Yini I-Carbohydrate? Ukudla Okuqukethe Ama-carbohydrate

"Iyini i-carbohydrate?" iphakathi kwezihloko ozithandayo. Ngoba ama-carbs ayingozi noma anempilo? Umbuzo uvame ukusidida.

Ama-carbohydrate ama-molecule aqukethe izingxenye ezithile ze-carbon, i-hydrogen, nama-athomu omoya-mpilo. Kungokunye kokudla okuphikisana kakhulu. Nakuba kukhona abathi ukusetshenziswa kancane kwe-carbohydrate kunenzuzo empilweni, kukhona nalabo abathi ama-carbohydrate ayadingeka.

Kungakhathaliseki ukuthi uyini umbono wakho ngalolu daba, akunakuphikwa ukuthi ama-carbohydrate adlala indima ebalulekile emzimbeni womuntu.

Iyini i-carbohydrate?

Ama-carbohydrate; Iwukudla okunikeza umzimba amandla okusebenza ngokwengqondo nangokomzimba. Ukugaya lesi sakhi somzimba kuhlahlela ukudla kube ushukela obizwa ngokuthi ama-saccharides. La ma-molecule aqala ukugaya emlonyeni. Iyaqhubeka kuwo wonke umzimba ukuze isetshenziselwe izinto eziningi, kusukela ekusebenzeni kwamaseli okuvamile kuya ekukhuleni nasekulungiseni amangqamuzana.

Cishe uzwile ukuthi amanye ama-carbohydrate "mahle" kanti amanye "mabi." Kunezinhlobo ezintathu eziyinhloko zama-carbohydrate. Amanye ama-carbohydrate avela ngokwemvelo. Lezi zitholakala izithelo nemifino. Ezinye ziyacutshungulwa futhi zicwengisiswe. Azinawo umsoco. Okubizwa ngokuthi ama-carbohydrate amahle yilawo atholakala ekudleni kwemvelo. Okubi ama-carbohydrate acwengekile.

Izinhlobo zama-Carbs

Kunezinhlobo ezintathu zama-carbohydrate:

• Isitashi (ama-carbohydrate ayinkimbinkimbi)
• Ushukela (ama-carbohydrate alula)
• I-Lif 

Kokubili ama-carbohydrate alula futhi ayinkimbinkimbi aguqulwa abe yi-glucose (ushukela wegazi). I-carbohydrate elula i-carbohydrate eyakhiwe yi-molecule eyodwa noma amabili kashukela. Ama-carbohydrate ayinkimbinkimbi aqukethe ama-molecule kashukela amathathu noma ngaphezulu.

Ngakolunye uhlangothi, i-fiber itholakala kuma-carbohydrate anempilo. Nokho, ayikwazi ukugayeka noma ukubhidlizwa.

okwenzeka ngokwemvelo ushukela olula ezitholakala ezithelweni nasemikhiqizweni yobisi. Kukhona noshukela olula ocutshunguliwe wacwengwa izinkampani zokudla eziwufaka ekudleni okufana nesoda, uswidi namaswidi.

Ayini ama-carbohydrate ayinkimbinkimbi anenzuzo?

• Okusanhlamvu okuphelele
• imidumba
• ubhontshisi
• I-Lentil
• Bezelye
• amazambane

I-fibre itholakala kuma-carbohydrate amaningi anempilo, njenge:

• Izithelo
• imifino
• Okusanhlamvu okuphelele
• ubhontshisi
• imidumba 

Ukusebenzisa i-fiber, ama-carbohydrate ayinkimbinkimbi futhi alula avela emithonjeni yemvelo kuvikela izifo. Kuyasiza ngisho nokwehlisa isisindo. Lawa ma-carbohydrate aqukethe amavithamini namaminerali amaningi.

Kodwa ama-carbohydrate acutshunguliwe futhi acolisisiwe anama-kilojoule amaningi futhi aphansi ngezakhi. Kudala ukukhuluphala kanye nezinkinga ezihlobene nokukhuluphala ngokweqile njengohlobo lwesifo sikashukela sohlobo 2 nesifo senhliziyo.

