Yikuphi Ukudla Okuqukethe Isitashi Kakhulu?

Ukudla okunesitashi kuwuhlobo lwama-carbohydrate. Ama-carbohydrate ahlukaniswa ngezigaba ezintathu: ushukela, i-fiber, nesitashi. Isitashi wuhlobo olusetshenziswa kakhulu lwe-carbohydrate.

Isitashi siyi-carbohydrate eyinkimbinkimbi ngoba iqukethe ama-molecule amaningi kashukela ahlanganiswe ndawonye. Ama-carbohydrate ayinkimbinkimbi anempilo kunama-carbohydrate alula. Yingakho enempilo kakhudlwana: Ama-carbohydrate alula agayeka ngokushesha, okwenza ushukela egazini unyuke ngokushesha bese wehla ngokushesha.

Ngokuphambene, ama-carbohydrate ayinkimbinkimbi akhipha ushukela egazini kancane kancane. Ingabe kunendaba ukuthi iphuma ngokushesha noma ihamba kancane egazini? Impela. Uma ushukela wegazi ukhuphuka futhi wehla ngokushesha, uzizwa njengempisi elambile futhi uhlasele ukudla. Ingasaphathwa ukuthi uzizwa ukhathele futhi ukhathele. Lokhu akunjalo ngokudla okunesitashi. Kodwa lapha kuphakama inkinga.

Iningi lesitashi esilidlayo namuhla licwengisisiwe. Ngamanye amazwi, i-fiber nemisoco equkethwe kuyo iyancipha. Awahlukile kuma-carbohydrate alula. Eqinisweni, kunqunywe ucwaningo ukuthi ukusetshenziswa kwesitashi esicolisisiwe kunezingozi ezifana nesifo sikashukela sohlobo 2, isifo senhliziyo kanye nokuzuza kwesisindo. Ngithi qaphela isitashi esicolisisiwe bese udlulela ekudleni okuqukethe isitashi ngendlela yama-carbohydrate ayinkimbinkimbi.

Ukudla Okuqukethe Isitashi

• umbila

Okuqukethwe isitashi: (74%)

Ufulawa wommbila uphezulu kakhulu kuma-carbohydrates kanye nesitashi. Inkomishi eyodwa (amagremu angu-159) iqukethe amagremu angu-117 ama-carbohydrate, amagremu angu-126 ayisitashi. Uma udla umbila, khetha okusanhlamvu okuphelele. Lokhu kungenxa yokuthi uma icutshungulwa, ilahlekelwa i-fiber nemisoco ethile.

• ufulawa wamabele

Okuqukethwe isitashi: (70%)

Inkomishi eyodwa kafulawa wamabele iqukethe amagremu angama-83 noma u-70% ngesisindo sesitashi. Ufulawa wamabele awunayo i-gluten ngokwemvelo futhi uqukethe i-magnesium, i-phosphorus, i-manganese kanye selenium inothe ngo

• ufulawa wamabele

Okuqukethwe isitashi: (68%)

Ufulawa wamabele wenziwa ngamabele, okusanhlamvu okunomsoco. Ufulawa wamabele, okuwukudla okunesitashi esiningi, unempilo kakhulu kunezinhlobo eziningi zikafulawa. Lokhu kungenxa yokuthi ayinayo i-gluten futhi ingumthombo omuhle kakhulu wamaprotheni kanye ne-fiber.

• Ufulawa omhlophe

Okuqukethwe isitashi: (68%)

Ufulawa omhlophe utholakala ngokukhipha i-bran ne-germ ingxenye kakolweni, equkethe izakhi kanye ne-fiber. Ingxenye ye-endosperm kuphela ehlala kufulawa omhlophe. Le ngxenye inomsoco futhi iqukethe ama-calorie angenalutho. Ngaphezu kwalokho, i-endosperm inikeza ufulawa omhlophe okuqukethwe isitashi esiphezulu. Inkomishi eyodwa kafulawa omhlophe iqukethe amagremu angu-81.6 wesitashi.

• Oat

Okuqukethwe isitashi: (57.9%) 

OatIwukudla okunempilo njengoba iqukethe amaprotheni, i-fibre namafutha, amavithamini namaminerali ahlukahlukene. Ama-oats nawo anesitashi esiphezulu. Inkomishi eyodwa ye-oats iqukethe amagremu angu-46.9 wesitashi, noma u-57.9% wesisindo.

• Ufulawa kakolweni

Okuqukethwe isitashi: (57.8%) 

Uma kuqhathaniswa nofulawa omhlophe, ufulawa kakolweni unomsoco kakhulu. Nakuba zombili izinhlobo zikafulawa zinenani elifanayo lama-carbohydrates esewonke, ukolweni une-fiber eyengeziwe futhi unomsoco.

