarbohydrates ezicociweyo kakhulu – oko kukuthi, iswekile ecociweyo efumaneka kwitoffee, itshokholethi, kunye neziselo ezineswekile, kunye nezinto ezifana nerayisi emhlophe kunye nomgubo wesonka (osetyenziselwa ukwenza ipasta nesonka esininzi) – sesinye sezizathu zokuba ukutyeba kakhulu, oko kukuthi, ukutyeba kakhulu, kuxhaphake kangaka namhlanje.

Ukutya okukodwa kungabangela njani ingxaki enkulu kangaka? Cinga ngako, ezi carbohydrate 'zimbi' (iswekile nokutya okucociweyo) kulula ukuzifumana, ziza ngobuninzi, zinencasa entle, kwaye azikuhluthisi ngokukhawuleza. Ngoko ke abantu batya ezininzi zazo ngaphezu kokuba befuna. Ezinye zazo azifuneki emzimbeni – umzekelo, iziselo ezineswekile, itshokholethi yetofi 'ziikhalori ezingenanto' . Oko kukuthi, zizinto zamandla nje, azinazo izondlo.

Kodwa oku akuthethi ukuba zonke iiswekile ezilula azilunganga. Khumbula, sithethe ngaphambili ngeecarbohydrate ezilula ezifumaneka ekutyeni okunesondlo njengeziqhamo, imifuno, kunye neemveliso zobisi. Ezi zibonelela ngezondlo ezininzi ezibalulekileyo ezinceda umzimba ukuba ukhule kwaye uhlale usempilweni. Umzekelo, nangona iziqhamo ezintsha zineecarbohydrate ezilula, zikwanazo nezinto ezininzi ezixabisekileyo ezifana neevithamini kunye nefayibha .

Kutheni ke ngoko iicarbohydrate ezintsonkothileyo zilungile kangaka?

Izikhokelo zesondlo ngokubanzi zicebisa ukuba ubuncinane isiqingatha seenkozo esizityayo kufuneka zibe ziicarbohydrate ezintsonkothileyo. Iinkozo ezipheleleyo – oko kukuthi, iinkozo ezipheleleyo ezifana nerayisi emdaka, i-oatmeal, isonka seenkozo ezipheleleyo kunye neecereal – zezona zikhetho zilungileyo. Ukutya okutyebileyo kwiinkozo ezipheleleyo kunokunceda ukukhusela isifo seswekile kunye nesifo sentliziyo. Iicarbohydrate ezintsonkothileyo nazo zinezibonelelo ezilandelayo:

• Kuthatha ixesha elide ukugaya: Iinkozo ezipheleleyo ziqulathe zonke iindawo ezintathu zenkozo (i-bran, i-germ, kunye ne-bran). Iinkozo ezicociweyo, kwelinye icala, ziqulathe i-bran kuphela. Ekubeni umzimba kufuneka usebenze nzima ukugaya i-bran epheleleyo, ukugaya kuthatha ixesha elide. Xa ii-carbohydrates zingena emzimbeni, kulula ukuba umzimba uziphathe.
• I-Fiber Eninzi: Ukutya okune-fiber eninzi kukwenza uzive ukhululekile, nto leyo enciphisa ukutya kakhulu. Ayipheleli apho, kodwa xa ixutywe namanzi amaninzi, le fiber inceda ukutya kuhambe ngendlela yokugaya ukutya ngokulula, ithintele ukuqhina. Inokunceda ukukhusela eminye imihlaza yamathumbu amakhulu.
• Inika iivithamini kunye neeminerali: Iinkozo ezipheleleyo ziqulethe iivithamini ezibalulekileyo kunye neeminerali ezifana neevithamini ze-B, i-magnesium, kunye ne-iron.

Umntwana oqhelekileyo ofunda esikolweni ufanele atye malunga 'nee-ounce-equivalents' ezine ukuya kwezintandathu zeenkozo ngosuku. (I-'ounce-equivalents' sisixa nje sokutya esityeni. Umzekelo, isilayi sesonka, ikomityi yecereal, okanye isiqingatha sekomityi yerayisi ephekiweyo, ipasta, okanye iporridge.) Ubuncinane isiqingatha sale nto kufuneka sivele kwiinkozo ezipheleleyo.

Kuthekani ke ngeswekile?

Ukutya okuneswekile eyongeziweyo (iziselo ezineswekile, iibhisikithi, iikeyiki, itshokolethi yetofi, i-ayisikhrim, ezinye iziselo zeziqhamo) kuneekhalori eziphezulu kwaye kuncinci kwisondlo. Ukutya okuneswekile eninzi kunxulunyaniswa nokutyeba kakhulu. Ukutya iswekile eninzi kunokubangela ukubola kwamazinyo . Ngokuqhelekileyo kuthiwa ngaphantsi kwe-10% yeekhalori zethu zemihla ngemihla kufuneka zivela kwiswekile eyongeziweyo.

Endaweni yokutya okuneswekile, nika abantwana bakho ukhetho olusempilweni olufana neziqhamo. Iziqhamo zi-carbohydrate emnandi ngokwendalo ekwabonelela ngefayibha kunye neevithamini ezifunekayo ebantwaneni.