Izakhiwo zama-carbohydrate

Inikeza amandla emzimbeni

• Enye yezimpawu zama-carbohydrate ukunikeza amandla emzimbeni. Iningi lama-carbohydrates ekudleni esikudlayo aguqulwa abe ushukela ngemuva kokugaywa ngaphambi kokungena egazini.
• I-glucose ephuma egazini iyiswa emangqamuzaneni omzimba bese isetshenziselwa ukukhiqiza i-molecule yamafutha ebizwa ngokuthi i-adenosine triphosphate (ATP).
• Amaseli abe esesebenzisa i-ATP ukuze anike amandla imisebenzi ehlukahlukene ye-metabolic. 
• Amaseli amaningi emzimbeni akhiqiza i-ATP emithonjeni ehlukahlukene, njengama-carbohydrate namafutha. Kodwa uma udla lokhu kudla ndawonye, ​​amangqamuzana omzimba azosebenzisa ama-carbohydrate njengomthombo wawo oyinhloko wamandla.

Inikeza isitoreji samandla

• Uma kuneglucose eyanele emzimbeni ukuhlangabezana nezidingo zamanje, okweqile kugcinwa ukuze kusetshenziswe kamuva.
• Lokhu kubizwa nge-glycogen ohlotsheni olugciniwe lweglucose. Itholakala ngokuyinhloko esibindini nasemisipha.
• Lapho wonke ama-glucose ayidingayo ethathwa futhi izitolo ze-glycogen sezigcwele, umzimba uguqula ama-carbohydrate engeziwe abe ama-molecule e-triglyceride futhi uwagcine njengamafutha.

Isiza ukuvikela imisipha

• Ukudla ngisho nenani elincane lama-carbohydrate kuvimbela ukulahleka kwemisipha okuhlobene nendlala. 
• Ama-carbohydrate anciphisa ukuwohloka kwemisipha futhi anikeze i-glucose njengamandla obuchopho.

Ithuthukisa impilo yokugaya ukudla

• Ngokungafani noshukela nesitashi, i-fiber ayiguqulelwa ku-glucose. Idlula esiswini ingagayeki.
• Kunezinhlobo ezimbili eziyinhloko zefiber: i-soluble ne-insoluble fiber.
• I-soluble fiber itholakala ku-oats, ku-legumes, umnyombo wezithelo, nakweminye imifino. Njengoba idlula emzimbeni, idonsa amanzi futhi yakha into efana nejeli. Lokhu kwandisa umthamo wendle. Kwenza kube lula ukuhamba kwamathumbu.
• Ngakolunye uhlangothi, i-insoluble fiber yengeza inqwaba esitulweni. Ngokuyihambisa ngokushesha ohlelweni lokugaya ukudla, isiza ukuqeda ukuqunjelwa. Lolu hlobo lwefiber lutholakala esikhumbeni nasembewu yokusanhlamvu, izithelo nemifino. Ukusebenzisa i-insoluble fiber kuvikela izifo zesistimu yokugaya.

Kuwusizo empilweni yenhliziyo nesifo sikashukela

• Yebo inani ngokweqile ama-carbohydrate ahlanzekile ukusetshenziswa kuyingozi enhliziyweni futhi kwandisa ingozi yesifo sikashukela. Kodwa-ke, uma udla i-fiber eningi, iyazuzisa inhliziyo noshukela wegazi.
• Njengoba i-fiber encibilikayo idlula emathunjini amancane, ibopha kuma-bile acid futhi ivimbele ukumuncwa kabusha kwawo. Isibindi sisebenzisa i-cholesterol ukuze senze ama-bile acid amaningi, futhi le cholesterol iyachithwa egazini.
• Futhi, i-fiber ayikhuphuli amazinga kashukela egazini njengamanye ama-carbohydrate. 
• Eqinisweni, i-soluble fiber ibambezela ukumuncwa kwama-carbohydrate emgudwini wokugaya ukudla. Lokhu kuvumela ushukela wegazi ukuba wehle ngemva kokudla.

Inani lama-carbohydrate adingekayo ekudleni

Ukunciphisa ukusetshenziswa kwama-carbohydrate kungenye yezindlela ezingcono kakhulu zokwehlisa isisindo. Kunciphisa isifiso sokudla futhi kukwenze ulahlekelwe isisindo ngokuzenzakalelayo.

