Uma uqala ukudla okuphansi , i-half the battle is learning what exactly counts as a carb ngaphezu amazambane omhlophe kanye chocolate chip cookies, futhi bangaki carbs into into enikeziwe bafanele ngokuthi "low-carb." Ngaphezu kwalokho, kukhona indaba encane kodwa ebalulekile yokufunda ukufunda nokuqonda ilebula lokudla . Ingabe i-carbohydrate engqikithi ngayinye ngokukhonza okubalulekile uma ubala ama-carbs? Noma ingabe ushukela ophelele? Kuthiwani mayelana nokuphuza utshwala?
Ukufunda ukufunda amalebula okunomsoco kuyinzuzo ebalulekile empilweni, ikakhulukazi ngenkathi kunoma yikuphi ukudla okukhethekile, ikakhulukazi i-carb ephansi. Inikeza ulwazi olubalulekile mayelana nokudla esikudlayo futhi kungenza umehluko hhayi ngesisindo sethu kuphela kodwa nempilo yethu yonke.
Ngenkathi ukudla okungcono kakhulu kwe-carb kuyoba yinto ekhuthaza impilo ehlanganisa nokudla okunengi okungaveli nge-label- ukudla okufana nemifino, inyama, izithelo, nokunye ukudla okuhlanzekile okungokwemvelo ku-carbs noshukela -kungenakwenzeka ukuba ungadli ngaphandle kwephakheji. Phela, ukudla okunomsoco njengama-alimondi aluhlaza nemifino efriziwe kuza emaphakheji! Ngakho-ke kungcono ukufunda ukuthi ube umfundi we-label ye-savvy yokudla.
1 - Usayizi Wokukhonza
Isayizi yokukhonza iyinto ebaluleke kakhulu yelebula. Okokuqala, "usayizi wokukhonza" ngokwephakheji kungenzeka ukuthi awufani ncamashi nokudla okudla abantu abaningi ngesikhathi esisodwa. Uma iphakheji ithi usayizi wokukhonza u-ΒΌ indebe, kungcono kakhulu ukulinganisa abanye ukuze uthole umqondo ocacile wokuthi kungakanani lokho, njengoba kulula kakhulu ukunganaki inani esiludla ngempela. Uma kuziwa ekudleni ukudla, ungase ufune ukuhlukanisa iphakheji elikhudlwana ngezikhwama ezincane eziyizibalo zokudla ofuna ukuzidla.
Ngezinye izikhathi, njengalelebuli efanekiselwayo, isayizi yokukhonza isisindo. Uma ungenayo isamba esikhululekile, ukhokhela ngokukhethekile inani lezinsiza kwiphakheji.
Uma sibala amagremu we-carbohydrate, kubalulekile ukubuka okuthiwa "iphutha lokuqeda" uma kuziwa ekusebenzeni usayizi. Isibonelo, uma ilebula ithi isipuni esingu-1 sokudla sinesigamu esisodwa se-carbohydrate, okungaba yinoma yini evela ku-.51 amagremu kuya ku-1.49 amagremu. Akuyona into enkulu uma udla owodwa okhonzayo. Kodwa kunezipuni eziyi-16 enkomishini, ngakho-ke iphutha lingalinganiselwa ku-8 amagremu kunoma yikuphi ukuqondisa uma usebenzisa okuningi kulo iresiphi.
Isibonelo esivamile salolu daba ukhilimu onzima. I-isipuni esisodwa se-cream esindayo sincane kancane kwesigamu segramu ye-carbohydrate, yiziphi iziqondiso zokubhalisa ezithi "zero." Lokhu kuye kwaholela ezinye ze-carb ephansi ukuba zikholelwe ukuthi zingasebenzisa izipuni eziningana ngezikhathi ezithile. Kodwa lezo "zero carbs" zinganezela phezulu kakhulu.
2 - Inani lamaCalori
Ngokuvamile asibala amakholori ekudleni okuphansi kwe-carb, njengengxenye yombono wukuthi ukudla kwethu kuzokujwayelekile ukubonisa izidingo zomzimba wethu. Noma kunjalo, abantu abaningi bathola ukuthi ngezinye izikhathi kuyasiza okungenani ukugcina iso ngekhalori.
