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AmaCarbs - ephendula imibuzo

Yini ama-carbs amabi okudliwayo?

Ukudla Okufanele Kugwenywe (Noma Kukhawulelwe) Ngaphansi-CarbUkudla
  • Isinkwa nezinhlamvu. Isinkwa siwukudla okuyisisekelo emasikweni amaningi.
  • Ezinye izithelo. Ukudla okuphezulu kwezithelo nemifino kuhlale kuxhunyaniswa nengozi ephansi yomdlavuza nesifo senhliziyo (5, 6, 7).
  • Imifino enesitashi.
  • IPasta.
  • Okusanhlamvu.
  • Ubhiya.
  • I-yogurt enoshukela.
  • Ijusi.





Ama-carbohydrate aphikisana kakhulu kulezi zinsuku. Imihlahlandlela yokudla iphakamisa ukuthi sithola cishe uhhafu wamakhalori ethu kuma-carbohydrate. Ngakolunye uhlangothi, abanye abantu bathi sonke kufanele sikugweme ukugwema.

Kule ndatshana, ngibhekisisa ama-carbohydrate, imiphumela yawo yezempilo nokuthi ungenza kanjani ukukhetha okuhle kakhulu. Ama-carbohydrate noma ama-carbohydrate akhiwe ngoshukela, isitashi kanye nefayibha. Ama-carbohydrate angahlukaniswa ngokwengeziwe ngokuthi aphelele noma acwengisisiwe.

Manje ama-carbohydrate aphelele awalungiswa futhi ngokwemvelo aqukethe i-fiber etholakala ekudleni, njengezithelo eziphelele, amazambane kanye nezinhlamvu ezigcwele, kuyilapho ama-carbohydrate acwengekile esetshenzisiwe futhi akhunyulwa imicu yemvelo. Ngakho-ke lezi zifana neziphuzo ezibandayo, amajusi wezithelo, isinkwa esimhlophe nokudla okuningi okungenamsoco emazingeni kashukela egazini. Lokhu kuholela ekuphahlazekeni okulandelayo okungadala indlala nokufisa kokudla okunama-carb amaningi.



Futhi, zivame ukuswela izakhamzimba ezibalulekile, yingakho zivame ukubizwa ngokuthi amakhalori angenalutho. Ngakho-ke akunangqondo ukwenza idemoni konke ukudla kwe-carbohydrate ngemiphumela yezempilo yozakwabo abacubunguliwe. Ukudla okuphansi kwe-carbohydrate kuhle kwabanye abantu.

Akukho ngxoxo yama-carbohydrate ephelele ngaphandle kokusho izidlo eziphansi ze-carb; lezi zinhlobo zokudla zinciphisa ama-carbohydrate ngenkathi zivumela amazinga aphezulu wamafutha futhi kaningi amaprotheni. Kunezifundo eziningi ezisezingeni eliphakeme ezibonisa ukuthi ukudla okuphansi kwe-carb kungaholela ekulahlekelweni kwesisindo esengeziwe kanye nokuthuthuka okukhulu kumaka ahlukahlukene wezempilo, kufaka phakathi lokho okubizwa nge-HDL - okubizwa nge-cholesterol enhle, i-triglycerides yegazi, ushukela wegazi, umfutho wegazi, nokunye. Futhi lokho kuqhathaniswa nokudla okujwayelekile okunamafutha aphansi.

ukuhamba ngebhayisikili okugulayo

Kubantu abanesisindo sokukhuluphala noma abantu abane-metabolic syndrome kanye / noma uhlobo lwesifo sikashukela esingu-2, ukudla okuphansi kwe-carb kungaba nezinzuzo zokusindisa impilo. Lokho kusho ukuthi, ngoba nje ukudla okune-carb ephansi kungasiza ekwehliseni isisindo nakubantu abanezinkinga ze-metabolic, ngokuqinisekile akusho ukuthi ukudla okunama-carb aphansi kuyisinqumo esingcono kakhulu ekugcineni sokwenza ukudla okunempilo okuthile okufanele unamathele kukho. Ama-carbohydrate akuyona ukuphela kwembangela yokukhuluphala.



