Ukuze ukudla kudle ngokulingana futhi kuphelele ekuzilungiseleleni, kuyadingeka ukwazi mayelana nezinto ezidliwayo ngokudla. Ama-carbohydrate alula futhi ayinkimbinkimbi ahlala endaweni ebalulekile ekudleni komuntu ngamunye. Kodwa-ke, udinga ukwazi hhayi kuphela ngezinto ezakha ukudla, kodwa futhi uqonde nomgomo wabo wokusebenza.
Umqondo "we-carbohydrate osheshayo noma olula" udumile kakhulu namuhla. Iqembu labo lifaka ushukela, i-fructose noshukela. Njengomthetho, ukusetshenziswa kwabo kunomthelela ekungeneni kwamakhilogremu angeziwe.
IGlucose
Umsebenzi oyinhloko we-glucose ukuqinisa imetabolism yemvelo yama-carbohydrate emzimbeni. Ngenxa yalokhu, ubuchopho bungasebenza ngokuphelele, bathola amandla adingekayo. Yidla ama-carbohydrate alula futhi ayinkimbinkimbi, ikakhulukazi ushukela, kufanele abe ngamanani amancane.
Imikhiqizo yemvelo equkethe ushukela ifaka:
- ama-cherries amnandi;
- ithanga;
- raspberries;
- amagilebhisi;
- Ama-Cherry
- ikhabe.
Uhlaka
I-Fructose uhlobo oludumile loshukela wezithelo. Le sweetener isivakashi esivamile etafuleni lomuntu onesifo sikashukela. Kodwa-ke, ama-carbohydrate alula aqukethe i-fructose angakhuphula ukugcwala koshukela egazini, kepha ngenani elincane.
I-sweetener yezithelo inokunambitheka okucebile. Kukholelwa futhi ukuthi ukwethulwa kwalesi simnandi kumenyu yansuku zonke kukuvumela ukuthi wehlise inkomba ephelele yezinto ezingadingekile (ama-carbohydrate angenalutho) ekudleni.
Ukunambitheka kwale sweetener kukhulunywa kakhulu kunoshukela olula. Kukholelwa ukuthi ngokufaka i-fructose ekudleni, ukuncishiswa kokuqukethwe okuyingozi kwe-carbohydrate ekudleni kungatholakala.
Khipha
Azikho izakhi zomzimba kule sosi emnandi. Ngemuva kokungena emzimbeni womuntu, i-sucrose iphuka esiswini, futhi izakhi eziphumayo zithunyelwa ekwakhekeni kwezicubu ze-adipose.
Ukhuluma ngama-carbohydrate alula kakhulu kusho ushukela, kepha empeleni kunemikhiqizo eminingi equkethe izinto ezingenalutho ze-organic. Ukudla okunjalo akuhlali kungenamsebenzi ngaso sonke isikhathi, noma kunjalo, kuqukethe ushukela.
Imikhiqizo equkethe ushukela ifaka i-confectionery, ama-dessert abandayo, ujamu, uju, iziphuzo nokuningi. Izithelo nemifino equkethe i-sucrose ifaka amakhabe, ama-beet, ama-plums, ama-tangerine, izaqathe kanye namapheya.
Yini elimaza isithombe esincane?
Isitha esikhohlakele sesibalo esihle yizitsha, lapho kulungiswa ishukela elisetshenzisiwe. Amaqebelengwane ahlukahlukene, amaswidi namakhekhe amnandi kubhekwa njengokudla okunjalo.
Abondli bomzimba banesimo esingesihle kulokhu kudla ngoba izinto eziqukethwe kuwo ziziphatha ngokuqondile: zingena esiswini, lapho ziqhekeza izakhi zomuntu ngamunye.
Kubalulekile! Ushukela umunwa ngokushesha ngegazi, obangela ukugxuma okubukhali kwe-insulin!
Isakhi esiyinhloko sawo wonke ama-dessert - ushukela - kunomthelela ekuqongeleleni kwamafutha. Futhi umuzwa wokulamba, ngemuva kokudla ukudla okumnandi, uzikhumbuza ngesikhathi esifushane kakhulu.
I-carbohydrate etholakala ngokugayeka kalula: izici
Ama-carbohydrate alula avame ukumelelwa yi-monosaccharides esheshayo yokugaya ukudla kanye nama-disaccharides. Le nqubo ishesha ngoba isisekelo sayo yi-glucose ne-fructose.
Izinto ezinjalo zisetshenziselwa ukubhaka, eminye imifino noma ngemikhiqizo yobisi. Ngeke baziphathe ngendlela ehlukile ngenxa yesakhiwo sabo esilula.
Nakani! Ama-carbohydrate asheshayo noma alula ayingozi kakhulu kubantu abanokuphila kokuhlala phansi.
Ukulungiswa kokudla okusheshayo endaweni ehlala phansi kunomthelela ekwandeni kokuhlushwa kashukela egazini. Lapho izinga lakhe lehla, umuntu uzizwa elambile. Kulokhu, izinto ezingasetshenziswanga ziguqulwa zibe ngamafutha.
Kodwa-ke, kule nqubo, kunesici esisodwa esijabulisayo: ngokuntuleka kwe-carbohydrate, umuntu uzizwa ekhathele futhi ulala njalo.
Nakani! Ukusetshenziswa kwezinto ezi-organic ngamanani amakhulu kunomthelela ekugcwaleni.
