Ama-carbohydrate, amafutha kanye namaprotheni amaqembu amathathu ama-macronutrients ayizinto ezibalulekile zokudla. Kunezinhlobo ezahlukene zama-carbohydrate, futhi lo mehluko kufanele uqondwe ukuze wazi ukuthi yikuphi okungadliwa nokuthi yikuphi okungagwenywa uma unesifo sikashukela.
Ama-carbohydrate alula futhi ayinkimbinkimbi
Ama-carbohydrate - ongomunye wemithombo yamandla - ayadingeka ekudleni okunempilo. Izinhlobo ezahlukahlukene zama-carbohydrate ziyahlukahluka ngokuthinta kwazo emzimbeni womuntu. Ama-carbohydrate afaka i-fiber, isitashi noshukela.
Kunamaqembu amathathu ama-carbohydrate:
- I-Monosaccharides: Nansi indlela eyisisekelo yama-carbohydrate, kufaka phakathi ushukela ne-fructose (etholakala kumajikijolo, izithelo nemifino ethile).
- Ukukhishwa: lawa ama-molecule amabili e-monosaccharide ahlanganiswe ndawonye. Kubandakanya i-lactose (etholakala kuphela kubisi nemikhiqizo yobisi) kanye ne-sucrose (etholakala namajikijolo, izithelo nemifino ethile).
- Polysaccharides: Lawa amaketanga wama-molecule angaphezu kwamabili ama-monosaccharide axutshwe ndawonye. Kubandakanya i-fiber (etholakala okusanhlamvu, izithelo, imifino, amajikijolo, izitshalo eziyimpande, amakhowe, i-algae, amantongomane, ama-legumes) nesitashi (ezitholakala ezinhlolweni, izitshalo ezimpande, ummbila, imifino ethile nezithelo).
I-Monosaccharides ne-Disaccharides - lezi yizinhlobo ezahlukahlukene zoshukela, zibizwa carbohydrate elula. Lokhu kungumthombo osheshayo wamandla, okungukuthi, zibangela ukugxuma okubukhali kushukela wegazi ngokushesha ngemuva kokudla, okuyingozi enkulu yesifo sikashukela.
Intambo nesitashi kukhona ama-polysaccharidesowaziwa ngokuthi ama-carbohydrate ayinkimbinkimbi. Ziqukethe amaketanga amade ama-molecule, ngakho-ke umzimba udinga isikhathi esithe xaxa sokuwadiliza futhi uwagaye, okusho ukuthi ushukela ngemuva kwawo ukhuphuka egazini kancane kancane.
Ukudla okune-carbohydrate okuyinkimbinkimbi, kuvame okunempilo kakhudlwanakunalawo ama-carbohydrate alula. Ama-carbohydrate ayinkimbinkimbi atholakala, ngokwesibonelo, ekudleni okusanhlamvu okuphelele nemifino. Futhi abulula basesiraphu isiraphu, isobho kanye namakhukhi.
Ungawadla kanjani ama-carbohydrate ngezinzuzo zezempilo
Abaningi bakhetha ukudla okune-carb ephansi noma bashiye ngokuphelele ama-carbohydrate. Kodwa-ke, akufanele ukwenze lokhu ngaphandle kwesincomo esikhethekile esivela kudokotela, ngoba lokhu kungaba yingozi empilweni yakho. Njengoba sekushiwo, ama-carbohydrate yi-macrocell edingekayo nomthombo wamandla owusizo.
Ukudla okunempilo kubonisa ukuthi kuzoba nama-carbohydrate ayinkimbinkimbi kakhulu ekudleni kunalawo alula lapho kunenani elincane noma elingenawo umsoco.
Ama-carbohydrate alula angashintshwa ezinye izindlela ezinempilo. Isibonelo:
- Esikhundleni samakha aswidi noshukela wezithelo kusuka kugxilwe, ungaphuza amanzi noma amajusi wezithelo zemvelo.
- Ukudla izithelo zonke kungcono kunamakhekhe namakhukhi.
- I-pasta yokusanhlamvu ephelele ne-quinoa kufaneleka i-pasta eyenziwe ngofulawa wekolweni we-premium
- Faka Isinkwa Esimhlophe esikhundleni se-whole Grain Bread neTortillas
- Esikhundleni sama-potato chips, ungadla amantongomane
Abakhiqizi abaningi bokudla banikela ngohlobo lwe- "low-carb" noma "ukukhanya" kwemikhiqizo yabo. Kodwa-ke, khumbula ukuthi okunye ukudla kungacutshungulwa kakhulu futhi kuqukethe ama-sweeteners wokufakelwa, ama-emulsifiers nokunye ukudla okungenampilo. Ezinye ziqukethe amakhalori amaningi nezakhi ezimbalwa zomsoco. Lokhu kungenxa yokuthi abakhiqizi bavame ukufaka okunye okusanhlamvu kubo
Ukudla okulinganiselayo kufaka phakathi i-carbohydrate yemvelo, eluhlaza, eyinkimbinkimbi. futhi ucebile ngezakhamzimba ezitholakala ku:
- Imifino
- Amantongomane
- I-Legumes
- Greenery
- Okusanhlamvu okuphelele
Ukudla okuningi kucebile ku-fiber. Kubalulekile ekugayweni okunempilo futhi kunciphisa ubungozi bokuthola isifo senhliziyo kanye nohlobo 2 sikashukela. Yebo, kulabo asebevele benesifo sikashukela, kubambezela ukumunca ushukela, kunciphisa ingozi yokugxuma egazini likashukela.
Ngokushintsha ukudla ngamafutha agcwele noma ushukela nge-carbohydrate eyinkimbinkimbi, ungadla amakhalori ambalwa, nawo omuhle ngesifo sikashukela.
Izithelo, yize ziqukethe i-fructose, ezihlobene nama-carbohydrate alula, nazo zinhle, ngoba ziqukethe amavithamini amaningi amaminerali nefayibha. Kodwa-ke, phambi kwesifo sikashukela, kufanele kudliwe ngamanani amancane. Amajusi wezithelo zemvelo nawo anamavithamini namaminerali amaningi, kepha i-fiber incane kakhulu, ngakho-ke akufanele uncike kuwo - izithelo zonke zingcono.
Ithiphu
Yehlisa inani lama-carbohydrate alula, ngoba ayinelisi kahle indlala futhi ijwayele ukutholakala ekudleni okunenani eliphansi kakhulu lokudla. Inani lama-carbohydrate ayinkimbinkimbi, kunalokho, anda, ngakho-ke uzodla ngokushesha, ugweme ama-spikes angazelelwe ushukela wegazi futhi uthole izakhi zomzimba eziningi.
