Lokho abayikho - carbohydrate elula futhi eziyinkimbinkimbi?

Abantu abenza ukudla ngezizathu zezokwelapha noma ukuze ukunciphisa umzimba, kubalulekile ezakha ekudleni kwakho. Uma kuhlelelwa imenyu kumele akwazi ukuhlukanisa phakathi carbohydrate elula futhi eziyinkimbinkimbi.

Ukwehlukanisa ama-carbohydrate ezingeni Inkomba glycemic (GI)

GI isici esiyisisekelo yezimo zezulu eziyinkimbinkimbi nokushintshashintsha carbohydrate. Simple futhi carbohydrate ayinkimbinkimbi abe Inkomba eliphezulu kakhulu noma eliphansi glycemic. Lesi sici sikhombisa indlela ukuze ushintshe inani ushukela egazini kuye ukudla kudliwa.

Imikhiqizo nge GI okusezingeni eliphezulu (ecebile carbohydrate elula) lula:

• ukwanda elibukhali amazinga kashukela egazini;
• isizukulwane semali insulini;
• kumiswa okunamafutha imali;
• anda esesuthi 1-1.5 ihora. ngemva kokusebenzisa.

Ukudla nge wokuqukethwe lelisetulu carbohydrate iningi elula yilezi: namakhekhe ufulawa ezimhlophe, uju, amaswidi kanye ezinye izithelo (amagilebhisi, ubhanana, amagonandoda, plums), ayo, kuhlanganise asanda isibambo. Ukuvakashela sokuzivivinya ukunciphisa isisindo mikhiqizo babambeke phambi ukudla main. Ngemva ukuzivocavoca umuntu kudingeka ugcwalise energy supply, ngakho kungenzeka yokutholwa ukudla carbohydrate elula ekupheleni ekusebenziseni.

Imikhiqizo nge GI ongaphakeme (ecebile carbohydrate ayinkimbinkimbi) lula:

• alwe ukhuluphele;
• zokuvimbela sikashukela nezifo pancreatic;
• ukwenyuka kancane inani glucose egazini;
• Conservation of energy balance;
• umuzwa satiety for isikhathi eside.

Ukudla nge wokuqukethwe lelisetulu kwama-carbohydrate ayinkimbinkimbi zihlanganisa amazambane, nokunye okufana nokolweni, irayisi, i-pasta, isinkwa wholemeal. Kunconywa ukusebenzisa ukudla efakwe ohlwini kwasekuseni. Phakathi umsebenzi kufanele adle carbohydrate ayinkimbinkimbi amahora 1-1.5 ngaphambi ukuqeqeshwa.

Ukudla ukudla nge ongaphakeme GI nethonya elihle kwesisindo. imenyu Simple kusiza udale ithebula ekhethekile, elibonisa GI eseduze imikhiqizo ethandwa.

carbohydrate elula futhi eziyinkimbinkimbi ekudleni

namazinga kashukela egazini Jwayelekile kubaluleke kakhulu ngoba umuntu ngamunye, njengoba kudinga amangqamuzana omzimba amandla. carbohydrate elula futhi eziyinkimbinkimbi ukudlala indima ebalulekile yokulungisa ukudla wezokudla. Olulahliwe omunye akunakwenzeka ngokuphelele, njengoba befeza eziyinkimbinkimbi amandla umsebenzi. Ngaphezu kwalokho, ukusetshenziswa carbohydrate elula kusiza ukuthuthukisa isimo.

Nokho, kwezinye izimo, ukulungiselela zokudla imenyu belulekwa ukuqeda carbohydrate elula. Neminye iletha nomphumela omuhle. Zikhiphe ohlwini kusukela ukudla okunothe carbohydrate elula, kubalulekile futhi labo abagulayo sikashukela. Ukuze ususe ukudla, okuholela ekwandeni amazinga kashukela egazini, kudingeka utadishe ngokucophelela indlela yokwakheka ukudla uthenge. Akufanele ukuthenga imikhiqizo:

• iqukethe ukubunjwa yayo ezingaphezu kuka 5 carbohydrate elula;
• ngaphansi yokucwenga eqinile noma ukucubungula.

Uma kungenzeka, kuyinto efiselekayo esikhundleni:

• ijusi yezithelo izithelo;
• isinkwa esimhlophe ukuze wonke kakolweni;
• corn noma ezinye ishq wokudla e Izingxube zemvelo.

Lapho ukudla imenyu waqhekeka waba carbohydrate elula futhi eziyinkimbinkimbi kufanele esiphathiswe ochwepheshe, kanye ezahlukene umkhiqizo okuphekiwe ungase ube Inkomba ezahlukene GI. Ngokwesibonelo, amazambane wabhaka ecebile carbohydrate ayinkimbinkimbi, futhi puree ke - elula.