Yintoni iCarbohydrate? Ukutya okuqulethe iiCarbohydrates

"Yintoni icarbohydrates?" iphakathi kwemixholo enomdla. Ngenxa yokuba i-carbs iyingozi okanye inempilo? Lo mbuzo udla ngokusixaka.

Iikhabhohayidrethi ziimolekyuli eziqulethe umlinganiselo othile wekhabhoni, ihydrogen, kunye neeathom zeoksijini. Yenye yezona zinto ziphikisanayo zokutya. Nangona kukho abo bathi ukusetyenziswa kwe-carbohydrate ephantsi kunenzuzo kwimpilo, kukho nabo bathi i-carbohydrates iyimfuneko.

Nokuba uthini na uluvo lwakho ngalo mba, akunakuphikwa ukuba iicarbohydrates zidlala indima ebalulekileyo kumzimba womntu.

Yintoni icarbohydrate?

Ikhabhohayidrethi; Kukutya okunika umzimba amandla kwimisebenzi yengqondo neyomzimba. Ukwetyisa esi sondlo kwahlula ukutya kube yiswekile ebizwa ngokuba ziisaccharides. Ezi molekyuli ziqalisa ukwetyiswa emlonyeni. Iyaqhubeka kuwo wonke umzimba ukuba isetyenziswe kwizinto ezininzi, ukusuka ekusebenzeni kweeseli eziqhelekileyo ukuya ekukhuleni kweeseli kunye nokulungiswa.

Mhlawumbi uvile ukuba ezinye iicarbohydrates "zilungile" kwaye ezinye "zimbi." Zintathu iindidi eziphambili zeecarbohydrates. Ezinye iicarbohydrates zenzeka ngokwendalo. Ezi zifumaneka kwiziqhamo kunye nemifuno. Ezinye ziyalungiswa zize zicocwe. Azinazo izondlo. Okubizwa ngokuba ziicarbohydrates ezilungileyo zezo zifumaneka kukutya kwendalo. Ezona zimbi ziicarbohydrates ezisulungekileyo.

Iintlobo zeeCarbs

Kukho iintlobo ezintathu zeecarbohydrates:

• Isitatshi (iicarbohydrates ezintsonkothileyo)
• Iswekile (iicarbohydrates ezilula)
• Lif 

Zombini iicarbohydrates ezilula kunye nezintsonkothileyo ziguqulwa zibe yiglucose (iswekile yegazi). Icarbohydrate elula yikhabhohayidrethi eyenziwe ngemolekyuli enye okanye ezimbini zeswekile. Iicarbohydrate eziyinkimbinkimbi zineemolekyuli ezintathu okanye ngaphezulu zeswekile.

Kwelinye icala, ifayibha ifumaneka kwicarbohydrates esempilweni. Nangona kunjalo, ayinakwetyiswa okanye yohlulwe.

yenzeka ngokwendalo iiswekile ezilula ezifumaneka kwiziqhamo kunye neemveliso zobisi. Kukwakho neeswekile ezicutshungulwayo nezisulungekisiweyo ezithi iinkampani zokutya zongeza ekutyeni okunje ngesoda, iilekese kunye neelekese.

Zeziphi iicarbohydrates eziluncedo?

• Amazimba
• imidumba
• iimbotyi
• Ilentile
• Bezelye
• amazambane

Ifayibha ifumaneka kwiicarbohydrates ezininzi ezisempilweni, ezinje:

• Iziqhamo
• Imifuno
• Amazimba
• iimbotyi
• imidumba 

Ukusebenzisa i-fiber, i-carbohydrate eyinkimbinkimbi kunye nelula evela kwimithombo yendalo ikhusela kwizifo. Inceda nasekunciphiseni umzimba. Ezi carbohydrates zineevithamini kunye neeminerali ezininzi.

Kodwa i-carbohydrates ecutshungulwayo kunye nesulungekileyo iphezulu kwiikhalori kwaye iphantsi kwizondlo. Ibangela ubunzima kunye neengxaki ezinxulumene nokutyeba kakhulu njengohlobo lwe-2 yeswekile kunye nesifo senhliziyo.

