Chirongwa cheKudya-Carb Diet
Vanhu vanowanzofunga nezvekutanga kudya kwepamusoro-carb nokuti vangave vakanzwa kuti inzira yekutsvaga yekurasikirwa kana kuwira mhuka kune pfungwa yokuti "carbs yakaipa." Muzviitiko zvakawanda, vanhu vangave vasingazivi kuti carbs chii uye vanozvifungidzira kuti vakafanana nemashika ekudya.
Kudya-carb-kudya kunobatsira . Zvinogona kuva nzira yakakura yokuderedza uremu, uye vanogonawo kugadzirisa zvinetso zvehutano zvakanyanya uye kutibatsira kuti tirarame hutano hwakanaka, mararamiro anonyatsozivikanwa.
Iwe ungati: Asi ndakafunga kuti zvakanga zvakaipa kuti ndicheke boka rezvokudya. Izvozvo zvinogona kunge zvakaoma kana iwe usingafungi nezvezvauri kudya. Asi zvokudya zvakaderera-carb zvinogona kuzadzisa zvose zvemuviri wako zvinoda kana iwe ukasarudza kudya zvakanaka .
Kunzwisisa Carbohydrate
Muchikamu chemuviri wedu unoziva, hazvisi zvisizvo kunzwa vanhu vachiramba chingwa, pasta, uye mbatatari nokuti vanofanira "kutarisa ma carbs". Izvi hazvirevi kungopfurikidza kwesayenzi; iyo inokundikana kutora izvo zvokudya zvakaderera-carb chaizvoizvo.
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Ketosis Haisi Yakaipa Sevanhu Vakawanda Funga
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Kuwanda Kwoureji Ndichatanga Kurasikirwa Nezvokudya Zvishoma-Carb?
Uye apo, hongu, kudya kwemasimba sechingwa, pasta, uye mbatatisi mapejihydrates, kwete zvose mahydrohydrates is starch. Kuvandudza nokukurumidza pahupenyu hwevanhu uye chikafu kunogona kutsanangura.
Carbohydrates rudzi rwemutsetse yakagadzirwa neshuga shoma ( monosaccharides ) inosungirirana pamwe kuti iumbe makemikoro akaoma. Zvichienderana nekuti shuga inosanganiswa sei, inogona kuisa disaccharides (kaviri sukari yakadai se lactose uye sucrose), oligosaccharides (pfupi yaketani yakasviya inonzi glycoprotein uye glycolipids), uye polysaccharides (yakapetwa chine shuga, seyakisi uye cellulose).
Apo iwe unodya makhahydrates akaita samashikiti kana shuga, muviri wako unozovachinja kuti uve glucose kuti uve mafuta.
Zvimwe zvokudya zvakagadzirwa ne-carbohydrate zvakaputsika pasi nokukurumidza kudarika vamwe uye, pakuita kudaro, zvinokonzera kushungurudzika kamwe mune shuga yeropa. Isu tinoyera zvipikisi izvi tichishandisa chirongwa chinonzi glycemic index (GI) .
Ichokwadi chaicho ndechekuti vazhinji vedu tinodya magufidijidhi kupfuura miviri yedu inogona kubata. Tinogona kuona izvi vane vane chirwere cheshuga vanodya zvokudya zvakawanda zvekare uye vanorasikirwa nehutachiga hweropa ravo. Chinangwa chezvokudya zvakaderera-carb, saka, ndedzere kuderedza kushandiswa kwemakrohydrates kuchengetedza GI yedu mukutarisa, nekuchengetedza kudya kwakanaka uye kugona kukura kwehupfumi.
Zvisinei, izvozvo hazvirevi kuti kubviswa kwe carbs zvachose. Carbohydrates inokosha kuhutano hwako pasina ivo, iwe unenge wakamanikidzwa kushanda. Rimwe rekudya-gorobha rinongotora kuti iwe unochengetedza kudya kwakanaka kuchengetedza muviri wako kushanda zvakanaka nemhando ipi neipi inosvika yakawanda.
Ndezvikafu-Carb Zvokudya Zvakanaka Kune Munhu Wose Here?
