Ukunciphisa inani lama-carbohydrate ekudleni kwakho kungenye yezindlela ezingcono zokulahlekelwa isisindo. Ngokuvamile, le ndlela isisiza ukunciphisa ukudla futhi kubangele ukulahlekelwa kwesisindo "ngokuzenzekelayo". Ngaphezu kwalokho, ukulawula okunembile kwe-carbohydrate kuqeda isidingo sokubala amakholori kwisabelo ngasinye sokudla esidliwe nsuku zonke.
Kungani kubalulekile ukunciphisa inani lama-carbohydrate?
Emashumini ambalwa ambalwa adlule, iziphathimandla zasemkhakheni wezokwelapha ziye zancoma ukunciphisa ukudla kwe-caloric futhi zishintsha ekudleni okunamafutha.
Kodwa inkinga ukuthi lokhu kudla akusebenzi ngempela. Ngisho noma abantu bekwazi ukunamathela kuso, abatholi imiphumela ephawulekayo kakhulu. Okunye okunye ukunamathela ekudleni okuncane kwe-carbohydrate isikhathi eside. Lokhu kudla kunciphisa ukusetshenziswa kweshukela nesitashi (isinkwa, i-pasta, njll), futhi kufakwe esikhundleni samaprotheni namafutha.
Izinzuzo ze-carb low-diet akuzona nje ukulahlekelwa kwesisindo esisebenzayo. Ukusetshenziswa okunamandla kwama-carbohydrate kunciphisa ushukela wegazi, umfutho wegazi kanye ne-cholesterol.
Mangaki ama-carbohydrate adingeka ukuthi adliwe ngosuku ngalunye kuncike eminyakeni, ubulili, umzimba, izinga lomsebenzi, umkhuba wokudla kanye nesimo samanje sokugaya.
100-150 amagremu ama-carbohydrate ngosuku
Lokhu kudla okulinganiselwe kwama- carbohydrate . Lokhu kwanele kubantu abanesilinganiso esiphezulu futhi abakhuthele, kulabo abahola indlela yokuphila enempilo nje ukuze balondoloze ithoni yabo.
Ama-carbohydrates ongawadla kulokhu:
- yonke imifino ngaphandle kwemingcele;
- izingcezu ezimbalwa zezithelo ngosuku;
- ukudla okunomsoco omncane (isibonelo, amazambane, irayisi, i-oats).
50-100 amagremu ama-carbohydrate ngosuku kuyadingeka ukuze ulahlekelwe isisindo ngaphandle komzamo omkhulu. Ama-20-50 amagremu ama-carbohydrate ngosuku yindlela yokukhetha abesifazane abadinga ukulahlekelwa isisindo ngokushesha, obhekene ne-bulimia noma abanesifo sikashukela.
Kodwa-ke, kufanele kukhunjulwe ukuthi ukudla okuphansi kwe-carbohydrate akuyona ikholi yokuyeka ukuthatha ama-carbohydrate ngokuphelele. Ukwenqaba kwabo kubangela ukungalingani futhi kuphazamise ukusebenza kahle kwezinto eziphilayo.