Vanhu vanokohwa kunzira yakadzika-carb yekudya kwezvikonzero zvakasiyana-siyana, asi iyo inonyanya kuzivikanwa kazhinji inowanzorasika. Iwe unorema zvakadini ungatarisira kurasikirwa?
Ichokwadi ndechokuti zvakaoma kufanotaura kuwanda kwehutatu hupi munhu mumwechete acharasikirwa pazvokudya zvakaderera-carb (kana chero humwe uremu-kurasikirwa, pane izvozvi). Pane mhando dzakawanda dzakasiyana-siyana dziri kutamba.
Asi pano pane zvimwe zvinorema zvinorehwa nekurasika zvinangwa zvaunogona kutarisira zvichibva pauchapupu hwezvesayenzi.
Nheyo dzeChechi-Low Carb Experience Loss Experience
Iwe unogona kushamisika kunzwa kuti pane zvakaderera-carb rinodya kurasikirwa kwemahombekidzi inonyanya kuitika nenzira imwecheteyo pane imwe ipi zvimwe kuora kurasikirwa kwekudya-nekugadzira kukanganisa kwekoriori (kudya zvishomanana makoriki kupfuura iwe unoshandisa).
Misiyano ndeyokuti kunyange zvazvo kudya kwekoriki yakaderera kune chikamu chekunze-chinogadzirirwa kunze, gorosi yakadyiwa-carb inoshanda nemuviri wako kuitira kuti unzwe uchida zvishoma makori. Zvakafanana nokuchinja chidimbu panzvimbo pekugoverwa kwezvokudya. Carbohydrate decrease inoratidzika kushanda mukudya kwezvokudya munzira dzakawanda, kusanganisira kuchinja mazana ehomoni nezvimwe zvinotumira zveruzivo pamusoro pevarara uye satiety mumuviri wedu.
Mukutaura kwekurasikirwa kwakaoma, kumwe kutsvakurudza kunoratidza kuti vanhu vanorasikirwa nehuwandu hwehuwandu hunorema pane kudya kwakaderedza-carb sezvinoitwa kudya kwema-calorie, kunyange zvazvo vasina kuudzwa kuti vadzivise kuwanda kwezvokudya zvavanodya (chete chiyero chemakinhydrate ).
Kutanga
Kutanga pane zvokudya zvakaderera-carb kunogona kuva nerve-wracking. Iwe unogona kunetseka nekushandura kudya kwako kwezuva nezuva, iwe uchanzwa sei, kana kuti unetseka nezvekudya kusashanda. Mashoko pamusoro pezvatinofanira kutarisira maererano nekurema kunochinja mwedzi wako wekutanga unogona kudzora pfungwa yako zvishoma:
Vhiki Yokutanga Yezvokudya Zvishoma-Carb
Svondo rokutanga rezvinyorwa-di-carbohydrates rinotungamirira kuchinja chemuviri wemetabolism. Ichi ndechokuti muviri wave uchishandiswa zvikuru glucose kuti uwane simba uye unofanira kushandura kushandisa uchishandisa mafuta.
Imwe uremu icharasikirwa-asi iyo kurasikirwa nemvura, kwete kuora mafuta. Izvi ndechokuti glucose inenge yakachengetwa kuitira nyore nyore muropa yedu iri mune imwe molecule inonzi glycogen iyo yakasungwa nemvura zhinji. Paunotanga kudya kweka-carb, kuchengetwa kweglycogen kunobudiswa uye kuputsika pasi, uye mvura inorasikirwa nayo.
Kurasikirwa kunowanzova kunonyanya kuzivikanwa kune vanhu vanorega ma carbohydrates kusvika pasi pe50 gramu pazuva (inotapira zvakanyanya zvekudya), zvinopesana neavo vanoomerera kune zvokudya zvakaderera-carb zvinenge pakati pe60 ne 130 gm ehydrohydrates zuva nezuva. Kudya kwemazuva ose kunosvika 200 kusvika ku300 magamu emakrobahydrates zuva rega rega, naizvozvo kudya kwakadzika kwecarb kunopa kudonha kunoshamisa.
