Ukuba uzama ukunciphisa umzimba okanye ukuhlala usempilweni, mhlawumbi ukhe weva intetho ethi, "Musa ukutya ii-carbohydrates, uza kunyuka umzimba." Xa ubona izinto ezifana nerayisi, isonka, kunye nee-noodles, mhlawumbi uyoyika kancinci, akunjalo? Ii-carbohydrates zihlala ziqala ukutyholwa ngokutyeba kunye nezifo ezifana nesifo seswekile. Kodwa ngaba zonke ii-carbohydrates ziintshaba zethu ngokwenene? Inyaniso kukuba, hayi. Ii-carbohydrates zezona zinto ziphambili ezinika imizimba yethu amandla. Ingxaki kukuba asiqondi kakuhle umahluko phakathi kwee-carbohydrates 'ezilungileyo' kunye 'nezimbi'. Ngoko ke namhlanje, masithethe ngazo ngokulula.
Zithini iicarbohydrate ezilula nezintsonkothileyo?
Iicarbohydrate zinokwahlulwa zibe ziindidi ezimbini eziphambili: iicarbohydrate ezilula kunye neecarbohydrate ezintsonkothileyo. Ukuqonda umahluko phakathi kwezi zimbini kuya kukunceda wenze ukhetho olusempilweni.
Iicarbohydrate ezilula zifana nabahlobo ababi
Ngamafutshane, ezi zezona ntlobo ekufuneka sizilumkele. Zenziwe ngokutya okucociweyo. Oko kuthetha ukuba zisusiwe iifayibha kunye nezondlo ezininzi. Ngenxa yoko, xa zingena emizimbeni yethu, ziyagaywa ngokukhawuleza, nto leyo ebangela ukunyuka okukhulu kweswekile egazini. Khawuthelekelele usela isiselo esineswekile. Uziva ngathi unamandla agqithisileyo ngequbuliso. Kodwa zihlala ixesha elifutshane. Emva kwexesha elithile, uziva udiniwe kwakhona kwaye ulambile. Oku sikubiza ngokuba 'kukuphazamiseka kweswekile'. Ngenxa yokuba sihlala silambile, sitya ngaphezu kokuba kufanele. Isiphumo? Umngcipheko okhulayo wezifo ezifana nokutyeba, isifo seswekile, kunye noxinzelelo lwegazi oluphezulu.
Nangona ezi zikhupha amandla ngokukhawuleza, loo mandla alahleka ngokukhawuleza. Njengephepha elivutha ngokukhawuleza lize licime.
Iicarbohydrate ezintsonkothileyo zifana nabahlobo abalungileyo
Ezi ziintlobo zeecarbohydrate ezilungileyo kakhulu emizimbeni yethu. Zifumaneka ngokwendalo ekutyeni kwezityalo. Zigcwele izondlo ezininzi ezifana nefayibha, iivithamini, kunye neeminerali. Ngenxa yale fayibha, zigaywa kancinci emizimbeni yethu. Ngenxa yokuba zigaywa kancinci, iglucose okanye iswekile yongezwa egazini lethu kancinci nangendlela elawulwayo. Oku kuthintela ukuba amanqanaba eswekile egazini anganyuki ngequbuliso. Kwakhona, ekubeni zikwenza uzive ugcwele ixesha elide emva kokuzitya, ukutya rhoqo kuyalawulwa.
| Uhlobo lweecarbohydrate | Imizekelo (izinto eziqhelekileyo eSri Lanka) |
|---|
| Izinto Ezimbi 'ezilula' zokuNciphisa | - Isonka esimhlophe, iibhanisi
- Irayisi emhlophe
- Iinoodles kunye nepasta ezenziwe ngomgubo ocoliweyo
- Iikeyiki, iibhisikithi, izitya ezimnandi
- Iziselo ezineswekile
|
| Izinto onokuzongeza ekutyeni kwakho ukuze ufumane 'iicarbohydrate ezintsonkothileyo' ezilungileyo | - Irayisi yebran (irayisi ebomvu, i-nadu)
- Umbona , i-oats, ibhali
- Iimbotyi ezifana neelentile, iitshizi, iimbotyi eziluhlaza, kunye neepea
- Iitapile, iibhatata ezimnandi, i-cassava
- Imifuno neziqhamo (ingakumbi xa zixutywe namaxolo)
|
Masifunde nangeFiber, iStarch, kunye neShukela.
Iicarbohydrates zinokwahlulwahlulwa zibe ziindidi ezintathu: ifayibha, isitatshi, kunye neswekile.
- Ifayibha: Ezi luhlobo lweecarbohydrate ezintsonkothileyo ezifumaneka ekutyeni kwezityalo ezingenako ukugaywa ngokupheleleyo yimizimba yethu. Nangona kunjalo, ziluncedo kakhulu ekugcineni inkqubo yethu yokugaya ukutya isempilweni, zithintela ukuqhina , kwaye zisenza sizive sihluthi.
