Muva nje, sekuyimfashini impela ukuyeka ama-carbohydrate esikhundleni samaprotheni noma amafutha. Ngeshwa, iningi lethu linqotshwa yiziqubulo ezilingayo futhi alicabangi ukuthi akuwona wonke ama-carbohydrate afanayo futhi ayingozi. Ukuxabana kwe-carbohydrate carbohydrate. Isibonelo, i-buckwheat ne-croissant yimithombo ye-carbohydrate, kepha ithinta umzimba wethu nempilo ngezindlela ezihlukile.
Uma ufuna ukudla okunempilo nokunempilo, ungasheshi ukusika wonke ama-carbs ekudleni kwakho. Ucwaningo olusha olwenziwe yiHarvard School of Public Health lukhombisile ukuthi, ngokungafani nalokho okungahle kukholwe yi-carb dieters, okusanhlamvu okuphelele kuthuthukisa impilo futhi kukusize uphile isikhathi eside.
I-Wikipedia: Izinhlamvu Eziphelele - uphawu lweqembu elihlukahlukene lemikhiqizo yokusanhlamvu eyenziwe ngokusanhlamvu okungahluziwe futhi okungagazingiwe noma ufulawa wephepha lodonga - ufulawa ogaya kancane oqukethe zonke izingxenye zawo wonke okusanhlamvu okungahluziwe (umbungu, okusanhlamvu namagobolondo ezimbali, ungqimba lwe-aleurone kanye ne-endosperm yesibili). Imikhiqizo yokusanhlamvu ephelele ingenziwa ngezinto zokusetshenziswa okusanhlamvu okuhlukahlukene, ikakhulukazi, ukolweni, i-rye, oats, ummbila, irayisi (okubizwa ngokuthi irayisi elinsundu noma elinsundu), isipelingi, i-millet, i-triticale, i-amaranth, i-quinoa, i-buckwheat. Imikhiqizo eyinhloko yeqembu: isinkwa esenziwe nge-wallpaper kakolweni noma ufulawa we-rye, i-pasta yokusanhlamvu, i-oatmeal, ibhali, ama-rye flakes, okusanhlamvu nezinye izitsha ezenziwe ngezinhlamvu ezingahlutshiwe.
Ukudla okusanhlamvu okuphelele nsuku zonke kunganciphisa ingozi yokufa ngo-5%, ngokusho kocwaningo, futhi uma ukudla kudla ngokudla okunjalo, lesi sibalo sikhuphukela ku-9%.
Igatsha lingenye yezinto Konke okusanhlamvu, ungqimba olungaphandle oluqinile olunemicu yezinhlamvu zokusanhlamvu - lungadlala indima ekulweni nezifo ezahlukahlukene. Abaphenyi bathole ukuthi ukudla okune-bran-rich kungasiza ekwehliseni izinga lokushona kwabantu bonke ngo-6% futhi kwehle ngo-20% ubungozi bokuhlaselwa yisifo senhliziyo, nokuyiyona imbangela ehamba phambili yokufa kwabantu emazweni amaningi, okubalwa neRussia.
Ukuthola umphumela wokudla okusanhlamvu okuphelele esikhathini sokuphila, iqembu lisebenzise imininingwane evela ezifundweni ezimbili ezaziwa zesikhathi eside (i-Nurses 'Health Study [1] kanye ne-Health Professionals Follow-Up Study [2]). Ososayensi babalandelele ubudlelwane obuphakathi kokusetshenziswa kokudla okusanhlamvu namazinga okufa kwabantu iminyaka engama-25. Ngenhloso yokuphokophela kwesifundo, babheka nezinto ezifana nokudla ngokujwayelekile (ngaphandle kwamabele), inkomba yomzimba nokubhema.
Khumbuza lokhu kubangani bakho abadonsa i-oatmeal yebhekoni.
[1] Isifundo Sezempilo Sabahlengikazi - Ukufundwa kweqembu labahlengikazi abangu-121.701 abavela ezifundeni eziyi-11 zase-US ababhalise ngo-1976. Isifundo Sezempilo sabahlengikazi II - Ucwaningo lweqembu labahlengikazi abasebasha abayi-116.686 kwabangu-14
amazwe afakwa ku-1989.
[2] Ucwaningo Lokulandelela Ochwepheshe Bezempilo - Ucwaningo lweqembu labasebenzi bezokwelapha abangama-51.529 (amadoda) abavela kuzo zonke izifunda ezingama-50 ezimbozwe ngo-1986