Pose munhu wose anogona kubatsirwa nekusava shuga yakawanda. Masangano makuru ehutano ari kutitaurira kuti tiwedzere kuwedzerwa shuga tinodya kune mashupusi akawanda pazuva ( dzidza zvakawanda pamusoro pezvikurudziro, uye kuti zvakakurumidza sei kuwedzera shuga muzvokudya zvedu zvinogona kuwedzera ).
Nzira iyo vanhu vanozobatsirwa nayo nehuwandu hwemaginhaidhadhi kuderedzwa ine chokuita nemaitiro emitumbi yedu pachavo inobata makhabhohydrate, seashuga uye nenyuchi muzvokudya zvedu zvose zvinoguma seShuga mumitumbi yedu. Shanduro inonyatsojekesa kuti vanhu vane musangano wakabatana wezvinhu zvinosanganisira insulin kudzivisa, prediabetes, rudzi rwechipiri chirwere cheshuga, uye chirwere chemagetsi chinowanzobatsirwe kubva kunzvimbo dzakaderera-carb kupfuura kune dzimwe nzira dzekudya. (Zvakakosha kureva kuti vanhu vazhinji vane mamiriro aya haazvizivi.) Izvi zvinosanganisira vanhu vane zvinonzi kurema kuneta kuneta.
Vanhu vasina zvinhu izvi vanogona kunge vane ruzivo rwakanyanya mune zvekudya kwavo nzira yekurasikirwa nekurema nekuvandudzwa kwehutano.
Kana iwe uri kutora mishonga kuderedza ropa rekuisa ropa kana kuwedzerwa kweropa, tarisa nechiremba wako usati watanga nzira yakaderera-carb, sezvo chirwere chaunotora chichida kuchinjwa .
Low-Carb Plans
Hakuchina "pasi-carb diet". Izwi iri rakazara rinosanganisira mabhuku akawanda anozivikanwa ezvokudya, uyewo kudya zvirongwa zvisingatevedzeri maitiro akaoma.
Chinhu chimwe chete chavanoita pamwe chete ndiko kubviswa kwemashuga akawanda uye akawanda akawanda.
Kudya-carb kudya kunogonawo kutumidzwa sekuderedza-glucidhyrate kana kudya kweglycemic.
Paunenge uchiverenga nezvezvinyorwa zviduku-dihydrates, "pasi-carb" inotsanangurwa nenzira dzakasiyana-siyana, kubva pane zvinyorwa zvishoma zvine carbohydrate kupfuura inowanzoburudzirwa yose kusvika kune yakaderera zvikuru yehydrohydrate pazuva.
Izvozvo zvakati, kune nzira nhatu dzese dzenzira yepasi-carb yekudya:
- Ingoita Kuderedza Carbohydrate: Unogona kusarudza kushandisa chirwere chepasi-piramidi semutungamiri. Izvi zvinokubvumira kuti uise pamwe chete kudya zvichienderana nekudya kwakakwana kwemiriwo yakadzika-carb, michero yakasuruga-shuga, mafuta ane utano, uye mapuroteni akawanda (zvichidzika pasi pe35 muzana yezuva nezuva caloric kudya).
- Tsvaga Nhamba Yakanakisisa yeKaridhydrate Kwamuri: Mumwe nemumwe wedu ane mararamiro akasiyana-siyana ezvakakinehadiro (pane zvimwe zviri pasi apa), uye zvimwe zvirongwa zvinotarisana nekugadzirisa kuti chii ichocho uye kugadzirisa kudya kwako zvakakodzera. Izvi zvinosanganisira Atkins Diet , South South Diet , uye Paleo Diet .
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Dzidza pamusoro peKetoni muKudhi-Carb Zvokudya MuKfupfupi Pfupi
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Dzidza kuti nei mbatatisi ichisimudza ropa rako Sugar More Than Actual Sugar
- Tsvaka Ketogenic Diet: Chimwe chezvirongwa zvakakurumbira ndezvekudya kwekotogenic, zvokudya zvakaderera-carb zvinoita kuti muviri ushandise mafuta nekuda kwesimba panzvimbo yeglucose. Izvi zvinoumba muviri muhurumende inonzi inonzi keto-kuenderana, umo kutsva kwemafuta kunogona kuwedzera simba uye hutano.
Chii chandingazodya?