Labo abazama ukwehlisa isisindo basika ama-carbs kwasekuqaleni. Yile ndlela ukudla okune-carb ephansi kwazalwa ngayo. Ama-carbohydrate afana noshukela nesitashi anqunyelwe kulokhu kudla. KAmaprotheni namafutha adliwa esikhundleni sama-carbohydrate. 

Izifundo, ukudla okuphansi kwe-carbKubonisa ukuthi kunciphisa isifiso sokudla. Kuyasiza ukwehlisa isisindo njengoba kudliwa ama-calories amancane. Ukudla okune-carb ephansi kunezinzuzo ngaphandle kokulahlekelwa isisindo. Inikeza ukulawula ushukela wegazi, yehlisa umfutho wegazi kanye ne-triglycerides.

Izidingo Zansuku zonke Ze-carbohydrate

Izidingo zomuntu zama-carbohydrate zansuku zonke zincike eminyakeni yobudala, ubulili, ukwakheka komzimba, izinga lomsebenzi, ukukhetha komuntu siqu, isiko lokudla, kanye nesimo sezempilo samanje.

Abantu abakhuthele ngokomzimba futhi abanemisipha eminingi babekezelela ama-carbohydrate ngendlela enempilo kunabantu abahlezi. 

Impilo ye-Metabolic iyisici esibaluleke kakhulu. Lapho abantu bengena ku-metabolic syndrome, bayakhuluphala futhi babe nesifo sikashukela sohlobo 2. Abantu abawela kulesi sigaba abakwazi ukubekezelela inani elilinganayo lama-carbohydrate njengalabo abanempilo. Abanye ososayensi banalezi zinkinga "ukungabekezelelani kwe-carbohydrate" yisho.

Unganquma ukuthi udinga ama-carbohydrate angakanani ohlwini olungezansi;

Inani le-carbohydrate yansuku zonke

100-150 amagremu ngosuku 

Lokhu ukusetshenziswa kwe-carbohydrate emaphakathi. Kuyinani elifanele labantu abakhuthele, abazama ukuhlala bephilile futhi balondoloze isisindo sabo. Kungenzeka ukuthi ulahlekelwe isisindo ngaleli nani lokudla kwe-carbohydrate, kodwa kuyadingeka ukubala amakholori. Ama-carbohydrate ongawadla ahlanganisa:

• Noma yimiphi imifino ongayicabanga.
• Izithelo eziningana ngosuku.
• Okusanhlamvu okunempilo njengamazambane, irayisi, nama-oats 

50-100 amagremu ngosuku

Uma ufuna ukwehlisa isisindo ngaphandle komzamo ngokunciphisa ama-carbohydrate ekudleni, ukusetshenziswa kwama-carbohydrate kulolu hlu kulungile. Nawa ama-carbohydrate ongawadla:

• Imifino eminingi.
• Mhlawumbe 2-3 izithelo ngosuku.
• Inani elincane lama-carbohydrates anesitashi. 

20-50 amagremu ngosuku

Lona uhla lwe-carb lapho izinzuzo ze-metabolic zingena khona ngempela. Isheshisa ukwehla kwesisindo. Ibanga elifanele abantu abanempilo ekhubazekile ye-metabolic. 

Uma udla ngaphansi kwamagremu angu-50 ama-carbs ngosuku, umzimba wakho ungena ku-ketosis futhi imizimba ye-ketone inikeza amandla ebuchosheni. Lokhu kuzonqanda isifiso sakho sokudla futhi kukwenze wehlise isisindo ngokuzenzakalelayo. Ama-carbohydrate ongawadla:

• Imifino ene-carb ephansi.
• ezinye izithelo zamajikijolo
• Ukudla okunjengokwatapheya, amantongomane, nembewu. Nokho, zidle ngokubheka inani lama-carbohydrate.

Ukudla okune-carb ephansi kwehlisa amazinga e-insulin, i-hormone eletha i-glucose kumaseli. Omunye wemisebenzi ye-insulin ukugcina amafutha. Isizathu sokuthi ukudla okune-carb ephansi kuba buthaka kungenxa yokwehlisa amazinga ale hormone.

