Uvame kangakanani ukuzwa inkulumo - ukuze ulahlekelwe isisindo, udinga ukuyeka ukudla ama-carbohydrates, uthi ama-carbohydrates, amaqebelengwane namaswidi nje. Maye, lapha kukhona ukungaqondi kahle. Ngaphandle kwalezi "carbohydrates" eziyingozi ngeke sikwazi ukucubungula amafutha namaprotheni, futhi ngokushesha isibindi sethu sinqabe ukusebenza nhlobo, futhi umthengi oyinhloko we-carbohydrate ingqondo. Futhi, ungamlahla kanjani?
Uyini umehluko phakathi ko "okuhle" nokuthi "kubi"?
Wonke ama-carbohydrate, empeleni, nama-proteine anezinhlayiya, ekugcineni, aguqulwa abe yi-glucose, okungukuthi - amandla ngendlela ehlanzekile, okuyinto, ngendlela, engummeli wama-carbohydrate okusheshayo, futhi ngaphandle kwawo, kune-carbohydrate esheshayo. Ukwahlukana okunemibandela kwenzeka ngokuya ngokuthi i-carbohydrate esheshayo ikwazi kanjani ukwahlukana phakathi kweglucose. Ngakho sithola ama-carbohydrate okusheshayo futhi aphuza, enombhalo ophezulu futhi ophansi we- glycemic (GI).
Ama-carbohydrate okusheshayo
I-carbohydrate esheshayo iyingozi ngoba ngokushesha ihlukaniswa ne-glucose, izinga layo legazi likhuphuka kakhulu (futhi!), Futhi ama-pancreas kufanele akhulule ngokushesha i-insulini, eyenza i-glucose ibe ngamafutha. Uma le nqubo isuphelile, siphinde sizwe nesifiso sokuphakamisa izinga leshukela, futhi sidle i-candy yesibili, ngakho-ke kungenzeka kwenzeke njalo. Ngenxa yalokho, sinokukhuluphala nokuphazanyiswa kwama-pancreas.
Ama-carbohydrate okusheshayo ekudleni ajwayelekile, nansi edume kakhulu futhi adumile:
- ushukela, uju (okuyizinyosi ezenziwa ushukela);
- amakhekhe, amaswidi, amakhukhi, i-ayisikhilimu;
- ushokoledi;
- jam, jam;
- irayisi emhlophe, i-oatmeal;
- izithelo ezimnandi - upinapple, amagilebhisi, ikhabe, ikhabe.
Ukukhipha konke, ngokuqinisekile ngeke kwenzeke, kodwa ukunciphisa ngangokunokwenzeka, amaswidi okudla kuphela kumaholide - emandleni ethu!
I-slow or carbohydrate ene-GI encane
Ngokuqondene nemikhiqizo ene-carbohydrate encane, yebo, yebo, engaphansi. Ngenxa yama-carbohydrate anjalo, izinga leshukela legazi liyakhula kancane kancane, ama-pancreas akudingeki enze ukuqhuma ngokungazelelwe, okusho ukuthi imimoya yethu ayiqhubeki kanjalo. Inani lama-carbohydrate ekudleni kwansuku zonke kufanele libe ngaphezu kuka-50%, leli zinga kufanele lifinyelelwe ikakhulukazi nge-carbohydrate encane ekudleni.
Cabanga ngalokho okuqukethe ama-carbohydrate amancane:
- i-macaroni nesinkwa esingakolweni sonke ;
- ibhali, yonke imifino;
- ama-apula, amapheya, ama-plums, ama-kiwi, ama-grapefruits, ama-apricot omisiwe;
- iklabishi omhlophe, Brussels, utamatisi, ukholifulawa, anyanisi;
- amakhowe, i-zucchini, isipinashi, i-pepper.
Qaphela ukuma kanye nempilo yomzimba wonke, ngoba lezi zingqinamba ezingenakulinganiswa. Futhi uma uyizinyo elimnandi, udle amaswidi kuphela kumaholidi, kholwa mina, ukunambitheka kwabo kulokhu kuyoba okumnandi!