3 - Amafutha
Inani lamafutha ekudleni akuvamile ukuphazamiseka kokudla okuphansi, kepha uhlobo lwamafutha lungaba. Ezinye izidlo ezinjengamafutha aseNingizimu South ne-Zone zinciphisa amafutha amaningi, futhi wonke umuntu kufanele ahlale kude namafutha ashubile . Nakuba kungavamile ukubhalwa phansi, ukukhetha ukudla lapho amanengi amanoni i- monounsaturated kuyisiqondiso esihle. Ngokwekudla kokudla okuncane, ukudla okuphelele kwenani akuzange kuboniswe ukuthi kuyingozi yesifo senhliziyo. Kunjalo nange-cholesterol yokudla.
4 - ama-carbohydrate
Kunezingxenye eziningana kwisigaba sama- carbohydrate welebula lokudla, futhi kubalulekile kunoma ubani obala ama-carbohydrate noma ozwela ushukela ukuze aqonde ngayinye.
Into eyinhloko abantu abayithandayo mayelana nokudla okuyi-carb okukhathazeka ngayo kuyimpembelelo ye-carbs esiyidla ushukela wegazi (i-blood glucose). Sihlose umthelela we-ushukela wegazi ophansi futhi ophuza. Lokho esikufunayo ukugwema yiziqu eziphakeme egazini legazi, futhi kunolwazi oluthe xaxa kule ilebula engasisiza.
Ingqikithi yama-carbohydrate
Amagremu we-carbohydrate ephelele yinto yokuqala yokubuka. Uma kuphezulu kakhulu, cishe usubeka njalo lokho kudla emuva eshalofini. Ngisho noma ama-carbohydrate avela emthonjeni "omuhle" (okunomsoco), ama-carbohydrate amaningi ngesikhathi esisodwa azodubula i-glucose yegazi phezulu. Isamba esiqondile "esiningi kakhulu" kuwe uyoxhomeka ekuzikhandla komzimba wakho ukubekezelela i-glucose, nokudla okunye okukuyo.
Ngaphansi komugqa we-Carbohydrates umugqa kulesi sigaba, kuzoba neminye imigqa emibili noma emithathu - i-fibre, ushukela, futhi ngezinye izikhathi utshwala obushukela. Ungaqaphela ukuthi lezi zibalo azifaki kufike ku-inani. Lokhu kungenxa yokuthi isitashi asikho ohlwini lwamalebula okudla . Ngakho-ke, noma yikuphi i-carbohydrate engafanele ingacatshangwa ukuthi iyisitashi. Ekudleni okusetshenziselwayo, isitashi (esakhiwa ngamacu amade weglucose) ngokuvamile kuvusa igazi legazi ngokweqile noma ngaphezulu kunezeshukela, ngoba ukucubungula kwenza i-carbohydrate ibe ne-glycemic engaphezulu.
Ama-Sugars
Okwamanje kungenzeka ukuthi uke wazi ukuthi inani ushukela ekudleni akuyona inkomba enokwethenjelwa kakhulu yokuthi ukudla kuzosithinta ushukela egazini, ngoba ama-starches, futhi ngezinye izikhathi, ushukela ophuza , anezimo ezifanayo.
5 - I-Fiber
I-fibre uhlobo olulodwa lwe-carbohydrate engadlulisi i-glucose yegazi. Eqinisweni, ukutholakala kwe-fiber kunganciphisa umthelela wamanye ama-carbohydrate ekudleni. Ngakho-ke, uma sibalwa ama-carbs, sisusa amagremu we-fiber ukusuka kumagremu we-carbohydrate engqikithi. Lokhu kunikeza inombolo ebizwa ngokuthi i-carbs esebenzayo, noma i-carbs esebenzayo, noma i-carbs net, noma i-carbs yomthelela. Lesi sibalo kungumuthi we-carbohydrate ekudleni okuthinta ushukela wegazi.
6 - Utshwala Uphuzi
Ukuphuza utshwala kungaba yizithako ezikhohlisayo ukuhumusha. Umkhiqizo ungabizwa ngokuthi "ushukela" futhi uqukethe utshwala obushukela. Kulokho, kufanele kube nomugqa ohlukile kubo ebhokisini lokudla (imikhiqizo engabhalisiwe ngaphandle kokushukela ayadingeki ukuba abe nalo mkhakha).
Abakhiqizi bangathanda ukuba sikholwe ukuthi utshwala obushukela buba nomthelela omncane kakhulu kuleshukela egazini, kodwa empeleni, kuxhomeke kakhulu kulokhu okushiwo ushukela ophuzweni. Qaphela ikakhulukazi ukuthi eziningi utshwala ushukela akuzona sweet njengoba ushukela, ngakho ngaphezulu kumele asetshenziselwe ukuthola ubumnandi efanayo. Futhi, phawula ukuthi eziningi utshwala utshwala (okuphawulekayo maltitol ) kungabangela igesi kanye nezinye ukusabela emathunjini okubi.
