Xa sisenza ukutya Sisoloko sinotyekelo lokungangenisi naluphi na uhlobo lwekhabhohayidrethi, sisenzo esibi kakhulu kuba umzimba ufuna onke amaqela ukutya ukuze ube sempilweni.
Kuya kufuneka ubandakanye iicarbohydrate Nakuphi na ukutya, kufuneka sazi ukuba zeziphi iicarbohydrate eziza kusinceda kakhulu ukuba sempilweni kwaye sinciphise umzimba.
Apha sikuxelela ngakumbi malunga iicarbohydrate kufuneka ubandakanye kwisidlo sakho, nokuba ujonge ukunciphisa umzimba okanye ugcine ubunzima bakho buphantsi kolawulo.
Uyilo lokutya lubaluleke kakhulu, khetha kukutya nini, kukutya njani, kwaye kukuxube njani.
Iimpawu zecarbohydrate
IiCarbohydrate njengoko kunjalo, zinjalo iibhayolecule ikwabizwa kanjalo iiCarbohydrate, Iswekile okanye iisakramente. Banceda umzimba ukuba uwunike amandla owafunayo ukuze usebenze kwaye wenze yonke imisebenzi yemihla ngemihla.
Igalelo kugcino kunye ukufumana amandla kwangoko, ngengqondo kunye inkqubo yovalo bayakwazi ukuba nomsebenzi olungileyo enkosi kumandla awuzisayo.
Sifumana iintlobo ezimbini zeecarbohydrate:
- Iicarbohydrate ezilula: zithathwa ngokukhawuleza kwaye zisinike amandla ngokukhawuleza. Zithathwa ngokuba ziyingozi, zinokuba luncedo kakhulu xa sineswekile esezantsi yegazi. Ayifumaneki kwi-pastries okanye kwiimveliso zeshishini, kodwa nakwimifuno kunye neziqhamo.
- IiCarbohydrate ezintsonkothileyo: Zizo ezinesakhiwo esine-branched molecular, oku kubangela ukuba izondlo zithathe kancinci, kuthintele iincopho zeswekile. Sifumana kuzo zonke iinkozo, amandongomane, ipasta yengqolowa epheleleyo okanye iimbotyi.
Zazi iicarbohydrate ezingakwenzi utyebe
Emva koko siyakuxelela zithini ii-carbohydrate Kuya kufuneka ugcine engqondweni ukwenza ukutya okunempilo, ukubazisa kwimihla yakho yemihla ngemihla ngaphandle kokucinga ngokuba uzuza ubunzima okanye hayi.
Isonka esipheleleyo
Isonka sengqolowa esipheleleyo yenye ye carbohydrate ezintsonkothileyo ukuba sifumana impilo esempilweni kwindawo yokutya yonke. Yenziwe ngomgubo wengqolowa oqulethe ii-carbohydrate ezimbalwa kwaye inezakha mzimba ezininzi, ezinje nge Iiproteni, ifayibha, ii-luteins kunye ne-phosphocholine, ukongeza kwizimbiwa kunye neevithamini.
Esi sonka sengqolowa siyanelisa kwaye sisinceda silawule ukutya kwethu kwaye ke siphephe ukutya kakhulu.
Frutas
Iziqhamo azisenzi sityebe, zininzi iivithamini, iiminerali, zizityebi kwii-antioxidants kwaye nangona zingabonakali kumxholo wekhabohayidrate, ezinye zazo kufanelekile ukuba ziqwalaselwe.
Emva koko, sikuxelela ukuba zeziphi iziqhamo ekufuneka uyithathele ingqalelo:
- Iponyoponyo.
- Iziqhushumbisi.
- Ilamuni.
- Irasbheri.
- Ierberberries.
- Ujodo.
- Igwava.
- Ipapaya.
- I-grapefruit.
Imifuno kunye nemifuno
Ukuba sifuna ukunciphisa umzimba kufuneka sibuyekeze ukusetyenziswa kwemifuno kunye nemifuno. Basinceda ukuba sihlale sisempilweni, ukusukela oko izimbiwa, ifayibha, iivithamini kunye ne-antioxidants abasinika zona ziluncedo kakhulu. Imifuno kunye nemifuno isinceda ukuba sinciphise umzimba kwaye silwe nokutyeba.
Las imifuno kunye nemifuno zikwanceda ukunciphisa i-cholesterol kunye ne-triglycerides, kuthintele uxinzelelo lwegazi oluphezulu, zisincede siphelise ityhefu kwaye siphephe ukugcinwa kolwelo.
Amantongomane
Nangona ziphezulu kakhulu kwiikhalori, zigqibelele ukuba sifuna ukusebenzisa iikhabhohayidrethi ezisemgangathweni. Basempilweni ngenxa yomxholo wabo ophakamileyo kwi fatty acids, imicu kunye neeproteni. Kukugqibelele ukunciphisa umngcipheko wentliziyo kunye nokugula sisifo se-metabolic.
Kukutya ekufuneka kutyiwe ngokuphakathi, sicebisa ukuba singagqithi kwiigramu ezingama-30 ngosuku.
Oats
La oatmeal Ifumene abalandeli abaninzi, ukusukela kumaxesha amandulo ibisetyenziselwa ukwenza isonka kunye nomgubo wokutya, inomxholo ophezulu we Iiproteni, iivithamini, i-calcium, isinyithi kunye ne-zinc.
I-Oats inceda ukugcina amanqanaba e-cholesterol ngenxa iiamino acid y omega 3. Iicarbohydrate ezikwi-oats zifunxwa kancinci, ke kuluncedo kakhulu ukuzitya kwakusasa njengoko zisinika amandla ngokuthe ngcembe kuzo zonke iiyure zokuqala.
Ngaba ingongezwa Iigram ezingama-40 ngosuku lwe-oatsIya kusinceda sigcine amathumbu acocekile kuba asinceda siphephe ukuqhina.
Musa ukusika iikhabhohayidrethi ekudleni kwakho
Ukutya okuneproteni ephezulu kuhlala kuphelisa ukutya okune-carbohydrate ngokupheleleyo, ngenjongo yokubeka umzimba kwi-ketosis, oko kukuthi, ukuqala ukufumana amandla kwiivenkile zomzimba. Ezi ntlobo zokutya ziyasebenza ukuba zenziwa kwixesha elifutshane, kodwa ukuba sizigcina ixesha elide sinokuba neempawu ezingathandekiyo:
- Udiniwe kwaye udiniwe.
- Uya kuyikhumbula uxinzelelo
- Uya kuba ngaphezulu ndonwabe kwaye iyacaphuka.
Gcina ukhumbula ukuba ukutya okususa iqela lokutya akululanga ekuhambeni kwexesha, ke ukuba ujonge ukunciphisa umzimba, unganqikazi ukuya kugqirha oyingcali ukukukhokela kwilahleko.
Musa ukubeka impilo yakho emngciphekweni ngenxa yokutya okungalunganga, qalisa ukuzisa oku kutya kwimini yakho yemihla ngemihla ukuphucula indlela otya ngayo.