Iyini I-Refined Carbs? Ukudla Okuqukethe Ama-carbohydrate Acolisisiwe

Ukudla okuningi okuqukethe ama-carbohydrate kunempilo futhi kunomsoco. Kodwa ama-carbohydrate alula kubizwe ama-carbohydrate ahlanzekile, iningi lezakhamzimba nefiber lithathiwe.

ama-carbohydrate ahlanzekile ukudlaIdala izifo ezinjengokukhuluphala, isifo senhliziyo kanye nesifo sikashukela sohlobo 2. Izazi zokudla okunomsoco ukusetshenziswa kwama-carbohydrate alulavumelana ngokuncishiswa.

Ayini ama-carbohydrate acwengekile?

ama-carbohydrate ahlanzekile; Aziwa nangokuthi ama-carbohydrate alula noma ama-carbohydrate agayiwe. Kunezinhlobo ezimbili eziyinhloko:

• Ushukela: I-Sucrose (ushukela wetafula), high fructose corn isiraphu ve isiraphu ye-agave ushukela ocolisisiwe futhi ocutshungulwayo, njenge

• Izinhlamvu ezicwengisisiwe: Lezi yizinhlamvu eziye zasuswa izingxenye zazo ezine-fibrous nezakhamzimba. ama-carbohydrate ahlanzekileI-fiber, amavithamini namaminerali akhishiwe. Ngakho-ke, ama-calories angenalutho.

Yikuphi ukudla okuqukethe ama-carbohydrate acwengekile?

• ufulawa ocolile
• Ubisi oluyimpuphu
• pasta
• Isinkwa esimhlophe
• irayisi elimhlophe
• ushukela omhlophe
• okusanhlamvu kwasekuseni
• Amakhekhe
• Ama-waffles kanye nokudla okulula
• Uphudingi
• amazambane aqoshiwe amhlophe
• Amazambane athosiwe
• soda
• Ijusi yezithelo nemifino epakishiwe
• iziphuzo zamandla
• ukudla okuthosiwe
• Ibhisikidi

Iyini ingozi yama-carbohydrate alula?

Okuqukethwe kwe-fiber kanye ne-micronutrient

okusanhlamvu okuphelele Iphezulu kakhulu ku-fiber yokudla. Lezi zihlanganisa izingxenye ezintathu eziyinhloko:

• I-Bran: Ungqimba lwangaphandle oluqinile oluqukethe i-fiber, amaminerali nama-antioxidants.

• Imbewu: Iwumgogodla onomsoco oqukethe ama-carbohydrate, amafutha, amaprotheni, amavithamini, amaminerali, ama-antioxidants kanye nezinhlanganisela zezitshalo.

• I-Endosperm: Yingxenye ephakathi equkethe ikakhulukazi ama-carbohydrate kanye nenani elincane lamaprotheni. I-bran ne-germ yizingxenye ezinomsoco kakhulu zokusanhlamvu.

Phakathi nenqubo yokucwenga, i-bran negciwane kukhishwa kanye nazo zonke izakhi eziqukethe. Le nqubo ishiya cishe i-fiber, amavithamini namaminerali ezinhlamvu ezicolisisiwe. Okusele isitashi esigayeka ngokushesha esinamaprotheni amancane.

Ukunciphisa ukusetshenziswa kwe-fiber; kwandisa ingozi yezifo ezifana nesifo senhliziyo, ukukhuluphala, uhlobo 2 sikashukela, umdlavuza colon kanye nezinkinga ezihlukahlukene wokugaya ukudla.

kubangela ukukhuluphala

• ama-carbohydrate ahlanzekileOkuqukethwe kwe-fiber kuphansi. Igayeka ngokushesha futhi ibangele ukushintshashintsha okukhulu kwamazinga kashukela egazini. Lokhu kudala ukudla ngokweqile.
• Lokhu kungenxa yokuthi ukudla okunenkomba ephezulu ye-glycemic kuholela ekusutheni kwesikhashana okuhlala ihora. Ngakolunye uhlangothi, ukudla okunenkomba ephansi ye-glycemic kunikeza umuzwa wokusutha ohlala cishe amahora angama-2-3.
• Ayrıca, ama-carbohydrate ahlanzekile kungabangela ukuvuvukala emzimbeni. Ukuvuvukala ukumelana ne-leptinIngenye yezimbangela eziyinhloko zokukhuluphala nokukhuluphala.

Ibangela ukunqwabelana kwamafutha esiswini

• malini ama-carbohydrate ahlanzekile lapho udla kakhulu, ingozi enkulu yokuqongelela amafutha endaweni yesisu. 
• Enye yezinhlobo eziyingozi kakhulu zamafutha amafutha anqwabelana endaweni yesisu futhi kunzima ukuwakhipha.

Inyusa ushukela wegazi ngokushesha

• ama-carbohydrate ahlanzekileayinakho umsoco. Kanye nama-calories ayo, futhi inenkomba ephezulu ye-glycemic.
• inkomba ye-glycemicinani elinikezwa ukudla ngokusekelwe endleleni okuthinta ngayo amazinga kashukela egazini. ama-carbohydrate ahlanzekileIkhuphula amazinga kashukela ngokushesha futhi inomthelela wesikhashana ekusutheni.

Yandisa ingozi yesifo senhliziyo kanye nesifo sikashukela sohlobo 2

• Isifo senhliziyo ve uhlobo 2 sikashukelayizifo ezivame kakhulu emhlabeni jikelele. Abantu abanesifo sikashukela sohlobo 2 basengozini enkulu yokuba nesifo senhliziyo.
• Izifundo, ama-carbohydrate ahlanzekileKubonisa ukuthi ukudla ushukela omningi kukhulisa ukumelana ne-insulin namazinga kashukela egazini. Lezi izimpawu eziyinhloko zesifo sikashukela sohlobo 2.
• ama-carbohydrate ahlanzekileFuthi kwandisa i-triglycerides yegazi. Lesi yisici esiyingozi kokubili isifo senhliziyo kanye nesifo sikashukela sohlobo 2.

Idala izinkinga zamathumbu

• Amabhaktheriya amahle amathumbu asiza ukugaya futhi adla i-fiber yokudla etholakala emithonjeni yokudla yama-carbohydrate ayinkimbinkimbi. Nokho ama-carbohydrate ahlanzekileAyikho futhi i-fiber.
• Kakhulu ama-carbohydrate ahlanzekileUkudla ubisi kunciphisa inani nezinhlobonhlobo zamabhaktheriya amathumbu amahle angathinta ukugaya futhi abangele ukuqunjelwa.

Ingabangela umdlavuza

• Kakhulu ama-carbohydrate ahlanzekileUkudla ubisi kwandisa ingozi yomdlavuza. 
• ama-carbohydrate ahlanzekileZihlobene eduze nokukhuluphala okubangelwa ukuvuvukala emzimbeni.