Indlela elungileyo yokunciphisa iswekile eyongeziweyo kukuyeka ngokupheleleyo ukusebenzisa i-soda kunye nezinye iziselo ezineswekile. Gcina ezi ngcebiso engqondweni:

• Ingqayi yesiselo esibandayo esinekhabhoni engama-355 ml (malunga ne-12 ounces) iqulethe iitisipuni ezili-10 zeswekile (malunga ne-49 grams) kunye neekhalori ezili-150.
• Kwamanye amazwe (kwaye le meko iyanda kancinci kancinci eSri Lanka, akunjalo?) uninzi lweswekile eyongeziweyo ekutyeni kwemihla ngemihla kwabantwana ivela kwezi ziselo zinongwe ngeswekile.
• Ukusela isiselo esinye esineswekile esingama-355 ml ngosuku kwandisa umngcipheko womntwana wokutyeba kakhulu.
• I-asidi ekwiziselo ezineswekile inganyibilikisa i-enamel yamazinyo, kwaye iswekile eninzi inokubangela imingxunya.

Endaweni yeziselo ezineswekile okanye 'iziselo zejusi' (ezidla ngokuba neswekile eyongeziweyo, njengee-sodas), nika ubisi olunamafutha aphantsi, amanzi, okanye ijusi yeziqhamo eyi-100%. Kodwa khumbula: Nangona ijusi yeziqhamo eyi-100% ingenayo iswekile eyongeziweyo, isenokongeza iikhalori ezivela kwiswekile yendalo kuyo. Ngoko ke nciphisa ijusi yeziqhamo ibe yi-4-6 ounces (118-177 ml) kubantwana abangaphantsi kweminyaka esi-7 ubudala. Musa ukunika ngaphezu koko, oko kuthetha ukuba kungabi ngaphezu kwe-8-12 ounces (237-355 ml) kubantwana abancinci.

Ungakhetha njani ukutya okunempilo?

Akulula rhoqo ukwazi okulungileyo nokubi. I-'Nutrition Facts Label' kwiipakethe zokutya inokukunceda ngale nto.

Ukuze wazi kakuhle ukuba ziintoni iicarbohydrate, qaphela la manani mathathu:

• Iicarbohydrate ezipheleleyo: Oku kuchazwe kwiigram. Eli xabiso liquka iintlobo ezahlukeneyo zeecarbohydrate: ifayibha yokutya, iswekile, kunye nezinye iicarbohydrate.
• Ifayibha yokutya: Oku kudweliswe phantsi 'kweecarbohydrates zizonke.' Ifayibha yokutya ayinazo iikhalori, kwaye ukutya okunefayibha eninzi kunika iingenelo ezininzi zempilo.
• Iiswekile:Oku kukwadweliswe phantsi 'kweecarbohydrates zizonke'. Iileyibhile ezintsha zesondlo ngoku zahlula phakathi kweeswekile zendalo kunye neeswekile ezongeziweyo. Iiswekile zendalo zifumaneka kwizinto ezifana neziqhamo kunye nobisi. Iiswekile ezongeziweyo zihlala zifumaneka kwizinto ezifana nezidlo ezikhawulezayo, iitofi, kunye neziselo ezineswekile. Ukuze ubone ukuba ukutya kuneswekile eyongeziweyo na, jonga uluhlu lwezithako. Khangela iswekile, isiraphu yombona, okanye iiswekile ezifana ne-dextrose, i-fructose, ubusi, okanye i-molasses. Kungcono ukuba ungabandakanyeki kwiimveliso ezidwelisa ezi swekile ekuqaleni koluhlu lwezithako.

Nangona iicarbohydrates zineekhalori ezimalunga ne-4 kwigram nganye, umxholo weswekile ephezulu kwizidlo ezityiwayo unokwanda ngokukhawuleza. Kwaye ezi 'khalori zingenanto' zihlala ziphantsi kakhulu kwezinye izondlo.

Ngoko ke, uzenza njani iicarbohydrate zibe yinxalenye yokutya okunempilo? (Khumbula oku!)

Kulungile, sithethe kakhulu ngeecarbohydrates kunye neswekile. Ngoko ke, sicinga ngaloo nto, makhe sicinge ngempilo yomntu wonke kusapho lwakho.

• Khetha iicarbohydrate ezilungileyo: Thenga ukutya okuziinkozo, iziqhamo, imifuno, kunye nobisi olunamafutha aphantsi kunye neemveliso zobisi.
• Nciphisa ukutya okuneswekile eyongeziweyo: Ingakumbi nciphisa ukutya kwakho iziselo ezineswekile, iitofi, kunye neekhekhe kangangoko unako.
• Gcina abantwana bexakekile yonke imihla: bakhuthaze ukuba badlale kwaye benze umthambo.
• Yiba ngumzekelo omhle: Xa abantwana bakho bekubona usenza imikhwa enempilo, nabo baya kufunda izinto ezifanayo. Oku kuya kubanceda bamkele indlela yokuphila enempilo kwasebuntwaneni.

Khumbula, iicarbohydrates azilotshaba lwethu. Okubalulekileyo kukukhetha iintlobo ezifanelekileyo zeecarbohydrates, ngobuninzi obufanelekileyo . Kunjalo nangeswekile, ngoko ke bubulumko ukukhetha ukutya okunesondlo okuneeswekile zendalo kwaye uhlale kude neeswekile ezongeziweyo kangangoko kunokwenzeka.

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