Futhi ukudlula kwabo akuholeli nje ekukhulupheni ngokweqile, kodwa nasezikhungweni ezinzulu ezifana nohlobo lwesifo sikashukela, uhlobo lwe-hypertension, isifo se-ischemic. Isibonelo, izidlo ezincane ze-carb nazo ziyesabekayo, njengama-calories ngokwabo okhalweni lwethu. Ngakho-ke, sincoma ukuthi ulalele iseluleko sethu. Uzohlala unempilo futhi ubheke kakhulu amandla. Ama-carbohydrate, lapho uthola khona isisindo sinzima kakhulu.
Umlayezo eBhodini
Abakhiqizi ngokuvamile bafihle "ukufihla" ama-carbohydrate elula ngamagama amahle futhi angacacile kumalebula. Gwema imikhiqizo enezithako:
- i-fructose ephezulu ye-corn isiraphu / isiraphu yamanzi;
- i-maltose / maltitol isiraphu / i-maltodextrin;
- i-fructose, i-glucose, i-dextrose, i-galactose, i-lactose, i-sucrose;
- isiraphu ilayisi, isiraphu ye-maple;
- ushukela / umquba womhlanga, ushukela omuncu nezinhlobo zawo (i-demerara, i-loose, i-Barbados / muskovado, i-turbine);
- Ushukela olungenayo, ushukela ogqamile, ushukela oluyimpuphu;
- i-treacle / molasses, i-malt, uju.
Kuthiwani, ngani, nini?
Ukukhetha i-carbohydrate eyinkimbinkimbi ilula, idla ukudla okuncane nezinxenye ezincane, uzogcina izinga eliqinile leshukela egazini lakho, ungenzi i-insulin "ivuke" ngeze. Futhi angeke adlulisele i-glucose ngamafutha futhi ayigcine. Nanka amanye amathiphu azosiza ukunciphisa umonakalo kusuka kumakhemikhali elula futhi uthole okuningi kunzima. Uma ufuna ngempela ukudla okuthile okuthakazelisayo noma okucwilisayo, qala ukudla nama-protein, bese udla ama-carbohydrate eziyinkimbinkimbi, bese ushiya ama-carbohydrate alula okudliwa. Ngaphambi kokudla kwasemini, udle ukudla nge-GI 50-55, ntambama - angaphezu kuka-35.
Ukudla okuphansi kwe-carbohydrate: "for" futhi "ngokumelene"
Ukudla kwe-Atkins, isimiso se-Montignac, ukudla kukaDkt. Perricone, i-Kremlin ... Zonke lezi zinhlobonhlobo ze-low-carbohydrate ukulahlekelwa kwesisindo seminyaka eminingi azilahlekelwa ukuthandwa kwazo. Futhi akumangazi: emva kwakho konke, ngaphandle kokupaka ufulawa noshukela ekudleni nokunciphisa ukusetshenziswa kwezithelo ezimnandi nemifino (beet, corn), sishukumisela umzimba ukuba udle amafutha, ukuhlanganisa i-glucose edingekayo kubo. Amaprotheni okudliwayo ayingozi emzimbeni futhi ngoba lapho kungekho khona okwanele we-carbohydrate, umzimba uqala ukuthola i-glucose, hhayi kuphela emafutheni, kodwa nakwamanye imisipha. Abaphikisi bokudla okunjalo babonisa umthwalo okweqile ezinsweni nasesibindi, okumele kusebenze kwimodi ephuthumayo ukususa egazini imikhiqizo yokubola kwamafutha acide: imizimba ye-ketone. Ukuze ungazitholi amandla, kodwa futhi ukuthi ungabuyiselwa, odokotela batusa ukulandela ukudla okulandelayo. Isidlo sasekuseni esinamaprotheni-carbohydrate, esifanayo ekubunjweni, kodwa isigamu sesisindo sakusihlwa kanye nesidlo sakusihlwa kakhulu. Khumbula umthetho oyinhloko: uma umkhiqizo uqukethe ushukela kanye / noma ufulawa ohlanjululwayo kanye ne-fiber encane, okulimaza kakhulu umzimba wethu. Ama-carbohydrate alula afakwa ngokushesha, ngisho esheshayo kune-starch, eyokuqala ephulwa yi-enzyme.