Iipropati zeeCarbohydrates

Inika amandla emzimbeni

• Enye yeempawu zecarbohydrates kukunika amandla emzimbeni. Uninzi lweecarbohydrates ekutyeni esikutyayo ziguqulwa zibe yiglucose emva kokuba zityiswe ngaphambi kokuba zingene egazini.
• Iglucose esegazini ithatyathwa isiwe kwiiseli zomzimba ize isetyenziswe ukuvelisa imolekyuli yamafutha ebizwa ngokuba yiadenosine triphosphate (ATP).
• Iiseli ke zisebenzisa i-ATP ukunika amandla imisebenzi eyahlukeneyo yemetabolism. 
• Uninzi lweeseli emzimbeni zivelisa i-ATP kwimithombo eyahlukeneyo, njenge-carbohydrates kunye namafutha. Kodwa ukuba utya oku kutya kunye, iiseli zomzimba ziya kusebenzisa iicarbohydrates njengomthombo wazo oyintloko wamandla.

Ibonelela ngogcino lwamandla

• Ukuba kukho i-glucose eyaneleyo emzimbeni ukuhlangabezana neemfuno zangoku, ukugqithisa kugcinwa ukuze kusetyenziswe kamva.
• Oku kubizwa ngokuba yi-glycogen kwindlela egciniweyo yeglucose. Ifumaneka ngokuyintloko kwisibindi kunye nezihlunu.
• Xa yonke i-glucose eyidingayo ithathwa kwaye iivenkile ze-glycogen zigcwele, umzimba uguqula i-carbohydrates engaphezulu kwi-molecule ye-triglyceride kwaye uyigcine njengamafutha.

Inceda ukukhusela izihlunu

• Ukutya nokuba isixa esincinci secarbohydrates kuthintela ukulahleka kwemisipha enxulumene nendlala. 
• Iicarbohydrate zinciphisa ukuwohloka kwezihlunu kwaye zibonelela ngeglucose njengamandla obuchopho.

Iphucula impilo yokwetyisa

• Ngokungafaniyo noshukela kunye nesitashi, ifayibha ayiguqulwanga ibe yiglucose. Idlula ngesisu ingagatywanga.
• Zimbini iindidi eziphambili zefiber: ifayibha enyibilikayo nenganyibilikiyo.
• I-soluble fiber ifumaneka kwi-oats, i-legumes, umbindi weziqhamo, kunye nemifuno ethile. Njengoko idlula emzimbeni, itsala amanzi kwaye yenza into efana nejeli. Oku kwandisa umthamo wesitulo. Iququzelela ukuhamba kwamathumbu.
• Kwelinye icala, i-insoluble fiber yongeza isambuku kwisitulo. Ngokuyihambisa ngokukhawuleza kwisixokelelwano sokwetyisa, inceda ukukhulula ukuqhina. Olu hlobo lwefiber lufumaneka kwizikhumba kunye nembewu yeenkozo, iziqhamo kunye nemifuno. Ukutya ifayibha enganyibilikiyo ikhusela kwizifo zesistim sokugaya ukutya.

Iluncedo kwimpilo yentliziyo kunye nesifo seswekile

• Ngokuqinisekileyo isixa esigqithisileyo iicarbohydrates ezicocekileyo ukusetyenziswa kuyingozi kwintliziyo kwaye kwandisa umngcipheko wesifo seswekile. Nangona kunjalo, xa utya ifayibha eninzi, iyanceda intliziyo kunye neswekile yegazi.
• Njengoko ifayibha enyibilikayo idlula emathunjini amancinci, ibophelela kwi-bile acids kwaye ithintele ukuphinda ibuyiswe. Isibindi sisebenzisa i<em>cholesterol ukwenza iiasidi zenyongo eninzi, yaye le cholesterol iyatshatyalaliswa egazini.
• Kwakhona, ifayibha ayinyusi amanqanaba eswekile yegazi njengezinye iicarbohydrates. 
• Ngapha koko, ifayibha enyibilikayo ilibazisa ukufunxwa kweecarbohydrates kwindlela yokwetyisa. Oku kuvumela iswekile yegazi ukuba yehle emva kokutya.