Chimwe chezvinhu zvinonakidza (uye dzimwe nguva zvinoodza mwoyo) pamusoro pemvura iyi ndeyokuti yakamboenda, haisi yose inoramba iripo. Kudzoka kudya kudya kwepamusoro yemakrohydrate zvechokwadi kuchawedzera nhamba yezvivigiro zveglycogen, zvichiita kuti usiku hure uwane kuwana (asi kwete mafuta anowanikwa).
Kunyange kana iwe usingadzokeri kunodya zvakawanda gorocidharate, glycogen inochengetedza zvishoma nezvishoma kugadzira, uye glucose inowanzobva gluconeogenesis kubva puroteni.
Ichi hachisi chinhu chakashata, sezvo muviri unoda kuchengetedza imwe nhengo yeropa glucose, uye kuva nechigarire kunokosha.
Iko kuchinja kunogona kuve kune vekuchechedza-vataridzi avo vari kutsvaga nekutsvaka kurasikirwa mapaundi. Kunyangwe iwe uri kurasikirwa nemafuta , kushanduka kwemvura kunenge kuchiitika mumuviri wako kunogona kuita izvo zvinoratidzika sezvipfeti mukurasikirwa kwako. Icho chinyengeri hachisi chokubatanidza zvakasimba kusvika pachiyero munguva ino.
Vhiki Yechipiri Yezvokudya Zvishoma-Carb
Zvakanaka kufunga nezvevhiki yechipiri sevhiki yekusimbiswa mushure mekufamba kwemaitiro emasabolism kuchinja kwevhiki yekutanga. Kunyangwe zvakadaro, izvi zvinowanzotanga apo kurasikirwa kwemafuta kunotanga kune vanhu vazhinji vanopindura zvakanaka kune kudya kwakadzika-carb.
Dzimwe miviri inotora nguva shoma kuti ichinje, zvakadaro, saka edza kuramba uine mwoyo murefu.
Zvinokoshawo panguva ino kuti uone kuti hausi kungoderedza kudya kwako kwehydrohydrate asi kusarudza dzimwe nzira dzakanaka. Semuenzaniso, sezvo makhahydratesiti anowanikwa mumichero yakawanda, miriwo, zviyo, michero yemishonga, uye zvinwiwa zvinodhakwa, iwe uchave uchidya mafuta akawanda uye mapuroteni.
Iva nechokwadi chekusarudza mishonga ine utano hweprotheni nemafuta (anonzi monounsaturated uye polyunsaturated mafuta) se:
- Kuchengetedza
- Nuts uye mbeu
- Olive mafuta
- Hove dzakakwirira mumafuta, salmon
Zvibereko nemiriwo zvine utano, kunyange iwe unongoda kusarudza zvishoma-zvingarudzo zvakadai se:
- Broccoli neholiflower
- Sipinachi uye Kale
- Bell peppers
- Brussel inomera
- Asparagus
- Mavhinga akafanana necantaloupe uye mavhenekeri
- Strawberries
Yechitatu uye yechina yevhiki yeCal-Carb Diet
Pane imwe nguva muhafu yepiri yemwedzi wokutanga, muviri wako unogona kunge uri muitiro wekurema. Mutengo waunorasikirwa nawo unobva pane zvakawanda, izvo zvakakurumbira zvekuti iwe unofanirwa kuwandisa kupfuura iwe. Mune mamwe mazwi, vanhu vane zvishoma kuti varasikirwa vacharasikirwa zvishoma nezvishoma pane avo vane mafuta akawanda akawanda.
