Okuqukethwe
Ukudla okunhlobonhlobo keto, paleo nokunye ukudla okususelwa emafutheni nasemaprotheni, kanye "nokwaliwa cishe ngokuphelele kwama-carbohydrate" kuhola emhlabeni ukuthambekela kwesisindo emhlabeni namuhla. Kodwa ngama-carbohydrate angumthombo oyinhloko wamandla emzimbeni ... Namuhla sizokutshela ukuthi kungani kufanele abe khona ekudleni kwawo wonke umuntu nokuthi angayikhetha kanjani imithombo efanele yama-carbohydrate!
Akuwona wonke ama-carbohydrate adalwe alinganayo.
Kusukela esifundweni sebhayoloji yesikole, abaningi bayakhumbula ukuthi wonke ama-carbohydrate ahlukaniswe ahamba kancane futhi ashesha. Ama-carbohydrate asheshayo (noma alula) atholakala kushukela ojwayelekile nasekudleni okunoshukela, izithelo ezinoshukela, eminye imifino, futhi, ngokungajwayelekile, ubisi. Zithathwa ngokushesha ngumzimba futhi zinikeze ukukhuphuka okukhulu kwamandla namandla.
Kodwa-ke, ngenxa yokwehla kwayo ngokushesha, ama-carbohydrate alula abangela ukweqa okunamandla emazingeni kashukela egazini, namandla amaningi, angakabi naso isikhathi sokucutshungulwa ngumzimba, afakwa kuwo ngendlela yamafutha. Yingakho lapho bekhuluma ngokuyeka ama-carbohydrate, basho ukuthi, okokuqala, ama-carbohydrate asheshayo.
Kungani kudingeka ama-carbs ahamba kancane?
Ama-carbohydrate amancane (noma ayinkimbinkimbi) abalulekile emzimbeni. Ngokungafani nama-carbohydrate alula, ama-carbohydrate ayinkimbinkimbi ahlukaniswa ngumzimba kancane kancane. Ngakho-ke, zingumthombo ozinzile wamandla, zisiza ekwehliseni indlala isikhathi eside futhi zigcine izinga likashukela egazini njalo.
Imithombo engcono kakhulu yama-carbs ahamba kancane imifino enesitashi, imidumba, i-durum pasta futhi, okusanhlamvu nokusanhlamvu. Ukufakwa okusebenzayo kwale mikhiqizo ekudleni akuniki nje amandla omzimba namandla, kodwa futhi kusiza ukugcina isibalo esihle nesincane ngaphandle kokuzikhandla ngokudla okuvimbelayo.
Imithombo emihle kakhulu yama-carbohydrate ayinkimbinkimbi
I-Buckwheat
IBuckwheat iyindlovukazi yamabele anempilo kanye nama-carbohydrate ahamba kancane! Ngaphezu kokuthi iyakwazi ukunikeza umzimba amandla isikhathi eside, i-buckwheat iqukethe amaminerali amaningi awusizo nokulandela umkhondo (kufaka phakathi i-iron, i-magnesium, i-calcium, i-potassium ne-phosphorus), amavithamini A, E neqembu B - kakhulu kubalulekile ekusebenzeni kahle kwesistimu yezinzwa nokusebenza kwengqondo…
Vele, ukuze zonke lezi zinto zokulandela umkhondo zigcinwe ngangokunokwenzeka okusanhlamvu okuqediwe, izinto zokusetshenziswa zaso kufanele zikhethwe ngokucophelela, zihlanze ngokucophelela futhi zicutshungulwe ngekhwalithi ephezulu. Lokhu kusiza hhayi kuphela ukugcina inani lokudla okunempilo le-buckwheat, kodwa futhi nokunciphisa isikhathi sokupheka. Kuyinto elula kakhulu ukupheka umqhele ngamasakagi ahlukanisiwe, njengalawo avela eMakfa. I-buckwheat enjalo ayidingi ukuhlanjululwa, ayinamatheli ezitsheni futhi ikuvumela ukuthi ubale ngokushesha inani elidingekayo lezinsizakalo.
Ibhali lePearl
I-Pearl barley ngomunye umholi ohlwini lwamabele asetshenziswayo. Ungumthombo omuhle kakhulu we-phosphorus, i-potassium, i-magnesium ne-fluoride. Ngaphezu kwalokho, ibhali lamaparele luhlobo "lwentsha eyinkimbinkimbi", inqolobane yamavithamini E, PP, iqembu B kanye nama-amino acid awusizo (ikakhulukazi i-lysine) - kubaluleke kakhulu ekugcineni ubusha besifazane nobuhle besikhumba.
