Umangele equkethe carbohydrate okusheshayo? imikhiqizo uhlu ngempela ezithakazelisayo!

Inani amandla imikhiqizo, okuyinto sisebenzisa kuncike okuqukethwe fat, amaprotheni kanye carbohydrate. Lokho inani carbohydrate sokudliwa nathi nsuku zonke, kuxhomeke kakhulu ezinyathelweni isimo sempilo yethu futhi ukuthi siyothola isisindo. Njengoba yaziwa, lezi izakhi zihlukaniswe elula (okusheshayo) futhi eziyinkimbinkimbi, okuyilona elisebenzayo futhi okumelwe ahlukaniswe. Futhi okubaluleke nakakhulu, kudingeka wazi imikhiqizo equkethe okusheshayo carbohydrate. Lokhu kuzosiza ukwenza ekudleni kwakho kwansuku zonke, lisiza ekulondolozeni impilo evamile.

Fast carbs: uhlu imikhiqizo ngaphakathi which they equkethwe

Kuye ngokushesha kangakanani carbohydrate engena emzimbeni ngokudla aguqulwa ibe yi-glucose, bahlukene zibe elula eziyinkimbinkimbi.

Ngokushesha ukuletha izinguquko, kubalula ubhekwa omunye mono- noma disaccharide. It akunakuphikwa ukuthi ukudla okunempilo kufanele ikakhulukazi aqukethe carbohydrate ayinkimbinkimbi, kodwa akusho ukuthi akufanele adle ukudla okumahhadla nomoya-okusheshayo. Uhlu imikhiqizo ngaphakathi which they equkethwe, zahlukahlukene kakhulu, futhi kulula ngokwanele ukuba akhethe kuwo yibo ngeke ezikufanelayo. Carbohydrate luwumthombo oyinhloko wamandla mayelana nomzimba womuntu, ngakho ukusetshenziswa kwabo kufanele kube nsuku zonke. Lokhu kuzosiza umzimba njalo isesimweni, uzizwa ukukhathala ukhathele ngokushesha.

Kodwa kufanele sikhumbule ukuthi okuqukethwe okusezingeni eliphezulu caloric kukhona kokubili carbohydrate ayinkimbinkimbi futhi fast. Izithelo, isibonelo, kumele kusetshenziswe nsuku zonke, kodwa ukuze badle inombolo enkulu zikabhanana noma amagilebhisi, futhi, it is hhayi Kunconywa ngoba kungaholela ukwanda okusheshayo e kashukela futhi ukuthuthukiswa ngokushesha we-insulin oguqula carbohydrate ku yamafutha amaningi emzimbeni. Kufanele uqaphele kakhulu amagilebhisi nezinye izithelo ekudleni. Okokuqala, kudingeka ubheke isazi. Kumele kukhunjulwe njalo, nalokho uhlobo ukudla emzimbeni iwe carbs okusheshayo. imikhiqizo libanzi impela:

• ithebula ushukela;
• isitashi;
• iziphuzo ezinoshukela (ujusi, umbhubhudlo, neziphuzo ezinoshukela, njll);
• ezinye izitsha like "Bistro";
• khekhe nesinkwa, senziwe ngofulawa premium kanye amamaki lokuqala;
• amazambane;
• okusanhlamvu grained;
• ama-crackers, chips;
• ujamu kanye jam;
• ezimhlophe, ubisi shokolethe;
• izithelo ezisanda kukhiwa (amagilebhisi, banana, ikhabe, ikhabe, njll);
• izithelo ezomisiwe.

Le mikhiqizo kungukuthi Kunconywa ukuba kusetshenziswe imali ngokweqile, ngoba kokubili elimazayo futhi inenzuzo. umonakalo wabo ukuthi ziqukethe okunama-kilojoule amaningi carbs okusheshayo. imikhiqizo futhi umphelelisi noju, okuyinto kuveza phakathi ukucutshungulwa izinyosi akuzona impova wemvelo futhi isixazululo ushukela. Kuyinto umkhiqizo onjani mbumbulu ukuthi akazuzi umzimba futhi has okwelapha futhi ukhuthaza ukukhiqizwa energy ngokweqile emzimbeni, okuyinto kamuva idliwe ngokuphelele futhi iguqulwe ibe imali fat. Ukwazi ngezinzuzo nezingozi carbohydrate, kanye ngemithamo evumelekile asebenziseka, kungaba isikhathi eside ukulondoloza umzimba omuhle futhi unempilo!