Okubalulekile ngokudla okuphansi kwe-Carb
Abantu bavame ukucabanga ngokuqala ukudla okuphansi-carb ngoba sebezwile ukuthi kuyindlela elula yokulahlekelwa isisindo noma bawile umxhwele emqondweni wokuthi "ama-carbs awonakele." Ezimweni eziningi, abantu bangase bangazi ukuthi yini i-carbs futhi ibacabanga ukuthi ifana nokudla okune-starchy.
Ukudla okuphansi kwe-carb kunezinzuzo zabo . Kungaba yindlela enhle yokulahlekelwa isisindo, futhi bangakwazi ukubhekana nokukhathazeka okubucayi kwezempilo futhi basisize siphila impilo enempilo, eningi yokuphila.
Ungase uthi: Kodwa ngacabanga ukuthi kubi ukusika iqembu lokudla. Lokho kungaba yinkinga uma ungaqapheli ukuthi yini oyidlayo. Kodwa ukudla okuncane kakhulu kwe-carb ngokuqinisekile kungagcwalisa zonke izidingo zakho zomsoco uma ukhetha ukudla ngokuhlakanipha .
Ukuqonda ama-carbohydrate
Emphakathini wethu owaziyo umzimba, akuyona into engavamile ukuzwa abantu benqaba isinkwa, i-pasta, namazambane ngoba badinga "ukubukela ama-carbs abo." Lokhu akukona nje ukwedlulela kwesayensi; ihluleka ukuthatha lokho ukudla okuphansi okuyi-carb ngempela.
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I-Ketosis Akuyona Emibi Njengabantu Abaningi Cabanga
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Ngingakanani Isisindo Engingayilahla Ngomsoco Ophansi?
Futhi ngenkathi, yebo, ukudla okunomsoco njengesinkwa, i-pasta, namazambane kukhona ama-carbohydrate, hhayi wonke ama-carbohydrate ayi-starch. Ukuvuselelwa okusheshayo ekuzileni kwezinto eziphilayo kanye nokudla kungachaza.
Ama-carbohydrate ayihlobo lomsoco owenziwe ushukela olulula (i- monosaccharides ) elibopha ndawonye ukwenza ama-molecule aqinile. Kuye ngokuthi amashukela ahlangene kanjani, angase enze ama-disaccharides (ushukela kabili njenge-lactose ne-sucrose), ama-oligosaccharides (amashukela amane amathrekhi ambalwa okuthiwa ama-glycoprotein kanye ne-glycolipids), nama-polysaccharides (ushukela omude wamaketanga, njenge-starch ne-cellulose).
Uma udla ama-carbohydrate afana nesitashi noma ushukela, umzimba wakho uzokuguqula ube yi-glucose ukuze uphethiloli.
Ezinye ukudla ezicebile ze-carbohydrate ziphukile phansi ngokushesha kunabanye futhi, ngokwenza kanjalo, kubangele i-spike engazelelwe egazini legazi. Silinganisa lezi spikes besebenzisa uhlelo olubizwa ngokuthi i- glycemic index (GI) .
Iqiniso liwukuthi abaningi bethu badla ama-carbohydrate amaningi kunokuba imizimba yethu ikwazi ukubhekana nayo. Singazibona lokhu ngesifo sikashukela esidla ukudla okuningi futhi silahlekelwe isilapha segazi. Ngakho-ke, ukuhloswa kokudla okuncane, ukunciphisa ukusetshenziswa kwe-carbohydrates ukugcina i-GI yethu isheke, ngenkathi kugcinwe ukudla okunomsoco futhi kutholakala ukulahleka kwesisindo esimeme.
Noma kunjalo, lokho akusikisela ukuqedwa kwama-carbs. Ama-carbohydrate abalulekile empilweni yakho ngaphandle kwabo, uzobe ucindezelwe kanzima ukusebenza. Ukudla okuphansi kwe-carb kumane kuthatha ukuthi ugcine ukudla okunempilo ukugcina umzimba wakho usebenza ngokushelela nganoma yisiphi isisindo esiphezulu esiza ngokweqile.
Ingabe ukudla okunama-Carb Okuphansi Kumuntu Wonke?
