Iphutha Eliphansi LamaCarb Eliqanjwe UCwaningo Nencazelo Ejwayelekile
Ukudla okuphansi kwe-carb kudinga ukuchithwa kwemithi njengoba kunezinsolelo eziningi ezingalungile eziqhubekayo naphezu kolwazi oluphambene nalokho. I-anti-low information i-carb ivame ukudweba isithombe sabantu abadla ukudla okunempilo kakhulu, kungekho mifino noma izithelo, ukugcoba ukhilimu kanye nokudla ubhekeni ogcotshwe ebhotela usuku lonke. Abantu kulezi zidakamizwa kuthiwa banesifo senhliziyo futhi basendaweni eyingozi eya empilweni embi.
Isikhathi sesheke langempela.
Iqiniso liwukuthi ukudla okunciphisa i-carb kugxile kokudla okunomsoco, okunempilo, futhi kuvela ukuthi ucwaningo ekunciphiseni ama-carbs uyaqhubeka nokubonisa imiphumela eningi kakhulu. Ukusuka ekulahlekelweni kwesisindo emiphumeleni eyithuthukisiwe yabantu abanezifo ezingelapheki, kuningi ukuthanda mayelana nokudla okuphansi kwe-carb. Nazi izinkolelo ezivamile mayelana nokudla okuphansi kwe-carb kanye neqiniso elikubo.
Inganekwane: I-Carb ephansi ayisho i-Carb
Lokhu okungaqondakali ukuthi umqondo wokuthi ukudla okuphansi kwe-carb kufanele kube phansi kakhulu kuma-carbohydrate. Uzofunda ukuthi izidlo ezincane-carb zizama "ukuqeda ama-carbohydrate" isibonelo. Lokho akunjalo nje. Nasi iqiniso:
- Akusikho umlobi owodwa odla ukudla okunomdanso okhuthaza ukudla okungekho-carb. Ngisho ne- Atkins Induction , ephansi kakhulu kuma-carbohydrate, akuyona "i-carb", isho ukuthi idlule amasonto amabili kubantu abaningi, futhi empeleni ingase isweke ngokuphelele, ngokusho kwe-Atkins website.
- Abalobi bokudla abancoma ukunciphisa ama-carbs banamazinga ahlukene ahlose ama-carbohydrate .
- Cishe zonke izidlo ezincane ze-carb zibiza amazinga we-carbohydrate ukuthi alungiswe kumuntu ngamunye .
Inganekwane: Ukudla Okunciphisa-I-Carb Kudikibala Ukudla Imifino Nezithelo
Ngenxa yokuthi ama-kilojoule emifino nezithelo ikakhulukazi avela ku-carbohydrate, abantu bakholelwa ukuthi abavunyelwe ekudleni okuphansi kwe-carb. Okuphambene kuyiqiniso.
Nazi amaqiniso:
Imifino engekho-starchy ivame ukuba ngaphansi kwamapiramidi aphansi aqonde ukuthi yibo "abasebenzi bokuphila" ekudleni, esikhundleni sezinhlamvu kulowo msebenzi.
Abantu abalandela indlela ephansi yokudla badla cishe imifino kunabantu abaningi.
Ngokuyinhloko, imifino kanye nezithelo ezincane-i-carb yizona zinto eziyinhloko ezidliwa yi-carb lapho kulandela indlela yokudla ephansi.
Inganekwane: Ukudla Okuphansi-I-Carb Kunokwanele Fiber
Ukucabanga ukuthi njengoba i-fiber i-carbohydrate, ukudla okuphansi kwe-carb kufanele kube ngaphansi kwe-fiber. Kodwa nasi iqiniso ngemuva kwalokhu okushoyo:
- Njengoba i-fiber ihlala ingeneke (eqinisweni, iyanciphisa umthelela wamanye ama-carbohydrates egazini legazi), iyakhuthazwa ekudleni okuphansi kwe-carb.
- Ukudla okuningi kwe-carb kuphezulu ku-fiber , futhi ekudleni okukhuthaza ukubalwa kwe-carb , i-fiber ayifaki ekubalweni.
Inkolelo-mbono: Abantu Ukudla Ukudla Okunciphisa I-Carb Kunesifo Sezinhliziyo Zezinhliziyo
Esikhundleni sokubangela izifo zenhliziyo, kunezinzuzo zezempilo ezidliwayo zokudla ezincane ezihlotshaniswa nempilo yenhliziyo.
