Uma uzama ukwehlisa isisindo noma ukuhlala uphilile, kungenzeka ukuthi uke wezwa isisho esithi, "Ungadli ama-carbohydrate, uzokhuluphala." Uma ubona izinto ezifana nelayisi, isinkwa, nama-noodle, cishe uyasaba kancane, akunjalo? Ama-carbohydrate avame ukuba ngawokuqala ukusolwa ngokukhuluphala kanye nezifo ezifana nesifo sikashukela. Kodwa ingabe wonke ama-carbohydrate ayizitha zethu ngempela? Ngokweqiniso, cha. Ama-carbohydrate ayiphethiloli eyinhloko enikeza imizimba yethu amandla. Inkinga ukuthi asiqondi ngempela umehluko phakathi kwama-carbohydrate 'amahle' 'namabi'. Ngakho-ke namuhla, ake sixoxe ngakho ngamazwi alula.
Ayini ama-carbohydrate alula nayinkimbinkimbi?
Ama-carbohydrate angahlukaniswa ngezigaba ezimbili eziyinhloko: ama-carbohydrate alula nama-carbohydrate ayinkimbinkimbi. Ukuqonda umehluko phakathi kwalokhu okubili kuzokusiza ukuthi wenze izinqumo ezinempilo.
Ama-carbohydrate Alula Afana Nabangane Ababi
Kalula nje, lezi yizigaba okudingeka siziqaphele. Zenziwe ngokudla okucolisisiwe. Lokho kusho ukuthi sezisusiwe i-fiber kanye nezakhamzimba eziningi. Ngenxa yalokho, uma zingena emizimbeni yethu, ziyagaywa ngokushesha, okubangela ukwanda okungazelelwe kwamazinga kashukela egazini. Cabanga uphuza isiphuzo esinoshukela. Uzizwa sengathi unamandla amakhulu ngokuzumayo. Kodwa kuhlala isikhathi esifushane kuphela. Ngemva kwesikhashana, uzizwa ukhathele futhi ulambile. Yilokhu esikubiza ngokuthi 'ukwehla kweshukela'. Ngenxa yokuthi sihlala silambile, sidla kakhulu kunalokho okufanele. Umphumela? Ingozi eyengeziwe yezifo ezifana nokukhuluphala, isifo sikashukela, kanye nomfutho wegazi ophakeme.
Nakuba lezi zikhipha amandla ngokushesha, lawo mandla alahleka ngokushesha. Njengephepha elivutha ngokushesha bese licima.
Ama-carbohydrate Ayinkimbinkimbi Afana Nabangane Abakhulu
Lezi yizinhlobo zama-carbohydrate amahle kakhulu emizimbeni yethu. Atholakala ngokwemvelo ekudleni kwezitshalo. Agcwele izakhamzimba eziningi njenge-fiber, amavithamini, kanye namaminerali. Ngenxa yale fibre, igaywa kancane emizimbeni yethu. Ngenxa yokuthi igaywa kancane, i-glucose noma ushukela wengezwa egazini lethu kancane nangendlela elawulwayo. Lokhu kuvimbela amazinga kashukela egazini ukuthi angakhuphuki ngokuzumayo. Futhi, njengoba zikwenza uzizwe usuthi isikhathi eside ngemva kokuzidla, ukudla njalo nakho kuyalawulwa.
| Uhlobo lwe-carbohydrate | Izibonelo (izinto ezivamile eSri Lanka) |
|---|
| Izinto Ezimbi 'Ezilula Zama-carbohydrate' Okufanele Uzinciphise | - Isinkwa esimhlophe, amabhanisi
- Ilayisi elimhlophe
- Ama-noodle ne-pasta ezenziwe ngofulawa ocolisisiwe
- Amakhekhe, amabhisikidi, izitsha ezimnandi
- Iziphuzo ezinoshukela
|
| Izinto ongazengeza ekudleni kwakho ukuze uthole 'ama-carbohydrate ayinkimbinkimbi' amahle | - Ilayisi le-bran (irayisi elibomvu, i-nadu)
- Ummbila , i-oats, ibhali
- Imifino efana ne-lentile, ubhontshisi oluhlaza, ubhontshisi oluhlaza kanye nobhontshisi
- Amazambane, ubhatata, umdumbula
- Imifino nezithelo (ikakhulukazi uma zinoqweqwe)
|
Ake sifunde futhi nge-Fiber, i-Starch, kanye noshukela.
Ama-carbohydrate angahlukaniswa ngezigaba ezintathu: i-fiber, isitashi, kanye noshukela.
- I-fibre: Lezi uhlobo lwama-carbohydrate ayinkimbinkimbi atholakala ekudleni kwezitshalo imizimba yethu engakwazi ukukugaya ngokugcwele. Kodwa-ke, ziwusizo kakhulu ekugcineni uhlelo lwethu lokugaya ukudla luphilile, luvimbela ukuqunjelwa , futhi lusenze sizizwe sisuthi.
