Izifundo ezingama-23 nge-Low Carb kanye ne-Low Fat Diet - Isikhathi Sokuthatha Umhlalaphansi

-Delile

• Izifundo
• Ukwehla kwesisindo
• I-cholesterol ye-LDL (embi)
• I-cholesterol ye-HDL (enhle)
• Ama-Triglycerides
• Ushukela wegazi, amazinga e-insulin kanye nohlobo lwesibili sikashukela
• Ukushaya kwegazi
• Bangaki abantu abaqedile?
• Imiphumela emibi
• Okubalulekile

Uma kuziwa ekwehliseni isisindo, izazi zokudla okunempilo zivame ukuphikisana ngendaba "yama-carbohydrate uma kuqhathaniswa namafutha."

Izinhlangano eziningi zezempilo ziphikisana ngokuthi ukudla okunothe ngamafutha kungaholela ezinkingeni zezempilo, ikakhulukazi isifo senhliziyo.

Bajwayele ukuncoma ukudla okunamafutha aphansi, okuvimbela amafutha okudla abe ngaphansi kwama-30% wama-calories aphelele.

Kodwa-ke, inani elikhulayo lezifundo belilokhu liphonsela inselelo indlela ephansi yamafutha.

Abaningi manje bathi ukudla okuphansi kwe-carb, okunamafutha namaprotheni amaningi, kungasebenza kakhulu ekwelapheni nasekuvimbeleni ukukhuluphala nezinye izimo.

Lo mbhalo uhlaziya idatha evela ezifundweni ezingama-23 ngokuqhathanisa ukudla okuncane kwe-carb kanye namafutha amancane.

Zonke izifundo ziyizilingo ezilawulwa ngokungahleliwe, futhi zonke zivela emaphephandabeni ahlonishwayo, abuyekezwa ngontanga.

Izifundo

Izifundo eziningi eziqhathanisa i-carb ephansi kanye nokudla okunamafutha amancane zigxile kubantu abane:

• ukukhuluphala ngokweqile
• thayipha 2 sikashukela
• isifo se-metabolic syndrome

Abaphenyi bavame ukukala izinto ezinjengalezi:

• ukuncipha komzimba
• amazinga e-cholesterol
• ama-triglycerides
• amazinga kashukela egazini

1. UFoster, G. D. et al. Isivivinyo esingahleliwe sokudla okune-carbohydrate ephansi yokukhuluphala.I-New England Journal of Medicine, 2003.

Imininingwane: Abantu abadala abangamashumi ayisithupha nantathu abanokukhuluphala balandela amafutha aphansi noma ukudla okuphansi kwe-carb izinyanga ze-12. Iqembu lamafutha aphansi lalivinjelwe ikhalori.

Ukwehla kwesisindo: Ngemuva kwezinyanga eziyi-6, iqembu eliphansi le-carb lalilahlekelwe yi-7% yesisindo somzimba wabo wonke, uma kuqhathaniswa neqembu lamafutha aphansi, elahlekelwe yi-3%. Umehluko ububalulekile ngokwezibalo ezinyangeni ezi-3 nezingu-6 kepha hhayi ezinyangeni eziyi-12.

Isiphetho: Kube nokulahleka kwesisindo okuningi eqenjini eliphansi le-carb, futhi umehluko ububalulekile ezinyangeni ezi-3 nezingu-6, kepha hhayi i-12. .

2. Samaha, F. F. et al. I-carbohydrate ephansi uma iqhathaniswa nokudla okunamafutha amancane ekukhuluphaleni okukhulu.I-New England Journal of Medicine, 2003.

Imininingwane: Kulolu cwaningo, abantu abangu-132 abanokukhuluphala okukhulu (i-BMI ejwayelekile ye-43) balandele amafutha aphansi noma ukudla okuphansi kwe-carb izinyanga ze-6. Abaningi babene-metabolic syndrome noma uhlobo lwesibili sikashukela. Labo abadla ukudla okunamafutha amancane babenokudla okunomkhawulo kokudla ikhalori.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa isilinganiso samakhilogremu ayi-12.8 (5.8 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-4.2 kuphela (1.9 kg). Umehluko wawubalulekile ngokwezibalo.

