Abantu abaningi banobudlelwano obungavamile nama-carbohydrate, noma “ama-carbs” njengoba sonke siwazi. Sonke siyakuthanda ukunambitheka kokudla okufana nesinkwa, i-pasta, amazambane, nelayisi. Kodwa uma sikhuluphala kancane noma sithola esinye isifo, siqala ngokusola lokhu kudla. Kukangaki uzwe indaba ethi “Ngithole ilayisi eliningi”? Kodwa ama-carbohydrate awalungile noma awabi ngempela. Ukudla okuningi esikudlayo kuqukethe ama-carbohydrate. Futhi, ama-carbohydrate angumthombo omkhulu wamandla, noma uphethiloli, okudingeka imizimba yethu isebenze usuku lonke.
Kalula nje, ayini ama-carbohydrate?
Ama-carbohydrate ayizakhamzimba ezinkulu umzimba wethu ozidingayo ngobuningi, okubizwa ngokuthi i-macronutrient . Ezinye izakhamzimba ezimbili ezinkulu esizidingayo ngobuningi amaprotheni namafutha . Ngaphezu kwalokhu, kunezakhamzimba esizidingayo ngobuningi obuncane, njengamavithamini namaminerali , esiwabiza ngokuthi ama-micronutrients.
Ama-carbohydrate angahlukaniswa ngezigaba ezimbili eziyinhloko:
1. Ama-carbohydrate alula: Lawa agaywa ngokushesha okukhulu. Ngakho-ke, angabangela ukwanda okungazelelwe kwamazinga kashukela egazini. Lokhu kungabangela nokukhuluphala ngokuhamba kwesikhathi.
2. Ama-carbohydrate Ayinkimbinkimbi: Lawa athatha isikhathi eside ukugaya futhi aqukethe izakhamzimba eziningi ezibalulekile njenge -fiber , amavithamini, kanye namaminerali.
Ngokwesilinganiso, umuntu omdala onempilo kufanele athole phakathi kuka-45% no-65% wamakhalori akhe aphelele ansuku zonke avela kuma-carbohydrate. Kumuntu odla amakhalori angu-2,000 ngosuku, lokhu kungaba cishe amagremu angu-275. Kodwa-ke , leli nani lingahluka kuye ngobudala bakho, izinga lomsebenzi, kanye nesimo sempilo . Ngakho-ke kungcono ukukhuluma nodokotela wakho ngenani elifanele wena. Kubalulekile ukuthola iningi lama-carbohydrate akho avela kuma-carbohydrate anempilo futhi ayinkimbinkimbi.
Izinhlobo ezintathu zama-carbohydrate ekudleni esikudlayo
Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate ekudleni esikudlayo nesikuphuzayo. Uma uziqonda kahle lezi zinto, kuzoba lula ngawe ukukhetha phakathi kokuhle nokubi.
| Uhlobo lwe-carbohydrate | Incazelo | Izibonelo |
|---|---|---|
| Ushukela | Lawa ama-carbohydrate alula kakhulu. Amanye atholakala ngokwemvelo ekudleni. Amanye engezwa ngendlela yokwenziwa lapho kulungiswa ukudla. | I-Fructose ezithelweni, i-lactose ebisini nasemikhiqizweni yobisi, ushukela owengezwe eziphuzweni ezinoshukela, amakhekhe, namabhisikidi. |
| Isitashi | Lezi uhlobo lwe-carbohydrate eyinkimbinkimbi eyenziwe ngama-molecule amaningi kashukela ahlanganiswe ndawonye. | Ilayisi (ikakhulukazi ilayisi le-bran), amazambane, ubhatata, umdumbula, okusanhlamvu, ubhontshisi ofana nobhontshisi, uphizi kanye nobhontshisi. |
| I-Fiber | Lokhu futhi uhlobo lwama-carbohydrate ayinkimbinkimbi. Kodwa-ke, imizimba yethu ayikwazi ukugaya lokhu. Ngakho-ke, kudlula ohlelweni lokugaya ukudla bese kuphuma endle. | Imifino, izithelo, amakhambi, i-oats, imifino, okusanhlamvu okuphelele, amantongomane. |
Yiziphi izinzuzo zama-carbohydrate amahle emzimbeni?
Kubaluleke kakhulu ukufaka izinhlobo ezifanele zama-carbohydrate ekudleni kwakho. Nazi izizathu ezimbalwa zokuthi kungani:
- Ukunikeza amandla: Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Ahlukana abe ushukela, ohlinzeka ngamandla ebuchosheni nasemisipheni yethu. Amaprotheni noma amafutha awakwazi ukunikeza amandla ngendlela efanele.
- Ukudla okucebile ngezakhamzimba: Ama-carbohydrate avela ekudleni okuphelele, njengezithelo, imifino, kanye nokusanhlamvu okuphelele, agcwele amavithamini, amaminerali, kanye nezakhamzimba ezilwa nezifo.
- Thola i-Fiber: Ngaphezu kokusiza ekugayweni kokudla , i-fibre isiza ukwehlisa amazinga e-cholesterol egazini futhi ilawule amazinga kashukela egazini. Ukudla ukudla okucebile nge-fibre kunganciphisa nengozi yesifo senhliziyo kanye nezinhlobo ezithile zomdlavuza .
- Kusiza ukugcina isisindo esinempilo: Cabanga ngakho, uzizwa usuthi kakhulu uma udla isinkwa esiphelele kunokuzizwa usuthi uma udla izingcezu ezimbili zesinkwa esimhlophe, akunjalo? Isizathu ukuthi ama-carbohydrate ayinkimbinkimbi aqukethe i-fiber. Lawa akwenza uzizwe usuthi, okusiza ukulawula ukudla ngokweqile. Kuyinganekwane enkulu ukuthi ama-carbohydrate anempilo abangela ukukhuluphala.
