I-carbohydrates fast kunye ne-carbohydrates epholileyo: yintoni umehluko?

Indima ye-carbohydrate emzimbeni wethu kunzima ukugqithisa. Basinika amandla, oko kusetyenziselwa ukusetyenziswa kwemisipha, ukufudumeza umzimba, umsebenzi wengqondo. Ngokuxhomekeke kwisantya sokufana nomzimba, i-carbohydrates iyahlula ngokukhawuleza kwaye iphosakele. Ziziphi iimveliso eziziqulethe zona, kwaye zihluke njani?

Ii-carbohydrate ezikhawulezileyo: iinkonzo kunye neengxaki

Ngenxa yamandla ayo, i-carbohydrates ithathwa njengowona mthombo wesondlo kubantu. Ngokwe-World Health Organisation, inani labo ekudleni kwethu kufuneka libe ngu-50-60%. Ngoko ke, kubalulekile ukukhetha imveliso efanelekileyo equkethe i-carbohydrates.

Imithombo ephambili ye-carbohydrates isonka kunye nemveliso yepomfa, ukutya okuhlukahlukeneyo, iitapile, izityalo, kunye noshukela kunye nemveliso equkethe. Yiyiphi iqulethe i-carbohydrate ekhawulezayo?

Okokuqala, ushukela kunye neesekese ezahlukeneyo. Kwakhona kwimveliso equkethe i-carbohydrate ekhawulezayo, unokufaka iibhanana ezivuthiweyo, i-watermelon, u-honey, i-honey, isonka esimhlophe, i-melon, imihla emile. Ii-carbohydrate eziqulethwe kuwo, zixutywa ngumzimba ngokukhawuleza. Kodwa oku akuko kulungile njengoko kubonakala ekuqalekeni. Emzimbeni ngumlinganiselo omkhulu wamandla, ogqitywa ngokukhawuleza. I-surplus iguqulwa ibe yinqatha, leyo iya kuba yi-ballast emzimbeni wethu. Ngako oko, iimveliso eziqulethe i-carbohydrate "ngokukhawuleza" zicetyiswa ukuba zithengiswe kakhulu. Ukuba ujwayele ushukela, uzama ukuyifakela ngeemveliso ezifana ne-marshmallow okanye i-marmalade-kubo umxholo wee-carbohydrate ezikhawulezayo.

Umxholo wee-carbohydrates kwimveliso ethile uphelelwe yindlela yokulungiselela. Ngoko ke, iitapile, eziqulethe i-carbohydrate ekhawulezileyo, ayinabungozi kwindlela ebilisiwe. Kodwa amazambane okanye iifriji zaseFransi sele zithwele kakhulu. Kuyafana nokutya okutya. Yaye i-ngqolowa, i-semolina, kunye neerice groats ziba yimithombo ye-carbohydrate ngokukhawuleza emva kokupheka. Enye into yokuba akubona bonke abakulungele ukutya okuluhlaza.

Ngelo xesha, ungakhange ukhangele ukutya okuqukethe i-carbohydrate ekhawulezayo, nje ngokuba ngumthombo weengxaki. Ngokomzekelo, ngokukhathala kakhulu okanye uxinzelelo, azinakulungeleka, kuba bazinikela ngokukhawuleza umzimba ngombane. Ngokuqhelekileyo, ubuchopho bethu, obudla i-25% yamandla onke anikezelwa emzimbeni kwi-carbohydrates, nawo uyawafuna. Ngokukodwa iimveliso ezinjalo ziyimfuneko kwi-hypoglycemia xa izinga leswekile egazini liwela ngokukhawuleza. Kule meko, benza "njengoncedo lokuqala".

Indlela yokubala inani le-carbohydrates ekudleni

Ngokumalunga nokutya okuqhelekileyo komntu onempilo, kuyinqweneleka ukuba ube nemveliso equkethe i-carbohydrate engancinci okanye ende. Ezi ziquka isonka esiqingqiweyo, izityalo, ibhali, iiapulo, i-zucchini, iiperesi. Kwakhona, imithombo ye-carbohydrates epholileyo yimiqabunga, ama-mushroom, anyanisi. Xa zisetyenzisiwe, izinga le-glucose egazini likhuphuka kancane. Ekubeni i- carbohydrate engancinci ingacwangciswanga ngokukhawuleza, i-reserve yamandla yenziwa emzimbeni. Uyakuthandwa yi-carbohydrates epholileyo kunye nomoya - umntu uzizwa ezolile kwaye efanelekileyo.

Unokubala njani inani elincinci le-carbohydrates ekudleni? Ukugxininisa kwii-50% ezingama-60%, kufuneka ukhumbule ngokuphila kwakho. Ukuba usebenza ngokusisigxina emsebenzini wengqondo okanye uhamba phambili, umzimba wakho udinga i-carbohydrates engaphezulu. Kwakhona kufanelekile ukunikela ingqalelo kweso sibonakaliso njenge- index glycemic (GI). Yaqulunqwa ngabaososayensi ukufumana isantya sokubamba i-carbohydrate ngumzimba. Ukuba ingaphantsi kwe-40, ke imveliso iqulethe i-carbohydrate ephantsi, ukuba ngaphezu kwama-60 - ngokukhawuleza. Iidable nge- index glycemic yeemveliso ziya kukunceda ubone ukuba zeziphi na kwaye kufuneka zifakwe kangakanani ekudleni kwakho.