Izinto ekufuneka uzazi malunga neecarbohydrates kunye neswekile!

Namhlanje siza kuthetha ngeecarbohydrates kunye neswekile, eziyinxalenye ebaluleke kakhulu yokutya kwethu. Ngamanye amaxesha siva abantu abaninzi bethetha ngezi zinto. Ngoko ke, zeziphi ezi zinto ngokwenene, ngaba zilungile okanye azilunganga emizimbeni yethu, kwaye sizikhetha njani ngokuchanekileyo, ngendlela elula onokuyiqonda.

Zithini iicarbohydrates?

Ngamafutshane, iicarbohydrates zezona zinto ziphambili nezifumaneka lula zamandla emizimbeni yethu. Nokuba ngumntwana omncinci okanye umntu omdala, zibalulekile ukuze sihlale sisempilweni. Iicarbohydrates zifana nepetroli emizimbeni yethu. Sizifumana ekutyeni ngeendlela ezimbini eziphambili.

Iicarbohydrate ezilula

Oku sikubiza ngokuba yiswekile elula . Umzekelo, i-fructose efumaneka kwiziqhamo kunye ne-lactose efumaneka kubisi. Kodwa ungalibali ukuba ezi zinto zikwafumaneka kwiziqhamo ezinesondlo. Iswekile efumaneka kwizinto ezifana netshokholethi kunye neziselo ezimnandi nayo iwela kolu didi.

Iicarbohydrate ezintsonkothileyo

Esi sitatshi sisibiza ngokuba sisityalo . Sisifumana kwimifuno enesitatshi efana neetapile neebhatata, iinkozo ezipheleleyo, irayisi, isonka kunye neenkozo. Ezi zinto zinika umzimba amandla amancinci ngamanye amaxesha.

Zigaywa njani ezi zinto emzimbeni?

Cinga ngayo, yonke i-carbohydrate esiyityayo, nokuba ilula okanye iyinkimbinkimbi, ekugqibeleni iyahlulwa ibe yi-swekile elula emizimbeni yethu. Le swekile ifunxwa egazini. Xa amanqanaba eswekile egazini enyuka ngolu hlobo, i-pancreas yethu ikhupha i-hormone ebizwa ngokuba yi-insulin. Le insulin inceda ekuthatheni iswekile egazini ize iyithumele kwiiseli zomzimba. Kulapho ke kuphela apho ezo seli zinokusebenzisa le swekile njengamandla. Uyaqonda?

Ngoku, khangela, ezinye ukutya (ingakumbi ezo zininzi kwiiswekile ezilula kunye neenkozo ezicociweyo ezifana nesonka esimhlophe kunye nerayisi emhlophe) zigaywa ngokukhawuleza kwaye zibangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Nangona kunjalo, iicarbohydrate ezintsonkothileyo (ezifumaneka kwiinkozo ezipheleleyo) zigaywa kancinci. Ke ngoko, amanqanaba eswekile egazini anyuka kancinci. Ukuqhubeka nokutya ukutya okubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini kunokunyusa umngcipheko wakho wokufumana izifo ezifana nesifo seswekile.

Ezinye ukutya okutyebileyo kwiikhabhohayidreyithi zisempilweni kakhulu kunezinye. Ukhetho olufanelekileyo luquka:

• Iinkozo ezine-bran
• Irayisi enebran (irayisi emdaka)
• Isonka esine-bran
• Isiqhamo
• Imifuno
• Ukutya kobisi okunamafutha aphantsi

Ukutya okunempilo nokulinganayo komntwana oneminyaka engaphezu kwemibini ubudala kufanele kunike phakathi kwama-50% nama-60% eekhalori zakhe zemihla ngemihla ezivela kwi-carbohydrates. Into ebalulekileyo kukufumana uninzi lwezi carbohydrates kwimithombo elungileyo kunye nokunciphisa iiswekile ezongeziweyo.

Ngaba kukho into efana neecarbohydrate “ezilungileyo” nezi “mbi”?

Iicarbohydrates zidume kakubi kutshanje, akunjalo? Ezinye iingcali zonyango zicinga...Ukutya iicarbohydrate ezicociweyo kakhulu – oko kukuthi, iswekile ecociweyo efumaneka kwiilekese nakwiziselo ezineswekile, kunye nerayisi emhlophe kunye nomgubo omhlophe (ofumaneka kwiintlobo ezininzi zepasta nesonka) – yenye yezizathu zokwanda kokutyeba.

Kwenzeka ntoni kwiicarbohydrate "ezimbi"?

