Sisebenzise ukuba i-carbohydrates iyalinganiswa neentlanzi ezibi kakhulu zomzimba womntu. Kubonakala ngathi, i- carbohydrates , iyona yecala lokunyanyisa koluntu, kwaye kufuneka ivinjelwe ngokungqongqo ukusebenzisa. Enyanisweni, ukutya kwe-carbohydrate kunokuthi "kukuhle" kwaye "kubi", kwaye akukho nto ixhomekeke kwinto yokuba (ngokuchanekileyo, i-carbohydrate engakanani) ingena ukutya kwe-carbohydrates.
I-carbohydrate elula kunye eyinkimbinkimbi
Ukutya kunokwahlukana kwizinto eziqulethe umxholo omkhulu, omkhulu, ophakathi kwaye ophantsi we-carbohydrate. Ngelo xesha, ukutya okuvela kwinqanaba "kakhulu kakhulu" linokuba luncedo ngakumbi kunomkhiqizo ophantsi.
Into ephambili ekufuneka uyikhokele ngokukhetha i-carbohydrate yinkomba ye-glycemic, oko kukuthi, ingakanani izinga leshukela legazi landa emva kokuba i-carbohydrates ingenayo. Ukuba i-GI (i-index glycemic) iphakamileyo, ngoko loo mveliso inceda ekuphuhlisweni kwesifo sikashukela kunye nokukhuluphala, kuba iphenduka ishukela ngokukhawuleza, nto leyo eyenza i-pancreas ivelise inani elikhulu le-insulin.
Kukho ne-carbohydrate yokutya ukulahleka kwesisindo - ezi zinto zinyusa izinga lokushukela kwegazi ngokukhawuleza, ngoko ke, ngokuchaseneyo, ukulungelelanisa ukuveliswa kwe-insulin, kunye nokuthintela isifo sikashukela. Iimveliso ezinjalo zenza ukuba kubekho ukulahleka kwemithwalo, ngenxa yokuba banikezela ixesha eli-4 ukuya kweyure.
Ziziphi iingenelo ze-carbohydrates?
Inyaniso yokuba i-carbohydrates iyimfuneko kuthi ichazwe ngokucacileyo kwimigaqo yokutya okunokulinganisela. Emva kwakho konke, ekudleni kwethu isabelo se-carbohydrates yiyona inkulu-50%. I-carbohydrates - lo ngumthombo omkhulu wamandla. Bakhawuleza i-metabolism, kunye negalelo kwimveliso ye-seratonin-ihommoni yolonwabo. Ngaphandle kwama-carbohydrates, imisebenzi yengqondo iza kubuthathaka, kuba ingqondo ijwayele ukuba "ityala" ngeswekile.
I-carbohydrate yokutya
Ukuze kuqinisekiswe ukuba nangona ukutya okuninzi kunokuba luncedo, sincoma ukuba ukhangele uluhlu lweemveliso kunye nomxholo we-carbohydrates ukusuka kwi-65 g nganye kwi-100 g yesisindo:
- iidiliya;
- imihla;
- ilayisi;
- macaroni;
- buckwheat;
- ubusi;
- jam;
- iilekese;
- i-marmalade;
- i-marshmallow;
- ushukela.
Ewe, asiyi kuthetha ngeenzuzo zeekesekile kunye noshukela, kodwa ukukhanyela ukuba loo madiliya, imihla, ubusi baninzi kunokwenzela umntu ngamanani amaninzi, nje kuphela. Ngokuphathelele i-marmalade kunye ne-marshmallow-i-sweets eyaziwa kakuhle, enokuzibhokoxa nangona ulahlekelwa isisindo.
BEECH
Kwi-carbohydrate, nawe unako ukunciphisa umzimba. Ukwenza oku, kufuneka nje uthabathe iimveliso kwi-GI ephantsi. Nangona kunjalo, uhleli kwi-carbohydrate yokutya, unokukhawuleza ufumene ukulahleka okubuhlungu kwesisundu - ngenxa yokungabikho kweprotheni ekudleni akuphepheki.
Emva koko, unquma ukutshintshela kwisondlo seprotheni (ukuze ungalahlekelwa yimisipha eyigugu). Kule meko, uya kuba nokuguquka kwemizwelo ebukhali, ukudandatheka, ukungabi namandla kwamandla engqondo - zonke ezi zibonakaliso zokunqongophala kwama-carbohydrates.
Ukuvavanywa kweengxaki zombini, bakhetha ukutya kweeprohydrate-protein zokulahleka kwesisindo. Inkqubo enjalo inegama layo-BUCH (i-protein-carbohydrate alternation).
Umgaqo wokutya ulula kakhulu:
- Usuku 1, 2 - iprotheni ephezulu, i-carbohydrate encinci;
- Umhla wesi-3 - i-carbohydrate engaphezulu, iprotheni encinci;
- Usuku wesi-4 ngumhla olinganiselayo.
Iintsuku ezimbini zokuqala unciphisa i-carbohydrates - umthombo oyintandokazi wamandla omzimba wethu. Ngoko ke, ufuna enye inzuzo. Nangona kunjalo, ukuba i-carbohydrate isweleka ixesha elide, siza kuqala "sidle" izicubu zeprotheni ezivela kwisisipha, kuba zonke iinqatha zomzimba aziqapheli ukuba zilahlekelwe, kuba yiyona nto ibonelela ngamandla "ngosuku oluluhlaza." Ngoko ke, kufuneka ungeze ii-carbohydrates ngosuku lwesithathu. Emva koko umhla unokutya okunokulinganisela . Konke oku kunokuphindwa phakathi kweveki, okanye ezimbini, ukwenzela ukufezekisa ubunzima obufunayo.