Wake wazibuza ukuthi kusho ukuthini 'ama-carbohydrate' ekudleni esikudlayo, nokuthi kungani ebaluleke kangaka? Mhlawumbe udokotela wakho ukutshelile ukuthi ulawule ama-carbohydrate akho ngoba unesifo sikashukela. Noma mhlawumbe uzama ukunciphisa ama-carbohydrate akho ukuze wehlise isisindo. Kungakhathaliseki ukuthi yisiphi isizathu, namuhla sizokhuluma ngokuthi lokhu kubalwa kwama-carbohydrate kuyini nokuthi ungakwenza kanjani ngqo. Akunzima njengoba ucabanga, futhi uma ukukuqonda kahle, ungakwenza kalula wena.
Okokuqala, ake sibone, ayini ama-carbohydrate?
Kalula nje, ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Afana nophethiloli wemoto. Uma sidla ukudla okuqukethe ama-carbohydrate, uhlelo lwethu lokugaya ukudla luwaguqula ngokushesha abe ushukela, noma 'ushukela wegazi' njengoba sikubiza kanjalo. Imizimba yethu bese isebenzisa lowo ushukela ukukhiqiza amandla ewadingayo ngaleso sikhathi. Okusele kugcinwa emzimbeni ukuze kusetshenziswe kamuva.
Uma uzama ukwehlisa isisindo noma ukuphatha isimo esifana nesifo sikashukela, kubaluleke kakhulu ukunciphisa ukudla kwakho lawa ma-carbs bese ukhetha izinhlobo zama-carbs ezinempilo kakhulu.
Kungani ukubala ama-carbohydrate kubalulekile kumuntu onesifo sikashukela?
Uma umuntu ophilile ongenayo isifo sikashukela edla ukudla okunama-carbohydrate, izinga likashukela egazini lakhe liyakhuphuka. Kodwa-ke, ngesikhathi esifanayo, i-hormone ebizwa ngokuthi i-insulin, ekhiqizwa ngumzimba, ingena futhi ilawule lelo zinga likashukela ukuthi lingakhuphuki kakhulu. Cabanga nge-insulin njengephoyisa lomgwaqo, eliqondisa izimoto zikashukela egazini ezindaweni ezifanele (amaseli) ngendlela ehlelekile.
Kodwa umuntu onesifo sikashukela unenkinga ngale nqubo.
- Isifo Sikashukela Sohlobo 1: Laba bantu abakhiqizi i-insulini emizimbeni yabo. Ngakho-ke, badinga ukujova i-insulini ngaphandle ukuze balawule ushukela wegazi labo. Ngakho-ke, ukuze bathathe inani elifanele le-insulini ngenani lama-carbohydrate abawadlayo, kubalulekile ukwazi ukuthi mangaki amagremu ama-carbohydrate ekudleni abakudlayo.
- Isifo Sikashukela Sohlobo 2: Nakuba i-insulin ikhiqizwa emzimbeni walaba bantu, umzimba awusabeli kahle kuleyo insulin (ukumelana ne-insulin). Futhi, inani elikhiqizwayo lingase linganeli. Ngakho-ke, laba bantu kufanele baqaphele nenani lama-carbohydrate abawadlayo.
Ake sithole ukuthi yikuphi ukudla okuqukethe ama-carbohydrate!
Uma sicabanga ngama-carbohydrate, sicabanga ngesinkwa, ilayisi, nama-noodle. Kodwa empeleni kunezinye izinhlobo zokudla eziningi eziqukethe ama-carbohydrate. Uma ubala ama-carbohydrate, kudingeka uqaphele ngakho konke lokhu.
| Isigaba sokudla | Izibonelo ezivamile ezweni lakithi |
|---|---|
| Ukudla Okunesitashi | Ilayisi, isinkwa, ama-noodle, amazambane, ubhatata, umdumbula, isinkwa sesinkwa, i-oats |
| Ushukela | Ushukela omhlophe, iziphuzo ezinoshukela, amakhekhe, amabhisikidi, i-toffee, ukudla okunoshukela |
| Isithelo | Cishe zonke izithelo, njengobhanana, umango, upapaya, amawolintshi, nama-apula, ziqukethe ama-carbohydrate. |
| Ubisi neYogurt | Ubisi olusha, i-yogurt, ubisi olukhishwe amafutha amaningi |
| Imifino | Imifino eminingi ine-carbs ephansi, kodwa izinto ezifana ne-beet, izaqathi, ubhontshisi kanye nethanga zinazo. |
| Imifino | Ama-lentile, ubhontshisi oluhlaza, ubhontshisi |
Uhlela kanjani ukudla okukufanele?
Ukwenza uhlelo lokuthi udinga ama-carbohydrate angakanani, amaprotheni namafutha ngosuku kungasiza ekulawuleni amazinga kashukela egazini lakho.
Ochwepheshe batusa ukuthi sithole phakathi kuka-45% no-65% wamakhalori ethu aphelele nsuku zonke kuma-carbohydrate. Kunamakhalori angu-4 kugremu eli-1 lama-carbohydrate.
Isibonelo, uma udla amakhalori angu-2,000 ngosuku, kufanele uhlose ukudla amagremu angu-225 kuya kwangu-325 ama-carbohydrate. Kodwa-ke, uma uzama ukwehlisa isisindo , ungase ucabangele ukunciphisa leli nani libe cishe amagremu ayi-100-150 ngosuku.
Kumuntu omdala onesifo sikashukela, umgomo ojwayelekile ukudla amagremu angu-45-60 ama-carbohydrate ngokudla okuyinhloko kanye namagremu angu-15-20 ngokudla okulula . Kodwa-ke, lokhu akufani kuwo wonke umuntu.