- Isitashi : Lawa futhi angama-carbohydrate ayinkimbinkimbi. Anikeza imizimba yethu amandla kanye namavithamini namaminerali. Isitashi sitholakala kakhulu ekudleni okufana namazambane, ubhatata, okusanhlamvu , kanye nodali.
- Ushukela: Kunezinhlobo ezimbili zikashukela. Ushukela wemvelo utholakala ezintweni ezifana nezithelo nobisi. Ushukela owengeziwe ufakwa ekudleni ukuze kuthuthukiswe ukunambitheka kwawo. Imizimba yethu ayiqondi kahle umehluko phakathi kwalokhu okubili, kokubili kungama-carbohydrate alula. Kodwa-ke, uma udla izithelo, uthola izinto eziningi ezinhle njenge-fiber namavithamini kanye noshukela. Kodwa uma udla ushokoledi, uthola amakhalori angenalutho kanye noshukela kuphela. Yingakho kudingeka siqaphele kakhulu ngala mashukela owengeziwe.
Yiziphi izinzuzo zama-carbohydrate anempilo?
Ama-carbohydrate amahle nayinkimbinkimbi abalulekile ukuze imizimba yethu isebenze kahle. Uma elahlekile, kungavela izinkinga eziningi.
Ama-carbohydrate anempilo anikeza amandla kulezi zinhlelo emizimbeni yethu:- Ubuchopho
- Izinso
- Imisipha yenhliziyo
- Isistimu yezinzwa ephakathi
- Uhlelo lokugaya ukudla
Uma lezi zitho zithola amandla anele, ukusebenza kwazo kuyathuthuka futhi ingozi yokuthola izifo ezifana nesifo sikashukela nesifo senhliziyo iyancipha. Uma umzimba ungatholi ama-carbohydrate anele anele, izimpawu ezinjengalezi:- Ikhanda elibuhlungu
- Ukukhathala
- Ubuthakathaka
- Ubunzima bokugxila
- Isicanucanu
- Ukuqunjelwa
- Ukuntuleka kwamavithamini namaminerali
Ungakhetha kanjani ama-carbohydrate amahle?
Akudingeki ube yisazi sokudla ukuze ukwenze lokhu. Ungakuphatha lokhu ngezinyathelo ezimbalwa ezilula. Into ebaluleke kakhulu ukufaka ama-carbohydrate amahle esikhundleni sama-carbohydrate amabi esikhundleni sokuwasusa ngokuphelele.
Indlela Yepuleti
Lena indlela elula kakhulu futhi ewusizo. Hlukanisa ngengqondo ipuleti odla kulo libe izingxenye ezine.- Ingxenye yepuleti (izingxenye ezimbili): Gcwalisa ngemifino enesitashi esincane, ene-fiber eningi. (isib. iklabishi, ubhontshisi, isipinashi, i-gourd ebabayo , ilethisi)
- Ingxenye yepuleti lakho (ingxenye eyodwa): Beka eceleni ukudla okunesitashi. Lokhu kungaba ilayisi (irayisi elinsundu lingcono kakhulu), amazambane, ubhatata, amalentili, njll.
- Isikhathi esisele (ingxenye yokugcina): Beka eceleni emthonjeni wamaprotheni anamafutha aphansi. (isib. inhlanzi, inkukhu, amaqanda, uphizi)
Ukushintsha okulula
- Esikhundleni sesinkwa esimhlophe: Khetha isinkwa sikakolweni ophelele, isinkwa sikafulawa we-atta, noma isinkwa sikakolweni ophelele.
- Esikhundleni selayisi elimhlophe, jwayela ukudla ilayisi elinsundu (irayisi elibomvu/irayisi elinsundu).
- Esikhundleni seziphuzo ezinoshukela: Phuza okuthile kwemvelo njengamanzi, ikhabe, noma ujusi wewolintshi.
- Uma uzizwa sengathi ufuna ukudla amaswidi: Yidla isithelo esikhundleni sekhekhe noma amabhisikidi.
Uma unesifo esifana nesifo sikashukela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokwenza noma yiziphi izinqumo mayelana nokudla kwakho. Angakusiza ukhethe ukudla okukulungele. Umlayezo Wokuya Nawe Ekhaya
- Akuwona wonke ama-carbohydrate amabi. Abalulekile ekunikezeni amandla emizimbeni yethu.
- Kudingeka sigxile kuma -carbohydrate 'amahle' noma ayinkimbinkimbi.Izibonelo zifaka phakathi irayisi le-bran, okusanhlamvu, imifino, izithelo, namakinati.
- Nciphisa ama-carbohydrate 'amabi' noma alula . Lokhu kufaka phakathi isinkwa esimhlophe, ilayisi elimhlophe, ushukela, kanye nokudla okumnandi neziphuzo.
- Uma uthenga ukudla okucutshunguliwe, funda ilebula ukuze ubone ukuthi kuqukethe 'ushukela owengeziwe' ongakanani.
- Ukusebenzisa 'i-Plate Method' kuyasiza kakhulu ekulinganiseni ukudla kwakho.
- Uma unesifo esithile, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokwenza noma yiziphi izinguquko ekudleni.
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