Izinto okudingeka uzazi ngama-carbohydrate noshukela!

Namuhla sizokhuluma ngama-carbohydrate noshukela, okuyingxenye ebaluleke kakhulu yokudla kwethu. Ngezinye izikhathi sizwa izinkulumo eziningi ngalezi zinto. Ngakho-ke, ziyini ngempela lezi zinto, zinhle noma zimbi emzimbeni wethu, futhi sizikhetha kanjani ngendlela efanele, ngendlela elula ongayiqonda.

Ayini ama-carbohydrate?

Kalula nje, ama-carbohydrate ayimithombo yamandla eyinhloko netholakala kalula emizimbeni yethu. Kungakhathaliseki ukuthi ingane encane noma umuntu omdala, abalulekile ukuze sihlale siphilile. Ama-carbohydrate afana nophethiloli emizimbeni yethu. Siwathola ekudleni ngezindlela ezimbili eziyinhloko.

Ama-carbohydrate Alula

Yilokhu esikubiza ngokuthi ushukela olula . Isibonelo, i-fructose etholakala ezithelweni kanye ne-lactose etholakala ebisini. Kodwa ungakhohlwa ukuthi lokhu kuyatholakala nasezithelweni ezinomsoco. Ushukela otholakala ezintweni ezifana noshokoledi neziphuzo ezimnandi nawo uwela kulesi sigaba.

Ama-carbohydrate Ayinkimbinkimbi

Lokhu sikubiza ngokuthi isitashi . Sisithola emifinweni enesitashi efana namazambane nobhatata, okusanhlamvu okuphelele, ilayisi, isinkwa, kanye nosanhlamvu. Lokhu kunikeza umzimba amandla amancane ngezikhathi ezithile.

Lezi zinto zigaywa kanjani emzimbeni?

Cabanga ngakho, wonke ama-carbohydrate esiwadlayo, kungakhathaliseki ukuthi alula noma ayinkimbinkimbi, ekugcineni ahlukaniswa abe ushukela olula emizimbeni yethu. Loshukela ube usumuncwa egazini. Lapho amazinga kashukela egazini ekhuphuka kanje, ama-pancreas ethu akhipha i-hormone ebizwa ngokuthi i-insulin. Lo insulin usiza ekuthatheni ushukela egazini bese uwuthumela emangqamuzaneni omzimba. Kungaleso sikhathi kuphela lapho lawo maseli angasebenzisa khona loshukela njengamandla. Uyaqonda?

Manje, bheka, okunye ukudla (ikakhulukazi lokho okunoshukela olula kanye nokusanhlamvu okucolisisiwe njengesinkwa esimhlophe nelayisi elimhlophe) kugaywa ngokushesha okukhulu futhi kubangele ukwanda okungazelelwe kwamazinga kashukela egazini. Kodwa-ke, ama-carbohydrate ayinkimbinkimbi (atholakala kokusanhlamvu okuphelele) agaywa kancane. Ngakho-ke, amazinga kashukela egazini akhuphuka kancane. Ukuqhubeka nokudla ukudla okubangela ukwanda okungazelelwe kwamazinga kashukela egazini kungandisa ingozi yakho yokuthola izifo ezifana nesifo sikashukela.

Okunye ukudla okucebile ngama-carbohydrate kunempilo kakhulu kunokunye. Ukukhetha okuhle kufaka phakathi:

• Okusanhlamvu okune-bran
• Ilayisi elinobhanana (irayisi elinsundu)
• Isinkwa esinobhanana
• Isithelo
• Imifino
• Ukudla kobisi okunamafutha aphansi

Ukudla okunempilo nokulinganiselayo kwengane eneminyaka engaphezu kwemibili ubudala kufanele kuhlinzeke phakathi kuka-50% no-60% wamakhalori ayo aphelele ansuku zonke avela kuma-carbohydrate. Into ebalulekile ukuthola iningi lala ma-carbohydrate emithonjeni emihle nokunciphisa ushukela owengeziwe.

Ingabe ikhona into efana nama-carbohydrate “amahle” kanye “namabi”?

Ama-carbohydrate athola igama elibi muva nje, akunjalo? Abanye ochwepheshe bezokwelapha bacabanga ukuthi...Ukudla ama-carbohydrate amaningi acwengisisiwe – okungukuthi, ushukela ocwengisisiwe otholakala kumaswidi naseziphuzweni ezinoshukela, kanye nelayisi elimhlophe nofulawa omhlophe (otholakala ezinhlotsheni eziningi ze-pasta nesinkwa) – kungenye yezizathu zokwanda kokukhuluphala.

Kwenzekani kuma-carbohydrate “amabi”?

