Carbohydrate Fast and carbohydrate kancane: uyini umehluko?

Indima carbohydrate umzimba wethu nzima overestimate. Zisinika amandla, okuyinto ke esichithwa umsebenzi imisipha, Ukushisa komzimba, umsebenzi ngokwengqondo. Kuye ijubane nokwenziwa umzimba, ama-carbohydrate zihlukaniswe kuyashesha futhi kancane. Yini ukudla aqukethe kubo, nokuthi ihluke kanjani?

Fast carbs: ngobuhle nangobubi bawo

Ngenxa yamandla ayo ukubaluleka carbohydrate ezibhekwa ngenxa izakhi esiyisisekelo sabantu. Ngokwe-World Health Organization, isibalo sazo ekudleni kwethu kufanele okungenani 50-60%. Ngakho-ke, kubalulekile ukuba bakhethe ukudla aqukethe carbohydrate.

The main imithombo carbohydrate bayisinkwa nofulawa imikhiqizo, okusanhlamvu ahlukahlukene, amazambane, imidumba noshukela kanye nemikhiqizo equkethe ke. Ngumuphi kubo aqukethe carbs okusheshayo?

Okokuqala nokusemqoka, ke ushukela ezihlukahlukene amaswidi. Futhi, imikhiqizo equkethe carbohydrate okusheshayo zihlanganisa ubhanana ezivuthiwe, amakhabe, uju, omisiwe, isinkwa esimhlophe, amakhabe, amakhiwane omisiwe. Carbohydrate equkethwe kuwo, ngokushesha amuncwa wumzimba. Kodwa akunjalo kwafana kubonakala efika kuqala. Umzimba semali amandla edliwe ngokushesha okukhulu. Inala liphenduka namafutha, okuyizinto ke iba isikebhe sizinze ukuze umzimba wethu. Ngakho-ke, eliqukethe "fast" carbohydrate ukudla Kunconywa ukuba kudle ngokulinganisela. Uma kakhulu esetshenziswa ushukela, zama ukufaka esikhundleni salo imikhiqizo efana marshmallow noma marmalade - ayashesha carbohydrate okuqukethwe ngezansi.

On okuqukethwe carbohydrate othile umkhiqizo umphumela futhi indlela kulungiselelwa. Ngakho, amazambane, okuyinto sihlanganisa carbohydrate okusheshayo, kuba "ingozi" abilisiwe. Kodwa amazambane wabhaka noma fries French idluliselwe kanzima. Kuyefana nasendleleni kumthengisi. Nokolweni semolina, irayisi nokusanhlamvu kukhona imithombo carbs okusheshayo kuphela emva ukupheka. Enye into ukuthi zokusetshenziswa yabo alinge abe ambalwa.

Ngesikhathi esifanayo, akufanele sibheke imikhiqizo equkethe carbohydrate okusheshayo, kuphela njengoba umthombo wezinkinga. Ngokwesibonelo, ngaphansi kokucindezeleka okusezingeni eliphezulu noma ukukhathala, zingabantu esisemqoka, ngokushesha ukunikeza umzimba nge semali amandla. Ngokuvamile kudingeka kubo yethu nengqondo, okuyinto ibusa 25% wamandla Imininingwane engena emzimbeni kusuka carbohydrate. Ikakhulukazi kudingeka imikhiqizo enjalo e kahle kungakhuphula izinga likashukela lapho ewa ngokushesha amazinga kashukela egazini. Kulesi simo, bayobe besebenza njengethuluzi "usizo lokuqala."

Indlela ukubala inani carbohydrate ekudleni

Ngokuphathelene nokudla evamile umuntu enempilo ke kuyinto efiselekayo yokubakhona okune carbohydrate kancane noma eside. Lezi zihlanganisa isinkwa wholemeal, i-oats, ibhali, ama-aphula, i-squash, amapetshisi. Futhi kancane carbohydrate imithombo bakholwe imifino enamaqabunga aluhlaza, amakhowe, anyanisi. Lapho basebenzisa ezingeni igazi glucose liphume kancane kancane. Njengoba kabusha carbohydrate kancane ngesikhathi esisodwa, umzimba kudala ugesi. Kahle nomthelela carbohydrate kancane futhi isimo - umuntu azizwa ezolile futhi olinganiselayo.

Indlela esibala ngayo imali kahle carbohydrate ekudleni? Ukugxila kushiwo ngaphambili 50-60%, udinga ukukhumbula yempilo yakho. Uma amatasa umsebenzi bokusungula, noma ukuhambisa eziningi, ama-carbohydrate umzimba wakho udinga ngaphezulu. Futhi banake izinkomba ezifana Inkomba glycemic (GI). Lwakhiwe ososayensi ukunquma izinga nokwenziwa carbohydrate umzimba. Uma kuwukuthi ngezansi 40, ke umkhiqizo iqukethe carbohydrate kancane, uma kwakunamabandla angaphezu kuka-60 - esheshayo. Amathebula we ukudla glycemic iyokusiza ukuba unqume ukuthi iziphi ezithola futhi kulokho ubuningi kufanele kufakwe ekudleni kwakho.