Namuhla, izakhamuzi zithemba ngamandla ukuthi kudle ukudla okunezinhlayiya ezinengi ze-carbohydrate ngesikhathi sokulwa namakhilogremu angaphezu kwamakhilogremu angenakwenzeka. Noma kunjalo, ukuqinisekisa ukuhlinzwa okungenakuphazanyiswa kwesibindi, ukucubungula okuvamile kwamaprotheni namafutha, lokhu okuyingxenye ekudleni komuntu kufanele okungenani kube ngu-50% kokudla okuphelele.
Sekuyisikhathi eside saziwa ukuthi umzimba wethu uhlela ukudla okunamakhemikhali namaprotheni engxenyeni yokuqala yosuku, njengesinkwa, imikhiqizo yefulawa, ama-pastries, amaswidi, ushokoledi, amaqanda, imikhiqizo yobisi, njll. Kufanele isetshenziswe ekuseni, ukuze konke kufundwe futhi kuphenduke amandla asemqoka ngaphambi kwemini. Kulesi sihloko, sizokutshela ukuthi yikuphi ukudla okuqukethe ama-carbohydrate amaningi, okuzokusiza ukuthi uthole ukuthi nini nokuthi yini engcono ukugcina ilungele futhi ugcine umzimba ovamile.
Yikuphi ukudla okucebile ama-carbohydrate?
Uma kuziwa kuma-carbohydrate, masinyane sicabanga ngamaqebelengwane, amaswidi, ushokoledi nazo zonke izinhlobo zezimpahla ezibhaka. Kodwa empeleni ziqukethe cishe yonke imikhiqizo esiyidlayo, kodwa ngobuningi obuhlukahlukene. Iningi lama-carbohydrate litholakala ngesinkwa, ebhakabhakeni, ushokoledi, i-marmalade, ushukela, i-pasta, i-buckwheat, i-manga, i-jam, i-halva, amaqebelengwane, izinsuku, uju, ama-legumes, irayisi, ama-peas nobhontshisi.
Ukudla okucebile ku-carbohydrate eyinkimbinkimbi nge-GI encane kungadliwa kaningi futhi kungcono ngokudla kwasekuseni. Kubandakanya amaphureji (ngaphandle kwe-semolina), isinkwa esiphelele, ilayisi ensundu, ufulawa wonke ukolweni wekoro, izithelo nemifino. Kodwa ama-hamburgers ahlukene, i-ayisikhilimu, ama-chocolate, ama-candy namaqebelengwane aqukethe ama-carbohydrate alula, kubalulekile ukuba adle kancane ngangokunokwenzeka, anama-GI angaphezu kuka-70, angalimaza impilo, akhuthaze inzuzo, athole ushukela wegazi. Ngakho-ke, ukuze uzizwe uhle kahle ekudleni kwakho, kungcono ukufaka imikhiqizo nge-GI ephansi.
Ukudla kucebile kokubili ama-carbohydrate namaprotheni
Kuyaziwa ukuthi lezi zakhi ezimbili emzimbeni womuntu "zisebenza" njalo, ngakho-ke akudingeki zihlukaniswe. Ukudla ukudla okune-carbohydrate namaprotheni kunika umzimba ngokukhiqizwa okuvamile kwama-amino acids okudingekayo ekudleni isisindo somzimba, kushukumisa ukwakheka kwe-insulin, okusiza ukusika izinga lokushukela egazini, kusivimbela ukukhathala kwamanzi, ukulahlekelwa amandla nokuguquka kwemizwelo.
Kungcono ukusabalalisa ukudla okucebile kwamaprotheni nama-carbohydrate ngendlela yokuthi i-1/3 yalesi sabelo iqukethe imikhiqizo equkethe amaprotheni kanye no-2/3 equkethe ama-carbohydrate . Lo mthetho uzokusiza ugcine impilo yakho nesisindo sivamile.