Ngakho-ke, iMakfa pearl barley yenziwa ngezinto ezisezingeni eliphakeme ze-Altai kusetshenziswa ubuchwepheshe bokuchotshozwa kahle, okukuvumela ukuthi ukwandise usizo lwayo lomzimba. Akudingi ukugeza noma ukucwilisa, okusiza futhi ukugcina izakhamzimba namavithamini.
Ibhali liyagaya
Ngasizathu simbe, ama-groove ebhali, angakasetshenziswa kabanzi, nawo akabalulekile kangako futhi awusizo emzimbeni. Iqukethe ama-carbohydrate ahamba kancane afinyelela ku-65%, cishe i-fiber engu-6%, ewusizo futhi edingekayo ekugayeni kahle, ama-fatty acid acids, amavithamini D neqembu le-B (i-folic acid, elusizo ikakhulukazi kwabesifazane), namaminerali amaningi.
Ukugcina zonke lezi zinto zokulandela umkhondo ezizuzisayo, amavithamini kanye nefayibha, iMakfa barley grits ayenziwa ngaphansi kokugaywa nokupholishwa - kuphela ukugaya okulungile. Ukucutshungulwa okufanele nokulungiswa kwamabhali ebhali kunomthelela ekugayweni kahle komzimba, ekukhuphukeni kwamandla nokusebenza, nasekugcineni isibalo esincane.
Iphalishi likakolweni
I-Durum pasta ivame ukucashunwa njengomthombo omuhle kakhulu wama-carbs ahamba kancane. Kodwa-ke, kukhona okunye okungajwayelekile - iphalishi likakolweni. Igcina zonke izinto ezizuzisayo zikakolweni we-durum, iwumthombo omuhle kakhulu wamandla njenge-carbohydrate eyinkimbinkimbi futhi ayifanele nje kuphela ukulungiselela izitsha eziseceleni, kepha futhi ingasebenza njengokugqoka okumnandi kwamasobho noma ukwengeza okuntekenteke enyameni egayiwe yokwenza ama-cutlets nama-meatballs.
Kunezinhlobo ezimbili ze-groats zikakolweni ku-assortment yemikhiqizo ye-Makfa: i-Poltavskaya ne-Artek. Kokubili kwenziwa nge-durum kakolweni ngokugaya okungaphelele nokuchotshozwa okusanhlamvu kube yizinhlamvu eziyindilinga, ezilinganisiwe. Lobu buchwepheshe bukuvumela ukuthi ulondoloze inani eliphezulu lezakhi futhi uqinisekise ukufana kanye nesivinini sokupheka.
Yiqiniso, lolu hlu olunesizotha alukhawulelwe emithonjeni yama-carbohydrate ahamba kancane okufanele abe khona ekudleni kwethu kwansuku zonke. Kumelwe ihlanganise imifino enesitashi, uphizi, nezikhwebu zommbila ... Into esemqoka ukukhetha ngokucophelela le mikhiqizo eshalofini lesitolo, unikeze okuthandayo emikhiqizweni esezingeni eliphezulu nefakazelwe evela kubakhiqizi abaziwayo.
Isibonelo, konke okusanhlamvu kweMakfa kwenziwa ngezinto zokusetshenziswa ezikhethiwe nezisezingeni eliphakeme, futhi eziningi zazo zitshalwa e-Altai, isikhungo semvelo saseRussia. Ukulawulwa kwekhwalithi okuqinile, isitshalo sesimanjemanje esifakwe ubuchwepheshe bamuva, nokucubungula ngokucophelela konke okusanhlamvu ngendlela emnene kakhulu ... Lezi zindinganiso zokuphoqelelwa eziyimpoqo aziqinisekisi kuphela ubumsulwa nokuphepha okudlula izidingo ze-GOST, kodwa futhi nokusebenziseka okuphezulu nokulula kokulungiselelwa wonke okusanhlamvu kweMakfa.
Konke lokhu futhi kuqinisekisa umqondo wokuthi ngokukhetha okulungile kwemikhiqizo, ngisho nokudla okunempilo kungase kungabi wusizo nje kuphela, kodwa futhi kungabizi futhi kumnandi!