Kunezinhlobo ezimbili eziyinhloko zama-carbohydrate:
- Abantu abanzile namanje babiza ama-carbohydrate ngokushesha. Leli gama lazithola ngenxa yezinga eliphakeme lokufaniswa komzimba. Ukusetshenziswa kwazo ekudleni kudonsa ukujuluka okukhulu ezingeni likashukela egazini. I-carbohydrate ephuthumayo kufanele ibe yilabo abantu abanesisindo somzimba okhulayo kanye nobungozi besifo senhliziyo. Ukukhipha ama-carbohydrate elula ekudleni kuze kube phakade akunakwenzeka, njengoba ukuntuleka kwabo kungabangela ukukhathala nokuvimbela isivinini sokuphendula.
- Ama-carbohydrate aqinile aqukethe isitashi, i-fibre kanye ne-glycogen esakhiweni sabo. Ukuhlukaniswa kwe-molecule ye-carbohydrate eyinkimbinkimbi kuhambisana nezindleko ezinkulu kakhulu kunezokuhlukaniswa kwama-carbohydrate alula. Ngakho-ke, kukholelwa ukuthi ukusetshenziswa kwama-carbohydrate okuyinkimbinkimbi akuyona ingozi kubantu ababukele lesi sibalo.
Yikuphi ukudla okuqukethe inani elincane lama-carbohydrate?
Okuqukethwe okuphansi kakhulu kwe-carbohydrate ekudleni kubonakala phakathi kwemifino. Imifino emisha, izithelo nemifino iqukethe isilinganiso sama-5 amagremu we-carbohydrate nge-100 g yomkhiqizo. Ukuqaphela ukudla okuncane-ama-carbohydrate, kunconywa ukufaka phakathi kokudla imikhiqizo yobisi omuncu - i-kefir, i- cottage ushizi , ubisi oluboshiwe. Futhi, okuqukethwe okuncane kwe-carbohydrate kubonakala ekudleni. Kumele kuqashelwe ukuthi i-shellfish ne-sea kale cishe ayinamafutha kuwo. Inkukhu yezinkukhu, izinhlanzi ezincane nezinkomo zasolwandle zinezinto ezincane kakhulu ze-carbohydrate engama-0.3-0.7%.
Cabanga uhlu oluningiliziwe lwemikhiqizo ephansi-carb:
- ingulube, inyama yenkomo, iwundlu (okusho umkhiqizo ohlanzekile, ushubile noma ubilisiwe ngaphandle kokwengeza amasoso nezinye) - 0%;
- umdlalo, inkukhu kanye nonogwaja umbhangqwana - 0%;
- inhliziyo nesibindi sezinyosi - 0%;
- inkukhu yesibindi - 1.5%;
- imikhiqizo yokusanhlamvu - 0.5, 2%;
- iqanda - 0.5%;
- inhlanzi, ama-shrimp, i-caviar - 0%;
- ama-lobsters - 1%;
- izinhlanzi - 5%;
- amaqabunga - 2%;
- i-zucchini - 3.1%;
- isilimo esidliwayo esinamagatsha anamanzi (okuyingxenye eluhlaza) - 2.9%;
- iklabishi, i-aubergine - 5.7%;
- amakhowe - 3.3%;
- i-asparagus, ulethisi, isipinashi - 3.7%;
- utamatisi - 3.4%;
- Ukhukhamba - 3.6%;
- umbala iklabishi - 5%;
- ubisi lwezimbuzi - 4.5%;
- ubisi lwezinkomo - 4.8%;
- ukhilimu omuncu 10% fat - 3.2%;
- i-cottage cheese ephansi-1.8%;
- i-yoghurt (engahlanjululwa) - 3.8%;
- ubisi obomvu - 4.1%;
- brynza - 0%.
Kubalulekile ukwazi ukuthi ukudla okubandakanya kuphela lokhu kudla kungaholela ekuntulekeni kwama-carbohydrate, futhi okuholela ekuhluphekeni okubucayi okuhlelekile. Ngakho-ke, ukusebenzisa ukudla okuncane kwe-carbohydrate, kufanele uthintane nomuntu onomsoco ongakwazi ukudweba ukudla okunembile nokulinganisela.