I-Erythritol yiyona kuphela ishukela utshwala ovame ukusetshenziswa-njalo engizizwa ngikhululekile ukukhuthaza ukuthi ungabali inani le-carb count. I-Maltitol ingabalwa njenge-3/4 ye-carbs echaziwe. I-Sorbitol ingabalwa njengesiqingatha se-carbs eshiwo.
7 - amaprotheni
Kubalulekile ukudla amaprotheni okwanele , ngenxa yokuthi imizimba yethu iyayisebenzisa ukwenza i-glucose edingekayo uma singatholi okwanele kusuka kuma-carbohydrate. Ngokuvamile, ukuthanda kwethu kuvame ukulawula ukuzuza inani elifanele leprotheyini. Noma kunjalo, uma ungewona umuntu ovame ukudla amaprotheni amaningi, akulimazi ukugcina iso kulokhu. I-National Academy of Sciences incoma ukuthi sithole u-10% kuya ku-35% wamakhalori ethu kusuka kumaprotheni.
8 - Amavithamini Namaminerali
Ayikho lonke ulwazi olumayelana namavithamini namaminerali kumalebula okudla, kepha ulwazi luyadingeka amavithamini A no-C, kanye namaminerali ensimbi, i-calcium, ne-sodium. Ngaphandle kwe-sodium (okuyinto ngesinye isikhathi sidinga ukukhawulela), inani elilinganayo alidingeki ukuba libalwe, kodwa kunalokho amaphesenti alinganiselwa kokudla okunconywe nsuku zonke. Abantu ngezinye izikhathi zokudla okungezansi-carb abatholi i-calcium eyanele, abalobi abaphansi kakhulu ngezinye izikhathi bayeluleka ukunaka lokhu futhi bathathe isengezo uma kudingeka.
9 - Izithako
Kufanele uqaphele ezinye izithako. Iningi lalezi zinto lihlobene nokushukela kwegazi futhi lizokunika ulwazi mayelana nomthelela we- glycemic we-carbohydrate.
1. I-carbohydrate ehlanjululwe futhi esetshenzisiwe , kufaka phakathi kokubili ushukela nezinhlamvu ezihlungiwe. "I-Sugar" ingahamba ngamagama amaningi ahlukene, (isib. Isiraphu ye-corn fructose ephezulu), eziningi zazo ziyizibonakaliso zokudla okucutshungulwa kakhulu. Nasi uhlu lwezithako okusho ukuthi "ushukela." Qaphela ukuthi kulelebula sibona "i-juice yomswakama okhuphukile" -nye igama ushukela.
Ama-starche aqhutshwe ngokuvamile athatha uhlobo lwekolweni noma ezinye izinhlanzi. Ukucubungula okusanhlamvu noma ukuwagcoba ufulawa kwenza kube ne-glycemic engaphezulu. Qaphela ukuthi isithako sokuqala elebula lesampula "ufulawa wekolweni." Lokhu cishe kusho njalo "ufulawa omhlophe," ngaphandle kwalokho kungathi "ufulawa ogcwele ukolweni." Uma ilebula ingasho ukuthi okusanhlamvu "konke" ungacabanga ukuthi akunjalo.
2. Utshwala Ushukela - Njengoba kuphawuliwe ngaphambilini, hlola ngokucophelela ukuthi yiluphi uhla lwesiphuzo oludliwayo. Lelebula ine-erythritol, engumuthi ophuza utshwala ophansi ngempela, ngakho-ke lowo omuhle ngokombono ophansi wokudla.
3. Izithako Ezikhethekile Eziphansi - Kunezinye izithako ezikhethekile ezifakwa emikhiqizo ephansi-carb ukugcina ukunambitheka noma ukuthungatha ngaphandle kokuphakamisa ushukela wegazi, njengokunambitheka okungokwemvelo. Kule ilebula sibona i-inulin nekolweni gluten. I-wheat gluten yiprotheni ingxenye yengqolowa. I-Inulin inikeza ubumnandi nokuthungwa. Kungumqondo omuhle ukujwayela ezinye zalezi zithako ezikhethekile.
Amakhemikhali ama-hydrogenated amafutha ashubile. Gwema noma yikuphi ukudla nalesi sithako.