Inani lokudla kwezilimo eziyizigaxa
Amazambane abhalwe nge-carbohydrate embi amashumi eminyaka ngokusebenzisa impendulo engavumelekile yesayensi nokuthengisa. Ucwaningo lwangaphambili luye lwaxhuma amazambane omhlophe ukuze ukwandise isisindo nesifo sikashukela sohlobo lwe-2. Imibiko endala evela ocwaningweni lwaseHarvard University yabuye yabonisa ukuthi amazambane kwakuyi-starch fattening engafanele isimo semifino. Zonke izinto ezimbi zokunyathelisa kanye nokudla okuvimbela ama-carbs kuye kwabangela ukuthi abaningi bethu basuse ekudleni kwethu.
Izifundo zangaphambilini zahluleka ukufaka wonke amaqiniso mayelana nokuthi luhlobo luni lwabahlanganyeli abacwaningi bezobambane ababebedla. Imininingwane yocwaningo yembula ukuthi izisebenzi zokuzithandela zazidla amaFries amaningi namazambane amazambane. Yiqiniso, ukucwilisa ama-fries kanye nama-chips kungaba okungenampilo, kukhuthaze inzuzo yesisindo, ukukhuluphala, ngisho nokugula. Ngeshwa, ucwaningo lwenze iphutha lokubiza amazambane njenge-carbohydrate embi ngaphandle kokuthatha le mininingwane ebaluleke kakhulu.
Ucwaningo lwamanje luye lwafakaza lezi zimangalo ezindala ezingekho empilo mayelana namazambane omhlophe. Kuvela, amazambane akumele abekwe icala kodwa ukuthi alungiselelwe kanjani noma alungiselelwe. Ukutholakala okusha kubonisa ukuthi amazambane omhlophe yizinto zokudla ezitshalo ezinhle kakhulu okuyingxenye yokudla okunempilo .
Okwenza Abantu Abadala Nezigijimi Abasebenzayo Bakudle Amazambane Asemhlophe
Ngokwe-athikili eyanyatheliswa kuyi- Journal of Advances in Nutrition , amazambane amhlophe kufanele afakwe njengemifino kuzo zonke iziqondiso zokudla ngoba aqukethe izakhi ezibalulekile. Amazambane nawo akhombiswa ukuba yi-carbohydrate enempilo enendima ebalulekile ekudleni okunomsoco. Amazambane manje imifino edla kakhulu kunazo zonke e-United States.
Amazambane omhlophe agcwele izakhi ezibalulekile, amavithamini kanye nomthombo omuhle kakhulu we-fiber. Zibonakaliswa ukuthi ziqukethe amaprotheni aphakeme kakhulu ngenxa yokwakheka kwazo kwamanothi aphezulu . Ngesikhathi sokuhlolwa kokudla, kwakunqunywa amazambane adlule amazinga amino acid anconyelwe i-lysine, i-methionine, i-threonine, ne-tryptophan. Ama-amino acids, ikakhulukazi i-lysine idlala indima ebalulekile ekusungulweni kwemisipha.
I-carbohydrate noma i-starchy ingxenye yamazambane amazambane aphezulu kwi- glycemic index (GI) . Lokhu kusho ukuthi kungena kubagijimi begazi kodwa ngokushesha kodwa abakhuthazayo bathanda leli qiniso. Ukudla kungukuthi uphethiloli wakho kanye namazambane aphekiwe apheka ukudla okuphambili ngaphambi kokuzivocavoca okunzima.
U-Leslie Bonci, i-RD, uMqondisi wezeMithi yezoMdlalo wezeMpilo e-University of Pittsburgh Medical Center, uncoma ukwengeza inani elincane lamaprotheni noma amafutha anempilo ukuze unciphise iphrofayili ye-GI. Lokhu kuzovumela amandla okukhululwa kancane ngesikhathi sokusebenza kanzima noma ukugijima kwebanga elide.
