Kuvame ukucatshangwa ukuthi ukuze unciphise, kufanele ukhiphe ama-carbohydrate ekudleni kwakho. Noma kunjalo, le nkolelo ayiqinisekile ngokuphelele. Ukudla ama-carbohydrate nokuhlala emugqeni izinto ezimbili ezihambisanayo ngokupheleleKumele ukwenze ngendlela efanele. Izeluleko ezilandelayo zizokukhombisa indlela.
Beka kuqala okusanhlamvu okuphelele. Akunandaba ukuthi zinhloboni, ukudla okusanhlamvu okuphelele - okugcina izingxenye zazo ezintathu ziqinile: i-bran, i-endosperm negciwane - esikhundleni sokucwengisiswa kuhlala kuzuzisa ukugcina ulayini. Ezinye izibonelo yi-quinoa, i-oatmeal, irayisi elinsundu ne-amaranth.
Lokhu ikakhulukazi kungenxa yezizathu ezintathu: umuzwa wokugcwala, ukunciphisa izithako zokufakelwa abazibandakanyayo futhi, ekugcineni, ukuthi zisiza umzimba ukuthi usebenze ngokusemandleni.
Ungangeni ogibeni lwemikhiqizo ye-multigrain. Umbono oyiphutha ovame kakhulu ukuthi i-multigrain noma i-multigrain iyafana nezinhlamvu ezigcwele, kepha empeleni yizinto ezimbili ezihlukile. Qiniseka ukuthi okuthengayo kungokusanhlamvu okuphelele kwangempela.
Zisebenzise ngokulinganisela. Yize zingadliwa nsuku zonke, kubalulekile ukukhumbula ukuthi, ukuze ama-carbohydrate akusize wehlise isisindo, kufanele uthathe ukuphuza kwawo ngokuzola nangokulinganisela. Njengoba inkomishi engu-1/2 kuphela esidlweni ngasinye yanele ukwanelisa isifiso sokudla, kubonakala kungadingeki ukuthatha okuningi.
Bafake ekudleni okulinganiselayo. Linganisa ukudla kwakho ukuze ukutholakala kwama-carbohydrate kungadluli amaprotheni noma imifino. Ukudla ama-carbohydrate amaningi kakhulu, ngisho nezinhlamvu ezigcwele, kuholela kuma-calories amaningi nokuzuza kwesisindo.