Ukuthola izinga lakho lokuzwela koShukela
Isidlo ngasinye se-carb esincane sincoma izinga elihlukile lokunciphisa ama-carbohydrate. Ukuze uthole izinzuzo zokusika emuva ku-carbs, iyiphi indlela engcono kakhulu? Ngokuqinisekile kuyamangalisa uma uzama ukuthola indlela engcono kakhulu yokudla.
Iqiniso liwukuthi akekho izinga le-carb elizoba ngcono kuwo wonke umuntu. Abalobi abahlukahlukene bokudla abancinci baxoxa ngokumelene nokumelana kwamagciwane, ukuzwela ushukela, noma ukubekezelelana kwe-carbohydrate.
Zonke ziyizinto ezifanayo: umzimba womuntu ngamunye unekhono elihlukile lokuphatha i-carbohydrate, futhi ukukhohlisa ukuthola ukuthi yini enhle emzimbeni wakho. Iningi lezidlo ezincishisiwe-zama-carb zizama ukuxazulula le nkinga ngokunikeza izindlela zokwenza ngcono ngokwezifiso ukudla.
Inhloso Yezidlo Eziphansi ZaseCarb
Umgomo we-carb low diet ukuthola izinga eliphakeme kakhulu le-carb lapho uzolahlekelwa khona noma ugcine isisindo futhi ungabi nezifiso ezizokwenza ukuba udle ngokweqile. Lezi zifiso ziwuphawu olubaluleke kakhulu, futhi cishe zonke izincwadi ezincane zokudla kwe-carb zikhuluma ngakho. Esinye sezici ezithinta kakhulu izidlo ezincane-ze-carb ukuthi abantu abazitholi ngokwabo befuna ukungena ngezikhathi ezithile. Ukukhululeka kulezo zikhalo kukhululeka kakhulu kangangokuthi kuguqula abantu abe abalandeli abazinikele ekunciphiseni i-carb. Ezinye izibonakaliso ezinhle zokudla izinga elifanele le-carb zinyuka amandla nokuqapha kwengqondo.
Abantu abanesifo sikashukela noma i-prediabetes bangakwazi futhi kufanele babheke ukuthi ukudla kwabo kuthinta kanjani i-glucose yegazi labo, futhi balwela ukulawulwa kweshukela okungcono kakhulu wegazi abangayifinyelela.
U-Atkins ubiza iphuzu lapho umuntu angadla khona ama-carbohydrate amaningi ngenkathi elahlekelwa isisindo futhi athole nezinye izinzuzo zokudla "i-Critical Level of Losing" (CCLL). U-Arthur Agatston we " South Diet Diet " akanalo igama, kodwa ukhuthaza ukuthi i-dieters eSigaba sesi-2 secebo lakhe kancane kancane iphakamisa izinga layo le-carbohydrate kuze kube yilapho lizwa izifiso, bese libuyela phansi.
Ukufinyelela kuNjongo
U-Atkins no-Agatston bobabili badinga isigaba sokuqala sokudla kwesidlo sabo. Lesi yisigaba esiye sabangela ukugxeka kakhulu. Kusemthethweni ukubuza ukuthi kuyadingeka yini ukusika ama-carbs okuningi, ngisho nesikhathi esifushane. Abanye, ikakhulukazi i- American Diabetes Association , batusa ukunciphisa kancane kancane i-carbohydrate ukuthola imali engcono kakhulu. Kunezinzuzo nezindleko kuleyo ndlela ngayinye.
Ingabe lokhu kuncike kwezobuciko ngokwezifiso ezithile kunezesayensi? Abantu abathintekayo kuma-carbohydrate baqhubeka. Abanye bazozuza ngokunciphisa amancane ama-carbohydrate, kanti abanye badinga ukunciphisa okukhulu ukuzwa izinzuzo.
