Abantu abaninzi banolwalamano olungaqhelekanga neecarbohydrate, okanye "iicarbs" njengoko sonke sizazi. Sonke siyayithanda incasa yokutya okufana nesonka, ipasta, iitapile, kunye nerayisi. Kodwa xa sityeba kancinci okanye sifumana esinye isifo, siqala ngokugxeka oku kutya. Kukangaphi usiva ibali elithi "Ndityebile ngerayisi"? Kodwa iicarbohydrate azilunganga okanye azimbi ngokwenene. Uninzi lokutya esikutyayo luneecarbohydrate. Kwakhona, iicarbohydrate zingumthombo omkhulu wamandla, okanye amandla, ekufuneka imizimba yethu isebenze imini yonke.
Ngamafutshane, zithini iicarbohydrates?
Iicarbohydrate zisondlo esikhulu esidingwa ngumzimba wethu ngobuninzi, esibizwa ngokuba yi-macronutrient . Ezinye izondlo ezibini ezibalulekileyo esizidingayo ngobuninzi ziiproteni namafutha . Ukongeza kwezi, kukho izondlo esizidingayo ngobuninzi, ezifana neevithamini kunye neeminerali , esizibiza ngokuba zi-micronutrients.
Iicarbohydrate zinokwahlulwa zibe ziindidi ezimbini eziphambili:
1. IiCarbohydrate ezilula: Ezi zigaywa ngokukhawuleza kakhulu. Ngenxa yoko, zinokubangela ukunyuka ngequbuliso kwamanqanaba eswekile egazini. Oku kunokubangela nokutyeba ekuhambeni kwexesha.
2. Iicarbohydrate ezintsonkothileyo: Ezi zithatha ixesha elide ukugaya kwaye ziqulathe izondlo ezininzi ezixabisekileyo ezifana nefayibha , iivithamini kunye neeminerali.
Ngokomndilili, umntu omdala osempilweni kufuneka afumane phakathi kwama-45% nama-65% eekhalori zakhe zemihla ngemihla kwiicarbohydrate. Kumntu otya iikhalori ezingama-2,000 ngosuku, oku kungaba malunga nama-275 grams. Nangona kunjalo , eli nani linokwahluka ngokuxhomekeke kwiminyaka yakho, inqanaba lomsebenzi, kunye nesimo sempilo . Ngoko ke kungcono ukuthetha nogqirha wakho malunga nobungakanani obufanelekileyo kuwe. Kubalulekile ukufumana uninzi lweecarbohydrate zakho kwiicarbohydrate ezisempilweni nezintsonkothileyo.
Iintlobo ezintathu zeecarbohydrate ekutyeni esikutyayo
Kukho iintlobo ezintathu eziphambili zeecarbohydrates ekutyeni esikutyayo nesikuselayo. Ukuba uziqonda kakuhle ezi zinto, kuya kuba lula kuwe ukukhetha phakathi kokulungileyo nokubi.
| Uhlobo lweecarbohydrate | Inkcazo | Imizekelo |
|---|---|---|
| Iiswekile | Ezi zezona carbohydrate zilula. Ezinye zifumaneka ngokwendalo ekutyeni. Ezinye zongezwa ngendlela yokwenziwa xa kulungiswa ukutya. | I-Fructose ikwiziqhamo, i-lactose ikwibisi nakwiimveliso zobisi, iswekile eyongezwe kwiziselo ezineswekile, iikeyiki kunye neebhisikithi. |
| Isitatshi | Ezi luhlobo lwe-carbohydrate eyinkimbinkimbi eyenziwe ziimolekyuli ezininzi zeswekile ezidityanisiweyo. | Irayisi (ingakumbi irayisi yebran), iitapile, iitapile ezimnandi, i-cassava, iinkozo, iimbotyi ezifana neetships, ii-peas kunye neelentile. |
| Ifayibha | Olu luhlobo lwe-carbohydrate eyinkimbinkimbi. Nangona kunjalo, imizimba yethu ayikwazi ukugaya ezi zinto. Ngenxa yoko, zidlula kwinkqubo yokugaya ukutya zize zikhutshwe kwindle. | Imifuno, iziqhamo, imifuno, ii-oats, iimbotyi, iinkozo ezipheleleyo, amantongomane. |
Zithini iingenelo ze-carbohydrate ezilungileyo emzimbeni?
