Sarudza kana iwe uchifanira kuverenga makoriro kana carbs kuti uremerwe uremu
Uri kutarisa kuverenga carbs kuti uremerwe uremu here? Dieters vanowanzovhiringidzika kana vachifanirwa kuverenga makhahydrates , kuverenga mafuta kana kuverenga koriori kuti uwane uremu. Zvechokwadi, hapana kushayikwa kwepikano mumagariro ezvokurapa nehutano pamusoro pokuti nzira ipi yakanakisisa. Iyo nharo inowanzotamba mune zvemashoko, zvichisiya vatengi vakaneta.
Kuvhiringidzika Pamusoro pekuverenga Carbs Kurasikirwa Uremu
Kana iwe uchida kuora muviri, ndeipi nzira yaunofanira kusarudza?
Nyaya inokosha mubhuku reAmerican Medical Association inotsigira kushandiswa kwema-carbohydrate yezvokudya zvekusimudza muviri. Asi mushure mokunge yakabudiswa, yakafuridzira nharo huru pakati pechiremba nevatsvakurudzi. Zvinoratidzika kuti hakuna munhu anokwanisa kubvumirana pamusoro pemhando ipi yekoriyori inokonzera kukuvadza kukuru kumucheto wako: mafuta kana makhahydrates.
Saka iyo inobva kupi kune munhu akachenjera? Imwe nyaya ichangobva kuitika yeAmerican College of Sports Medicine's Fit Society Page yakagadzirisa chinangwa chinonzwisisika. Mune imwe nyaya pamusoro pekukosha kwezvokudya zvakaderera-carb , vakanyora,
"Zvidzidzo zvakasiyana-siyana zvakafananidza kuwanda kwemaitiro ekurasikirwa kwezvokudya zvakagadzirirwa musoro kusvika kune musoro, uye hapana chimwe chezvokudya chakaonekwa semunhu anokunda zvakajeka. Izvi zvingave zvichida nekuda kwekuti kunyange zvazvo vanhu vakanyatsoteerera kumiganhu pakutanga, vanochera tsika dzekare dzekudya kwenguva yakareba. Izvo zvinotyisa ndezvokuti vanhu vanoomerera zvikuru kune zvinorayira kudya vanonyanya kubudirira mukurasikirwa kwavo, zvisinei nokuti vanodya kupi. "
Ndinofanira Kuverenga Carbs Kurega Kuremera Here?
Kana uri kuedza kurasikirwa nemutoro, zvisinei nokuti unoronga chirongwa chipi chekudya, kutarisa kudya kwako kwehydrohydrate kunogona kubatsira kune zvikonzero zvakawanda. Makomborero ekuverenga ma carbs anosanganisira:
- Zvose zvinoderera mumakori . Vazhinji vedu tinodya kudya kunowanzoitwa ne carbs. Kana iwe uchitapudza kudya kwepfungwa yako inonyanya kukosha, iwe uchaderedza yako caloric intake zvakakwana. Kuderedza kudya kwemakrohydrate ndiko imwe yenzira dzinonyanya kuderedza kuwanda kwezvokudya zvaunodya .
- Kudya kwekudya zvakakwana. Chimwe chikafu chekuAmerica chinosanganisira zvinopfuura zvechingwa chena, zvakagadziriswa nekiki, zvinwiwa zvinotapira, jisi, zvinwiwa zvekofi uye teas. Zvokudya izvi kazhinji hazvina zvokudya zvishoma. Kana iwe ukakwanisa kuzvitsiva ivo nekunakisisa ma carbohydrate chisarudzo sezvibereko zvitsva nemiriwo, iwe uchapedza kudya kwako kwecarbs, kuwedzera kudya kwako kwefiber uye zvimwe zvinovaka muviri uye uchinzwe usisina nzara zuva rese.
- Kuwedzera kweprotheni kudya. Apo iwe unogadzirisa nhamba yemakoriyamu iwe unodya kubva kumakrobhohydrates iwe unogadzira nzvimbo mune zvokudya zvinogadziriswa nekoriwe simba kubva kune dzimwe nzvimbo. Izvozvo zvinoreva kuti kana iwe uchideredza kudya kwako, unogona kuwedzera mapuroteni ako kudya pasina kuwedzera yako yakawanda calori yekushandisa. Lean protein ichakubatsira iwe kuvaka nekuchengetedza misi uye zvimwe zvidzidzo zvekare zvakaratidza kuti dieters dzinodya mapuroteni akawanda anokwanisa kuchengetedza kushandiswa kwemasabolism munguva.