Zvirongwa-zvakasarudzwa, zvakanyanya kudya-carb kudya zvinosanganisira zvakawanda zvisingasviki miriwo ; nyama uye / kana mazai , nemamwe mapuroteni ; michero ine shuga shoma (yakadai semabriji); dairy foods (zvakadai sekizi uye yogurt ); nuts uye mbeu ; uye zvokudya zvine mafuta ane utano. Cherechedzawo, zvakare, kuti zvinonyatsokwanisa kutevera chirwere chakasara chekudya zvinomera .
Panewo zvimwe zvakanaka "zvinyorwa" zvinowanikwa kuti zvizadzise zvikafu izvi, zvakadai sokudzika-carb tortillas uye pasi-carb condiments . Iwe unogona kushamiswa nemhando dzakasiyana-siyana dzezvokudya zvinogona kuiswa pamwechete nechepasi-carb zvigadzirwa, kunyangwe kusanganisira zvinhu zvakabikwa uye mabikira .
Ongorora mamwe mapeji edu echeka-carb , mutsara wezvokudya "inofanira kuve" , uye inotarisirwa .
Kana uchinge wadya zvakakwana yemakinhydrate iwe, kuda kwako kunofanira kugadziriswa uye iwe hausi kuzova nenzara. Iwe unofanirwa kudya kana uine nzara uye kusvikira wagutsikana, kudya kwezvokudya zvinobvumirwa pane chirongwa chaunosarudza. Asi yeuka: Kungoti chikafu "chinotenderwa" hazvirevi kuti iri pfungwa yakanaka yekuidya. Cheese muenzaniso wakanaka.
Kutanga
Kutanga, kunyanya kana iwe uri kutarisira hutano hwakanaka, kuchenjera kusanganisira boka rako rehutano hwehutano mune chisarudzo chekuenda pasi-carb, saka vanogona "kuvhara" kana kana kwete chirwere chakadzika kudya chirongwa chakakodzera kwauri , chengetedza kuti kudya kwako kwakagadzirisa sei utano hwako hwose, uye kupa mazano munzira.
Paunotanga kudya zvakaderera-carb, tanga nekuita kuwedzera kwekushandura , uchitarisa kune marashi asina kunaka uyo unoziva kuti haufaniri kuva nawo. Sarudza chikafu chimwechete kana zviviri panguva. Iwe unotanga kushamisika kuti kuwedzerwa kwakadini kunogona kuitwa kuburikidza nekuita zvishomanana, tweaks twediki.
Dzivisa shuga yakawedzerwa uye mamwe makodhihydrates akacheneswa . Izvo "hapana chekudya chena", iyo inosanganisira kubviswa kweshuga, pfuu chena, mucheka mutsvuku, uye mbatata kubva pakudya, inzvimbo yakanakawo kutanga.
Chimwe chinonyanya kugadziriswa chiri kupfuurira pane zvose zvinodhaka zvine shuga, izvo zvisinganyanyi kukosha uye zvinogona kuita kuti uwedzere kuwedzera (kunyangwe uchinge uchinge uri pasi pechendaneti yeglycemic ).
Ziva Zvaunoda
Mumwe nomumwe wedu ane zvakasiyana-siyana zvekugadzikana kwekhabhohydrate. Sezvo isu takura, kushivirira ikoko kunowedzera kuderera, izvo zvingaguma ne "rollercoastering" yega shuga yeropa, zvikurukuru kana tikaramba tichiine zvokudya zvakafanana zvekare. Mune zvimwe zviitiko, munhu anogona kuwedzera insulin kudzivisa kana kupinda pedyo ne-pre-diabetes.
Zvirongwa zvinotsvaka kukubatsira kuwana yako yakakwana yemakrohydrate yepamusoro inowanzopa zano rekuderedza makidhihydrate kumazinga akaderera uye zvishoma nezvishoma uwedzere katehydrates shure kusvikira zvimwe kana zvinotevera zvinotevera:
- Kupera kwekuremera kurasikirwa
- Kuwedzera kwehuwandu
- Kudzoka kwezvido zvecarb
- Simba risina kudzora ropa rako glucose
- Kutambudzika kwakashata kana kushaya simba
- Ropa kuongorora kunoratidza kuti triglycerides yako yakamuka
- High blood pressure
Izvo zvakati, zvisinei neurongwa huri kutevera, nguva dzose teerera muviri wako uye funga kugadzirisa kudya kwako kana uri kutarisana nemigumisiro yakaipa; iwe unogonawo kutsvaga kutarisana nachiremba wako uye / kana chirwere chekudya.