Ukutya okukodwa kungabangela njani ingxaki enkulu kangaka? Cinga ngako, ezi carbohydrate "zimbi" (iswekile nokutya okucociweyo) kulula ukuzifumana, ziza ngobuninzi, zinencasa entle, kodwa azikuhluthisi ngokukhawuleza. Ngoko ke abantu batya ezininzi zazo kunokuba kufanele. Ezinye zazo aziboneleli ngesondlo emzimbeni - izinto ezifana neziselo ezineswekile kunye netofi "ziikhalori ezingenanto" ezingenaxabiso lesondlo.

Ngoko ke, ingaba yonke iswekile elula ayilunganga?

Hayi, awunakutsho loo nto. Kuba iicarbohydrate ezilula zikwafumaneka ekutyeni okuninzi okunesondlo. Umzekelo, iziqhamo, imifuno, kunye neemveliso zobisi. Ezi zibonelela ngezondlo ezininzi ezibalulekileyo ezinceda imizimba yethu ikhule kwaye ihlale isempilweni. Iziqhamo ezintsha, umzekelo, ziqulethe iicarbohydrate ezilula, kodwa zikwaqulethe izinto ezininzi ezilungileyo ezifana neevithamini kunye nefayibha.

Kutheni iicarbohydrate ezintsonkothileyo zilungile kangaka?

Ngokwemigaqo yokutya yaseMelika ka-2015–2020, ubuncinci isiqingatha seenkozo esizityayo kufuneka zibe ziicarbohydrate ezintsonkothileyo, okanye iinkozo ezipheleleyo. Iinkozo ezipheleleyo, ezifana nerayisi emdaka, i-oatmeal, isonka sengqolowa epheleleyo, kunye neenkozo, zikhetho ezilungileyo. Ukutya okutyebileyo ngeenkozo ezipheleleyo kunokunceda ukukhusela isifo seswekile kunye nesifo sentliziyo. Iicarbohydrate ezintsonkothileyo nazo zinezibonelelo ezilandelayo:

• Ukugaywa kokutya kwenzeka kancinci: Iinkozo ezipheleleyo ziqulathe zonke iindawo ezintathu zenkozo (i-bran, i-germ, kunye ne-endosperm). Nangona kunjalo, iinkozo ezicociweyo ziqulathe ikakhulu i-endosperm kuphela. Iinkozo ezipheleleyo zinezinto ezininzi zokugaya ukutya, ngoko ke ukugaywa kokutya kwenzeka kancinci. Xa iicarbohydrate zingena emzimbeni, kulula ukuba umzimba uziphathe.
• Ifayibha eninzi: Ukutya okunefayibha eninzi kuyakuzalisa, nto leyo enciphisa ukutya kakhulu. Ayipheleli apho, kodwa xa idityaniswe namanzi amaninzi, le fayibha inceda ekuthinteleni ukuqhina kwaye inokukhusela nomhlaza wamathumbu amakhulu.
• Inika iivithamini kunye neeminerali: Iinkozo ezipheleleyo ziqulethe iivithamini ezifana neevithamini ze-B, i-magnesium, kunye ne-iron, kunye neevithamini ezibalulekileyo kunye neeminerali.

Uninzi lwabantwana abakwiminyaka yesikolo kufuneka batye malunga ne-"ounce equivalent" ezine ukuya kwezintandathu zeenkozo ngosuku. I-"ounce equivalent" sisixa sokutya kwisabelo esinye - umzekelo, isilayi sesonka; indebe yecereal esele ilungele ukutyiwa; okanye isiqingatha sekomityi yerayisi ephekiweyo, ipasta ephekiweyo, okanye iporridge eshushu. Ubuncinane isiqingatha sale mali kufuneka sivele kwiinkozo ezipheleleyo.

Masithethe ngeswekile.

Ukutya okuneswekile eyongeziweyo – njengeziphuzo ezithambileyo, iibhisikithi, iikeyiki, iitofi, i-ayisikhrim kunye nezinye iziselo zeziqhamo – kudla ngokuba neekhalori eziphezulu kodwa kuncinci kwisondlo. Ukutya okuneswekile eninzi kunxulunyaniswa nokutyeba kakhulu. Ukutya iswekile eninzi kunokubangela ukubola kwamazinyo. Kucetyiswa ukuba ngaphantsi kwe-10% yeekhalori zakho zemihla ngemihla zivela kwiishukela ezongeziweyo.

Endaweni yokutya okuneswekile, nika abantwana bakho ukhetho olusempilweni olufana neziqhamo. Iziqhamo zingumthombo omkhulu wencasa yendalo, iicarbohydrate, kunye nefayibha kunye neevithamini ezifunekayo ebantwaneni.