Isiphetho: Labo abalandela ukudla okuphansi kwe-carb balahlekelwe isisindo esiphindwe kathathu kunalabo abadla ukudla okunamafutha amancane.

Kwakukhona nokwehluka okuphawulekayo ngokwezibalo kuma-biomarker amaningi:

• Ama-Triglycerides yehle ngo-38 mg / dL eqenjini eliphansi le-carb, uma kuqhathaniswa ne-7 mg / dL eqenjini lamafutha aphansi.
• Ukuzwela kwe-insulin kuthuthukile ekudleni okuphansi kwe-carb, kepha kwanda kancane ekudleni okunamafutha amancane.
• Ukuzila ukudla kweglucose amazinga awile ngama-26 mg / dL eqenjini eliphansi le-carb, kepha kuphela nge-5 mg / dL eqenjini lamafutha aphansi.
• I-insulini amazinga ehle ngo-27% eqenjini eliphansi le-carb, kepha lenyuka kancane eqenjini lamafutha aphansi.

Sekukonke, ukudla okuphansi kwe-carb kuveze izinzuzo eziningi zesisindo nama-biomarker abalulekile kulolu cwaningo.

3. USondike, S. B. et al. Ijenali Yezingane, 2003.

Imininingwane: Intsha engamashumi amathathu ekhuluphele ngokweqile ilandele ukudla okuphansi kwe-carb noma ukudla okunamafutha amancane amasonto ayi-12. Alikho iqembu elibeke umkhawulo ekudleni kwawo kwekhalori.

Ukwehla kwesisindo: Labo abadla ukudla okune-carb ephansi balahlekelwe amakhilogremu ayi-21.8 (9.9 kg), kanti labo abadla ukudla okunamafutha amancane balahlekelwe amakhilogremu ayi-9 kuphela. Umehluko wawubalulekile ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb lalahlekelwa isisindo esiphindwe kaningi esingu-2.3 futhi lancipha kakhulu emazingeni e-triglyceride nakuma-non-high-density lipoprotein (non-HDL) cholesterol. Ingqikithi nesisindo esiphansi se-lipoprotein (LDL) - noma "esibi" cholesterol - iwele eqenjini lamafutha aphansi kuphela.

4. UBrehm, uB. J. et al. Isivivinyo esingahleliwe ngokuqhathanisa ukudla okuphansi kakhulu kwe-carbohydrate kanye nokudla okunomkhawulo wekhalori ekudleni okunesisindo somzimba kanye nezici zobungozi benhliziyo kwabesifazane abaphilile.Ijenali ye-Clinical Endocrinology & Metabolism, 2003.

Imininingwane: Abesifazane abangu-53 ababekhuluphala ngokweqile kodwa benempilo enhle balandela amafutha aphansi noma ukudla okuphansi kwe-carb izinyanga ze-6. Iqembu elinamafutha aphansi likhawulele ukungena kwekhalori.

Ukwehla kwesisindo: Labo abaseqenjini eliphansi le-carb balahlekelwe isilinganiso samakhilogremu ayi-18.7 (8.5 kg), kanti labo abadla ukudla okunamafutha aphansi balahlekelwa isilinganiso samakhilogremu angu-8.6 (3.9 kg). Umehluko ububalulekile ngokwezibalo ezinyangeni eziyisithupha.

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiphindwe kayi-2.2 kuneqembu eliphansi lamafutha. Ama-lipids egazi athuthuke kakhulu eqenjini ngalinye, kepha bekungekho mehluko obonakalayo phakathi kwamaqembu.

5.Aude, Y. W. et al. .Izinqolobane Zemithi Yangaphakathi, 2004.