Ukuvimbela ama-carbohydrate kaningi, futhi okungenani ngokwengxenye, kuguqule ukukhuluphala, kepha lokho akusho ukuthi ama-carbohydrate ayimbangela yokukhuluphala, ikakhulukazi inganekwane futhi kunobufakazi obuningi obumelene nakho. Yize kuliqiniso ukuthi ushukela ongeziwe nama-carbohydrate acwengekile axhumene nokukhuluphala okukhulu, okufanayo akulona iqiniso ngemithombo ephezulu yokudla okuphelele kwe-fiber yama-carbohydrate.

Abantu bebelokhu bedla ama-carbohydrate ngandlela thile ezinkulungwaneni zeminyaka. Ubhadane lokukhuluphala luqale cishe ngonyaka we-1980, kanti uhlobo lwesifo sikashukela lwesibili olulandelwe ngemuva nje kwalokho isikhathi eside alwenzi mqondo. Hlala wazi ukuthi abantu abaningi bahlala benempilo enhle naphezu kokudla okuphezulu kakhulu kwe-carb, kufaka phakathi ama-Okinawa, amaKitavans, nabadla uhambo lwase-Asia kuze kube muva nje.

Konke ababefana ngakho ukuthi babenamafutha amahle kakhulu okudla, ukudla okungalungisiwe, bengenawo ama-carbohydrate acwengekile. Ama-carbohydrate awabalulekile, kepha ukudla okuningi okunama-carbohydrate kunempilo enhle ngendlela emangalisayo. Ama-carbers amaningi aphansi athi ama-carbohydrate awasona isakhi somzimba esibalulekile.



Ama-carbohydrate ekudleni. Uma singadli ama-carbohydrate, ingxenye yobuchopho ingasebenzisa ama-ketone, akhiwe ngamafutha, ukuthola amandla. Umzimba ungenza futhi i-glucose eyanele yobuchopho kusuka kumaprotheni esiwadlayo ngenqubo ebizwa nge-gluconeogenesis, engabalulekile ngale ndlela, akusho ukuthi ukudla okuphezulu kuma-carbohydrate akunazo ezinye izinzuzo eziningi.

Ukudla okuningi okune-carbohydrate enempilo futhi okunomsoco, njengezithelo nemifino nemidumba. Lokhu kudla kunazo zonke izinhlobo zezakhi eziwusizo futhi kunikela ngezinzuzo ezahlukahlukene zezempilo. I-carb ephansi inhle kwabanye, kepha eminye isebenza kangcono ngama-carbohydrate aphezulu.

Asikho isisombululo esilingana nosayizi owodwa ekudleni nakuma-carbohydrate asikho ngaphandle kwalomthetho wesisindo wokulahlekelwa noma wokuba nezinkinga zempilo njenge-metabolic syndrome kanye / noma uthayiphe isifo sikashukela sesi-2 lapho-ke kungenzeka ukuthi uzwela kuma-carbohydrate. Kulokhu, ukunciphisa ama-carbohydrate kunezinzuzo ezicacile, ezisindisa impilo. Ngakolunye uhlangothi, uma ungumuntu onempilo nje ozama ukuhlala uphilile, lapho-ke mhlawumbe asikho isizathu sokuthi ugweme ama-carbohydrate.

Vele unamathele ekudleni okuphelele okunesithako esisodwa ngangokunokwenzeka. Futhi uma uncike ngokwemvelo noma usebenza kakhulu lapho uzosebenza kangcono nangama-carbohydrate amaningi ekudleni kwakho. Siybaonga ngokubukela.

Qiniseka ukuthi unikeza lesi sihloko isithupha uma usitholile sifundisa. Ungakhohlwa ukubhalisela isiteshi se-YouTube se-Authority Nutrition ngokuchofoza inkinobho ebomvu yokubhalisa engezansi kwalesi sihloko (Electronic Music)

Yikuphi ukudla ama-carbs amahle?