Indlela elungileyo yokunciphisa iswekile eyongeziweyo kukuyeka ngokupheleleyo i-soda kunye nezinye iziselo ezineswekile. Cinga ngala manqaku:

• Ingqayi yesiselo esibandayo esinekhabhoni engama-355 ml ineethisipuni ezili-10 (49 ml) zeswekile kunye neekhalori ezili-150.
• Eyona ndlela iphambili yokongezwa kweswekile eyongezelelweyo ekutyeni kwemihla ngemihla kwabantwana kukusebenzisa iziselo ezineswekile.
• Ukusela isiselo esinye esineswekile esingama-355 ml ngosuku kwandisa umngcipheko womntwana wokutyeba kakhulu.
• I-asidi ekwiziselo ezineswekile inokubangela ukuba i-enamel yamazinyo inyibilike, kwaye iswekile engaphezulu inokubangela imingxunya.

Endaweni yeziselo ezineswekile okanye iziselo zeziqhamo (ezinokuba neswekile eyongeziweyo, njengesoda), nika ubisi olunamafutha aphantsi, amanzi, okanye ijusi yeziqhamo eyi-100%. Kodwa khumbula: Nangona ijusi yeziqhamo eyi-100% ingenaswekile eyongeziweyo, iikhalori ezivela kwezo swekile zendalo zinokongeza. Ngoko ke nciphisa ijusi yeziqhamo ibe yi-4–6 ounces (118–177 ml) kubantwana abangaphantsi kweminyaka esi-7 ubudala, kwaye kungabi ngaphezu kwe-8–12 ounces (237–355 ml) kubantwana abadala nakubantwana abancinci.

Ufumana njani ulwazi malunga nokutya?

Akusoloko kulula ukufumanisa ukuba zeziphi iindlela ezilungileyo nezingalunganga. Ileyibhile yeNutrition Facts kwiipakethe zokutya inokuba luncedo kule nkalo.

Ukuze ufumane ulwazi malunga neecarbohydrates, khangela la manani mathathu:

• Iicarbohydrate ezipheleleyo: Eli xabiso, elichazwa ngeegrama, liquka iintlobo ezahlukeneyo zeecarbohydrate: I-Dietary Fiber, iiShukela, kunye nezinye iicarbohydrate.
• Ifayibha yokutya: Oku kuqukwa phantsi kweekhabhohayidreyithi zizonke. Ifayibha yokutya ayinazo iikhalori, kwaye ukutya okunefayibha eninzi kuneenzuzo ezininzi zempilo.
• Iishukela: Oku kukwaqukwa phantsi kweekhabhohayidreyithi ezipheleleyo. Ezinye iileyibhile zesondlo zahlula phakathi kweeshukela zendalo kunye neeshukela ezongeziweyo. Iishukela zendalo zifumaneka kwizinto ezifana neziqhamo kunye nobisi. Ukutya okulula, iitofi, kunye neziselo eziswiti ziqulethe iswekile eninzi eyongeziweyo. Ukuze ubone ukuba ukutya kongeze iswekile, khangela iswekile, isiraphu yombona, okanye ezinye izinto eziswiti ezifana ne-dextrose, i-fructose, ubusi, okanye i-molasses kuluhlu lwezithako.Musa ukutyelela iimveliso ezineswekile okanye ezinye izinto eziswiti phezulu kuluhlu lwezithako.

Nangona iicarbohydrates ziqulathe iikhalori ezi-4 kuphela kwigram nganye, iikhalori zinokwanda ngokukhawuleza ngenxa yokuba iswekile eninzi ifumaneka kwizidlo ezityiwayo. Kwaye ezi "khalori zingenanto" zihlala ziphantsi kwezinye izondlo.

Iicarbohydrates ukuze uphile ubomi obusempilweni: Izinto ekufuneka uzikhumbule

Kulungile, ngoko ke sithethe kakhulu ngeecarbohydrates kunye neswekile. Eyona nto ibalulekileyo kukukhetha iicarbohydrates ezilungileyo. Oko kuthetha ukukhetha iinkozo ezipheleleyo, iziqhamo, imifuno, kunye nobisi olunamafutha aphantsi kunye neemveliso zobisi. Kwakhona, nciphisa ukutya okuneswekile eyongezelelweyo. Kwaye khuthaza abantwana ukuba basebenze yonke imihla.

Kwaye ungalibali, kufuneka ube ngumzekelo omhle. Abantwana bakho baya kuyibona imikhwa yakho enempilo baze bayilandele. Oku kuya kuvula indlela yokuphila enempilo, kokubini xa besebancinci naxa bekhula.

Ngoko ke, iicarbohydrates asinto yokoyika, kodwa yinto enokusetyenziselwa yimizimba yethu ukuba ikhethwe ngokufanelekileyo. Uyifumene, akunjalo?

Iicarbohydrate, Iswekile, Iicarbohydrate ezilula, Iicarbohydrate ezintsonkothileyo, Iinkozo ezipheleleyo, Isondlo, Isondlo sabantwana, (Iicarbohydrate), (Iswekile), (Iingqolowa ezipheleleyo), (Isondlo)