Imininingwane: Abantu abangamashumi ayisithupha abanesisindo sokukhuluphala ngokweqile balandela ukudla okune-carb ephansi obekunamandla amaningi e-monounsaturated, noma ukudla okunamafutha aphansi okususelwa kuNational Cholesterol Education Program (NCEP). Balandele indlela yokudla amasonto ayi-12

Womabili la maqembu anciphise ukungena kwawo kwekhalori.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lilahlekelwe isilinganiso samakhilogremu ayi-13.6 (6.2 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-7.5 (3.4 kg). Umehluko wawubalulekile ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiphindwe kaningi esingu-1.8, futhi kwenzeka izinguquko eziningana kuma-biomarkers:

• Isilinganiso sesinqe ukuya okhalweni umaka wamafutha esiswini. Le maki ithuthuke kancane ku-carb ephansi kepha hhayi eqenjini eliphansi lamafutha.
• Ingqikithi ye-cholesterol kuthuthukisiwe kuwo womabili amaqembu.
• Ama-Triglycerides yehle ngo-42 mg / dL eqenjini eliphansi le-carb, uma kuqhathaniswa ne-15.3 mg / dL eqenjini lamafutha aphansi. Kodwa-ke, umehluko wawungabalulekanga ngokwezibalo phakathi kwamaqembu.
• Usayizi wezinhlayiyana ze-LDL inyuke ngo-4.8 nm, nephesenti le- encane, i-LDL eminyene izinhlayiya zehle ngo-6.1% eqenjini eliphansi le-carb. Kwakungekho mehluko ophawulekayo eqenjini lamafutha aphansi, futhi izinguquko zazingabalulekanga ngokwezibalo phakathi kwamaqembu.

Sekukonke, iqembu eliphansi le-carb lalahlekelwa isisindo esithe xaxa futhi laba nokuthuthuka okuthile ezicini ezithile zobungozi ezibalulekile zesifo senhliziyo.

6.UYancy, W. S. Jr. et al. Izitatimende Zemithi Yangaphakathi, 2004.

Imininingwane: Kulolu cwaningo, abantu abangu-120 abanezindwangu ezikhuluphele ngokweqile neziphezulu zegazi balandela i-carb ephansi noma ukudla okunamafutha aphansi amasonto angama-24. Iqembu elinamafutha aphansi likhawulele ukungena kwekhalori.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe ngamakhilogremu angu-20.7 (9.4 kg) wesisindo somzimba wabo wonke, uma kuqhathaniswa namakhilogremu ayi-10.6 (4.8 kg) eqenjini lamafutha aphansi.

Isiphetho: Abantu abaseqenjini eliphansi le-carb balahlekelwe isisindo esikhulu kakhulu futhi baba nokuthuthuka okukhulu kuma-triglycerides egazi kanye ne-HDL (okuhle) cholesterol.

7. UVolek, J. S. et al. Nutrition & Metabolism (eLondon), 2004.

Imininingwane: Ocwaningweni olubandakanya abantu abangama-28 abanesisindo sokukhuluphala noma ukukhuluphala ngokweqile, abesifazane balandela i-carb ephansi kakhulu noma ukudla okunamafutha amancane izinsuku ezingama-30, kanti abesilisa balandela okunye kwalokhu kudla izinsuku ezingama-50. Kokubili ukudla bekuvinjelwe ikhalori.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe isisindo esikhulu kakhulu. Lokhu kwakuyiqiniso ikakhulukazi emadodeni, yize ayedla ama-calories amaningi kuneqembu elinamafutha aphansi.

Isiphetho: Abantu abaseqenjini eliphansi le-carb balahlekelwe isisindo esiningi kunaleso seqembu lamafutha aphansi. Amadoda ekudleni okuphansi kwe-carb alahlekelwe ngamafutha esiswini aphindwe kathathu kunalawo amadoda adla ukudla okuphansi.

8. UMeckling, K. A. et al. Ukuqhathaniswa kokudla okunamafutha aphansi nokudla okune-carbohydrate ephansi ekunciphiseni isisindo, ukwakheka komzimba, kanye nezici eziyingozi zesifo sikashukela nesifo senhliziyo kubantu abaphila ngokukhululeka, abesilisa nabesifazane abakhuluphele ngokweqile.Ijenali ye-Clinical Endocrinology & Metabolism, 2004.

