Ama-Carbs awadalwa ngokulinganayo
Ama-carbohydrate (carbs) abalulekile emndenini wethu, umthombo wamandla okuqala, futhi okubalulekile empilweni enhle. Uma sidla ama-carbohydrate , umzimba wethu uwuguqula ube yi-glycogen (ushukela) ohlinzeka amandla esiwadingayo ukuze sisebenze umzimba. Inkinga eminingi i-carbs emihle ibilokhu ibhalwa kabi futhi eziningi zokudla ze-fad zincoma ukuthi ziqedwe ukuze zilahlekelwe isisindo, zinciphise amafutha, futhi zithuthukise ubukhulu obuqinile. Lokhu kungasikhalela ukusileleka komsoco, ukunciphisa amandla, futhi kungabangela ukusebenza kokusebenza.
Ukushiya lesi sakhi esibalulekile ekudleni kokudla kwansuku zonke akusona impendulo yokulahlekelwa isisindo noma ukufeza umzimba oqinile. Ngokusho kocwaningo, singathola imiphumela emibi njengoba umzimba wakho uzama ukwakha ukungabi khona kwamandla kagesi ngokushesha. Imithelela emibi yemingcele ye-carb ingabandakanya ukuzondeka, ukukhathala, ukuhlukumeza, ubuthakathaka, nokucindezeleka kanye nezingozi ezingathí sina zezempilo.
Ukuze silondoloze impilo enhle futhi sifinyelele imigomo yethu yokuzivocavoca , ukuqonda umehluko phakathi kwe-carbs omuhle nokubi kuyoba kubalulekile. Uma sesiyazi ukuthi singakhetha kanjani ama-carbohydrates alungile, siyozizwa sikhululekile kubandakanya nabo ukusekela indlela yokuphila enempilo.
Uyini umehluko?
Uyini umehluko emkhatsini we-carbohydrate enhle neyimbi? Kubalulekile ukuqonda izinhlobo zama-carbohydrate ngaphambi kokuphendula lo mbuzo. Ama-carbohydrate angachazwa kanje:
- I-carbohydrate enzima : ukudla okuphezulu e-fibre nesitashi kuthatha isikhathi eside ukugaya ngaphambi kokusebenzisa i-glucose yamandla. Zinevithamini ezibalulekile, amaminerali, nama-antioxidants. Amandla akhipha kancane kancane emzimbeni anikezwa ukusetshenziswa. Ukudla okuphelele, ubhontshisi, i-quinoa, i-legumes, i-oats kanye nelayisi elibomvu kukhona imithombo enhle kakhulu ye-carbs enempilo enempilo.
- I-carbohydrate elula : ukudla okuqukethe ushukela wemvelo kalula ukugaya umzimba futhi unike amandla okusheshayo. Izithelo, ezinye imifino, ubisi nemikhiqizo yobisi yimithombo ecebile yama-carbs elula. I-carbs elula itholakala ekusetshenzisweni nasekuhlanjululweni kokudla okufana ne-soda, ushukela omhlophe kanye nama-pastries okufanele agwenywe. Nakuba izithelo, imifino nobisi zibhekwa njenge-carb elula, ziqukethe izakhi ezibalulekile , i-fibre, kanye namaprotheni futhi zenza okunye njenge-carbohydrate eyinkimbinkimbi uma igajwe.
Yini I-Carbs Okufanele Ngidle Futhi Ngiyigweme?
Ukukhetha i-carbs efanele kubalulekile kumzimba onempilo. I-carbohydrate engcono kakhulu ivela emithonjeni yemvelo hhayi ebhokisini. Zihlanganisa ukudla okunomsoco-okunomsoco ogcwele okusanhlamvu, imifino, nezithelo.
