Sankhani ngati mukuyenera kuwerengera mafuta kapena carbs kuti muchepetse kulemera
Kodi mukuganiza kuti kuwerengera ma carbu kulemera? Dieters nthawi zambiri amasokonezeka ngati akuyenera kuwerengera mafuta , kuwerengera mafuta kapena kuwerengera mafuta kuti azilemera. Mosakayika, palibe kusiyana kwa magulu okhudza zachipatala komanso okhudzidwa bwino za njira yabwino. Zokambiranazo nthawi zambiri zimakhala zofalitsa, zomwe zimachititsa kuti ogulawo asokonezeke.
Kusokonezeka Pokuwerengera Carbs Kutaya Kunenepa
Ngati mukufuna kulemera, ndi njira iti imene muyenera kusankha?
Nkhani yofunika kwambiri m'magazini ya Journal of the American Medical Association ikuthandizira kugwiritsa ntchito zakudya zochepa zomwe zimakhala zochepa kuti mukhale wolemera. Koma itatulutsidwa, iyo inauzira mpikisano wamphamvu pakati pa madokotala ndi ochita kafukufuku. Zikuwoneka kuti palibe amene angavomereze za mtundu wanji wa calories zomwe zimavulaza kwambiri nsalu yanu: mafuta kapena makhakudya.
Ndiye kodi zimasiyira kuti wogula bwino? Magazini atsopano a American College of Sports Medicine's Fit Society Page inafotokoza mfundo yovomerezeka. M'nkhani yokhudza kufunika kwa zakudya zochepa za carb , iwo analemba,
"Kafukufuku wochulukirapo ochulukirapo amayerekezera zakudya zolemera zowonongeka pamutu, ndipo palibe zakudya zomwe zakhala zikuwoneka bwino. Izi zikhoza kukhala chifukwa chakuti ngakhale anthu amatsatira mosamala malamulowo poyamba, amadzipangira Zomwe zimakhala zosangalatsa kwambiri ndizakuti anthu amene amamatira kwambiri pamalangizo a zakudya amadzetsa bwino kulemera kwawo, mosasamala kanthu za zakudya zomwe amatsatira. "
Kodi Ndiyenera Kuwerengera Carbs Kutaya Kunenepa?
Ngati mukuyesera kuchepa thupi, mosasamala kanthu za zakudya zomwe mumasankha, kuyang'anira chakudya chanu chokhala ndi zamoyo zingakhale zothandiza pa zifukwa zingapo. Phindu lowerengera carbu ndilo:
- Kutsika kwathunthu mu makilogalamu . Ambirife timadya zakudya zomwe zimapangidwa ndi carbs. Ngati mumachepetsa kudya kwachinthu chofunika kwambiri cha calories, mumachepetsa chiwerengero chanu cha caloric . Kudya zakudya zamagazidwe ndi imodzi mwa njira zosavuta kuchepetsa kuchuluka kwa chakudya chimene mumadya .
- Zakudya zabwino kwambiri. Zakudya za ku America zimaphatikizapo mkate wonyezimira wochuluka, ophika osakaniza ndi makeke, zakumwa zofewa, timadziti, zakumwa za khofi ndi tiyi zokoma. Zakudya zimenezi nthawi zambiri zimakhala ndi zakudya zabwino. Ngati mutha kuwatsitsila bwino zakudya zamagulupudi monga zipatso ndi ndiwo zamasamba, mumasokoneza kudya kakoti, kuwonjezera kudya kwanu ndi zakudya zina zofunikira kwambiri ndikumva kuti mulibe njala tsiku lonse.
- Kuwonjezeka kwa mapuloteni. Mukamachepetsa chiwerengero cha makilogalamu omwe mumadya kuchokera ku mazakudya mumapanga chakudya mu zakudya zogwiritsa ntchito kalori kuti muthe mphamvu kuchokera kuzinthu zina. Izi zikutanthauza kuti ngati mutachepetsa kudya kwa carb, mukhoza kuonjezera mapuloteni anu osadya phindu lanu lonse. Mapuloteni owonda amathandiza kukulitsa ndi kusunga minofu ndipo kafukufuku wina waposachedwapa awonetsa kuti dieters amene amadya mapuloteni ambiri amatha kusungunula kagayidwe kambiri ka nthawi.
