Chidule cha Chakudya Chochepa cha Carb
Nthawi zambiri anthu amaganiza za kuyamba zakudya zochepa chifukwa amamva kuti ndi njira yofulumira yochepetsera thupi kapena kugwidwa ndi maganizo akuti "carbs ndi zoipa." Nthaŵi zambiri, anthu sangadziwe kuti carbs ndi chiyani ndipo amaganiza kuti ali ofanana ndi chakudya chokoma.
Zakudya zochepa za carb zili ndi phindu lawo . Zitha kukhala njira zabwino kwambiri zochepetsera thupi, komanso zingathetsere mavuto aakulu azaumoyo ndikuthandizira kukhala ndi thanzi labwino komanso moyo wambiri.
Mutha kunena: Koma ndinaganiza kuti ndizolakwika kudula gulu la chakudya. Izi zingakhale zovuta ngati simusamala za zomwe mumadya. Koma chakudya chochepa cha carb chingathe kukwaniritsa zakudya zanu zonse ngati mumasankha zakudya mwanzeru .
Kumvetsetsa Zakudya Zam'madzi
Mdziko lathu lodziŵa thupi, si zachilendo kumva anthu akukana mkate, pasitala, ndi mbatata chifukwa ayenera "kuyang'ana ma carbs awo." Uku sikungowonjezereka kwa sayansi; imalephera kutenga zomwe chakudya chochepa cha carb chiri kwenikweni.
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Ketosis Siipa Monga Anthu Ambiri Amaganizira
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Kodi Ndikhoza Kutaya Zambiri Zotani pa Zakudya Zam'madzi?
Ndipo pamene, inde, zakudya zowonjezereka monga mkate, pasitala ndi mbatata ndi chakudya, osati chakudya chonse chokhala ndi wowuma. Kubwezeretsa mwamsanga pa zamoyo zaumunthu ndi zakudya zomwe zingathe kufotokoza.
Zakudya zam'madzi ndi mtundu wa zakudya zopangidwa ndi shuga zosavuta ( monosaccharides ) zomwe zimamanga pamodzi kupanga ma molekyulu ovuta. Malingana ndi momwe shuga zimagwirizanirana, zingapangitse ma disaccharides (shuga wambiri monga lactose ndi sucrose), oligosaccharides (shuga lalifupi laching'ono lotchedwa glycoproteins ndi glycolipids), ndi polysaccharides (utsi wautali wautali, monga shuga ndi mapulosi).
Mukadya Zakudya monga wowonjezera kapena shuga, thupi lanu lidzasandulika kukhala shuga chifukwa cha mafuta.
Zakudya zina zokhudzana ndi mavitamini zowonongeka zimaphwanyidwa mofulumira kuposa ena ndipo, potero, zimayambitsa shuga mwadzidzidzi mu shuga la magazi. Timayesa spikes awa pogwiritsa ntchito dongosolo lotchedwa glycemic index (GI) .
Chodziwikiratu ndi chakuti ambirife timadya chakudya chambiri kuposa matupi athu. Titha kuona izi ndi odwala matenda a shuga omwe amadya chakudya chochuluka kwambiri ndipo samataya shuga awo. Cholinga cha kudya zakudya zochepa kwambiri, ndiko kuchepetsa kudya kwa zakudya kuti tizilombo toyambitsa matenda tizilombo toyambitsa matenda, tizisunga zakudya zabwino komanso kuti tipewe kulemera kolemera.
Komabe, izo sizikutanthauza kuwonongedwa kwathunthu kwa carbs. Zakudya za m'thupi ndi zofunika kwa thanzi lanu popanda iwo, mungakakamizedwe kugwira ntchito. Chakudya chochepa chokhacho chimangotengera kuti mumakhalabe ndibwino kuti thupi lanu liziyenda bwino ndi zovuta zonse zomwe zimadza ndi zowonjezera.
Kodi Zakudya Zochepa za Carb Zimapindulitsa Aliyense?
