Okokuqala, kufanele kuqashelwe ukuthi okuqukethwe kwekhalori ye-carbohydrate cishe kulingana nokuqukethwe kwekhalori yamaprotheni futhi ngesikhathi esifanayo yingxenye yekhalori okuqukethwe kwamafutha. Kodwa-ke, lokhu kusho ukuthi cishe akunakwenzeka ukuthola "kilogram" ngaphezu kwama-carbohydrate uma kuqhathaniswa namafutha?
Kuvela ukuthi ukusabalalisa komthamo we-carbohydrate wokudla okubekwa ekudleni kuyisongelo kumuntu wakho okungenani kunokuba khona kwenani elikhulu lamafutha ezitsheni. Iqiniso liwukuthi amafutha anesandla ekwakheni isisindo somzimba ngokweqile ngenxa ye-caloric value yabo, ne-carbohydrates - ngenxa yesabelo sabo esiphezulu ekudleni.
Ngempela, ama-carbohydrate akha ingxenye enkulu kunazo zonke zokudla, okuyingxenye yokudla komuntu. Kodwa amandla amaningi umzimba wethu owenzayo ukuze enze imisebenzi ehlukahlukene yemoto nawo akhululwa ngendlela yethu yokugaya ngenxa yokuwohloka kwama-carbohydrate. Ngakho-ke, akudingekile ukuba unciphise inani lama-carbohydrates esitolo sokudla, njengoba lokhu kungenalo umphumela omuhle ekuhlinzekeni kwamandla emzimbeni (okungenasiphelo emfundweni yemvelo nakwezemidlalo). Kodwa-ke, ezinye izidingo ezibalulekile ekwakheni uhlobo lwe-carbohydrate yesethi yokudla kufanele zigcinwe. Ziyini lezi zidingo?
Okokuqala, ukudla kufanele kunciphise kakhulu inani lokudla okusheshayo lokugaya ama-carbohydrate njengoshukela, ujamu, i-ayisikhilimu, amaswidi namanye amaswidi. Ama-carbohydrate wesinkwa esimhlophe, ama-biscuits nama-cookies nawo asheshe afakwe ngumzimba. Ukusebenzisa inani elidlulele lemikhiqizo enjalo, sinomthelela ekukhuleni kwesisindo somzimba ngokweqile.
Okwesibili, amandla emzimbeni kufanele ahlinzekwe ikakhulukazi ngokuhlukanisa ama-carbohydrate aqukethe imikhiqizo enjengezinhlobonhlobo zezitshalo, i-peas, ubhontshisi. Lezi zokudla eziqukethe i-carbohydrate zizokwazi ukuhlinzeka umzimba wakho amandla cishe usuku lonke lokusebenza.
Okwesibili, imodebo ye-carbohydrate yokudla kufanele ibe khona ekuseni, okungukuthi, ngesikhathi sokudla kwasekuseni nasekuseni. Kulesi simo, cishe zonke lezi zingxenye zokudla okunomsoco zizoba nesikhathi sokusetshenziselwa ukukhiqizwa kwamandla futhi ngeke zisakwazi ukwenza isidumbu esiningi ngokweqile.
Okwesine, ungasebenzisi izinyathelo ezinzima ezifana nokuqedwa okuphelele kweshukela nezinye izitsha ezimnandi ezivela ekudleni. I-glucose, eyakhiwe endleleni yokugaya ukudla ngesikhathi se-oligosaccharides amaningi kanye ne-polysaccharides, yiyona into ebaluleke kakhulu ye-carbohydrate metabolism, ngaphandle kokungeke kwenzeke ukuthi ikwazi ukugcina izimpendulo eziyisisekelo zomzimba ngendlela evamile. Kuvumelekile ukuba udle amaswidi amabili noma amabili, kodwa kungcono ukukwenza ngesikhathi sasekuseni noma, ezimweni ezimbi kakhulu, kungakapheli emini.
Okwesishiyagalolunye, kuyadingeka, uma kunokwenzeka, ukwehlukanisa imikhakha yemikhiqizo ehlobene ne-carbohydrate yokudla imodeli, ngokufaka izithelo ezintsha namajikijolo emenyu, eziningi zazo eziqukethe ama-carbohydrate awusizo kubantu (ikakhulukazi, i-fructose ne-glucose) nezinye izinto ezihlukahlukene eziphilayo .
Njengoba ubona, izidingo zokwakheka komfanekiso we-carbohydrate wokudla kwethu okwenzelwe ukudla akuzona eziyinkimbinkimbi. Ukulandela lezi zincomo, ungakwazi ngokuhle futhi uhleleke ngokulinganisa ukusatshalaliswa kwama-calories okuqukethwe ukudla, usuku lonke. Indlela enjalo esekelwe ngokwesayense yokuhlela imodeli yokudla kwakho izonikeza umzimba wakho amandla anele, ngenkathi ivimbela ukuthuthukiswa kwesisindo somzimba obuningi nokugcina ukuvumelana kwesibalo sakho.