Ukudla indlebe yommbila emanqeni ngokukhamba kwamagilebhisi, i-orange ehlutshiwe phezu kwejusi elicubungulwayo, amazambane aphekiwe esikhundleni sesikhwama se-chips yizibonelo ezinhle zokukhetha i-carb emihle phezu kwe-carb embi. Ukusebenzisa ilayisi elibomvu phezu komhlophe, okusanhlamvu okuphelele noma ufulawa wekolweni ngaphezu komhlophe kungenye indlela yokukhetha i-carbs emihle. Uhlu olulandelayo lwe-carbs elihle lunconywa ngokudla okunempilo:
- imifino - udle ezihlukahlukene nsuku zonke
- i-oats, i-quinoa, irayisi ensundu, nebhali kukhona ambalwa nje
- amantongomane nembewu
- izithelo
- Ubhontshisi namaqabunga
- Izilimo eziyizigaxa - amazambane, amazambane
Gwema ama-carbohydrate amabi angenayo inani lokudla elifaka umsoco emzimbeni ongenampilo. I-carbs engalungile ifaka imikhiqizo yokudla eyakhiwe ngokweqile, izakhi zokudla ezinamakhemikhali amaningi okudla. Qaphela amalebula okudla okufisa amafutha aphansi athembisayo, ama-sugar-free, amafutha angenalutho, ahlaziye, aphansi, futhi angenayo ushukela. Ngeshwa, ama-carbs amabi afana nalawa ashaye indawo yesimo sempilo eguzwa njengemikhiqizo enempilo.
Kubalulekile ukwazi kahle ukuqaphela i-carb embi nokuqeda ngangokunokwenzeka ekudleni kwethu. Uma ungakwazi ukuqonda uhlu lwesithako , cishe i-carb embi. Izithako ezimbalwa ezitholakala kuzinto zokudla ezihlanganisiwe ziba ngcono. Ukudla okuphakhejiwe kufanele kube nezithako ezimbalwa kanye nokuphila okufingqiwe okwesikhashana okufanele kuthathwe njengokuthenga okunempilo.
Ukuqeda ama-carbohydrate akhiwe njengezinkwa ezimhlophe, ama-pastries kanye ne-soda yizindlela ezinhle zokugwema i-carbs emibi. Uhlu olulandelayo lwe-carbs elibi linconywa ukuthi lugweme impilo enhle:
- Iziphuzo ze-Sugary - i-soda, isiphuzo esingeziwe esiphuzo sezemidlalo namanzi abiziwe
- Amaju - iningi ligcwala ushukela owengeziwe kanye nama-preservatives
- Umkhiqizo ongcwele owenziwe ngesinkwa awunakho ukudla okunomsoco
- Ukudla okusetshenzisiwe - kuntuleka kokudla okunomsoco futhi kugcwaliswe izidakamizwa
- I-ayisikhilimu, i-candy nobisi ushokoledi - awunakho ukudla okunomsoco, phezulu ushukela nama-preservatives. I-chocolate yamnyama engcono ingafakwa ekudleni okunempilo .
I-carbs engcono kakhulu iyoba ukudla okuphelele kwangempela, okungekho ephaketheni, futhi kufaka imifino, izithelo, kanye nezinhlamvu ezigcwele.
