Ndezvipi zvakasiyana-siyana zvecarbs uye nei zvakakosha pane zvokudya zvakaderera-carb
Zvokudya zvakaderera zvecarb zvakange zvakapoteredza kwemakore, asi ikoko kunobatsira mune hutano kwakange kusina mubvunzo. Kubva pamutemo wekuti kana ukacheka makhahydrates kunze kwekudya kwako uye ugoita kuti uve nemafuta uye mapuroteni, zvikafu izvozvi zvakabatanidzwa pakuvandudza kushanda uye kugadzirisa glucose, uyewo kuwedzera ngozi yezvirwere zvepfungwa uye zvimwe zvirwere.
Saka chii chiri chokwadi nezvezvokudya zvakaderera zvecarb?
Zvakakunakira here? Ko carbs inokuita iwe mafuta here? Wana chokwadi pamusoro pezvokudya zvakaderera zvecarb .
Chii Chinonzi Carbohydrates?
Kana iwe uchivhiringidzika pamusoro pemakhahydrates, iwe hausi woga. Carbs ndeimwe yemiti ine nhanhatu inoshandiswa nemuviri we simba uye 1 gramu inokosha 4 makori. Carbs inokosha nekuti:
- Ndicho chikuru chinoita kuti mafuta ave muviri
- Inokurumidza uye nyore nyore kushandiswa nemuviri we simba
- Inogona kuchengetwa mumisungo yekuita muviri
- Gadzirira mavitamini akawanda, mineral uye fiber
- Batsira muviri wako kushanda zvakanaka pasina kuneta
Izvo zvinokanganisa ndezvokuti kune marudzi akasiyana earbs, mamwe anogona kuita kuti kuora kwekurema uye zvimwe zvinowedzera kuoma. Carbs haisi mhuka dzakaipa; kudya zvakanyanya zvakawanda zvingaita kuti uwedzere kuwedzera. Zvisinei, kudzidzira kusarudza carbs inopa zvakawanda fiber, vitamine uye zvicherwa zvinokonzera kuora muviri nyore.
Zviri nyore uye zvakaoma Carbs
Zvirongo zvakadzika zvakadai samasipi, sodas, uye juice zvinokurumidza kudyiwa uye zvinogona kushandiswa pakarepo simba.
Kunyange zvakadaro, ivo vanowedzera marukisi emagopa eropa, izvo zvisingatauri zvinotungamirira kukanganisa apo shuga yako yeropa inodonha. Carbs ari nyore (akafanana nouchi) inogona kuva sarudzo yakanaka pamberi pekushanda kwakanyanya kwema cardio semafuta, asi haisi chisarudzo chakanaka chekudya kana kudya kana vachidya sezvo vachigona kukusiya uine nzara uye wakaneta.
Makore akaoma anotora nguva yakareba kuti adye uye anouya kubva kune zvinhu zvakadai semichero yezviyo, miriwo, uye michero. Vanononoka kubudiswa mumuviri, kusiyana nemakarobhi akareruka, saka iwe hauna kuwana iyo shuga inokurumidza kuteverwa neshuga inorwadza.
Pasinei nemhando yemarubhi iwe unodya, zvose zvinobatwa nenzira imwechete mumuviri wako-zvose zvinoputsika mukati mehuga munguva yekudya. Asi, yakaoma carbs inenge iri nguva dzose chisarudzo chakanakisisa nokuti inowanzochera mafuta, yakakwirira mufiber, uye inopa matani emavitamini nemaminerari.
Low Carb Diets
Zvose zvakaderera-carb yezvokudya zvakasiyana uye zvinoda zvakasiyana siyana zvecarbs, mapuroteni nemafuta. Zvisinei, iyo inowanzoti: kudya-carb kunokonzera kuwedzera kweproducut ye insulini inotungamirira pakudya, kudya, uye kushushikana nekudzivirira.
Heino magareti anoshanda sei:
- Zvokudya zvepamusoro-carb zvinokonzera kukurumidza nokukurumidza mushuga yeropa
- Iyi shuga yeropa inokonzera muviri kubudisa insulini inotakura mishonga kumasero
- Masero edu anoshandisa shuga iyi simba
- Kana pane shuga yakawandisa, inochengetwa semafuta
Vatsigiri vezvokudya zvakaderera-fodya vanotenda kuti kana iwe uchidya marashi akawanda, insulini inowedzera kushanda pakutakura shuga kumasero ayo anoita kuti shuga yakawanda ichengetwe seanamafuta uye iyo inonzi inonzi insulin kushivirira.
Inofungidzirwa kuti 75 muzana yeAmerica inopikisa insulini, iyo inogadzirisa muviri kuti uwane chirwere cheshuga chechipiri uye kuneta.
Kazhinji inodyiwa-carb diet ndiyo inogadzirisa makedhaidhydrate kushandiswa kusvika kudarika 45 muzana yehuwandu hwemazuva ose makori. Uye sayenzi yave ichidzidza kudya uku kwakasimba mumakore apfuura, kutsvaga nzira dzekuchengetedza chirwere cheshuga uye kuneta kwepamusoro.