Kepha okulandelayoukudlaziyi-kangconoumthombo weama-carbs.
  • Imifino. Konke.
  • Izithelo eziphelele. Ama-apula, ubhanana, ama-strawberry, njll.
  • Imidumba. Ama-lentile, ubhontshisi wezinso, uphizi, njll.
  • Amantongomane. Ama-alimondi, ama-walnuts, ama-hazelnut, amantongomane ama-macadamia, amakinati, njll.
  • Imbewu. Imbewu yeChia nembewu yethanga.
  • Izinhlamvu eziphelele.
  • Izilimo eziyizigaxa.

Yimaphi ama-carbs alungele ukwehla kwesisindo?

Abangu-10ama-carbs amahle kakhuluukudla ukudlaukuncipha komzimba
  • ka- 10. Ibhali.
  • ka 10. Amanzi emephu.
  • kwezingu-10.
  • kwezingu-10. Quinoa.
  • kwezingu-10 zezinkukhu ezosiwe.
  • kwezingu-10.
  • kwezingu-10. Ubhatata.
  • kwezingu-10 okusanhlamvu okusanhlamvu okusanhlamvu okuphelele.

Kungani Ukudla Okuphansi Kwe-Carb Kusebenza? Indlela engizwa ngayo okuningi ngokuyisisekelo ukuthi uma ususa ama-carbohydrate ekudleni kwakho umzimba wakho kufanele ubheke kwenye indawo umthombo wawo wamandla futhi ufune amafutha omzimba wakho agciniwe futhi lokho kusho ukuthi ulahla isisindo.

Kepha empeleni ngicabanga ukuthi kuyajula kancane futhi yilokho engizokuhlanganisa kulesi sihloko. Ngakho ake siqale! Sawubona Carb Dodgers, igama lami nginguDkt Dan Maggs.

Ngenza izindatshana ezimayelana nokuthi unganciphisa kanjani isisindo ngokuzinzile esikhathini eside, futhi lokho kumayelana nokudla okune-carb ephansi, ukudla okune-ketogenic, ukuzila ukudla ngezikhathi ezithile, nokuzivocavoca umzimba kanjalo. Ngenza izindatshana ezintsha njalo ngoLwesibili, ngakho-ke uma lolo hlobo lwento lukuthakazelisa, kungani ungabhaliseli isiteshi sami. Vele uchofoze inkinobho yokubhalisa bese ushaya insimbi yesaziso uma ufuna ukwaziswa lapho ngilayisha i-athikili entsha.

Ngakho-ke kuleli sonto sikhuluma ngokuthi kungani izidlo eziphansi ze-carb zisebenza, futhi ziyasebenza, ngicabanga ukuthi sinobuningi obuningi bobufakazi obenzayo manje. Uma kuqhathaniswa nokudla okunamafutha aphansi, ukudla okunama-carbohydrate amancane njengamanje kuthola ama-33 kuye ku-zero ngokuya ngokwezibalo zokulahleka kwesisindo ezilingo ezilawulwa ngokungahleliwe. Lelo yizinga legolide lelo banga.

Ngakho kungani? Yebo, okokuqala, ngoba indlela ejwayelekile imane inamaphutha. Indlela ejwayelekile owazi ngokungangabazeki indlela ye-calories-in-calories-out. Ngokuyinhloko, udla amakhalori amaningi kakhulu futhi awashisi amakhalori anele.

Ngakho-ke uthola isisindo, futhi-ke isixazululo salokhu wukudla okuncane, ukuzivocavoca umzimba ngokwengeziwe, ukwakha ukusilela kwekhalori futhi, ngokuhamba kwesikhathi, uzothola ukuthi izinkinga zakho zixazululiwe. Ngaphandle kokuthi ayisebenzi ngempela, akunjalo? Ngoba abantu abaningi banezinkinga zangempela zokunamathela kuhlelo lokwehlisa isisindo. Iningi labantu elinamathela ohlelweni lokulahlekelwa isisindo lilahlekelwa isisindo esincane, noma ngabe liqala ukunciphisa isisindo khona-ke lizoliphinda lingakapheli unyaka noma emibili.

Futhi izizathu kungenxa yokuthi umzimba wethu uyazivikela lapho wehlisiwe ngama-calories. Imizimba yethu ayisona isilima. Siqala ukulamba futhi sinciphisa imetabolism yethu.

