Ukutya okuneekhabhohayidrethi ziphakamisa iswekile yegazi, ke ngoko, kufuneka ulinganise indlela oyisebenzisa ngayo kwaye ubone ukuba zingaphi iigram zecarbohydrates ozityayo mihla le. Iicarbohydrate zohlulwa zibe ziindidi ezintathu:
- Ifayibha
- Isitatshi, eziziicarbohydrates ezintsonkothileyo
- Iswekile
Kwezinye iimeko, sifumana kwiileyibhile iswekile yendalo, okanye iswekile eyongeziweyo okanye i-low-calorie sweeteners, ngakolunye uhlangothi, iziselo ezinxilisayo eziqulethe iswekile, iinkozo ezicutshungulwayo, ezicokisekileyo okanye ezipheleleyo okanye iilekese. Zonke ezi zinto zinokusenza sibe nesiyezi kwaye zisikhokelele kwimpazamo. Ke ngoko, nikela ingqalelo kwaye ufunde ukwahlula phakathi kweefiber, iswekile kunye nesitatshi.
Isitatshi
Iimveliso ezityebileyo ngesitatshi zezi zilandelayo:
- I-oats, ibhali okanye irayisi. Oku kubandakanya iikuki, isonka okanye ii-noodles. Oko kukuthi, zonke iimveliso ezenziwe ngomgubo wengqolowa.
- Iilentile, iiertyisi, iimbotyi ezahlukeneyo.
- Umbona, iitapile okanye iimbotyi ezimhlophe.
Kufuneka sihlule ukuba ekubunjweni kweenkozo sinako fumana ezi zinto zilandelayo:
- Intsholongwane
- Sisindisiwe
- Endosperm
Mhlawumbi uvile nge igciniwe, ngumaleko ongaphandle ogqume iinkozo, yinxalenye enefayibha ezininzi kwaye kwakhona apho ivithamin B kunye neeminerali zifakwa khona. Yena intsholongwane Ngumaleko olandelayo kwaye ikwagcwele izondlo, ivithamin E kunye neeasidi ezibalulekileyo. Okokugqibela, yinyani i-endosperm, inxalenye ethambileyo yokhozo, apho sifumaneka khona isitatshi.
Ukuba sitya ingqolowa epheleleyo, iqulethe zontathu, ibran, intsholongwane kunye ne-endosperm. Ngoko ke, kusoloko kucetyiswa ukuba abantu badle amazimba, ekubeni iinguqulelo ezimhlophe okanye ezihlanjululweyo zilahlekelwe iivithamini kunye neemaminerali.
Iswekile
Njengoko sibonile, iswekile lolunye uhlobo lwekhabhohayidrethi, lukhona kukutya okuninzi, lulula kwaye lusebenza ngokukhawuleza. Sifumana iindidi ezimbini zeswekile:
- Iswekile yendalo, ekhutshwa ngokuthe ngqo ekutyeni, njengobisi okanye iziqhamo.
- Iswekile eyongeziweyo, bonke abo kufuneka sibalekele, oko kukuthi, isiraphu evela kwiziqhamo ezisemathinini, iswekile evela iyogathi, iijusi, iziselo ezithambileyo okanye iipastries zamashishini.
Kwileyibhile sifumana idatha yeswekile kwiigram, zombini zendalo kwaye zongezwa. Singayifumana ibhalwe ngeendlela ezininzi, kodwa ithetha into enye, ukusuka kwimolasses, iswekile yemoba, iswekile engumgubo, i-sucrose, i-lactose okanye i-fructose.
Ifayibha
La ifayibha ivela kwizinto eziphuma kwisityalo, asinakuze siyifumane ifayibha ekutyeni okuvela kwizilwanyana, njengamaqanda, inyama okanye intlanzi.
Ifayibha yinxalenye esingenako ukwetyisa kwizityalo, kuquka iziqhamo, imifuno, amandongomane, iimbotyi okanye iinkozo. Ifayibha ilungele ukukhathalela umzimba njengoko inceda amathumbu ethu ukuba angonqeni kwaye ahlale ecocekile.
ukuba musa ukuqhina Kufuneka sisebenzise umndilili we-30 grams yefiber yonke imihla, uninzi lwabantu luyayitya, nangona kunjalo, abantu abaninzi abakayazi ukuba kubaluleke kangakanani na ukulahla inkunkuma kunye ne-toxins.
Koku kutya kulandelayo ungayifumana ukuya kuthi ga kwinqanaba elikhulu okanye elingaphantsi:
- Imifuno.
- Iziqhamo nemifuno
- Iinkozo ezipheleleyo: isonka esipheleleyo, i-grackers, i-noodles, irayisi emdaka, njl.
- Amantongomane
Kuzo zonke ezi carbohydrates kufuneka sizisebenzise ngokuthe ngqo ekutyeni kuba ukuba sithatha izongezo azinakuba nesiphumo esifanayo. Kwezithathu, isitatshi, iswekile kunye nemicu, yinto yokugqibela ekufuneka sigxininise kuyo ngakumbi, kuba iyona nto inempilo kwaye isinceda ukuba sinciphise umzimba, sizive singcono, sinciphise i-cholesterol, sandise amandla kwaye siphucule imeko yethu yempilo ngokubanzi.
Ngoku unokuqonda ngcono zeziphi iintlobo ezahlukeneyo zecarbohydrates kwaye xa umntu ekuxelela ukuba awukwazi ukutya iicarbohydrates ekutyeni, azilunganga ngokupheleleyo, kuyimpazamo ukwenza ngaphandle kwawo onke la maqela okutya, kufuneka utye yonke into kodwa ngamancinci amancinci.