- Ukutadisha ngemva kokufundwa kubonisa ukuthi ukucindezeleka kwegazi, i-cholesterol, i-triglycerides, kanye nezinye izimpawu zengozi yesifo senhliziyo zithuthukisa ekudleni okuphansi kwe-carb.
Ngisho nezidlo ezincane ezisezingeni eliphansi ezinamafutha amaningi kanye namaprotheni azibonwanga ukuthi zibeka ingozi yesifo senhliziyo.
Inkolelo-ze: Ukudla Okuphansi-I-Carb Kuzolimaza Izinso Zakho
Ukucabanga lapha ukuthi ngoba abantu abanesifo sezinso ngokuvamile bakhuthazwa ukuba badle amaphilisi aphansi amaprotheni, ukudla okuphakeme kwamaprotheni kuzobangela isifo sezinso. Ukudideka lapha yilapho impilo yakho yezinso ikhona lapho uqala ukudla okuphansi kwe-carb.
Ukudla okuphansi kwe-carb ngokuvamile akukona okwedlula amaprotheni kunamazinga asanda kunconywa. Nakuba abantu baseMelika abaningi bethola amaprotheni amaningi kunalokho okudingekile, akukho ukulungiswa namaprotheyini okwehlisa impilo yezinso kwabanye abantu abanempilo ekudleni okuphansi kwe-carb.
Inkolelo-ze: Ukudla Okuphansi-I-Carb "Kuyokhipha I-Calcium Emathangeni Akho"
Lokhu kusekelwe emcimbini wokuthi ukudla okuphansi kwe-carb kuhlale kuphezulu amaprotheni.
Abantu abathandwayo bokudla amaprotheni bavame ukuba ne-calcium engaphezulu emcinini wabo. Kodwa lokhu kubonakala sengathi i-herring ebomvu.
Ucwaningo luye lwabonisa ukuthi amaprotheni, kunokuba abangele ukulahleka kwamathambo, empeleni avikele amathambo ethu ekulahlekelweni kwethambo, ngakho-ke ukudla okuncane kwe-carb kungase kusekele impilo yethambo ngisho noma kunamaprotheni amaningi.
Inganekwane: Atkins "Wafa Ngokudla Kwakhe"
Abantu abaningi basacabanga ukuthi ukufa kukaDkt. Robert Atkins, umsunguli we- Atkins Diet , kungenxa yokudla kwakhe, kodwa nansi i-rundown:
- U-Atkins ushone ngokulimala kwekhanda okubangelwa ukuwa.
- Ngaphezu kwalokho, wayengenamandla kakhulu lapho efa, kodwa wathatha uketshezi oluningi esibhedlela ngesikhathi enesifo esiqinile esamenza abe nesisindo ngemuva kokulimala.
Ngezansi: Ungakholelwa i-Hype
Akudingeki ubheke kakhulu kumaphephandaba (ikakhulukazi kwi-intanethi) ukuze uthole "amaqiniso" mayelana nokudla okuncane-kwe-carb okufana nalezi. Kubalulekile ukuthi impilo yakho ihambe ngaphezu kwezinganekwane futhi uthole ukuthi iyiphi indlela engcono kakhulu yokudla impilo yakho.
> Imithombo:
> Bonjour JP. Amaprotheni I-Intake ne-Bone Health. I-International Journal ye-Vitamin and Nutrition Research . 2011; 81 (23): 134-142. i-doi: 10.1024 / 0300-9831 / a000063,
> Brinkworth GD, uBuckley JD, Noakes M, Clifton PM. Umsebenzi we-Renal Ukulandela Ukulahlekelwa Kwesisindo Sesikhathi Eside Kwabantu Abaningi Nge-Abdominal Obesity Nge-Diet-Low-Carbohydrate Diet Diet vs High-Carbohydrate Diet. I-Journal ye-American Dietetic Association . 2010; 110 (4): 633-638. doi: 10.1016 / j.jada.2009.12.016.
> Noakes TD, Windt J. Ubufakazi obusekela imithi ye-low-carbohydrate yokudla okunamafutha amaningi: ukubuyekezwa okulandwayo. I-British Journal yeMidlalo Yezokwelapha . 2017; 51 (2): 133-139. i-doi: 10.1136 / amabjsports-2016-096491.