Ngakho-ke uzizwa ukhathele futhi uzizwa ulambile ngempela. Akumangazi ukuthi abantu bayayeka ukudla abakudlayo ngokushesha okukhulu, kepha ngikholwa ukuthi lezi zinkinga zibhekiswa kahle ngendlela ephansi ye-carb, njengoba indlela ephansi ye-carb ikhathazekile ngezinto ezisezingeni lamahomoni, kunokuba nje zibe nezitolo ezinkulu zamandla ngicabanga futhi ngihlala ngikhuthaza abantu ukuthi babuyele ku-biology eyisisekelo futhi bacabange ngempela ukuthi uyini umzimba womuntu nokuthi uyini umzimba womuntu, iqoqo lezicubu nezitho nokuthi lezi zicubu nezitho zixhumana kanjani okunye kungaba ngohlelo lwezinzwa noma ngamahomoni.

Futhi ngamahomoni esizogxila kuwo kule ndatshana ngoba lokho kubaluleke kakhulu maqondana nokuthi kungani ukudla okuphansi kwe-carb kusebenza, ngakho # 1 ukudla okuncane kwe-carb kudla amazinga e-insulin aphansi. Manje inomthelela kumahomoni amaningi ahlukene, kepha i-insulin ibaluleke kakhulu ngoba iyi-hormone yokugcina umzimba yethu futhi engikushoyo ngalokho ukuthi empeleni iyisignali yokuthatha i-glucose egazini lethu iye kumaseli ethu Letha amangqamuzana ethu anamafutha lapho eguqulwa abe amafutha omzimba agciniwe, kanti i-insulin ikhiqizwa amanyikwe ngenxa yamazinga aphezulu kashukela egazi, asusa le glucose kusuka egazini iye kumaseli amafutha lapho igcinwa khona. Ngakho-ke, amazinga aphezulu e-insulin ayafana nokugcinwa kwamafutha kanye nokudla okunama-carb amancane kuvumela imizimba yethu ukufinyelela kulawo mafutha agciniwe esikhundleni sokugcina nje amanye, futhi lokhu kuphumela ekwehlisweni kwesisindo okuyizigaba ezimbili.

Ezinsukwini ezimbalwa zokuqala uzolahlekelwa isisindo samanzi kuphela futhi ngizochaza ukuthi kungani kungekho mzuzwana, kepha ngemuva kwezinsuku ezimbalwa uzokwazi ukufinyelela kulezi zitolo ezinamafutha futhi empeleni usebenzise la mafutha omzimba ukuze unikeze umzimba wakho amandla, futhi Uzolahlekelwa amafutha omzimba ngokushesha okukhulu. Isizathu esenza silahlekelwe ngamanzi kulezi zinsuku ezimbalwa zokuqala ukuthi i-insulin nayo inomthelela ezinso, ibenze bagcine uketshezi. Amazinga e-insulin aphansi asho ukuthi izinso zingalahlekelwa uketshezi.

Lesi ngesinye sezizathu esenza ukuthi umfutho wegazi wethu wehle kancane uma sikudla ophansi we-carb, okuvame ukubhekwa njengento enhle. Isizathu sesibili ukuthi umzimba wethu ugcina okwesikhashana ama-carbohydrate ngendlela ye-glycogen. Manje i-glycogen igcinwa esibindi nasemisipheni futhi ihambisana ne-glycogen egcinwe emanzini, ngakho-ke uqala ukushisa lezo zitolo ze-glycogen futhi ngemuva kwezinsuku ezimbalwa uzobe uzishisile, kodwa futhi ulahlekelwe ngamanzi ahambisana nazo futhi ukudla okunama-carb aphansi kubaluleke kakhulu kubantu abahlushwa okuthile okubizwa ngokuthi ukumelana ne-insulin.

