Yini kunama-carbohydrate, futhi kungakhathaliseki ukuthi badinga wesabe

Igama elithi "Ukudla" ngokuvamile livele abesifazane. sibalo Ideal - kuba into eyodwa okuyizona azimisele ukudela ukudla kwakho okuthandayo kanye iziphuzo. Iningi lazo besaba imikhiqizo, aqukethe carbohydrate.

Ingabe sidinga ama-carbohydrate, umzimba womuntu?

Nakanjani kudingeka. Futhi ukuba ngakususi kubo kusukela ekudleni is contraindicated, njengoba anika 50% - 60% isamba amandla, esinikela umsebenzi zonke izinhlaka futhi izinhlelo zomzimba womuntu. Kuphela ukusetshenziswa ngokweqile ukudla carbohydrate kungabangela iziyaluyalu umzimba futhi kubangele ngokweqile.

Carbohydrate: elula futhi eziyinkimbinkimbi

Umehluko omkhulu phakathi carbohydrate elula futhi eziyinkimbinkimbi ijubane lapho umzimba agaya kubo. abaphukile carbohydrate elula phansi ngokushesha, inselele - eside lingene egazini kancane kancane, musa ukuhlala egciniwe, futhi ikakhulukazi ungawoni sibalo.

Yini kunama-carbohydrate?

Isici esibaluleke kakhulu umzimba glucose, okuyinto esemqoka umthombo wamandla. Ikakhulukazi lokhu kudingekile ukuze ubuchopho. Yingakho ngesikhathi umsebenzi okukhulu kwengqondo Kunconywa ukuba asebenzise shokolethe. glucose Okuningi uku ubhanana, cherry, ama-raspberry, amagilebhisi, plums, izaqathe, ithanga iklabishi.
Ukudla okune carbohydrate eziningi ezincane:

1. Imifino. Ikhukhamba, utamatisi, isithombo, ulethisi kanye amakhowe fresh aqukethe ngaphansi kuka-5 amagremu carbohydrate 100 g ngomkhiqizo ngamunye. I iklabishi, ithanga, zucchini - kusukela 5G ukuze 10G. Ngokuqondene amazambane kanye beet - lapha akudingeki eqise, njengoba equkethe 11 g - 20 g we le ngxenye. Nokho, amazambane isitashi kuyinto umphakeli, nokuthi u-80% wabo bonke carbohydrate kunesidingo.
2. Izithelo. Inani ezincane kunazo zonke carbohydrate ulamula - iminyaka engu-3 ASC Eminye zinemibala esawolintshi, ikhabe, tangerine, amabhilikosi, equkethe kusukela 5 g ukuze 10 g 10 g ngaphezulu (futhi lena izinga okusezingeni eliphezulu) kukhona apula, amagilebhisi, izithelo ayo.
3. Ubisi. Phakathi Ukudla kungcono ukuthi ubeke umkhawulo ephansi fat imikhiqizo yobisi. Ngo ubisi, iyogathi, ukhilimu omuncu kanye cottage shizi mayelana 5 amagremu carbohydrate. Kodwa kulawo aqukethe ushukela - ukuze '20 zabo
4. Kwaselwandle. Ziyakwazi zasolwandle yokudla kanye izimbaza. Ziyakwazi kancane amanoni 3 amagremu carbohydrate.
5. Kodwa noma yiziphi kuqukethwe esincane carbohydrate, ngakho kuba inyama kanye nenyama imikhiqizo.

Yini carbohydrate akuzona eyingozi sibalo?

Yini eqhukethe carbohydrate, okungase ngokuthi "elimazayo '? Lokhu khekhe kanye nemikhiqizo ufulawa (lokhu akuhlanganisi isinkwa wholemeal), ushukela. Uma zisetshenziselwa ngesidlo sasekuseni ukuphuza ikhofi amnandi futhi amabhisikidi - neze emzimbeni amavithamini, kodwa eziningi carbohydrate ukuthi ngokushesha angena igazi, kodwa futhi ngokushesha kuwe umuzwa indlala. Yini kunama-carbohydrate "olusizo '? Lokhu amajikijolo, izithelo (fresh futhi omisiwe), ubisi, uju, okusanhlamvu. Vele iphalishi kugaywe kancane futhi singalondoloza amandla umuntu usuku lonke.

ukudla okunempilo - i sibalo kakhulu

Ukuze abe muhle, hhayi ngempela ahlupha ngokwakho ukudla. Ukudla okunomsoco kuyokusiza ukuba njalo shape. Into eyinhloko ukuya ngalo mbuzo kunengqondo: ukuze ufunde ukuthi kunama-carbohydrate, lapho (elimazayo noma inenzuzo) futhi lokho ubuningi. imikhiqizo Kuhlanganiswe ukupheka nokuzivumelanisa nezimo ekhishini. Khona-ke ukudla kuyoyizuzisa hhayi kuphela kodwa futhi kuyajabulisa.