Kodi mitundu yosiyanasiyana ya carbs ndi yotani ndipo ndiyotani pa chakudya chochepa cha carb
Zakudya zochepa za carb zakhala zikuzungulira kwa zaka zambiri, koma kumakhala ndi thanzi labwino. Malinga ndi mfundo yakuti ngati mutadula zakudya kuchokera ku zakudya zanu ndikuziika m'malo ndi mafuta ndi mapuloteni, zakudyazi zakhala zikugwirizana ndi kusintha kwa kayendedwe ka shuga ndi shuga, komanso kuwonjezera chiopsezo cha matenda a mtima ndi khansa zina.
Nanga ndi zoona zenizeni za zakudya zochepa?
Kodi ndi zabwino kwa inu? Kodi ma carbs amakupatsani mafuta? Pezani zenizeni za zakudya zochepa za carb .
Kodi Zakudya Zam'madzi N'zotani?
Ngati mwasokonezeka ndi zakudya zamagazi, simuli nokha. Carbs ndi imodzi mwa zakudya zisanu ndi chimodzi zomwe zimagwiritsidwa ntchito ndi thupi kuti zikhale ndi mphamvu ndi 1 gramu zili ndi makilogalamu 4. Carbs ndi ofunika chifukwa:
- Ndicho chitukuko chachikulu cha mafuta a thupi
- Amagwiritsidwa ntchito mofulumira ndi thupi ndi mphamvu
- Zingasungidwe mu minofu kuti mutenge masewera olimbitsa thupi
- Perekani mavitamini, minerals komanso fiber zambiri
- Thandizani thupi lanu kugwira bwino popanda kutopa
Mbali yosokoneza ndi yakuti pali mitundu yosiyanasiyana ya carbu, zina zomwe zingathandize kuchepetsa kulemera ndi zina zomwe zimapangitsa kuti zikhale zovuta. Carbs sichibadwa choipa; Kudya chilichonse chochuluka kungapangitse kulemera. Komabe, kuphunzira kusankha ma carbu omwe amapereka mavitamini ambiri, mavitamini ndi mchere kumapangitsa kuti kuchepa kukhale kophweka.
Carbs Osavuta Ndiponso Ovuta
Mabala ophweka monga maswiti, sodas, ndi juisi amafulumira kukumba ndipo angagwiritsidwe ntchito mwamsanga kuti apange mphamvu.
Komabe, amagawidwa m'magazi a m'magazi, omwe amachititsa ngozi kuwonongeka pamene madontho a shuga a magazi. Carbs wamba (monga uchi) ukhoza kusankha bwino musanayambe kuchita masewera olimbitsa thupi ngati sprints, koma sikuti amasankha zakudya zopanda zakudya kapena zakudya chifukwa angakulowereni njala ndi kutopa.
Mabala ovuta amatenga nthawi yaitali kuti adye ndikubwera kuchokera ku zinthu monga tirigu, masamba, ndi zipatso. Iwo amamasulidwa pang'onopang'ono kulowa mu thupi, mosiyana ndi ma carb ophweka, kotero inu simungapeze kukathamanga kwa shuga kumene kumatsatira ndi kupweteka kwa shuga kowawa.
Mosasamala mtundu wa carbs womwe mumadya, onse amachitidwa mofananamo mu thupi lanu-onse amathyoledwa mu shuga panthawi ya chimbudzi. Koma, ma carbs nthawi zambiri amakhala osankhidwa bwino chifukwa ali ochepa kwambiri mu mafuta, amadzimadzimadzi, komanso amapereka mavitamini ndi mchere.
Zakudya Zakang'ono za Carb
Chakudya chilichonse chochepa cha carb n'chosiyana ndipo chimakhala ndi marashi osiyanasiyana, mapuloteni ndi mafuta. Komabe, mutu wamba ndi uwu: kudya mkulu-carb kumayambitsa kuperewera kwa insulini komwe kumayambitsa kudyetsa, kunenepa kwambiri ndi kuteteza insulini.
Nazi momwe carbs ikugwirira ntchito:
- Zakudya zapamwamba-carb zimayambitsa kufulumira kwa shuga m'magazi
- Shuga iyi imayambitsa thupi kutulutsa insulini yomwe imanyamula zakudya ku maselo
- Selo lathu limagwiritsa ntchito shuga kuti ikhale ndi mphamvu
- Ngati pali shuga wambiri, amasungidwa ngati mafuta
Ochirikiza zakudya zochepa za carb amakhulupirira kuti mukamadya kwambiri carbs, insulin imakhala yosavuta kunyamula shuga ku maselo omwe amachititsa kuti shuga wambiri asungidwe monga mafuta komanso matenda otchedwa insulin kukana.
Zikuganiziridwa kuti 75 peresenti ya anthu a ku America ndi insulini yokana, yomwe imayambitsa thupi la mtundu wa shuga 2 ndi kunenepa kwambiri.
