Iyo yakaderera zvakanyanya kudya kwecarb inogona kuchinja ropa rako shuga
Kana uri kurarama nerudzi rwechipiri chirwere cheshuga, ungangodaro unofunga kana iwe uchifanira kutevera kudya kwakadzika-carb. Zvechokwadi, dzimwe ongororo zvenguva pfupi dzinoratidza kuti imwe ye-low-carbohydrate ingakwanisa kuderedza chirwere cheshuga. Ngatitarisei basa rezvakabhaidhi muzvokudya zvine utano kune vanhu vane chirwere cheshuga, uye zvidzidzo zvakadini kusvika nhasi zvave zvichititaurira pamusoro pemigumisiro yakaderera-carb kana kudya zvakaderera-carb pane shuga yeropa.
Basa reKarhydrates muDzimba Dzedu
Carbohydrates inosanganisira sukari uye kuwanda uye pamwe chete vanoita boka rimwe re macronutrients; uye mamwe maviri mapuroteni uye mafuta. Apo iwe unopedza maharo-shydrates, chirwere chako chekudya chinokanganisa ma carbohydrates pasi muga ega ega shuga inowanikwa muropa rako. Izvi zvinokonzera kusunungurwa kwe insulin, puroteni inobatsira kusunungura glucose kubva muropa rako uye mumasero emumuviri wako kuitira kuti inogona kushandiswa simba. Zvimedu zvisingashandisirwi pakarepo simba rinogona kuchengetwa kwechinguva kana kutendeuka kuva mafuta (kana iwe uchidya zvimwe zvokudya kupfuura muviri wako unoda).
Iwe unoda kudya ma-carbohydrates zuva rimwe nerimwe nokuti ndiwo muviri wako unotangira simba. The Academy of Nutrition and Dietetics uye Dietary Guidelines yeAmerica, 2015-2020 inokurudzira kuti uwane hafu yemakoriro ako ezuva nezuva kubva mumaginhahydrates; izvi zvinosanganisira vanhu vane chirwere cheshuga.
Izvi zvinoshandura kunenge 250 kusvika ku300 gramu ema carbohydrate zuva rega rega, asi zvichienderana nehukuru hwako, zvepabonde, uye kuti uri kushanda sei.
Nhoroondo yeChahydrates muDhiyabhorosi Zvokudya
Kuwanda kwemakrohydrates anokurudzirwa mune chirwere cheshuga chakange chakava nemafungiro ekuwedzera, uye panguva yemazuva ano inenge iri nzvimbo yeimwe gakava.
Pamberi kwe insulin kana kuti chirwere cheshuga chakange chiripo, kudya kudya kwakadzika-carb ndiko kwaingova kurapwa kuripo. Izvozvo zvakashanduka pamwe nekuwanikwa kwe insulin nemishonga uye patakatanga kudzidza pamusoro pebasa remafuta mumoyo wechirwere chemoyo. Sezvo mafuta aionekwa sechinonyanya kukonzera chirwere chepfungwa, uye sezvo chirwere chemwoyo chinowanzoonekwa kune vanhu vane chirwere cheshuga, iyo yakakurudzirwa kudya kwehydrohydrates zvirokwazvo yakawedzera. Sezvo kudya kwepamusoro-carb kunoreva mafuta akawanda, hazvina kukurudzirwa. Iye zvino tava kudzidza kuti huwandu hwemafuta muzvokudya zvedu hahukoshi kudarika zvataimbofunga. Mukuwedzera, kudya kudya kwakadzika-carb kwakava nzira itsva yekuwana kurasikirwa kwemazivi, zvakare kunokosha nehuga rega.
Ndezvipi zvikonzero zvezvino uye zvose zvinopesana uye zvinopesana nezvokudya zvakaderera-carb kune vanhu vane chirwere cheshuga?
Kurwisana Nezvokudya Zvishoma-Carb zveShuga
Maererano neChikamiro Chekudya uye Dietetics, kutsvakurudza kwechirwere cheshuga hakubatsiri chero kusanganiswa kwama carbs, mafuta, uye mapuroteni kuva chero nani pane izvo zvinorayirwa kudya kwemazuva ose. Chinofungwa kuti chinonyanya kukosha ndosarudza nzvimbo dzinopa utano hwemagumbeti e -carbohydrates , kuchengeta kudya kwako kwezuva nezuva kwema-carbohydrate, uye kushaya uremu kana iwe uwandisa kupfuura kana uzere.
Kurwisana kweKudya-Low Carb Diabetes
Mukutaura nezvezvokudya zvakaderera-carb uye zvinokonzerwa nechirwere cheshuga, zvakakosha kutsanangura kuti zvinorevei izvi zvinoreva. A low carb diet rinotsanangurwa seimwe iyo makhahydratesiti anokwana 26 muzana kana kuti pasi peiriyori. Kusiyana neizvi, "zvokudya zvakaderera-carb" kana "kudya kwakanyanya-carb" zvakarongedzwa zvakanyanya. Izvo zvakaderera-gorofu zvokudya zvinowedzera zvinodzvinyirira, zvine mahydrohydrates zvingori gumi chete muzana yemakoriki kana pasi.
Chirongwa chegore ra2015 chakatarisa pane zvidzidzo zvinokwana zana kuti zvione kana pakanga pane zvigaro zvekudya zvokudya zvakaderera-carb. Vanyori vakatora mhedziso dzakawanda, dzimwe dzacho dzaisanganisira:
- A low-carb (yakaderera kwazvo carb) kudya yakaguma nehuturuki hwemashuga.
