Yini edingekayo impilo enhle kakhulu? Kulungile, amandla angena emzimbeni wethu kanye nokudla esikudlayo. Futhi lokhu kusikisela ukuthi kufanele sicabange ngokwehlukana ngokuningiliziwe ukuthi i- carbohydrate iqukethe, lapho imikhiqizo yabo inkulu kakhulu. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi yiyiphi inzuzo abayenzela umzimba womuntu.
Yikuphi ukudla okuqukethe ama-carbohydrate ambalwa?
Labo abalandela lesi sibalo bayazi ukuthi intengo yemikhiqizo engakanani ama-carbohydrate engaphezu kwalokho ayidinga. Yiqiniso, ngakolunye uhlangothi kuyadingeka ukuze kube nesisindo somzimba, ngakolunye uhlangothi - ukusesha kwabo kugcwele ukubukeka kwesisindo esiningi. Ngakho, imikhiqizo enezinto ezincane ze-carbohydrate ilungele abalandeli bokuphila okusebenzayo:
- I-Courgettes . Angikwazi ukukholelwa, kodwa eminye imifino enjalo ayikho ngaphezu kuka-7 g we-carbohydrates. Futhi, uma uthanda i-spaghetti, zama umkhiqizo ufulawa ukuze ususe i-zucchini encane eqoshiwe.
- Ukholifulawa . Kulesi "isitashi esincane" kuphela 5 amagremu ama-carbohydrate. Ngaphezu kwalokho, lo mkhiqizo unama-antioxidants amaningi.
- Leaf of beet . Esikhathini esisodwa, 1 g we-carbohydrate. Ungakhohlwa ukuthi lo ngumthombo omuhle we-potassium.
- Amakhowe . 1 isitsha - 2 amagremu we-carbohydrate. Ngendlela, zonke izinhlobo zamakhowe zivikela ngokuphelele amasosha omzimba kusuka kumagciwane nakubanda.
- I-Celery . Isiqu esingu-1 - 1 g we-carbohydrate. Kuqinisa amathambo futhi kusiza umzimba ukuthi uthathe i-calcium kangcono.
- I-Cherry . Isitsha esisodwa samatamatisi sine-6 g we-carbohydrates. Lena umthombo omuhle kakhulu wokulwa nomdlavuza we-antioxidant.
- Ama-apricot . Uma udle izithelo ezimbili, uzogcwala umzimba wakho nge-8 g we-carbohydrates. Futhi i-pulp yama-orange iqukethe okuningi kwe-beta-carotene.
- Ama-strawberries . 1 indebe - 11 amagremu ama-carbohydrates. Uma uyizinyo elimnandi, ngesibindi uncike kule berry ngoba inokushukela okungenani.
- Som . Ekubunjweni kwale nhlanzi azikho ama-carbohydrate nhlobo.
- I-turkey encane . Kulo, kanye nomkhiqizo odlule, azikho ama-carbohydrate.
Ukukhuluma ngalokho ukudla okuqukethe ama-carbohydrates okungenani, asikwazi ukukhuluma ngesikhwama sezinkukhu, i-porcelain tenderloin, inyama yenkomo ephuziweyo, ibhotela, amaqanda, i-cottage shizi, i-tofu, i- jerky , imbewu ye-ithanga.
Yikuphi ukudla okuqukethe ama-carbohydrate amaningi?
Ngakho-ke, sizohlunga imithombo yezinto ezinengi ze-carbohydrate:
- ushukela omhlophe (98 g ama-carbohydrates);
- uju (81 g);
- i-marshmallow (75 g);
- omisiwe (78 g);
- ilayisi (76 g);
- amakhukhi (75 g);
- ama-macaroni, izinsuku, ufulawa wekolweni ebangeni eliphezulu kakhulu (76 g).
- i-oatmeal, i-peas, ubhontshisi, i-buckwheat (65 g).