Izinganekwane eziyi-10 Mayelana Nokudla Okuphansi Kwe-Carb

-Delile

• 1. Ukudla okune-carb ephansi kusebenza wonke umuntu
• 2. AmaCarbs ayakhuluphala ngokwemvelo
• 3. Izaqathe, izithelo namazambane akunampilo ngenxa yama carbs
• 4. Ukudla okuphansi kwe-carb kufanele kube yi-ketogenic njalo
• 5. Wonke ama-carbs ushukela
• 6. Akunakwenzeka ukuthola isisindo ekudleni okuphansi kwe-carb
• 7. Ukuphuza ibhotela namafutha kakhukhunathi kuwumqondo omuhle
• 8. Amakholori akanandaba
• 9. I-fiber ayinandaba nempilo yomuntu
• 10. AmaCarbs abanga izifo
• Okubalulekile

Ukudla okuphansi kwe-carb kunamandla amakhulu.

Bangasiza ukuguqula izifo eziningi ezinzima, kufaka phakathi ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2, kanye nesifo se-metabolic syndrome.

Kodwa-ke, ezinye izinganekwane mayelana nalokhu kudla ziqhutshwa ngumphakathi ophansi we-carb. Eminingi yale mibono ayixhaswa isayensi.

Nazi izinkolelo ezi-10 ezivamile mayelana nokudla okuphansi kwe-carb.

1. Ukudla okune-carb ephansi kusebenza wonke umuntu

Izifundo zikhombisa njalo ukuthi ukudla okune-carb ephansi kusiza ekunciphiseni isisindo futhi kuthuthukise izinto eziyingozi kakhulu ezifweni (, 2, 3).

Lokho kusho, le ndlela yokudla ayifanele wonke umuntu.

Abanye abantu bangazizwa bengaphathekile kahle ekudleni, kanti abanye abayitholi imiphumela abayilindeleyo.

Ngokuphawulekayo, abagijimi nabantu abasebenza ngokomzimba badinga ama-carbs amaningi kakhulu kunalokhu kudla okungakunikeza.

ISIFINYEZO Ukudla okuphansi kwe-carb kungakhuthaza ukulahleka kwesisindo futhi kuthuthukise impilo kubantu abaningi. Kodwa-ke, lokhu kungenzeka kungasebenzi kuwo wonke umuntu - ikakhulukazi abasubathi.

2. AmaCarbs ayakhuluphala ngokwemvelo

Ukudla kakhulu ushukela nama-carbs acwengekile kulimaza impilo yakho.

Noma kunjalo, ama-carbs anciphisa kuphela uma ehlanjululwa futhi efakwe ekudleni okunambitheka kakhulu futhi okulula ukudla ngokweqile.

Isibonelo, amazambane abhakiwe anenqwaba yefayibha futhi akusiza uzizwe ugcwele - kanti ama-chip amazambane athosiwe kakhulu emafutheni ommbila futhi ayoliswe ngosawoti, okwenza ukuthi acutshungulwe kakhulu futhi abe umlutha.

Khumbula ukuthi iningi labantu emhlabeni jikelele, njengezakhamizi zesiqhingi saseJapan i-Okinawa, ligcina impilo enhle ngokudla okunama-carb aphezulu okubandakanya ukudla okuphelele, okungalungisiwe.

ISIFINYEZO Ngenkathi ukudla ngokweqile noma isiphi isakhamzimba esinomsoco wekhalori kuzodala ukuzuza kwesisindo, ama-carbs ngokwawo awakhuluphali uma efakwa ekudleni okulinganiselayo okususelwa ekudleni okuphelele.

3. Izaqathe, izithelo namazambane akunampilo ngenxa yama carbs

Ukudla okuningi kwangempela, kwendabuko kukhishwa ngamademoni ngama-carbers aphansi ngenxa yokuqukethwe kwawo kwe-carb.

Lokhu kufaka ukudla okufana nezithelo, amazambane aphelele, kanye noqathe.

Kubalulekile ukunciphisa lokhu kudla ku-carb ephansi kakhulu, ekudleni kwe-ketogenic - kepha lokhu akusho ukuthi kukhona okungahambi kahle ngalokhu kudla.

Kwezesayensi yokudla okunempilo, njengakwezemikhakha eminingi, umongo ubalulekile.

Isibonelo, kungaba ngcono kwezempilo ukufaka esikhundleni sokudla okungenamsoco ekudleni kwakho nge-carb ephezulu, ubhanana ovuthiwe. Kodwa-ke, kubantu abanesifo sikashukela abazama ukusika ama-carbs, ukwengeza ubhanana ekudleni kwabo kungaba yingozi.

ISIFINYEZO Yize kufanele unciphise ukudla kwakho okuphelele, izithelo nemifino ephezulu ekudleni okune-carb ephansi, lokhu kudla kusengaba yingxenye enempilo yokudla okunomsoco.

