IiCarbohydrate zibakhona kakhulu ekwakhiweni kokutya kunye neeproteni kunye namafutha. Umdibaniso olungileyo wazo zombini yile nto kufuneka ujonge kwaye uyiphumeze ukuze ube nayo ukutya okunokulinganisela.
Kwelinye icala, banikezela calories kufuneka ukuvelisa amandla kunye nokubonelela phantse i-60% yamandla afuna umzimba ukoyisa imihla ngemihla.
Iindidi zeecarbohydrate
Iicarbohydrate ezilula
Ezi carbohydrate ziiswekile ezilula ezinesakhiwo semichiza esenziwe ngenye okanye nangaphezulu iswekile. Zizo ezo zetyiswa ngokukhawuleza kwaye zinomlinganiselo omncinci wesondlo kuba azinazo izakhamzimba ezifanelekileyo.
Kuya kufuneka banciphise ukusetyenziswa kwabo kuba ukuthathwa ngamanani amakhulu kunokuba yingozi kwimpilo yethu. Kwinto abo bahluphekayo iswekile Kuya kufuneka banciphise ukutya kakhulu.
Phakathi kokutya okuqukethe ii-carbohydrate ezilula zonke ezo zinako ukwenziwa kwazo ushukela ococekileyo kwaye ziveliswa kwimizi-mveliso.
- Miel
- UMarmalade
- ezo mveliso zenziwe ngomgubo omhlophe
- amaqebengwana, iikeyiki, iikeyiki
- Ijusi yeziqhamo zemizi-mveliso
- Iziphungo
- Iinkozo
IiCarbohydrate ezintsonkothileyo
Ngokungafaniyo nezo zangaphambili, ezi zineswekile ezintathu okanye nangaphezulu ezinxulunyaniswe ngokudibeneyo. Zizityebi kakhulu kwifayibha, iiminerali kunye neevithamini. Kuthatha ixesha elide ukwetyiswaAzonyusi amanqanaba eswekile yegazi kwaye zivelise amandla afanayo nee-carbohydrate ezilula.
Ezi zinokufumaneka kwimifuno, enje iimbotyi, isipinatshi, i-broccoli kunye ne-zucchini. Iinkozo ezipheleleyo kunye nazo zonke iintlobo zemidumba kunye neembotyi.
Kuya kufuneka uyazi ukuba zeziphi "ezilungileyo" ii-carbohydrate eziluncedo emzimbeni, ke khetha ezo Iicarbohydrate ezinzima kwaye akunjalo elula. Ukusukela okokugqibela, ukuba ayitshiswanga ngokufanelekileyo, banokuhlala ixesha elide esibindini kwaye baguqulwe babe ngamanqatha. Yiyo le nto eyenza ukuba kugcinwe amanqatha xa kukho imeko kaxakeka yokufumana amandla xa umzimba wethu uswele iicarbohydrate.