Isixa seeCarbohydrates ezifunekayo ekutyeni

Ukunciphisa ukusetyenziswa kwe-carbohydrate yenye yeendlela ezilungileyo zokunciphisa umzimba. Iyanciphisa ukutya kwaye yenza ngokuzenzekelayo ukuba ulahlekelwe isisindo.

Abo bazama ukunciphisa umzimba banqumle i-carbs kwindawo yokuqala. Yile ndlela ukutya okune-carb ephantsi kwazalwa ngayo. Iicarbohydrates ezifana neswekile kunye nesitashi zilinganiselwe kolu kutya. KIprotein kunye namafutha zityiwa endaweni yeecarbohydrates. 

Izifundo, ukutya okune-carb ephantsiIbonisa ukuba kunciphisa umdla wokutya. Kuyanceda ukunciphisa umzimba njengoko iikhalori ezincinci zidliwe. Ukutya okune-carb ephantsi kunenzuzo ngaphandle kokunciphisa umzimba. Inika ulawulo lweswekile yegazi, yehlisa uxinzelelo lwegazi kunye ne-triglycerides.

Iimfuno ze-carbohydrate zemihla ngemihla

Iimfuno zemihla ngemihla zecarbohydrate zomntu zixhomekeke kwiminyaka yobudala, isini, ukwakheka komzimba, inqanaba lomsebenzi, ukhetho lobuqu, inkcubeko yokutya, kunye nemeko yempilo yangoku.

Abantu abasebenzayo kwaye banobunzima bezihlunu ezininzi bayayinyamezela icarbohydrates ngokusempilweni ngakumbi kunabantu abahleliyo. 

Impilo ye-Metabolic yinto ebaluleke kakhulu. Xa abantu besiya kwi-metabolic syndrome, baya batyebe kakhulu kwaye baphuhlise uhlobo lwesi-2 seswekile. Abantu abawela kolu didi abanako ukunyamezela umlinganiselo ofanayo wecarbohydrates njengabo basempilweni. Ezinye izazinzulu zinezi ngxaki "ukunganyamezeli kwecarbohydrate" yibize.

Unokumisela ukuba zingakanani iicarbohydrate ozifunayo kolu luhlu lungezantsi;

Isixa seCarbohydrate yosuku

100-150 grams ngosuku 

Oku kukusetyenziswa kwe-carbohydrate ephakathi. Isixa esifanelekileyo kubantu abasebenzayo, abazama ukuhlala besempilweni kwaye bagcine ubunzima babo. Kunokwenzeka ukuba ulahlekelwe isisindo kunye nesi sixa se-carbohydrate intake, kodwa kuyimfuneko ukubala iikhalori. Iicarbohydrate onokuzitya ziquka:

• Nayiphi na imifuno onokuyicinga.
• Iziqhamo ezininzi ngosuku.
• Iinkozo ezisempilweni njengeitapile, irayisi, kunye nehabile 

50-100 grams ngosuku

Ukuba ufuna ukunciphisa ubunzima ngokunciphisa i-carbohydrates ekudleni, ukusetyenziswa kwe-carbohydrate kolu luhlu kugqibelele. Nazi iicarbohydrate onokuthi uzitye:

• Imifuno emininzi.
• Mhlawumbi iziqhamo ezi-2-3 ngosuku.
• Isixa esincinci sekhabhohayidrethi ezisisitatshi. 

20-50 grams ngosuku

Olu luluhlu lwe-carb apho izibonelelo ze-metabolic zingena ngokwenene. Ikhawulezisa ukunciphisa umzimba. Lolona luhlu lufanelekileyo kubantu abanengxaki yempilo yemetabolism. 

Xa utya ngaphantsi kwe-50 grams ye-carbs ngosuku, umzimba wakho ungena kwi-ketosis kwaye imizimba ye-ketone inika amandla kwingqondo. Oku kuya kuthintela umdla wakho kwaye kukwenze unciphise umzimba ngokuzenzekelayo. Iicarbohydrate onokuzitya:

• Imifuno ephantsi kwe-carb.
• ezinye iziqhamo zamaqunube
• Ukutya okufana neeavokhado, amandongomane, kunye nembewu. Noko ke, zitye ngokujonga isixa seecarbohydrates.

