Ama-carbohydrate adingekayo ekudleni okunempilo, kodwa uma uwakhetha kahle, angakusiza ngisho nokunciphisa umzimba. Naphezu kwegama elibi abanalo kanye neqiniso lokuthi kunoma yikuphi ukudla okunciphisa umzimba, into yokuqala evinjelwe ukusetshenziswa kwabo, ama-carbohydrate anempilo angaba usizo olukhulu lapho ufuna ukunciphisa umzimba.
Ngaphezu kokunikeza amandla, ama-carbohydrate amahle asiza ukuqeda amafutha futhi anenzuzo kakhulu empilweni. Ngakho-ke, zibalulekile ekudleni okunempilo, ngisho nalapho ufuna ukwehlisa isisindo. Funda ukukuthatha ngendlela efanele futhi uthole ukuthi yikuphi ukudla okunothe ngama-carbohydrate ukukusiza ulahlekelwe isisindo ngempumelelo futhi ngaphandle kokufaka impilo yakho engcupheni.
ama-carbohydrate asiza ukwehlisa isisindo
Into yokuqala okufanele uyazi ukuthi umuntu ngamunye unemetabolism ehlukile nokudla kuthinta umzimba ngamunye ngendlela ehlukile. Abanye abantu badla zonke izinhlobo zama-carbohydrate ngaphandle kwemiphumela ebuhlungu emzimbeni wabo, okungenani ngaphandle. Futhi kwabanye, ngakolunye uhlangothi, ukudla izinhlobo ezithile zokudla kuphakamisa inzuzo yesisindo esingenakulungiseka.
Ngakho-ke, akufanele neze uziqhathanise nabanye abantu, lalela umzimba wakho futhi uhlaziye ukuthi ukudla kusebenza kanjani ngokusekelwe emikhubeni yakho. Uma uzivocavoca njalo, umzimba wakho uzothatha ama-carbohydrate ngendlela ehlukile kunalapho uphila impilo yokunganyakazi. Kafushane, zonke izici kufanele zicatshangelwe ngaphambi kokuqeda noma ukukhawulela ukudla. Manje, uma ufuna ukunciphisa umzimba futhi ungayeki ama-carbohydrate, kufanele khetha okunempilo sebenzisa ngokunenzuzo zonke izinzuzo zayo.
Ama-oats
Lokhu okusanhlamvu sekuyinto ebalulekile ekudleni kwabo bonke abafuna ukuthuthukisa indlela abadla ngayo. Ngenxa yazo zonke izinzuzo zayo, ingenye ye-carbohydrates engcono kakhulu okufanele ifakwe ekudleni, ngisho nalabo abafuna ukunciphisa umzimba.. I-Oatmeal iwukudla okusanhlamvu okunamaprotheni amaningi kakhulu, ecebile kakhulu ku-fiber, inikeza amandla esikhathi eside ngenxa yokumuncwa kancane kwama-carbohydrate, iqukethe inani elikhulu lamaminerali namafutha anempilo.
i-buckwheat
Lokhu okusanhlamvu okungamanga kuyi-carbohydrate efanelekile kubantu abadinga amandla engeziwe, abasubathi kanye nabantu abenza umsebenzi omningi womzimba. Kodwa futhi kulabo abafuna ukunciphisa umzimba ngaphandle kokuyeka izinzuzo zama-carbohydrate kwekhabhoni. Ngaphezu kokuba ukudla okucebile ngamaprotheni, amaminerali, ama-antioxidants kanye ne-fiber, iyi-carbohydrate engena-gluten, okuwukudla okulungele ama-celiacs.
Ubhanana
Kude nedumela elibi lalesi sithelo esivinjelwe ngokungafanele ekudleni kokunciphisa umzimba, ubhanana uwukudla okulungile kokunciphisa umzimba. Iqukethe carbohydrate okunempilo, i-fiber, amaminerali namavithamini akwenza kube ukudla okunempilo kakhulu. Yini enye, ubhanana ukhulisa amandla, ulawula amazinga kashukela egazini futhi andise umuzwa wokusutha.
I-Quinoa
I-superfood par excellence, mhlawumbe leyo eyaqala udumo lwalolu hlobo lokudla ngokwakheka okuhle okunomsoco osekubalulekile kunoma yikuphi ukudla okunempilo. I-Quinoa ingumthombo omkhulu wamaprotheni, amaminerali, amavithamini kanye ne-fiber. Yini enye, iqukethe ama-amino acid kanye nenkomba ye-glycemic ephansi kakhulu. Ngokuqondene nokuncipha kwesisindo, i-quinoa isiza ukusheshisa imetabolism futhi ithuthukise ukusetshenziswa kwamandla. Ngakho iba enye yama-carbohydrates angcono kakhulu, enempilo futhi ephelele ekudleni kwalabo abafuna ukunciphisa umzimba.
Njengoba ubona, kunezindlela eziningi ongakhetha kuzo uma kuziwa ekukhetheni ukudla okunothe ngama-carbohydrate ngisho nalapho wenza ukudla okwehlisa isisindo. Lolu hlobo lokudla luyadingeka ukuze uthole amandla, kodwa futhi ukuze umzimba uthole imisoco oyidingayo ngaphandle kokungeza amafutha noma ama-calories engeziwe. Ngaso sonke isikhathi khetha ama-carbohydrate anempilo futhi uwapheke kalula ngangokunokwenzeka. Ngale ndlela, uzokwazi ukujabulela izitsha ezicebile kakhulu, ezinomsoco nezinambitheka ukuze ulandele ukudla okunempilo futhi ulahlekelwe isisindo ngokuzibophezela.