- Mafuta abwino kwambiri. Zakudya zochepa za m'magazi zimakupatsanso malo odyetserako zakudya zowonjezera mafuta kuphatikizapo mafuta ambiri. Kodi mafuta angapangitse bwanji kuti zakudya zanu zizikhala bwino? Mafuta ena, monga omega-3 fatty acids , amathandiza thupi lanu kugwira bwino ntchito ndipo lingathandize kuchepa kwa matenda a mtima.
- Kupititsa patsogolo chithandizo chamankhwala. Matenda ena amafunika kuti muwerenge makhakudya. Mwachitsanzo, Zakudya Zakudya za Shuga, zimafuna kuti muchepetse nambala ya carbu yomwe mumadya pa chakudya chilichonse mpaka 30-45 magalamu.
Nambala Yabwino Kwambiri ya Kutaya Kwambiri
Ndiye ndi ma carbs angati omwe muyenera kudya kuti muwonongeke? Yankho la funso ili limadalira gawo lanu la ntchito ndi kukula kwanu. Malingana ndi Dietary Reference Intakes ya Institute of Medicine, muyenera kudya pakati pa 45% ndi 65% ya makilogalamu anu a tsiku ndi tsiku kuchokera ku makapu. Malangizo ochokera ku Academy of Nutrition and Dietetics amanena kuti nthawi zonse amatha kudya pakati pa 2.3 ndi 5.5 magalamu a makilogalamu pa thupi la thupi poyerekeza ndi kuchuluka kwa mphamvu.
Kumbukirani kuti kuwerengera chakudya sikukutanthauza kuti zikhazikike. Zakudya zochepa za m'magazi sikuti ndizo zakudya zabwino kwambiri kwa inu. Chakudya chabwino kwambiri kwa inu ndi zakudya zomwe mungathe kumamatira. Kwa anthu ena, ndiwo zakudya zochepa zamagazi . Koma mosasamala kanthu za zakudya zomwe mumasankha, kuwerengera carbs ndi kupanga bwino carbohydrate kusankha kudzakuthandizani kuti mukhale ndi ubwino wa zakudya zanu ndi thanzi lanu pakapita nthawi.
Zotsatira:
George A. Bray, MD. "Chakudya ndi Kuchita Zochita za Kutaya Kwambiri." Journal of American Medical Association June 27, 2012.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith. "" Zotsatira za zakudya 4 zolemetsa zolemera zokhudzana ndi mafuta, mapuloteni, ndi ma carbohydrate pamtundu wa mafuta, minofu, maonekedwe a adipose, ndi mafuta owopsa: zotsatira za POUNDS LOST. " American Journal of Clinical Nutrition January 18, 2012.
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Zotsatira za Chakudya Chakudya Chakugwiritsa Ntchito Mphamvu Zamagetsi Pakati pa Kulemera kwa Kuperewera Kwambiri." Journal of American Medical Association June 27, 2012.
Karl J. Kaiyala, PhD. "Kudyetsa Zakudya Pakati pa Kulemera kwa Kuperewera Kwambiri." Journal of American Medical Association September 19, 2012.
David S. Ludwig, MD, PhD; Cara B. Ebbeling, PhD; Henry A. Feldman, PhD. "Kupanga Zakudya Pakati pa Kulemera kwa Kulemera kwa Thupi-Yankhani." Journal of American Medical Association September 19, 2012.
Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM .. "Kuyerekezera ndi isocaloric low low carbohydrate / high saturated mafuta ndi mkulu makapu / mafuta ochepa zakudya zokhudzana ndi thupi ndi matenda a mtima." Nutrition ndi Metabolism January 11, 2006.