Ngaphi na unokuva ukuthetha - ukuze unciphise umzimba, kufuneka uye udla ukutya kwe-carbohydrates, uthi i-carbohydrates, iifake kunye neesekese kuphela. Hayi, apha kukho ukungaqondi. Ngaphandle kwale "i-carbohydrate engonakalisayo" asiyi kuba nako ukucoca amafutha kunye nama-protein, kwaye ngokuqinisekileyo isibindi sethu siza kukhanyeka ukuba sisebenze nonke, kwaye umthengi omkhulu we-carbohydrates ingqondo. Yaye, ungamlahla njani?
Uthini umahluko phakathi "kokuhle" kunye "okubi"?
Zonke i-carbohydrate, njengento yinyani, kunye neeprotheni ezinamafutha, ekugqibeleni, ziguqulwa zibe yi-glucose, oko kukuthi - amandla enyulu echanekileyo, leyo, ngendlela, ngummeli we-carbohydrate ngokukhawuleza, kwaye ngaphandle kwabo, kukho i-carbohydrates epholileyo. Ulwahlulo olunemiqathango lwenzeka ngokuxhomekeka kwindlela yokukhawuleza i-carbohydrate inokukwazi ukwahlula kwi-glucose. Ngoko sifike ngokukhawuleza kwaye sinyathele i-carbohydrates, nge- index ye-glycemic (GI) ephakamileyo nephezulu .
Ii-carbohydrates ezikhawulezayo
I-carbohydrate ekhawulezayo inobungozi kuba ngokukhawuleza ukuhlukana ne-glucose, izinga layo legazi liphakama ngokukhawuleza (kunye!), Kwaye i-pancreas kufuneka ikhulule ngokukhawuleza i-insulin, eyenza i-glucose ibe ngamafutha. Xa le nkqubo igqityiwe, siphinde sivalelwe umnqweno wokunyusa izinga leswekile, kwaye sidle i-candy yesibini, kwaye ke inokuthi ihlale ingapheliyo. Ngenxa yoko, sinokugqithisa nokuphazamiseka kwepascreas.
Iidrobohydrate ezinokutya eziqhelekileyo zilapha, zizona zidumileyo kwaye ziwayo:
- ushukela, ubusi (apho iinyosi zenziwe kwishukela);
- iibheke, iilekese, i-cookies, ice cream;
- tshokoleta;
- jam, jam;
- irayisi emhlophe, i-oatmeal;
- iziqhamo ezimnandi - iinaninate, iidiliya, i-watermelon, i-melon.
Ukukhuphela yonke into, ngokuqinisekileyo ayiyi kunokwenzeka, kodwa ukunciphisa ubuninzi ngangokunokwenzeka, iiswidi ezidlayo kuphela kwieholide - ngamandla ethu!
I-slow or carbohydrates nge-GI ephantsi
Ngokuphathelele kwimveliso enee-carbohydrate ezincitshisiweyo, ngokuqinisekileyo, zingaphantsi. Siyabulela kwi-carbohydrate enjalo, izinga le-shuka legazi landa kancane, i-pancreas ayifuni ukwenza ukuphosa ngokukhawuleza, oku kuthetha ukuba imimoya yethu ayifuni. Inani le-carbohydrates ekudleni kwansuku zonke kufuneka libe ngaphezu kwama-50%, eli nqanaba kufuneka liphunyezwe ngokubanzi ngokutya okuncinciweyo kwi-carbohydrates ekudleni.
Khawucinge ngezinto ezinomdaka we-carbohydrates aphantsi:
- i-macaroni kunye nesonka sangqolowa esipheleleyo ;
- ibhali, zonke izityalo;
- ii-apula, iipereya, i-plums, i-kiwi, i-grapefruits, i-apricots ezomileyo;
- iklabishi emhlophe, eBrussels, utamatisi, ukholifulawa, anyanisi;
- amakhowe, i-zucchini, isipinashi, ipilisi.
Ukunyamekela umlo kunye nempilo yomzimba wonke, kuba ezi ngqiqo ezingenakunceda. Yaye ukuba uyinyosi enomsoco, yidla iiskese kuphela kwieholide, kholwani mna, inkolelo yabo kule nto iya kuba mnandi!