Njengoba kuyaziwa, ezimweni eziningi ukunambitheka okumnandi kwezidlo ezinhlobonhlobo ezihlukahlukene kubangelwa ukutholakala komkhiqizo wokudla we-carbohydrate enjenge-sucrose (le nto isaziwa kakhulu ekuphileni kwansuku zonke njengoshukela), kanye ne-glucose ne-fructose. Ama-carbohydrate ayizinxenye zokudla eziphezulu zekhalori. Kunelungelo lokusho ukuthi inqwaba yamandla esetshenziselwa umzimba ukufeza zonke izinhlobo zokuphendula ngokomzimba yenziwa ngokugaya ama-carbohydrates endleleni yokugaya. Ukudla ngokweqile kwama-carbohydrate emzimbeni ngokudla kubangela ubunzima ekusebenzeni okuphelele nokusetshenziselwa imikhiqizo yokushintshaniswa kokugcina (carbon dioxide namanzi). Ama-carbohydrate engenziwanga aguqulwa abe ngamafutha futhi agcinwe ngezicubu ze-adipose. Ngakho-ke, kucacile ukuthi kungani ama-carbohydrate amaningi ngokweqile kubangela ukubonakala kwesisindo somzimba "esengeziwe".
Ngenxa yokuqukethwe okuphezulu kwe-carbohydrate, izinhlobo ezahlukene zamaswidi zinikeza umzimba wethu ngenani elikhulu lama-calories, okwamanje, elingasetshenziswanga ngokugcwele ekuhlinzekeni izinqubo ezibalulekile. Inani elidlulele lalezi zinto linikeza ekubukeni kwenqwaba yemali ephezulu, enomthelela omubi kakhulu embusweni wesibalo.
Yiqiniso, okuqukethwe kwekhaloridididi ephezulu akusho ukuthi kufanele ukhawule ngokuphelele ukusetshenziswa kwamaswidi ukuze uthole ukudla. Isibonelo, kuvunyelwe ngokuphelele ukwengeza eyodwa noma ezimbili spoonfuls ushukela ekomitini itiye oyikhonzile noma ikhofi. Ngaphezu kwalokho, i-glucose ebonakala emzimbeni ngesikhathi kuphazamiseka kwe-carbohydrate eyinkimbinkimbi iyadingeka kakhulu ekusebenzeni okujwayelekile kwezicubu zamascle namangqamuzana omzimba. Ukukhishwa okuphelele kokushukela ekudleni (i-molecule equkethe izinsalela ze-glucose kanye ne-fructose) kuholela ekukhathaleni okusheshayo futhi kunomthelela ekuncipheni okubukhali ekusebenzeni kahle.
Njengoba sekuphawuliwe, amaswidi amaningi anesisindo esiningi ngokweqile, futhi lesi sakhi i-carbohydrate cishe eyi-100%. Futhi manje khumbula ukuthi amaswidi afana namaswidi, ama-candies noma uboya obuhle cishe cishe ahambisana noshukela ngesimo esisodwa noma kwenye. Ukusebenzisa ngisho nokuncane kwalokhu kudla, sikwandisa ingozi yokukhuluphala ngokweqile. Uma ungeke ukwazi ukukhohlwa ngamaswidi etafuleni lakho, bese uzama okungenani uwadle ekuseni, njengoba kulesi simo icala le-carbohydrate elidliwayo liyoba nesikhathi sokuhlukaniswa ngokuphelele nokukhululwa kwamandla. Ngenxa yalokhu, amathuba okudlula ngokweqile azoba kancane uma kuqhathaniswa nokudla ama-carbohydrate kusihlwa.
Kodwa ingabe lokhu okushiwo ngenhla kusho ukuthi zonke amaswidi zibangele ukubonakala nokuthuthukiswa kwesisindo somzimba ngokweqile? Uma kwenzeka ufuna ukuba nomuntu omncane futhi ohlakaniphile, kodwa angakulungeli ukuhlanganyela izitsha zakho ezizithandayo ezithandekayo ngesikhathi esifanayo, unendlela eyodwa kuphela yokusebenzisa: ukusebenzisa amaswidi usebenzisa ama-sugar substitutes (ngokwesibonelo, saccharin). Ezinye zalezi zinto zithokozela kunanoma yikuphi ushukela owaziwa ngamashumi noma ngisho namakhulu amaningi, ngakho-ke ukutholakala kwemithi encane kakhulu ekudleni kuzokwenza noma yikuphi ukudla okumnandi okwanele. Kodwa-ke, ukusebenzisa izinto ezinjalo kungcono kunani elilinganiselwe futhi okwesikhashana.