Amazambane namaProtheni Okuqukethwe
Ngokwenhlolovo yamazambane amhlophe, aqukethe amaprotheni ezinhlobo zezitshalo. Ikhwalithi yeprotheni yezitshalo inqunywa ukuthi i- amino acid isakhi kanye nokugaya. Ikhwalithi ye-amino acid inikezwa amaphuzu asekelwe kuma-amino acids equkethwe ngaphakathi kokudla uma kuqhathaniswa nezidingo zomzimba womuntu we-amino acid. Amazambane kuthiwa angaphezu kwezinga eliphakanyisiwe kuwo wonke ama-amino acids amane abalulekile - i-lysine, i-methionine, i-threonine ne-tryptophan.
Ama-potato amaprotheni okuqukethwe aphansi (ama-5g wezambane eziphakathi), kepha ukugaya nokulinganiswa kwe-amino acid kuye kwaba kuhle kakhulu. Lokhu kusho ukuthi umzimba ugaye futhi uthatha iningi lama-amino acids ekudleni amazambane. Eqinisweni, kuye ngokuthi amazambane, cishe amaphesenti angama-90 amaprotheni ayangena. Leli xabiso lilinganisa ngokulingana nokubaluleka kwamaprotheni wonke amaqanda (ukunyundela okungu-100%).
Enye impendulo yocwaningo mayelana namaprotheni amazambane kubonisa ukuthi inani lezinto eziphilayo (inani eligcinwe ukukhula noma ukugcinwa kwesondlo ehlukaniswe inani elibanjwe) liphakeme kunezinyosi nezitshalo. Isilinganiso esihle kakhulu se-amino acid nezinye iziphumo ezibalulekile ziye zenza amaprotheni amazambane abe nemfanelo ephakeme futhi inenzuzo yokudla okunempilo.
Izinzuzo zezeMpilo
I-American Society of Nutrition (ASN) yabelana ngokucwaninga okukhulu futhi yanikeza okutholakele ngezinzuzo zezempilo zamazambane. Abacwaningi abaningana baxoxa ngokuthi kungani amazambane eyingxenye ebalulekile yokudla okunempilo.
Ucwaningo olulodwa lwaluhlose abesifazane abasha abaneminyaka yobudala bezingane kanye nokubaluleka kokuphila okunempilo nokudla okunomsoco. Kuphakanyisiwe ukuthi abesifazane abasha badla amaphesenti angu-50 kuphela okunikezwayo okuvunyelwe nsuku zonke ngemifino kuhlanganise namazambane amhlophe. Amakhemikhali abalulekile ngaphambi, ngesikhathi nangemva kokukhulelwa ukuthuthukisa impilo yomama nomntwana. Ukuze ukwandise iphrofayli yezakhi kulaba besifazane, kwaphakanyiswa ukuba wengeze amazambane anothile ama-potassium ekudleni kwawo.
Ucwaningo olwengeziwe luqhathaniswa namazambane kwezinye i-carbohydrate ehlanganiswe nenyama enomzimba uma idliwa yizingane ezincane. Imiphumela yabonisa ukuthi izingane zidle ama-calories ambalwa angu-30 ambalwa uma ziphekwa amazambane abilisiwe. Futhi, i-glucose yokudla ngemuva kokudla kanye ne-insulini yayingavamile kakhulu kunalokho ngaphambi kokudla. Okufundwayo kusikisela ukuthi ukufundwa kwe-glycemic index (GI) akuqiniseki uma amazambane ehlangene nokunye ukudla. Eqinisweni, ukudla amazambane ngamaprotheni noma amafutha anempilo kuboniswa ukukhululeka kwe-insulini noma i-glucose. Lokhu okutholakele kufana nemiphumela etholakala kubantu abadala.
