Ngokwezinkombandlela zokudla kwabaseMelika, cishe ingxenye yesakramori yakho yansuku zonke kufanele ivela kuma-carbohydrate. Ngakho lokho kuningi kakhulu. Kodwa, kunezinto eziningi kunezibalo eziningi ozidinga-imithombo ethile ye-carbohydrate ingcono kuwe kunabanye .
Okokuqala, yiziphi i-carbs? Ama-carbohydrate atholakale ezitshalweni lapho ahlinzeka amandla nezakhiwo.
Ama-Sugars, ama-starches, namafayili awela kulolu hlobo. Futhi nakuba izilwane zidinga futhi zidla ama-carbohydrate, ngeke uthole noma iyiphi i-carbs enyameni, enhlanzi noma enkukhu. Kodwa uzothola i-carbs ebisi nemikhiqizo yobisi ngoba iqukethe i-lactose, okuyihlobo lomshukela.
Uyakudinga Ngempela Ama-Carbs Amaningana?
Izidingo zakho ze-carbohydrate zingase zisekelwe ekufakeni kwakho kwe-caloric. Uma wazi ukuthi mangaki amakhalori owudinga usuku ngalunye, ungathola ukuthi zingaki amagremu we-carbs oyidingayo:
- Qala ngokunquma izidingo zakho zekhalori nsuku zonke bese uhlukanisa lelo nani ngenxenye. Yilokho okungakanani ama-khalori okufanele avele avela kuma-carbohydrate.
- Igramu ngayinye ye-carbohydrate inamakhilomitha amane. Hlukanisa inombolo oyitholile isinyathelo sokuqala ngezine.
- Inombolo yokugcina ilingana nenani lama-carbohydrates amagremu odinga usuku ngalunye.
Isibonelo, umuntu odla cishe amakholori angu-2 000 ngosuku kufanele athathe cishe amagremu ama-250 ama-carbohydrate (2,000 ahlukaniswe ngu 2 = 1,000 no-1,000 ahlukaniswe ngu-4 = 250).
Ukulandelela ukungena kwakho kwe-Carbohydrate
Landela lezi zinyathelo ezilula:
- Thola amagremu-carbohydrate kumalebula we- Nutrition Facts ekudleni okuhlanganisiwe. Uzothola ulwazi lwekhalori lapho futhi, kodwa qiniseka ukuthi uphinde uhlole usayizi wokukhonza kanye nezinombolo ze-servings iphakheji ngayinye.
- Sebenzisa i-USDA Idatha Yomhlaba Kazwelonke Yokwenyuka Ye-Standard Reference ukuze ubone amanani we-carbohydrate okudla okusha. I-database enkulu evuselelwe njalo.
- Gcina idayari yokudla ukulandelela imininingwane yakho. Ungaphrinta amakhasi akho bese uwagcina encwadini.
Yiziphi i-Carbs ezihle kakhulu
Ama-carbohydrate ahlanganisa ama-carbohydrate aqinile , afana nezinsalela, neshukela elula njengoshukela omhlophe, isiraphu ephezulu ye-fructose, nobusi. Ngokuqondene ne-carbs-base-carbs ehamba, khetha amanani angu-100 egcwele okusanhlamvu kanye nezithelo nemifino yamakhemikhali amaningi.
Ithiphu ejwayelekile kufanele 'wenze isigamu sezinhlamvu zakho ziphelele.' Ngaleyo ndlela, uma nje udla okungenani ama-servings ezinhlanu zezithelo nemifino, uzofaka inani elikhulu le-fibre ekudleni kwakho.
Yiqiniso, awufuni ukudla ama-carbs kuphela. Udinga amaprotheni namafutha, hhayi nje okuningi. Ukulinganisela ukhetho lwakho lwe-carbohydrate ngemithombo yamaprotheni, njengokudla okunomzimba, izinkukhu, amaqanda, noma izinhlanzi, namanye amafutha enempilo afana namafutha omnqumo , i-avocado, noma amantongomane nembewu. Amaphrotheni ahlangene ne-high-fiber carbs kusiza uhlale uzizwa ugcwele phakathi kokudla.
Hlola okuphuma ku-Sugars
Imithombo yamakhemikhali eningi kakhulu ingaba ukudla okuyishukela, kufaka phakathi izinto ezenziwe ngoshukela, uju, isiraphu yamabele noma isiraphu ye-maple. Lokhu kudla kunamakholori amaningi kakhulu kepha kunika kancane noma akunamandla okunomsoco.
Gwema ukudla okushukela okweshukela , ama-pastries, iziphuzo ezithambile zesiphuzo , uswidi, namakhukhi.
Futhi gcina amehlo ngaphandle kokudla okunengi okucutshungulwa okuvame ukuqukethe ushukela owengeziwe, ngisho nalawo anganambitha okumnandi.
Umthombo:
UMnyango Wezolimo we-United States noMnyango WezeMpilo NezeMisebenzi YaseMelika. "Izinkombandlela Zezidakamizwa KwaseMelika 2010."