Ukunciphisa Isisindo: Yidla Lawa Ama-Carbs Ama-5 Amahle Ukuze Uchithe Amakhilo

Umbono oyiphutha omkhulu mayelana nama-carbohydrate ukuthi aholela ekuzuzeni isisindo. Kodwa esihlulekayo ukukuqonda ukuthi ama-carbohydrate awazona nje izinkwa, i-pasta, noma ilayisi, izinto ngokuvamile ezihlotshaniswa nokukhuluphala. Futhi ayizinhlamvu, izithelo, nemifino ethile, enomsoco. 

UDkt Sushma Kumari, i-Dietician, i-CARE Hospitals, i-Banjara Hills, i-Hyderabad, utshele ithimba le-OnlyMyHealth, "Ukusetshenziswa ngokweqile kwama-calories, kungakhathaliseki ukuthi avelaphi, kuholela ekuzuzeni isisindo. Ama-carbohydrate angaba yingxenye yokudla okulinganiselayo, futhi ukukhetha ama-carbohydrate ayinkimbinkimbi njengezinhlamvu eziphelele kungasiza ekulawuleni ukudla futhi kusekele ukulawula isisindo." 

Echaza ngokuqhubekayo, wanezela, “Ama-carbohydrate angahlukaniswa abe ama-carbohydrate alula futhi ayinkimbinkimbi. Ama-carbohydrate alula (ushukela) angabangela ukukhuphuka okusheshayo kushukela egazini, kuyilapho ama-carbohydrate ayinkimbinkimbi (isitashi nemicu) ekhulula amandla kancane futhi anikeze amandla aqhubekayo." Ngakho-ke, kunokuba usole i-macronutrient ngokuzuza kwakho kwesisindo, kufanele ubheke uhlobo lwama-carbohydrate olukhethayo. Nawa ama-carbs amahle okufanele uwacabangele ukuwafaka ekudleni kwakho ukuze ube nesisindo esinempilo. 

I-Quinoa: Izinhlamvu eziphelele zicebile ngama-carbohydrate ayinkimbinkimbi, okwenza i-quinoa inketho ye-carb enempilo, ikakhulukazi kulabo abafuna ukunciphisa umzimba. Inothe nge-fiber, amaprotheni, nezakhi ezihlukahlukene ezibalulekile, ezikhuthaza ukusutha, kukugcina ugcwele isikhathi eside futhi kunciphisa ukudla kwama-calories. Ngaphezu kwalokho, amaprotheni aku-quinoa angasiza ekwakheni nasekulungiseni imisipha, okubalulekile ngesikhathi sokulahlekelwa isisindo. 

Imidumba: Imifino efana nobhontshisi, udali, nophizi, inamafutha aphansi kanye ne-GI futhi iphezulu kuma-carbohydrate ayinkimbinkimbi, i-fibre, namaprotheni, okuyenza ibe inketho yokudla okunempilo kulabo abafuna ukulawula isisindo sabo. Ngenxa yokuqukethwe kwayo okucebile nge-fiber, imifino isekela impilo yokugaya futhi ingaba nomthelela ekukhipheni kancane kweglucose egazini, okusiza ukuvimbela ukukhuphuka kukashukela egazini.

Amazambane Ashukela: Lokhu kudla kwasebusika kunomsoco kakhulu futhi kungasiza abantu abasebenzela ukwehlisa isisindo. Akukona nje kuphela ukuthi ubhatata unothe ngama-carbohydrate amahle, kodwa futhi uqukethe i-fibre, enomthelela ekuzizweni ugcwele, esiza ekunqandeni izifiso futhi ugcine ama-calories eqile engasekho. Njengama-chickpeas, ubhatata une-GI ephansi uma kuqhathaniswa nokunye ukudla okunesitashi, okusho ukuthi kunomthelela omncane emazingeni kashukela egazini.

I-Oats: I-Oats, into yasekuseni esetshenziswa kakhulu, ingumthombo onempilo wama-carbohydrate ayinkimbinkimbi. Aqukethe i-soluble fiber, eyaziwa nangokuthi i-beta-glucans, okuthiwa yehlisa ingozi yesifo senhliziyo. I-fiber ephezulu ku-oats iphinde isize ukubambezela ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate, okubuye kube nomthelela ezingeni likashukela egazini elizinzile. Futhi, naka osayizi bezingxenye bese ukhetha okugcotshwa okunomsoco kanye nama-mix-ins, njengezithelo, amantongomane, nembewu.

I-Chickpea: Uma ungumuntu onenkinga yokulahla ama-kilo, ukufaka ama-chickpeas kungaba inketho enhle. Ziwumthombo omuhle wamacarbohydrate ayinkimbinkimbi, i-fibre, namaprotheni, aziwa ngokusekela ukuncipha kwesisindo. Futhi banenkomba ye-glycemic ephansi (GI), esiza ukulawula amazinga kashukela egazini, okufakazela ukuthi iyinketho enkulu yama-carbohydrate ezigulini ezinesifo sikashukela. Nokho, kubalulekile ukunaka ubukhulu bezingxenye. Qinisekisa ukuthi uhlanganisa ama-chickpeas nemifino ehlukahlukene, amaprotheni amancane, kanye nezinhlamvu eziphelele ukuze ufeze zonke izidingo zakho zokudla okunomsoco.

Isiphetho

Ama-carbohydrate akusona inketho yokuqala yokudla yabantu abadonsa kanzima ukunciphisa umzimba. Azibekwa phambili ngabantu abanesifo sikashukela noma, futhi ngezizathu ezinhle. Kodwa ukuzigwema ngokuphelele kuhambisana nezingozi ezithile kanye nezinkinga zempilo. Ukugwema ama-carbohydrate ngokuphelele noma ukuwakhawulela kanzima kungabangela abantu ukuba bakhathale, bathukuthele, futhi babe nobunzima bokugxilisa ingqondo, njengoba kuhlotshaniswa ngokuqondile nokukhiqizwa kweglucose, umthombo wamandla oyinhloko wobuchopho. Ngakho-ke, ongakwenza ukufaka ama-carbohydrate ayinkimbinkimbi anempilo, anomsoco futhi aphansi nge-GI. Ngaphezu kwalokho, zijwayeze ukulawula ingxenye ukuze usekele ukuphathwa kwesisindo esinempilo.

Isixhumanisi Esiyisethenjwa

https://www.onlymyhealth.com/good-carbs-for-weight-loss-1700123941