Ama-carbohydrate avame ukuthola i-rap embi, kodwa empeleni ayingxenye ebalulekile yokudla okulinganiselayo. Anikeza imizimba yethu amandla atholakala kalula ukuze asinikeze amandla usuku lonke, kusukela kulokho kugijima kwasekuseni kuya kulelo gagasi lobuchopho ntambama. Kodwa ngemiyalezo eminingi engqubuzanayo laphaya, ukuthola ukuthi “kwanele” kangakanani kungadida.

Izinga elifanele lokudla okunama-carbohydrate lingahluka kuye ngezici ezifana neminyaka, ubulili, izinga lomsebenzi, kanye nempilo iyonke, kusho u-G Sushma, udokotela wezokudla, i-CARE Hospitals, i-Banjara Hills, i-Hyderabad. Kodwa-ke, wengeze ngokuthi izincomo ezijwayelekile ziphakamisa ukuthi ama-carbohydrate kufanele akhe cishe u-45-65% wesamba sakho sekhalori yansuku zonke. Lokhu kuhlanganisa kokubili ama-carbohydrate ayinkimbinkimbi afana nokusanhlamvu, izithelo, nemifino, kanye nama-carbohydrate alula njengoshukela.

"Kubalulekile ukugxila kwikhwalithi yama-carbohydrate adliwe. Imithombo yonke, engacutshungulwanga ngokuvamile inempilo kunaleyo ecwengisisiwe futhi ecutshungulwayo. Nakuba izidingo zomuntu ngamunye zingase zihluke, awukho umehluko obalulekile ekuthathweni okunconyiwe kwe-carbohydrate phakathi kwabesilisa nabesifazane, "kusho u-Sushma ekusebenzisaneni ne-indianexpress.com. 

Ingabe ukudla ama-carbohydrate amaningi kungathinta impilo yakho?
Ukudla ama-carbohydrate amaningi, ikakhulukazi ushukela ocolisisiwe futhi olula, kungaba nomthelela ekukhuleni kwesisindo nokukhuluphala, okuyizici ezibeka engcupheni yesifo senhliziyo. Ukwengeza, u-Sushma uthe ukudla okune-carbohydrate ecolisisiwe kungaholela emazingeni aphezulu e-triglycerides kanye namazinga aphansi e-HDL (high-density lipoprotein) cholesterol, okwandisa ingozi yezinkinga zenhliziyo.

"Ukusetshenziswa ngokweqile kwama-carbohydrate nakho kungabangela ukumelana ne-insulin kanye namazinga aphezulu kashukela egazini, ahlotshaniswa nengozi eyengeziwe yokuthola isifo sikashukela sohlobo lwe-2. Isifo sikashukela, futhi, siyingozi enkulu yesifo senhliziyo," wanezela.

Ngaphandle kwalezi zinkinga, ukudla ngokweqile kwama-carbohydrate kungaholela kwezinye izinkinga zempilo:

a. Izinkinga Zamazinyo: Ukudla ushukela omningi, okuvame ukuhlotshaniswa nokusetshenziswa ngokweqile kwama-carbohydrate, kungaba nomthelela ezinkingeni zamazinyo njengemigodi nesifo sezinsini.

b. Izinkinga Zokugaya Ukudla: Abanye abantu bangase babhekane nokungakhululeki kokugaya ukudla, ukuqunjelwa, nokuphuma amathumbu ngendlela engavamile lapho bedla ama-carbohydrate amaningi, ikakhulukazi uma bezwela ezinhlotsheni ezithile zama-carbohydrate njengalezo ezitholakala kuzinhlamvu ezithile noma ezisanhlamvu.

c. Ukwanda Kwengozi Yohlobo Lwesifo sikashukela sohlobo 2: Ngokuhamba kwesikhathi, ukudla okuhlala kuphezulu kuma-carbohydrate, ikakhulukazi acolisisiwe, kungase kube nomthelela ekwandeni kwe-insulin kanye nengozi eyengeziwe yokuba nesifo sikashukela sohlobo 2.

Kubalulekile ukugcina ukudla okulinganiselayo, ugxile ekudleni okuhlukahlukene okunomsoco, okuhlanganisa ingxube yama-carbohydrate, amaprotheni, namafutha, ukusekela impilo nempilo yonke. Ukubonisana nochwepheshe wezokunakekelwa kwempilo noma isazi sezokudla esibhalisiwe singanikeza isiqondiso somuntu siqu ngokusekelwe ezidingweni zezempilo zomuntu ngamunye kanye nemigomo.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/life-style/carbohydrates-daily-intake-health-issues-9203408/