Ama-carbohydrate akhona kakhulu ekwakhiweni kokudla kanye nama-protein namafutha. Inhlanganisela enhle yakho kokubili yilokho okufanele ukufune futhi ukufeze ukuze ube ne- ukudla okunomsoco.
Ngakolunye uhlangothi, bahlinzeka nge- ama-calories adingekayo ukukhiqiza amandla nokunikeza cishe i-60% yamandla umzimba awudingayo ukunqoba usuku nosuku.
Izinhlobo zama-carbohydrate
Ama-carbohydrate alula
Lawa ma-carbohydrate ngoshukela olula onesakhiwo samakhemikhali esakhiwa yinye noma ngaphezulu ushukela. Yilawo agaywa ngokushesha okukhulu futhi anenani elincane lomsoco ngoba awanawo umsoco obalulekile owanele.
Kufanele banciphise ukusetshenziswa kwabo ngoba uma kuthathwe ngamanani amakhulu kungaba yingozi empilweni yethu. Okwalabo abahluphekayo sikashukela kufanele banciphise ukudla abakudlayo kakhulu.
Phakathi kokudla okuqukethe ama-carbohydrate alula kukhona konke lokho ekubunjweni kwakho ushukela ocolisisiwe futhi zikhiqizwa ngokwemboni.
- Miel
- Mermelada
- leyo mikhiqizo eyenziwe ngofulawa omhlophe
- amakhekhe, amakhukhi, amaqebelengwane
- Iziphuzo zezithelo zezimboni
- Iziphuzo ezithambile
- Izitshalo
Ama-carbohydrate ayinkimbinkimbi
Ngokungafani naleso esedlule, lawa anoshukela amathathu noma ngaphezulu ahlanganiswe ndawonye njengeketanga. Bacebe kakhulu ku-fiber, amaminerali kanye namavithamini. Kuthatha isikhathi eside ukuthi kugayekeAzikhuphuli amazinga kashukela egazini futhi zikhiqiza amandla afanayo nama-carbohydrate alula.
Lezi zingatholakala kwimifino, njenge ubhontshisi, isipinashi, i-broccoli ne-zucchini. Izinhlamvu eziphelele nazo zonke izinhlobo zemidumba nobhontshisi.
Kufanele wazi ukuthi ungawabona kanjani ama-carbohydrate "amahle" azuzisa umzimba, ngakho-ke khetha lawo ama-carbohydrate ayinkimbinkimbi futhi cha elula. Njengoba eyokugcina, uma ingashiswanga kahle, ingahlala isikhathi eside esibindi futhi iguqulwe ibe ngamafutha. Yilokhu okwenza izinqolobane ezinamafutha zibe nazo uma kwenzeka kuphuthumayo ukuthola amandla lapho umzimba wethu untula ama-carbohydrate.