Uma wonke umuntu ehamba ngokudla okunciphise okuncishisiwe, amaphesenti amancane azovuna izinzuzo. Uma wonke umuntu ehamba ngokudla okunomkhawulo, cishe bonke bayothola izinzuzo zomkhawulo we-carb, kodwa bangase babe nemiphumela emibi ekudleni ngokwabo, ikakhulukazi ngesonto lokuqala.
Iqhinga ukuthola indlela yokusiza umuntu ngamunye ukuba angenele ezingeni elihle kakhulu lokudla kwabo. Ukuthola izinga eliphezulu le-carb lapho izinzuzo zingatholakala khona umgomo omuhle. Kodwa ingabe ukubuyisela emuva ngokuyinhloko indlela engcono kakhulu?
Iziphazamiso ezahlukene
Ukunciphisa okunzima ku-carbs esigabeni sokuqala cishe kuyindlela engcono kakhulu kwabanye abantu.
Kodwa kubonakala sengathi abantu abaningi bangakwazi ukuthola izinzuzo ngokuqala ezingeni eliphakeme le-carb nokugwema ezinye zezinkinga.
Ngesikhathi u-Atkins eqala abantu ngama-gramu angu-20 e-carbohydrate yansuku zonke, uMichael noMary Eades we "Protein Power" bathi amagremu angama-30, u-Diana Schwarzbein we " The Schwarzbein Principle " uthi okungenani ama-60, ukudla kwe-Zone kuthiwa ngu-100 kuya ku-150, kanti " Sugar Busters " cishe kwakuzoba cishe amagremu angu-140 kuya kwangu-200. Zonke lezi ziningi ngaphansi kweseluleko esijwayelekile sokudla okunomsoco, ngokuvamile esingaba ngu-250 kuya ku-300 amagremu we-carbohydrate nsuku zonke (kuye ngokuthi i-calories nezinye izici). Abantu kuzo zonke lezi zinhlelo bathi ngokuyinhloko into efanayo ngemiphumela emihle-ukunciphisa ukuthanda, amandla okwanda, njll.
Ufanele Uqale Kuphi?
Ungase ufune ukuqala okuncane ngaphezu kuka-Atkins. Ku-20 amagremu we-carbohydrate ngosuku, inani elibalulekile labantu lihlangabezana nemiphumela emibi . Kunzima futhi ukuthola uhla olugcwele lwezakhi zomzimba ngama-20 amagremu we-carbs ngosuku.
Uma uphakamisa isabelo se-carb kuya ku-30 noma, kangcono namanje, amagremu angu-40 ngosuku, kuba lula kakhulu ukudala izinhlelo zokudla okunomsoco ngokuphelele. Ezingeni eliphakeme le-carb uzokwazi ukudla ukudla okuhlukahlukene kakhulu futhi ugweme ukuthukuthela. Ungakwazi ukwandisa kusukela ngaleso sikhathi, njengoba nje u-Atkins no-Agatston bephakamisa.
Uma unesifiso se-carb noma isisindo somzimba, kuyisibonakaliso sokubuyela phansi ezingeni eliphansi le-carbohydrate elizokwenza inzuzo enkulu kakhulu okungenani ukungakhululeki. Lokho kuveza indlela yokudla abantu abangaphila nayo kunokudla okuphazamiseka.
Yikuphi amaCarbs okumele afake kuqala?
Uma ungeza ama-carbs, kungcono ukwengeza ucezu lwesinkwa noma i-apula? Bobabili i-Atkins no-Agatston banezincomo ezihlukahlukene mayelana nokufaka ama-carbs. Umuntu ngamunye uphendula ngokuhlukile kokudla okuhlukile. Abanye bangase benze kangcono ngama-starches, isibonelo amazambane amancane, kanti izithelo zisebenza kangcono kwabanye. Njengoba njalo, vumela izimpendulo zomzimba wakho zibe yisiqondiso sakho.
> Umthombo:
> Ukubala ama-carbohydrate. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/carbohydrate-counting.html