Uma ngabe ufunda mayelana nama-carbs kanye nezidlo ezincane-ze-carb, ungase uzibuze ngazo zonke izincomo ngaphandle lapho othi kuhle ukudla okusanhlamvu okuphelele. Esihlokweni sethu mayelana nama- carbohydrate aqinile , size sichaze nemikhiqizo eyenziwe ngofulawa (yebo, ngisho nofulawa ogcwele okusanhlamvu) njengokugaya ngokushesha njengezinye ushukela. Ngakho-ke yiyiphi isivumelwano, lapha?
Inani Lokudla Okunomsoco Wokudla vs. Umthelela Wegazi Egazini
Kubantu abaphendula kahle ekudleni okuphansi kwe-carb, kubalulekile ukuhlunga inani lokudla okunomsoco wokudla kusuka emthethweni walo ku-ushukela wegazi.
Kumuntu othi (khetha ukuthi ukhuluma kanjani izinto ezifanayo): uzwela ushukela, u-prediabetic, Uhlobo lwe-2 lwesifo sikashukela, ukumelana nesifo se-insulin, noma isifo se-metabolic, ukugcina i-glucose yegazi igxile ebalulekile empilweni. Ngaleyo ndlela, akufani kakhulu nanoma yisiphi isimo esiphathwa ngokudla-tradeoffs kumele kwenziwe. Omunye onokugula okolweni, isibonelo, angadla ukudla okulinganiselayo, okunempilo ngaphandle kokulimaza umzimba wakhe. Ngako-ke umuntu angalwela ishukela egazini legazi elisondelene nokujwayelekile njengoba kungenzeka.
Kuyiqiniso neze ukuthi ufulawa wonke wekolweni unomsoco kakhulu kunokwakhengiswa ("mhlophe") ufulawa. Uma ubekezelela ushukela kahle, khetha impela isinkwa sokusanhlamvu esiphezulu esingu-100%; it has fibre ngaphezulu futhi zonke izinhlobo izakhi. Kodwa ukolweni wonke kanye nesinkwa esimhlophe kunomthelela ofanayo nashukela egazini, okungukuthi ungase udla nokudla okuyisipuni esikhulu soshukela.
Enye indlela yokusho lokhu ukuthi isinkwa esiningi sinombhalo ophezulu we-glycemic. Ngakolunye uhlangothi, uma ungathola isinkwa esakhelwe ngokukhethekile ukuba sibe nama-carbohydrate aphansi, lokhu kungaba yinto enhle yokudla okuphansi kwe-carb. Lezi zinsuku ezikhethekile zivame ukufaka i-fiber ngaphezulu engxenyeni yesitshalo.
Qaphela ukuthi uma ungagayi okusanhlamvu kakolweni ube ufulawa, ungcono kakhulu. Kuthatha umzimba isikhathi eside ukuwugaya, ngakho akubanga imbangela enkulu kwi-glucose yegazi. Ngamanye amazwi, "konke" okusanhlamvu kufanele kube "ngokuphelele" lapho kudliwe.
Njengoba izidumbu zabantu abahlukene ziphatha kahle amashukela, kubalulekile ukungena kwizinga lakho elihle le-carbohydrate . Abanye abantu benza kahle uma nje behlala kude ne-carbs eshicilelwe ngokushesha. Abanye bangadla kancane. Kubantu abangaqapheli i-glucose yegazi labo ngokuqapha kwekhaya, izifiso ze-carb nokuzuza kwesisindo ziyizimpawu ezimbili zokudla ngendlela eyenza i-glucose yegazi kakhulu kakhulu. Abanye bangase babe nomuzwa wokuthi "bahloswe kabi" noma bakhathele.
Azikho izakhi ezinhlameni ongazitholi kwezinye ukudla okuningi. Izimpahla eziningi ezibhakabhaka zingenziwa ngokudla okunomsoco nesidlo , ngaphandle kokwanda kwe-ushukela wegazi (nokukhula okuhambisanayo kwe-insulin). Konke okushiwo, kukhona ukukhetha okungcono nakakhulu uma ufuna isinkwa, ngombono we-carbs. Nansi indlela yokuthola isinkwa esinempilo, esincane .
Inothi elengeziwe: Izifundo ezithola zonke izinzuzo zempilo yezinhlamvu ezijwayelekile zivame ukufaniswa nokudla okusanhlamvu okuphelele ukuze kutholakale okusanhlamvu okuhlanziwe, ukungabi namagilebhisi nhlobo.