- Isitatshi : Ezi zikwayicarbohydrate ezintsonkothileyo. Zinika imizimba yethu amandla kunye neevithamini kunye neeminerali. Isitatshi sifumaneka kakhulu ekutyeni okufana neetapile, iibhatata ezimnandi, iinkozo kunye neelentile.
- Iswekile: Kukho iintlobo ezimbini zeswekile. Iiswekile zendalo zifumaneka kwizinto ezifana neziqhamo nobisi. Iiswekile ezongeziweyo zongezwa ekutyeni ukuze ziphucule incasa yazo. Imizimba yethu ayiqondi kakuhle umahluko phakathi kwezi zimbini, zombini ziicarbohydrate ezilula. Nangona kunjalo, xa usitya iziqhamo, ufumana izinto ezininzi ezilungileyo ezifana nefayibha kunye neevithamini kunye neswekile. Kodwa xa utya itshokolethi, ufumana iikhalori ezingenanto kunye neswekile kuphela. Yiyo loo nto kufuneka silumke kakhulu ngezi swekile zongeziweyo.
Zithini iingenelo zeecarbohydrate ezisempilweni?
Iicarbohydrate ezilungileyo nezintsonkothileyo zibalulekile ukuze imizimba yethu isebenze kakuhle. Ukuba azikho, iingxaki ezininzi zinokuvela.
Iicarbohydrate ezisempilweni zinika amandla kwezi nkqubo emizimbeni yethu:- Ingqondo
- Izintso
- Imisipha yentliziyo
- Inkqubo ye-nervous ephakathi
- Inkqubo yokugaya ukutya
Xa la malungu efumana amandla aneleyo, ukusebenza kwawo kuyaphucuka kwaye umngcipheko wokufumana izifo ezifana nesifo seswekile nesifo sentliziyo uyancipha. Ukuba umzimba awufumani iicarbohydrates ezilungileyo ezaneleyo, iimpawu ezifana nezi:- Intloko ebuhlungu
- Ukudinwa
- Ubuthathaka
- Ubunzima bokugxila
- Isicaphucaphu
- Ukuqhinwa
- Ukunqongophala kweevithamini kunye neeminerali
Ungakhetha njani iicarbohydrate ezilungileyo?
Akunyanzelekanga ukuba ube yingcali yesondlo kule nto. Ungayilawula le nto ngamanyathelo ambalwa alula. Eyona nto ibalulekileyo kukutshintsha iicarbohydrate ezimbi ngeecarbohydrate ezilungileyo endaweni yokuziyeka ngokupheleleyo.
Indlela yePlate
Le yindlela elula kakhulu nesebenzisekayo. Yahlulahlula ngengqondo isitya ositya kuso sibe ziinxalenye ezine.- Isiqingatha sepleyiti (iinxalenye ezimbini): Gcwalisa ngemifuno enesitatshi esincinci, enefayibha eninzi. (umz. ikhaphetshu, iimbotyi, ispinatshi, igourd ekrakra , ilettuce)
- Inxalenye yesitya sakho (inxalenye enye): Beka ecaleni ukutya okunesitatshi. Oku kungaba yirayisi (irayisi emdaka yeyona ilungileyo), iitapile, iitapile ezimnandi, iilentili, njl.njl.
- Ixesha eliseleyo (inxalenye yokugqibela): Yityale kumthombo weproteni enamafutha aphantsi. (umz. intlanzi, inkukhu, amaqanda, ii-peas)
Ukutshintshwa okulula
- Endaweni yesonka esimhlophe: Khetha isonka sengqolowa epheleleyo, isonka somgubo we-atta, okanye isonka sengqolowa epheleleyo.
- Endaweni yerayisi emhlophe, qhela ukutya irayisi emdaka (irayisi ebomvu/irayisi emdaka).
- Endaweni yeziselo ezineswekile: Sela into yendalo efana namanzi, ivatala, okanye ijusi yeorenji.
- Xa uziva ufuna ukutya iilekese: Yitya isiqhamo endaweni yekhekhe okanye iibhisikithi.
Ukuba unesifo seswekile, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba wenze naziphi na izigqibo malunga nokutya kwakho. Angakunceda ukhethe ukutya okukulungeleyo. Umyalezo Wokuya Ekhaya
- Ayizizo zonke iicarbohydrates ezimbi. Zibalulekile ekunikeni amandla emizimbeni yethu.
- Sifanele sigxile kwiicarbohydrate ‘ezilungileyo’ okanye ezintsonkothileyo.Imizekelo ibandakanya irayisi yebran, iinkozo, imifuno, iziqhamo kunye namandongomane.
- Nciphisa iicarbohydrate 'ezimbi' okanye ezilula . Oku kuquka isonka esimhlophe, irayisi emhlophe, iswekile, kunye nokutya okumnandi kunye neziselo.
- Xa uthenga ukutya okucutshungulweyo, funda ilebheli ukuze ubone ukuba kuqulethe 'iswekile eyongeziweyo' engakanani.
- Ukusebenzisa 'iNdlela yePlate' kuluncedo kakhulu ekulinganiseni ukutya kwakho.
- Ukuba unengxaki yempilo, kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wenze naluphi na utshintsho kwindlela otya ngayo.
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