Kubaluleke kakhulu ukufaka iintlobo ezifanelekileyo zeecarbohydrates ekutyeni kwakho. Nazi izizathu ezimbalwa zokuba kutheni:
- Ukubonelela ngamandla: Iicarbohydrates zezona zinto ziphambili emizimbeni yethu ezinika amandla. Ziyaqhekeka zibe yiglucose, enika amandla engqondweni nakwimisipha yethu. Iiproteni okanye amafutha azinakubonelela ngamandla ngendlela efanelekileyo.
- Ukutya okutyebileyo kwizakhamzimba: Iicarbohydrate ezivela kukutya okupheleleyo, okufana neziqhamo, imifuno, kunye neenkozo ezipheleleyo, zizaliswe ziivithamini, iiminerali, kunye ne- phytonutrients ezilwa nezifo.
- Fumana iFiber: Ukongeza ekwenzeni kube lula ukugaya ukutya , iFiber inceda ekunciphiseni amanqanaba e-cholesterol egazini kunye nokulawula amanqanaba eswekile egazini. Ukutya ukutya okutyebileyo kwiFiber kunokunciphisa umngcipheko wesifo sentliziyo kunye nezinye iintlobo zomhlaza .
- Inceda ukugcina ubunzima obusempilweni: Cinga ngayo, uziva uhluthi ngakumbi xa usitya isonka esipheleleyo kunaxa usitya izilayi ezibini zesonka esimhlophe, akunjalo? Isizathu kukuba iicarbohydrate ezintsonkothileyo zinefayibha. Ezi zikwenza uzive uhluthi, nto leyo enceda ekulawuleni ukutya kakhulu. Yintsomi enkulu ukuba iicarbohydrate ezisempilweni zibangela ukutyeba.
Ngoko ke ucinga ntoni ngale ndlela yokutya 'enama-carbohydrate aphantsi'?
Abantu abazama ukunciphisa umzimba badla ngokujoliswa ekutyeni okunamafutha aphantsi okanye okune-carb ephantsi. Zombini ezi ndlela zinokukunceda unciphise umzimba. Nangona kunjalo, uphando oluthile lubonise ukuba ukutya okunamafutha aphantsi kunokukunceda unciphise amafutha amaninzi emzimbeni.
Xa uqala ukutya ukutya okune-carbs eziphantsi, ungaziva ngathi ulahlekelwa bubunzima ngokukhawuleza kwiintsuku zokuqala ezimbalwa. Isizathu esiphambili soku kukulahlekelwa ngamanzi emzimbeni wakho. Asikuko ukutshisa amafutha ngokwenene.
Kwakhona, ezinye iindlela zokutya ezineekhabhohayidreyithi ezisezantsi zinokuba namafutha amaninzi agcweleyo, nto leyo engalunganga kwimpilo yentliziyo ekuhambeni kwexesha.
Kwizifundo ezimbini ezenziwe yiNational Institutes of Health, abathathi-nxaxheba bacelwe ukuba batye kuphela ukutya okubonelelweyo, ngaphandle kokuzisa ukutya kwangaphandle. Kolunye uphando, abathathi-nxaxheba bacelwe ukuba bazame ukutya okunamafutha aphantsi kunye nokutya okune-carb ephantsi. Nangona zombini ezi ndlela zokutya zibangele ukwehla kobunzima, ukutya okunamafutha aphantsi kubangele ukulahleka okukhulu kwamafutha omzimba .
