Ungakhohlwa ukuthi ngokuthuthukiswa okujwayelekile nokukhula komzimba sidinga inani elithile lama-carbohydrate ngosuku. Kodwa-ke, yini okufanele uyenze uma unquma ukuhamba ekudleni bese uzikhawulela kuzo zonke izinhlobo zokudla ezingabangela ukukhuluphala. Kulesi simo, kubalulekile ukugcina izinqubo zama-carbohydrate ngosuku.
Zingaki ama-carbohydrate ngosuku oludingekayo?
Okokuqala, siyabona ukuthi akuwona wonke ama-carbohydrate ayasiza kakhulu kubantu. Ngakho, izondlo zihlukanisa wonke ama-carbohydrate zibe zilula futhi eziyinkimbinkimbi. Owokuqala ubizwa nangokuthi okusheshayo, okukhulumela ngokwawo. Lezi zondlo ziyashesha ukungena egazini, kanti zinenani elincane lokudla okunomsoco. Ngesikhathi lezi zinsuku zithatha isikhathi eside, kodwa izakhiwo ezinhle zomzimba azilethi kancane. Kukhona uhlobo lwesithathu lwe-carbohydrate - fiber. Kudingeka kakhulu ukuhlanza umzimba.
Ukuthinta umbuzo wemali edingekayo ye-carbohydrate ngosuku, kubalulekile ukuthi uqaphele ukuthi okungenani ubuncane buvunywe ngabanikazi bokudla. Usuku kufanele lithole ama-gramu angu-50 we-carbohydrate. Umthamo omkhulu utholakala ekubalweni kwama-gramu angu-2-3 we-carbohydrate kilogram ngayinye yesisindo somzimba oyifunayo. Bala ivolumu owutholile emini kungaba ngamalebula. Isibonelo, kwiphakeji lamaswidi kubhaliwe ukuthi 100 g yomkhiqizo uqukethe 90 g we-carbohydrates. Uma udla 50 g amaswidi kuphela, ngokulandelana, uzothola 45 g.
Uma ucabangela inani lama-carbohydrate iqembu elidinga ngosuku, ngakho-ke, kufanelekile ukucabangela ukukhishwa kwe-carbohydrate elula ekudleni bese uyishintsha ngokuyinkimbinkimbi, isibonelo, iphalri ekuseni. Lokhu kuzokhipha inkokhelo yamandla namandla okuqeqesha noma ukusebenza ngokomzimba. Qaphela umthetho wegolide we-carbohydrates: sidla izithelo kuze kube ngu-5 ntambama, kanye ne-porridge kuze kube ngu-14.00. Kuphela kulesi simo, ukudliwa ngeke kubekwe eceleni kwamakhilogremu engeziwe.