Funda inani leCarbs Per Day ukuLawula isisindo
Uma uzama ukulahlekelwa isisindo ngokuya ekudleni okuphansi kwe-carb, uthola impi eqinile ngaphambi kwakho. Kungani? Ngoba ukudla okuvamile kwamaMelika kwenziwa ngokuyinhloko kwama-carbohydrate. Ukuzama ukunciphisa umthombo omkhulu wama-kilojoule ekudleni kwakho kungaba yinselele. Ngaphezu kwalokho, kunzima ukwazi ukuthi mangaki ama-carbs asezingeni eliphansi lokudla. Impendulo ingaba yinkinga.
Iyini isidlo se-carb esincane?
Ayikho incazelo esemthethweni ye-carbohydrates ephansi noma "ukudla okuphansi". Lokhu kusho ukuthi ayikho inombolo esemthethweni yama-carbohydrate amagremu kokudla okuphansi kwe-carb. Izinhlelo zokulahlekelwa kwesisindo ezikuvimbela noma ezifuna ukuthi ubale ama-carbohydrate ngokuvamile zibizwa ngokuthi ukudla okuphansi kwe-carb.
Imihlahlandlela yamanje yokudla iphakamisa ukuthi sidla amaphesenti angama-40 kuya kwangu-60 amakhalori wethu wansuku zonke kusuka ku-carbohydrate. Ngakho uma udla ama-calories angu-1500 ngosuku, ungadla ama-calories angu-600 kuya kwangu-900 ama-carbohydrate noma ama-150 - 225 amagremu ama-carbohydrate usuku ngalunye ukuze uhlangabezane nalesi siqondiso. Ngokuyisisekelo, noma yini engezansi ingabhekwa njengokudla okuphansi kwe-carbohydrate.
Ezinye izidlo ziphansi kakhulu ku-carbohydrate. Ukudla okune-ketogenic , okubizwa ngokuthi "i-keto yokudla" yiyona ndlela ephansi kakhulu yokudla plan. Kuhlelo, udla kakhulu (ngokuvamile amaphesenti angama-90) ama-calories akho avela kumafutha kanye nawo wonke amaprotheni nama-carbs. Ukudla ngezinye izikhathi kunqunywe odokotela ukuphatha ukuphazamiseka kwengcindezi, kodwa ezinye ze-dieters ziyakwazi ukunciphisa isisindo ohlelweni.
Zingaki I-Carbs Esesidlweni Se-Carb Low?
Izindlela eziningi zokudla ze-carbohydrate ozibonayo zikhangiswa ku-intanethi noma kumamagazini zincoma ukuthi unciphise ukudla kwakho kwe-carb kude ngaphansi kweziqondiso eziphakanyiswa uhulumeni. Futhi uma ubona izinhloko eziphathelene nokudla okuncane kwe-carbohydrate ezindabeni, izidlo ezincane ze-carb ezifundwayo ngokuvamile ziphansi kakhulu kuma-carbohydrate.
Esinye isifundo esikhulu sokudla, isibonelo, abacwaningi bachaza ukudla okuphansi kwe-carbohydrate njengoba kunoma yikuphi ukudla okuvumela ukudla okungaphezulu kwama-gramu angu-60 we-carbohydrate ngosuku. Ngenkathi olunye ucwaningo lwamuva luchaza ukudla okuphansi kwe-carbohydrate engaphansi kuka-40 amagremu ngosuku.
Udidekile? Awusodwa. Ngabuza isazi sokudla okunomsoco uMarius Spano, MS, RD, CSCS, CSSD ukuchaza ukudideka kwe-carb ephansi ngamagama alula.
"Ayikho incazelo ejwayelekile ye-carbohydrate yokudla. Esikhundleni salokho, ukudla okunama-carbohydrate ephansi ngezinye izikhathi kuchazwa inani lamagremudididididididi asetshenzisiwe futhi ngezikhathi ezithile kuthathwa njengamaphesenti okudla kwekhalori jikelele. Ngichaza ngokujwayelekile ukudla okuphansi kwe-carbohydrate njengelinye okuqukethe amagremu angu-20 kuya kwangu-70 we-carbohydrate ngosuku. I-carbohydrate ephansi kakhulu iqukethe okungaphansi kuka-20 amagremu ngosuku. "
Indlela Yokuya I-Carb Ephansi Ukulahlekelwa Isisindo
Uma unquma ukubala ama-carbs ukuze ulahlekelwe isisindo , qiniseka ukuthi uwabala ngokufanele. Khumbula ukuthi kukhona umehluko phakathi kwamagremu ama-carbohydrate nama- khalori avela ku-carbohydrate.
Kwilebula le-Nutrition Facts, abakhiqizi bokudla kudingeka babhale amagremu we-carbohydrate emkhiqizo wabo. Igramu ngayinye ye-carbohydrate inikeza ama-calories angu-4 eamandla. Ngakho ukudla okuqukethe amagremu angu-15 we-carbohydrate izonikeza umzimba wakho ngama-khalori angu-60 kusuka ku-carbs.
Futhi uma ungathà sina ngokulahlekelwa isisindo, uzofuna ukuqapha ukudla kwakho kwe-carbs emihle kanye ne-carbs emibi, futhi. Ezinye izinhlelo zokulahlekelwa isisindo, njengehlelo elithandwayo le-Atkins , zisiza u-dieters ukhethe ama-carbs angcono ngokufundisa i-dieters ukuthi ungabala kanjani ama-carbs enetha . Kungakhathaliseki ukuthi uluphi uhlelo olukhethayo, zama ukunciphisa ukudla kwakho kwe-carbohydrate ehlanjulisiwe, iziphuzo zoshukela kanye namaswidi. Esikhundleni salokho, thola ama-carbohydrate akho ama-khalori avela emifino enobuthi kanye nezinhlamvu ezigcwele ngemiphumela emihle kakhulu.