Ngoko ke, endaweni yokuyiyeka ngequbuliso irayisi nesonka ngokupheleleyo, kungcono ukuba uqaphele uhlobo kunye nobungakanani beecarbohydrate ozikhethileyo .
Iicarbohydrate kunye neswekile yegazi
Ukuba unesifo seswekile kwaye uxhalabile malunga nobungakanani beecarbohydrate ozityayo, kubaluleke kakhulu ukuba uqaphele ezi ngcamango zimbini.
1. I-Glycemic Index (GI): Ngamafutshane, olu luvavanyo lokuba iicarbohydrates ekutyeni ziguqulwa ngokukhawuleza kangakanani zibe yiswekile. Ukutya okune-GI ephezulu kunyusa amanqanaba eswekile egazini ngokukhawuleza.
2. Umthwalo weGlycemic (GL): Awunakugqiba ukuba ukutya kulungile okanye kubi ngokusekelwe kwixabiso le-GI kuphela. Kuba ayiqwalaseli ubungakanani esibutyayo. Umzekelo, i-watermelon inexabiso eliphezulu le-GI, kodwa ubungakanani bee-carbohydrates kwisiqwenga se-watermelon esisityayo siphantsi. Umthwalo we-glycemic (GL) ukwajonga ubungakanani bokutya esikutyayo. Ke ngoko, eli xabiso le-GL liluncedo ngakumbi ekulawuleni isifo seswekile kunye nokukhetha ukutya okunempilo.
| Uhlu lokutya ngokwemiqathango yomthwalo we-glycemic | |
|---|---|
| Ukutya okune-glycemic load ephezulu ekufuneka kuncitshiswe | |
| Itshokolethi, itofi, iilekese | Iinkozo zesidlo sakusasa ezilungisiweyo |
| Iifrayizi zamafrentshi | Irayisi emhlophe, isonka esimhlophe |
| Iitapile ezibilisiweyo | Isiselo esimnandi |
| Ukutya okunempilo okune-glycemic ephantsi onokukhetha kuyo | |
| Iiapile, iiorenji, iipere | Amantongomane afana namandongomane kunye neekashew |
| Iitships, ii-peas, iilentils | Imifuno efana neminqathe, iimbotyi, ikhaphetshu |
| Ii-oat, i-bran cereal | Iyogathi (engenaswekile) |
Umyalezo Wokuya Ekhaya
- Iicarbohydrates zezona zinto ziphambili emizimbeni yethu ezibangela amafutha. Azingotshaba. Okubalulekileyo luhlobo kunye nobungakanani beecarbohydrates ozikhethayo.
- Khetha iicarbohydrate ezintsonkothileyo ezifana neenkozo ezipheleleyo, imifuno, neziqhamo endaweni yeecarbohydrate ezilula nezicociweyo ezifana neswekile, isonka esimhlophe, kunye nerayisi emhlophe.
- Ukwehla kobunzima bokuqala xa utya ukutya okune-carbohydrate ephantsi kubangelwa kukulahlekelwa ngamanzi, kungekhona ukulahleka kwamafutha. Kuyo nayiphi na indlela yokutya, cinga ngempilo yentliziyo.
- Ukuba unesifo seswekile okanye esinye isifo, luncedo kakhulu ukuqaphela umthwalo we-glycemic xa ukhetha ukutya.
- Ngaphambi kokuba wenze naluphi na utshintsho olukhulu kwindlela otya ngayo, ingakumbi ukuba unesifo esithile, qiniseka ukuba uthetha nogqirha wakho okanye nekhemisti ukuze akunike icebiso.
iicarbohydrates, isondlo, ukwehla kobunzima, isifo seswekile, isalathisi se-glycemic, umthwalo we-glycemic, ukutya okunempilo, isitatshi, ifayibha, iswekile
💬 Comments (0)
Akukho zimvo zithunyelweyo okwangoku. Faka uluvo lwakho apha okokuqala.
Faka uluvo lwakho