Ukuba ubala iicarbs, okanye ubuncinci uthathele ingqalelo isixa kunye nohlobo lweecarbs ozityayo, kunokukunceda ukuqonda umahluko phakathi 'kokulungileyo' nokungalunganga 'kwee-carbs. Ngokwe- Isikolo saseHarvard seMpilo yoLuntu , ezinye iicarbs zikhuthaza impilo ngelixa ezinye, ukuba zityiwa rhoqo okanye ngobungakanani obukhulu kakhulu, zinokubangela iingxaki zempilo.
Ukuqonda uLuhlu
Ngoku ka IQelaHealth.com , phakathi kwama-50 nama-60 eepesenti zeekhalori umntu azisebenzisayo suku ngalunye kufuneka zivele kwiicarbohydrate. Nangona kunjalo, oko akuthethi ukuba ii-carbs oza kuzifumana kwiilekese, iicookies kunye nokunye ukutya okusetyenziwe kakhulu kuyafana nakwimifuno kunye neenkozo ezipheleleyo. Kulapho uluvo lweecarbs ezilungileyo kunye nee carbs ezimbi zivela khona.
Amanqaku afanelekileyo- Kutheni iOatmeal ilungile kuwe?
- Okona kutya kulishumi
- Ndinokutya ntoni kwiDetox Diet?
Ngokusisiseko iyaqhekeka iye kwiikhabhathi ezilula 'ezimbi' kunye nee-carbs ezinzima 'zilungile.' Izinto ezintsonkothileyo nezilula yimiqathango ejongene nendlela ukutya okwenziwe ngayo amandla (iswekile) emzimbeni.
Khuphela uluhlu lwee carbs ezilungileyo nezimbi
IiCarbs ezilungileyo / ezimbi zeCarbs ezishicilelweyo
Cofa umfanekiso ongentla ukukhuphela umphumo ophrintiweyo wee-carbohydrate ezilungileyo nezimbi. Ukufikelela ekuprintweni:
- Cofa umfanekiso.
- Khetha Ifayile-Shicilela.
- Ukuprintwa kuya kuprintwa kwikhompyuter yakho.
Ukuba unengxaki yokuprinta, sebenzisaesi sikhokelo seengxakiukunceda. Ungayisebenzisa le phrinta ukukunceda wenze ukhetho olunempilo lwe-carbohydrate xa uthenga, usitya, okanye upheka.
IiCarbs ezintsonkothileyo
IiCarbs ezintsonkothileyo zezona zinika umzimba wakho oyena mafutha. Zihlala zifumaneka kwiukutya okuphezulu kwifayibha, Ehla kancinci kancinci, ikunikeinqanaba leswekile yegazingemini kwaye ndikwenze uzive ulambile kwaye ucaphuke xa ujikeleza phakathi emva kwemini.
Ngumbono olungileyo ukufumana uninzi lwezi carbs kwisidlo sakho semihla ngemihla:
- Isiqhamo esitsha, ngokufanelekileyo abo bane-glycemic Index ephantsi enjengeeapilkosi, iirasbheri, amaqunube kunye namaqunube amnyama
- Imifuno engekho isitatshi
- Ukutya okuziinkozo kunye nokutya okwenziwe ngeenkozo ezipheleleyo, ezinje ngeentlobo ezithile zesonka kunye nesiriyeli
- Amantongomane
- Imifuno
- Iimveliso zobisi ezingaswiti kunye neswekile, ezifana neyogathi, ukhilimu omuncu, itshizi nobisi
IiCarbs ezilula
Umzimba wakho uphula ngokukhawuleza iikhabho ezilula, unike iswekile yegazi lakho ispike kwaye ikuthumele ukuba ubuyele ekhitshini okanye kumatshini wokutya ngaphakathi kweeyure zokulungisa kwakho okokugqibela. Ngaphandle kokuba ungumdlali okanye ufuna ukukhawuleza kwamandla ngamandla ngesizathu esithile, ngokuqhelekileyo kukulungele ukukhusela ezi zi-carbs ekudleni kwakho kwansuku zonke:
- Iinkozo ezicoliweyo ezifana nesonka esimhlophe, irayisi emhlophe kunye ne-pasta etyebileyo
- Ukutya okusetyenzisiweyo njengekhekhe, iilekese, iicokies kunye neetshiphusi
- Iitapile ezimhlophe
- Iziselo ezinencasa
- Iswekile
Ukukhetha iiCarbs ezilungileyo
Ukunciphisa ii-carbs ezimbi kunokukunceda ukuba unciphise umzimba, kunye nokukunika amandla kunye nokucaphuka kancinci. IiCarbs ngamafutha enza ukuba umzimba wakho usebenze. Ukubeka ipetroli efanelekileyo kwiinjini yakho kwenza umahluko kwihlabathi.
Uziva ixesha elide
Kungenxa yokuba ukutya okufanelekileyo kwe-carb kuhlala kunjaloifayibha ephezulu kunye neekhalori ezisezantsingaphezu kokutya okuninzi okusetyenzisiweyo kwe-carb, uya kuziva uzive ugcwele ngelixa usitya iikhalori ezimbalwa. Unokufumanisa ukuba utya umthamo omkhulu wokutya.
Ukuba ucinga malunga neendidi zokutya okongezayo kunye noko ukunikezelayo, iyavakala loo nto. Kungathatha iziqhamo ezininzi ukulingana nenani elifanayo leekhalori oza kuzitya kwindawo yeelekese, kwaye uya kuziva wonelisekile emva kwesiqwenga esinye okanye ukuhanjiswa kwesiqhamo esisezantsi kakhulu kwiikhalori kuneswiti. Ngcono nangakumbi, uya kuziva wanelisekile ixesha elide kwaye ngekhe uzive unesidingo sokutya okungenampilo emva kwemini.
Ayisiwo Umgaqo Ongqongqo
Kungenxa yokuba ezinye izinto zokutya zinezinto ezinqwenelekayo ezingathethi ukuba kuya kufuneka uzikhuphe ebomini bakho ngonaphakade. Ukulandela olu luhlu lungentla akufuneki kubonwe njengomthetho ongqongqo. Kuya kufuneka ufumane uninzi lweecarbs zakho suku ngalunye kuluhlu 'olulungileyo', kodwa ngokuqinisekileyo akufuneki usike yonke irayisi okanye utsibe ikhekhe lokuzalwa ukuba nje utya ezi zinto ngokumodareyitha.