Ukutya okune-carb ephantsi amanqanaba asezantsi e-insulin, ihomoni ezisa i-glucose kwiiseli. Omnye wemisebenzi ye-insulin kukugcina amanqatha. Isizathu sokuba ukutya okune-carb ephantsi buthathaka kungenxa yokunciphisa amanqanaba ale hormone.

Xa usika i-carbs, i-insulin iyancipha kwaye izintso ziqala ukukhupha amanzi amaninzi. Ukulahlekelwa kwesisindo kunciphisa emva kweveki yokuqala, kodwa ngeli xesha ubunzima obulahlekileyo buphuma kwiivenkile zamafutha.

Uphononongo lubonisa ukuba ukutya okune-carb ephantsi yeyona nto iyingozi kakhulu. amafutha esiswiniithi isebenza ngokukodwa ekunciphiseni 

Ukuba usanda kuqalisa ukutya i-carb ephantsi, umzimba wakho uya kuhamba kwinqanaba lokuziqhelanisa ukuze uqhelane nokutshisa amanqatha endaweni ye-carbs. Oku kubizwa ngokuba "yi-low-carb flu" kwaye ihlala ihamba phakathi kweentsuku ezimbalwa.

Ukutya okuqulathe iiCarbohydrates

Emva kokukhankanya "yintoni i-carbohydrates", iimpawu ze-carbohydrates kunye "nemfuno yemihla ngemihla ye-carbohydrate", ngoku makhe sijonge ukutya okuqulethe i-carbohydrates enempilo kunye nomgangatho ophezulu;

IQuinoa

• IQuinoaYimbewu enezondlo kunye nokutya okunekhabhohayidrethi eninzi. Ikwangumthombo olungileyo weprotheyini kunye nefiber.
• Ayinagluten. Ngoko ke, kuyindlela enempilo kwabo bangadli iimveliso zengqolowa. 
• Iquinoa ikugcina uzele njengoko iphezulu kwifayibha kunye neprotheni.

Oat

• OatI-cereal equkethe iivithamini ezininzi, iiminerali kunye ne-antioxidants.
• Yenye yokutya okunecarbohydrates esempilweni ngenxa yesiqulatho sayo sefiber eninzi. 
• I-66% ye-oats i-carbohydrates, kwaye malunga ne-11% yaloo nto yifayibha.
• Ngumthombo olungileyo weprotheyini xa kuthelekiswa nezinye iinkozo ezininzi. Iyanciphisa ingozi yezifo zentliziyo ngokunciphisa i-cholesterol.
• Kwi-diabetics, ibonelela ngolawulo lweswekile yegazi. Ikugcina ugcwele kwaye unikeze ukulahleka kwesisindo.

I-Buckwheat

• I-Buckwheat Kukutya okunesondlo okuqulethe zombini iicarbohydrates, protein kunye nefiber. Iqulethe iiminerali ezininzi kunye ne-antioxidants kunezinkozo ezininzi.

bananas

• bananasIqukethe iicarbohydrates ngendlela yesitatshi okanye iswekile. Iibhanana eziluhlaza ziphezulu kwistatshi ezijika zibe yiswekile yendalo njengoko ibhanana ivuthwa.
• Iibhanana ezingavuthwanga zinestatshi kunye nepectin. Zombini ziluncedo ekutyeni kunye nokutya iintsholongwane eziluncedo emathunjini.

Izambane eliswiti

• Izambane eliswitiNgapha koko, umxholo wayo ophezulu we-carbohydrate uqukethe isitashi, iswekile kunye nefiber.
• Isityebi kakhulu kwi-antioxidants. Inceda ukunciphisa umonakalo we-oxidative kunye nomngcipheko wezifo ezahlukeneyo.