Ngakho-ke ukumelana ne-insulin kulapho umzimba umelana nemiphumela ye-insulin, ngakho-ke kudingeka i-insulin eningi ukuze ibe nomthelela ofanayo engqamuzaneni okufanele ithwale ushukela wegazi usuka ngaphandle kwegazi uyiyise esitokisini uqobo, futhi abaningi bethu abalwa ukukhuluphala kunakho ukumelana ne-insulin. Lezi zinto zombili zihambisana futhi lokho kusho ukuthi imvamisa sinamazinga aphezulu kakhulu e-insulin ngakho-ke sicisha amandla ethu okushisa amafutha. Isizathu sesibili sokudla okuphansi kwe-carb kusebenza kahle ngenxa yokwehla kwesifiso sokudla, manje isifiso sokudla sesibuyile ngaphansi kokulawulwa kwamahomoni.

Kunamahomoni amaningi abandakanyeka ekudleni, kepha ama-hormone afana ne-leptin ne-ghrelin. Angifuni ukungena kula mahomoni amaningi lapha, kepha umuzwa wokusutha owuthola ekudleni okunama-carb ahluke kakhulu emuzwa wokusutha owuthola ekudleni okunama-carb aphezulu, lapho i-carb ephezulu Ukudla kuhluke kakhulu esikhathini esiningi Ukudla okudlayo ukuze uhlale usuthi ngoba empeleni awusakwazi ukudla, kanye nama-receptors asolayo esiswini sakho akhombisa ukuthi usuthi, kanti ukudla okune-carb ephansi kukwenza uzizwe kakhulu ngokugcwele ngoba ugcwele ngokudla okunempilo, amaprotheni kanye namafutha ikakhulukazi agcwaliswa wedwa, kuyilapho ama-carbohydrate njengoba ngisho empeleni abangelwa ubukhulu besayizi wokudla futhi kuvame kakhulu kubantu abaphethwe ukukhuluphala ukungitshela lokho balambile ngaso sonke isikhathi Isisindo ebengingakwazi ukuqhubeka naso ekudleni kwasekuseni noma kunjalo, kodwa akunandaba ukuthi indishi enkulu yokusanhlamvu engingaba nayo ekuseni kangakanani, benginamabhola okusanhlamvu amahle kakhulu engingakwazi ngigcwalise impela ngize ngihambe ngo-11 ekuseni lapho bengizokuthatha amandla futhi ngimane ngidle okuthile okufanele ngikubambe kuze kube semini futhi bekuzofana ntambama yize bengizodla isidlo sasemini esiningi ukube ngigeze ntambama bekufanele ngihambe ngiyothatha okuthile, imvamisa umuthi omnandi, ukuze ngiqhubeke kusihlwa ukuthi ngidle idina lami kungasebenza ngakho-ke lokhu kuvame kakhulu ukuthi abantu bangitshele ukuthi noma yini engiyidlayo ngibukeka ngilambile kungekudala futhi, uma lokho kuyinto ekuthandayo, khona-ke ngicela ungazise emibhalweni engezansi kwalesi sihloko. Ngingathanda ukuzwa kuwe, futhi indlala encishisiwe abantu abaningi ababhekana nayo ekudleni okuphansi kwe-carb iyisiqalo sokuzila ukudla ngezikhathi ezithile, okungathi, njengoba wazi, kuyindlela enhle yokwehlisa isisindo.

Abantu abaningi abazizwa belambile ekuseni uma bedla ukudla okuphansi kwe-carb izinsuku ezimbalwa noma amasonto ambalwa futhi uma uqala ukulungisa indlala yakho awufuni ngempela ukudla emini okusho ukuthi ngokwemvelo kokukodwa Esikubiza ngokuthi ukuzila ukudla okungu-16/8 ngezikhathi ezithile, okusho ukuthi uma udla kuphela ngaphakathi kwewindi lamahora ayi-8, ungaba nesidlo sasemini esikhudlwana nesidlo sakusihlwa mhlawumbe ngo-7 ntambama futhi lokho kusho ukuthi empeleni uzila inani eliphelele lamahora ayi-16 ubusuku bonke.

