Ama-carbohydrate noshukela: Kuhle noma Kubi? Ake Sithole!

Uma sikhuluma ngokudla esikudlayo nsuku zonke, sivame ukuzwa amagama athi 'ama-carbohydrate' kanye 'noshukela'. Abanye bathi lokhu akukuhle emzimbeni, kanti abanye bathi asinakuphila ngaphandle kwawo. Iyini indaba yangempela? Uma nawe unenkinga encane ngalokhu, ake sikucacise konke namuhla. Ake sithole ukuthi lezi zinto zithinta kanjani impilo yethu.

Ayini ama-carbohydrate?

Okokuqala, ake sibheke ukuthi ayini ama-carbohydrate. Kalula nje, ayiwona uphethiloli oyinhloko futhi otholakala kalula onikeza imizimba yethu amandla . Afana nophethiloli wemoto. Lawa ma-carbohydrate abalulekile kokubili ezinganeni nakubantu abadala ukuze bahlale bephilile.

Manje kunezinhlobo ezimbili zalawa ma-carbohydrate:

• Ama-Carbohydrate Alula: Lawa abizwa nangokuthi ushukela olula. Izibonelo zifaka phakathi i-fructose, i-glucose, kanye ne-lactose ebisini. Lokhu kuvame ukutholakala ekudleni okunomsoco njengezithelo.
• Ama-carbohydrate Ayinkimbinkimbi: Lawa abizwa nangokuthi ama-starch. Atholakala emifinweni ene-starch efana namazambane nobhatata, okusanhlamvu okuphelele , ilayisi, isinkwa, kanye nokunye okusanhlamvu.

Kulungile, manje ake sibone ukuthi lawa ma-carbohydrate noshukela acutshungulwa kanjani emzimbeni. Wonke ama-carbohydrate esiwadlayo ayagaywa futhi ekugcineni aphenduke ushukela olula. Bese loshukela umuncwa egazini. Lapho izinga likashukela egazini landa kanje, ama-pancreas ethu anesitho esibizwa ngokuthi i-pancreas , esikhiqiza i-hormone ebizwa ngokuthi i-insulin . Lo insulin yilokho okusiza ekuthatheni ushukela egazini bese uwuthumela emangqamuzaneni omzimba. Kulapho kuphela lapho lawo maseli angasebenzisa khona ushukela ukwenza amandla. Uyaqonda?

Ama-carbohydrate ekudleni okuthile – ikakhulukazi lawo aqukethe ushukela olula futhi acwengekile kakhulu (isib. isinkwa, ilayisi elimhlophe) – agaywa ngokushesha okukhulu, okubangela ukwenyuka okusheshayo kwamazinga kashukela egazini. Kodwa-ke, ama-carbohydrate ayinkimbinkimbi (njengalawo atholakala kokusanhlamvu okuphelele) athatha isikhathi eside ukugaya, okubangela ukwenyuka kancane kancane kwamazinga kashukela egazini. Ukudla ukudla okuningi kakhulu okubangela ukwenyuka okusheshayo kwamazinga kashukela egazini kungandisa ingozi yakho yokuthola izifo ezifana nesifo sikashukela .

Akuzona zonke izinhlobo zokudla ezicebile ngama-carbohydrate ezidalwe zilingana. Ezinye zinempilo kunezinye. Nazi ezinye izinketho ezinhle:

• Okusanhlamvu kwasekuseni okusanhlamvu okuphelele
• Ilayisi elinsundu
• Izinkwa eziphelele
• Izithelo ezintsha
• Imifino
• Ubisi olunamafutha aphansi kanye nemikhiqizo yobisi

Ukudla okunempilo nokulinganiselayo kwengane eneminyaka engaphezu kwemibili kufanele kuhlinzeke ngama-calories aphakathi kuka-50% no-60% avela kuma-carbohydrate. Kodwa into ebaluleke kakhulu ukuthi iningi lala ma-carbohydrate kufanele livele emithonjeni emihle nokuthi ushukela owengeziwe ulinganiselwe.

Ingabe amanye ama-carbohydrate 'amabi' ngempela?

Lawa ma-carbohydrate abelokhu esolwa kakhulu isikhathi eside manje, akunjalo? Ochwepheshe bezokwelapha ikakhulukazi bathi ukudla ama-carbohydrate amaningi acwengisiwe - okungukuthi, ushukela ocwengisiwe otholakala ku-toffee, ushokoledi, neziphuzo ezinoshukela, nezinto ezifana nelayisi elimhlophe nofulawa wesinkwa (okusetshenziswa ukwenza i-pasta nesinkwa esiningi) - kungenye yezizathu zokuthi ukukhuluphala, okungukuthi, ukukhuluphala, kuvame kangaka namuhla.