Beet

• BeetYingcambu yemifuno enomxholo ophezulu we-carbohydrate equkethe iswekile kunye nefiber.
• Iqukethe iivithamini, iiminerali, i-antioxidants enamandla kunye neekhompawundi zezityalo.
• Iphezulu kwi-nitrate ye-inorganic, eguqulela kwi-nitric oxide emzimbeni. I-nitric oxide inceda ukunciphisa uxinzelelo lwegazi kwaye inciphisa umngcipheko wezifo ezahlukeneyo.

orange

• orangeIqukethe ikakhulu amanzi kwaye iqulethe i-11.8% yeecarbohydrates. Ngumthombo olungileyo wefiber.
• Isityebi ngakumbi kwi-vitamin C, i-potassium kunye nezinye iivithamini ze-B. 
• Ukutya iiorenji kuphucula impilo yentliziyo. Inceda ukuthintela amatye ezintso.

Iiblueberries 

• Iiblueberries ubukhulu becala zenziwe ngamanzi kunye neecarbohydrates.
• Iqulethe iivithamini ezininzi kunye neeminerali ezifana ne-vitamin C, i-vitamin K kunye ne-manganese.
• Ukuphucula imemori kubantu abadala.

grapefruit

• grapefruitIqulethe iivithamini ezininzi, iiminerali kunye neekhompawundi zezityalo kunye neecarbohydrates.
• Ukutya esi siqhamo kunceda ukunciphisa umzimba kunye nokunciphisa ukumelana ne-insulin.

Elma

• ElmaKukutya okunecarbohydrates esempilweni kwaye ngumthombo olungileyo wevithamin C. Iqulethe i-antioxidants kunye nezityalo eziphilileyo zezityalo.
• Ukutya ama-apile kuzinzisa iswekile yegazi kwaye kunciphisa umngcipheko wesifo senhliziyo.

Imbotyi yezintso

• Iimbotyi zezintso kukutya okunekhabhohayidrethi equlathe istatshi kunye nefiber. Ikwaphezulu kwiprotheyini.
• Imbotyi yezintso Ityebile kwiivithamini ezininzi, iiminerali kunye neekhompawundi zezityalo. Ingumthombo wee-antioxidants ezifana ne-anthocyanins kunye ne-isoflavones.
• Ilinganisa iswekile yegazi kwaye inciphisa umngcipheko womhlaza wekoloni.

Ii-ertyisi

• Ii-ertyisiYenye yokutya okunekhabhohayidrethi esempilweni njengoko iqulethe isixa esihle sefiber. Ibonelela ngeprotheyini esekwe kwizityalo.
• Ukutya le legume kuphucula intliziyo kunye nempilo yokwetyisa.

irayisi emdaka

• Irayisi eBrown ngumthombo ocebileyo wezityalo ze-lignans ezikhusela kwisifo senhliziyo. Ikwatyebile kwi-magnesium. 
• umthombo olungileyo wecarbohydrates irayisi emdaka yehlisa i-cholesterol kwaye inciphisa ingozi yesifo seswekile.

ikhabe

• ikhabeUkongeza ekuboneleleni inani elaneleyo le-carbohydrates, inika umzimba amanzi.
• Ityebile kwi-carotenoids efana ne-lycopene kunye ne-beta-carotene, eyandisa ukhuseleko kunye nokuphucula impilo yamehlo.

Ilentile

• Ilentile Ngumthombo osempilweni wecarbohydrates. Ikwaneprotheyini yemifuno. 
• Inika i-fiber, i-folic acid kunye ne-potassium, eziyimfuneko kwimpilo yentliziyo.

Imifuno ephantsi kweCarb

Imifuno ineekhalori eziphantsi. Ikwatyebile kwiivithamini, iiminerali kunye nezinye izondlo ezibalulekileyo. Uninzi luphantsi kwi-carbohydrates kunye ne-fiber ephezulu. Ngale ndlela, ziyimfuneko ekutyeni okune-carb ephantsi. 

Nantsi imifuno ene-carb ephantsi eza kukunceda unciphise umzimba…

pepper

• Enye indebe (i-149 grams) ye-pepper ebomvu eqoshiwe iqulethe i-3 grams ye-carbohydrates, i-9 yayo i-fiber.
• Ipepile eluhlaza, i-orenji, kunye netyheli zineprofayili yezondlo ezifanayo, nangona umxholo wazo we-antioxidant uyahluka.

broccoli

• Enye indebe (i-91 grams) ye-broccoli eluhlaza iqulethe i-2 grams ye-carbohydrates, i-6 yayo i-fiber. 

