Jabulela izinhlobo ezihlukahlukene zokudla okuphansi-nezithelo
Ukugxekwa okuvamile kokudla okuncane-carb kungukuthi kunzima ukuthola izakhi ezifanele uma uvimbela ama-carbohydrate. Kodwa-ke, ngaphandle kwesigaba sokungeniswa kwesikhashana esifana nesikhathi sokungeniswa kweviki lama- Atkins amabili, okungenjalo ngokuvamile. Ungafihla zonke izisekelo zakho zokudla okunomsoco ekudleni okuphansi kwe-carb uma uqaphela lezi zimiso.
Yidla Imifino Eningi
Isisekelo esikhulu samapiramidi aphansi-imifino.
Lokhu kungenxa yokuthi imifino engekho-starchy iphezulu kakhulu ezakhiweni ngenkathi igcwele ama-carbohydrate. Ukwengeza, lawo ma-carbs ngokuvamile ahlanganiswe ngaphakathi kwefiber okuningi kangangokuthi abafaki igazi lethu ngokushesha. Kunconywa ukuba ujabulele imifino kusuka kuhlu oluhlaza lwemifino ephansi .
Thatha i-vitamin C njengesibonelo. Ungase ucabange ukuthi ama-oranges aphezulu ohlwini lokuhlinzeka nge-vitamin C, kodwa bheka uhlu lwemifino futhi uzobheka amapropele abomvu aphindwe kabili njengoba kugcwele i-vitamin C. Ama-vitamin C ayizinkulungwane ezingamashumi ayisishiyagalolunye iyinzuzo ephakanyisiwe yansukuzonke kwabaningi.
| 1 indebe yezithelo noma imifino | Inani le-Vitamin C, i-carbs, nama-calories |
|---|---|
| Ama-oranges | 95 milligrams of vitamin C, 16 amagremu of carbs esebenzayo, amakholori angu-85 |
| I-Red Bell Pepper | 190 milligrams of vitamin C, 6 amagremu of carbs esebenzayo, amakholori angu-31 |
| I-broccoli | Ama-milligram angu-81 wevithamini C, ama-4 amagremu we-carbs esebenzayo, ama-khalori angu-31 |
| Ukholifulawa | 47 milligrams of vitamin C, 2 amagremu of carbs esebenzayo, ama-khalori angu-25 |
| Iklabishi | Ama-milligram ama-vitamin C, ama-3 amagremu we-carbs esebenzayo, ama-calories angu-22 |
Hamba ngombala
Uma ukhetha ukuthi yiliphi izitshalo nezithelo ezinoshukela ezincane, lezo ezinombala kakhulu zivame kakhulu ezakhiweni. Lokhu kuyiqiniso ikakhulukazi uma kuziwa kuma-antioxidants nezinye izilwane eziphilayo . Ukudla ubuningi bombala kungasiza ukukuqondisa ekutholeni izinto ezihlukahlukene.
Isibonelo, ukudla imifino eluhlaza , i-pepper ebomvu, ithanga , ama-blueberries, ne-cauliflower zizohlanganisa izakhi eziningi ezihlukahlukene, kuhlanganise nezi-antioxidants.
Yidla amantongomane nembewu
Izinhlamvu, ezifana nesinkwa noma irayisi, ziqukethe isitashi eziningi, ngakho azidlali indima enkulu ekudleni okuphansi kwe-carb. Kodwa-ke, kutholakala ukuthi okusanhlamvu akuzona kakhulu kakhulu ezinomsoco uma kuqhathaniswa namanye amaqembu amaningi okudla. Inani elincani lamantongomane kanye nembewu lingagcwalisa izakhi ezifanayo njengamanani amakhulu kakhulu okusanhlamvu. Amantongomane atholakale enenhliziyo enempilo futhi, amanothi amaningi kanye nembewu aphansi kuma-carbohydrate. Hlola ama- carbs, amafutha, nama-khalori ngamantongomane nangezinhlamvu .
Ukudla, Izinhlanzi, namaqanda Ayisisindo-Esicebile
Ngokuvamile ukudla kudliwe umthombo ophezulu weprotheyini , okuyiqiniso, kodwa ukudla kunezinto eziningi ezinganikeza. Kuye ngohlobo nokunqunywa, lokhu kudla kuvame ukuphakama kumavithamini, i-iron, i-potassium, i-selenium ne-zinc. Izikhumba ze-egg zigcwele kakhulu izakhi.
Khetha imikhiqizo yobisi ngokuhlakanipha
Ukudla kwezidakamizwa kuyindlela elula yokuthola i-calcium nokushaya ezinye izakhi, kepha ubisi lunama-gramu ayi-11 kuya kwangu-12 wekhamishi ye-carbohydrate indebe. Lokhu kuningi kubantu abathile abanobugebengu obuthakathaka. Ezinye izinketho ezincane ezisezingeni eliphansi ziyi-cottage ushizi (ama-3 amagremu we-carbohydrate indebe yesiqingatha), ushizi we-ricotta (ama-4 amagremu ngendebe yomzuzu ngamunye), kanye noshizi ovamile (okuyiyona encane kakhulu), kodwa ushizi oluncane olufana ne-mozzarella lungaba phezulu 1 igramu ngayinye.
Uma ukhetha ngokucophelela , ungathola i-yogurt noma i-kefir, isiphuzo sobisi oluvuthayo oluqukethe cishe ama-6 kuya ku-8 amagremu noma i-carbs indebe ngayinye.
Uthole Igumbi Lama-Carbs Angaphezulu? Zama izithelo
Ubhontshisi nama-lentile aphezulu kuma-carbohydrate. Kodwa kubantu abaningi, lawa ma-carbohydrate ahamba kancane kancane kunamarobhothi avela eminye imithombo, kanti ezinye aziphendulelwa zibe yi-glucose nhlobo. Lezi zibizwa ngokuthi ama-starches okuvimbela . Amabhontshisi aphezulu e-fiber, aqukethe amaminerali amaningi, njenge-iron ne-potassium, kanye nama-phytonutrients. Ama-soya ane-carbohydrate encane emndenini we-legume. Kuzohlukahluka, zama ubhontshisi obumnyama obumnyama .
Yidla izinhlobo ezihlukahlukene
Noma ngabe yisiphi isigaba sokudla, sidla ezihlukahlukene.
Khetha ukudla okuhlukahlukene phakathi nesonto. Zama inhlanzi entsha. Hlanganisa ama nati akho. Phuma esaladini lakho rut bese uthenga imifino emisha. Ukudla ngalunye kunokwakheka kwezinto ezinomsoco ukufaka isandla empilweni yakho. Ngokudla ezihlukahlukene, ungakwazi ukwandisa umsoco owufaka kuwo wonke amagremu we-carbohydrate odlayo.
Umthombo
- > USDA Ukuhlanganiswa kokudla > Ion Database. USDA.