Abasetyhini abaninzi bakholelwa ukuba ukusetyenziswa kwee-carbohydrates zokulahleka kwesisindo kufuneka kuncishiswe, kodwa le ngcaciso ibandakanyeka kakhulu ngama-carbohydrate engonakalisayo. Ukuba apheliswe ngokupheleleyo ekudleni, umntu uya kuziva ediniwe, kwaye ngaphandle koko, i- metabolism iya kuphazamiseka, kunye nomsebenzi wesibindi. Kukho iintlobo ezimbini ze-carbohydrate: ezilula kwaye eziyinkimbinkimbi, kodwa siya kubona ukuba yiyiphi into ebalulekileyo yokulahlekelwa ubunzima.
I-carbohydrates edibeneyo kunye nokunciphisa umzimba
I-carbohydrates edibeneyo iquka: i-fibre, isitashi kunye ne-glycogen, zifaneleke kakhulu kulabo abasondlayo. Ukutya kwansuku zonke kufuneka ukuba kubekho i- fiber , okuyimfuneko yokunciphisa izinga le-cholesterol egazini kunye nokucoca umzimba wezinto eziyingozi. Iqulethe iimveliso ezilandelayo: imifuno, iziqhamo, iisuthi, iimbotyi kunye neenkotyi. Isitashi sinokufumaneka kwi: buckwheat, ilayisi, iitapile, izityalo kunye nezityalo. Iimveliso ezinjalo zizalisa umzimba ixesha elide kwaye zinikezela ngeivithamini kunye ne-microelements. Ukugcina phantse zonke izinto ezincedo, pheka ukutya ngendlela efanelekileyo.
Ukutya kwe-carbohydrate yemihla yokulahleka kwesisindo ngu-337 g yabasetyhini kunye ne-399 g yamadoda. Ukuba awugqithisi inani elivumelekileyo le-carbohydrates edibeneyo, abayi kuguqula amafutha, kodwa ukuba awanelanga, unokufaka isandla kwiingxaki zempilo ezinzulu.
I-carbohydrates elula
Abameli abakhulu bee-carbohydrate ezilula yi-fructose kunye ne-glucose. I-glucose isondeza iiseli, kwaye i-fructose ithatha indawo ye-insulin yesifo sikashukela. Omnye ummeli we-carbohydrate elula-i-lactose, engena emzimbeni womntu, ijika ibe yi-glucose kunye ne-galactose. Iqukethe i-carbohydrates elula kwimveliso yobisi, i-sweet, i-pasta kunye ne-baking.
Kungcono ukuba i-carbohydrates elula ekudleni kwakho incinane kakhulu, kwaye iyinkimbinkimbi, ngoko uya kulahla iipounds.