Lapho usika ama-carbohydrate, i-insulin iyehla futhi izinso ziqala ukukhipha amanzi amaningi. Ukuncipha kwesisindo kunciphisa ngemva kwesonto lokuqala, kodwa kulokhu isisindo esilahlekile sisuka ezitolo zamafutha.

Ucwaningo lubonisa ukuthi ukudla okune-carb ephansi kungamafutha ayingozi kakhulu. amafutha esiswiniithi iphumelela kakhulu ekunciphiseni 

Uma usanda kuqala ukudla i-low-carb, umzimba wakho cishe uzodlula esigabeni sokujwayela ukujwayela ukushisa amafutha esikhundleni sama-carbs. Lokhu kubizwa ngokuthi "i-low-carb flu" futhi ngokuvamile ihamba phakathi nezinsuku ezimbalwa.

Ukudla Okuqukethe Ama-carbohydrate

Ngemva kokukhuluma ngokuthi "yini i-carbohydrate", izici zama-carbohydrate kanye "nesidingo sansuku zonke se-carbohydrate", manje ake sibheke ukudla okuqukethe ama-carbohydrate anempilo futhi aphezulu;

I-Quinoa

• I-QuinoaKuyimbewu enomsoco kanye nokudla okunama-carbohydrate amaningi. Futhi ingumthombo omuhle wamaprotheni kanye ne-fiber.
• Ayinayo i-gluten. Ngakho-ke, kuyindlela enempilo kulabo abangadli imikhiqizo kakolweni. 
• I-Quinoa ikugcina ugcwele njengoba ine-fiber namaprotheni amaningi.

Oat

• OatKuyi-cereal equkethe amavithamini amaningi, amaminerali nama-antioxidants.
• Ingenye yokudla okuqukethe ama-carbohydrate anempilo ngenxa yokuqukethwe kwayo okucebile kwe-fiber. 
• Amaphesenti angu-66 ama-oats angama-carbohydrate, futhi cishe amaphesenti angu-11 alokho yi-fiber.
• Iwumthombo omuhle wamaprotheni uma iqhathaniswa nezinye izinhlamvu eziningi. Yehlisa ingozi yezifo zenhliziyo ngokwehlisa i-cholesterol.
• Kubantu abanesifo sikashukela, inikeza ukulawula ushukela wegazi. Ikugcina ugcwele futhi inikeza ukulahlekelwa isisindo.

I-Buckwheat

• I-Buckwheat Kuwukudla okunomsoco okuqukethe kokubili ama-carbohydrate, amaprotheni kanye ne-fiber. Iqukethe amaminerali amaningi nama-antioxidants kunezinhlamvu eziningi.

ubhanana

• ubhananaIqukethe ama-carbohydrates ngesimo sesitashi noma ushukela. Ubhanana oluhlaza unesitashi esiningi esiphenduka ushukela wemvelo njengoba ubhanana uvuthwa.
• Ubhanana ongavuthiwe uqukethe isitashi ne-pectin. Zombili ziwusizo ekugayeni ukudla futhi ziphakele amagciwane atholakala emathunjini.

Ubhatata

• UbhatataNgo, okuqukethwe kwayo okuphezulu kwe-carbohydrate kuqukethe isitashi, ushukela kanye ne-fiber.
• Icebile kakhulu kuma-antioxidants. Kuyasiza ukunciphisa ukulimala kwe-oxidative kanye nengozi yezifo ezihlukahlukene.

beetroot

• beetrootKuyimifino eyimpande enokuqukethwe okuphezulu kwama-carbohydrate okuhlanganisa ushukela kanye ne-fiber.
• Iqukethe amavithamini, amaminerali, ama-antioxidants anamandla kanye nezinhlanganisela zezitshalo.
• Iphezulu kuma-nitrate e-inorganic, aguqulela ku-nitric oxide emzimbeni. I-nitric oxide isiza ukwehlisa umfutho wegazi futhi inciphisa ingozi yezifo ezihlukahlukene.

orange

• orangeIqukethe ikakhulukazi amanzi futhi iqukethe ama-carbohydrates angu-11.8%. Iwumthombo omuhle we-fiber.
• Icebile ikakhulukazi ku-vitamin C, i-potassium namanye amavithamini B. 
• Ukudla amawolintshi kuthuthukisa impilo yenhliziyo. Kuyasiza ukuvimbela amatshe ezinso.