4. Ukudla okuphansi kwe-carb kufanele kube yi-ketogenic njalo

Ukudla okune-ketogenic kungukudla okune-carb ephansi kakhulu, imvamisa okubandakanya ama-gram angaphansi kwama-50 we-carbs ngosuku kanye nokudla okunamafutha aphezulu kakhulu (ama-60-85% ama-calories).

I-Ketosis ingaba yisimo se-metabolic esizuzisa kakhulu, ikakhulukazi kubantu abanezifo ezithile ezinjengesifo sikashukela, isifo se-metabolic, isithuthwane, noma ukukhuluphala ngokweqile (, 5,).

Kodwa-ke, lena akuyona ukuphela kwendlela yokulandela ukudla okune-carb ephansi.

Le ndlela yokudla ingafaka amagremu ayi-100-150 wama-carbs ngosuku - futhi mhlawumbe nangaphezulu.

Ngaphakathi kwalolu hlu, ungadla kalula izingcezu zezithelo ngosuku kanye nenani elincane lokudla okuphelele, okunesitashi njengamazambane.

Ngenkathi i-carb ephansi kakhulu, i-ketogenic diet ingaba yiyona ephumelela kakhulu ekulahlekelweni kwesisindo esisheshayo kanye nezimpawu zokugula eziningana, ayisebenzi kuwo wonke umuntu.

ISIFINYEZO Ukudla kwe-carb ephansi akudingeki kube yi-ketogenic. Kulabo abazizwa bengafuni ukuya ku-keto, ukudla okuvamile okune-carb namanje kunganikeza izinzuzo eziningi.

5. Wonke ama-carbs ushukela

Ukumangalela ukuthi wonke ama-carbs ehlukaniswe noshukela ohlelweni lokugaya ukudla kuyiqiniso - kepha kuyadukisa.

Igama elithi “ushukela” lisebenza koshukela abahlukahlukene abahlukahlukene abanjengo-glucose, i-fructose, ne-galactose. Ushukela wethebula (i-sucrose) liqukethe i-molecule eyodwa kashukela exhunywe ku-fructose.

Isitashi, esitholakala ezinhlamvini namazambane, luchungechunge olude lwama-molecule eglucose. Ama-enzyme wokugaya agaya isitashi phansi ku-glucose ngaphambi kokumuncwa.

Ekugcineni, wonke ama-carbs (ngaphandle kwe-fiber) agcina njengoshukela.

Ngenkathi ushukela olula ugayeka kalula futhi ubangela ukukhuphuka okukhulu kwamazinga kashukela egazini, isitashi namanye ama-carbs ekudleni okuphelele akuvami ukukhuphula amazinga kashukela egazini njengalawo akuma-dessert nokudla okucwengisisiwe noma okusetshenzisiwe.

Ngakho-ke, kubalulekile ukuhlukanisa phakathi kokudla okuphelele nama-carbs acwengekile. Ngaphandle kwalokho, ungakholelwa ukuthi awukho umehluko wokudla okunempilo phakathi kwamazambane nebha yamaswidi.

ISIFINYEZO Wonke ama-carbs agayekayo afakwa egazini lakho ngendlela yama-carbs alula noma ushukela. Kodwa-ke, ukugaya i-carbs eyinkimbinkimbi kuthatha isikhathi, okuholela ekukhuleni okuhamba kancane futhi okuphansi emazingeni kashukela egazini.

6. Akunakwenzeka ukuthola isisindo ekudleni okuphansi kwe-carb

Abanye abantu bakholelwa ukuthi ukuzuza kwesisindo akunakwenzeka inqobo nje uma amazinga we-carb kanye namazinga e-insulin agcinwa ephansi.

Kodwa-ke, kungenzeka kakhulu ukuthola isisindo ekudleni okunama-carb aphansi.

Ukudla okuningi kwe-carb ephansi kunganciphisa, ikakhulukazi kulabo abathambekele ekudleni ngokweqile.

Lokhu kubandakanya ushizi, amantongomane, ukhilimu osindayo.

Yize abantu abaningi bengakudla lokhu kudla ngaphandle kwezinkinga, abanye badinga ukulinganisela ukudla abakudlayo uma befuna ukunciphisa isisindo ngaphandle kokuvimbela ama-calories.

ISIFINYEZO Ngenkathi ukudla okune-carb ephansi kuvame ukukhuthaza ukwehla kwesisindo, abanye abantu kungadingeka ukuthi balinganise ukudla kwabo okunamafutha aphezulu.

7. Ukuphuza ibhotela namafutha kakhukhunathi kuwumqondo omuhle

Yize kunenkulumo-ze yama-anti-fat eminyaka, ucwaningo lukhombisa ukuthi amafutha agcweleyo awalimazi njengoba bekucatshangwa ngaphambili (,,).

Akunasizathu sokugwema imikhiqizo yobisi enamafutha amaningi, ukusikwa okunamafutha kwenyama, uwoyela kakhukhunathi, noma ibhotela. Ngokulinganisela, lokhu kungukudla okunempilo.