I-asparagus

• Enye indebe (i-180 grams) ye-asparagus ephekiweyo iqulethe i-4 grams ye-carbohydrates, apho i-8 grams i-fiber. 
• Ikwangumthombo olungileyo weevithamini A, C kunye noK.

Amakhowa

• AmakhowaInomthamo wecarbohydrate ephantsi kakhulu. 
• Ikomityi enye (i-70-gram) ekhonza amakhowa aluhlaza, amhlophe aqukethe kuphela i-1 grams ye-carbohydrates, apho i-2 gram i-fiber.

Ithanga

• IthangaYimifuno ene-carb ephantsi. 
• Enye indebe (i-124 grams) ye-zucchini eluhlaza iqulethe i-1 grams ye-carbohydrates, i-4 gram yayo i-fiber. 

isipinatshi

• isipinatshiYimifuno eluhlaza emagqabini enika inzuzo ebalulekileyo. 
• Le mifuno iphantsi kwi-carbohydrates. Kodwa njengoko isipinashi siphekwe, umxholo we-carbohydrate uqina. 
• Ngokomzekelo, ikomityi yesipinashi ephekiweyo iqulethe i-4 grams ye-carbohydrates, apho i-7 grams i-fiber, ngelixa ikomityi yesipinashi eluhlaza inexabiso le-1 gram ye-carbohydrates, malunga ne-1 gram ye-fiber.

avocado

• avocadoNangona ngokobuchwepheshe isiqhamo, sihlala sityiwa njengemifuno. Inamafutha amaninzi kwaye iqulethe iicarbohydrates ezimbalwa kakhulu ezityiwayo.
• I-cup enye (i-150-gram) ekhonza i-avocado ene-diced ine-10 grams ye-carbohydrates, apho i-13 grams i-fiber.

cauliflower

• cauliflower Ngomnye wemifuno ene-carb ephantsi. 
• Enye ikomityi (i-100 grams) yecauliflower ekrwada iqulethe i-3 grams ye-carbohydrates, apho i-5 grams i-fiber. 

Iimbotyi eziluhlaza

• Iimbotyi eziluhlaza zezinye zemifuno ene-carb ephantsi. 
• Ikomityi enye (i-125 gram) ekhonza iimbotyi eziphekiweyo eziluhlaza iqukethe i-4 grams ye-carbohydrates, i-10 yayo i-fiber. 

lettuce

• lettuceNgomnye wemifuno ephantsi-carb. 
• Enye indebe (i-47 grams) ye-lettuce iqulethe i-1 grams ye-carbohydrates, i-2 yayo i-fiber.

igalikhi

• igalikhiIyaziwa ngemiphumo emihle ekusebenzeni komzimba.
• Nangona imifuno ephezulu ye-carb ngobunzima, isixa esisetyenzisiweyo siphantsi kakhulu ngenxa yencasa yayo eyomeleleyo kunye nevumba. 
• I-clove enye (i-3 grams) yegalikhi iqulethe i-1 gram ye-carbohydrates, enye yazo i-fiber.

Netyhukhamba

• cucumber yakho i-carbohydrates ephantsi. 
• Enye indebe (i-104 grams) yekhukhamba eqoshiwe iqulethe i-1 grams ye-carbohydrates, engaphantsi kwe-4 gram yefiber.

ibrussels sprouts

• ibrussels sprouts, Yimifuno emnandi ye-cruciferous. 
• I-half-cup (i-78-gram) ekhonza ihluma ephekiweyo yaseBrussels iqulethe i-6 grams ye-carbohydrates, apho i-2 grams i-fiber.