Pafupifupi aliyense akhoza kupindula chifukwa chosadya shuga kwambiri. Mabungwe akuluakulu azaumoyo tsopano akutiuza kuchepetsa shuga wowonjezera omwe timadya ma teaspoons angapo patsiku ( phunzirani zambiri za malangizidwewa, komanso kuti msanga wonjezerani shuga pa chakudya chathu chikhoza kuwonjezera ).
Zomwe anthu angapindule ndi kuchepetsa makapu kuchepetsa zokhudzana ndi momwe matupi athu enieni amachitira ndi zimagawenga, monga shuga ndi chakudya mu zakudya zathu zonse zimathera ngati shuga m'matupi athu. Sayansi ikuwonekeratu kuti anthu omwe ali ndi magulu ena okhudzana ndi matendawa, kuphatikizapo insulin kukana, prediabetes, mtundu wa shuga wachiwiri, ndi matenda a kagayidwe kake kamene amakhoza kupindula ndi zakudya zochepa za carb kusiyana ndi njira zina zodyera. (Ndikoyenera kuwonetsa kuti anthu ambiri omwe ali ndi mikhalidwe imeneyi sakudziwa.) Izi zimaphatikizansopo anthu omwe amatchedwa kunenepa kwambiri.
Anthu omwe alibe vutoli ayenera kuti ali ndi njira zambiri zowonjezera zakudya zowonongeka komanso thanzi labwino.
Ngati mukumwa mankhwala kuti muchepetse magazi kapena kuthamanga kwa magazi, funsani dokotala musanayambe kudya chakudya chochepa, monga momwe mlingo womwe mumatengera mungafunikire kusintha .
Mapulani a Carb Low
Palibe "zakudya zochepa". Mawuwa ndi ophatikizapo mabuku ambiri odyetsedwa, komanso kudya zakudya zomwe sizikutsatira.
Chinthu chimodzi chomwe amagawana nawo ndi kuchotsedwa kwa shuga ndi zakudya zambiri.
Zakudya zochepa za carb zingathenso kutchulidwa monga zakudya zochepetsetsa kapena zakudya zochepa.
Mukawerenga za zakudya zochepa zomwe zimapezeka m'magazi, "low-carb" imatanthauzira m'njira zosiyanasiyana, kuchokera kumagulu pang'ono m'thupi kusiyana ndi kawiri kawiri kamene imaperekedwa mpaka kufika pang'onopang'ono kagawodidirate tsiku lililonse.
Izi zinati, pali njira zitatu zogwiritsira ntchito njira yochepetsera kudya:
- Ingowonjezerani Zakudya Zamadzimadzi: Mukhoza kusankha kugwiritsa ntchito piramidi ya chakudya chochepa. Izi zimakuthandizani kuti muzidyera pamodzi mogwirizana ndi zakudya zokwanira za masamba a carb, zipatso za shuga, mafuta abwino, ndi mapuloteni ambiri (pafupifupi 35 peresenti ya caloric yanu ya tsiku ndi tsiku).
- Pezani Zakudya Zambiri Zamadzimadzi M'thupi Lanu: Aliyense wa ife ali ndi kulekerera kwa ma carbohydrate osiyanasiyana (zambiri m'munsimu), ndipo zina mwazinthu zakhala zikuyang'anizana ndikudziŵa chomwe chiri ndi kusintha zakudya zanu molingana. Izi zikuphatikizapo Atkins Diet , Zakudya za South Beach , ndi Paleo Diet .
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Phunzirani za Ketoni mu Zakudya Zochepa-Carb M'chidule Chachidule
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Phunzirani Chifukwa Chake Mbatata Imatulutsa Magazi Shuga Zoposa Zenizeni Sugar
- Fufuzani Zakudya Zamagetsi: Mmodzi mwa mapulani odziwika kwambiri ndi zakudya za ketogenic, zakudya zochepa kwambiri zomwe zimapangitsa thupi kugwiritsira ntchito mafuta pofuna mphamvu kusiyana ndi shuga. Izi zimapangitsa thupi kukhala mdziko lomwe limatchedwa keto-kusintha komwe mafuta amawonjezera mphamvu ndi mphamvu.
Kodi Ndingadye Chiyani?