- Mafuta akawanda ane utano. Rimwe dikihydrate yezvokudya ichapawo nzvimbo munzvimbo yekudya yakagadziriswa kuti uise mamwe mafuta. Sei mafuta achiita kuti kudya kwako kuve kwakanaka? Mamwe mafuta, sa omega-3 fatty acids , anobatsira muviri wako kuti ushande zvakanaka uye unogona kuita kuti kuderedzwa kwerufu hwemwoyo.
- Kuvandudzwa kwehutano mamiriro. Zvimwe zvirwere zvinoda kuti iwe uverenge makhahydrates. Diabetes Kudya, somuenzaniso, inoda kuti iwe urenge nhamba ye carbs yaunodya panguva imwe neimwe yega kusvika pamaminita makumi mana nemashanu.
Iyo Yakanakisisa Carb Inotora Kurasikirwa Kwemafuro
Saka ndoupi ma carbs iwe unofanirwa kudya nekuda kwekurasikirwa? Mhinduro yemubvunzo uyu inobva pane zvaunenge uchiita uye hukuru hwako. Maererano neDetary Reference Intakes yeInstitute of Medicine, unofanira kudya pakati pe 45% uye 65% yemakoriro ako ezuva rimwe nerimwe kubva mumakrohydrate. Mirayiridzo inobva kuChikemy of Nutrition uye Dietetics inotaura kuti nguva dzose inoshanda inofanira kudya pakati pe3,5 ne5,5 g gramu yehydrohydrate paundi yemuviri wehutano zvichienderana nekuwanda uye kuwedzera kwekudzidziswa.
Yeuka kuti kuverenga makedhahydrates hazvirevi kurega kudzivirira makhahydrates. A low carbohydrate diet is not necessarily the best diet for you. Kudya kwakanakisisa kwauri kune kudya kwaunogona kunamatira. Kune vamwe vanhu, iyo ndiyo yakaderera yemakinhydrate kudya . Asi zvisinei nokuti iwe unosarudza kudya kupi, kuverenga carbs nekuita sarudzo dzakanaka dzemakinhydrates zvichakubatsira kuti uwedzere kunaka kwekudya kwako uye utano hwako munguva.
Sources:
George A. Bray, MD. "Kudya uye Kuedza Kuita Kurasikirwa Kwemaviri." Nyaya yeAmerican Medical Association June 27, 2012.
Russell J de Souza, George A Bray, Vincent J Carey, Kevin D Hall, Meryl S LeBoff, Catherine M Loria, Nancy M Laranjo, Frank M Sacks, Steven R Smith. "" Migumisiro ye 4 kuora-kurasikirwa kudya zvakasiyana nemafuta, maprotheni, uye carbohydrate pahuwandu hwemafuta, masonda anorema, visceral adipose tissue, uye mafuta ane hupenzi: zvinokonzerwa nePOUNDS LOST muedzo. " American Journal of Clinical Nutrition January 18, 2012.
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A. Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Migumisiro yezvokudya zveMishonga inoshandiswa pamari inoshandiswa muHurumende panguva yekurenda-kurasikirwa kwemaintenance." Nyaya yeAmerican Medical Association June 27, 2012.
Karl J. Kaiyala, PhD. "Kudyidzana Kwezvokudya Panguva Yeutoro-Kurasikirwa Kwemaintenance." Nyaya yeAmerica Medical Association September 19, 2012.
David S. Ludwig, MD, PhD; Cara B. Ebbeling, PhD; Henry A. Feldman, PhD. "Kudyidzana Kwezvokudya Panguva Yokurema-Kurasikirwa Kwemaintenance-Pindura." Nyaya yeAmerica Medical Association September 19, 2012.
Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM .. "Kuenzaniswa kwe isocaloric yakaderera zvikuru yehydrohydrate / yakakwirira mafuta akazara uye yakakura yehydrohydrate / pasi yakazara mafuta anodya pamuviri wehupenyu uye mungozi yemwoyo." Nutrition uye Metabolism January 11, 2006.