Kungenzeka ukusebenzisa ama-carbohydrate njengesikhali sokulwa nesisindo esiningi. Into esemqoka ukukhetha ama-carbs afanele futhi uwadle ngokulinganisela.
Ama-carbohydrate athathwa njengesitha sokwakheka okuhle. Ithinta ushukela omhlophe, i-fructose, nesinkwa esimhlophe. Ama-carbohydrate ayinkimbinkimbi umzimba ugaya futhi uchitha isikhathi eside kulokhu, amandla amaningi, yingakho umuzwa omude wokusutha. Ukudla okunama-carbohydrate kuqukethe i-fiber namavithamini, okusiza ukuthuthukisa ukugaya nokusheshisa imetabolism. Iyiphi okufanele ukhethe ukunciphisa umzimba?
- I-pasta kusuka kukolweni we-durum
Lawa ma-macaroons azoba umbala omnyama ngokufakwa okungajwayelekile okungaba khona. I-pasta esuka kukolo we-durum inokunambitheka okujwayelekile kodwa iwusizo kakhulu kunemikhiqizo kafulawa ocolile. Aqukethe ama-carbohydrate ayinkimbinkimbi futhi athuthukisa ukugaya.
- Isinkwa esimnyama
Njenge-pasta, isinkwa simnyama ngombala, ngakho siwusizo kakhulu. Okungcono nakakhulu uma ifakiwe kuzoba bran, okuzohlinzeka ngamavithamini engeziwe kanye ne-fiber yokudla emsebenzini odidiyelwe wokugaya ukudla.
- oatmeal
Qala usuku lwakho ngepuleti ye-oatmeal - izincomo ezivamile odokotela, izazi zokudla okunomsoco. Lokhu okusanhlamvu kuqukethe i-fiber, isiza ukuqeda indlala, futhi inama-calories ambalwa uma kuqhathaniswa. Ukudla ngokweqile i-oatmeal kunzima kakhulu, njengoba ivuvuka ngokushesha esiswini.
- Ubhontshisi
Imidumba inomsoco kakhulu futhi inekhalori ephansi. Bangakwazi esikhundleni semifino yesitashi ngaphandle kokulahlekelwa nhlobo ekudleni kwakho kodwa ngokulahlekelwa okukhulu ngamakhilogremu. Ubhontshisi - i-carbohydrate eyinkimbinkimbi ecebile ku-fiber kanye namaprotheni emifino. Uhlangothi lukabhontshisi luzosheshisa i-metabolism futhi lusekele imisipha yakho isesimweni esihle.
- Irayisi elingapholishiwe
Irayisi elinsundu, ngokungafani nemhlophe, liqukethe i-fiber eningi futhi licebile kuma-carbohydrate ayinkimbinkimbi. Kuthatha isikhathi eside ukugaya futhi kungabi ngaphansi engxenyeni ewusizo, kodwa ngenxa yokuthi umuzwa wokugcwala uzohlala isikhathi eside.