Imininingwane: Abantu abangamashumi amane abakhuluphele ngokweqile balandela i-carb ephansi noma ukudla okunamafutha amancane amasonto ayi-10. Iqembu ngalinye lalinokudla okufanayo kwekhalori.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu ayi-15.4 (7.0 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-14.9 (6.8 kg). Umehluko wawungabalulekanga ngokwezibalo.

Isiphetho: Womabili la maqembu alahlekelwe isisindo esifanayo, futhi okulandelayo kwenzeka:

• Ukushaya kwegazi kwehle kuwo womabili amaqembu, womabili i-systolic ne-diastolic.
• Ingqikithi ne-LDL (embi) cholesterol kwehle eqenjini lamafutha aphansi kuphela.
• Ama-Triglycerides lawela kuwo womabili amaqembu.
• I-cholesterol ye-HDL (enhle) iphakame eqenjini eliphansi le-carb, kepha yawela eqenjini elinamafutha aphansi.
• Ushukela wegazi yehle kuwo womabili amaqembu, kepha kuphela iqembu eliphansi le-carb elinciphile insulini amazinga. Lokhu kukhombisa ukuzwela kwe-insulin okuthuthukile.

9.UNickols-Richardson, S. M. et al. Indlala ebonwayo iphansi futhi ukulahleka kwesisindo kukhulu kwabesifazane abakhuluphele ngokweqile be-premenopausal abadla ukudla okune-carbohydrate / amaprotheni aphezulu vs ukudla okunama-carbohydrate / okunamafutha amancane.Ijenali ye-American Dietetic Association, 2005.

Imininingwane: Abesifazane abangamashumi amabili nesishiyagalombili abakhuluphele ngokweqile, ababengakafiki esikhathini sokuya esikhathini, badla i-carb ephansi noma ukudla okunamafutha amancane amasonto ayisithupha. Ukudla okunamafutha aphansi bekuvinjelwe ikhalori.

Ukwehla kwesisindo: Labo abaseqenjini eliphansi le-carb balahla amakhilogremu ayi-14.1 (6.4 kg), kanti abaseqenjini lamafutha aphansi balahla amakhilogremu ayi-9.3 (4.2 kg). Imiphumela ibaluleke kakhulu ngokwezibalo.

Isiphetho: Ukwehla kwesisindo okuphawuleka ngokwedlulele ngokudla okuphansi kwe-carb, futhi indlala yancipha futhi, uma kuqhathaniswa nokudla okunamafutha amancane.

10. UDaly, M. E. et al. Imiphumela yesikhashana emfushane yezeluleko ezinzima zokunqanda ukudla kwe-carbohydrate kuhlobo 2 sikashukela.Imithi Yesifo Sikashukela, 2006.

Imininingwane: Kulolu cwaningo abantu abayi-102 abanesifo sikashukela sohlobo 2 bathole iseluleko esiphansi noma iseluleko sokudla okunamafutha amancane izinyanga ezintathu. Labo abaseqenjini lamafutha aphansi belulekwe ukuthi banciphise osayizi bezabelo.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu ayi-7.8 (3.55 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ama-2 kuphela (0.92 kg). Umehluko wawubalulekile ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb lalahlekelwa isisindo esiningi futhi laba nokuthuthuka okukhulu kusilinganiso sabo se-cholesterol / HDL. Kwakungekho mehluko kuma-triglycerides, umfutho wegazi, noma i-HbA1c (umaki wamazinga kashukela egazini) phakathi kwamaqembu.

11. UMcClernon, F. J. et al. Ukukhuluphala (Isiliva Spring), 2007.

Imininingwane: Kulolu cwaningo, abantu be-119 abakhuluphele ngokweqile balandela i-carb ephansi, ukudla kwe-ketogenic noma ikhalori elibekelwe ukudla okunamafutha aphansi izinyanga eziyisithupha.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe amakhilogremu angama-28.4 (12.9 kg), kanti abaseqenjini lamafutha aphansi balahlekelwa amakhilogremu ayi-14.7 (6.7 kg).

Isiphetho: Iqembu eliphansi le-carb lalahlekelwa isisindo esiphindwe kabili futhi labhekana nendlala encane.

