Ukudla kwe-carbohydrate kunezinhlobo eziningi: kuhlanganisa nokudla kwe-Kremlin, indlela kaMontignac, ukudla kwe-Atkins, nokudla kwe-beach eseningizimu ... Bonke babumbene nomqondo oyisisekelo wokuthi ama-carbohydrate yizinto ezimele zikhishwe ekudleni ngaphandle kokulimaza umzimba, ngakho-ke indlela elula yokuzivikela ekubukeni kwamakhilogremu engeziwe.
Ukudla ngaphandle kwama-carbohydrate: kusebenza kanjani?
Ukukhishwa kwama-carbohydrate kusikisela inzuzo eyinkimbinkimbi yomzimba:
- Ama-carbohydrate ayinxenye enomsoco yokudla, futhi ngokunciphisa amaphesenti abo ekudleni kwansuku zonke, umzimba awuwutholi ama-kilojoule angaphezulu futhi awuqongeleli amafutha.
- Ukuvinjelwa kwama-carbohydrate ekudleni kwansuku zonke kunomthelela ekunciphiseni kokudla. Ama-carbohydrate alula afana noshukela, imikhiqizo yefulawa, okusanhlamvu okukhanyayo, imifino yemifino kanye nezithelo, aphukile ngokuhamba okusheshayo futhi anegazi eligcwele nge-glucose, okwenza ukwanda kwamazinga kashukela egazini futhi kuvuselele i-insulin ejection. Ngenxa yalokhu, izinga leshukela legazi lihla kakhulu, futhi lo muntu uphinde anqobe umuzwa wendlala.
- Kusukela kuma-carbohydrate umzimba othola i-glucose, okusho ukuthi ukungabi khona kwabo kuyashukumisela ukuba kusetshenziselwe ukuqoqwa kweminyaka emdala: okokuqala yi-glycogen, kanye nezicubu ezinesibili (okuyinto umgomo omkhulu).
Ngakho-ke, ngaphandle kwalokho, noma ngaphezulu ngokunembile, ukunciphisa okukhulu ekudleni kwansuku zonke kwama-carbohydrate, kukhuthaza ukushiswa kwamafutha amancane nokuncipha kwesisindo somzimba.
Imenyu ye-carbohydrate yokudla
Lokhu akuyona ukudla ngokomqondo ovamile wezwi, kodwa uhlelo oluphelele lwezondlo ezinganiki amafrimu aqinile nemiphumela emibi kakhulu, kodwa lubonisa ukunamathela njalo emithethweni kanye nomphumela oqhubeka kancane kodwa owedlule futhi othembekile.
Umgomo oyinhloko cishe noma yikuphi ukudla okungewona ama-carbohydrate ukuthi i-dose yansuku zonke yamakholorikhi owuthola kuma-carbohydrate akufanele idlule ama-kilojoule angu-250 (lokhu cishe ngamagremu angu-60 we-carbohydrate ngosuku). Ngakho-ke, ekudleni ngokushesha ushiya imikhiqizo yefulawa, amaswidi, ushukela, izithelo ezinomsoco nemifino, utshwala, zonke izinhlobo zeziphuzo zoshukela kanye nokunye okunye okudla okuphezulu kuma-carbohydrate.
Ngesikhathi esifanayo kuvunyelwe ukulawula ukusetshenziswa kwemikhiqizo ngaphandle kwama-carbohydrate:
- inyama, inhlanzi, izinkukhu;
- imifino engekho-starchy nezithelo;
- imikhiqizo yobisi evutshiwe, kuhlanganise noshizi kanye noshizi.
Ngakho, ngaphandle kwesigaba esisodwa kuphela, ukudla ngaphandle kwama-carbohydrate kungasetshenziswa ngokukhululekile. Kusobala ukuthi imenyu ngaphandle kwama-carbohydrate ayixhomeke kakhulu futhi ayikuphoqeleli ukuba ushiye uhlobo olujwayelekile lokudla, ngaphandle kokuthi, ngempela, ungumhlengi odla kakhulu itiye nge-dessert. Kodwa-ke, usenama-kilojoule angu-250, ongayisebenzisa "kwi-delicacy encane ye-carbohydrate.
Njengesibonelo sasendulo sosuku olulodwa lokudla okunjalo, ungabhala uhlu olunjalo:
- inyama enomzimba, inhlanzi noma izinkukhu;
- Ukuhlobisa imifino (ngaphandle kommbila, amazambane);
- itiye noma itiye elihlaza ngaphandle kokushukela.
Le mikhiqizo iyanconywa ukuba idle ngesikhathi sosuku ezinxenyeni ezincane kuma-reception 5-6. Phuza ngaphakathi kwesigamu sehora emva kokudla kungavunyelwe.
Ukudla ngaphandle kwama-carbohydrate: ukuphikisana
Ukudla kwe-carbohydrate, noma njengoba kubizwa futhi, "okungewona ama-carbohydrate", akufanele wonke umuntu. Lapho kukhona izifo ezingapheli kunconywa ukuba uthintane nodokotela wakho, noma udokotela wezifo ezihamba phambili, ngaphambi kokuxhumana nesistimu yokudla okunjalo. Ngaphezu kwalokho, izidlo zalolu hlobo azikhuthazwa ngabantu ababhekene nezifo ezilandelayo:
- isifo sikashukela mellitus;
- isifo sezinso;
- ukuqhutshwa kokuqothulwa.
Njengoba kunikezwe ukuthi lokhu kudla kufanele kube yindlela yakho yokuphila, ngaphandle kokubonisana nodokotela ukuthi uyisebenzise akusikiswanga.