Ama-carbohydrate asheshayo: uyadla noma cha?
Bonke abasebenza ngokudla okunempilo batusa ukunciphisa ukusetshenziswa kwalezi zinto kube ubuncane. Amanani amaningi okudla ushukela azoletha umzimba ama-carbohydrate angenalutho, aguqulwa abe ngamafutha. Futhi njengoba wazi, ukuqeda ukugcinwa kwamafutha kunzima kakhulu, futhi kwesinye isikhathi akwenzeki.
Nakani! Ukudla okugcwele ama-carbohydrate angagayeki kalula, ngeshwa, kungaba umlutha.
Kodwa ukulahla ngokuphelele lokho kudla noma ukukudla ngenani elincane akulula ngokwanele. Lapho uhlanganisa imenyu yokudla okunempilo, udinga ukubala ama-carbohydrate alula.
Ukudla kungcebiswa ngenqwaba yokudla okunempilo: zonke izinhlobo zamabele, amajikijolo, amakhambi, amakhambi wezithelo nemifino entsha. Kepha ukudla okunempilo kufanele futhi kudliwe ngamanani afanele.
Izinto ezidonswa ngokushesha yisisu bese ziguquka zibe izicubu ezinamafutha ekwakhiweni kwemifino, amajikijolo, izithelo, lapho kunenani elihlukile le-monosaccharide. Amaphesenti kashukela kuwo ahlukile, kepha asekhona.
Uhlu Olulula lwemikhiqizo ye-Carbohydrate
Amajikijolo nezithelo ezinoshukela ekwakhekeni kwawo:
- raspberries (3.9%);
- ama-sitrobheli (2.7%);
- i-cherry emnandi (5.5%);
- iplamu (2,5%);
- i-cherry (5.5%);
- ikhabe (2.4%);
- amagilebhisi (7.8%).
Imifino:
- izaqathe (2,5%);
- iklabishi elimhlophe (2.6%);
- ithanga (2,6%).
I-Fructose iyingxenye yemikhiqizo ehlukahlukene etholakala kwimifino, amajikijolo, izithelo noju lwemvelo. Amaphesenti, kubukeka kanjena:
- ikhabe (4,3%);
- ama-beet (0,1%);
- i-apula (5.5%);
- i-cherry emnandi (4,5%);
- iklabishi (1.6%);
- raspberries (3.9%);
- i-cherry (4.5%);
- amagilebhisi (7.7%);
- i-currant emnyama (4.2%);
- eliphakathi kwe (5.2%);
- ama-sitrobheli (2.4%);
- ikhabe (2%);
- uju (3.7%).
I-Lactose ingatholakala ubisi (4,7%) kanye nasemikhiqizweni yobisi: ukhilimu omuncu wanoma yikuphi okuqukethwe okunamafutha (kusuka ku-2.6% kuya ku-3.1%), iyogathi (3%), i-kefir yanoma yikuphi okuqukethwe okunamafutha (kusuka ku-3.8% kuya ku-5.1%) noshizi we-cottage fat (2.8% ) kanye non-greasy (1.8%).
Inani elincane le-sucrose litholakala emifino eminingi (lisuka ku-0,4% liye ku-0.7%), futhi inani lerekhodi layo, likushukela - 99,5%. Iphesenti eliphezulu lale-sweetener litholakala ekudleni okuthile kwezitshalo: izaqathe (3.5%), amaplamu (4,8%), ama-beet (8,6%), i-melon (5.9%), i-peach (6.0%) ne-mandarin (4.5%).
Ukucaciswa, ungakhombisa itafula lama-carbohydrate alula futhi ayinkimbinkimbi, noma kunalokho, imikhiqizo okukuyo.
| Elula | Kunzima |
| Isithandwa | Amakhekhe nepasta |
| Ushukela | Peas |
| Jams kanye nokugcina | Imililo |
| Ukulondolozwa | Ubhontshisi |
| Iziphuzo ze-Carbonated | UBeetroot |
| confectionery | Ubhatata |
| Isinkwa esimhlophe | Izaqathi |
| Izithelo ezimnandi | Ithanga |
| Imifino emnandi | Okusanhlamvu nokusanhlamvu |
| Ama-syrups ahlukahlukene | Isinkwa esiphelele sokusanhlamvu |
Yikuphi ukudla okungenawo ama-carbohydrate?
Kunesigaba semikhiqizo lapho kungekho ama-carbohydrate. Kufaka nokudla okuqukethe amaprotheni amaningi: i-oyela yemifino, inyama, ukudla kwasolwandle, inhlanzi, itiye elingenawo ushukela nekhofi.
Ukuze ukudla kusizakale futhi kungalimazi isibalo, izazi zokudla zeluleka ukuthi zikhethe ama-carbohydrate ayinkimbinkimbi enza ukuthi ukugayeka kugayeke, kugcwalise umzimba kancane futhi kunikeze amandla anamandla.
Lapho ulungiselela imenyu yosuku, umuntu kufanele acabangele zonke izinto ezibalulekile zemikhiqizo futhi azisebenzise ngokulinganisela. Futhi ukunciphisa umkhawulo wokudla ama-carbohydrate asheshayo, uhlu olukhombisa okuqukethwe kwekhalori kokudla okuthile kufanele luhlale lukhona.
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