I-carbohydrate ehlanziwe, noma i-carbs elicwengisisiwe, yizinto ezikhiqizwa okusanhlamvu eziye zacutshungulwa ngumkhiqizi wokudla kangangokuthi okusanhlamvu okuphelele akusekho kahle. Inqubo yokuhlanza noma yokugaya isusa ama-fiber, amavithamini nama-mineral. Uma izakhi zifakwa emuva, okusanhlamvu okuhlanziwe noma ama-carbohydrate ahlanzekile abizwa ngokuthi yizinhlamvu ezicebile.
Yini Ehlanjuliswa I-Carbohydrate?
Ezimweni eziningi zokudla okunomsoco, uzwa ochwepheshe bekhuluma ngezinhlamvu ezihlungiwe noma i-carbs elicwengisisiwe.
Lokhu kungaba yisikhathi esididekayo ngoba igama elithi "kucwengisiwe" lizwakala liphilile. Kodwa incazelo ye-carbohydrate elicwengileyo iyinkimbinkimbi. Izinhlamvu ezicwengileko zingaba yingxenye yokudla okunempilo, kepha kungase kungabi njalo ukukhetha okunempilo kakhulu.
Abakhiqizi bokudla bavame ukuhlunga noma ukucubungula okusanhlamvu ukuze benze umkhiqizo wokudla othobekile futhi ongenamandla. Isinkwa esimhlophe senziwa kusuka okusanhlamvu okuhlanjululwayo futhi sibonelo sokudla okucwengisisiwe kwe-carbohydrate. Isinkwa esimhlophe sinomsoco futhi kulula ukuba sidle kunokudla okunomsoco okugcwele futhi abathengi abaningi bakhetha ukunambitheka nokuthungwa.
Ngabe isinkwa esimhlophe sinempilo encane kunazo zonke izinkwa zesinkwa? Kungaba njalo. Abakhiqizi bokudla banganezela izakhi zibe yi-carbohydrate ehlanjululwe njengesinkwa esimhlophe ukuze "kucebise" inani lokudla okunomsoco. Uzobona amagama athi "ucebile ufulawa" noma wenziwe ngamagilebhisi alungisiwe " kulawo malebula okudla. Kodwa lawo ma-carbohydrate ahlanzekile asaluthola i-fibre enempilo-isakhi esinikezwa ngamabele alinganiselwe .
Ngokusho kwe-USDA, ukuthengiswa kwemikhiqizo yezinhlamvu kunganikeza inzuzo ethile yokudla okunomsoco, kodwa hhayi uma sidla ngokweqile. Ukudla okunama-carbohydrate ehlanziwe kaningi kuphezulu khalori futhi kuneziqu eziqinile kanye noshukela owenezelwe (obizwa ngokuthi i- "SoFAS"). Inhlangano itusa ukuthi ubeke esikhundleni se-carbs ehlongoziwe ngokudla konke okusanhlamvu ukuze uthole impilo enhle.
Uhlu olukhethiwe lwe-Carbohydrate
Ama-carbohydrate amaningi asetshenziselwa imithombo ye-carbs elicwengisisiwe. Uzothola eziningi zalezi mikhiqizo kwisigaba sesinkwa sezitolo kanye nasezinkundleni eziqukethe ukudla okudla ukudla kanye nemikhiqizo ye-pasta.
Imithombo evamile yeCarbohydrates ehlongoziwe (Uhlu)
- I-pasta (ikakhulukazi i-pasta emhlophe)
- Irayisi elimhlophe
- Ilayisi ukudlala
- Abaqashi
- Amakhekhe
- Amakhukhi
- Ama-Bagels
- Ama-Donuts
- Ama-muffins
- Isinkwa se-sandwich soft
- Isinkwa esimnandi
- Ama-dessert abiziwe
- Ama-pastries
- I-Pizza Dough
- I-Hamburger noma inja yezinja ezishisayo
- Pancakes
- Ama-Waffles
Akuwona konke ukudla kulolu hlu okuzoqukatha okusanhlamvu okuhlanziwe. Indlela engcono kakhulu yokwazi ukuhlola uhlu lwezithako ngaphansi kwelebuli leqiniso lokudla . Skena uhlu lwezithako ngaphansi kwelebuli. Uma ubona ukuthi ukudla kuqukethe ufulawa ocebile, ama-carbohydrate ahlanjululwe.
Indlela Yokunquma Emuva Ngama-Carbohydrate Ecolile
Ngakho usika kanjani ekudleni kwakho kwe-carbs ehlanzekile ukuze uthuthukise impilo yakho? Isinyathelo sokuqala ukuwabona ekudleni kwakho. Njengoba ungabona kusuka ohlwini oluhle lwe-carbs, bangase bafihle ezindaweni ongacabangi ngazo. Isibonelo, isinkwa esimhlophe samasangweji cishe umthombo ovame kakhulu we-carbs elicwengileko. Ungafunda ukwenza isangweji elinempilo elinesinkwa esiliwa noma lonke ngokuthola ubuciko nemifino.
Kodwa kuthiwani ngamabele okusanhlamvu atholakala kwezinye ukudla okuvamile. Ukuze uthuthukise ukudla kwakho, faka okusanhlamvu okuhlanziwe ngezinhlamvu ezigcwele. Khetha abakhiqizi okwenziwa ngotshani ogcwele noma okusanhlamvu kwasekuseni okwenziwe ngezinhlamvu ezigcwele. Uyothola futhi i-pasta eyenziwe ngezinhlamvu ezigcwele.
Ngokufaka i-carbohydrate yakho ehlanjululwe ngamaqabunga aphelele, ukwandisa ukudla kwakho kwe-fiber diet. Ukudla i-fiber ngaphezulu kunikeza izinzuzo eziningana zempilo , ikakhulukazi uma uzama ukuncipha. Ukwandisa i-fiber yakho yokudla kuyokusiza ukuba uzizwe ugcwele isikhathi eside futhi udle kancane usuku lonke .
> Imithombo:
> Izinkombandlela Zokudla kwabaseMelika. Isahluko 3: Ukudla nokudla okumele kunciphise. UMnyango Wezolimo we-United States.
> KhethaMiPlate. Konke Mayelana neGrain Group. UMnyango Wezolimo we-United States. https://www.choosemyplate.gov/grains
> KhethaMiPlate. Khonza Ama-Grain Ephelele Konke Ukudla KweSikole Esicebile. UMnyango Wezolimo we-United States. https://www.fns.usda.gov/sites/default/files/jtf_grains.pdf