Cishe wonke umuntu angazuza ngokungadli ushukela omningi. Izinhlangano ezinkulu zezempilo manje zisitshela ukuthi sinciphise ushukela oweneziwe esiwudla amathisipuni amaningana ngosuku ( funda kabanzi mayelana nalezi zincomo, futhi ukuthi usheshe wanezela kanjani ushukela ekudleni kwethu ungangezelela ).
Isilinganiso abantu abazozuza ngaso ekunciphiseni kakhulu kwe-carbohydrate kuhlobene nokuthi imizimba yethu ngayinye isingatha kanjani ama-carbohydrate, njengoshukela kanye nokudla kokudla kwethu konke kuphelela njengoshukela emizimbeni yethu. Isayensi icacile ukuthi abantu abaneqembu elihlobene lezinkinga ezibandakanya ukushukela kwe-insulin, ama-prediabetes, uhlobo lwesifo sikashukela, kanye nesifo se-metabolic kungenzeka ukuthi bazuze ekudleni okungezansi kwe-carb kunezinye izindlela zokudla. (Kubalulekile ukukhomba ukuthi abantu abaningi abanezimo abazi.) Lokhu kuhlanganisa nabantu abanokuthi kunesisindo sokukhuluphala okuvamile.
Abantu abangenayo lezi zinkinga kungenzeka ukuthi baningi kakhulu endleleni yabo yokudla yokunciphisa umzimba nokuphucula impilo.
Uma uthatha imithi yokwehliswa kwegazi glucose noma ukucindezelwa kwegazi, hlola nodokotela wakho ngaphambi kokuqala indlela encane yokudla, njengoba umthamo owuthatha ungadinga ukulungiswa .
Izinhlelo eziphansi ze-Carb
Akekho "ukudla okuphansi kwe-carb." Leli gama elibanzi elihlanganisa izincwadi eziningi zokudla ezidumile, kanye nokudla amapulani angahambisani nesakhiwo esiqinile.
Into eyodwa abahlanganyela ngayo kuwukuqothula ushukela noshukela abaningi.
Ukudla okuphansi kwe-carb kungabuye kubhekiswe njengokunciphisa-ama-carbohydrate noma ukudla okuphansi kwe-glycemic.
Uma ufunda mayelana nokudla okuphansi kwe-carbohydrate, "i-carb ephansi" ichazwa ngezindlela eziningi ezihlukene, kusukela kumakhemikhali engaphansi kancane kunalokho ngokuvamile kuvunyelwe kuze kube yizibalo ezincane kakhulu ze-carbohydrate ngosuku.
Lokho kusho ukuthi kunezindlela ezintathu ezijwayelekile zokusebenzisa indlela ephansi yokudla:
- Vele Nciphisa I-Carbohydrate: Ungakhetha ukusebenzisa i-piramidi yokudla ephansi-phansi njengesiqondiso. Lokhu kukuvumela ukuba uhlanganise ukudla ngokusekelwe kokudla okulinganiselayo kwemifino ephansi ye-carb, izithelo ezincane ushukela, amafutha enempilo, nama-proteine amaningi (okungaphansi kwama-35 amaphesenti we-caloric yakho yansuku zonke).
- Thola inani elihle kakhulu lama-carbohydrate ngawe: Ngamunye wethu unezinga elihlukile lokubekezelelana kwe-carbohydrate (ngaphezulu ngalokhu ngezansi), futhi ezinye izinhlelo zigxile ekunqumeni ukuthi yikuphi lokho nokulungisa ukudla kwakho ngokufanele. Lokhu kuhlanganisa i- Atkins Diet , i- South Beach Diet , kanye ne- Paleo Diet .
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Funda nge-ketoni ku-Low-Carb Diets ku-Sibutsetelo esifushane
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Funda ukuthi kungani amazambane aphakamisa igazi lakho i-Sugar More Than Sugar Actual
- Funa Ukudla Kwe-Ketogenic: Enye yezinhlelo ezithandwayo kakhulu ukudla okune-ketogenic, ukudla okunomsoco kakhulu okubangela umzimba ukuba usebenzise amafutha esikhundleni seglucose. Lokhu kubeka umzimba esimweni esibizwa ngokuthi i-keto-adaptation, lapho ukushiswa kwamafutha kungakhula khona amandla nokuqina.
Yini Engingayidla?
