Kusukela kumaprotheni, amafutha kanye nama-carbohydrate, yiyona ingxenye yokugcina eyenza iningi labantu ukudla okunomsoco. Kusukela kuma-carbohydrate ukuthi sithola amandla umzimba owenza umsebenzi obalulekile, umsebenzi wengqondo nomzimba nakho konke okunye. Kusukela kulesi sihloko uzothola ukuthi yikuphi ukudla okuhlobene nama-carbohydrates.
Yini ukudla kwe-carbohydrate?
Kuye ukuthi zingakanani izinhlobo ze-carbohydrate ezikulo mkhiqizo, konke ukudla okuqukethe i-hydrocarbon kungahlukaniswa ngezigaba eziningana:
- 65 g noma ngaphezulu nge-100 g yemikhiqizo: ukudla okunomdla kakhulu we-carbohydrate;
- 40-60 g: imikhiqizo enokuqukethwe okuphezulu;
- 11-20 g: imikhiqizo enomxholo olinganisiwe;
- 5-10 g: imikhiqizo enokuqukethwe okuphansi;
- 2-4,9 g: imikhiqizo enezinto ezincane kakhulu ze-carbohydrate.
Ukudla okunama-carbohydrate amaningi kakhulu kunqatshelwe ekudleni kokulahlekelwa kwesisindo (izigaba ezimbili eziphezulu).
Ngaphezu kwalesi sigaba, ama-carbohydrate nawo ahlukaniswe abe amahle futhi angalungile. Iqembu elibi, elinobungozi lihlanganisa utshwala, ushukela kanye nanoma yimaphi amaswidi (amaswidi, i-ayisikhilimu, iziphuzo ze-carbonated, njll). Ngokudla kokunciphisa umzimba, lesi sigaba kumele sisuswe ekudleni, ngoba kukhona amakholori amaningi angenalutho kulesi sidlo - awenzi lutho emzimbeni.
I-carbohydrate enhle itholakala emifinini, i-pasta evela kolweni kakade, isinkwa okusanhlamvu, okusanhlamvu kanye nemifino. It is digested slowly futhi inikeza umuzwa we-satiety isikhathi eside, okusho ukuthi lezi yizinto zokudla ze-carbohydrate engcono kakhulu yokudla.
Ukwazi ukuthi, imikhiqizo ye-carbohydrate yokulahlekelwa isisindo iwusizo, ngeke ubeke eceleni izingxenye ezidingekile futhi uzothola ngokushesha imiphumela efunayo.
Ukudla kwe-carbohydrate: kuphi nokuthi kungakanani?
Cabangela ngokuningiliziwe okuhlukaniswayo, okwehlukanisa ukudla ngenani lama-carbohydrate ngamagremu angu-100 omkhiqizo. Ake siqale ngezinkomba ezinkulu kakhulu futhi sithuthele kuncane kakhulu.
1. Ukudla okuphakeme kakhulu kuma-carbohydrate:
- ushukela, uju;
- omisiwe, izinsuku;
- candy, marmalade;
- ibhakede kanye ne-semolina iphariji;
- ilayisi elimhlophe, i-pasta elula;
- ama-sweetries amnandi;
- ujamu kanye nemikhiqizo efanayo.
Akugcini nje ngokudla okunciphisa umzimba, kodwa futhi ngokudla okunomsoco okumele ukondle ukuthi ukudla okunjalo kufanele kuvunyelwe kakhulu, ukuze ungadlulisi umzimba ngokugcwele ngekhalori elingenalutho.
2. Imikhiqizo enokuqukethwe kwe-carbohydrate ephezulu:
- isinkwa noma yikuphi;
- uphizi kanye nobhontshisi;
- ushokoledi (noma yikuphi, ikakhulukazi ubisi nemhlophe);
- i-halva namaqebelengwane.
Imikhiqizo evela kusigaba sesibili ekudleni okufanele akufanele futhi ivele etafuleni njalo - ayikho izikhathi ezingu-1-2 ngenyanga.
3. Imikhiqizo enokuqukethwe okulinganiselwe kwe-carbohydrate:
- ushizi curd nemikhiqizo efanayo;
- amagilebhisi, ama-apula;
- ukhilimu u-ayisikhilimu;
- amazambane, beet;
- izithelo zezithelo.
Amaswidi abathintekayo abathintekayo afakiwe kulokhu, isigaba sesithathu - lapha nezithelo eziphezulu zekhalori, nama-jus, ne-syrki. Ukuthuthwa yilemikhiqizo ngokukhula okuncane akudingekile.
4. Imikhiqizo enezinto ezincane ze-carbohydrate:
- squash, ithanga, iklabishi, izaqathe;
- ikhabe, ithini lamapheya, amapulazi, amapreaches, ama-apricot, ama-citrus, ama-kiwi nezinye izithelo.
Isigaba sesine siqoqa izinto eziningi, okungakhathaliseki ukuthi umuntu angakwazi yini ukudla okunempilo efanele. Kuyinto ukudla okulula futhi okunempilo komzimba.
5. Imikhiqizo enokuqukethwe okungenani kwama-carbohydrate:
- i-lemon;
- ubisi, kefir, ukhilimu omuncu, i-cottage shizi;
- ukhukhamba, isithombo, utamatisi;
- anyanisi oluhlaza, ulethisi;
- amakhowe amasha.
Uma ulahlekelwa isisindo, imikhiqizo evela kumikhakha yesi-5 neyesi-4 iyoba usizo kakhulu kuwe. Kodwa-ke, khumbula, ungabuyiselwa nje kuphela ngokweqile kwama-carbohydrate, kodwa futhi uma kwenzeka udla ukudla okunamafutha amaningi kakhulu. Ngakho-ke, uma ukhetha imikhiqizo yobisi - kufanelekile ukubheka izinketho zabo ezingenalutho.