Sivame ukuba iqiniso lokuthi ama-carbohydrate alinganiswa nezinhlayiya ezimbi kakhulu zomzimba womuntu. Kubonakala sengathi, ama-carbohydrates , yiwona owenza ukukhuluphala kwesintu, futhi kufanele avunyelwe ngokuqinile ukusebenzisa. Eqinisweni, ukudla kwe-carbohydrate kungaba "okuhle" futhi "kubi", futhi akusho neze ukuthi (ngokunembile, kungakanani i-carbohydrate) engena ukudla kwe-carbohydrate.
I-carbohydrate elula futhi eyinkimbinkimbi
Ukudla kungahlukaniswa kulawo aqukethe okuqukethwe okukhulu kakhulu, okukhulu, okulinganiselwe, nokuphansi kwe-carbohydrate. Ngesikhathi esifanayo, ukudla okuvela esigabeni "esikhulu kakhulu" kungaba usizo nakakhulu kunomkhiqizo ophansi we-carb.
Into eyinhloko okudingeka uyiqondiswe ngokukhetha kwama-carbohydrate yinkomba ye-glycemic, okungukuthi, izinga elingakanani ushukela wegazi landa emva kokudla kwe-carbohydrate. Uma i-GI (indiza ye-glycemic) iphezulu, umkhiqizo onjalo unomthelela ekuthuthukiseni isifo sikashukela nokukhuluphala, ngoba kuphenduka ushukela ngokushesha kakhulu, okubangela ukuthi ama-pancreas akhiqize inani elikhulu le-insulin.
Kukhona futhi ukudla kwe-carbohydrate yokulahlekelwa isisindo - lezi yizinto ezikhulisa amazinga kashukela egazini kancane, ngakho-ke, ngokuphambene nalokho, kuvamile ukukhiqizwa kwe-insulini, nokuba, ukuvimbela isifo sikashukela. Imikhiqizo enjalo yenza ukuba kube nokunciphisa umzimba, ngoba banikeza ama-satiety amahora angu-4-6.
Yiziphi izinzuzo ze-carbohydrate?
Ukuthi ama-carbohydrate ayadingeka kithi kubhalwe ngokucacile emigomeni yokudla okunomsoco. Phela, ekudleni kwethu isabelo sama-carbohydrate yiyona enkulu kunazo zonke - 50%. I-carbohydrate - lena yimbangela enkulu yamandla. Benza ijubane le-metabolism, futhi banikele ekukhiqizweni kwe-seratonin-ihomoni yenjabulo. Ngaphandle kwama-carbohydrate, imisebenzi yengqondo iyobuthakathaka, ngoba ubuchopho bujwayele ukuba "bubekwe icala" noshukela.
Okudla kakhulu kwe-carbohydrate
Ukuze uqinisekise ukuthi ngisho nokudla okuningi kwe-carbohydrate kungasiza, sikhuthaza ukuthi ubheke uhlu lwemikhiqizo enokuqukethwe kwama-carbohydrate kusuka ku-65 g ngalinye nge-100 g yesisindo:
- umvini omisiwe;
- izinsuku;
- ilayisi;
- i-macaroni;
- ibhukwakhe;
- uju;
- jam;
- amaswidi;
- i-marmalade;
- i-marshmallow;
- ushukela.
Yiqiniso, ngeke sikhulume ngezinzuzo zamaswidi noshukela, kodwa ukuphika ukuthi ama-raisin, izinsuku, uju kukhona okungaphezu kokudingekile kumuntu ngamanani amaningi, nje kuphela. Ngokuqondene ne-marmalade ne-marshmallow - amaswidi ama-dietary awaziwa kakhulu, ongayenza ngisho nokulahlekelwa isisindo.
QALA
On carbohydrate, futhi, ungalahlekelwa isisindo. Ukuze wenze lokhu, udinga nje ukuthatha imikhiqizo ngesimiso se-GI ephansi. Kodwa-ke, uhlezi ekudleni kwe-carbohydrate, ungathola ngokushesha ukulahleka okubuhlungu kwesisindo somzimba - ngokuntuleka kwamaprotheni ekudleni akungenakugwema.
Khona-ke, unquma ukushintshela kokudla kwamaprotheni (ukuze ungalahlekelwa imisipha eyigugu). Kulokhu, uzoba nokushintsha kwemizwelo ebukhali, ukucindezeleka, ukungabi namandla kwamandla engqondo - zonke lezi zibonakaliso zokuntuleka kwe-carbohydrate.
Izivivinyo ezivivinywayo zombili lezi zindlela, zikhetha ukudla kwe-carbohydrate-protein yokulahlekelwa isisindo. Uhlelo olunjalo lunegama layo siqu - BUCH (ukuguqulwa kwamaprotheni-carbohydrate).
Isimiso sokudla silula:
- Usuku 1, 2 - amaprotheni amaningi, i-carbohydrate encane;
- usuku lwesithathu - i-carbohydrate esiphezulu, amaprotheni amancane;
- Usuku lwesi-4 usuku olulinganiselayo.
Izinsuku ezimbili zokuqala unciphisa ama-carbohydrate - umthombo ozithandayo wamandla omzimba wethu. Ngakho-ke, ufuna enye inzuzo. Kodwa-ke, uma ukuntuleka kwe-carbohydrate kuqhubeka isikhathi eside kakhulu, sizoqala "ukudla" izicubu zeprotheni ezivela emisipha, ngoba wonke amanoni omzimba akaqapheli ukulahleka, ngoba yiyona ndlela enhle kakhulu yokunikezela amandla "usuku oluluhlaza." Ngakho-ke, udinga ukwengeza ama-carbohydrate ngosuku lwesithathu. Khona-ke usuku luwukudla okulinganiselayo . Konke lokhu kungabuyekezwa phakathi nesonto, noma amabili, ukuze ufeze isisindo esifanele.