Semuenzaniso, zvidzidzo zvenguva ichangopfuura muNew England Journal of Medicine zvinorondedzera kuti vatori vechikamu vakakurumidza kutevera zvirongwa zvishoma-carb kwemwedzi mitanhatu vakarasikirwa kuwanda kune avo vaidya mafuta asina mafuta. Vaya vari paAtkins vaidya mizinga yavo ye "yakanaka" HDL cholesterol.
Cherechedza: Inenge hafu yevatori vechikamu vakasiya mapurogiramu avo uye, mushure megore, vateveri veAtkin vakadzokera kusvika kune chetatu chemapirundi vakarasika. Iko kunoratidza kuti kutevera kudya uku kwakaoma.
High Protein Zvokudya
Kune dzakawanda nyanzvi dzisinganyengeri nezvezvikafu. Chinonyanya kukosha ndechokuti iwe unodya zvimwe zvokudya zvemafuta-kunyanya zvokudya izvo zvine mafuta akawanda akazara (semukaka wose, nezvimwewo). Iri dambudziko nokuti zvidzidzo zvinoratidza kuti kudya kunovaka mafuta kunowedzera ngozi yedu ye:
- Chirwere chemoyo
- High cholesterol
- Chiropa uye kuora kwetsvo
- Mamwe kanzira
- Osteoporosis
IAmerican Heart Association (AHA) inofunganya. Mushure mokudzokororwa kwezvishanu zvezvinyanya kuzivikanwa zvepamusoro-purotini , vakagumisa kuti idzi zvikafu zvinogona kukurudzira kupererwa kwekureruka asi zvinoguma kwenguva refu zvekudya kwemafuta zvakanyanya zviri kuipa.
Asi zvimwe zvidzidzo muvanhu vane chirwere cheshuga zvinoratidza kuti izvi zvikafu zvakakosha kana zvasvika pakuraira mazimbe eropa rekuisa uye kuderedza kudiwa kwe insulin. Izvi zvidzidzo zvekare zvakave zvichiratidzwa kuti zvivandudzire insulin kudzivirira.
Mubvunzo ndewokuti: Ita nguva shomanana inobatsira yepamusoro mapuroteni ekudya (kuora kurasikirwa) kupfuura mitezo yenguva refu (ngozi yepfungwa yemwoyo)? Ndizvo masayendisiti ari kuedza kuwana, asi mhinduro inogona kuuya nenzira yehupenyu hwevanhu.
Shoko Rinobva
Izvozvi zvose zvinorevei uye ndiani akarurama? Zvinosuruvarisa, hapana mhinduro dzisina kusimbisa kubva kune ruzivo rwedu rwuripo. Chinhu chinokosha ndechokuti masayendisiti arikubvunza mibvunzo, kuisa pamwe zvidzidzo zvitsva uye vakatsunga kusvika kumucheto wemubvunzo uyu. Panguva ino, iwe unofanira kuitei?
- Dzidza iwe pachako. Shandisa zvidzidzo zvinotendwa, zvakakurumbira zvakadai se .com .com, uye American Dietetic Association
- Shandisa pfungwa yako. Chero kudya kupi zvako kunogadzirisa mapoka ezvokudya zvizere kana zvokudya zvaunoziva zvakakunakira iwe (semichero nemagumbeke) zvinofanira kusimudza mutsvuku
- Sarudza kuenzanisa. Carbs haisi yakaipa. Mafuta haasi akaipa. Mapuroteni haasi akaipa. Asi zvakanyanya zvakawanda kana izvi zvose izvi zvinogona kutungamirira kuhutano hunoita.
- Izvigadzire iwe utano hwakanaka. Ndezvipi zviduku zvingaita kuti uite kuti kudya kwako kuve kwakanaka? Zvinokwanisika kudya zvakaenzana zvezvokudya uye kurasikirwa nemutoro, kana iwe ukacheka mafuta ako kunyange zvishoma.
- Iwe haufaniri kurega carbs zvachose. Kungosarudza magadziro anogadziriswa (michero uye veggies) pamusoro pema carbs (soda / candy) zvinogona kuita misiyano yakakura, kunyanya kana inosvika pakuwanda kweshuga muviri wako uri kubudisa.
- Yeuka kuti zvikafu zvakawanda zvinoumba kukanganisa kwekoriori . Izvi zvinotungamirira kukurasikirwa kwekutema zvisinei nokuti chii chaunodya. Gara nemishonga iyo inopedza kuchengetedza makorikiti ako kusvika pamwero wakakodzera uye hausi kukusiya iwe nenzara.
Pakuguma, ndicho chaunosarudza iwe kudya kwaunoda kutevera. Zvose zvinouya kune makoriyori ... akawanda uye iwe unorema, asi kuderedzwa kwakachengeteka kuchakubatsira kuti uremerwe uremu. Period. Zviri nyore kwazvo kuderedza marori ako nekuita zvishoma kuchinja maitiro ako iyezvino pane kuchinja mararamiro ako ose husiku humwe, sekuwanda kwezvokudya izvi zvinoda. O, uye usakanganwa kushandisa.