Ukudla okukodwa kungadala kanjani inkinga enkulu kangaka? Cabanga ngakho, lawa ma-carbohydrate 'amabi' (ushukela nokudla okucolisisiwe) kulula ukuwathola, eza ngobuningi, anambitheka kahle, futhi awakugcwalisi ngokushesha. Ngakho-ke abantu badla okuningi kunalokho abakudingayo. Amanye awo empeleni awadingeki ngumzimba - isibonelo, iziphuzo ezinoshukela, ushokoledi we-toffee 'ama-calories angenalutho' . Okusho ukuthi, angamandla nje, awanakho ukudla okunomsoco.

Kodwa lokhu akusho ukuthi wonke ushukela olula mubi. Khumbula, sikhulume ngaphambilini ngama-carbohydrate alula atholakala ekudleni okunomsoco njengezithelo, imifino, nemikhiqizo yobisi. Lokhu kuhlinzeka ngezakhamzimba eziningi ezibalulekile ezisiza umzimba ukuthi ukhule futhi uhlale uphilile. Isibonelo, yize izithelo ezintsha ziqukethe ama-carbohydrate alula, futhi ziqukethe izinto eziningi eziwusizo njengevithamini kanye ne-fiber .

Ngakho-ke kungani ama-carbohydrate ayinkimbinkimbi emuhle kangaka?

Iziqondiso zokudla okunempilo ngokuvamile zincoma ukuthi okungenani ingxenye yokusanhlamvu esikudlayo kufanele kube ama-carbohydrate ayinkimbinkimbi. Okusanhlamvu okuphelele - okungukuthi, okusanhlamvu okuphelele njengelayisi elinsundu, i-oatmeal, isinkwa sokusanhlamvu okuphelele kanye nokusanhlamvu - kuyizinketho ezinhle kakhulu. Ukudla okucebile ngokusanhlamvu okuphelele kungasiza ekuvikeleni isifo sikashukela kanye nesifo senhliziyo. Ama-carbohydrate ayinkimbinkimbi nawo anezinzuzo ezilandelayo:

• Kuthatha isikhathi eside ukugaya: Okusanhlamvu okuphelele kuqukethe zonke izingxenye ezintathu zokusanhlamvu (i-bran, i-germ, kanye ne-bran). Ngakolunye uhlangothi, okusanhlamvu okucolisisiwe kuqukethe i-bran kuphela. Njengoba umzimba kufanele usebenze kanzima ukugaya okusanhlamvu okuphelele, ukugaya kuthatha isikhathi eside. Lapho ama-carbohydrate emuncwa emzimbeni, kulula ngomzimba ukuwaphatha.
• I-Fiber Eningi: Ukudla okune-fibre eningi kukugcwalisa ngokushesha, okunciphisa ukudla ngokweqile. Akukhona lokho kuphela, kodwa uma kuxutshwe namanzi amaningi, le-fibre isiza ukudla ukuthi kuhambe kalula endleleni yokugaya ukudla, kuvimbele ukuqunjelwa. Kungasiza futhi ekuvikeleni eminye imidlavuza yamathumbu amakhulu.
• Inikeza amavithamini namaminerali: Okusanhlamvu okuphelele kuqukethe amavithamini namaminerali abalulekile njengevithamini B, i-magnesium, kanye ne-iron.

Ingane ejwayelekile yesikole kufanele idle cishe ama-“ounce-equivalents” amane kuya kwayisithupha okusanhlamvu ngosuku. (I-“ounce-equivalents” imane nje inani lokudla esidlweni. Isibonelo, ucezu lwesinkwa, inkomishi yokusanhlamvu, noma ingxenye yenkomishi yelayisi eliphekiwe, i-pasta, noma iphalishi.) Okungenani ingxenye yalokhu kufanele ivele kokusanhlamvu okuphelele.

Ngakho-ke kuthiwani ngoshukela?

Ukudla okunoshukela owengeziwe (iziphuzo ezinoshukela, amabhisikidi, amakhekhe, ushokoledi we-toffee, i-ayisikhilimu, iziphuzo ezithile zezithelo) kunama-calories amaningi futhi kunomsoco ophansi. Ukudla okunoshukela omningi kuhlotshaniswa nokukhuluphala ngokweqile. Ukudla ushukela omningi nakho kungaholela ekuboleni kwamazinyo . Ngokuvamile kuthiwa ngaphansi kuka-10% wama-calories ethu ansuku zonke kufanele avela kushukela owengeziwe.

Esikhundleni sokudla okunoshukela, nikeza izingane zakho izinketho ezinempilo njengezithelo. Izithelo ziyi-carbohydrate emnandi ngokwemvelo enikeza ne-fiber namavithamini adingwa yizingane.

Indlela enhle yokunciphisa ushukela owengeziwe ukuyeka ngokuphelele i-soda nezinye iziphuzo ezinoshukela. Khumbula lawa macebiso:

• Ithini lika-355 ml (cishe ama-ounces angu-12) lesiphuzo esibandayo esine-carbonated liqukethe okulingana nezipuni eziyi-10 zikashukela (cishe amagremu angu-49) namakhalori angu-150.
• Kwamanye amazwe (futhi lesi simo siyanda kancane kancane eSri Lanka, akunjalo?) iningi loshukela owengeziwe ekudleni kwansuku zonke kwezingane livela kulezi ziphuzo ezinoshukela.
• Ukuphuza isiphuzo esisodwa esinoshukela esingu-355 ml ngosuku kwandisa ingozi yengane yokukhuluphala ngokweqile.
• I-asidi eziphuzweni ezinoshukela ingancibilikisa i-enamel yamazinyo, kanti okuqukethwe ushukela omningi nakho kungabangela imigodi.

