{"id":65605,"date":"2024-01-26T14:23:32","date_gmt":"2024-01-26T12:23:32","guid":{"rendered":"http:\/\/novanews.co.za\/rooirose\/?p=65605"},"modified":"2024-01-26T14:25:55","modified_gmt":"2024-01-26T12:25:55","slug":"koolhidrate-die-groot-wit-gevaar","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/koolhidrate-die-groot-wit-gevaar\/","title":{"rendered":"Koolhidrate: die groot wit gevaar?"},"content":{"rendered":"

Wat laat jy weg as jy koring<\/em> uitsny?<\/h4>\n

Meel en alles wat daarvan gemaak is, soos brood, beskuit, koek, koekies, pastei, pizza en pasta, witsous, oliebolle, gebakte poedings, semolina, bulgur en koeskoes.<\/p>\n

Maar jy kan rog, rys, mielies, stampmielies, aartappels, ertjies, patats, soja, neute, grondbone, grondboonbotter, pretzels, aartappelskyfies, hawermout en pappe eet. Gebak met rys-, aartappel-, rog-, mielie-, soja- en ertjiemeel is ook reg. En hoewel jy die kors sal weglaat, kan jy steeds die vulsels van suurlemoenmeringue, kaaskoek en appeltert eet.<\/p>\n

Wie sny dit uit?<\/strong>
\nDie alternatiewe terapeute beveel al jare lank aan dat mense koring uitsny omdat dit gluten bevat, wat hulle aan van sinus tot artritis koppel. Konvensionele dieetkundiges glo net mense met \u2019n koringallergie, soos bepaal by \u2019n patologielaboratorium, behoort koring uit te sny.<\/p>\n

Wat laat jy weg as jy koolhidrate<\/em> uitsny?<\/h4>\n

Dit is byna onmoontlik om koolhidrate heeltemal uit te sny omdat alles behalwe vis, vleis, eiers, olies, margarien en botter koolhidrate bevat.<\/p>\n

Wat die meeste mense doen, is om hul koolhidrate drasties te verminder deur die ho\u00ebkoolhidraatkosse weg te laat en meer op laekoolhidraatkosse te fokus.<\/p>\n

Hulle laat alles met koring weg plus veral die volgende: suiker, lekkers, sjokolade, heuning, roomys, vrugte, koeldranke, bier en alle soorte wyn. Kitskos, wors en polonie is propvol koolhidrate en word ook weggelaat. Dieselfde geld bone, neute, sade, wortels, beet en al die soorte pampoene.<\/p>\n

Melk, kaas en jogurt bevat min koolhidrate, so ook komkommers, sampioene, die meeste koolsoorte en blaargroentes soos slaai en spinasie. Hulle bly dus in.<\/p>\n

Die alkoholiese suikerplaasvervangers soos sukralose tel ook as koolhidrate maar hulle word nie goed geabsorbeer nie en kan goed as deel van \u2019n laekoolhidraatdieet werk.<\/p>\n

Wie sny dit uit?<\/strong>
\nMense op laekoolhidraatdi\u00ebte soos Atkins sny koolhidrate tot op die minimum.<\/p>\n

Dieetkundiges onderskei tussen verfynde stysels met \u2019n ho\u00eb GI en growwe stysels met \u2019n lae GI. Hulle beveel aan dat almal hoofsaaklik lae-GI-stysels eet, saam met minder prote\u00efene en baie min vet. Dit werk veral as jy gewig wil verloor, hartkwale het of diabeties is.<\/p>\n

Wat is die verskil tussen koolhidrate<\/em> en suiker<\/em>?<\/h4>\n

Ons dink aan koolhidrate as \u201cmelerige stysels\u201d en aan suiker as \u201csoet\u201d.<\/p>\n

In werklikheid is hulle almal uit glukosemolekules opgebou en dus ekwivalent. Waar suiker uit net twee glukosemolekules bestaan, is koolhidrate komplekse ritse glukosemolekules. Jou liggaam breek suiker en koolhidrate af na glukose, jou een basiese brandstof. Die ander twee is vette en prote\u00efene.<\/p>\n

Die werklike verskil l\u00ea in jou reaksie op die twee: jy breek die komplekser koolhidrate baie stadiger as suikers af. Dit neem jou dus langer om energie daaruit te haal. Of anders gestel: komplekse koolhidrate verskaf \u2019n paar uur aaneen energie, terwyl suiker binne twintig minute energie gee maar gou opbrand.<\/p>\n

\"Sjokoladekoekies-en-melk\"<\/p>\n

Hoekom maak witbrood<\/em> vetter as bruinbrood<\/em>?<\/h4>\n

Hulle bevat dan ewe veel kilojoules?<\/p>\n

Dit het juis met hierdie afbreekspoed te doen: die verfynde koolhidrate in die witbrood word binne \u2019n halfuur afgebreek na glukose en in jou bloed vrygestel vir jou selle as brandstof. Alles wat nie onmiddellik gebruik word nie, word omgebou in vet en in jou vetstoor (daardie rolletjies en kuiltjies) geb\u00eare tot jy dit nodig het.<\/p>\n

N\u00e1 sowat \u2019n halfuur is die witbrood weggewerk. Nou spring jou liggaam se baie slim terugvoerstelsel aan die werk en kondig aan dat daar nie meer glukose in jou bloed is nie. Jou eetlus word gestimuleer, met die gevolg dat jy binne 60-90 minute honger is. En sommer desperaat honger. Jy eet dus gou weer \u2013 en so eet jy al meer.<\/p>\n