Isileri

• IsileriIsezantsi kakhulu kwiicarbohydrates ezigaywayo. 
• Isitya esinye (i-101 grams) ye-celery eqoshiwe iqulethe i-2 grams ye-carbohydrates, i-3 yayo i-fiber.

iitumato

• iitumatoIneenzuzo ezininzi ezichukumisayo zempilo. Njengeeavokhado, iitumato zisisiqhamo kodwa zidla ngokutyiwa njengemifuno.
• Ubungakanani becarbohydrates egayiweyo buphantsi. Enye indebe (i-149 grams) yeetamatato ze-cherry iqulethe i-2 grams ye-carbohydrates, i-6 yayo i-fiber.

Radish

• Enye ikomityi (116 grams) yeradishi ekrwada esikiweyo ineegram ezi-2 zecarbohydrates, ezi-4 zazo ziyifiber.

anyanisi

• anyanisiNgumifuno onesondlo. Nangona iphezulu ngokufanelekileyo kwi-carbohydrates ngobunzima, ihlala isetyenziswa ngamancinci amancinci ngenxa yencasa yayo eyomeleleyo.
• Isiqingatha sekomityi (58 grams) yetswele elikrwada elisikiweyo lineegram ezi-1 zecarbohydrates, igram eyi-6 yayo yifiber.

seqanda

• seqanda Yimifuno esetyenziswa kakhulu kwiindawo ezininzi zokutya zehlabathi. 
• I-cup enye (i-99-gram) ekhonza i-diced, i-eggplant ephekiweyo iqulethe i-8 grams ye-carbohydrates, apho i-2 grams i-fiber.

Ikhaphetshu

• IkhaphetshuIneenzuzo ezichukumisayo zempilo.
• Enye indebe (i-89 grams) ye-kale ekrwada enqunqiweyo iqulethe i-3 grams ye-carbohydrates, i-5 grams yayo i-fiber.

I-artichoke

• I-artichokeYimifuno emnandi nenesondlo. 
• I-artichoke enye ephakathi (i-120 grams) iqulethe i-14 grams ye-carbohydrates. Iigram ezili-10 zezi zifumaneka kwifayibha.

I-Low-Carb Nuts

Amandongomane anecarbohydrates kwaye aphezulu kumafutha asempilweni kunye neprotheyini esekwe kwizityalo. Yingakho amanye amandongomane afumana indawo kwi-low-carb diet kuba angena kwi-low-carb diet.

Kulabo balandela ukutya okune-carb ephantsi, njengokutya kwe-ketogenic, ukutya okune-carb nuts kuya kunceda ukutya kufezekise iziphumo.

Pecan

Iphantsi kwi-carbohydrates kwaye iphezulu kwifiber. Ikwanezakha mzimba ezibalulekileyo ezifana nethiamine (ivithamin B1), imagnesium, iphosphorus kunye nezinc.

• Iicarbohydrate ezipheleleyo nge-30 grams: 4 grams
• Net carbs nge 30 grams: 1 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 8%
• Iikhabhoni nge-100 grams: 14 grams

IiPecans ziphantsi kakhulu kwiicarbohydrates. Iqulethe ngaphantsi kwe-30 gram ye-carbohydrates egayiweyo nge-1 gram ekhonzayo.

I-carbs enet, ebizwa ngokuba yi-digestible carbs, ibhekisela kwinani leekhabhothi ezingabandakanywa kumxholo wefiber kukutya kwendalo.

Kuba imizimba yethu ayinako ukufunxa ngokulula ifayibha eyenzeka ngokwendalo ekutyeni, ukukhupha ezi kumxholo wekhabhohayidrethi zizonke kuza nenani lenet okanye icarbohydrates enokufunxa.

macadamia nut

macadamia nutzi-low-carb, amandongomane anamafutha amaninzi. Ngumthombo obalaseleyo weevithamini B, i-magnesium, isinyithi, ubhedu kunye ne-manganese.

• Iicarbohydrate ezipheleleyo nge-30 grams: 4 grams
• Net carbs nge 30 grams: 2 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 8%
• Iikhabhoni nge-100 grams: 14 grams

Brazil nut

Brazil nutngamandongomane ane-carb ephantsi apakishwe izondlo ezibalulekileyo. Phezulu selenium Idume ngomxholo wayo.