Kawirikawiri chakudya chochepa cha carb ndi chimodzi chimene chimachepetsa chakudya chamagazi kukhala osachepera 45 peresenti ya makilogalamu a tsiku ndi tsiku. Ndipo sayansi yakhala ikuphunzira zakudya izi zomwe zakhala zamphamvu zaka zapitazo, kufunafuna njira zothetsera shuga ndi kunenepa kwambiri.
Mwachitsanzo, kafukufuku waposachedwapa ku New England Journal of Medicine anafotokoza kuti ophunzira omwe anatsatira ndondomeko zochepa za carb kwa miyezi isanu ndi umodzi anacheperapo kuposa omwe ankadya mafuta ochepa. Anthu omwe ankadya zakudya za Atkins anawathandiza kuti azikhala ndi 'zabwino' m'thupi la HDL.
Zindikirani: Pafupi theka la ophunzira adachoka pa mapulogalamu awo ndipo patapita chaka, otsatira a Atkin adabwereranso kulemera kwa mapaundi omwe adawataya. Chimene chimasonyeza kuti kutsata zakudya izi ndizovuta.
Zakudya Zakamwamba Zamapuloteni
Pali akatswiri ambiri omwe samapenga za zakudyazi. Chofunika kwambiri ndi chakuti mumadya zakudya zamtengo wapatali-makamaka zakudya zomwe zili ndi mafuta ambiri odzaza (monga mkaka wonse, ndi zina zotero). Izi ndizovuta chifukwa kafukufuku amasonyeza kuti kudya kwambiri mafuta kumawonjezera ngozi yathu:
- Matenda a mtima
- Cholesterol Chokwera
- Kuwonongeka kwa chiwindi ndi impso
- Ena khansa
- Osteoporosis
American Heart Association (AHA) ikukhudzidwa. Pambuyo pokambirana za zakudya zisanu zapamwamba kwambiri zoteteza mapuloteni , iwo anaganiza kuti zakudyazi zingalimbikitse kulemera kwa msanga koma zotsatira za nthawi yaitali za zakudya zamtundu wa mafuta ndizoipa kwambiri.
Koma maphunziro ena odwala matenda ashuga amasonyeza kuti zakudyazi ndizowonjezereka pankhani ya kuika magazi m'magazi ndi kuchepetsa kusowa kwa insulini. Maphunzirowa awonetsedwanso kuti ayambe kuchepetsa shuga.
Funso ndi lakuti: Kodi phindu laifupi la mapuloteni apamwamba (kulemera kwake) limaposa zotsatira za nthawi yaitali (matenda a mtima)? Ndicho chimene asayansi akuyesera kuti adziŵe, koma yankho likhoza kubwera mwa mawonekedwe a kudzikonda.
Mawu Ochokera
Kodi zonsezi zikutanthauzanji ndipo ndi ndani? Tsoka ilo, palibe yankho lachindunji kuchokera ku zomwe timapeza. Chofunika ndi chakuti asayansi akufunsa mafunso, kuika pamodzi maphunziro atsopano ndipo atsimikizika kufika pansi pa funso ili. Pakali pano, muyenera kuchita chiyani?
- Dziphunzitseni nokha. Gwiritsani ntchito magulu odalirika, otchuka monga .com Nutrition, ndi American Dietetic Association
- Gwiritsani ntchito luntha lanu. Zakudya zilizonse zomwe zimapereka chakudya chonse kapena zakudya zomwe mumadziwa kuti ndi zabwino kwa inu (monga zipatso ndi ziweto) ziyenera kubweretsa mbendera yofiira
- Sankhani kuchepetsa. Carbs si zoipa. Mafuta si oipa. Mapuloteni si oipa. Koma zambiri za zonsezi kapena zonsezi zingapangitse kulemera.
- Pangani zakudya zanu zathanzi. Ndi kusintha kotani koti mungapange kuti zakudya zanu zikhale zathanzi? Ndizotheka kudya chakudya chofanana ndi kuchepa thupi, ngati mutadula mafuta anu pang'ono.
- Simusowa kusiya carbs kwathunthu. Kusankha carbs zovuta (zipatso ndi veggies) pa kachabwa kokha (soda / maswiti) angapange kusiyana kwakukulu, makamaka pankhani ya kuchuluka kwa insulini thupi lanu likubala.
- Kumbukirani kuti zakudya zambiri zimapanga kuchepa kwa kalori . Izi zidzakulepheretsani kulemera kupatulabe zomwe mumadya. Khalani ndi zakudya zomwe zimachepetsa bwino makilogalamu anu kufika pamlingo woyenera ndipo zomwe sizikusiyani inu njala.
Pamapeto pake, ndizosankha zomwe mumafuna kudya. Zonsezi zimatsikira ku makilogalamu ... kwambiri ndipo mumakhala wolemera, pamene kuchepetsa chitetezo kudzakuthandizani kuchepa thupi. Nthawi. Zimakhala zophweka kuchepetsa makilogalamu anu pochita kusintha pang'ono pa zizoloŵezi zamakono kusiyana ndi kusintha moyo wanu wonse usiku, monga zakudya zambiri zomwe zimafunikira. O, ndipo musaiwale kuchita masewera olimbitsa thupi.