Pane imwe nguva mavhiki mashoma ekutanga apera, vanhu vanogona kurasika pakati pehafu yepaundi uye mapaundi maviri pavhiki, iyo inonzi inoratidzika. Inowanzopiwa mazano ndeyekuzviyera iwe kamwechete pavhiki nekuda kwezuva nezuva kusvika kwemazuva kuchinja kwepamusoro pamusana pemvura, fiber inopedzwa, nezvimwe zvinhu. Uyewo, vakadzi vari kuenda kumwedzi dzimwe nguva vanosarudza kusaneta muchikamu chechipiri chemaitiro avo, kunyanya kana vachida kuchengetedza mvura panguva ino.
Zvakakosha kusarudza nguva yakakwana yezuva kuzviyera. Nguva zhinji vanhu vanosarudza kuongorora chinhu chekutanga mangwanani iwayo, vasati vatanga kudya uye kunwa, nokuti ichi ndicho chikonzero chakanaka chokuenzanisa. Kana iwe uchizvienzanisa pane imwe nguva yemasikati, pachava nekuwedzera kuchinja.
Mushure meMwedzi Wokutanga pane Zvokudya Zvishoma-Carb
Muchidzidzo chikuru chekudzidza pamusoro pevanhu vanopfuura 1 000 vane hutano hwakatevedza kudya kwakadzika-carb, kuwandisa kwekurema kwekurema kwaiva anenge anenge mapaundi gumi kuvanhu vakatevera pakati pemwedzi mitatu nematanhatu pashure pokutanga kudya. Pashure pemakore maviri ekutevera-up, musvondo wekurema kwekurema waiva anenge anenge 10 mapaundi; saka zvichiri kuderedzwa, asi iyi deta inoratidza kuti vanhu vanoita kuti vawane humwe uremu zvakare. Kubvunzurudza kwakagumisa kuti gorosi-refu-high-protein yekudya inogona kuva yakakosha kudarika kudya kwemafuta mashoma mumwedzi mitanhatu uye zvichida sekushanda kune rimwe gore.
Zvidzidzo hazvifanotauri kuti iwe unorema kukura (kana kuwanazve) asi unofunga kuti kudya kunogona kuva kwakaoma kutevedzera kwenguva yakareba. Zvakanakisisa kusarudza nzira yekudya iyo ine utano uye inosanganisira zvokudya zvaunofarira kuitira kuti iwe uwedzere kubatisisa nayo.
Shoko Rinobva
Pakupedzisira, kana iwe ukakwanisa kutakura uremu hwako zvakanaka nekutya-carb uye usingaoneki uchinge uchinge uchitya kudya kwecarb (zvakadai, chingwa, mupunga, uye pasta), chikafu ichi chinogona kuva chisarudzo chakanaka kwauri. Asi iva nechokwadi chekutevera chikafu pasi pekutungamirirwa kwachiremba wako kuti ave nechokwadi chokuti yakachengeteka iwe.
Mukuwedzera pakugadzirisa uremu, nzira yako yakaderera-carb inogona kuva nemamwe mararamiro anobatsirawo, sekuderedza dambudziko rako rechirwere cheshuga nechirwere chemwoyo.
> Sources:
> Browning JD et al. Kugadziriswa kweglucose yehepatic uye simba metabolism semugumisiro wekoriori uye yemaginhahydrate. Hepatology 48 (5): 1487-1496. 2008.
> Lennerz BS et al. Migumisiro yezvokudya zvine glycemic index pazvikamu zveuropi zvakabatana nemubairo uye kuchiva varume. American Journal of Clinical Nutrition. 2013 Sep; 98: 3 (2013) 641-7.
> Santos FL, Esteves, SS, da Costa Pereira A, Yancy WS Jr Nunes JP. Kuongorora kwakagadziriswa uye kuongorora mishonga yemakiriniki emigumisiro yezviduku zvemaginhaidhadhi ekudya kwepfungwa dzenjodzi zvinokonzera. Kuwedzera kwekuongorora . 13:11 (2012) 1048-66.
> Shai I et al. Kurasikirwa kwehuremu neChin-Carbohydrate, Mediterranean, kana Kudya-Fat Zvokudya. The New England Journal of Medicine 2008 Jul17; 359: 229-241.