Olunye ucwaningo lwalubuka i-potassium kumazambane uma kuqhathaniswa nesithako sokudla. Ngokusho kocwaningo, amaphesenti amathathu kuphela aseMelika ahlangana nokunconywa okuphakanyisiwe kuka 4700 mg / d we-potassium. Amazambane angumthombo ocebile we-potassium ohlinzeka ngamaphesenti angu-19-20 ekudleni kwaseMelika. Ucwaningo oluncane luye lwahlola izidingo zokudla zokudla nge potassium ngokusebenzisa ukudla. Kodwa-ke, isifundo sokuqala sabantu abacwaningi e-Purdue University sithole ukutholakala kwe-potassium emafutheni ama-potato kakhulu kakhulu kunalokho okuvela kuma-supplements. Lokhu kusho ukuthi umzimba uyakwazi ukugoma futhi usebenzise i-potassium ngokuphumelelayo uma udla amazambane omhlophe.
Amazambane aqhubeke nokusebenza kwakho
Amazambane empeleni yiyodwa yemifino edla kakhulu eMelika. Zibuye ziwumthombo ongabizi wezakhi eziwusizo. Okungenani amaphesenti angu-50 abantu abalungisa amazambane ngendlela efanele ngokugaya, ukuwabheka, noma ukuwabilisa ukuze balondoloze inani lokudla okunomsoco.
Ngokwe-athikili eyanyatheliswa yi-American Dietetic Association, ukudla amazambane amakhulu okubhaka kusebenza njengephasika yokulungiselela abagijimi ngokusebenza okukhulu isikhathi eside. I- carbohydrate enempilo iboniswa ukuhlinzeka amandla anele futhi igcine ukulamba amahora. Omunye oyedwa opheka amazambane amhlophe angama-kilojoule angu-170, ama-37g we-carbs, ama-5g amaprotheni, nama-4g we-fiber engenamanoni.
Amazambane nawo anemali enhle ye-lysine, i-amino acid ebalulekile kanye neyodwa yezakhi zokufaka amaprotheni. Iprotheni yezitshalo eziphakeme ezitholakala kumazambane zikhonjiswa ekukhuthazeni ukukhula kwemisipha kanye nomsebenzi womzimba. Kukhonjiswe futhi ukushisa amafutha ngokugqugquzela kakhulu ukunciphisa ukuncipha kwamafutha omzimba.
Abantu abakhuthele nabagijimi basebenzisa inzuzo yamandla kanye nezinzuzo zokwakha imisipha yamazambane omhlophe. Ama-phytochemicals, ama-antioxidants, kanye nezakhi eziwusizo nazo ziboniswa ukusekela impilo enhle. Kubonakala ubufakazi obwanele buhlinzekwe ukusekela amazambane njengokudla okunomsoco ukuze uhlale ekudleni kwakho.
Amazambane Amathiphu
Bhaka noma ubilise amazambane akho esikhundleni sokuthosa.
Gwema ama-toppings amafutha aphezulu njengokhilimu omuncu, ushizi we-cheddar, ne-bhotela.
Bhaka ama-potato wedges bese usebenzisa i-ketchup engenayo ushukela.
Jabulela amazambane akho asebhakabhaka agwetshwe nge-yogurt ye-Greek ecacile kunokuba ukhilimu omuncu noma ibhotela.
Lungiselela amazambane aphuziwe usebenzisa i-no kuya inkukhu ephansi-sodium noma umhluzi wemifino, ubisi obungenamafutha noma obuncane, noma i-yogurt ephansi ye-Greek yogurt.
Ama-chips amazambane akuzona imifino ekhonzayo.
> Imithombo:
UDariush Mozaffarian, MD et al., Izinguquko Ekudleni kanye Nokuphila Kwesikhathi Nesisindo Sesikhathi Eside Abesifazane Namadoda, i- New England Journal of Medicine , ngo-2011
> Janet C. King et al., Amazambane Asemhlophe, Impilo Yomuntu, Neziqondiso Zesidlo, Intuthuko Yezokudla , 2013