Umzimba udinga ama-carbohydrate ukuthola amandla, kepha abantu abaningi baya kohlobo olungelona: olulula. Ama-carbohydrate ayinkimbinkimbi yilokho okufanele uqiniseke ukuthi uwadla njalo.
Leli qembu lokudla lifaka ukudla okufana nobhontshisi, udali, i-quinoa, irayisi elinsundu nemikhiqizo yezinhlamvu ephelele (ipasta, izinkwa…) Okulandelayo okunye izinto okufanele wazi ngazo:
Bangama-carbohydrate "amahle"
Amakhabhohayidrethi ayinkimbinkimbi abhekwa njengoku "kuhle" ngoba zakhiwa ngoxhaxha olude lukashukela. Lokhu kwenza kuthathe isikhathi eside ukuthi umzimba uwaphule. Ngokuvamile, umthwalo wabo we-glycemic uphansi, okusho ukuthi bakhipha imithwalo emincane kashukela ngezinga elingaguquguquki, futhi isikhathi eside. Ngakolunye uhlangothi, ama-carbohydrate alula, abangela ama-spikes ayingozi bese ehla noshukela.
Bajwayele ukuba nezakhamzimba eziningi
Ukudla okuyinkimbinkimbi kwe-carbohydrate kuvame ukuba namavithamini amaningi, i-fiber, namaminerali kunokudla okulula kwe-carbohydrate. Izinhlamvu eziphelele, isibonelo, zinikeza izakhamzimba eziningi kunezinhlamvu ezicutshunguliwe. Ngokwalesi sizathu, Kunconywa ukuthi okungenani uhhafu wamabele ekudleni kube okusanhlamvu okuphelele, njengezinkwa eziphelele kanye ne-pasta.
Nciphisa ingozi yokukhuluphala
Kunobufakazi bokuthi abantu abadla okusanhlamvu okuphelele bakhombisa ubungozi obuncane bokukhuluphala. Jabulela okungenani ama-servings amathathu okusanhlamvu okuphelele ngosuku kunciphisa nengozi yesifo sikashukela, ukuqunjelwa, i-cholesterol, isifo senhliziyo, isifo sohlangothi, nomdlavuza wokugaya ukudla nowamahomoni.
Amalebula angabalingani bakho
Kubalulekile ukuhlola amalebula okudla okufana nezinkwa kanye ne-pasta ukuthola okusanhlamvu okuphelele nemithombo kashukela embalwa. Bheka uhlu lwezithako ukuthola kahle ukuthi yini oyinikezela emzimbeni wakho. Uma isithako sokuqala sithi ufulawa wonke kakolweni noma ufulawa ophelele we-oat, umkhiqizo kungenzeka ube yi-carbohydrate eyinkimbinkimbi.