Okuqukethwe
Amakhabhohayidrethi ayingxenye ebalulekile yokudla kwawo wonke umuntu ukuze ihlale inamandla futhi isebenza usuku lonke. Yini ama-carbohydrate, ziyini izinzuzo nokulimala kwawo, kanjani ukwahlukanisa ama-carbohydrate awusizo kokuyingozi? Sizoqonda lesi sihloko.
1. Yini ama-carbohydrate.
Ama-carbohydrate ngomunye wemithombo esemqoka yezakhamzimba. Ama-60% wamandla atholwa ngumzimba ngenxa yama-carbohydrate awusizo, aguqulwa abe yi-glucose ngesikhathi esetshenzwa uhlelo lokugaya ukudla. I-glucose engena egazini okungukuthi, esikhathini esizayo, uhlobo lukaphethiloli womzimba, ikunikeze ukushaja ngamandla.
Ngokuya ngokwakhiwa kwamakhemikhali, ama-carbohydrate ahlukaniswe alula futhi ayinkimbinkimbi.
Ama-carbohydrate alula, njengomthetho, amuncwa ngokushesha futhi anenkomba ephezulu ye-glycemic; ngokuntuleka kokuzivocavoca umzimba, ama-carbohydrate anjalo abangela ukwanda bese ukwehla okubukhali kushukela emzimbeni, okuholela, esikhathini esizayo, umuzwa wendlala. Ama-carbohydrate angasetshenzisiwe aguqulwa abe ngamafutha, ngakho-ke izinga lokusetshenziswa kwawo kufanele libe nomkhawulo ngangokunokwenzeka, kodwa akufanele ukhiphe ngokuphelele ama-carbohydrate alula ekudleni, udinga nje ukukhumbula ukuthi ama-carbohydrate alula kufanele adliwe ezingxenyeni ezincane ekuseni. Ukudla okuhlanganisa ama-carbohydrate alula kuhlanganisa: izithelo, izinhlobo ezithile zemifino, okusanhlamvu okugayiwe kanye nokusanhlamvu, imikhiqizo kafulawa.
Ama-carbohydrate ayinkimbinkimbi awumthombo we-fiber. Bathuthukisa ukugaya futhi banikeze umzimba umuzwa ogcwele wokugcwala okuhlala isikhathi eside, ngenxa yokwakheka kwawo okuyinkimbinkimbi nokusebenza isikhathi eside. Ukudla okuqukethe ama-carbohydrate ayinkimbinkimbi kufaka okusanhlamvu okuphelele nokusanhlamvu, imifino enesitashi, nemidumba.
2. Ama-carbohydrate ayingozi
Ama-carbohydrate ayingozi ama-carbohydrate okuthi, ngenxa yokucubungula kwangaphambili, abe "angenalutho", okungukuthi, alahlekelwe yizo zonke izakhiwo zawo eziwusizo, futhi ama-calories awakhayo alahlekelwe ukubaluleka kwawo okunomsoco. Imvamisa, imikhiqizo enjalo inokunambitheka okucebile ngenxa yama-sweeteners, ama-preservatives nezinye izithasiselo eziyingozi ezikhona ekubunjweni. Ukusetshenziswa kwemikhiqizo enjalo kufanele kuncishiswe, noma kukhishwe ngokuphelele ekudleni. Imikhiqizo ehlanganisa ama-carbohydrate ayingozi ihlanganisa: amaqebelengwane, ufulawa namakhekhe, iziphuzo ezinoshukela we-carbonated, utshwala, i-confectionery, amabha kashokoledi. Uhlu alupheli.
3. Yimaphi ama-carbohydrate alungele impilo
Izinzuzo ezinkulu kakhulu zezempilo zivela kuma-carbohydrate ayinkimbinkimbi angaphekiwe noma aphekwe ngokulingene. Ukudla okunenzuzo enkulu empilweni kubandakanya: imifino, okusanhlamvu, okusanhlamvu, okusanhlamvu okuphelele nezithelo ezine-index ejwayelekile ye-glycemic. Ngokusetshenziswa okuvamile kwalokhu kudla, uzobona izinguquko ezinhle kuzo zombili izimo zempilo nezithuthukisiwe zezinwele, izinzipho kanye nesikhumba, kanye nama-carbohydrate enempilo anika umzimba inani elifanele lamavithamini, amaminerali kanye nefayibha.