12. UGardner, C. D. et al. Ijenali yeAmerican Medical Association, 2007.

Imininingwane: Kulolu cwaningo, abesifazane abangama-311 ababengakaze babhekane nokunqamuka kokuya esikhathini futhi ababekhuluphele ngokweqile noma ukukhuluphala ngokweqile balandela okunye kokudla okune:

• ukudla okuphansi kwe-carb Atkins
• ukudla okunamafutha okuphansi kwama-Ornish
• ukudla kwaseZone
• indlela yokudla

I-Zone ne-LEARN bekuvinjelwe ikhalori.

Ukwehla kwesisindo: Iqembu le-Atkins lilahlekelwe isisindo esikhulu - amakhilogremu ayi-10.3 (4.7 kg) - ezinyangeni eziyi-12, uma kuqhathaniswa neqembu lama-Ornish elahle ngamakhilogremu angu-4.9 (2.2 kg), iqembu laseZone lehla ngamakhilogremu angu-3.5 (1.6 kg), neqembu LEARN lalahla amakhilogremu angu-5.7 (2.6 kg).

Kodwa-ke, umehluko wawungabalulekanga ngokwezibalo ezinyangeni eziyi-12.

Isiphetho: Iqembu le-Atkins lalahlekelwa isisindo esikhulu, yize umehluko wawungabalulekanga ngokwezibalo. Iqembu le-Atkins libe nokuthuthuka okukhulu kakhulu kumfutho wegazi, i-triglycerides, kanye ne-HDL (okuhle) amazinga we-cholesterol. Labo abalandele i-LEARN noma i-Ornish, okuyizidlo ezinamafutha amancane, behle ku-LDL (bad) cholesterol ezinyangeni ezi-2, kepha imiphumela yehla.

13. UHalyburton, A. K. et al. Ijenali yaseMelika Yezempilo Yomtholampilo, 2007.

Imininingwane: Abantu abangamashumi ayisishiyagalolunye nantathu abanesisindo sokukhuluphala ngokweqile noma ukukhuluphala ngokweqile balandela i-carb ephansi, ukudla okunamafutha amaningi noma amafutha aphansi, ukudla okuphezulu kwe-carb amasonto ayi-8. Womabili la maqembu ayevinjelwe ikhalori.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu ayi-17.2 (7.8 kg), kwathi iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-14.1 (6.4 kg). Umehluko wawubalulekile ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiningi. Womabili la maqembu abe nokuthuthuka okufanayo kwemizwa, kepha ijubane lokucubungula (isilinganiso sokusebenza kwengqondo) lithuthukile ngokuqhubekayo ekudleni okunamafutha aphansi.

14. UDyson, P. A. et al. Imithi Yesifo Sikashukela, 2007.

Imininingwane: Abantu abayishumi nantathu abanesifo sikashukela kanye nabangu-13 abangenaso isifo sikashukela balandele noma yini ukudla okuphansi kwe-carb noma ukudla "okunempilo ukudla". Lokhu bekungukudla okunomkhawulo kwekhalori, okunamafutha aphansi anconywe yi-Diabetes UK. Ucwaningo luthathe izinyanga ezi-3.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe isilinganiso samakhilogremu ayi-15.2 (6.9 kg), uma kuqhathaniswa namakhilogremu angu-4.6 (2.1 kg) eqenjini lamafutha aphansi.

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiphindwe kathathu kuneqembu eliphansi lamafutha. Kwakungekho mehluko kunoma yimuphi omunye umaka phakathi kwamaqembu.

15. UWestman, E. C. et al. Nutrion & Metabolism (eLondon), 2008.

Imininingwane: Abantu abangamashumi ayisishiyagalombili nane abanekhuluphele kanye nohlobo lwesifo sikashukela se-2 balandele i-carb ephansi, ukudla kwe-ketogenic noma ikhalori evimbele ukudla okuphansi kwe-glycemic amasonto angama-24.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa isisindo esiningi - amakhilogremu angama-24.4 (11.1 kg) - kuneqembu eliphansi le-glycemic - 15.2 amakhilogremu (6.9 kg).

