Kukuphi ukutya okuqulethe i-carbohydrates embalwa?

Kukho amaqela amabini aphezulu e-carbohydrates:

1. Abantu abancinci basoloko bebiza ii- carbohydrate ngokukhawuleza. Leli gama lafumana ngenxa yezinga eliphezulu lokumiswa komzimba. Ukusetyenziswa kwabo ekudleni kuphazamisa ukuhamba okukhulu kwizinga leswekile kwigazi. I-carbohydrate ekhawulezileyo kufuneka ibekelwe abantu ababenomzimba ophezulu kunye nomngcipheko wesifo senhliziyo. Ukungabandakanyi i- carbohydrate elula kwisondlo kuba akunakwenzeka, njengoko ukungabikho kwabo kungabangela ukukhathala kunye nokuvinjelwa kokukhawuleza kokuphendula.
2. I-carbohydrate edibeneyo iqukethe isitashi, i-fibre kunye ne-glycogen kwisakhiwo sabo. Ukwahlukana kwe-molecule ye-carbohydrate edibeneyo ihamba kunye neendleko ezinkulu zamandla kunokuba ukwahlukana kwee-carbohydrates elula. Ngako oko, kukholelwa ukuba ukusetyenziswa kwee-carbohydrates eziyinkimbinkimbi akuyona ingozi kubantu ababukeleyo.

Yikuphi ukutya okunomlinganiselo omncinci we-carbohydrates?

Umxholo ophantsi kakhulu we-carbohydrates ekudleni ugcinwa phakathi kwemifuno. Imifuno emitsha, iziqhamo kunye nemifino inomlinganiselo we-5 amagremu we-carbohydrate nganye kwi-100 g yemveliso. Ukuqwalasela ukutya okuncinane kwe-carbohydrates, kucetyiswa ukubandakanya ekudleni iimveliso zobisi ezimuncu - i-kefir, i- cottage ushizi , ubisi oludibeneyo. Kwakhona, umxholo we-carbohydrate ophantsi ugcinwa kwizilwanyana zaselwandle. Kufuneka kuqatshelwe ukuba i-shellfish nolwandle lwama-kale kakade alinamafutha kuwo. I-fletlet yenkukhu, intlanzi encinci kunye nenhlanzi yolwandle inomxholo we-carbohydrate ophantsi kakhulu we-0.3-0.7%.

Cinga uludwe oluninzi lweemveliso eziphantsi kwe-carb:

• ingulube, inyama yenkomo, imvana (ithetha imveliso ecocekileyo, i-steamed okanye ibilisiwe ngaphandle kokufaka i-sauces nezinye) - 0%;
• umdlalo, inkukhu kunye nomvundla wecala - 0%;
• Intliziyo kunye nesibindi seenkomo - 0%;
• inkukhu yenkukhu - 1.5%;
• iimveliso ze-sausage - 0.5, 2%;
• iqanda - 0.5%;
• iintlanzi, i-shrimp, i-caviar - 0%;
• lobster - 1%;
• i-mussels - 5%;
• i-crabs - 2%;
• zucchini - 3.1%;
• isilimo esidliwayo esinamagatsha anamanzi (inxalenye eluhlaza) - 2.9%;
• iklabishi, i-aubergine - 5.7%;
• amakhowe - 3.3%;
• i-asparagus, i-lettuce, isipinashi - 3.7%;
• utamatisi - 3.4%;
• Iikhukhamba - 3.6%;
• umbala weklabishi - 5%;
• Ubisi lwebhokhwe - 4.5%;
• Ubisi lweenkomo - 4.8%;
• ukhilimu omuncu 10% weenqatha - 3.2%;
• I-fat cottage cheese ephantsi-1.8%;
• i-yoghurt (i-unsweetened) - 3.8%;
• ubisi obomvu - 4.1%;
• brynza - 0%.

Kubalulekile ukwazi ukuba ukutya okubandakanya kuphela oku kudla kunokukhokelela ekungabikho kwamagqabhedididi, kwaye oko kukukhokelela kwiinkathazo ezinzulu zenkqubo. Ngoko ke, ngokusebenzisa ukutya okuphantsi kwe-carbohydrate, kufuneka udibanise nesondlo sokutya esingasondeza ukutya okuchanileyo nokuchanekileyo.