• Iicarbohydrate ezipheleleyo nge-30 grams: 3 grams
• Net carbs nge 30 grams: 1 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 8%
• Iikhabhoni nge-100 grams: 12 grams

Walnut

Walnut I-nut-carb ephantsi, kodwa iqulethe izondlo ezifana ne-vitamin B, isinyithi, i-magnesium, i-zinc, i-polyphenol antioxidants, kunye ne-fiber.

• Iicarbohydrate ezipheleleyo nge-30 grams: 4 grams
• Net carbs nge 30 grams: 2 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 8%
• Iikhabhoni nge-100 grams: 14 grams

Ihazelnut

Ihazelnut Ityebile ngamafutha asempilweni, ifayibha, ivithamin E, imanganese kunye nevithamin K.

• Iicarbohydrate ezipheleleyo nge-30 grams: 5 grams
• Net carbs nge 30 grams: 2 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 10%
• Iikhabhoni nge-100 grams: 17 grams

iinathi zepayini

Ifunyenwe kwi-pine cones yemithi ehlala iluhlaza, i-pine nuts inencasa eyahlukileyo ngenxa ye-oyile ephezulu. Ngumthombo ogqwesileyo wezondlo kwaye uphezulu kakhulu kwi-vitamin E, i-manganese, i-magnesium, i-vitamin K, i-zinc, i-copper kunye ne-phosphorus.

• Iicarbohydrate ezipheleleyo nge-30 grams: 4 grams
• Net carbs nge 30 grams: 3 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 8%
• Iikhabhoni nge-100 grams: 13 grams

Amandongomane

Amandongomane Nangona ngokwezobugcisa i-legume, ngokuqhelekileyo ithathwa njenge-nut kwaye idliwe ngolo hlobo. Iqulethe iindidi ezininzi zezondlo ezifana ne-folate, i-vitamin E, i-magnesium, i-phosphorus, i-zinc kunye nobhedu. Ikwangumthombo obalaseleyo weprotheyini esekwe kwizityalo. I-30-gram ukukhonza inika i-7 grams yeprotheni ekhangayo.

• Iicarbohydrate ezipheleleyo nge-30 grams: 2 grams
• Iikhabhoni nge-30 grams: 4 grams
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 14%
• Iikhabhoni nge-100 grams: 21 grams

Iamangile

Iamangileyi-low-carb nut kunye neprofayili yezondlo ezomeleleyo. Ngumthombo obalaseleyo we-vitamin E, i-magnesium, i-riboflavin, ithusi, i-phosphorus kunye ne-manganese.

• Iyonke i-carbs nge-30: 6 grams
• Net carbs nge 30 grams: 3 gram
• Ipesenti yeekhalori ezivela kwiicarbohydrates: 15%
• Iikhabhoni nge-100 grams: 22 grams

Ukushwankathela;

"Yintoni icarbohydrates?" iyamangalisa. Ikhabhohayidrethi sisondlo esinika amandla emzimbeni kwaye idlala indima kwimisebenzi ethile ebalulekileyo. Ngowona mthombo wamafutha ophambili kwimfuno ephezulu yamandla engqondweni.

I-Fiber luhlobo olukhethekileyo lwe-carbohydrate oluphucula impilo yokugaya kunye nokunciphisa ingozi yesifo senhliziyo kunye nesifo sikashukela.

Isixa se-carbohydrate ekufuneka sithathwe ekutyeni siyahluka ngokweminyaka, isini, ukubunjwa komzimba, inqanaba lokushukuma kunye nempilo jikelele yomntu.

Ukutya okunekhabhohayidrethi esempilweni kubandakanya ukutya okunje ngequinoa, iimbotyi zezintso, iibeet, iibhanana, igrapefruit, kunye nee-ertyisi. Imifuno ene-carb ephantsi i-bell pepper, i-broccoli, i-zucchini, isipinashi, i-cauliflower, iimbotyi eziluhlaza, iitumato kunye namakhukhamba.

Kukho kwakhona i-carb nuts ephantsi ekufuneka isetyenziswe kwi-low-carb diet. Ezi; amantongomane anje nge walnuts, iialmonds, amandongomane, amandongomane epine, ihazelnuts.

Umthombo: 1, 2, 3, 4, 5