I-Plan-specifics eceleni, imithi eminingi ephansi-carb ihlanganisa eziningi zemifino engekho isisindo ; ukudla kanye / noma amaqanda , neminye imithombo yamaprotheni ; izithelo zeshukela ezincane (ezifana namajikijolo); ukudla kokudla (okufana noshizi kanye ne- yogurt ); amantongomane nembewu ; kanye nokudla okunamafutha enempilo. Qaphela, futhi, ukuthi kungenzeka ngokuphelele ukulandela ukudla okudliwayo kwemifino ephansi .
Kukhona nezinye "ezengeziwe" ezitholakalayo ezizosiza ukuhambisana nalezi zokudla, njenge-torbol ephansi ne- low-carb condiments . Ungase umangale ngokudla okuhlukahlukene okungafakwa ndawonye nezithako ezincane-ze-carb, ngisho nokufaka izimpahla eziphekwe kanye nama-dessert .
Hlola ezinye zokupheka ezisezingeni eliphansi , uhlu lokudla "kufanele lube" , futhi okudingekayo kube yiziqu .
Uma usudla isilinganiso esifanele sama-carbohydrate kuwe, isifiso sakho kufanele siphinde usethe futhi ngeke ube olambile. Kufanele udle uma ulambile futhi uze ukwanelise, udle ukudla okuvunyelwe ohlelweni owukhethayo. Kodwa khumbula: Kungenxa yokuthi ukudla "kuvunyelwe" akusho ukuthi kuwumqondo omuhle wokuwudla ngokweqile. Ushizi yisibonelo esihle.
Ukuqalisa
Okokuqala, ikakhulukazi uma ulawula isimo sempilo, kuwukuhlakanipha ukubandakanya ithimba lakho lokunakekelwa kwezempilo esinqumweni sakho sokuhamba ngaphansi kwe-carb, ngakho-ke bangakwazi "ukususa" uma ngabe uhlelo lokudla lokudla oluphansi lungakulungele wena ukuthi ukudla kwakho kwe-carb kuthinta kanjani impilo yakho yonke, futhi unikeze isiqondiso endleleni.
Uma uqala ukudla okuphansi, qalisa ngokwenza izinguquko ezengeziwe , ugxile kwi- carbs engalungile owaziyo ukuthi akufanele ube nayo. Khetha ukudla okulodwa noma kokubili ngesikhathi. Ungamangala ukuthi kungenziwa kanjani ngcono ngokwenza ambalwa, ama-tweaks amancane.
Gwema ushukela owengeziwe kanye namanye ama-carbohydrate ahlanzekile . Ukubusa okungekho "okumhlophe," okufaka ukuqedwa kweshukela, ufulawa omhlophe, ilayisi omhlophe, namazambane okuvela ekudleni, kuyindawo enhle yokuqala.
Ukulungiswa okulula kakhulu kudlulisa kuzo zonke iziphuzo zoshukela, ezinomsoco omncane futhi zingabangela ukutholakala kwesisindo (naphezu kokuba ngaphansi kwe-index glycemic ).
Yazi Imingcele Yakho
Ngamunye wethu unezinga elihlukile lokubekezelelana kwe-carbohydrate. Njengoba sikhula, lokho kubekezelela kuncike ekunciphiseni, okungabangela izinga lokushukela egazini le-"rollercoastering", ikakhulukazi uma siqhubeka nokudla okufanayo okuphezulu. Kwezinye izimo, umuntu angathuthukisa ukumelana nesifo se-insulin noma ahambe eduze nesandulela ngculaza.
Izinhlelo ezifuna ukukusiza ukuthola izinga lakho eliphakeme le-carbohydrate ngokuvamile liluleka ukunciphisa ama-carbohydrate ezingeni eliphansi bese kancane kancane lengeza ama-carbohydrate kuze kube yilapho ezinye noma zonke ezilandelayo zikhona:
- Ukuyeka ukulahlekelwa isisindo
- Inzuzo yesisindo
- Ukubuya kwezifiso ze- carb
- Ikhono elincane lokulawula i-glucose yegazi lakho
- Ukuhlushwa okuncane noma amandla aphansi
- Ukuhlolwa kwegazi okudalula ukuthi i- triglycerides yakho ivukile
- Umfutho wegazi ophezulu
Lokho kusho ukuthi kungakhathaliseki ukuthi ulandela yini, njalo ulalele umzimba wakho futhi ucabange ukulungisa ukudla kwakho uma uhlangabezana nemiphumela emibi; ungase futhi uthande ukubonisana nodokotela wakho kanye / noma odlayo.
