Yiziphi izinhlobo ezahlukene ze-carbs nokuthi kungani kubalulekile ekudleni okuphansi kwe-carb
Ukudla okuphansi kwe-carb kuye kwadlula iminyaka eminingi, kepha kukhona okunye okubalulekile empilweni. Ngokusekelwe esimisweni sokuthi uma usika ama-carbohydrates ngaphandle kokudla kwakho futhi ususe esikhundleni samafutha namaprotheni, lezi zidlo ziye zahlanganiswa ekuthuthukiseni ukusebenza kanye nokulawula i-glucose, kanye nokwandisa ingozi yesifo senhliziyo namanye amagciwane.
Ngakho liyini iqiniso mayelana nokudla okuphansi kwe-carb?
Ingabe zikulungele? Ingabe ama-carbs akwenza ube namafutha? Thola amaqiniso mayelana nokudla okuphansi kwe-carb .
Yini I-Carbohydrate?
Uma udidekile mayelana nama-carbohydrate, awuwedwa. I-Carbs ingenye yezakhi eziyisithupha ezisetshenziselwa umzimba amandla kanye no-1 gramu kuwufanele ama-calories angu-4. I-Carbs ibalulekile ngoba:
- Ingabe umthombo oyinhloko wamandla kagesi omzimba
- Isetshenziswe ngokushesha futhi kalula ngomzimba amandla
- Kungagcinwa emisipha yokuzivocavoca
- Nikeza amaningi amavithamini, amaminerali kanye ne-fiber
- Siza umzimba wakho usebenze kahle ngaphandle kokukhathala
Ingxenye edidekayo yukuthi kunezinhlobo ezahlukene ze-carbs, ezinye ezingasiza ekwehleni kwesisindo futhi ezinye ezenza kube nzima. I-Carbs ayiyona into embi; Ukudla kakhulu kunoma yini engabangela ukuzuza isisindo. Kodwa-ke, ukufunda ukukhetha ama-carbs enikeza ama-fibre amaningi, amavithamini namaminerali kuzokwenza kube lula ukulahlekelwa isisindo .
I-Carbs elula futhi enzima
I-carbs elula efana ne-candy, i-sodas, nejusi ishaywa ngokushesha futhi ingasetshenziswa ngokushesha ukuze ibe namandla.
Kodwa-ke, baphinde bahlasele amazinga egazi lamanzi, okungaholela ekufeni lapho i-sugar sugar yakho ihla. I-carbs elula (efana noju) ingaba yinto enhle ngaphambi nje kokuba umfutho we-cardio ojulile unjenge- sprints, kodwa akuyona into enhle yokudla okulula noma ukudla ngoba angakushiya ulambile futhi ukhathele.
I-carbs eyinkimbinkimbi ithatha isikhathi eside ukugaya futhi ivela ezintweni ezifana nemikhiqizo egcwele okusanhlamvu, imifino nezithelo. Ziyakhululwa kancane kancane emzimbeni, ngokungafani nama-carb elula, ngakho-ke awuwutholi lokho kukhishwa ushukela okulandelwa yi-crash yesifo esibuhlungu.
Kungakhathaliseki uhlobo lwe-carbs odlayo, zonke ziphathwa ngendlela efanayo emzimbeni wakho-zonke ziphukile zibe ushukela ngesikhathi sokugaya. Kodwa, i-carbs eyinkimbinkimbi cishe iyisinqumo esihle kakhulu ngoba ikhululekile ngokweqile, i-fiber ephezulu, futhi inikeza amathani amavithamini namaminerali.
Izidlo ezincane ze-Carb
Zonke izinhlobo zokudla ezincane zihlukile futhi zidinga amanani ahlukahlukene we-carbs, amaprotheni namafutha. Kodwa-ke, indaba ejwayelekile yilezi: ukudla i-carb ephezulu kubangelwa ukwedlula ngokweqile kwe-insulini okuholela ekudleni ngokweqile, ekukhulupheni ngokweqile nokuxhaswa kwe-insulin.
Nakhu ukuthi i-carbs isebenza kanjani:
- Ukudla okuphezulu kwe-carb kubangela ukunyuka okusheshayo ekushukela kwegazi
- Lokhu ushukela wegazi kwenza umzimba uveze i-insulin ephethe izakhi kumaseli
- Amaseli ethu asebenzisa lolu ushukela ngamandla
- Uma kukhona ushukela oluningi, ligcinwa njengamafutha
Abagqugquzeli bokudla okuncane-carb bakholelwa ukuthi uma udla ama-carbs amaningi, i-insulin iba yindlela engcono kakhulu ekuthwaleni ushukela emaqenjini enza ukuthi ushukela oluthe xaxa ligcinwe njengamafutha futhi isimo esibizwa ngokuthi ukumelana nesisulin.
Kucatshangwa ukuthi amaphesenti angama-75 aseMelika angamelana ne-insulin, ebeka umzimba kube uhlobo lwe-2 lwesifo sikashukela nokukhuluphala.
Ngokuvamile ukudla okuphansi kwe-carb kuyimingcele ukusetshenziswa kwamakhemikhalidi engaphansi kwamaphesenti angama-45 wekhalori yansuku zonke. Futhi isayensi iye yafunda lezi zidlo ezinamandla amakhulu eminyakeni edlule, zifuna izindlela zokugcina isifo sikashukela nokukhuluphala.
