Kungcono yini ukunciphisa ama-carbs kancane kancane noma ukusika ama-carbs ngesikhathi esisodwa? Umbuzo ovamile futhi kunezindlela ezimbili ongazithatha. Ingxenye ebalulekile ukuthi uthola inani elifanele lama-carbohydrate emzimbeni wakho. Njengoba wonke umuntu ehlukile kancane, ake sibheke izinketho zakho.
Izinzuzo Zokunciphisa I-Carbs Kancane kancane
Kunezindlela ezimbili eziyinhloko zokunciphisa ama-carbs: ukunciphisa kancane noma "qala phansi futhi wengeze." Abantu abaningi (kubandakanya i- American Diabetes Association ) bakhetha indlela yokunciphisa kancane kancane.
Kukhona isizathu esihle kakhulu salokhu: kungakusiza ukuthi unamathele ekudleni kwakho okusha.
Kuye kwaboniswa ukuthi abantu bayakwazi ukwenza izinguquko ezihlala njalo uma lezo zinguquko zincane. Khona-ke, lapho kusetshenzwa umkhuba omusha, esinye isinyathelo esincane singathathwa.
Esinye isizathu sokugwema ukuqeda ama-carbohydrate amaningi ngesikhathi esisodwa ukuthi ezinye izimpawu ezingathandeki zingenzeka ezinsukwini ezimbalwa zokuqala. Kuzothatha umzimba wakho isikhathi esithile ukujwayela ukusebenzisa amafutha wamandla kunokuba i-carbohydrate futhi ngesonto lokuqala kungaba inselele enkulu .
Ngenxa yalezi zizathu, ungakwazi ukusika kahle ama- carbs akho ngezinyathelo . Le ndlela iqala ngamacala amakhulu kakhulu njengama-calories angenalutho okuphuza okweshukela futhi iqhubeka nokulawula amafutha, amaprotheni, nokwenza ezinye izinguquko.
Izinzuzo Zendlela Yonke Yesikhathi Esisodwa
Ngakolunye uhlangothi, izincwadi eziningi zokudla ezithandwayo zithanda enye indlela. Labo abathanda i- Atkins neSouth Beach bedla kakhulu banciphisa ama-carbohydrate ekuqaleni, bese bekhuphula kancane kancane inani le-carb kuze kube nemiphumela emibi.
Lokhu kungase kube lapho ukulahlekelwa kwesisindo kunciphisa, ukulawula igazi kwe-glucose kunciphisa, ukuphakama kwengcindezi yegazi, noma ukufisa ukubuyela.
Impendulo eyinhloko yalokhu yukuthi udinga ukujwayele ukuguqulwa okusheshayo nokukhulu emikhakheni yakho yokudla. Kodwa engqondweni yami, lezi zinkinga ezilandelayo zingadlula izinkinga:
1. Izinzuzo ezihle zokudla okuncane okutholakala nge-carb zihlangene ngokuhleleka okuncane futhi ngokuvamile ekupheleni kwesonto lokuqala.
Lokhu akugcini nje ukukunikeza ngesisusa sokuqhubeka kodwa futhi kukunika izimpawu ezicacile ukuze wazi ukuthi izinto zihamba nini.
Ukwaziswa okuthola ngokuqapha ekhaya (i-blood glucose, ukucindezeleka kwegazi, isisindo) kungakhuthaza ngesikhathi kuguquka kwendlela yokuphila ngokuzumayo. Futhi, ungakhuthazwa ngokubona izinzuzo ezivame ukubikwa kokuthuthukiswa kwamanani amazinga, ukugxila kwengqondo nokunciphisa ukuthanda ukudla.
2. Kubantu abaningi, kuyadambisa ukuthola ukuthi abazange banqume imfucuza eyanele ukuze bathole izinzuzo ababekufunayo futhi ukuthi "ukuhlwithwa" okuningi kuyadingeka. Uma uyenza "indlela ephansi", uthola ukwengeza izinketho zokudla njengoba isikhathi siqhubeka, okungenzeka kube ushintsho olwamukelwa kakhulu.
Noma yiyiphi indlela, kuyabalulekile
Kungakhathaliseki ukuthi iyiphi indlela oyikhethayo yokudla ukudla okuphansi, kuzoba nezinguquko ezidingekayo ukuthola inani elifanele le-carbohydrate kuwe. Uma uthola, noma kunjalo, imivuzo ingaguqula impilo.