Namhlanje, izondlo zixilisa ngamandla ukuba ukutya ukutya okuninzi lwe-carbohydrate ngexesha lokulwa neekhilogram ezingaphezu kwamandla. Nangona kunjalo, ukuqinisekisa ukusetyenziswa okungenakuphazamiseka kwesibindi, ukusetyenziswa ngokuqhelekileyo kweeprotheni kunye namafutha, eli candelo kwicala lokutya kwabantu kufuneka libe ubuncinane ngama-50% ekudleni kokutya.
Kuye kwaziwa ixesha elide ukuba umzimba wethu uqhuba ukutya okunotye kwi-carbohydrates kunye namaprotheni kwisahlulo sokuqala sosuku, njengesonka, imveliso yepomfishi, i-pastries, iiskese, i-tshokoleta, amaqanda, iimveliso zobisi, njl njl. Kufuneka kusetyenziswe kusasa, ukuze yonke into ifundwe ibe yinto yamandla ngaphambi kwemini. Kule nqaku, siza kukuxelela ukuba zeziphi ukutya eziqulethe i-carbohydrates, ezokukunceda ukuba ufumane nini kwaye kukuphi ukugcina ukulungelelanisa nokugcina imetabolism evamile.
Ziziphi ukutya ezizityebi kwi-carbohydrates?
Xa kuziwa kwi-carbohydrate, sakhawuleza sicinge ngamacenge, iiskese, ushokoledi kunye nazo zonke iintlobo zezinto ezibhaka. Kodwa eqinisweni ziqulethwe phantse yonke imveliso esiyidlayo, kodwa ngamaxabiso amaninzi. Uninzi lwama-carbohydrate lufumaneka kwisonka, i-bakery, i-chocolate, i-marmalade, ishukela, i-pasta, i-buckwheat, i-manga, i-jam, i-halva, iigakes, iintsuku, i-honey, i-legumes, irayisi, iifere kunye nobhontshisi.
Ukutya okunotye kwi-carbohydrates enzima kunye ne-GI ephantsi kunokudliwa ngokuqhelekileyo kwaye kukhethwa ngokutya kwasekuseni. Iquka i-porridges (ngaphandle kwe-semolina), isinkwa esipheleleyo, irayisi ebomvu, umgubo wonkqenkqo weengqolowa, izithelo kunye nemifuno. Kodwa i-hamburgers ezahlukileyo, i-ice cream, i-barrots, i-candy, iigakes eziqukethe i-carbohydrate elula, kubalulekile ukuba zidle kangangoko kunokwenzeka, zinama-GI angaphezu kwe-70, ezingonakalisa impilo, ukukhuthaza inzuzo, ukunyusa iswekile yegazi. Ngako oko, ukuze uziva uhlala ekulungele ukutya kwakho, kungcono ukubandakanya iimveliso nge-GI ephantsi.
Ukutya kucebile kwii-carbohydrate kunye neeprotheni
Kuyaziwa ukuba ezi zimbini zomzimba zomzimba zisoloko "zisebenza" ngo-tandem, ngoko akufuneki ukuba zihlukaniswe. Ukutya ukutya okunotye kwi-carbohydrates kunye neeprotheni kunika umzimba umzimba oqhelekileyo we-amino acids ezifunekayo ekunceliseni isistim esiswini, kushukumisa ukwakheka kwe-insulin, eyanceda ekunciphiseni iishukela zegazi, kusivimbela ukuphelelwa yintlungu, ukuphelelwa amandla kunye nokuguquka kwemizwelo.
Kungcono ukuhambisa ukutya okucebileyo kwiiprotheni kunye ne-carbohydrate ngendlela e-1/3 yesahlulo iqulethe iimveliso eziqukethe amaprotheni kunye ne-2/3 equkethe i- carbohydrate . Lo mgaqo uza kukunceda ugcine impilo yakho kunye nesisindo esifanelekileyo.