4. Uhlu lwama-carbohydrate awusizo kakhulu ekunciphiseni isisindo
Okokuqala, i-buckwheat, noma i-buckwheat.
IBuckwheat iqukethe insimbi eningi, kanye ne-calcium, i-potassium, i-phosphorus, iodine, i-zinc, amavithamini B1, B2, B9, PP, E.
IBuckwheat iwumthombo omuhle kakhulu we-fiber, i-magnesium ne-manganese.
Amakhabhohayidrethi ku-buckwheat mancane, okungenani, futhi amuncwa ngumzimba isikhathi eside, ngenxa yokuthi, ngemuva kokuqephuza, ungazizwa usuthi isikhathi eside.
Okwesibili, KINOA.
Sizisola kakhulu ngokuthi, eRussia lesi sitshalo cishe asisetshenziswanga, kodwa siyize. Le filimu yavuselelwa ngeminye iminyaka eyizinkulungwane ezi-3 eyedlule, ngenkathi ibizwa ngokuthi "umama wazo zonke izinhlamvu".
I-Quinoa ingumthombo wezinto eziningi eziwusizo emzimbeni womuntu. Iqukethe amaprotheni amaningi kunanoma yiziphi ezinye izinhlamvu - kufika ku-16% ngesisindo (senziwe ngomumo), futhi le phrotheni igayeka kalula. Ngaphezu kwamaprotheni e-kinoa ayingqayizivele - umthombo wama-carbohydrate, amafutha, i-fiber, amaminerali namavithamini B, amafutha anempilo - i-omega 3 ne-omega 6 kanye nama-antioxidants abalulekile. Ngaphezu kwalokho, i-cinema inothile nge-phosphorus, okuqukethwe kwayo ayinikeli izinhlobo eziningi zezinhlanzi futhi iphakeme ngokuphindwe kathathu kunekhwalithi ephezulu kakhulu. I-Cinema nayo iqukethe insimbi (okuphindwe kabili kunokolweni), i-calcium, i-zinc, i-folic acid, i-magnesium ne-manganese. I-cinema iqukethe ama-carbohydrate ambalwa kunezinye izinhlamvu, isibonelo ngo-30% ngaphansi kwerayisi elimhlophe. I-side dish emnandi itholakala kufilimu. Ngokwami uxutshwe ne-buckwheat.
Ngilindele lo mbuzo, ngizothi: yebo, i-movie iyathengiswa ezitolo ezinkulu zaseMoscow (i-Azbukavkusa, iPerekrestok) futhi-ke, ungayithenga ezitolo eziku-inthanethi.
Okwesithathu, amabele
Amabele uhlamvu engiluthola ezithelweni zezinhlobo ezifunwayo zokutshalwa. Izazi ze-anthropologists zikholelwa ukuthi ukolweni kwakuyizinhlamvu zokuqala ezilinywa ngabantu.
Okuqukethwe kwamaprotheni kukolweni akukuphezulu impela, izinga lalo likakolweni lingalinganiswa nokolweni - cishe isisindo esingu-11%. Futhi ukolweni ucebile ngamavithamini, ikakhulukazi i-B1, B2, B5 ne-PP. Amabele aqukethe izinto ezidingekayo, ama-macro-microelements: i-iron, i-fluorine, i-magnesium, i-manganese, i-silicon, ithusi, i-calcium, i-potassium zinc.
Ngakho-ke, uma ufuna ukuthola ukuthi yini imfihlo yamandla angunaphakade, vula okusanhlamvu okuwusizo kumenyu yakho: i-buckwheat, i-quinoa, i-millet.
5. Amathiphu kulabo abafisa ukunciphisa umzimba.
Ukuze ube ngumnikazi wesibalo esihle, akudingekile ukuba uphendukele ekudleni okuqeda amandla, udinga ukunamathela emithethweni embalwa elula, uyiguqule ibe umkhuba wansuku zonke.
- Yidla ama-carbohydrate ekuseni.
- Phuza ingilazi noma amabili amanzi ahlanzekile ngaphandle kwegesi isigamu sehora ngaphambi kokudla. Ngakho-ke, "uwukhohlisa" umzimba kancane futhi ungasutha ngokudla okuncane.
- Ungazihosheli. Kufanele ushiye etafuleni uzizwa usuthi kancane.
- Zama ukukhetha amanzi ahlanzeke ngaphezu kwezinye iziphuzo.
- Thatha isikhathi sokuzivocavoca umzimba njalo uma kungenzeka.