Ukudla nokuphuza, Inkambo enkulu
Ama-carbohydrate aphansi. Uhlu lwemikhiqizo yokusetshenziswa kwansuku zonke
Uma unquma ukunciphisa isisindo, kudingeka ufunde ngangokunokwenzeka mayelana nezakhiwo zemikhiqizo ehlukahlukene. Wonke umuntu uyazi ukuthi ingozi kanjani isibalo sezitsha namafutha. Kodwa-ke, indima engabalulekile emkhakheni wokudla ngumbuzo othi ngubani ogcina ama-carbohydrate amancane. Imikhiqizo nabo kufanele idliwe nsuku zonke, ngoba iyasiza kakhulu.
Lezi zinto zinempahla eyigugu kakhulu: ziphukile kancane. Ngakho-ke, ngaphambi kokuba baguqulwe emthonjeni omkhulu wamandla - i-glucose, - kuyoba yisikhathi eside, futhi ngeke udinga ukugcwalisa izimpahla zokuphila ngokuvame kakhulu.
Ngaphezu kwalokho, ama-carbohydrate amancane (uhlu lokudla luzokwenziwa ngezansi) usizo lokugcina amazinga kashukela egazi ajwayelekile. Yingakho kungabi nje ukulahlekelwa isisindo, kodwa futhi abantu abanesifo sikashukela kufanele bazi ukuthi lezi zinto ziqukethwe kuphi.
Ama-carbohydrate aphansi. Uhlu lwemikhiqizo
Kubaluleke kakhulu ukuhlela ukudla kwakho usuku kusengaphambili. Khona-ke uzodla kuphela okudingayo. Njengoba sekushiwo kakade, i-carbohydrate ephuthumayo idlala indima ebalulekile ekudleni. Ithebula iyindlela elula kakhulu yokwabiwa kwemikhiqizo. Kulula ukuyisebenzisa.
| Ubhontshisi | Inombolo enkulu kakhulu igxile ezinhlobonhlobo zezinhlobo zemifino. Kule mikhiqizo, okuqukethwe kwamaprotheni nakho kuphakeme, ngakho-ke kuyasiza kulabo abadlala imidlalo futhi bafuna ukwakha ubukhulu bemisipha. | Lawa angama-lens, ama-peas, ama-soya, ubhontshisi, ubhontshisi, kufaka phakathi igromegranate. |
| Inyama | Yiqiniso, ama-carbohydrate aphansi atholakala enyameni. | Kulabo ababuyisela umzimba wabo endaweni evamile, kubalulekile ukuba badle inhlanzi, inkukhu, i-veal. |
| Imikhiqizo yemifino | Ungacabangi ukuthi kufanele ushiye ngokuphelele ufulawa. | Engxenyeni yokuqala yosuku kuvumelekile ukuba udle isinkwa sokugaya, kanye ne-pasta eyenziwe ngokolweni we-durum. |
| Imifino | Futhi-ke, imifino eningi kakhulu iqukethe ama-carbohydrate amancane. Uhlu lwemikhiqizo yemifino engadliwa kulo lonke usuku lukhulu kakhulu. | Le iklabishi (iklabishi omhlophe, i-broccoli, umbala), anyanisi, i-zucchini, i-pepper, amakhowe, isipinashi, utamatisi, ama-leeks. |
| Izithelo | Izithelo ziqukethe ushukela oluningi, kodwa eziningi zazo nazo zicebile emanzini amancane. | Lokhu kubandakanya ama-apricot, ama-oranges, ama-apula, i-avocada, ubhanana obuvuthiwe, ama-cherry, amaperesi, ama-grapefruits, amapeya. |
| I-Kashi | Ukuze uthole isidlo sasekuseni, udinga ukudla iphariji. | Ama-carbohydrate aphansi atholakala kuzo zonke izinhlobo, ngaphandle kwe-manga, kanye nelayisi elimhlophe nelolundu. Inzuzo enkulu kunazo zonke ku-buckwheat, i-oats, ukolweni, i-millet, ibhali lensiza. |
Kubalulekile ukuqonda ukuthi ukudla okunomsoco kufanele kube okulungile kungakhathaliseki ukuthi ufuna ukulahlekelwa isisindo noma cha. Ama-carbohydrate anzima kufanele abe yingxenye ebalulekile yokudla kokubili abadala nabantwana. Bayohlinzeka ngempilo engokwenyama kuphela, kodwa nangokwengqondo. Ngakho-ke, qiniseka ukuthi ufake phakathi kokudla kwakho ama-carbohydrate amancane. Imikhiqizo ebalulwe kulesi sihloko izokusiza.
Sekuyisikhathi eside kufakazelwe ukuthi ngokudla ukudla nama-carbohydrate eyinkimbinkimbi, abantu bazohlala benesimo esihle. Ngakho-ke, uma kwenzeka ukucindezeleka nokuhluleka, kungcono udle i-apula kunobha ye-chocolate.
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