Isikhathi sokulungiswa
Ukudla okuphansi kwe-carb kungase ibe yindawo entsha ngokuphelele kuwe. Kuyasiza ukuqaphela amaphutha avamile abantu abawenzayo ekudleni okuncane , okuhlanganisa ukugwema amafutha nokukhohlwa i-fiber, ngakho ungawagwema.
Kungase kube yinsimu entsha yomzimba wakho . Abantu abaningi abasebenzisa indlela yokudla ephansi kakhulu bakhuluma "ukuphahlazeka kwe-carb" -kufeza i-jittery, lethargic, noma nje kuphela. Ukufunda okwengeziwe ngalokho ongase uhlangabezane nakho phakathi neviki lakho lokuqala eliphansi lingasiza. Ukuqokwa kungomphumela owodwa ongase ube nomphumela ongamangazi abanye abadli be-carb abaphansi.
Funa Ukusekelwa
Ukudla okuphansi kwe-carb akufanele kube umkhuba owamukelayo. Kumele kube yikhetho elihloswe ekuthuthukiseni impilo yakho-eliguqukayo futhi liguquke njengoba ushintsha.
Ukwenza izinguquko zendlela yokuphila akulula, ikakhulukazi uma unabantu noma imikhuba evumbela ukuba ufinyelele imigomo oyibeke yona. Ukuze uvimbele lokhu, zizungeze nabantu abaqonda imigomo yakho futhi bangase bahlanganyele nawe ekwenzeni izinguquko ezifanayo. Lokhu kubaluleke kakhulu phakathi nezinyanga ezintathu zokuqala kokuthola ukudla okuncane okuyi-carb (noma noma yikuphi ukuguqula indlela yokuphila, ngaleyo ndaba), emva kwalokho imikhuba ijwayele ukuhlala njengendlela evamile.
Uma ungenaso ukwesekwa okusheshayo, faka iforamu le-intanethi noma iqembu lokusekela lapho ungahlanganyela khona izinselelo zakho nokuphumelela. Futhi, uma kuziwa ezimpumelelo, zibeke uphawu, zigubhe, futhi wabelane ngazo nabangani. Lezi ezinye zezindlela zokuthola ukuqiniswa okuhle njengoba uthatha isinyathelo sokuqala ukuthola indlela yokuphila enolwazi, ephansi.
Izwi elivela
Uma umzimba wakho uvumelanisa nendlela yakho entsha yokudla, ungathola ukuthi uthole imivuzo eminingi. Abantu abaningi bathola, isibonelo, ukuthi ukuguquka kwenhliziyo kungaphansi noma kuhambe. Ungathola ukuthi uyakwazi ukugxila okungcono futhi ube namandla amaningi.
Njenganoma iyiphi indlela yokudla, ulwazi lunamandla. Yenza lokhu kuguqulwa endaweni yezemfundo ukuze uthole imiphumela emihle futhi uhlale kahle.
> Imithombo:
> Accurso A, Bernstein RK, et al. Ukunciphisa ukudla kwe-carbohydrate kuhlobo lwesibili lwesifo sikashukela kanye nesifo se-metabolic: isikhathi sokuhlolwa okubucayi. Ukudla kanye noMetabolism (Lond). (2008) Apr 8; 5: 9
> Cornier MA, Donahoo WT, et al. Ukuzwela kwe-insulini kunquma ukuphumelela kokwakheka kwe-macronutrient ekudleni kwesisindo kubesifazane abakhuluphele. Ukudla ngokweqile Apr 13 (4) (2005) 703-9.
> McClain AD, Otten JJ, et. al. Ukuhambisana namafutha aphansi kanye ne-low-carbohydrate yokudla kuhluke ngesimo se-insulin ukumelana. Isifo sikashukela, ukukhuluphala, kanye ne-Metabolism. Jan; 15 (1) (2013) 87-90
> Shai, Iris, et al. "Ukulahlekelwa Isisindo Nge-Low-Carbohydrate, iMedithera, noma Ukudla Okunciphisa Ukudla." I-New England Journal of Medicine . 359: 229-241 (Julayi 17, 2008)
> I-Volek, i-JS, iFinney, i-SD. Umkhawulo we-carbohydrate unomthelela omuhle kakhulu kwi-syndrome ye-metabolic kune-fat fat diet. Lipids. Apr; 44 (4) (2009) 297-309.