Nguva Yokugadzirisa
Low-carb kudya kunogona kuva nharaunda yako yose iwe. Zvinobatsira kuziva zvikanganiso zvinowanzoitwa nevanhu vanoita nezvekudya kwakadzika-carb , kusanganisira kudzivisa mafuta uye kukanganwa fiber, saka unogona kuzvidzivirira.
Inogonawo kuva nharaunda itsva yemuviri wako . Vanhu vazhinji vanotanga nzira yakaderera-carb vanotaura vachitaura nezve "kuparara kwecarb" -kuita jittery, lethargic, kana kuti kwete ivo pachavo. Kudzidza zvakawanda pamusoro pezvaungatora muvhiki yako yekutanga-carb kunogona kubatsira. Kuvharwa kwechimwe chinhu chimwe chinogona kukonzera kushanda kwakashamisa kunoshamisa kwevamwe vashoma-carb vanodya.
Tsvaka Kutsigirwa
Iko yakaderera-carb diet inofanirwa kunge isiri tsika yaunogamuchira. Inofanira kunge iri sarudzo inoshandiswa pakuvandudza hutano hwako-iyo inoshanduka uye inochinja kana uchichinja.
Kuita mararamiro ehupenyu hakusi nyore, kunyanya kana une vanhu kana tsika dzinoita kuti urege kusvika kune zvinangwa zvawakazvigadzirira. Kuti udzivise izvi, zvikomberedze iwe nevanhu vanonzwisisa zvinangwa zvako uye vangatongobatana newe pakuita shanduko imwe chete. Izvi zvinonyanya kukosha mukati memwedzi mitatu yekutanga yekugadzira kudya kweka-carb (kana chero mararamiro ehupenyu, nokuda kwechinhu ichocho), mushure mekuita maitiro anowanzogadzirisa muitiro.
Kana iwe usina kutsigirwa nokukurumidza, shandisa sangano rekutsvaga kana boka rekutsigira raunogona kugovera matambudziko ako nekubudirira. Uye, kana zvasvika kune zvinobudirira, zvicherechedze, zvipemberere, uye ugozvigovana neshamwari. Izvi ndezvimwe nzira dzekuwana kusimbiswa kwakanaka sezvo iwe kutora danho rokutanga kukumbundira mararamiro ane ruzivo, ari pasi-carb.
Shoko Rinobva
Kana imwe nguva muviri wako uchichinja nenzira yako itsva yekudya, unogona kuwana iwe unowana mibayiro yakawanda. Vanhu vazhinji vanoona, somuenzaniso, kuti kuora mwoyo kunenge kusina kana kutoka. Unogona kuwana kuti iwe unokwanisa kuisa pfungwa dzako pane zviri nani uye une simba rakawanda.
Sezvo kune nzira ipi zvayo yekudya, ruzivo simba. Ita shanduko iyi kubva kune imwe nzvimbo yezvedzidzo kuti uwane zvigaro zvakanakisisa uye ugare zvakanaka.
> Sources:
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> Cornier MA, Donahoo WT, et al. Insulin sensivity inogadzira kubudirira kwezvokudya zve macronutrient yakakosha pakurema kwekure muvakadzi vakanyanya. Kunyanya Kuderedza Kuongorora Apr 13 (4) (2005) 703-9.
> McClain AD, Otten JJ, et. al. Kuteerera kune mafuta akaderera neakadhi-carbohydrate kudya kunopesana ne insulini yekudzivirira nzvimbo. Chirwere cheshuga, Kuwedzera muviri, uye Metabolism. Jan; 15 (1) (2013) 87-90
> Shai, Iris, et al. "Kurasikirwa kwehuremu neAka-Carbohydrate, Mediterranean, kana Kudya-Fat Zvokudya." The New England Journal of Medicine . 359: 229-241 (July 17, 2008)
> Volek, JS, Phinney, SD. Kugadziriswa kweKehydrodrate kunobatsira zvikuru pane chirwere chemagetsi kunodyiwa kudya kwemafuta. Lipids. Apr; 44 (4) (2009) 297-309.