AmaBlueberries 

• Amajikijolo amaningi akhiwe ngamanzi nama-carbohydrate.
• Iqukethe amavithamini amaningi namaminerali afana novithamini C, uvithamini K kanye ne-manganese.
• Ithuthukisa inkumbulo kubantu abadala.

ubhamubhamu

• ubhamubhamuIqukethe inala yamavithamini, amaminerali nezinhlanganisela zezitshalo kanye nama-carbohydrate.
• Ukudla lesi sithelo kusiza ukunciphisa umzimba futhi kunciphisa ukumelana ne-insulin.

Elma

• ElmaIwukudla okunama-carbohydrate anempilo futhi iwumthombo omuhle kavithamini C. Iqukethe ama-antioxidants kanye nezinhlanganisela zezitshalo ezinempilo.
• Ukudla ama-apula kuzinzisa ushukela egazini futhi kunciphisa ingozi yesifo senhliziyo.

Ubhontshisi wezinso

• Ubhontshisi wezinso uwukudla okune-carbohydrate equkethe isitashi kanye ne-fiber. Iphinde ibe namaprotheni amaningi.
• Ubhontshisi wezinso Icebile ngamavithamini amaningi, amaminerali kanye nezinhlanganisela zezitshalo. Iwumthombo wama-antioxidants afana ne-anthocyanins nama-isoflavones.
• Ilinganisa ushukela wegazi futhi inciphisa ingozi yomdlavuza wamathumbu.

Uphizi

• UphiziIngenye yokudla okunama-carbohydrate anempilo njengoba iqukethe inani elihle le-fiber. Inikeza amaprotheni asekelwe esitshalweni.
• Ukudla le legume kuthuthukisa inhliziyo nempilo yokugaya.

irayisi elinsundu

• Irayisi elinsundu liwumthombo ocebile wama-lignans ezitshalo avikela isifo senhliziyo. Icebile futhi nge-magnesium. 
• umthombo omuhle wama-carbohydrate irayisi elinsundu yehlisa i-cholesterol futhi inciphisa ingozi yesifo sikashukela.

ikhabe

• ikhabeNgaphezu kokunikeza inani elanele lama-carbohydrate, linikeza umzimba amanzi.
• Icebile kuma-carotenoids afana ne-lycopene ne-beta-carotene, ekhuthaza ukuzivikela komzimba futhi ithuthukise impilo yamehlo.

I-Lentil

• I-Lentil Iwumthombo onempilo wamacarbohydrate. Ibuye ibe namaprotheni emifino. 
• Inikeza i-fiber, i-folic acid ne-potassium, okubalulekile empilweni yenhliziyo.

Imifino Ene-Carb Ephansi

Imifino inama-kilojoule aphansi. Futhi inothile ngamavithamini, amaminerali nezinye izakhi ezibalulekile. Eziningi zine-carbohydrate ephansi kanye ne-fiber ephezulu. Ngale ndlela, zibalulekile ekudleni okune-carb ephansi. 

Nansi imifino ene-carb ephansi ezokusiza ulahlekelwe isisindo…

pepper

• Inkomishi eyodwa (amagremu angu-149) kapelepele obomvu oqoshiwe iqukethe amagremu angu-3 wama-carbohydrate, ama-9 awo ayi-fiber.
• Upelepele oluhlaza, owolintshi, nophuzi unephrofayili efanayo yezakhi, nakuba okuqukethwe kwawo kwe-antioxidant kuyehluka.

broccoli

• Inkomishi eyodwa (amagremu angu-91) ye-broccoli eluhlaza iqukethe amagremu angu-2 ama-carbohydrate, ama-6 awo ayi-fiber. 

I-asparagus

• Inkomishi eyodwa (amagremu angu-180) ye-asparagus ephekiwe iqukethe amagremu angu-4 wama-carbohydrate, amagremu angu-8 awo ayi-fiber. 
• Futhi iwumthombo omuhle wamavithamini A, C no-K.

amakhowe

• amakhoweInokuqukethwe kwe-carbohydrate ephansi kakhulu. 
• Inkomishi eyodwa (amagremu angu-70) amakhowe aluhlaza, amhlophe aqukethe amagremu angu-1 kuphela ama-carbohydrate, igremu elilodwa liyi-fiber.