Noma kunjalo, ukusebenzisa ngokweqile kungaba yingozi.

Yize kungahle kube semfashinini ukufaka izinqwaba zebhotela namafutha kakhukhunathi ekhofi lakho, ukwenza kanjalo kukunika ithuba elincane lokufaka okunye ukudla okunempilo, okunomsoco ekudleni kwakho.

ISIFINYEZO Ngenkathi ukudla ukudla okunamafutha agcwele kahle ngokulinganisela, gwema ukufaka kakhulu ekudleni kwakho. Esikhundleni salokho, khetha ukudla okuningi okugcwele amaprotheni ne-fiber.

8. Amakholori akanandaba

Abanye abameli be-carb ephansi bagomela ngokuthi ukudla ikhalori akunandaba.

Ama-calories ayisilinganiso samandla, futhi amafutha omzimba amane nje agcinwa amandla.

Uma umzimba wakho uthatha amandla angaphezu kwaleyo ongawasha, uyigcina njengamafutha omzimba. Uma umzimba wakho usebenzisa amandla angaphezu kwawakho, ushisa amanoni ukuthola amandla.

Ukudla okuphansi kwe-carb kusebenza ngokwengxenye ngokunciphisa ukudla. Njengoba zenza abantu badle amakhalori ambalwa ngokuzenzakalela, kunesidingo esincane sokubalwa kwekhalori noma ukulawula izingxenye (, 11).

Ngenkathi ama-calories ebalulekile ezimweni eziningi, ukuwabala ngokuqinile akudingekile ekudleni okunama-carb aphansi.

ISIFINYEZO Ukudla okunama-carb amancane kukhuthaza ukwehla kwesisindo ngokwengxenye ngokunciphisa ukudla nokudla ikhalori. Noma kunjalo, ama-calories asabalulekile kwezinye izidlo eziningi.

9. I-fiber ayinandaba nempilo yomuntu

Ama-carbs angenakudleka aziwa ngokuhlangana njenge-fiber yokudla.

Abantu abanawo ama-enzyme wokugaya i-fiber, kepha lesi sithako asikude nempilo yakho.

Kubalulekile kuma-bacteria akho esiswini, aguqula i-fiber ibe yizakhi eziwusizo njenge-fatty acid butyrate ().

Eqinisweni, ucwaningo oluningi lubonisa ukuthi i-fiber - ikakhulukazi i-fiber encibilikayo - iholela ezinzuzweni ezahlukahlukene, njengokuncipha kwesisindo kanye ne-cholesterol ethuthukisiwe (13,,).

Ngakho-ke, akulula nje kuphela kepha kunempilo yokudla ukudla kwezitshalo ezinothe ngemicu ekudleni okune-carb ephansi.

ISIFINYEZO I-fibre yingxenye ebaluleke kakhulu yokudla okunempilo. Ungadla kalula ukudla okuningi kwezitshalo ezinothe nge-fiber ekudleni okune-carb ephansi.

10. AmaCarbs abanga izifo

Abantu abaningi abaphilile emzimbeni bangadla ama-carbs amaningi ngaphandle kokulimala, inqobo nje uma begxila ekudleni okuphelele.

Kodwa-ke, kubantu abanokumelana ne-insulin noma ukukhuluphala, imithetho yomzimba yomzimba ibonakala ishintsha.

Abantu abanokungasebenzi kahle komzimba bangadinga ukugwema konke ukudla okuphezulu kwe-carb.

Gcina ukhumbula ukuthi noma ukukhipha ama-carbs amaningi kungadingeka ukuguqula isifo, akusho ukuthi yi-carbs uqobo ebangele ukugula.

Uma ungenakho ukungasebenzi kahle komzimba, kuhle ukudla ukudla okunama-carb amaningi - inqobo nje uma unamathela kokudla okuphelele, okungasetshenziswanga nokuzivocavoca umzimba njalo.

ISIFINYEZO Yize ukudla ukudla okune-carb ephansi kusiza abantu abaningi ukunciphisa isisindo futhi bathuthukise impilo yabo, akusho ukuthi indlela yokuphila ye-carb ephezulu nayo ayikwazi ukuba nempilo. Kuya kuphela ngomuntu, kanye nomongo.

Okubalulekile

Ngenkathi ukudla okune-carb ephansi kungakhuthaza ukulahleka kwesisindo futhi kusize nezimo eziningi zezempilo, izinganekwane eziningi ngazo zigcwele.

Kukonke, lezi zidlo azenzelwe wonke umuntu.

Uma ufuna ukusiza ukulawula isimo se-metabolic noma ukwehlisa isisindo ngokushesha, kulungile ukuzama ukudla okune-carb ephansi. Ngasikhathi sinye, le ndlela yokudla akuyona neze enempilo kunendlela yokuphila ehlanganisa ukudla okuphelele nokuzivocavoca umzimba okwanele.