Ngokwesibonelo, izifundo zamuva ku- New England Journal of Medicine zibika ukuthi abahlanganyeli abaphumelele ngokulandela izinhlelo ezincane ze-carb izinyanga eziyisithupha balahlekelwa isisindo ngaphezu kwalabo abadla amafutha aphansi. Labo ekudleni kwe- Atkins bakhulisa amazinga abo 'amahle' e-HDL cholesterol.
Qaphela: Cishe ingxenye yengxenye yabahlanganyeli iphume ohlelweni lwazo, futhi emva konyaka, abalandeli baka-Atkin baphinde bafika ku-third of the pounds abalahlekile. Okubonisa ukuthi ukulandela lezi zidlo kuyinto enzima.
Ukudla okuphezulu kwamaprotheni
Kukhona ochwepheshe abaningi abanengqondo mayelana nalezi zidlo. Okukhathazeka ngokuyinhloko ukuthi udla ukudla okunamafutha aphezulu kakhulu - ikakhulukazi ukudla okuqukethe amanoni amaningi agcwele (njengobisi lonke, njll). Lokhu kuyinkinga ngoba ucwaningo lubonisa ukuthi ukudla okunamafutha amaningi kwandisa ingozi yethu:
- Isifo senhliziyo
- I-cholesterol ephakeme
- Ukulimala kwesibindi kanye nezinso
- Ezinye zegciwane
- I-osteoporosis
I-American Heart Association (AHA) ikhathazekile. Ngemuva kokubuyekezwa kwezidlo ezinhlanu ezithandwa kakhulu , ziphetha ngokuthi lezi zidlo zingakhuthaza ukulahlekelwa isisindo esisheshayo kodwa imiphumela yesikhathi eside yokudla okunamafutha aphezulu kakhulu.
Kodwa ezinye izifundo eziphethwe yisifo sikashukela zibonisa ukuthi lezi zidlo ziphakeme uma kuziwa ekulawuleni amazinga egazi legazi futhi ukunciphisa isidingo sokuba insulini. Lezi zifundo zaboniswa ukuthuthukisa ukumelana kwe-insulin.
Umbuzo uwukuthi: Ingabe izinzuzo zesikhashana ezincane zokudla kwamaprotheni (ukulahlekelwa kwesisindo) zidlula imiphumela yesikhathi eside (ingozi yesifo senhliziyo)? Yilokho ososayensi abazama ukukuthola, kodwa impendulo ingase ifike ngendlela yokwenza umuntu.
Izwi elivela
Konke lokhu kusho futhi ngubani olungile? Ngeshwa, azikho izimpendulo ezicacile kusukela kolwazi esilutholile. Into ebalulekile ukuthi ososayensi bayabuza imibuzo, bahlanganise izifundo ezintsha futhi bazimisele ukuya phansi kombuzo. Okwamanje, yini okufanele uyenze?
- Zifundise wena. Sebenzisa imithombo ethembekile, ehloniphekile njenge-.com Nutrition, ne-American Dietetic Association
- Sebenzisa umqondo wakho ovamile. Noma yikuphi ukudla okuvimbela wonke amaqembu okudla noma ukudla owaziyo okukuhle kuwe (njengezithelo nemifino) kufanele akhulise ifulegi elibomvu
- Khetha ukulinganisela. Ama-Carbs awabi. Amafutha akubi. Amaprotheni akulungile. Kodwa okuningi kakhulu noma konke lokhu kungaholela ekuzuzeni isisindo.
- Yakha ukudla kwakho okunempilo. Yiziphi izinguquko ezincane ongayenza ukuze wenze ukudla kwakho kuphelele kakhulu? Kungenzeka ukuba udle ukudla okufanayo futhi ulahlekelwe isisindo, uma unquma amafutha akho ngisho ncane.
- Awudingi ukuyeka ama-carbs ngokuphelele. Ukukhetha nje i-carbs eyinkimbinkimbi (izithelo nama-veggies) ngaphezu kwe-carbs elula (i-soda / candy) ingenza umehluko omkhulu, ikakhulukazi uma kuziwa ekungeneni kwe-insulin umzimba wakho okhiqizayo.
- Khumbula ukuthi ukudla okuningi kudala ukungena kwekhalori . Lokhu kuzoholela ekulahlekeni kwesisindo kungakhathaliseki ukuthi yini oyidlayo. Gcina izidlo ezinciphisa ngokuphepha amakholori akho ezingeni elifanele futhi ezingakushiyi ulambile.
Ekugcineni, ukhetha ukuthi yikuphi ukudla ofuna ukulandela. Konke kuya phansi kwamakholori ... kakhulu futhi uthola isisindo, kanti ukunciphisa okuphephile kuzokusiza ukuba ulahlekelwe isisindo. I-Period. Kulula kakhulu ukunciphisa ama-calories akho ngokwenza izinguquko ezincane ezimikhumeni zakho zamanje kunokuba ushintshe yonke indlela yokuphila ngobusuku bonke, njengoba eziningi zalezi zidlo zidinga. O, futhi ungakhohlwa ukuzivocavoca.