Nquma ukuthi kufanele yini ubale amakholori noma ama-carbs ukuze ulahlekelwe isisindo
Ingabe ucabangela ukubala i-carbs ukuze ulahlekelwe isisindo? U-Dieters uvame ukudideka ngokuthi kufanele abale ama-carbohydrate , abale amafutha noma abale amakholori ukuze alahlekelwe isisindo. Ngokuqinisekile, akukho ukusweleka kokuphikisana emiphakathini yezokwelapha nempilo mayelana nokuthi iyiphi indlela engcono kakhulu. Le mpikiswano ivame ukudlala emaphepheni, kushiya abathengi bahlukumezekile.
Ukudideka Ngokubala AmaCarbs UkuLawula Isisindo
Uma ufuna ukunciphisa umzimba, iyiphi indlela okufanele uyikhethe?
Isihloko esibalulekile ku- Journal of the American Medical Association sisekela ukusetshenziswa kwe-low-carbohydrate ekudleni kwesisindo. Kodwa ngemva kokuba ishicilelwe, iphefumulele ingxabano enamandla phakathi kodokotela nabacwaningi. Kubonakala sengathi akekho ongavumelana ngokuthi yiluphi uhlobo lwekhalori oludala umonakalo omkhulu emgqeni wakho: amafutha noma ama-carbohydrate.
Ngakho-ke ishiya kuphi umthengi ohlakaniphile? Umagazini wakamuva we-American College of Sports Medicine's Fit Society Page waphakamisa umqondo ophansi. Ku-athikili ngokubaluleka kokudla okuphansi kwe-carb , babhala,
"Ucwaningo oluningi luye lwaqhathanisa ukudla okunzima kwesisindo sokuphuza ikhanda kuya phezulu, futhi akukho okunye okudlayo okubonakala sengathi uyinqobe ecacile. Lokhu kungase kube yingxenye ngenxa yokuthi nakuba abantu banamathele ngokuqinile emingceleni ekuqaleni ukupheka kwemikhuba emihle ngokuhamba kwesikhathi. Isiphetho esithandekayo ukuthi abantu abathandana kakhulu nezincomo zokudla baphumelela kakhulu ekulahlekeni kwabo kwesisindo, kungakhathaliseki ukuthi balandele ukudla. "
Ingabe Kufanele Ngibhale I-Carbs Ukulahlekelwa Isisindo?
Uma uzama ukunciphisa isisindo, kungakhathaliseki ukuthi uluphi uhlelo lokudla olukhethile, ukubuka ukudla kwakho kwe-carbohydrate kungasiza ngezizathu eziningana. Izinzuzo zokubala ama-carbs zihlanganisa:
- Ukunciphisa jikelele ngama-khalori . Abaningi bethu badla ukudla okuyinhloko eyenziwe nge-carbs. Uma unciphisa ukudla komthombo wakho ophawulekayo wama-calories, uzokwehlisa ukudla kwakho kwe-caloric jikelele. Ukwehla kokudla kwe-carbohydrate ingenye yezindlela ezilula zokunciphisa inani lokudla oyidlayo .
- Ukudla okunempilo okuphelele. Ukudla okuvamile kweMelika kuhlanganisa okungaphezu kwesinkwa esimhlophe okwanele, ama-crackers acutshungulwayo kanye namakhukhi, iziphuzo ezithambile, ama-juice, iziphuzo zekhofi kanye nama-teas aphuziziwe. Lokhu kudla ngokuvamile kunenani lokudla okunomsoco. Uma ungayenza esikhundleni sokukhetha okungcono kwe-carbohydrate njengezithelo ezintsha nemifino, uzolahleka ukudla kwakho kwe-carbs, ukwandise ukudla kwakho kwefiber nezinye izakhi ezibalulekile futhi uzizwe ulambile kakhulu usuku lonke.
- Ukwandiswa kwamaprotheni amaningi. Uma ukhawulela inani lamakholori owadla kusuka kuma-carbohydrate wenza igumbi ekudleni okulawulwe ngekhalori ukuze uthole amandla avela eminye imithombo. Lokhu kusho ukuthi uma unciphisa ukudla kwakho kwe-carb, ungakwazi ukwandisa ukudla kwakho kwamaprotheni ngaphandle kokwandisa ukusetshenziswa kwakho kwekhalori jikelele. Amaprotheni ahlanzekile azokusiza ekwakheni nasekugcineni imizimba kanye nezifundo ezithile zakamuva zibonise ukuthi i-dieters edla amaprotheni amaningi ayakwazi ukugcina umzimba othuthukisiwe ngokuhamba kwesikhathi.