Zokonzera mapulani, zakudya zambiri zotsika kwambiri zimaphatikizapo masamba ochuluka omwe sali wowuma ; nyama ndi / kapena mazira , ndi magwero ena a mapuloteni ; zipatso za shuga (monga zipatso); zakudya za mkaka (monga tchizi ndi yogurt ); mtedza ndi mbewu ; ndi zakudya zokhala ndi mafuta abwino. Onaninso, kuti ndizotheka kutsatira chakudya chodya chamakono .
Palinso "zina zambiri" zomwe zimapezeka kuti zithandizire zakudya izi, monga zotsika zotchedwa carb tortillas komanso low-carb condiments . Mungadabwe ndi zakudya zosiyanasiyana zomwe zingagwiritsidwe pamodzi ndi zakudya zowonjezera, kuphatikizapo zakudya zophikidwa ndi zokometsera .
Fufuzani maphikidwe athu ochepetsetsa , mndandanda wa zogulitsa "ayenera kukhala" , ndizofunika kwambiri .
Mukadya chakudya chokwanira cha inu, chilakolako chanu chiyenera kukhazikitsidwa ndipo simudzakhala ndi njala. Muyenera kudya pamene muli ndi njala mpaka mutakhutira, kudya zakudya zomwe zimaloledwa pazomwe mumasankha. Koma kumbukirani: Chifukwa choti chakudya "chimaloledwa" sichikutanthauza kuti ndibwino kuti mudye mopitirira muyeso. Tchizi ndi chitsanzo chabwino.
Kuyambapo
Choyamba, makamaka ngati mukukhala ndi thanzi labwino, ndi kwanzeru kuyika gulu lanu la thanzi labwino mu chisankho chanu chopita ku carb, kotero iwo akhoza "kulemba" ngati simukuyenera kuti muyang'ane mapulani anu , onani momwe kudya kwanu kwa carb kukukhudzira thanzi lanu lonse, ndi kupereka chitsogozo panjira.
Pamene mukuyamba kudya zakudya zowonongeka, yambani kupanga kusintha kwakukulu , ndikuyang'ana ma carbs omwe sadziwa kuti mukuyenera kukhala nawo. Sankhani chakudya chimodzi kapena ziwiri pa nthawi. Mudzadabwa kuti zinthu zingatheke bwanji pokonza zochepa, zochepa.
Pewani shuga wowonjezera ndi zakudya zina zowonongeka . Malamulo omwe alibe "chakudya choyera", chomwe chimaphatikizapo kuthetsa shuga, ufa woyera, mpunga woyera, ndi mbatata ku zakudya, ndi malo abwino oyamba.
Chinthu chimodzi chosavuta kupeza ndikutulutsa zakumwa zonse za shuga, zomwe ziribe phindu laling'ono ndipo zingayambitse kulemera (ngakhale kuti zili zochepa pa chiwerengero cha glycemic index ).
Dziwani Malire Anu
Aliyense wa ife ali ndi kulekerera kwa mitundu yambiri. Pamene tikukalamba, kulekerera kumeneko kumachepa, komwe kungayambitse "shuga", makamaka ngati timakhala ndi zakudya zofanana. Nthawi zina, munthu akhoza kukhala ndi matenda a shuga kapena kutuluka pafupi ndi matenda a shuga.
Mapulani omwe akufuna kukuthandizani kupeza mlingo woyenera wa makapu amadziwitsa kuti kuchepa kwa zakudya m'thupi kumakhala kochepa kwambiri ndipo kenako pang'onopang'ono kuwonjezera makhaboidid mpaka zina kapena zotsatirazi zikuchitika:
- Kuchepetsa kulemera kwa thupi
- Kulemera kwalemera
- Kubwerera kwa zilakolako za carb
- Zochepa zochepetsera magazi a shuga
- Kusokonezeka bwino kapena mphamvu zochepa
- Mayeso a magazi omwe amasonyeza kuti triglycerides yanu yawuka
- Kuthamanga kwa magazi
Izi zinati, mosasamala kanthu za ndondomeko yomwe mukutsatira, nthawi zonse mverani thupi lanu ndipo ganizirani kusintha zakudya zanu ngati mukukumana ndi mavuto; Mwinanso mutha kukaonana ndi dokotala wanu komanso / kapena odyetsa.
