Ingabe amakati adinga okusanhlamvu

Noma yiliphi ikati liyisilwane esizingelayo esiyisibopho. Lokhu kusho ukuthi udinga ukudla okusekelwe kumaprotheni ezilwane (kufika ku-90%). Ikati alikwazi ukuhlala liphilile ngokomzimba uma kunezingxenye eziningi zezitshalo ekudleni kwalo. Kodwa-ke, ingxenye ethile yama-carbohydrate kufanele ibe njalo, futhi yingakho.

Ama-carbohydrate asebenza njengomthombo wamandla osheshayo ikati elidingayo ukuze lihlukanise amaprotheni ezilwane. Ngamanye amazwi, ingxenye encane yama-carbohydrate iqinisekisa ukugayeka okuvamile kwamaprotheni ezilwane, lapho ikati lithola khona amandla nezinto zokwakha kuwo wonke umzimba.

Emvelweni, amakati (njengezinye izilwane ezidla ezinye) akha izidingo zawo zama-carbohydrate asheshayo ngokuqukethwe yizisu zenyamazane (amagundane nezinyoni ezidla okusanhlamvu nokudla kwezitshalo). Inyama evame kakhulu yekati emvelweni - igundane - nje idla okusanhlamvu nokudla kwezitshalo. Igundane liwumthombo wamaprotheni esilwane ekati, kodwa ngokulidla, ikati libuye lithole ingxenye encane yokusanhlamvu ephuma emgudwini wamathumbu wegundane.

Lapho umuntu ekhetha ukudla kwekati, udinga ukucabangela lokho:

1. Ukudla akubandakanyi izinhlamvu (ezibilile) (ikati elizithola esiswini sempango). Ngakho-ke, ama-carbohydrate acutshunguliwe asuka okusanhlamvu anegobolondo elichithiwe ayengezwa ekudleni. Zitholakala kakhulu ezilwaneni ezizingelayo.

2. Okusanhlamvu kufanele kuthathe ivolumu encane ekubunjweni kokuphakelayo. Isisekelo sokudla kwekati kufanele ngaso sonke isikhathi sibe amaprotheni ezilwane.

3. Okusanhlamvu, okuyingxenye yesiphakeli ngesimo sikafulawa, kufanele KUHLUKE. Ngoba uhlobo ngalunye lokusanhlamvu lunenkomba yalo ye-glycemic. Ngamagama alula, uhlobo ngalunye lokusanhlamvu ludinga isikhathi esihlukile ukuze luhlukaniswe, ngokukhishwa kwamandla ahlukene.

Okusanhlamvu okunenkomba ephezulu kuholela ekuvubeleni, okusho ukuthi kungabangela inkinga enkulu esilwaneni esifuywayo ngokubunjwa kwegesi. Ukwehla kakhulu kwenkomba ye-glycemic kubonisa umsebenzi ophansi, ukuvutshelwa okuphansi. Lokhu kusho ukuthi ukusabela ngaphakathi komzimba kungase kunganele ukudiliza ama-carbohydrate futhi isilwane esifuywayo ngeke sithole amandla anele okugaya amaprotheni ezilwane.

Yingakho ukudla okuseqophelweni eliphezulu kusebenzisa amanani aphansi ama-carbohydrate uma kuqhathaniswa nemithombo yamaprotheni ezilwane, futhi lawa ma-carbohydrate ahlala ehlukile. Ekubunjweni, ungabona izinkomba zokusanhlamvu ezahlukene, kanye nesitshalo esisodwa ngendlela ehlukile. Isibonelo, okusanhlamvu zerayisi kanye nofulawa werayisi kuzoba nenkomba ehlukile ye-glycemic, ngakho-ke kubhekwa njengezithako ezihlukene ze-carbohydrate ekubunjweni kwayo.

Uma uhlobo olulodwa lokusanhlamvu lusetshenziswa ekubunjweni, khona-ke abakhiqizi bakhetha lawo ma-carbohydrate anenkomba ye-glycemic ejwayelekile.

Lolu ulwazi oluyisisekelo mayelana nendima yokusanhlamvu ekugayeni ikati. Uma unokungabaza ngokudla kwesilwane sakho esifuywayo, ungalingi, kodwa thintana nodokotela wakho wezilwane.