Esikhundleni seziphuzo ezinoshukela noma 'iziphuzo zejusi' (ezivame ukuba noshukela owengeziwe, njengezi-soda), nikeza ubisi olunamafutha aphansi, amanzi, noma ijusi yezithelo engu-100%. Kodwa khumbula: Ngisho noma ijusi yezithelo engu-100% ingenawo ushukela owengeziwe, isengangeza amakhalori avela kushukela wemvelo kuwo. Ngakho-ke nciphisa ijusi yezithelo ibe ama-ounces angu-4-6 (118-177 ml) ezinganeni ezingaphansi kweminyaka engu-7 ubudala. Unganikeli okungaphezu kwalokho, okusho ukuthi kungabi ngaphezu kwama-ounces angu-8-12 (237-355 ml) ezinganeni ezincane.

Ungakhetha kanjani ukudla okunempilo?

Akulula ngaso sonke isikhathi ukwazi okuhle nokubi. I-'Nutrition Facts Label' emaphaketheni okudla ingakusiza ngalokhu.

Ukuze wazi kahle ukuthi ayini ama-carbohydrate, qaphela lezi zinombolo ezintathu:

• Ama-carbohydrate Aphelele: Lokhu kushiwo ngamagremu. Leli nani lifaka izinhlobo eziningana zama-carbohydrate: i-fiber yokudla, ushukela, kanye namanye ama-carbohydrate.
• I-Fiber Yokudla: Lokhu kubhalwe ngaphansi 'kwama-carbohydrate aphelele.' I-Fiber yokudla ayinawo amakhalori, futhi ukudla okune-fiber eningi kunikeza izinzuzo eziningi zezempilo.
• Ushukela:Lokhu kubhalwe ngaphansi 'kwama-carbohydrate aphelele'. Amalebula amasha okudla okunempilo manje ahlukanisa phakathi koshukela wemvelo noshukela owengeziwe. Ushukela wemvelo utholakala ezintweni ezifana nezithelo nobisi. Ushukela owengeziwe uvame ukutholakala ezintweni ezifana nokudla okulula, ama-toffee, neziphuzo ezinoshukela. Ukuze ubone ukuthi ukudla kunoshukela owengeziwe, bheka uhlu lwezithako. Bheka ushukela, isiraphu yommbila, noma izinto ezinoshukela ezifana ne-dextrose, i-fructose, uju, noma i-molasses. Kungcono ukuyeka imikhiqizo ebala lezi zinto ezinoshukela ekuqaleni kohlu lwezithako.

Nakuba ama-carbohydrate aqukethe cishe ama-calories angu-4 ngegremu ngalinye, okuqukethwe ushukela okuphezulu kokudla okulula kunganda ngokushesha. Futhi lawa 'ma-calories angenalutho' avame ukuba mancane kakhulu kwezinye izakhamzimba.

Ngakho-ke, wenza kanjani ama-carbohydrate abe yingxenye yokudla okunempilo? (Khumbula lokhu!)

Kulungile, sesikhulume kakhulu ngama-carbohydrate noshukela. Ngakho-ke sicabanga ngalokho, ake sicabange ngempilo yawo wonke umuntu emndenini wakho.

• Khetha ama-carbohydrate amahle: Thenga okusanhlamvu okuphelele, izithelo, imifino, nobisi olunamafutha aphansi kanye nemikhiqizo yobisi.
• Nciphisa ukudla okunoshukela owengeziwe: Nciphisa kakhulu ukudla kwakho iziphuzo ezinoshukela, ama-toffee, namakhekhe ngangokunokwenzeka.
• Gcina izingane zimatasa nsuku zonke: zikhuthaze ukuthi zidlale futhi zivocavoce.
• Yiba yisibonelo esihle: Uma izingane zakho zikubona uziphatha ngendlela enempilo, zizofunda izinto ezifanayo. Lokhu kuzobasiza ukuba bathathe indlela yokuphila enempilo kusukela besebancane.

Khumbula, ama-carbohydrate awasiwo isitha sethu. Okubalulekile ukukhetha izinhlobo ezifanele zama-carbohydrate, ngamanani afanele . Kunjalo nangoshukela, ngakho-ke kuwukuhlakanipha ukukhetha ukudla okunomsoco okuqukethe ushukela wemvelo futhi uhlale kude noshukela owengeziwe ngangokunokwenzeka.

Ama - carbohydrate, ushukela, ama-carbohydrate alula, ama-carbohydrate ayinkimbinkimbi, okusanhlamvu okuphelele, ushukela owengeziwe, ukudla okunempilo, ukudla okunomsoco, impilo yezingane