I-carbohydrate umzimba wakho usebenzisa amandla ukuwa cishe emaceleni amabili amashukela kanye namazinyo. Zombili lezi ziphukile zibe ushukela olula egazini lakho legazi. Ngenkathi i-fibre ibuye i-carbohydrate, ayiphuli futhi inenzuzo empilweni yakho yokugaya ukudla. Ungase uthande ukunciphisa ama-carbohydrate njengengxenye yokudla kwesifo sikashukela noma ukuphathwa kwesisindo.
Ukudla okuphezulu ku-carbohydrate kufaka ukudla nokuphuza okulandelayo.
Ukudla okuphezulu-Sugar
Ama-sugar Sugar can use the body quickly for energy futhi abe nomthelela osheshayo ushukela wegazi. Lokhu kudla imithombo evamile yeshukela ekudleni kwakho.
- Iziphuzo : iziphuzo ze-Sugary zifaka konke okuvela eziphuzweni ezithambile ukuze ziphuze ikhofi e-iced ebhodleleni. Futhi, i- cocktails ingaba noshukela oluningi. Uma uzama ukunciphisa ama-carbs, uzofuna ukuhlola iziphuzo ezingenashukela . Amanzi athakazelisayo avuthayo angase abe okunye okuqabulayo. Uma ngokuvamile uphuza iziphuzo ezimnandi, ukwenza ushintsho lapha kungenza umehluko omkhulu ekudleni kwakho .
- Izidakamizwa: Ikhekhe, i-ayisikhilimu, i-candy, nezinye izinto eziphathekayo yimithombo ebonakalayo yeshukela. Kunezindlela zokupheka kanye nemibono ye -desserts ephansi-carb ukuze usenalo ikhekhe lakho, futhi uyidle, futhi.
- Ukudla nge-Sugar Added: Ama-Sugars ayengezwa ekudleni okuningi ngoba abantu banezinyosi ezinokwemvelo futhi bathola ukudla noshukela kubo okujabulisa kakhulu. Uzofuna ukufaka esikhundleni se- condiments esezansi kwe- carbs ukwenza umehluko. Imbonini yokudla ivele ngezindlela eziningi zokudala zokuthi "ushukela." Kulebula yezokudla, bheka ama-molasses, uju, nezinye izithako ezisho ushukela owengeziwe . Uma ufuna ukunciphisa ushukela , hlola ilebula lokudla kukho konke okuthengayo. Uma kukhona izithako eziqukethe ushukela kubalwe eduze kwezinguquko ohlwini lokudla okunomsoco noma uma kukhona okungaphezu kwesisodwa kokudla okulodwa, kuphezulu kuma-carbs.
- Izithelo : Izithelo eziningi ngokwemvelo ziphakeme ushukela, njengebhanana elivuthiwe namakhiwane. Izithelo ezomile zine ushukela wemvelo ogxile kakhulu futhi kungenzeka ukuthi zenezela ushukela. Izithelo ezisemathinini zingase zifakwe esiraphu ishukela. Kodwa izithelo ziyingxenye yokudla okunempilo futhi eziningi ziqukethe i-fibre enenzuzo namavithamini, ngakho hlola uhlu lwezithelo ezincane ezingakusiza ongazithokozela ngomthwalo oshukela ophansi.
Ukudla okuphezulu kakhulu
Izinhlanzi ziyizintambo ezincane ze-glucose, ngakho-ke zonke zidiliza ushukela emzimbeni. Ukudla okuphezulu kwe-starch kuhlanganisa:
- Imifino Yamathambile: Amazambane , amazambane, kanye nommbila yizibonelo ze-carb ephakeme, imifino esitashi. Indlela esheshayo yokucabanga ukuthi imifino i-starchy ivela emthonjeni. Imifino nemifino ngokuvamile iphezulu kakhulu, ilandelwa izithelo zesitshalo, eneziqu kanye namaqabunga aphansi kakhulu. Kodwa kukhona imifino ephansi-carb ongayikhetha kunoma iyiphi ingxenye yesitshalo. Imifino ingaba umthombo omuhle we-fiber.
- Umfula: Noma yikuphi ukudla okwenziwe ngefulawa, kufaka phakathi isinkwa, ama-crackers, ama-donuts, amaqebelengwane, amakhukhi kanye nama-pastries asezingeni eliphezulu. Lokhu kuyiqiniso nangokwakho konke okusanhlamvu okusanhlamvu, kodwa akusiwo iqiniso ngezindwangu ezenziwe ngamantongomane noma imbewu, njengokupaka kuka-almond.
- Izinhlamvu Zonke: Ilayisi, ibhali, ama-oats, i-quinoa, nezinye izithelo zomhlaba wonke ziphezulu isitashi.
- Imifino: Ubhontshisi nama-peas asezingeni eliphezulu ku-isitashi, kodwa kancane kancane kugajwa , ikakhulukazi uma ubhontshisi bengaxhunyiwe noma buhlanzekile.
Okubi kakhulu kunazo zonke
Ukudla okungaphezulu kakhulu kwe-carb ongayidla yilawo okucutshungulwa kakhulu. Lokhu kufaka phakathi okusanhlamvu kwasekuseni kakhulu kanye nokudla okwenziwe ngopuphu omhlophe noma amanye ama-carbohydrate ahlanziwe . Kungcono kakhulu ukuthola ama-carbs akho ekudleni okuphelele kunokwento eyenziwe.