Yintoni iRefined Carbs? Ukutya okuqulathe iiCarbohydrates ezisulungekileyo

Ukutya okuninzi okunekhabhohayidrethi kusempilweni kwaye kunezondlo. Kodwa icarbohydrate elula kubizwe iicarbohydrates ezicocekileyo, uninzi lwezondlo zayo kunye nefiber zisusiwe.

iicarbohydrates ezicocekileyo ukutyaIbangela izifo ezifana nokukhuluphala, isifo senhliziyo kunye nohlobo lwe-2 yeswekile. iingcali zokutya ukusetyenziswa kwe-carbohydrates ecocekileyouyavuma ekunciphiseni

Yintoni icarbohydrate ecocekileyo?

iicarbohydrates ezicocekileyo; Ikwabizwa ngokuba ziicarbohydrates ezilula okanye iicarbohydrates ezicutshungulwayo. Kukho iindidi ezimbini eziphambili:

• Iiswekile: Sucrose (iswekile yetafile), isiraphu yengqolowa ephezulu ye-fructose ve isiraphu yeagave Iiswekile ezisulungekisiweyo nezicutshungulwayo ezifana

• Iinkozo ezisulungekisiweyo: Ezi ziinkozo ezine-fibrous kunye neendawo ezinomsoco zisusiwe. iicarbohydrates ezicocekileyoIfayibha, iivithamini kunye neeminerali zisusiwe. Ngoko ke, iikhalori ezingenanto.

Kukuphi ukutya okuqulethe iicarbohydrates ezisulungekileyo?

• umgubo ocoliweyo
• Umgubo wobisi
• pasta
• Isonka esimhlophe
• irayisi emhlophe
• iswekile emhlophe
• iicereals sakusasa
• Iicawa
• Ii-wafers kunye ne-snacks
• Iidessert
• iitapile ezimhlophe ezicujiweyo
• Iitapile eziqhotsiweyo
• isoda
• Iziqhamo ezipakishweyo kunye nejusi yemifuno
• iziselo zamandla
• ukutya okuqhotsiweyo
• Ibhiskithi

Ziziphi iingozi zeekhabhohayidrethi ezisulungekileyo?

Ifayibha kunye nomxholo we-micronutrient

amazimba Iphezulu kakhulu kwifiber yokutya. Ezi ziquka iindawo ezintathu eziphambili:

• Bran: Ifayibha ngumaleko wangaphandle oqinileyo oqulethe iiminerali kunye ne-antioxidants.

• Imbewu: Yinxalenye ephambili yezondlo eziqulethe i-carbohydrates, amafutha, iprotheni, iivithamini, iiminerali, i-antioxidants kunye nezityalo.

• I-Endosperm: Yinxalenye ephakathi equlethe kakhulu i-carbohydrates kunye nenani elincinci leprotheni. I-bran kunye nentsholongwane zezona ndawo zinesondlo kwiinkozo ezipheleleyo.

Ngexesha lokucoca, i-bran kunye ne-germ inxalenye iyasuswa kunye nazo zonke izondlo eziquletheyo. Le nkqubo ishiya phantse i-fiber, iivithamini kunye neeminerali kwiinkozo ezicolisisiweyo. Ekuphela kwento eseleyo sisitatshi sokugaya ngokukhawuleza esineprotheyini encinci.

Ukunciphisa ukusetyenziswa kwefiber; Yandisa ingozi yezifo ezifana nesifo senhliziyo, ukutyeba, uhlobo lwe-2 yeswekile, umhlaza wekoloni kunye neengxaki ezahlukeneyo zokugaya.

kubangela ubunzima

• iicarbohydrates ezicocekileyoUmthamo wefiber uphantsi. Igaywa ngokukhawuleza kwaye ibangela ukuguquguquka okukhulu kumanqanaba eswekile yegazi. Oku kubangela ukutya kakhulu.
• Oku kungenxa yokuba ukutya okunesalathisi esiphezulu se-glycemic kubangela ukuhlutha kwexesha elifutshane elihlala kwiyure. Kwelinye icala, ukutya okunesalathiso esisezantsi se-glycemic kunika imvakalelo yokugcwala ehlala malunga neeyure ezingama-2-3.
• Kwakhona, iicarbohydrates ezicocekileyo Inokubangela ukuvuvukala emzimbeni. Ukudumba ukuxhathisa leptinYenye yezona zinto zibangela ukutyeba nokutyeba.

Ibangela ukufumba kwamafutha esiswini

• kagakanani iicarbohydrates ezicocekileyo Okukhona uyisebenzisayo, umngcipheko omkhulu wokuqokelela amanqatha kwindawo yesisu. 
• Olunye uhlobo oluyingozi kakhulu lwamafutha ngamafutha aqokelelana kwindawo yesisu, kwaye kunzima ukuyikhupha.

Inyusa iswekile yegazi ngokukhawuleza

• iicarbohydrates ezicocekileyoAyinalo ixabiso lezondlo. Kunye neekhalori zayo, nayo inesalathiso esikhulu se-glycemic.
• isalathisi se-glycemiclixabiso elinikwa ukutya okusekelwe kwindlela ekuchaphazela ngayo amanqanaba eswekile yegazi. iicarbohydrates ezicocekileyoNgokukhawuleza iphakamisa amanqanaba eswekile yegazi kwaye ibe nefuthe lexesha elifutshane kwi-satiety.

Ukwandisa umngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile

• Isifo sentliziyo ve uhlobo 2 seswekilezizifo ezixhaphake kakhulu kwihlabathi jikelele. Abantu abanesifo seswekile se-2 banomngcipheko omkhulu wokuba nesifo senhliziyo.
• Izifundo, iicarbohydrates ezicocekileyoIbonisa ukuba ukutya kakhulu kwandisa ukumelana ne-insulin kunye namanqanaba eswekile yegazi. Ezi zibonakaliso eziphambili zesifo sikashukela sohlobo lwe-2.
• iicarbohydrates ezicocekileyoKwakhona kwandisa i-triglycerides yegazi. Lo ngumngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Ibangela iingxaki zamathumbu

• Iibhaktheriya ezilungileyo zamathumbu zinceda ukugaya kunye nokutya kwifiber yokutya efumaneka kwimithombo yokutya ye-carbohydrates ezinzima. Nangona kunjalo iicarbohydrates ezicocekileyoAkukho fiber.
• Kakhulu iicarbohydrates ezicocekileyoIzongezelelo zokutya zinciphisa inani kunye nokwahluka kweebhaktheriya ezilungileyo zamathumbu, ezinokuchaphazela ukugaya kunye nokubangela ukuqunjelwa.

Inokubangela umhlaza

• Kakhulu iicarbohydrates ezicocekileyoUkutya ukutya okunezondlo kwandisa ingozi yomhlaza. 
• iicarbohydrates ezicocekileyoEzi zihlobene ngokusondeleyo nokutyeba okubangelwa kukudumba emzimbeni.