- Amafutha amaningi enempilo. Ukudla okuncane kwe-carbohydrate kuzokunika negumbi ekudleni okulawulwa ngekhalori ukufaka amafutha amaningi. Kungani amafutha angenza ukudla kwakho kuphephile? Amanye amafutha, afana ne- omega-3 fatty acids , asize umzimba wakho ukuba usebenze ngokuphumelelayo futhi ungabangela ukunciphisa ingozi yesifo senhliziyo.
- Izimo zezokwelapha ezithuthukisiwe. Ezinye izimo zezokwelapha zidinga ukuthi ubale ama-carbohydrate. Isidlo Sesifo Sikashukela, isibonelo, sidinga ukuthi unciphise inani lama-carbs odla kuwo wonke ukudla kuya kuma-30-45 amagremu.
I-Carb Inombolo Enhle Yokulahlekelwa Isisindo
Ngakho mangaki ama-carbs okufanele uwadle ukuze ulahlekelwe isisindo? Impendulo yalo mbuzo incike ezingeni lakho lomsebenzi nosayizi wakho. Ngokusho kwe-Dietary Reference Intakes ye-Institute of Medicine, kufanele udle phakathi kuka-45% no-65% wamakhalori akho nsuku zonke kusuka ku-carbohydrate. Izinkombandlela ezivela ku-Academy of Nutrition and Dietetics zithi ukuzivocavoca njalo kufanele kudle phakathi kuka-2.3 no-5.5 amagremu we-carbohydrate ngamakhilogremu wesisindo somzimba kuye ngokuthi inani kanye namandla okuqeqeshwa.
Khumbula ukuthi ukubala ama-carbohydrate akusho ukuthi ukuvimbela ama-carbohydrate. Ukudla okuphansi kwe-carbohydrate akuyona indlela yokudla engcono kakhulu kuwe. Ukudla okungcono kunakho konke okuwukudla okusemandleni akho . Kwabanye abantu, lokho kudla okuncane kwe-carbohydrate . Kodwa kungakhathaliseki ukuthi ukhetha ukuphi ukudla, ukubala i-carbs nokwenza izinqumo ezingcono ze-carbohydrate kuzokusiza ukuba uthuthukise izinga lokudla kwakho kanye nempilo yakho ngokuhamba kwesikhathi.
Imithombo:
UGeorge A. Bray, MD. "Ukudla Nokuzivocavoca Ukulahlekelwa Isisindo." Journal of the American Medical Association NgoJuni 27, 2012.
URussell J de Souza, uGeorge A Bray, uVincent J Carey, uKevin D Hall, uMeryl S LeBoff, uCatherine M Loria, uNancy M Laranjo, uFrank M Sacks, uSteven R Smith. "" Imiphumela yokudla okuyisisindo esingu-4 ehlukene ngamafutha, amaprotheni, ne-carbohydrate ngamanoni amaningi, ubukhulu obunamafutha, izicubu ze-adipose nama-hepatic: imiphumela evela ku-POUNDS LOST trial. "I- American Journal of Clinical Nutrition January 18, 2012.
Cara B. Ebbeling, PhD; UJanis F. Swain, MS, RD; UHenry A. Feldman, i-PhD; UWilliam W. Wong, i-PhD; UDavid L. Hachey, PhD; Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD. "Imiphumela Yezinto Ezidliwa Ngokwemali Ngezindleko Zamandla Ngesikhathi Esisindayo-Ukulahlekelwa Kwempahla." Journal of the American Medical Association NgoJuni 27, 2012.
UKarl J. Kaiyala, PhD. "Ukwakhiwa Kwemithi Phakathi Nesisindo-Ukulahlekelwa Kwempahla." Journal of the American Medical Association September 19, 2012.
David S. Ludwig, MD, PhD; Cara B. Ebbeling, PhD; UHenry A. Feldman, PhD. "Ukwakhiwa Kwemithi Ngesikhathi Sokusiketa Isisindo-Ukulahlekelwa Kwempahla-Phendula." Journal of the American Medical Association September 19, 2012.
Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM .. "Ukuqhathaniswa kwama-carbohydrate aphansi kakhulu e-isocaloric / amafutha aphezulu aphezulu kanye nama-carbohydrate aphezulu / aphansi okudla okunamafutha ekubunjweni komzimba nasengozini yomzimba." Ukudla kanye noMetabolism NgoJanuwari 11, 2006.