Phunzirani Chiwerengero cha Carbs Tsiku ndi Tsiku Kutaya Zolemera
Ngati mukuyesera kuchepetsa thupi poyenda zakudya zochepa, mumakhala ndi nkhondo yolimba. Chifukwa chiyani? Chifukwa chakudya cha ku America chimapangidwa ndi chakudya chambiri. Kuyesera kuchepetsa gwero lalikulu la zakudya mu zakudya zanu kungakhale kovuta. Kuwonjezera pamenepo, n'zovuta kudziŵa kuti ndi angati a carb omwe ali mu chakudya chochepa cha carb. Yankho lingakhale lovuta.
Kodi Chakudya Chochepa cha Carb N'chiyani?
Palibe tanthawuzo lovomerezeka la zakudya zotsika kwambiri za m'magazi kapena "low carb". Izi zikutanthauza kuti palibe chiwerengero cha ma carbohydrate gramu mu chakudya chochepa cha carb. Mapulogalamu otaya thupi omwe amaletsa kapena kukufunirani kuti muwerenge makhakudya amachititsa kuti azidya zakudya zochepa.
Zotsatira zamakono zowonjezera zimasonyeza kuti timadya 40 mpaka 60 peresenti ya makilogalamu athu a tsiku ndi tsiku kuchokera ku chakudya. Choncho ngati mutadya makilogalamu 1500 patsiku, mumadya makilogalamu 600 mpaka 900 kapena 150 - 225 magalamu a madzi tsiku lililonse kuti mukwaniritse chitsogozocho. Mwachidziwitso, chirichonse chomwe chili pansipa chingathe kuonedwa ngati chochepa cha zakudya zamagazi.
Zakudya zina ndizochepa kwambiri m'thupi. Chakudya cha ketogenic , chomwe chimatchedwa "keto zakudya" ndicho chodyeritsa kwambiri chakudya chokha. Pulogalamuyi, mumadya kwambiri (pafupifupi 90 peresenti) ya mafuta anu ndi mafuta komanso mapuloteni ndi carbs. Nthaŵi zina zakudya zimaperekedwa ndi madokotala kuti athetse mavuto, koma ena amatha kuchepa thupi pulogalamuyo.
Kodi Zakudya Zambiri Zili M'nkhalango ya Low Carb?
Zakudya zochepa kwambiri za m'magazi zomwe mumaziwonetsa pa intaneti kapena m'magazini zimalimbikitsa kuti muchepetse chakudya chanu cha carb pansi pa malangizo omwe boma limapereka. Ndipo pamene mukuwona mutu wa zakudya zochepa m'magulu, mumadyerero ochepa a carb amaphunzira kwambiri nthawi zambiri m'zakudya.
Mu phunziro limodzi lalikulu la zakudya, mwachitsanzo, ochita kafukufuku amatanthauzira zakudya zochepa zakumagawamu monga chakudya chilichonse chomwe chimapangitsa kuti mavitamini 60 apatsedwe pa tsiku. Ngakhale kufufuza kwatsopano kumeneku kunatanthauzira zakudya zochepa zamagulubadiresi zosachepera 40 magalamu patsiku.
Kusokonezeka? Simuli nokha. Ndinapempha katswiri wa zachangu Marie Spano, MS, RD, CSCS, CSSD kuti afotokoze chisokonezo chochepa cha carb.
"Palibe zakudya zapakati pazakudya zam'madzi. Koma mmalo mwake, chakudya chochepa cha mafuta m'thupi chimatanthauzidwa ndi kuchuluka kwa magalamu a zakudya m'thupi ndipo nthawi zina zimatengedwa kuti ndi peresenti ya zakudya zonse zomwe zimadya kalori. omwe ali ndi magalamu 20 mpaka 70 a ma carbohydrate pa tsiku. Zakudya zochepa kwambiri zamaginidadrate zimakhala zosakwana 20 magalamu patsiku. "
Mmene Mungapititsire Chomera Chochepa Kuti Musatayike Kunenepa
Ngati mwaganiza kuwerengera carbs kuti muchepetse thupi , onetsetsani kuti mumawawerengera molondola. Kumbukirani kuti pali kusiyana pakati pa magalamu a chakudya ndi makilogalamu kuchokera muzakudya.
Pazolemba Zowonjezera Chakudya, opanga chakudya amafunika kulemba magalamu a mavitamini m'magulu awo. Galamukani iliyonse yamagetsi imapatsa mphamvu zowonjezera 4 zamagetsi. Choncho chakudya chomwe chili ndi magalamu 15 a zimagawuni zimapatsa thupi lanu makilogalamu 60 kuchokera ku carbu.
Ndipo ngati mukuganiza kuti mutaya kulemera, mudzafuna kuti muyang'ane kudya kwa carbu komanso ma carbs oipa. Mapulogalamu ena olemera, monga pulogalamu yotchuka ya Atkins , amathandiza dieters kusankha yabwino carbs mwa kuphunzitsa dieters momwe kuwerenga math net . Mosasamala kanthu komwe mungasankhe, yesetsani kuchepetsa kudya kwanu kagawidwe kabwino, zakumwa zotsekemera ndi maswiti. M'malo mwake, tengani zakudya zanu zamagazi m'thupi ndi masamba onse kuti mukhale ndi zotsatira zabwino.