Into ebaluleke kakhulu: Lezi zigaba zingahluka kuye ngeminyaka yakho, isisindo sakho, ukuthi usebenza kangakanani, kanye nanoma yimiphi imithi oyithathayo. Ngakho-ke kuphephile futhi kungcono ukukhuluma nodokotela wakho noma uchwepheshe wezokudla mayelana nenani elifanele wena.
Ake sifunde ilebula lokudla okunomsoco elisephaketheni lokudla!
Manje sekulula kakhulu ukubala ama-carbohydrate ekudleni okupakishiwe okuthenga esitolo sokudla. Bheka nje ilebula ethi "Nutrition Facts" ephaketheni.
1. Bheka ingxenye ethi "Ama-carbohydrate Aphelele": Inani lamagremu liyinani eliphelele lama-carbohydrate kulokho kudla.
2. Bheka "Usayizi Wokukhonza": Lokhu kubaluleke kakhulu. Inani lama-carbohydrate elebula lisebenza kuphela kulowo "Usayizi Wokukhonza." Isibonelo, uma iphakethe lama-biscuits lithi "Usayizi Wokukhonza: ama-biscuits ama-2" bese lithi amagremu ayi-15 ama-carbohydrate, uma udla ama-biscuits ama-4, uzothola amagremu angama-30 ama-carbohydrate.
3. Qaphela "I-Fiber Yokudla": Lokhu kubhalwe ngaphansi kwe-"Total Carbohydrate." Lolu uhlobo lwe-carb umzimba wethu ongakwazi ukuyigaya. Ngakho-ke, alunawo umthelela omkhulu emazingeni kashukela egazini. Nakuba abanye abantu bebala "Ama-Carbohydrate Aphelele" ngokukhipha le-fiber kuma-carbs aphelele, odokotela batusa ukusebenzisa inani "Le-Total Carbohydrate" .
Umehluko phakathi kwama-carbohydrate alula nayinkimbinkimbi
Kunezinhlobo ezimbili zama-carbohydrate. Nakuba zombili zibalwa ngamagremu ngendlela efanayo, imiphumela yazo emzimbeni ihluke kakhulu. Ngakho-ke kubalulekile ukwazi umehluko.
| Isici | Ama-carbohydrate Alula | Ama-carbohydrate Ayinkimbinkimbi |
|---|---|---|
| Isakhiwo | Yenziwe ngama-molecule kashukela alula. | Ama-molecule kashukela axhunyaniswa ndawonye ngamaketanga amade. |
| Ukugaya ukudla | Iyagaywa ngokushesha okukhulu futhi inikeza amandla. | Kuthatha isikhathi eside ukugaya. |
| Umphumela kushukela egazini | Amazinga kashukela egazini akhuphuka ngokuzumayo. | Amazinga kashukela egazini akhuphuka kancane kancane futhi kancane kancane. |
| Inani lokudla okunempilo | Ngokuvamile azinawo umsoco, zibizwa ngokuthi “amakhalori angenalutho.” | Icebile ngezakhamzimba ezifana ne-fiber, amavithamini, kanye namaminerali. |
| Izibonelo | Ushukela, iziphuzo ezimnandi, isinkwa esimhlophe, amakhekhe, amabhisikidi, amaswidi. | Ilayisi elinsundu, umbila, i-oats, izithelo, imifino, amalenti, ubhontshisi. |
Ukukhetha ama-carbohydrate ayinkimbinkimbi kungcono kakhulu empilweni yakho.
Uma uthatha i-insulin, ungayilungisa kanjani imithamo yakho yama-carbohydrate?
Lokhu kubaluleke kakhulu kwabanye abantu abathatha i-insulin ekudleni. Kufanele ubale inani le-insulin elifanele inani lamagremu ama-carbohydrate ekudleni okudlayo. Lokhu sikubiza ngokuthi "Isilinganiso se-Insulin-to-Carbohydrate." Okusho ukuthi, inani lamagremu ama-carbohydrate angalawulwa ngeyunithi eyodwa ye-insulin.
Ngokuvamile, iyunithi eyodwa ye-insulin esebenza ngokushesha ingalawula cishe amagremu ayi-12-15 ama-carbohydrate. Kodwa lokhu kumane kuyinani elimaphakathi.
Isexwayiso: Lesi silinganiso siyahlukahluka kakhulu kumuntu nomuntu. Singashintsha futhi ngezinto ezifana nesikhathi sosuku, inani lokuzivocavoca okwenzayo, kanye namazinga okucindezeleka. Ngakho-ke, kubalulekile ukusebenzisana nodokotela wakho ukuthola isilinganiso esiqondene nomzimba wakho bese udala uhlelo. Ungalokothi ushintshe umthamo wakho we-insulin wedwa.
Umlayezo Wokuya Nawe Ekhaya
- Ukubala ama-carbohydrate kuyindlela enhle yokusiza ukulawula isifo sikashukela nokunciphisa isisindo.
- Ungakhohlwa ukuthi ama-carbohydrate awatholakali nje kuphela esinkweni naselayisini, kodwa futhi nasezithelweni, ubisi, imifino ethile, kanye namantongomane.
- Uma uthenga ukudla okupakishiwe, bheka ngokucophelela izingxenye ezithi "I-Total Carbohydrate" kanye "Nosayizi Wokukhonza" kulebula.
- Ukukhetha ama-carbohydrate ayinkimbinkimbi njengokusanhlamvu okuphelele, imifino, kanye nemifino esikhundleni sama-carbohydrate alula njengoshukela nofulawa omhlophe kungcono kakhulu empilweni yakho.
- Qiniseka ukuthi ukhuluma nodokotela wakho ngenani lama-carbohydrate owadingayo ngosuku, futhi uma uthatha i-insulin, isilinganiso esifanele ukuze uthole iseluleko esingcono kakhulu.
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