Kwaye ukukhokelela kwabo kuninzi kunokukhokelela ekutyebeni, kodwa nakwizifo ezinzulu ezifana nohlobo lwesifo sikashukela, isifo somfutho wegazi, isifo se-ischemic. Umzekelo, izidlo ezincinane ze-carb nazo ziloyiko, njengokuba iikhalori ngokwabo. Ngoko ke, sincoma ukuba uphulaphule iingcebiso zethu. Uya kuhlala usempilweni kwaye ujonge kakhulu. I-carbohydrate, apho uyanzima khona inobungozi.
Umyalezo kwiBhotile
Abakhiqiqhi bavame ukuba "bafihle" i-carbohydrate elula ngamagama amahle kwaye angabonakali kwiilebula. Gwema iimveliso kunye nezithako:
- I-fructose ye-corn syrup / isiraphu yengqolowa;
- maltose / maltitol isiraphu / maltodextrin;
- i-fructose, i-glucose, i-dextrose, i-galactose, i-lactose, i-sucrose;
- isiraphu yelayisi, isiraphu ye-maple;
- ushukela / umquba, umshukela omdaka kunye neentlobo zawo (i-demerara, i-loose, i-Barbados / muskovado, i-turbine);
- Ishukela esengenayo, ushukela ogqityiweyo, ushukela ophuhliweyo;
- i-treacle / molasses, i-malt, ubusi.
Yintoni, yintoni na, nini?
Iimpawu ze-carbohydrate ezinzima zilula, zidla ukutya okuncinci kunye nezicinci ezincinci, uya kugcina isisite esinqinileyo kwigazi lakho, ungenzi i-insulin "ivuke" ize. Yaye akayi kudlulisela i-glucose kwi-fat kwaye ayigcine. Nazi ezinye iingcebiso eziya kunceda ukunciphisa umonakalo kwi-carbohydrates elula kwaye ufumane uninzi kunzima. Ukuba ufuna ngokwenene ukutya into ecolileyo okanye ecocekileyo, qalisa ukutya kunye nama-protein, uze udle i-carbohydrates edibeneyo, kwaye ushiye i-carbohydrate elula yokutya. Ngaphambi kokuhlwa kwasemini, udle ukutya kunye ne-GI 50-55, ngemini - kungekho ngaphezu kwama-35.
Izidlo ze-carbohydrates: "ngokuba" kunye "nokuchasene"
I-Atkins yokutya, inkqubo ye-Montignac, ukutya kukaDkt. Perricone, i-Kremlin ... Yonke le mihlobo ye-low-carbohydrate yokulahlekelwa kwesisindo seminyaka emininzi ayilahlekelwa ukuthandwa kwabo. Kwaye akumangalisi: emva koko, ngaphandle kokutya umgubo kunye noshukela ekudleni nokunciphisa ukusetyenziswa kweziqhamo kunye nemifuno enobumnandi (beet, ingqolowa), sivuselela umzimba ukuba udle amafutha, ukuvelisa i-glucose efunekayo kubo. Ukutya kweeprotheyini kuyingozi kumzimba nokuba ngenxa yokungabikho kwaneleyo yemithamo ye-carbohydrates, umzimba uqala ukufumana i-glucose, kungekhona nje kwioli, kodwa nakwiimisipha. Abachasene nezidlo ezinjalo babonisa umthwalo ogqithiseleyo kwiintso kunye nesibindi, okufuneka kusebenze kwimodi yokukhawuleza ukususa egazini iimveliso zokuqhekeka kwamanqatha amafutha: i-ketone bodies. Ukuze ungazitholi amandla, kodwa kwakhona ukuba ungabuyiselwa, oogqirha bancomela ukulandela ukutya okulandelayo. I-protein-carbohydrates breakfast, efana nokwakhiwa, kodwa isiqingatha sesidlo sasemini kunye nesidlo esikude kakhulu. Khumbula umgaqo oyintloko: ngakumbi umveliso uqule noshukela kunye / okanye umgubo ococekileyo kunye ne-fiber encinci, eyingozi kakhulu kumzimba wethu. I-carbohydrate elula ixhamla kwangoko, ihamba ngokukhawuleza kunokuba isitashi, eyokuqala idilizwe ngama-enzyme.