Into yokuba - carbohydrate ezilula kunye nezintsonkothileyo?

Abantu abo itye ngenxa yezizathu zempilo okanye ukuze ukunciphisa umzimba, kubalulekile ukuba wenze ekudleni kwakho. Xa eyila i menu kufuneka akwazi ukwahlula phakathi carbohydrate alula nanzima.

Ukwahlulwa ekudleni kwinqanaba kwisalathisi Glycemic (GI)

GI luphawu esisiseko ukuntsonkotha carbohydrate. Simple kunye carbohydrate ezintsonkothileyo abe aphezulu okanye asezantsi index Glycemic. Olu phawu lubonisa indlela ukutshintsha isixa iswekile egazini kuxhomekeka ukudla.

Products nge GI eliphezulu (zizityebi carbohydrate) ibe lula:

• ukunyuka okukhulu amaqondo eswekile yegazi;
• isizukulwana isixa esikhulu insulin;
• ukubunjwa yesibambiso okunamafutha;
• zokuphila 1-1.5 hr. emva kokusetyenziswa.

Foods ezinomthamo ephakamileyo carbohydrate kakhulu elula zezi: ehla umgubo emhlophe, nobusi, iilekese kunye nasiqhamo sithile (iidiliya, iibhanana, amapere, nabantwana), incindi, kuquka esandula oluphumayo. Ukutyelela uqheliso ukunciphisa ubunzima ezi mveliso kudliwa phambi izidlo eziphambili. Emva umthambo kuRebheka umntu kufuneka bazalise ezihambelana nokuhanjiswa kwamandla ombane, ngoko ukuze yamkelwe kwi carbohydrate ukutya ekupheleni kwalo msebenzi.

Products nge GI ephantsi (izityebi carbohydrate entsonkothileyo) ibe lula:

• alwe amavila;
• ukuthintelwa seswekile kunye nezifo pancreatic;
• ukunyuka kancinane isixa glucose egazini;
• Conservation of energy balance;
• imvakalelo kuhluthe ixesha elide.

Foods ezinomthamo aphezulu carbohydrate ezintsonkothileyo ziquka iitapile, buckwheat, irayisi, ipasta, nesonka esibizwa. Kucetyiswa ukuba basebenzise ukutya zidweliswe apha sakusasa. Ngexesha lo msebenzi kufuneka badle carbohydrate elukhuni iiyure 1-1.5 phambi uqeqesho.

Ukutya yokutya GI nempembelelo ephantsi emihle umzimba. Simple menu inceda ukudala itafile okhethekileyo, nto leyo ebonisa ukuba GI uqikelelo ukwenzela iimveliso ezithandwayo.

carbohydrate ezilula kunye nezintsonkothileyo yomxhesho

Amanqanaba glucose oqhelekileyo kubaluleke kakhulu ukuba umntu ngamnye, kuba ifuna iiseli zomzimba ukuze amandla. carbohydrate ezilula kunye nezintsonkothileyo badlala indima ebalulekileyo ekulungiseleleni ukutya zokutya. Ukulahla okanye enye akunakwenzeka ngokupheleleyo, njengoko enze umsebenzi esimbaxa amandla. Ukongeza, ukusetyenziswa carbohydrate kunceda ukuphucula isimo.

Kwaye kunjalo, kwezinye iimeko, ukulungiselela zokudla le menu bayacetyiswa ukuba ukuphelisa carbohydrate. Elwe inika nemiphumo emihle. Susa ukubhalisa ekutyeni zizityebi carbohydrate, oko kuyimfuneko yaye abo bagulayo kunye seswekile. Ukuze ngaphandle ukutya, kukhokelela ekwandeni amaqondo eswekile yegazi, kufuneka ufundisise ngenyameko nokwakhiwa bokutya ezithengiweyo. Kufuneka ukuba uthenga iimveliso:

• iqulethe kumafa yayo wekhabohayidreyiti ezingaphezu kwe-5 ezilula;
• phantsi yokucokisa eyomeleleyo okanye imveliso.

Ukuba kunokwenzeka, kungakuhle ukubuyisela:

• ijusi yeziqhamo for iziqhamo;
• esimhlophe isonka sengqolowa yonke;
• corn okanye ezinye kukubola cereal kwimixube zendalo.

Xa ukutya menu yahlula ibe carbohydrate ezilula kunye nezintsonkothileyo kufuneka unikwe iingcali, kwakunye nemveliso ezahlukeneyo okuphekiweyo unokuba index eyahlukileyo GI. Umzekelo, namazambane elosiweyo osisityebi carbohydrate entsonkothileyo, kwaye okubizwa ngayo - elula.