Ukudla okukodwa kungadala kanjani inkinga enkulu kangaka? Cabanga ngakho, lawa ma-carbohydrate “amabi” (ushukela nokudla okucolisisiwe) kulula ukuwathola, eza ngobuningi, anambitheka kahle, kodwa awakugcwalisi ngokushesha. Ngakho-ke abantu badla okuningi kunalokho okufanele bakudle. Amanye awo empeleni awanikezi noma yimuphi umsoco emzimbeni - izinto ezifana neziphuzo ezinoshukela kanye ne-toffee zimane nje “zinama-calories angenalutho” angenawo umsoco.

Ngakho-ke ingabe konke ushukela olula kubi?

Cha, awukwazi ukusho lokho. Ngoba ama-carbohydrate alula atholakala nasekudleni okuningi okunomsoco. Isibonelo, izithelo, imifino, kanye nemikhiqizo yobisi. Lokhu kuhlinzeka ngezakhamzimba eziningi ezibalulekile ezisiza imizimba yethu ukuba ikhule futhi ihlale iphilile. Izithelo ezintsha, isibonelo, ziqukethe ama-carbohydrate alula, kodwa futhi ziqukethe izinto eziningi ezinhle njengevithamini kanye ne-fiber.

Kungani ama-carbohydrate ayinkimbinkimbi emuhle kangaka?

Ngokusho kwe-Dietary Guidelines for Americas ka-2015–2020, okungenani ingxenye yokusanhlamvu esikudlayo kufanele kube ama-carbohydrate ayinkimbinkimbi, noma okusanhlamvu okuphelele. Okusanhlamvu okuphelele, njengelayisi elinsundu, i-oatmeal, isinkwa esiphelele, kanye nokusanhlamvu, kuyizinketho ezinhle. Ukudla okucebile ngokusanhlamvu okuphelele kungasiza ekuvikeleni isifo sikashukela kanye nesifo senhliziyo. Ama-carbohydrate ayinkimbinkimbi nawo anezinzuzo ezilandelayo:

• Ukugaya kwenzeka kancane: Okusanhlamvu okuphelele kuqukethe zonke izingxenye ezintathu zokusanhlamvu (i-bran, i-germ, kanye ne-endosperm). Nokho, okusanhlamvu okucolisisiwe kuqukethe ikakhulukazi i-endosperm kuphela. Okusanhlamvu okuphelele kunezinto eziningi zokugaya, ngakho-ke ukugaya kwenzeka kancane. Lapho ama-carbohydrate engena emzimbeni, kulula ngomzimba ukuwaphatha.
• I-fiber eningi: Ukudla okune-fiber eningi kuyakugcwalisa, okunciphisa ukudla ngokweqile. Hhayi lokho kuphela, kodwa uma kuhlanganiswa namanzi amaningi, le-fiber iyasiza ekuvimbeleni ukuqunjelwa futhi ingavikela ngisho nomdlavuza wamathumbu amakhulu.
• Inikeza amavithamini namaminerali: Okusanhlamvu okuphelele kuqukethe amavithamini afana namavithamini B, i-magnesium, ne-iron, kanye namavithamini namaminerali abalulekile.

Iningi lezingane zesikole kufanele lidle cishe ama-"ounce alingana" amane kuya kwayisithupha okusanhlamvu ngosuku. "Ama-ounce alingana" inani lokudla esiphakelweni esisodwa - isibonelo, ucezu lwesinkwa; inkomishi yokusanhlamvu okulungele ukudliwa; noma ingxenye yenkomishi yelayisi eliphekiwe, i-pasta ephekiwe, noma iphalishi elishisayo. Okungenani ingxenye yaleli nani kufanele ivele kokusanhlamvu okuphelele.

Ake sixoxe ngoshukela.

Ukudla okunoshukela owengeziwe – njengeziphuzo ezibandayo, amabhisikidi, amakhekhe, ama-toffee, i-ayisikhilimu kanye nezinye iziphuzo zezithelo – kuvame ukuba nama-calories amaningi kodwa kunomsoco ophansi. Ukudla okunoshukela omningi kuhlotshaniswa nokukhuluphala ngokweqile. Ukudla ushukela omningi nakho kungabangela ukubola kwamazinyo. Kunconywa ukuthi ngaphansi kuka-10% wama-calories akho ansuku zonke avela kushukela owengeziwe.

Esikhundleni sokudla okulula okunoshukela, nikeza izingane zakho izinketho ezinempilo njengezithelo. Izithelo ziwumthombo omuhle wobumnandi bemvelo, ama-carbohydrate, kanye ne-fiber namavithamini izingane eziwadingayo.

