Okokuqala, kufuneka kuphawulwe ukuba umxholo wekhalridiyidari ulingana nomlinganiselo we-caloric weeprotheni kwaye ngexesha elifanayo isiqingatha sekhalori yemihla. Nangona kunjalo, ngaba oku kuthetha ukuba akunakwenzeka ukuba ufumane "iikhilogram ezingaphezulu" ngenxa yee-carbohydrate xa kuthelekiswa namafutha?
Kubonakala ukuba ukusabalalisa kwemodebo ye-carbohydrate yokutya esetyenziswe kwisondlo kuyisongelo kumfanekiso wakho akukho ngaphantsi kobukho beenqatha ezininzi kwiitya. Inyaniso kukuba amafutha athatha inxaxheba ekwakhekeni kwesisindo somzimba esiphezulu ngenxa yexabiso eliphezulu le-caloric, kunye ne-carbohydrates - ngenxa yesabelo sabo esiphezulu ekudleni.
Enyanisweni, i-carbohydrates yakha inxalenye enkulu yokutya konke, okuyinxalenye yesondlo somntu. Kodwa ininzi yamandla umzimba wethu owenzayo ukwenza imisebenzi eyahlukeneyo yemoto iphinda ikhululwe kwindlela yethu yokugaya ngenxa yokuphuka kwe-carbohydrates. Ngenxa yoko, akuyimfuneko ukukhawulela ngokuthe ngqo umlinganiselo wee-carbohydrates kwisethi yokutya, kuba oku akunaziphumo ezintle kumbane womzimba (okungenakunqwenelekayo kwimfundo yempilo nakwizemidlalo). Nangona kunjalo, ezinye iimfuno ezibalulekileyo ekumiseni imodebo ye-carbohydrate yokutya kufuneka zijongwe. Ziziphi ezi mfuneko?
Okokuqala, ukutya kufuneka kunciphise kakhulu inani le-carbohydrates ekhawulezayo yokutya, i-jam, i-ayisikrimu, iiskese nezinye iiswidi. Ii-carbohydrates zezonka ezimhlophe, iibisiki kunye nekiki nazo zikhawuleza zithathwa ngumzimba. Ukusebenzisa ubuninzi beemveliso ezinjalo, ngokungafaniyo sinokufaka isandla ekukhuleni kokunciphisa umzimba.
Okwesibini, amandla emzimbeni kufuneka athathwe ngokubanzi ngokwahlula i-carbohydrate equlethwe kwimveliso efana neentlobo ezahlukeneyo zokutya, iifista, iimbotyi. Ezi zokutya ze-carbohydrate ziyakwazi ukubonelela umzimba wakho ngamandla malunga neentsuku zonke zokusebenza.
Okwesithathu, imodebo ye-carbohydrate yokutya kufuneka ifumaneke kusasa, oko kukuthi, ngexesha lokutya kwasekuseni nasemini. Kule meko, phantse zonke ezi zixhobo zesondlo ziya kuba nexesha lokuchithwa kwemveliso yamandla kwaye akusayi kuba nako ukunyusa umzimba.
Okwesine, ungasebenzisi amanyathelo angqongqo afana nokupheliswa ngokupheleleyo kweswekile kunye nezinye izitya ezicocekileyo ekudleni. I-glucose, eyenziwa kwindlela yokugaya ukutya ngexesha le-oligosaccharides ezininzi kunye ne-polysaccharides, yiyona nto ibaluleke kakhulu ye-carbohydrates metabolism, ngaphandle kokungenakwenzeka ukuba kugcinwe iimpendulo ezisemgangathweni zomzimba kwiimeko eziqhelekileyo. Kuvumelekile ukutya enye iiskese enye okanye ezimbini, kodwa kungcono ukwenza okokusasa okanye, kwiimeko ezinzima, kungekudala.
Okwesibini, kuyinqweneleka, ukuba kunokwenzeka, ukutshintsha iisethi zeemveliso ezinxulumene nomzekelo we-carbohydrates dietary, ngokubandakanya izithelo kunye namaqabunga kwimenyu, ezininzi zazo ziqulethe i-carbohydrates encedo kubantu (ngokukodwa, i-fructose kunye ne-glucose) kunye nezinye izinto eziphilayo eziphilayo .
Njengoko ubona, iimfuno zokwenza imodebo ye-carbohydrate yokutya kwethu esetyenzisiweyo ekudleni akuzona eziyinkimbinkimbi. Ukulandela ezi ngcebiso, unokukwazi ngokufanelekileyo nangokucwangcisa ukusabalalisa iikhalori ezikutya, yonke imini. Indlela enjalo ngokwesayensi yokucwangcisa umzekelo wokutya kwakho iya kunika umzimba wakho amandla okwaneleyo, ngelixa ukhusela ukuphuhliswa kwesisindo somzimba obuninzi kwaye ugcine ukuvisisana komfanekiso wakho.