Ukusuka kuma-proteins, amafutha kunye ne-carbohydrates, yile nxalenye yokugqibela eyenza uninzi lwesondlo sabantu. Kuvela kwi-carbohydrates ukuba sithola amandla umzimba owenza umsebenzi obalulekileyo, umsebenzi wengqondo kunye nomzimba kunye nantoni na enye. Kule nqaku uza kufumana ukuba zeziphi ukutya ezihlobene ne-carbohydrate.
Ziziphi ukutya ze-carbohydrate?
Kuxhomekeke kwiingaphi i-carbohydrate ekhoyo kwimveliso, zonke ukutya ezi-hydrocarbon eziqulethwe zidibeneyo zibe ziindidi eziliqela:
- 65 g okanye ngaphezulu kwi-100 g yemveliso: ukutya kunye nomxholo we-carbohydrate kakhulu;
- 40-60 g: iimveliso ezinomxholo ophezulu;
- 11-20 g: iimveliso ezinomxholo ofanayo;
- 5-10 g: iimveliso ezinomxholo ophantsi;
- 2-4,9 g: iimveliso ezinomxholo we-carbohydrate ophantsi.
Ukutya apho kuninzi i-carbohydrate enqatshelwe ngokuchanekileyo kwizidlo zokulahleka kwesisindo (iindidi eziphezulu).
Ukongezelela kweli qhekeko, i-carbohydrate ikwahlula ibe yinto enobungakanani kwaye ayibi. Iqela elibi, eliyingozi liquka utywala, ushukela kunye nawaphi na iilekese (iilekese, i-ayisikrimu, iziphuzo ze-carbonate, njl.). Ngokutya kokulahleka kwesisindo, eli nqanaba kufuneka lisuswe ekudleni, kuba kukho ezininzi iikhalori ezingenalutho kulokutya - abazenzi nantoni na emzimbeni.
I-carbohydrate efanelekileyo ifumaneka kwiimifuno, i-pasta ukusuka kwengqolowa yexesha, isinkwa sesinkwa, ukutya okusanhlamvu kunye nemifuno. Igawulwa ngokukhawuleza kwaye inika umvakalelo wexesha elide, oku kuthetha ukuba ezi ziindawo ezidumileyo ze-carbohydrates zokutya.
Ukwazi ukuba, iimveliso ze-carbohydrate zokulahleka kwesisindo zi luncedo, awuyi kubandakanya izixhobo eziyimfuneko kwaye uya kufezekisa ngokukhawuleza iziphumo ezifunwayo.
Ukutya kwe-carbohydrate: phi kwaye kangakanani?
Cinga ngeenkcukacha ezongezelelweyo, ulwahlula ukutya ngeenombolo ze-carbohydrates nganye kwi-100 gram yomkhiqizo. Masiqale ngezona zikhombisi ezinkulu kunye nokuthuthela encinci.
1. Ukutya okuphezulu kakhulu kwi-carbohydrates:
- ushukela, ubusi;
- iireliya, imihla;
- i-candy, marmalade;
- i-buckwheat ne-semolina iphariji;
- irayisi emhlophe, ipasika;
- amathande amnandi;
- jam kunye nemveliso efanayo.
Kungekuphela kokutya kokulahleka kwesisindo, kodwa kunye nokutya okufanelekileyo ukugcina ubunzima bokutya okunjalo kufuneka kuvumeleke kakhulu ukuba, ukuze ungadlulanga umthwalo ngomzimba ngeekhalori ezingenanto.
2. Imveliso enomxholo ophezulu wehydrohydrate:
- isonka;
- iipayi kunye neembotyi;
- tsholetele (nayiphi na, ingakumbi ubisi kunye nomhlophe);
- i-halva kunye neentya.
Imveliso evela kwicandelo lesibini ekudleni okufanelekileyo akufanele ivele etafileni ngokungapheliyo - ayikho ngaphezu kwama-1-2 ngamaxesha ngenyanga.
3. Iimveliso kunye nomxholo we-carbohydrate enomlinganiselo:
- i-curse curd kunye nemveliso efanayo;
- iidiliya, iiapulo;
- ukhilimu ekhrimu;
- iifatata, iibhontshisi;
- iziqhamo zesithelo.
Iifayili zentshintshi zabagciniweyo zifakwe kulo, isigaba sesithathu-apha kunye neziqhamo eziphezulu zeekhalori, kunye ne-juices, kunye ne-syrki. Ukunyuswa kwezi mveliso ekukhuleni okuncinciweyo akuyimfuneko.
4. Imveliso enomxholo ophantsi we-carbohydrate:
- sikwashi, ithanga, iklabishi, izaqathe;
- ikhabe, iipereya, iiplums, iipeaches, iipricot, i-citrus, i-kiwi nezinye iziqhamo.
Uluhlu lwesine luqokelela ezininzi izinto, apho nawuphi na umntu unokukwazi ukufumana ukutya okunempilo. Ukutya okulula kwaye okunempilo kumzimba.
5. Imveliso enomxholo omncinci wee-carbohydrates:
- lemon;
- ubisi, kefir, ukhilimu omuncu, i-cottage cheese;
- ukhukhamba, isithombo, utamatisi;
- i-anyanisi eluhlaza, i-lettuce;
- amakhowa amasha.
Xa ulahlekelwa ubunzima, iimveliso ezivela kwiiklasi ze-5 kunye ne-4 ziya kuba luncedo kakhulu kuwe. Nangona kunjalo, khumbula, awukwazi ukufumana kuphela kwi-carbohydrate engaphezulu, kodwa kwimeko apho udla ukutya okuninzi okunamafutha. Ngoko ke, ukuba ukhetha iimveliso zobisi - kubalulekile ukujonga kwiinqunto zabo ezingenanto.