Isiphetho: Abantu abaseqenjini eliphansi le-carb balahlekelwe isisindo esikhulu kakhulu kuneqembu eliphansi le-glycemic. Ngaphezu kwalokho:

• IHemoglobin A1c yehle ngo-1.5% eqenjini eliphansi le-carb, uma kuqhathaniswa no-0.5% eqenjini eliphansi le-glycemic.
• I-cholesterol ye-HDL (enhle) yanda eqenjini eliphansi le-carb kuphela, ngo-5.6 mg / dL.
• Imithi yesifo sikashukela ancishisiwe noma asuswa ku-95.2% weqembu eliphansi le-carb, uma kuqhathaniswa ne-62% eqenjini eliphansi le-glycemic.
• Umfutho wegazi, i-triglycerides, nezinye izimpawu kuthuthukile kuwo womabili amaqembu, kodwa umehluko phakathi kwamaqembu wawungabalulekanga ngokwezibalo.

16. Shai, I. et al. Ukwehla kwesisindo nge-carbohydrate ephansi, iMedithera, noma ukudla okunamafutha amancane.I-New England Journal of Medicine, 2008.

Imininingwane: Kulolu cwaningo, abantu abangama-322 abanesisindo sokukhuluphala balandela okunye kokudla okuthathu:

• ukudla okuphansi kwe-carb
• ikhalori likhawulele ukudla okunamafutha aphansi
• ikhalori likhawulele ukudla kwaseMedithera

Balandele indlela yokudla iminyaka emi-2.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu ayi-10.4 (4.7 kg), iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ama-6.4 (2.9 kg), kwathi iqembu lokudla laseMedithera lalahlekelwa amakhilogremu ayi-9.7 (4.4 kg).

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiningi kuneqembu eliphansi lamafutha futhi laba nokuthuthuka okukhulu kwi-HDL (okuhle) cholesterol kanye ne-triglycerides.

17. Keogh, J. B. et al. Ijenali yaseMelika Yezempilo Yomtholampilo, 2008.

Imininingwane: Kulolu cwaningo, abantu abangu-107 abanesisindo sokukhuluphala esiswini balandela i-carb ephansi noma ukudla okunamafutha amancane, womabili anemikhawulo yekhalori, amasonto ayi-8.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lilahlekelwe yi-7.9% yesisindo somzimba, uma kuqhathaniswa ne-6.5% eqenjini lamafutha aphansi.

Isiphetho: Iqembu eliphansi le-carb lilahlekelwe isisindo esiningi. Kwakungekho mehluko kuzimpawu ezijwayelekile noma izinto ezinobungozi phakathi kwamaqembu.

18. UTay, J. et al. Imiphumela ye-Metabolic yokwehlisa isisindo ekudleni okuphansi kakhulu kwe-carbohydrate kuqhathaniswa nokudla okune-carbohydrate ephezulu ye-isocaloric ezifundweni ezikhuluphele esiswini.Ijenali yeAmerican College of Cardiology, 2008.

Imininingwane: Abantu abayisishiyagalombili nesishiyagalombili abanesisindo sokukhuluphala esiswini balandela i-carb ephansi kakhulu noma ukudla okunamafutha amancane amasonto angama-24. Kokubili ukudla bekuvinjelwe ikhalori.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe isilinganiso samakhilogremu angama-26.2 (11.9 kg), kanti abaseqenjini lamafutha aphansi balahlekelwa amakhilogremu angama-22.3 (10.1 kg).Kodwa-ke, umehluko wawungabalulekanga ngokwezibalo.

Isiphetho: Kokubili ukudla kuholele kwimiphumela efanayo yokulahleka kwesisindo nokuthuthuka kuma-triglycerides, i-HDL (okuhle) cholesterol, amaprotheni asebenza ngo-C, i-insulin, ukuzwela kwe-insulin, nomfutho wegazi. Ingqikithi ne-LDL (embi) ye-cholesterol ithuthukile eqenjini lamafutha aphansi kuphela.