Ithanga

• IthangaImifino ene-carb ephansi. 
• Inkomishi eyodwa (amagremu angu-124) ye-zucchini eluhlaza iqukethe amagremu angu-1 wama-carbohydrate, igremu elingu-4 okuyi-fiber. 

Spinach

• SpinachKuyimifino eluhlaza enamaqabunga enikeza izinzuzo ezibalulekile. 
• Le mifino ayinawo ama-carbohydrates. Kodwa njengoba isipinashi siphekwa, okuqukethwe kwama-carbohydrate kuyaqina. 
• Isibonelo, inkomishi yesipinashi esiphekiwe iqukethe amagremu angu-4 we-carbohydrates, amagremu angu-7 ayi-fiber, kanti inkomishi yesipinashi eluhlaza inenani le-1 igremu lama-carbohydrates, okuthi cishe igremu elilodwa liyi-fiber.

ukwatapheya

• ukwatapheyaNakuba ngokwezobuchwepheshe isithelo, sivame ukudliwa njengemifino. Inamafutha amaningi futhi iqukethe ama-carbohydrates ambalwa kakhulu agayekayo.
• Inkomishi eyodwa (amagremu angu-150) enikezwa ukwatapheya odayisiwe inamagremu angu-10 wamacarbohydrates, amagremu angu-13 awo ayifayibha.

ukholifulawa

• ukholifulawa Ingenye yemifino ene-carb ephansi. 
• Inkomishi eyodwa (amagremu ayi-100) yekholifulawa eluhlaza iqukethe amagremu angu-3 wama-carbohydrate, amagremu angu-5 awo ayifiber. 

Obhontshisi abaluhlaza okotshani

• Ubhontshisi oluhlaza ungomunye wemifino ene-carb ephansi. 
• Inkomishi eyodwa (amagremu angu-125) enikezwa ubhontshisi oluhlaza okuphekiwe iqukethe amagremu angu-4 ama-carbohydrate, angu-10 awo ayi-fiber. 

ulethisi

• ulethisiIngenye yemifino ene-carb ephansi kakhulu. 
• Inkomishi eyodwa (amagremu angu-47) kalethisi iqukethe amagremu angu-1 wamacarbohydrates, okukodwa kwawo kuyi-fiber.

garlic

• garlicKuyaziwa ngemiphumela yayo enenzuzo ekusebenzeni komzimba.
• Naphezu kokuba imifino ene-carb ephezulu ngesisindo, inani elidliwe ngesikhathi esisodwa liphansi kakhulu ngenxa yokunambitheka kwayo okunamandla kanye nephunga elimnandi. 
• I-clove eyodwa (3 amagremu) kagalikhi iqukethe igremu elingu-1 lama-carbohydrate, amanye awo i-fiber.

Ikhukhamba

• ukhukhamba wakho ama-carbohydrate aphansi. 
• Inkomishi eyodwa (amagremu angu-104) yekhukhamba eqoshiwe iqukethe amagremu angu-1 wama-carbohydrate, ane-fiber engaphansi kwegremu elilodwa.

Amahlumela eBrussels

• Amahlumela eBrussels, Kuyimifino emnandi ye-cruciferous. 
• Ingxenye yenkomishi (amagremu angu-78) yamahlumela aseBrussels aphekiwe iqukethe amagremu angu-6 wama-carbohydrate, amagremu angu-2 awo ayi-fiber.

Isilimo esidliwayo esinamagatsha anamanzi

• Isilimo esidliwayo esinamagatsha anamanziIphansi kakhulu kuma-carbohydrate angagaywayo. 
• Ingxenye eyodwa (amagremu angu-101) yesilimo esidliwayo esinamagatsha anamanzi aqoshiwe iqukethe amagremu angu-2 wama-carbohydrate, angu-3 awo ayifayibha.

utamatisi

• utamatisiInezinzuzo eziningi zezempilo ezihlaba umxhwele. Njengokwatapheya, utamatisi uyisithelo kodwa uvame ukudliwa njengemifino.
• Inani lama-carbohydrate agayekayo liphansi. Inkomishi eyodwa (amagremu angu-149) katamatisi we-cherry iqukethe amagremu angu-2 ama-carbohydrate, ama-6 awo ayi-fiber.

