Okuqukethwe
- Inganekwane yokuqala: Uju lunempilo ukwedlula ushukela
- Inganekwane yesibili: Ekudleni okuvela emthini wezitshalo kunama-carbohydrate amancane
- Inganekwane yesithathu: yonke imikhiqizo yobisi ilayishwe ama-carbs!
- Inganekwane yesine: Izinhlamvu eziphelele zingabantu abanesifo sikashukela kanye ne-dieters
- Inganekwane yesihlanu: "i-Apple eyodwa ngosuku ithatha indawo yodokotela"
- Okubaluleke kakhulu
- Izinganekwane eziningi ngokubuka kwama-carbohydrate kuvidiyo engezansi:
Kunezinkolelo eziningi mayelana nama-carbohydrate. Abanye bababheka njengembangela enkulu yokukhuluphala, abanye bakuhlobanisa noshukela ngokungafanele.
Nazi ezinye izinganekwane ezivamile ngama-carbohydrate.
Inganekwane yokuqala: Uju lunempilo ukwedlula ushukela
Ngokombono wokudla okunomsoco wonke ushukela ufana ncamashi. Ushukela onsundu, ushukela ongahluziwe, umoba kanye noju akukwazi ukubizwa ngemikhiqizo ye-dietician engaphezu kukashukela ocolile ojwayelekile.
Ngenxa yokuqukethwe okuphezulu kwezinto ezinamaminerali kanye nama-enzyme oju kuphilile impela kunoshukela ocwengekile. Kodwa-ke, nayo ihlushwa yi ama-calories amaningi kashukela.
Akufanele ukhohliswe iqiniso lokuthi ku-100 g woju kukhona ama-kcal angama-72 ngaphansi kwama-cubes kashukela. Kuju kunamaphesenti angama-20 wamanzi, okusho ukuthi ushukela okulo uniselwa nje.
Ungakukhohlwa lokho ukwelashwa kokushisa akunaki izakhiwo ezizuzisayo zoju. Ngakho-ke, isibonelo, amakhekhe ezinyosi ngukudla okuthandwa kakhulu okuthandwa kakhulu.
Inganekwane yesibili: Ekudleni okuvela emthini wezitshalo kunama-carbohydrate amancane
Ungakhohlwa ngokuba khona komthombo obaluleke kangako amaprotheni yemifino, njengobhontshisi. Inani lokudla licishe lilingane namaprotheni ezilwane. Futhi soy, ososayensi muva nje babone ukwakheka okuphelele kwesibambiso semifino senyama.
Kanye nokudla kwamaprotheni - ukudla kwemvelaphi yezitshalo kunika umzimba i-fiber ebalulekile, egcina unomphela umuzwa wokusutha futhi ivuselele amathumbu.
Inganekwane yesithathu: yonke imikhiqizo yobisi ilayishwe ama-carbs!
Ngempela, ubisi luqukethe i-carbohydrate eyi-disaccharide lactose, engaphansi kwesenzo se-enzyme lactase eguqula ibe yi-galactose. Icoleka kalula futhi ingena ngokushesha egazini.
Kodwa-ke, u-100 g wobisi oluphelele olujwayelekile uqukethe kuphela u-4.7 g wama-carbohydrate. Futhi okuqukethwe kwayo kwekhalori akuyona ngaphezu kwe-60 kcal nge-100 g. Labo abesaba ukwedlula ama-carbohydrate ekudleni akufanele besabe ubisi.
Ngendlela, ubisi alusizo kuphela ngenxa yokushoda kwama-carbohydrate, kodwa futhi nangenxa yokuthi kukhona i-calcium, okulula ukuyigaya.
Inganekwane yesine: Izinhlamvu eziphelele zingabantu abanesifo sikashukela kanye ne-dieters
Okusanhlamvu okuphelele kuyingxenye ebalulekile yanoma yikuphi ukudla okunempilo. Ngenxa yokuqukethwe okuphezulu kwefayibha konke ukudla okusanhlamvu okusiza ukukwenza kusuka eBhulakufesi kuye kwasemini ngaphandle kwesidlwana sophayi osolisayo.
Ngaphezu kwalokho, le mikhiqizo iqukethe amavithamini B, ama-antioxidants namaprotheni.
Akunasidingo sokuthenga ugwadule ohlanganisiwe eminyangweni yokudla kwesifo sikashukela. Sicela uqaphele isinkwa sikakolweni sonke, irayisi elinsundu nezinhlamvu. Uma ukhathele i-oatmeal, zama i-fashion bulgur noma i-couscous.
Inganekwane yesihlanu: "i-Apple eyodwa ngosuku ithatha indawo yodokotela"
Isaga esidumile sesiNgisi esithi "I-aphula elilodwa ngosuku sigcina udokotela kude" siphumelela ngempumelelo emhlabeni wonke.
Ngeshwa, i-Apple eyodwa ngosuku ayanele. Izazi zokudla okunempilo zincoma ukudla okungenani izithelo ezinhlanu ngosuku. Inani eliphelele lokudla kwesiqalo sezitshalo ngeke libe ngaphansi kwama-500 g.
Okuncamelayo kufanele kunikezwe izitsha zokudla ezinenkomba ephansi ye-glycemic. Esinye isincomo esibalulekile ukuthi gwema amafutha amaningi: khetha amazambane abhakwe esikhundleni sokuminza emafutheni esikhwameni.
Okubaluleke kakhulu
Ama-carbohydrate ayingxenye ebalulekile yokudla okunempilo. Ukweqisa kwama-carbohydrate, ikakhulukazi ngemali yeshukela elengeziwe kuholela ekutholeni isisindo nasekuthuthukiseni izifo eziyingozi.
Kepha akufanele ushiye okusanhlamvu okuphelele, izithelo, imifino, nemidumba. Banikezela ngamavithamini, amaprotheni kanye nemicu futhi kunamakhalori alinganiselayo.
Izinganekwane eziningi ngokubuka kwama-carbohydrate kuvidiyo engezansi:
