Kupeza Mpangidwe Wanu Wokhutiritsa Shuga
Chakudya chilichonse chochepa cha carb chimalimbikitsa kusiyana kwa zakudya zamagazi. Pofuna kupeza phindu lochepetsera pa carbs, ndi njira iti yabwino kwambiri? Zimakhala zodabwitsa pamene mukuyesera kupeza njira yabwino yodyera.
Chowonadi n'chakuti palibe mtedza wa carb umene ungakhale wabwino kwa aliyense. Olemba olemba mabuku ochepa omwe amagwiritsa ntchito kachakudya amatsutsa kukana kusakaniza kagayidwe, shuga, kapenanso chakudya chamagulu.
Zonsezi ndizofanana: thupi la munthu aliyense ali ndi mphamvu zosiyana siyana zogwiritsira ntchito zimagawenga, ndipo chinyengo ndikutengera zomwe zili zabwino kwa thupi lanu. Zambiri mwa zakudya zochepa-siyana zimayesetsa kuthetsa vutoli mwa kupereka njira zowonjezerapo kuti azisamalira okha zakudyazo.
Cholinga cha Zakudya Zakang'ono za Carb
Cholinga cha zakudya zochepa kwambiri za carb ndi kupeza mtunda wapamwamba kwambiri wa carb komwe ungatayike kapena kulemera kwake ndipo osakhala ndi zikhumbo zomwe zingakuyendetseni kudya mopitirira muyeso. Zokhumbazi ndizofunikira kwambiri, ndipo pafupifupi bukhu lililonse lokhala ndi zakudya za carb limakamba za izo. Chimodzi mwa zinthu zochititsa chidwi kwambiri pa zakudya zochepa kwambiri za carb ndikuti anthu sazipeza kuti akusowa mwachisawawa. Kukhala omasuka ku zikhumbozi ndi kumasuka kotero kuti kumatembenuza anthu kuti akhale otsatila odzichepetsa a carb. Zizindikiro zina zabwino zogwiritsira ntchito mlingo woyenera wa carb ndi mphamvu yowonjezereka komanso kusamala kwamaganizo.
Anthu omwe ali ndi matenda a shuga kapena prediabetes amatha kuwona momwe zakudya zawo zimakhudzira magazi awo, ndipo amayesetsa kuti azikhala ndi shuga wabwino kwambiri omwe angapindule nawo.
Atkins amatchula mfundo yomwe munthu angadye kwambiri mafuta m'thupi pamene akuperewera kulemera ndi kupeza phindu lina la chakudya chawo "Chumical Carbohydrate Level of Losing" (CCLL). Arthur Agatston wa " South Beach Diet " alibe dzina lake, koma amalimbikitsa kuti magawo a Gawo 2 a dongosolo lake apang'onopang'ono amaletsa makapu awo mpaka atakhala ndi zilakolako, kenako nkubwerera.
Kufika pa Cholinga
Atkins ndi Agatston onse amafunikira gawo loyamba la zakudya zawo. Ndi gawo ili lomwe ladzudzula kwambiri. Ndi zomveka kufunsa ngati n'kofunika kudula ma carb kwambiri, ngakhale kwa kanthawi kochepa. Ena, makamaka bungwe la American Diabetes Association , amalimbikitsa kudula pang'ono pang'onopang'ono kuti mupeze chakudya chabwino kwambiri. Pali zopindulitsa ndi zamwano kwa njira iliyonse.
Kodi ichi ndi luso lokhazikika payekha kuposa sayansi? Anthu omwe ali okhutira ndi zakudya zimakhala pazowonjezera. Ena adzapindula ndi kuchepetsa kuchepa kwa chakudya, pamene ena amafunika kuchepetsa kwakukulu kuti athe kupeza ubwino.
Ngati aliyense akudya zakudya zochepetsetsa, peresenti idzapindula. Ngati aliyense akudya zakudya zopanda malire, pafupifupi onse adzapeza phindu la kagawo, koma angakhalenso ndi zotsatira zoyipa kuchokera ku zakudya zokha, makamaka sabata yoyamba.
Chinyengo ndi kupeza njira yothandizira munthu aliyense kuti asalowe muyeso wabwino wa kudya kwa carb. Kupeza mlingo wapamwamba kwambiri wa carb komwe mungapeze phindu ndi cholinga chabwino. Koma kodi kumachepetsa kwambiri poyamba njira yabwino kwambiri?
Sitima zosiyana
Kupwetekedwa kwakukulu mu carbu mu gawo loyambitsa mwina ndi njira yabwino kwa anthu ena.
Koma zikuwoneka kuti anthu ambiri angathe kulandira ubwino poyambira pa msinkhu wapamwamba wa carb ndikupewa mavuto ena.
Ngakhale Atkins ayamba anthu pa magalamu 20 a mavitamini a tsiku ndi tsiku, Michael ndi Mary Eades a "Protein Power" amanena 30 gm, Diana Schwarzbein wa " Schwarzbein Principle " akuti 60, chakudya cha Zone chimati 100 mpaka 150, komanso " Sugar Busters " zikhoza kukhala pafupifupi magalamu 140 mpaka 200. Zonsezi ndizomwe zili ndi malangizo abwino, omwe nthawi zambiri amakhala ozungulira 250 mpaka 300 magalamu a madzi tsiku lililonse (malingana ndi zakudya ndi zina). Anthu pazinthu zonsezi zimanena chimodzimodzi za zotsatira zabwino-zochepetsedwa, mphamvu yowonjezera, ndi zina zotero.
Kodi Muyenera Kuyamba Kuti?
Mungayambe kuyamba pang'ono kuposa Atkins akuyamikira. Pa magalamu 20 a mavitamini pa tsiku, anthu ambiri amapeza zotsatira zoipa . Zimakhalanso zovuta kupeza zakudya zambirimbiri pa makilogalamu 20 a carbs tsiku lililonse.
Pamene mukukweza cholowa cha 30 carb, kapena bwino, 40 magalamu patsiku, zimakhala zosavuta kupanga mapulani a zakudya zokwanira. Pamagulu akuluakulu a carb mudzatha kudya zakudya zosiyanasiyana komanso kupewa kudya. Mutha kuwonjezeka kuchokera pomwepo, monga Atkins ndi Agatston akuwonetsera.
Ngati muli ndi zilakolako za carb kapena kulemera kwa thupi, ndi chizindikiro choti mubwerere kumsika wapang'ono wa makapu omwe amakupatsani phindu lopindulitsa kwambiri. Izi zimapereka chakudya choti anthu azikhala ndi chakudya osati kuwonongeka.
Ndi Makalomu ati Owonjezera Choyamba?
Powonjezera carbs, ndi bwino kuwonjezera chidutswa cha mkate kapena apulo? Onse a Atkins ndi Agatston ali ndi malingaliro osiyanasiyana okhudza kuwonjezera ma carb. Munthu aliyense amayankha mosiyana ndi zakudya zosiyanasiyana. Ena akhoza kuchita bwino ndi nyama, mwachitsanzo mbatata yaying'ono, pamene chipatso chimagwira ntchito bwino kwa ena. Monga nthawizonse, lolani mayankho a thupi lanu akhale akutsogolerani.
> Chitsime:
> Kuwerenga Zakudya Zam'madzi. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/kumvetsa-carbohydrates/carbohydrate-counting.html