Kodi ndi bwino kuchepetsako carbs pang'onopang'ono kapena kudula carbs nthawi imodzi? Ndi funso lodziwika ndipo pali njira ziwiri zomwe mungatenge. Gawo lofunikira ndikuti mupeze kuchuluka kwa chakudya cha thupi lanu. Popeza aliyense ali wosiyana pang'ono, tiyeni tione zomwe mungasankhe.
Ubwino Wothandizira Carbs Pang'onopang'ono
Pali njira zazikulu ziwiri zochepetsera ma carb: kuchepa pang'ono kapena "kuyamba pansi ndi kuwonjezera." Anthu ambiri (kuphatikizapo American Diabetes Association ) amakonda njira yochepetsera pang'onopang'ono.
Pali chifukwa chabwino ichi: zingakuthandizeni kuti mukhale ndi zakudya zanu zatsopano.
Zasonyezedwa kuti anthu ali okhoza kupanga kusintha kosatha ngati kusinthako kuli kochepa. Ndiye, pamene chizoloŵezi chatsopano chapangidwa, gawo lina laling'ono lingatengedwe.
Chifukwa china chopeŵera kuthetsa makapu ambiri nthawi yomweyo ndikuti zizindikiro zina zosasangalatsa zingathe kuchitika m'masiku ochepa oyambirira. Zidzatengera thupi lanu nthawi yambiri kuti muzisintha kugwiritsa ntchito mafuta m'malo mwa mphamvu zamagazi komanso sabata yoyamba ikhoza kukhala vuto lalikulu .
Pazifukwazi, mutha kudula kwambiri carbu yanu . Njirayi imayambira ndi zolakwa zazikulu monga zakumwa zopanda kanthu zakumwa zakumwa zowonjezera ndipo zimayendetsa mafuta, mapuloteni, ndi kusintha zina.
Ubwino wa Njira Yomwe Imakhala Nthawi Yonse
Komabe, mabuku ambiri odyetsedwa amathandiza kwambiri. Omwe amakonda Atkins ndi South Beach amadya kwambiri kuchepetsa zimagawenga pachiyambi, kenaka pang'onopang'ono kukweza kuchuluka kwa carb mpaka zotsatira zoipa zisachitike.
Izi zikhoza kukhala pamene kuchepa kwa thupi kumachepa, kuchepetsa magazi kumachepetsa, kuthamanga kwa magazi kumatuluka, kapena kukhumba kubwerera.
Cholinga chachikulu cha izi ndi chakuti muyenera kuzoloŵera kusintha msangamsanga komanso kwakukulu mukamadya. Koma m'maganizo mwanga, zinthu zotsatirazi zikhoza kupambana ndi zolakwika:
1. Zopindulitsa za kudya kotsika kwa carb zimakhala zovuta mwachidule ndipo kawirikawiri kumapeto kwa sabata yoyamba.
Izi sikuti zimakupatsani zokhazokha kuti mupitirize komanso zimakupatsani zizindikiro zomveka bwino kuti mudziwe nthawi imene zinthu zikuyenda.
Zomwe mumapeza kuchokera ku kuyang'anira kwanu (magazi shuga, kuthamanga kwa magazi, kulemera) zingakhale zolimbikitsa pa kusintha kwadzidzidzi kwa moyo wanu. Komanso, mutha kukhala ndi chidwi pakuwona zabwino zomwe zimapindulitsa za kusintha kwa mphamvu zamagetsi, kuganizira maganizo, ndi kuchepetsa kulakalaka zakudya.
2. Kwa anthu ambiri, zimadetsa nkhawa kuti adziwe kuti sadadule carb kuti athe kupeza phindu lawo komanso kuti "kutaya" kumafunika. Mukamachita "kuyambira pansi" njira, mumayamba kuwonjezera zakudya monga nthawi ikupitirira, yomwe ingakhale kusintha kosangalatsa kwambiri.
Njira Yonse, Ndi Yofunika Kwambiri
Mulimonse momwe mungasankhire kudya zakudya zochepa, padzakhala kusintha komwe mukufunikira kuti mupeze chakudya choyenera cha thupi lanu. Mukamazipeza, mphotho zitha kusintha moyo.