Isithombo

• Inkomishi eyodwa (amagremu angu-116) yeradishi eluhlaza esikiwe iqukethe amagremu angu-2 wama-carbohydrate, ama-4 awo ayi-fiber.

anyanisi

• anyanisiKuyimifino enomsoco. Nakuba iphezulu kakhulu kuma-carbohydrate ngesisindo, ivame ukudliwa ngamanani amancane ngenxa yokunambitheka kwayo okuqinile.
• Uhhafu wenkomishi (amagremu angama-58) ka-anyanisi oluhlaza osikiwe uqukethe amagremu ayi-1 wama-carbohydrate, igremu elingu-6 okuyi-fiber.

isitshalo seqanda

• isitshalo seqanda Kuyimifino esetshenziswa kabanzi kuma-cuisines amaningi emhlabeni. 
• Inkomishi eyodwa (amagremu angu-99) enikezwa isitshalo seqanda esidayisi, esiphekiwe siqukethe amagremu angu-8 wama-carbohydrate, amagremu angu-2 awo ayi-fiber.

Iklabishi

• IklabishiInezinzuzo zezempilo ezihlaba umxhwele.
• Inkomishi eyodwa (amagremu angu-89) ye-kale eluhlaza eqoshiwe iqukethe amagremu angu-3 ama-carbohydrate, amagremu angu-5 awo ayifayibha.

I-artichoke

• I-artichokeKuyimifino emnandi futhi enomsoco. 
• I-artichoke eyodwa ephakathi (amagremu angu-120) iqukethe amagremu angu-14 ama-carbohydrate. Amagremu angu-10 alawa atholakala ku-fiber.

I-Low-Carb Nuts

Amantongomane ane-carbohydrate ephansi futhi anamafutha amaningi anempilo kanye namaprotheni asekelwe ezitshalweni. Yingakho amanye amantongomane ethola indawo ekudleni okune-carb ephansi ngoba angena ekudleni okune-carb ephansi.

Kulabo abalandela ukudla okune-carb eqinile, njengokudla kwe-ketogenic, ukudla amantongomane aphansi kuzosiza ukudla kufinyelele imiphumela.

I-Pecan

Iphansi kuma-carbohydrate futhi iphezulu ku-fiber. Futhi iqukethe izakhamzimba ezibalulekile ezifana ne-thiamine (uvithamini B1), i-magnesium, i-phosphorus ne-zinc.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-4
• Ama-carbohydrate amaningi ngamagremu angama-30: 1 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 8%
• Ama-carbohydrate ngamagremu ayi-100: 14 amagremu

Ama-Pecans aphansi kakhulu kuma-carbohydrate. Iqukethe ngaphansi kwe-30 igremu lama-carbohydrate agayekayo ngamagremu angama-1 wokuphakelwa.

I-Net carbs, ebizwa ngokuthi i-digestible carbs, ibhekisela enanini lama-carbs angafakwanga ku-fiber okuqukethwe ekudleni kwemvelo.

Ngenxa yokuthi imizimba yethu ayikwazi ukumunca kalula ifayibha eyenzeka ngokwemvelo ekudleni, ukususa lokhu engqikithini yama-carbohydrate kuza nenani lenetha noma amacarbohydrates amunca.

i-macadamia nut

i-macadamia nutane-carb ephansi, amantongomane anamafutha amaningi. Iwumthombo omuhle kakhulu wamavithamini B, i-magnesium, insimbi, ithusi ne-manganese.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-4
• Ama-carbohydrate amaningi ngamagremu angama-30: 2 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 8%
• Ama-carbohydrate ngamagremu ayi-100: 14 amagremu

i-brazil nut

i-brazil nutamantongomane ane-carb ephansi agcwele izakhamzimba ezibalulekile. Phezulu selenium Idume ngokuqukethwe kwayo.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-3
• Ama-carbohydrate amaningi ngamagremu angama-30: 1 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 8%
• Ama-carbohydrate ngamagremu ayi-100: 12 amagremu