Gestel jy het volgraanbrood ge\u00ebet: Omdat volgraan \u2019n komplekse koolhidraat is, haal jou liggaam die glukosemolekules as \u2019t ware een vir een daar uit \u2013 \u2019n proses wat twee tot drie uur neem. Jy word dus oor \u2019n lang tyd van glukose in jou bloed voorsien.<\/p>\n

Daardie terugvoerstelsel bly jou vertel dat jy genoeg bloedglukose vir brandstof het en jou eetlus word ni\u00e9 aangeskakel nie. Jy eet minder omdat jy nie honger is nie \u2013 en daarom bly die vetjies makliker weg.<\/p>\n

Vir wie is growwe stysels<\/em> beter?<\/h4>\n

Dis beter vir almal, tensy jy midde-in \u2019n marathon is.<\/p>\n

Wat het koolhidrate met cholesterol<\/em> te doen?<\/h4>\n

As jy koolhidrate vir vleis verruil, gaan jou cholesterolvlakke mos styg? Moontlik. Maar nie noodwendig nie \u2026 wat die navorsers behoorlik laat kopkrap. Dit is in die re\u00ebl waar dat die vet van vleis aan ho\u00ebr cholesterol gekoppel word. Dit is die hoofrede waarom die meeste dieetkundiges teen die koolhidraatvrye di\u00ebte waarsku. Maar daar is \u2019n ander kant aan di\u00e9 storie:<\/p>\n

Die jongste stukkie wat nog nie mooi in die legkaart inpas nie, is die feit dat die slegte LDL-cholesterol in verskillende groottes kom. Klein LDL-partikels word aan groter hartrisiko gekoppel. Hoewel dit waar is dat LDL-vlakke van mense op laekoolhidraat-di\u00ebte kan opgaan, \u00f3f sak, \u00f3f dieselfde bly, wys al die ondersoeke dat dit klein LDL verminder en groter LDL vermeerder. Dus: hoe minder koolhidrate, hoe beter vir jou s\u00f3\u00f3rt LDL, ten spyte van wat die syfertjie s\u00ea.<\/p>\n

Dan is daar die uitwerking op jou trigliseriedvlak. Dit is een van die belangrike bloedvette wat as deel van jou cholesterolprofiel gemeet word. Hoe laer jou trigliseriedvlak, hoe kleiner jou kans op beroerte en hartsiektes.<\/p>\n

Waar kom trigliseried<\/em> vandaan?<\/h4>\n

Van die koolhidrate wat jy eet. Jou oortollige koolhidrate en suikers word as trigliseried (\u2019n soort vet) gestoor. As jy min koolhidrate eet, is daar min oor om as trigliseried te stoor. So sak jou trigliseriedvlak. Jou dokter sal dus s\u00ea jou cholesterolprofiel lyk beter. \u2019n Bevestigde voordeel van minimum koolhidraatdi\u00ebte is dat dit jou HDL opstoot. Ondersoeke wys jou goeie HDL-cholesterolvlak styg as jy koolhidrate sny.<\/p>\n

Is dit goed vir jou om koolhidrate<\/em> te sny?<\/h4>\n

Dit hang af: fyn, wit koolhidrate en suikers is \u2019n slegter keuse as byna enigiets anders op die spyskaart. As jy diabeties is, of ho\u00eb cholesterol het, kan dit die moeite werd wees om te kyk wat die uitwerking op jou cholesterolprofiel en bloedsuikervlakke is.<\/p>\n

Maar as jy besluit om koolhidrate te sny, doen dit onder die toesig van \u2019n dokter, wat sal sorg dat dit behoorlik gemonitor word.<\/p>\n

Lees ook:\u00a0<\/strong>5 laekoolhidraat-happies wat jy nou moet maak<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Die groot koolhidraatfobie laat \u2019n snytjie witbrood soos \u2019n vlymskerp dolk in jou hart klink. Wat is koolhidrate nou eintlik? Is dit dieselfde as koring? Moet party van ons dalk maar aan ons koolhidrate begin sny? Deur Salom\u00e9 Delport. Foto Pexels<\/p>\n","protected":false},"author":8,"featured_media":142365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2950,667],"tags":[4358,829,1045,2183,2690,2792,3417],"class_list":["post-65605","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieet","category-gesondheid","tag-cholesterol","tag-diabetes","tag-suiker","tag-koolhidrate","tag-hartsiektes","tag-leef-gesond","tag-eetgewoontes"],"acf":[],"yoast_head":"\nKoolhidrate: die groot wit gevaar? | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/koolhidrate-die-groot-wit-gevaar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koolhidrate: die groot wit gevaar? | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Die groot koolhidraatfobie laat \u2019n snytjie witbrood soos \u2019n vlymskerp dolk in jou hart klink. Wat is koolhidrate nou eintlik? Is dit dieselfde as koring? Moet party van ons dalk maar aan ons koolhidrate begin sny? Deur Salom\u00e9 Delport. 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Wat is koolhidrate nou eintlik? Is dit dieselfde as koring? Moet party van ons dalk maar aan ons koolhidrate begin sny? Deur Salom\u00e9 Delport. 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