Ngakho-ke ucabangani ngalokhu kudla 'okungenama-carbohydrate amaningi'?
Abantu abazama ukunciphisa isisindo bavame ukuqondiswa ekudleni okunamafutha aphansi noma okunama-carbohydrate aphansi. Zombili lezi zindlela zingakusiza ukwehlisa isisindo. Kodwa-ke, ucwaningo oluthile lukhombisile ukuthi ukudla okunamafutha aphansi kungakusiza ulahlekelwe amafutha amaningi emzimbeni.
Uma uqala ukudla ukudla okunama-carbohydrate aphansi, ungase uzizwe sengathi wehlisa isisindo ngokushesha ezinsukwini ezimbalwa zokuqala. Isizathu esiyinhloko salokhu ukulahleka kokugcinwa kwamanzi emzimbeni wakho. Akukhona ngempela ukushisa amafutha.
Futhi, ezinye izindlela zokudla ezine-carb ephansi zingaba namafutha amaningi agcwele, okuyinto engeyinhle empilweni yenhliziyo ngokuhamba kwesikhathi.
Ezifundweni ezimbili ezenziwe yiNational Institutes of Health, ababambiqhaza bacelwe ukuba badle ukudla okunikeziwe kuphela, ngaphandle kokuletha ukudla kwangaphandle. Kokunye ukuhlola, ababambiqhaza bacelwe ukuba bazame kokubili ukudla okunamafutha aphansi kanye nokudla okunama-carbohydrate aphansi. Nakuba kokubili ukudla kwaholela ekunciphiseni isisindo, ukudla okunamafutha aphansi kwaphumela ekulahlekelweni okukhulu kwamafutha omzimba .
Ngakho-ke, esikhundleni sokumisa ilayisi nesinkwa ngokuzumayo ngokuphelele, kuwukuhlakanipha ukuqaphela uhlobo kanye nenani lama-carbohydrate owakhethayo .
Ama-carbohydrate kanye noshukela wegazi
Uma unesifo sikashukela futhi ukhathazekile ngenani lama-carbohydrate owadlayo, kubaluleke kakhulu ukuqaphela le mibono emibili.
1. Inkomba Ye-Glycemic (GI): Kalula nje, lokhu kuyisilinganiso sokuthi ama-carbohydrate ekudleni aguqulwa ngokushesha kangakanani abe ushukela. Ukudla okune-GI ephezulu kuphakamisa amazinga kashukela egazini ngokushesha.
2. Umthwalo We-Glycemic (GL): Awukwazi ukunquma ukuthi ukudla kuhle noma kubi ngokusekelwe enanini le-GI kuphela. Ngoba akubheki inani esilidlayo. Isibonelo, ikhabe linenani eliphezulu le-GI, kodwa inani lama-carbohydrate esiqeshini sekhabe esilidlayo liphansi. Umthwalo we-glycemic (GL) uphinde ubheke inani lokudla esikudlayo. Ngakho-ke, leli nani le-GL liwusizo kakhulu ekuphathweni kwesifo sikashukela kanye nokukhetha ukudla okunempilo.
| Ukuhlukaniswa kokudla ngokuya ngomthwalo we-glycemic | |
|---|---|
| Ukudla okunomthwalo we-glycemic ophezulu okufanele kuncishiswe | |
| Ushokoledi, i-toffee, uswidi | Okusanhlamvu kwasekuseni okucutshunguliwe |
| amazambane athosiwe | Ilayisi elimhlophe, isinkwa esimhlophe |
| Amazambane abilisiwe | Isiphuzo esimnandi |
| Ukudla okunempilo okunomthwalo ophansi we-glycemic ongakhetha kukho | |
| Ama-apula, amawolintshi, amapheya | Amantongomane afana namantongomane nama-cashew |
| Ubhontshisi, ubhontshisi, ubhontshisi | Imifino efana nezaqathi, ubhontshisi, iklabishi |
| Ama-oats, okusanhlamvu kwe-bran | I-yoghurt (engenashukela) |
Umlayezo Wokuya Nawe Ekhaya
- Ama-carbohydrate angumthombo oyinhloko wamandla emizimbeni yethu. Akuwona isitha. Okubalulekile uhlobo kanye nenani lama-carbohydrate owakhethayo.
- Khetha ama-carbohydrate ayinkimbinkimbi njengokusanhlamvu okuphelele, imifino, nezithelo esikhundleni sama-carbohydrate alula, acwengekile njengoshukela, isinkwa esimhlophe, nelayisi elimhlophe.
- Ukwehla kwesisindo kokuqala ekudleni okunama-carbohydrate aphansi kungenxa yokulahlekelwa amanzi, hhayi ukwehla kwamafutha. Kunoma yikuphi ukudla, cabanga ngempilo yenhliziyo.
- Uma unesifo sikashukela noma esinye isimo sezokwelapha, kuyasiza kakhulu ukuqaphela umthwalo we-glycemic lapho ukhetha ukudla.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, ikakhulukazi uma unesifo esithile, qiniseka ukuthi ukhuluma nodokotela wakho noma nosokhemisi ukuze uthole iseluleko.
ama-carbohydrate, ukudla okunomsoco, ukwehlisa isisindo, isifo sikashukela, inkomba ye-glycemic, umthwalo we-glycemic, ukudla okunempilo, isitashi, i-fiber, ushukela
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