I-Walnut

I-Walnut Inamantongomane ane-carb ephansi, kodwa iqukethe imisoco efana namavithamini B, insimbi, i-magnesium, i-zinc, i-polyphenol antioxidants, ne-fiber.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-4
• Ama-carbohydrate amaningi ngamagremu angama-30: 2 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 8%
• Ama-carbohydrate ngamagremu ayi-100: 14 amagremu

I-Fındık

I-Fındık Icebile ngamafutha anempilo, i-fiber, i-vitamin E, i-manganese kanye ne-vitamin K.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-5
• Ama-carbohydrate amaningi ngamagremu angama-30: 2 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 10%
• Ama-carbohydrate ngamagremu ayi-100: 17 amagremu

Amantongomane ephayini

Etholwe ezigangeni zikaphayini zezihlahla ezihlale ziluhlaza, amantongomane kaphayini ane-flavour ehlukile ngenxa yokuqukethwe kwawo uwoyela omningi. Iwumthombo omuhle kakhulu wezakhi zomzimba futhi iphezulu kakhulu kuvithamini E, i-manganese, i-magnesium, i-vitamin K, i-zinc, ithusi ne-phosphorus.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-4
• Ama-carbohydrate amaningi ngamagremu angama-30: 3 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 8%
• Ama-carbohydrate ngamagremu ayi-100: 13 amagremu

Amantongomane

Amantongomane Nakuba ngokobuchwepheshe i-legume, ngokuvamile ibhekwa njengentongomane futhi idliwe kanjalo. Iqukethe izakhi eziningi ezihlukahlukene ezifana ne-folate, uvithamini E, i-magnesium, i-phosphorus, i-zinc nethusi. Futhi iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. I-30-gram ukukhonza inikeza amagremu angu-7 amaprotheni amangalisayo.

• Inani lama-carbohydrate ngamagremu angama-30: amagremu ama-2
• Ama-carbohydrate ngamagremu ayi-30: 4 amagremu
• Iphesenti lamakhalori avela kuma-carbohydrate: 14%
• Ama-carbohydrate ngamagremu ayi-100: 21 amagremu

Um-alimondi

Um-alimondiiyinothi eline-carb ephansi elinephrofayili yezakhi ezinamandla. Kungumthombo omuhle kakhulu we-vitamin E, i-magnesium, i-riboflavin, ithusi, i-phosphorus ne-manganese.

• Ingqikithi yama-carbohydrate ngama-30: 6 amagremu
• Ama-carbohydrate amaningi ngamagremu angama-30: 3 igremu
• Amaphesenti amakhalori avela kuma-carbohydrate: 15%
• Ama-carbohydrate ngamagremu ayi-100: 22 amagremu

Ukufingqa;

"Iyini i-carbohydrate?" kuyamangala. I-carbohydrate iyisakhi esinikeza amandla emzimbeni futhi idlala indima kweminye imisebenzi ebalulekile. Iwumthombo oyinhloko kaphethiloli wesidingo samandla esiphezulu sobuchopho.

I-fibre wuhlobo olukhethekile lwe-carbohydrate oluthuthukisa impilo yokugaya ukudla futhi lwehlise ingozi yesifo senhliziyo nesifo sikashukela.

Inani lama-carbohydrate okufanele lithathwe ekudleni liyahlukahluka kuye ngeminyaka, ubulili, ukwakheka komzimba, izinga lokunyakaza kanye nempilo jikelele yomuntu.

Ukudla okunama-carbohydrate anempilo kuhlanganisa ukudla okufana ne-quinoa, ubhontshisi wezinso, ubhontshisi, ubhanana, i-grapefruit, nophizi. Imifino ene-carb ephansi i-bell pepper, i-broccoli, i-zucchini, isipinashi, ukholifulawa, ubhontshisi oluhlaza, utamatisi namakhukhamba.

Kukhona namantongomane ane-carb ephansi okufanele adliwe ekudleni okune-carb ephansi. Lezi; amantongomane afana nama-walnuts, ama-alimondi, amantongomane, amantongomane kaphayini, ama-hazelnuts.

Izithenjwa: 1, 2, 3, 4, 5