19. UVolek, J. S. et al. Ama-lipids, 2009.

Imininingwane: Abantu abangamashumi amane abanezinto ezinobungozi obukhulu besifo senhliziyo balandele i-carb ephansi noma ukudla okunamafutha amancane amasonto ayi-12, womabili anemikhawulo yekhalori.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu angama-22.3 (10.1 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-11.5 (5.2 kg).

Isiphetho: Abantu abaseqenjini eliphansi le-carb balahlekelwe isisindo esiphindwe kabili kunaleso seqembu lamafutha aphansi, yize ukudla kwabo ikhalori kwakufana.

Ngaphezu kwalokho:

• Ama-Triglycerides yehle ngo-107 mg / dL ekudleni okuphansi kwe-carb, kepha yawa kuphela i-36 mg / dL ekudleni okunamafutha aphansi.
• I-cholesterol ye-HDL (enhle) iphakame nge-4 mg / dL ekudleni okuphansi kwe-carb, kepha yehle ngo-1 mg / dL ekudleni okunamafutha aphansi.
• I-Apolipoprotein B yehle ngamaphoyinti ayi-11 ekudleni okuphansi kwe-carb, kepha yehla kuphela ngamaphoyinti ama-2 ekudleni okunamafutha amancane.
• Usayizi wezinhlayiya ze-LDL yanda ekudleni okuphansi kwe-carb, kepha yahlala injalo ekudleni okunamafutha amancane.

Ekudleni okuphansi kwe-carb, izinhlayiya ze-LDL ngokwengxenye zishintshile kusuka kokuncane kuya kokukhulu, okuhle. Kodwa-ke, ekudleni okunamafutha aphansi, basuka kancane kusuka kokukhulu kuya kokuncane, okungenampilo kahle.

20. UBrinkworth, G. D. et al. Ijenali yaseMelika Yezempilo Yomtholampilo, 2009.

Imininingwane: Kulolu cwaningo, abantu abangu-118 abanesisindo sokukhuluphala esiswini balandela i-carb ephansi noma ukudla okunamafutha aphansi unyaka owodwa. Kokubili ukudla bekuvinjelwe ikhalori.

Ukwehla kwesisindo: Abantu abaseqenjini eliphansi le-carb balahlekelwe amakhilogremu angama-32 (14.5 kg), kanti abaseqenjini lamafutha aphansi balahlekelwa amakhilogremu angama-25.3 (11.5 kg). Umehluko wawungabalulekanga ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb lithole ukwehla okukhulu kuma-triglycerides nokwanda okukhulu kuzo zombili i-HDL (okuhle) ne-LDL (bad) cholesterol, uma kuqhathaniswa neqembu lamafutha aphansi.

21. UHernandez, T. L. et al. Ijenali yaseMelika Yezempilo Yomtholampilo, 2010.

Imininingwane: Abantu abadala abangamashumi amathathu nambili abanokukhuluphala balandela i-carb ephansi noma ikhalori evinjelwe, ukudla okunamafutha aphansi amasonto ayisithupha.

Ukwehla kwesisindo: Iqembu eliphansi le-carb lalahlekelwa amakhilogremu angu-13.7 (6.2 kg), kanti iqembu elinamafutha aphansi lalahlekelwa amakhilogremu ayi-13.2 (6.0 kg). Umehluko wawungabalulekanga ngokwezibalo.

Isiphetho: Iqembu eliphansi le-carb libone ukwehla okukhulu kwe-triglycerides (43.6 mg / dL) kuneqembu eliphansi lamafutha (26.9 mg / dL). Kokubili i-cholesterol ye-LDL (embi) ne-HDL (enhle) yehle eqenjini lamafutha aphansi kuphela.

22. UKrebs, N. F. et al. Ijenali Yezingane, 2010.

Imininingwane: Abantu abangu-46 balandele i-carb ephansi noma ukudla okunamafutha amancane amasonto angama-36. Abantu abaseqenjini eliphansi lamafutha banqande ukudla kwabo kwekhalori.