Ukuzila ukudla ngezikhathi ezithile kuhle ngoba ngesikhathi sokuzila amazinga akho e-insulin azobe ephansi futhi uzobe ukhulula umzimba wakho ube ngamafutha agciniwe wamandla. Isizathu sesithathu sokudla okuphansi kwe-carb kusebenza kahle ngoba kubonakala sengathi kusinikeza inzuzo yokuhleleka komzimba ukuthi kube nesifundo esimnandi esivela ku-2018 engizosiphinda futhi. Ngizokuxhumanisa ukuthi ngaphansi kwalesi sihloko futhi bafaka amaqembu amaningana abantu ekudleni okubili okwehlukile ngokuya ngokuqukethwe kwe-carbohydrate futhi babheka izinzuzo zemethadolo yokudla ngakunye nalokho engikushilo, ukuthi iyiphi inzuzo yemethabolikhi ukuthi i-carb ephansi Ukudla empeleni kushisa ama-calories angama-200 ngaphezulu ngosuku kuneqembu eliphakeme le-carb ekudleni okuphezulu kwe-carb futhi isizathu sokugcina ukudla okuphansi kwe-carb kusebenza kahle, futhi sibona ubufakazi obuningi obusikisela ukuthi ukudla okuphansi kwe-carb Ngifuna ukungena kulokho futhi ukuthi kungani ushukela nama-carbohydrate kusobala ukuthi kuyalutha ngalesi sikhathi kulesi sihloko, kepha ngivame ukuzwa abantu bethi angisoze ngahamba ngaphandle kwepasta angisoze ngahamba nalesi sinkwa engingasoze ngahamba ngaphandle kwerayisi noma angikaze ngiphume ngaphandle kwekhekhe futhi ezingeni elithile lokhu kuyilutha uma kuqhathaniswa nengingasoze ngakwenza ngaphandle kotshwala noma angisoze ngahamba ngaphandle kogwayi.

Ukusetshenziswa okuncane kwalokhu kudla okungalungile, okusobala ukuthi kuphakeme ngamandla, ngakho-ke kuthuthukisa ukwehla kwesisindo, ngakho-ke kunjalo. Ngicabanga ukuthi ekupheleni kosuku konke kubuyela kumahomoni futhi ngicabanga ukuthi umzimba wethu awusona nje isitolo samandla esidinga ukusikwa ngama-calories, kodwa uchungechunge lwezicubu ezixhunyiwe ezixhumana ngamahomoni nalapho empeleni usebenzisa Lapho ama-hormone emizimba yethu esebenza, khona-ke sisendleleni eya kowinayo futhi yingakho ukudla okune-carb low hydrate kusebenza, Kulungile, lokho kungenxa yendatshana yanamuhla. Ngiyabonga ngokubuka, uma ngabe uyithandile le ndatshana ungazise ngokusinikeza isithupha futhi kungani ungangishiyi umbono ukuze ungazise ukuthi ucabangani ngakho-ke kusuke kimi namuhla, Ngiyabonga kakhulu ngokungibuka ngempela ngijabule kakhulu uma uyithande le ndatshana, ngicela unginike isithupha, cindezela inkinobho ethi Like futhi ngingajabula ukuzwa kuwe.

Ngishiyele amazwana ngezansi njengoba ngishilo ekuqaleni, ngibhala izindatshana ezintsha njalo ngoLwesibili, ngakho-ke uma ufuna ukuthola okwengeziwe, sicela ushaye inkinobho yokubhalisa futhi ngethemba lokuthi sizokubona ngoLwesibili oluzayo

Uzigwema kanjani ama-carbs?

Nazi izindlela eziyi-15 ezilula zokwehlisa i-carbukudla.
  1. Susa iziphuzo ezinoshukela.
  2. Sika emuva ngesinkwa.
  3. Yeka Ukuphuza Ijusi Yezithelo.
  4. Khetha okuphansi-CarbUngadla.
  5. Yidla amaqanda noma okunye okuphansi-CarbUkudla kwasekuseni.
  6. Sebenzisa Lawa ma-Sweeteners Esikhundleni Soshukela.
  7. Cela imifino esikhundleni samazambane noma isinkwa ezindaweni zokudlela.

Ingabe ushizi uphezulu kuma-carbs?