- Kupera muropa yeropa pamusana wezvokudya zvakaderera hauna kurerutsa kuora, kunyange zvazvo kuora kwekusimba kwaive kazhinji kacho "kubuda kwemazuva" ezvokudya zvakaderera zvecarb. (Dzidza zvakawanda pamusoro pekurasikirwa kwemajairo pakudya kwakaderera kwecarbhi ).
- Vanhu vane chirwere cheshuga chechipiri vane dzimwe nguva vakakwanisa kuderedza chirwere chemishonga yavo yechirwere cheshuga kana kuti kubvisa zvachose.
- Kuchinja kunzvimbo yakaderera yekarbhi kwaive nyore nyore.
- Kwakanga kusine migumisiro yechipfuva chekudya.
Pakawanda, vakagumisa kuti kudya kwakadzika-carb kunofanira kuva danho rokutanga mukurapa rudzi rwechipiri chirwere cheshuga.
Pane zvinopesana uye zvinopesana nezvirevo zvavo, asi kune avo vanowana ruzivo urwu runomanikidzira, harisi chirwere cheshuga uye lipids chinogona kuvandudza. Kune hutano hutano huzhinji hwezvokudya zvakaderera zvakatowanikwa mune zvidzidzo zvezvechiremba zvichibva pakuvandudzwa kwemamiriro ezvinhu kubva pakutsamwisa kwemawere echirwere kusvika kune acne.
Kana Uchisarudza Kutora Zvokudya Zvishoma-Carb
Kana iwe uchida kutevera chirwere chakakosha-carb zvakakosha kutaura nemutano wako wehutano, mudzidzisi wechirwere cheshuga, kana chirembasi kana mutevedzeri anonyanya kushandiswa mune zvehutano chirongwa chechirwere cheshuga asati agadzira chero kudya kwekudya. Sezvo ropa rako rinotapira rinogona kuderera zvakanaka, taura nachiremba wako pamusoro pemishonga uye pasi diab . Mukuwedzera kune kuipa chirwere cheshuga chekushaya chirwere, kushanduka kune kudya kwakadzika-carb kunogona kukanganisa kuwedzerwa kwemishonga yeropa yemishonga pamwe chete.
Sezvo "hurukuro" huru yezvishoma-gorosi yekudya iine kurasikirwa kwepamusoro uye shuga shoma yeropa, zvakakosha kuongorora ropa rako glucose zvikuru uye kuchengeta bhuku rezvokudya pamwe chete nekuverenga kwako pakutanga. Vhiki yekutanga pane kudya kwakadzika kwecarb kunogona kunge kwakaoma, uye vanhu vachigunun'una nezvekuvhara kwechirab mumazuva mashomanana ekuteverwa ne "carb crash" inoitika mazuva matatu kusvika mashanu mushure mokuchinja kwenyu.
Tora nguva yekudzidza zvidzidzo zvezvokudya zvakaderera-carb pamwe chete nezvikanganiso zvinowanzoitwa nevanhu pavanotanga kudya kweka-carb .
Mushure mokunge mutaura nechiremba wenyu uye dzidza nezvezvokudya zvakadzika-carb, pano pane mamwe mapeji echingwa ezvokudya zvekutakura kuti iwe utange .
Pasi pepamusoro pane Zvishoma-Carb Diet yeShuga
Nenzira yakawanda, yakambofungidzirwa kuti gorosi yakaderera haifaniri kune vanhu vane chirwere cheshuga, kunyange zvazvo dzimwe dzidzo dzinoratidza kuti kudya kwakaderera zvakanyanya kune dzimwe nguva kunodzokorora chirwere chacho. Usati waita chero shanduko, zvinokosha kutaura nechiremba wako. Muzhinji, kuenderera mberi kwekutya-carb kune zvimwe zvigumisiro kunze kwekurasikirwa kwekurema, asi kuita kudaro kunogona kuguma kuchinja muropa rako sutu rinogona kuchinja mishonga yauri kutora. Ikozvino ndiyo nzvimbo yekutsvakurudza kushingaira, uye zvichida tichave tichidzidza zvakawanda nezve "zvakanaka" kudya kwehydrohydrates mune kudya kwechirwere cheshuga munguva inotevera.
> Sources:
> American Diabetes Association. Kunzwisisa Carbohydrate. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/
> Feinman, R., Pogozelski, W., Astrup, A. et al. Kudyidzwa kweKehydrates Mutemikirwo seNzira Yokutanga Mukusarudzwa kwechirwere cheshuga: Kudzokorora kwakakosha uye Evidence Base. Nutrition . 2015. 31 (1): 1-13.
> Tay, J., Luscombe-Marsh, N., Thompson, C. et al. Kuenzanisa kweHot- uye High-Carbohydrate Zvokudya zvechirongwa chechipiri chekuchengetedzwa kwechirwere cheshuga. The American Journal of Clinical Nutrition . 2015. 102 (4): 780-90.
> Dhipatimendi reUnited Health yeHurumende neHuman Services. Sangano reEalthcare Research uye Quality. Chirwere cheshuga Rudzi rwekutanga uye Rudzi rwechipiri Uchapupu-Hwakagadzikana Noutano Maitiro Ekutungamirirwa. https://www.guideline.gov/summaries/summary/50138/diabetes-type-1-and-type-2-videncebased-nutrition-practice-guideline
> Dhipatimendi reUnited Health yeHurumende neHuman Services. Office of Disease Prevention and Health Promotion. Dietary Guidelines for Americans 2015 kusvika 2020. https://health.gov/dietaryguidelines/2015/guidelines/