Nthawi Yokonzanso
Kudya-carb kochepa kungakhale malo atsopano kwa inu. Zimathandiza kudziŵa zolakwa zomwe anthu amachita pa zakudya zochepa , kuphatikizapo kupewa mafuta ndi kuiwala zida, kotero mutha kuzipewa.
Zingakhalenso gawo latsopano la thupi lanu . Anthu ambiri omwe amayamba kudya zakudya zapamtunda amatha kunena za "kuwonongeka kwa carb" -kusowa jittery, lethargic, kapena osati okha. Kuphunzira zambiri za zomwe mungakumane nawo pa sabata yoyamba ya carb kungathandize. Kudzikweza ndi chinthu chimodzi chokha chimene chingakhumudwitse ena omwe amadya kwambiri.
Funani Thandizo
Chakudya chochepa cha carb sayenera kukhala chizoloŵezi chomwe mumachikumbatira. Izi ziyenera kukhala zosankha zowonjezera thanzi lanu-lomwe limasintha ndi kusintha pamene mukusintha.
Kusintha moyo wanu sikophweka, makamaka ngati muli ndi anthu kapena zizoloŵezi zomwe zimakulepheretsani kukwaniritsa zolinga zomwe mwasankha. Kuti muteteze izi, yesani nokha ndi anthu omwe amamvetsa zolinga zanu ndipo akhoza kukuthandizani kuti musinthe. Izi ndizofunikira makamaka m'miyezi itatu yoyamba yokhala ndi zakudya zochepa (kapena kusintha kwa moyo wanu, pazomwezo), pambuyo pake zomwe zimakhala zokhazikika.
Ngati mulibe chithandizo cham'tsogolo, funsani gulu la intaneti kapena gulu lothandizira limene mungathe kugawana nawo mavuto anu ndi kupindula. Ndipo, zokhudzana ndi zochitika, zizindikiro, zisangalale nazo, ndi kuzigawana ndi anzanu. Izi ndi zina mwa njira zowonjezeretsa kuti mutenge chitsimikizo pamene mutenga njira yoyamba yodziwira moyo wathanzi.
Mawu Ochokera
Thupi lanu litasinthika kuti mudye, mungapeze kuti mumalandira madalitso ambiri. Anthu ambiri amapeza kuti kupweteka kwapang'ono kumakhala kochepa kapena nkomwe. Mungapeze kuti mumatha kuganizira bwino ndikukhala ndi mphamvu zambiri.
Monga ndi njira iliyonse yodyera, chidziwitso ndi mphamvu. Pangani kusintha uku kuchokera ku malo a maphunziro kuti mupeze zotsatira zabwino ndikukhala bwino.
> Zotsatira:
> Accurso A, Bernstein RK, et al. Kuletsa zakudya zamagazi m'thupi lachilombo cha matenda a shuga komanso matenda opatsirana: nthawi ya kufufuza kovuta. Zakudya zabwino ndi Metabolism (London). (2008) Apr 8; 5: 9
> Cornier MA, Donahoo WT, et al. Kutsegula kwa insulini kumapangitsa kuti zakudya zowonongeka zikhale zogwirizana ndi kulemera kwa amayi olemera kwambiri. Kufufuza Kwambiri Kwambiri Apr 13 (4) (2005) 703-9.
> McClain AD, Otten JJ, et. al. Kugonjera mafuta ochepa ndi otsika kwambiri m'magulu amagawidwe amasiyana ndi insulin kukana malo. Matenda a shuga, kunenepa kwambiri, ndi Metabolism. Jan; 15 (1) (2013) 87-90
> Shai, Iris, et al. "Kutaya Kwambiri Kwambiri Ndi Zakudya Zam'madzi, Mediterranean, kapena Zakudya Zochepa." The New England Journal of Medicine . 359: 229-241 (July 17, 2008)
> Volek, JS, Phinney, SD. Kuletsa zakudya za m'magazi kumakhudza kwambiri matenda opatsirana kwambiri kuposa chakudya chochepa cha mafuta. Lipids. Apr; 44 (4) (2009) 297-309.