Ushizi. Kunamakhulu ezinhlobo zezinhlobo ze-ushizi. Ngenhlanhla, iningi liphansi kakhuluama-carbsfuthiphezuluemafutheni, okubenza balingane kahle nokudla okune-ketogenic. I-ounce elilodwa (ama-28 amagremu) we-cheddarushiziinikeza i-1 gram ye-ama-carbs, 6.5 amagremu wamaprotheni, kanye nenani elihle le-calcium (23).Ezinsukwini ezingu-6 ezedlule

Yimaphi ama-carbs okufanele ngiwagweme ukulahla amafutha esiswini?

Vikela nje okucwengilekoama-carbs- njengoshukela, uswidi, nesinkwa esimhlophe -kufaneleyanele, ikakhulukazi uma ugcina ukudla kwakho kwamaprotheni kuphakeme. Uma inhloso ukuulahlekelweisisindo ngokushesha, abanye abantuukunciphisayabocarbukudla ngamagremu angama-50 ngosuku.UMar 17 2020

Ingabe amazambane ama-carbs amabi?

Amazambanezibhekwa njengemifino enesitashi futhi iphililecarb. Zine-fiber ephezulu (uma ifaka isikhumba), zinama-calories aphansi, futhi zifaka amavithamini namaminerali. IningiizambaneIzinhlobo zinenkomba ephezulu ye-glycemic (GI).

Ingabe amazambane anempilo?

Amazambanezibhekwa njengemifino enesitashi kanye nei-carb enempilo. Zine-fiber ephezulu (uma ifaka isikhumba), zinama-calories aphansi, futhi zifaka amavithamini namaminerali. IningiizambaneIzinhlobo zinenkomba ephezulu ye-glycemic (GI).

Yimaphi amazambane anama-carbs amancane?

I-EarthFresh Farms ezinze e-Ontario zisho iCarismaizambaneikhuliswa ngembewu evela eNetherlands futhi ayiguqulwanga ngokwezakhi zofuzo. Ngenkathi i-yellow noma i-russetamazambane anakhocishe ama-calories ayi-100 no-25 gram weama-carbohydrate, iCarismahascishe ama-calories angama-70 no-15 gram weama-carbs, UJane Dummer, noKishier, Ont.Sep 23 2016

Yini enamazambane amaningi we-carbs noma irayisi?

100 g omhlophe ongaphekiweirayisi inecishe ama-calories angu-350 no-74 g weama-carbohydrate. 100 g we (uswidi)amazambane, ngakolunye uhlangothi, kuphelahasAma-calories angu-80. Quinoa noma amabeleunayocishe inani elifanayo lamakhalori njengeirayisikodwa eziningiOkuningiizakhamzimba.15 uNovemba. 2017 Nov.

izibalo zokuphahlazeka kwebhayisikili

Mangaki ama-carbohydrate akuma-gramu ayi-15 ama-carbs?

1 ukukhetha kwe-carbohydrate = 15 amagremu carbohydrate 2 ukukhetha kwe-carbohydrate = 30 amagremu carbohydrate 3 ukukhetha kwe-carbohydrate = 45 amagremu carbohydrate 2014 yi-American Diabetes Association

Mangaki ama-carbohydrate akhethiwe elilodwa lama-carbs?

1 i-carbohydrate choice = 15 gram carbohydrate QAPHELA: izisindo ezibalwe zifaka phakathi isikhumba, umongo nembewu. Ubisi kanye nobisi Ukufaka esikhundleni se-carbohydrate 1 = 12 amagremu we-carbohydrate

Ingabe kukhona ama-carbs akulungele wena?

Irayisi elimhlophe liyisisekelo sokudla kwasekhaya, kepha empeleni akufanele. Njengesinkwa esimhlophe, irayisi elimhlophe liphucwe izakhi zalo zomzimba, i-fiber, nama-antioxidants, okwenza kungabi lutho ngaphandle kwama-calories angenalutho nama-carbs amaningi. Irayisi okusanhlamvu lonke licebile ngokugcwalisa, izakhamzimba ezilungele wena. Yidla Lokhu! Ithiphu

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