- Ama-carbohydrate alula anesakhiwo esilula kakhulu samangqamuzana, futhi ngenxa yalokho amunwa kalula emzimbeni. Umphumela wale nqubo ukwanda okusheshayo koshukela wegazi.
- Ukwakheka kwamangqamuzana ama-carbohydrate ayinkimbinkimbi kuhlukile kancane. Ukuze kuthathwe isinqumo sabo, ukwahlukanisa kokuqala kushukela olulula kuyadingeka.
Esigulini sikashukela, kuyingozi hhayi nje ukwandisa izinga likashukela, kodwa ukwanda kwalo ngokushesha. Kulesi simo, kuba nokufakwa ngokushesha kwamakhamzimba emzimbeni wamathumbu egazini, okubuye kugcwale ngokushesha ushukela. Konke lokhu kuholela ekubonakala kwe-hyperglycemia.
Izici ezithonya ukumuncwa kwe-carbohydrate
Sizosho igama lazo zonke lezo zinto ezinquma ngokuqondile isilinganiso lapho ama-carbohydrate akhanywa khona.
- Isakhiwo se-carbohydrate - Kuyinkimbinkimbi noma kulula.
- Ukuvumelana kokudla - Ukudla okuphezulu ku-fiber kufaka ukumuncwa kancane kwama-carbohydrate.
- Ukushisa kokudla - Ukudla okubolile kuyayinciphisa kakhulu inqubo yokumuncwa.
- Ukuba khona kwamafutha ekudleni - Ukudla okunokudla okunamafutha amaningi kuholela ekutholeni i-carbohydrate kancane.
- Ukulungiselela okukhethekilelehlisa ijubane inqubo yokumuncwa - ngokwesibonelo, uGlucobay.
Imikhiqizo ye-Carbohydrate
Ngokuya ngesilinganiso sokufakwa, yonke imikhiqizo enokuqukethwe kwe-carbohydrate ingahlukaniswa ngamaqembu alandelayo:
- Kuhlanganisa "ngokushesha" ushukela. Ngenxa yokusebenzisa kwabo, ukugcwala koshukela egazini kukhuphuka ngaso leso sikhathi, okuwukuthi, ngokushesha ngemuva kokudla noma ngesikhathi. Ushukela "osheshayo" utholakala ku-fructose, ushukela, i-sucrose nemaltose.
- Ukuba nokwakhiwa kwayo ushukela uyashesha. Lapho lokhu kudla kudliwa, ushukela wegazi uqala ukukhuphuka cishe imizuzu eyi-15 ngemuva kokudla. Le mikhiqizo icutshungulwa emgudwini wesisu kungakapheli amahora amabili. Ushukela "osheshayo" uqukethe ku-sucrose ne-fructose, anezelwa ngabandisi benqubo yokufaka (ama-apula angafakwa lapha).
- Ukuba nokwakhiwa kwayo ushukela "uyahamba kancane." Ukugxilisa ushukela wegazi kuqala ukukhuphuka kancane cishe imizuzu engama-30 ngemuva kokudla. Imikhiqizo icutshungulwa emgodini wesisu amahora amabili noma ngaphezulu. Ushukela omncane uyisitashi, i-lactose, i-sucrose, i-fructose, ehlanganiswe ne-prolonger eqinile yokufakwa emzimbeni.
- Ukuqunjelwa kwe-glucose emsulwa, ngokwesibonelo, kuthathwe ngendlela yamathebulethi, kwenzeka ngokushesha. Ngezinga elifanayo, i-fructose equkethe ujusi wezithelo, kanye nemaltose kusuka ku-kvass noma kubhiya, iyakhanywa. Kulezi ziphuzo, i-fiber ayikho ngokuphelele, engahle inciphise inqubo yokumuncwa.
- I-Fibre ikhona ezitsheni, ngakho-ke ukumunca okusheshayo akusenakwenzeka. Ama-carbohydrate adonswa ngokushesha, noma kunjalo, hhayi manjalo, njengoba kunjalo ngama-juis asuselwa ezithelo.
- Ukudla okwenziwe ngofulawa akuqukethe i-fiber kuphela, kepha futhi nesitashi. Ngakho-ke, lapha inqubo yokufakwa emzimbeni incishiswa kakhulu.
Isilinganiso soMkhiqizo
Ukwazi le mfundo, ungenza imenyu ihluke kakhulu. Isibonelo, isinkwa esimhlophe kungcono ukuthatha indawo nge-rye, ngenxa yokuba khona kwefayibha ekugcineni. Kepha uma ufuna impela ufulawa, khona-ke ngaphambi kokuwudla ungadla isaladi yemifino emisha, okukhona kuyo u-fiber ngamanani amakhulu.
- isobho;
- okwesibili kwenyama nemifino;
- isaladi ye-appetizer;
- isinkwa kanye ne-apula.
Ukumunca ushukela akuveli emikhiqizweni eyedwa, kepha kusuka kwinhlanganisela yazo. Ngakho-ke, lokho kudla kusiza ukunciphisa ukubanjiswa kwe-carbohydrate egazini.
Imikhiqizo ye-Carbohydrate
- okusanhlamvu (ilayisi, semolina);
- imikhiqizo kafulawa;
- limnandi
- amajikijolo nezithelo;
- imikhiqizo yobisi;
- imifino ethile;
- amajusi wezithelo;
- kvass nobhiya.