• I-Noodle(I-Pasta elungile)

Okuqukethwe isitashi: (56%)

UNoodle I-pasta esheshayo ecutshungulwe kakhulu. Inamafutha amaningi nama-carbohydrate. Isibonelo, iphakheji elilodwa liqukethe amagremu angu-54 ama-carbohydrate kanye namagremu angu-13.4 wamafutha. Ngakho-ke, akuwona umthombo onempilo kakhulu wama-carbohydrate. Iningi lama-carbohydrates akwi-pasta esheshayo avela kusitashi. Iphakheji elilodwa liqukethe amagremu angu-47.7 wesitashi, noma ama-56% ngesisindo.

• Isinkwa esimhlophe

Okuqukethwe isitashi: (40.8%) 

Isinkwa esimhlophe senziwa ngofulawa omhlophe. Kungokunye kokudla okunesitashi esiphezulu. Izingcezu ezi-2 zesinkwa esimhlophe ziqukethe amagremu angu-20,4 wesitashi noma ama-40,8% ngesisindo. Isinkwa esimhlophe sine-fiber ephansi, amavithamini namaminerali. Ngakho-ke, ukusetshenziswa kwayo akukhuthazwa. Kungcono ukudla isinkwa esigcwele okusanhlamvu esikhundleni salokho.

• irayisi

Okuqukethwe isitashi: (28.7%)

irayisi Kuwukudla okunesitashi esiningi. Isibonelo, amagremu ayi-100 erayisi angaphekiwe aqukethe amagremu angama-63.6 wama-carbohydrate, okungama-80.4% isitashi. Nokho, okuqukethwe isitashi kwehla kakhulu lapho irayisi seliphekiwe. I-100 grams yerayisi ephekiwe iqukethe isitashi esingu-28.7% kuphela ngoba irayisi eliphekiwe lithwala amanzi amaningi. 

• pasta

Okuqukethwe isitashi: (26%)

Njengelayisi, i-pasta inesitashi esincane uma iphekiwe ngoba i-gelatinize ekushiseni nasemanzini. Isibonelo, i-spaghetti esomile iqukethe isitashi esingu-62.5%, kuyilapho ispaghetti esiphekiwe sinesitashi esingu-26%. 

• Egypt

Okuqukethwe isitashi: (18.2%) 

Egypt Inesitashi esiphezulu phakathi kwemifino. Naphezu kokuba imifino enesitashi, ummbila unomsoco kakhulu. Icebile ikakhulukazi ngamavithamini namaminerali afana ne-folate, i-phosphorus ne-potassium, kanye ne-fiber.

• amazambane

Okuqukethwe isitashi: (18%) 

amazambane Ingenye yezokuqala ezifika engqondweni phakathi kokudla okunesitashi. Amazambane; Ufulawa awuqukethe isitashi esiningi njengezimpahla ezibhakiwe noma okusanhlamvu, kodwa uqukethe isitashi esiningi kuneminye imifino.

Yikuphi Ukudla Okunesitashi Okufanele Ukugweme?

Ukudla okuningi okunesitashi okubalwe ngenhla kunenzuzo empilweni. Kuyadingeka ukuthi ungabandakanyi isinkwa esimhlophe, ufulawa omhlophe nama-noodle. Kodwa ukudla okuningi okugayiwe emakethe kuqukethe isitashi esengeziwe. Lokhu ukudla okufanele kudliwe ngokuqapha. Ngokwesibonelo;

• Isinkwa esimhlophe
• Amakhukhi namakhekhe alungiselelwe ukuhweba
• Ukudla okulula okunosawoti

Kwenzekani Uma Udla Ukudla Okunesitashi Kakhulu?

Ukudla isitashi ngokweqile kubangela ukuthi ushukela wegazi unyuke futhi ngenxa yalokho uzuze isisindo. Izifo zesisu, futhi. Singasho ukuthi konke ukudla kunempilo uma ukudle ngethamo. Isitashi singenye yazo. Ongoti bezokudla banezincomo ngalolu daba. Basho ukuthi u-45 kuya ku-65% wekhalori yakho yansuku zonke kufanele kube ama-carbohydrate. Ngakho-ke, umuntu odinga ukuthatha ama-calories angu-2000 ngosuku kufanele anikeze ama-calories angu-900 kuya kwangu-1300 avela kuma-carbohydrate. Lokhu kufana namagremu angama-225-325 wama-carbohydrate. Ukusetshenziswa kwama-carbohydrate kubantu abanesifo sikashukela kufanele kube ngama-30-35%.

Ngenxa yalokho; Ukudla okunesitashi kunempilo futhi asikho isizathu sokugwema ukudla okunesitashi. Isitashi esicolisisiwe asinampilo, futhi isitashi esicolisisiwe kufanele sigwenywe ngokuqinile. 

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