Ukutya kwe-carbohydrate kukutya okumnandi kunazo zonke ehlabathini. Kwaye oku kuchazwa lula kwiinjongo zesayensi - ingqondo yethu ngumthengi oyintloko we-glucose, kwaye ngokukhawuleza xa sidla into enandi, i-flority, i-fruity, iyabonga yonke iindidi ze-hormone zenjabulo ngokubuyisela. Ukuba kwakungengenxa yongongelo lwe-pancreatic kunye nobunzima obuninzi , sidla kuphela i-carbohydrates ukuba sibe neengqondo.
Umbuzo: njani ubuchopho bakho buya kuziva ukuba uyamnciphisa le mihlali ngeveki?
Masizame ukusombulula lo msebenzi onzima, sicinga imenyu ekhangayo yokutya kwe-carbohydrates iveki.
Imigaqo
Umgaqo oyintloko we-carbohydrates yokutya ngeveki kukulahla ngokupheleleyo i-carbohydrates. Ngokuchanekileyo, ukuba uyithuthuzele, oku kubizwa ngokuba ngumqobo. Nangona kunjalo, siyaqaphela ukuba ukutya okuqhelekileyo kuku-60% kwandiso lwee-carbohydrates. Thina kwisidlo se-carbohydrate asiyi kudla ngaphezu kwama-250 kcal. Kuye kwavela, endaweni ye-60%, i-carbohydrates iya kwenza ukutya kwethu nge-12,5% ngaphantsi (ngaphandle kokuba umxholo wekhalori wesondlo oqhelekileyo ngowama-2000 kcal). Ukwahlukana okuphawulekayo!
Ngoku ngokumnandi - unganakukwazi ukulawula ukungena kweeprotheni, uzidla ngokuphantse kunokuba umphefumlo unqwenela. Ngenxa yoko, ukutya kwe-carbohydrate yokutya kubandakanya i-60-70% yeeprotheni (ngokutya okuqhelekileyo, i-25% yeekhalori zithathwa kwiiprotheni).
Ngamafutha awukwazi ukuhlambalaza. Khetha iiprotheni eziqulethe amafutha, kodwa awona awona manqatha.
Kuyamnandi ukuba umxholo wekhalori kule ndlela yokutya ayimfuneko.
Ukongeza:
- inani lokutya - 5-6 ngosuku;
- Ukusetyenziswa kwamanzi - 2 ilitha;
- amanzi emva kokutya - kungekudala engama-30 imizuzu;
- ukutya ngaphambi kokulala - iiyure eziyi-2-3.
Imenyu yesidlo-carbohydrat isondlo isetyenziselwa ukulahlekelwa isisindo ngabaqeqeshi bezemidlalo. Kunoko, bayibiza ngokuthi kuyomisa - ukulahla amanxeba angaphantsi kunye nomdwebo ocacileyo wokukhulula. Nangona kunjalo, ngelixa abagijimi behleli eyokutya, imeko yabo ilandelwa ngabazondlo kunye noogqirha bezemidlalo, okunciphisa umonakalo kwimpilo.
Imenyu
Ukutya ukutya kwe-carbohydrate, ngokuqinisekileyo, akubandakanyi yonke into emnandi, umgubo, iziqhamo, i-cereal, ibhontshisi.
Ngaloo ndlela:
- Imifuno yesitashi - iidroti, iibhunge, ummbila, iizambatho, njl.;
- i-sweeteners - isetyenziswe kwimveliso "ngaphandle kweshukela";
- ukutya okungekho mafutha - "ukutya" okuye kwenzeka, ngenxa yokusebenzisa izongezi zesitashi, kungekhona imvelaphi engokwemvelo;
- utywala;
- iziqhamo kunye neentshisi (kuquka kunye ne-fresh) - i-alas, ishukela kakhulu;
- iimveliso eziye zenziwa ngoshishino lwezityalo - umzekelo, ukutya okunqambileyo kunye nemveliso egqityiwe ngokugqityiweyo kuqhutywe ngezaziso zegluhyidrate.
Yintoni evunyelwe kwaye yamkelwa?
Emva kwakho konke oku ngasentla, abanye banokuba nombuzo - ungayidla ntoni kwisidlo esingenayo i-carbohydrates. Siphendula:
- inyama;
- intlanzi;
- ngemveliso;
- maqanda;
- zokutya kwezilwanyana;
- ushizi, i-cottage cheese;
- ii-yogurts ezingenayo i-additives, i-kefir, ukhilimu omuncu, ubisi;
- Amantonga: imisedare, i- almond , i-walnuts, imbewu ye-sunflower, amathanga;
- iziqhamo ezimanzi: ii-apula ezihlaza, i-cranberries, i-currants;
- i mifuno.
Iyintoni ingozi?
Saqala kunye nenyaniso yokuba ingqondo yakho ayiyi kuba mnandi kakhulu ngaphandle kokuthakazelisa (ukuxolisa kwi-tautology).
Umzimba wethu ulahla ubunzima ngenxa yokuba uyayeka ukufumana umkhiqizo ogqithisekayo kakhulu - i-carbohydrate. Ngenxa yokungaphumeleli, kufuneka ihlukanise izibonelelo zayo.
Hayi, eli lokutya lihlala ixesha elide kunokuba ingqondo ikwazi ukuyenza. Yilungiselele ukuba ngexesha lokutya kwe-carbohydrate uya kulahleka kakuhle, imemori yakho, ingqwalasela, ukuxininisa kunye nayo yonke into enxulumene nengqondo iya kuncipha.