Indlela enhle yokunciphisa ushukela owengeziwe ukuyeka ngokuphelele i-soda nezinye iziphuzo ezinoshukela. Cabanga ngala maphuzu:

• Ithini lesiphuzo esibandayo esinekhabhoni elingu-355 ml liqukethe cishe izipuni eziyi-10 (49 ml) zikashukela kanye namakhalori ayi-150.
• Indlela eyinhloko yokwengeza ushukela owengeziwe ekudleni kwansuku zonke kwezingane iwukusebenzisa iziphuzo ezinoshukela.
• Ukuphuza isiphuzo esisodwa esinoshukela esingu-355 ml ngosuku kwandisa ingozi yengane yokukhuluphala ngokweqile.
• I-asidi eziphuzweni ezinoshukela ingabangela ukuthi i-enamel yamazinyo incibilike, kanti ushukela omningi nawo ungabangela imigodi.

Esikhundleni seziphuzo ezinoshukela noma iziphuzo zezithelo (ezingaba noshukela owengeziwe, njenge-soda), nikeza ubisi olunamafutha aphansi, amanzi, noma ijusi yezithelo engu-100%. Kodwa khumbula: Ngisho noma ijusi yezithelo engu-100% ingenawo ushukela owengeziwe, amakhalori avela kulawo shukela emvelo angangezela. Ngakho-ke nciphisa ijusi yezithelo ibe ama-ounces angu-4–6 (118–177 ml) ezinganeni ezingaphansi kweminyaka engu-7 ubudala, futhi kungabi ngaphezu kwama-ounces angu-8–12 (237–355 ml) ezinganeni ezindala nezingane ezincane.

Uthola kanjani ulwazi mayelana nokudla?

Akulula ngaso sonke isikhathi ukuthola ukuthi yikuphi ukukhetha okuhle nokubi. Ilebula le-Nutrition Facts emaphaketheni okudla lingaba usizo kulokhu.

Ukuze uthole ulwazi mayelana nama-carbohydrate, bheka lezi zinombolo ezintathu:

• Ama-carbohydrate Aphelele: Leli nani, elivezwa ngamagremu, lifaka izinhlobo eziningana zama-carbohydrate: I-Dietary Fiber, Ushukela, kanye namanye ama-carbohydrate.
• I-Fiber Yokudla: Lokhu kufakiwe ngaphansi kwama-carbohydrate aphelele. I-Fiber Yokudla ayinawo amakhalori, futhi ukudla okune-fiber eningi kunezinzuzo eziningi zezempilo.
• Ushukela: Lokhu kufakiwe futhi ngaphansi kwama-carbohydrate aphelele. Amanye amalebula okudla ahlukanisa phakathi koshukela wemvelo noshukela owengeziwe. Ushukela wemvelo utholakala ezintweni ezifana nezithelo nobisi. Ukudla okulula, ama-toffee, neziphuzo ezinoshukela kuqukethe ushukela omningi owengeziwe. Ukuze ubone ukuthi ukudla kunoshukela owengeziwe, bheka ushukela, isiraphu yommbila, noma ezinye izinto ezinoshukela ezifana ne-dextrose, i-fructose, uju, noma ama-molasses ohlwini lwezithako.Gwema imikhiqizo enoshukela noma ezinye izinto ezibangela ubumnandi phezulu ohlwini lwezithako.

Nakuba ama-carbohydrate aqukethe ama-calories angu-4 kuphela ngegremu ngalinye, ama-calories anganda ngokushesha ngenxa yokuqukethwe ushukela ophezulu ekudleni okulula. Futhi lawa "ma-calories angenalutho" avame ukuba nezakhamzimba ezincane.

Ama-carbohydrate ukuze uphile impilo enempilo: Izinto okufanele uzikhumbule

Kulungile, ngakho-ke sesikhulume kakhulu ngama-carbohydrate noshukela. Into ebaluleke kakhulu ukukhetha ama-carbohydrate amahle. Lokho kusho ukukhetha okusanhlamvu okuphelele, izithelo, imifino, nobisi olunamafutha aphansi kanye nemikhiqizo yobisi. Futhi, nciphisa ukudla okunoshukela owengeziwe. Futhi khuthaza izingane ukuba zisebenze nsuku zonke.

Futhi ungakhohlwa, udinga ukuba yisibonelo esihle. Izingane zakho zizobona imikhuba yakho enempilo futhi ziyilandele. Lokhu kuzovula indlela yokuphila enempilo, kokubili lapho zisencane nalapho zikhula.

Ngakho-ke, ama-carbohydrate akuyona into okufanele uyesabe, kodwa kunalokho yinto imizimba yethu engayisebenzisa uma siwakhetha ngendlela efanele. Uyaqonda, akunjalo?

Ama-carbohydrate, Ushukela, Ama-carbohydrate Alula, Ama-carbohydrate Ayinkimbinkimbi, Okusanhlamvu Okuphelele, Ukudla Okunomsoco, Ukudla Kwabantwana, (Ama-carbohydrate), (Ushukela), (Okusanhlamvu Okuphelele), (Ukudla Okunomsoco)