Ukudla kwama-carbohydrate yiyona ukudla okumnandi kunayo yonke emhlabeni. Futhi lokhu kuchazwa kalula kusuka ekuboneni kwesayensi - ubuchopho bethu ngumthengi oyinhloko ye-glucose, futhi ngokushesha nje lapho sidla into enhle, ihluma, ihluma, ibeka ngokwazisa zonke izinhlobo zama-hormone wenjabulo ngokubuyisela. Ukube kwakungekho okwesongelwa kwe-pancreatic kanye nesisindo esiningi , singadla kuphela ama-carbohydrates ukuba sibe nomqondo ogcweleyo.
Umbuzo: ubuchopho bakho buzozizwa kanjani uma umnciphisa lolu dabulo isonto?
Ake sizame ukuxazulula lo msebenzi onzima, sibone imenyu ekhangayo yokudla kwe-carbohydrate isonto.
Izimiso
Umgomo oyinhloko wokudla kwe-carbohydrate isonto ukulahlwa ngokuphelele kwama-carbohydrate. Ngokuqondile, ukuze uthole induduzo yakho, lokhu kubizwa ngokuthi ukuvinjelwa. Kodwa-ke, siyaphawula ukuthi ukudla okujwayelekile kungama-carbohydrate engama-60%. Thina ekudleni okungewona ama-carbohydrate ngeke kudle okungaphezu kuka-250 kcal. Kuvela, esikhundleni sama-60%, ama-carbohydrate azokwakha ukudla kwethu ngamaphesenti angama-12,5% (uma nje okuqukethwe kwekhalori kokudla okuvamile kungu-2000 kcal). Umehluko ophawulekayo!
Manje mayelana nokuthakazelisa - awukwazi ukulawula ukungena kwamaprotheni, uzidla njengokungathi umphefumulo ufisa. Ngenxa yalokho, ukudla kwe-carbohydrate yokudla kunamaprotheni angama-60-70% (ngokudla okunomsoco ovamile, ama-25% ama-khalori athathwa amaprotheni).
Ngamafutha awukwazi ukuzulazula. Khetha amaprotheni aqukethe amafutha, kodwa akuwona amanoni kakhulu.
Kuyinto emnandi ukuthi okuqukethwe kwekhalori kulesi sidlo akudingekile.
Ngaphezu kwalokho:
- inani lokudla - 5-6 ngosuku;
- ukusetshenziswa kwamanzi - 2 amalitha;
- amanzi ngemva kokudla - hhayi ngaphambi kwamaminithi angu-30;
- ukudla ngaphambi kokulala - amahora angu-2-3.
Imenyu ye-carbohydrate yokudla ijwayele ukusetshenziselwa ukulahlekelwa isisindo ngabachwepheshe bezemidlalo. Esikhundleni salokho, bakubiza ngokuthi kuyomisa - ukukhipha amafutha angaphansi komzimba kanye nomdwebo ocacile wokukhululeka. Kodwa-ke, ngenkathi abagijimi behlezi ekudleni okunjalo, isimo sabo sibhekwa ngabanakekeli bokudla kanye nezemidlalo odokotela, okuncipha umonakalo empilweni.
Imenyu
Ukudla okunama-carbohydrate okuyiqiniso, akufaki konke okumnandi, ufulawa, izithelo, okusanhlamvu, ubhontshisi.
Okuthiwa:
- imifino esithambile - izaqathe, beet, ummbila, amazambane, njll;
- ama-sweeteners - asetshenziselwa imikhiqizo "ngaphandle kokushukela";
- ukudla okudliwayo nokudla okungenamafutha - "ukudla" okuye kwenzeka, ngenxa yokusetshenziswa kwezithasiselo zesitashi, hhayi umsuka wemvelo kakhulu;
- utshwala;
- izithelo namajusi (kufaka phakathi futhi ahlanzekile) - ama-alas, ushukela kakhulu;
- imikhiqizo eye yenzeke ukukhiqizwa kwezimboni - isibonelo, ukudla okufriziwe nemikhiqizo eqedile ukusetshenziselwa kusetshenziselwa izithasiselo ze-carbohydrates.
Yini evunyelwe futhi yamukelwa?
Emva kwakho konke okungenhla, abanye bangase babe nombuzo - yini ongayidla ekudleni okungewona ama-carbohydrate. Siphendula:
- inyama;
- inhlanzi;
- by-imikhiqizo;
- amaqanda;
- izinhlanzi zasolwandle;
- ushizi, i-cottage shizi;
- ama-yogurt ngaphandle kwezithasiselo, i-kefir, ukhilimu omuncu, ubisi;
- Amantongomane: umsedari, ama-alimondi , ama-walnuts, imbewu ye-sunflower, amathanga;
- Izithelo ezimuncu: ama-apula aluhlaza, ama-cranberries, ama-currants;
- imifino eluhlaza.
Iyini ingozi?
Siqale ngeqiniso lokuthi ubuchopho bakho ngeke bube mnandi kakhulu ngaphandle kobumnandi (buhlungu ngenxa ye-tautology).
Umzimba wethu ukhulula isisindo ngenxa yokuthi uyeka ukuthola umkhiqizo we-digestible kalula - ama-carbohydrate. Ngenalutho, kufanele ihlukanise izimpahla zayo.
Maye, lokhu ukugaya kudlala isikhathi eside kunokuba ubuchopho bungakwazi. Yilungiselele ukuthi ngesikhathi sokudla kwe-carbohydrate uzolahlekelwa kahle, inkumbulo yakho, ukunakekelwa, ukuxilongwa nakho konke okuhlobene nobuchopho kuyonakele.