Yintoni ebalulekileyo kwimpilo ebalulekileyo? Kunene, amandla angena emzimbeni wethu kunye nokutya esikudlayo. Kwaye oku kuphakamisa ukuba kufuneka sihlule ngokubanzi iinkcukacha zee - carbohydrates , apho iimveliso zabo zibaluleke kakhulu. Ngaphezu koko, kubalulekile ukukhumbula ukuba yiyiphi ixabiso abalenzayo umzimba womntu.
Kukuphi ukutya okuqulethe i-carbohydrates embalwa?
Abo ba landela lo mfanekiso bayazi ukuba yintoni intengo yemveliso apho i-carbohydrates ingaphezu kokuyidinga. Ngokuqinisekileyo, ngakwesinye icala bafuneka ukuze ubunzima be-muscle, kwelinye - ukukhangela kwabo kubangele ukubonakala kobunzima obukhulu. Ngoko, iimveliso ezinomxholo ophantsi we-carbohydrate zilungele ukuba kuxhaswe ngabaphila ngokusebenzayo:
- IiCorgettes . Andiyi kukholwa, kodwa kwenye imifuno enjalo ayikho ngaphezu kwe-7 g ye-carbohydrates. Yaye, ukuba uthanda i-spaghetti, zama umgubo womgubo ukuze utshintshe i-zucchini encinciweyo.
- Uluhlaza . Kule "sitashi ephantsi kweekhalori" kuphela i-5 gram ye-carbohydrates. Ukongeza, le mveliso ininzi i-antioxidants.
- Leaf of beet . Kwisitya esinye, 1 g ye-carbohydrates. Musa ukulibala ukuba lo ngumthombo ofanelekileyo we potassium.
- Amakhowe . 1 isitya - 2 amagremu e-carbohydrates. Ngendlela, zonke iintlobo zama-mushroom zikhusela ngokupheleleyo umzimba wokuzivikela kumagciwane kunye nezibandayo.
- Celery . I-stalk 1-1 g ye-carbohydrates. Kwakhona kuyaqinisa amathambo kwaye kunceda umzimba uthathe i-calcium engcono.
- Cherry . Esinye isitya esincinci seetatayi sine-6 g ye-carbohydrates. Lo ngumthombo obalaseleyo wokulwa nomdlavuza wokulwa nomhlaza.
- Apricots . Emva kokutya izithelo ezimbini, uya kuzalisa umzimba wakho nge-8 g ye-carbohydrates. Kwaye i-pulp yase-orange iqukethe i-beta-carotene eninzi.
- Ierberberries . 1 indebe - 11 amagremu e-carbohydrates. Ukuba uyinyopho enomsoco, qiniseka ngesibindi kule berry ngoba inentsholongwane.
- Som . Ekubunjweni kwesi ntlanzi akukho i-carbohydrate nonke.
- I-Minced turkey . Kuyo, kunye nemveliso yangaphambili, akukho i-carbohydrate.
Ukuthetha malunga noko kukutya okuqulethe i-carbohydrate encinci, asiyikushiya ukukhankanya inkukhu, inkunzi yengulube, inyama yenkomo, ibhotela, amaqanda, i-cottage shiese, i-tofu, i- jerky , imbewu ye-pumpkin.
Kukuphi ukutya okuqulethe i-carbohydrates eninzi?
Ngoko ke, siza kubhala uluhlu lwemithombo yomxholo omkhulu we-carbohydrates:
- ishukela esimhlophe (98 g i-carbohydrates);
- ubusi (81 g);
- i-marshmallow (75 g);
- iivunile (78 g);
- irayisi (76 g);
- ikhukhi (75 g);
- i-macaroni, imihla, umgubo wengqolowa webanga eliphezulu (76 g).
- i-oatmeal, iiperesi, iimbotyi, i-buckwheat (65 g).