I-Carbs Ehle Ne-Fiber
I-fiber yokudla ivela kumakhemikhalididiyali anzima futhi alula. Izinkombandlela Zokudla kwabaseMelika zisikisela ukuthi sidle amaphesenti angu-45-65 wokudla kwethu kusuka emanzini-carbohydrate enempilo ukuhlangabezana nezidingo ze-fiber. Ukudla kwe-fiber yethu kumele kube phakathi kwama-25-35 amagremu nsuku zonke. Ucwaningo oluqhubekayo lubonisa ukudla okuphezulu kwe-fibre usizo ngokulahlekelwa kwamafutha, ukugcoba ngcono nokunciphisa ingozi yezifo. Sidinga izinhlobo ezimbili zefiber for impilo enempilo kanye nempilo :
I-fibre engenayo ihlehliwe ngesikhathi sokugaya futhi ingena emgodleni wegazi. Yenezela inqwaba emgqeni wethu wokuqeda kalula ukunciphisa ukukhubazeka. Ukudla okulandelayo yi-carbohydrate enhle futhi indlela enhle yokudla i-fiber engasetshenzisiwe:
- Isinkwa sonke sengqolowa
- Ibhali
- Irayisi elibomvu
- Umzala
- IsiBulgur noma wonke okusanhlamvu okusanhlamvu okusanhlamvu
- Igatsha lesikoro
- Imbewu
- Imifino eminingi
- Izithelo
I-fiber e-soluble ibamba amanzi bese iba i-gel enamandla ngaphakathi kwendlela yethu yokugaya okusiza ukunciphisa i-poop ukuze kuqedwe kalula. Iphinde ibophe ku-cholesterol noshukela ukunciphisa noma ukuvimbela ukukhululwa kwabo ekuhambeni kwegazi. I-fibre e-soluble ikhuthaza ama-bacteria amahle amancane ekunciphiseni ukuvuvukala nokukhulisa umkhuhlane wethu. Ukudla okulandelayo yi-carbohydrate enhle nemithombo emikhulu ye-fiber e-soluble:
- Oatmeal
- I-oat bran
- Ibhali
- Amantongomane nembewu
- Izithelo eziningi
- Dry ubhontshisi kanye peas
- Ama-avovocos
Okuningi mayelana nama-carbohydrate
Ukuqhathaniswa kwe-carbohydrate elandelayo kuchaza ukuthi kungani ama-carbs engadalwa alinganayo:
I-Carbs emihle
- I-Low kuya ekulinganiseni i-calories - singadla amanani amakhulu kakhulu ngamakorikhi amancane
- Amanani wezakhi ezihlukahlukene-ezihlukahlukene ezihlinzeka izinzuzo ezibalulekile zezempilo
- Ayikho ishukela elicwengisisiwe noma okusanhlamvu okuhlanziwe
- Okuqukethwe kwe-fiber ephezulu - okuboniswa ukulawula ushukela wegazi namazinga e-insulin, ukunciphisa i-cholesterol embi, kusiza ekulahlekelweni kwesisindo, ukuthuthukisa ukugaya, nezinye izinzuzo zempilo
- Iphansi e-sodium
- Iphansi ngaphansi kwamafutha agcwele, aphansi kakhulu angenawo ama-cholesterol, futhi awekho ama-Trans amafutha
I-Carbs emibi
- Amakholori aphezulu ngenxenye encane
- Okuphakeme ku-ushukela ohlanziwe - izifundo zibonisa ushukela ocolile njengoba isiraphu ephezulu ye-fructose ikhiqiza ngaphezu kwama-20% wamakhalori esiwadla nsuku zonke . Ushukela ocolile uhlotshaniswa nezifo, ukukhuluphala kanye nohlobo lwesifo sikashukela sesi-2. Ishukela elimhlophe, isiraphu ephezulu ye-fructose ye-corn, futhi ushukela oweneziwe yizibonelo
- Ukuphakama okuhlanjululwayo - ufulawa wekolweni uhlulwe inani lokudla okwenziwe ukuthi libukeke limhlophe ngombala
- Inani lokudla - i-zero lilinganiselwe
- I-fibre - zero ibe yincane
- I-Sodium - High
- Amafutha - Aphezulu
- I-Cholesterol - Ephezulu
- Amafutha we-Trans - aphezulu
Izwi elivela:
Ama-carbohydrate ayiyingxenye ebalulekile yokudla okunempilo kanye nomthombo wethu wamandla oyinhloko. Lokhu akusho ukulayisha phezulu ezintweni ezimbi ezinjengama-pastries kanye ne-soda kepha ukukhetha i-carbs emihle ukufezekisa impilo enhle nokuqina. Ama-Carbs awadalwa alinganayo futhi akwazi ukubona okuhle kokubi azokusiza uzizwe ungcono ngokuzigcina ekudleni kwakho.
Imithombo:
I-National Academy Institute of Medicine, I-Dietary Reference Intakes Yamandla, I-Carbohydrate, I-Fiber, I-Fat, i-Fatty Acids, i-Cholesterol, iProtheni, ne-Amino Acids, 9-5-02
cdc.gov, ukudla okunomsoco wonke umuntu, ama-carbohydrate , 12-11-12