Ukwehla kwesisindo: Labo abaseqenjini eliphansi le-carb babenokwehla okukhulu kunani lomzimba (BMI) Z-izikolo kuneqembu lamafutha aphansi, kepha ukwehla kwesisindo akuzange kwehluke phakathi kwamaqembu.

Isiphetho: Iqembu eliphansi le-carb lancipha kakhulu kuma-BMI Z-scores, kepha ukwehla kwesisindo kwakufana phakathi kwamaqembu. Ama-biomarker ahlukahlukene athuthukile kuwo womabili amaqembu, kepha bekungekho mehluko ophawulekayo phakathi kwawo.

23. UGuldbrand H. et al. Kohlobo lwesifo sikashukela sohlobo lwe-2, ukungahleliwe kokuya ezelulekweni zokulandela ukudla okune-carbohydrate ephansi kuthuthukisa ukulawulwa kwe-glycemic uma kuqhathaniswa nezeluleko zokulandela ukudla okunamafutha aphansi okukhiqiza ukwehla kwesisindo okufanayo.Isifo sikashukela, 2012.

Imininingwane: Abantu abangamashumi ayisithupha nanye abanesifo sikashukela sohlobo 2 balandele i-carb ephansi noma ukudla okunamafutha amancane iminyaka engu-2, bobabili benemikhawulo yekhalori.

Ukwehla kwesisindo: Labo abaseqenjini eliphansi le-carb balahla amakhilogremu angu-6.8 (3.1 kg), kanti abaseqenjini lamafutha aphansi balahlekelwa amakhilogremu ayi-7.9 (3.6 kg). Umehluko wawungabalulekanga ngokwezibalo.

Isiphetho: Kwakungekho mehluko ekwehliseni isisindo noma izici ezivamile zobungozi phakathi kwamaqembu. Kube nokuthuthuka okuphawulekayo ekulawuleni kwe-glycemic ezinyangeni ze-6 zeqembu eliphansi le-carb. Kodwa-ke, ukuhambisana kwakungekuhle, futhi imiphumela yehla ezinyangeni ezingama-24 njengoba abantu baqala ukudla ama-carbs amaningi.

Ukwehla kwesisindo

Igrafu elandelayo ikhombisa ukuthi ukwehla kwesisindo kuqhathaniswa phakathi kwezifundo ezingama-23. Abantu banciphise isisindo ezifundweni ezingama-21.

Iningi lezifundo lathola umehluko ophawulekayo ekulahlekelweni kwesisindo, ngenxa yokudla okuphansi kwe-carb.

Ngaphezu kwalokho:

• Amaqembu we-carb aphansi ngokuvamile alahlekelwa isisindo esiphindwe ka-2-3 kunamaqembu aphansi anamafutha. Ezimweni ezimbalwa, bekungekho mehluko ophawulekayo.
• Ezimweni eziningi, amaqembu anamafutha aphansi alandela imingcele yekhalori, kuyilapho amaqembu aphansi e-carb adla amakhalori amaningi njengoba efuna.
• Lapho womabili la maqembu evimbela ama-calories, ama-carb dieters aphansi asalahlekelwa isisindo esengeziwe (,,), yize bekungaphawuleki ngaso sonke isikhathi (4, 5,).
• Ocwaningweni olulodwa kuphela, iqembu elinamafutha aphansi lalahlekelwa isisindo esithe xaxa (7), kepha umehluko wawincane- 1.1 amakhilogremu (0.5 kg) - futhi ungabalulekanga ngokwezibalo.
• Ezifundweni eziningana, ukunciphisa umzimba kwakukukhulu ekuqaleni. Ngemuva kwalokho abantu baqala ukubuyisa isisindo ngokuhamba kwesikhathi njengoba beyeka ukudla.
• Ukudla okuphansi kwe-carb kwakusebenza kangcono ekwehliseni amafutha esiswini, uhlobo lwamafutha abacwaningi abaluxhumanise nezimo ezahlukahlukene zezempilo. (,,).

Izizathu ezimbili zokuthi kungani izidlo eziphansi ze-carb zingasebenza kakhulu ekunciphiseni isisindo yilezi:

• okuqukethwe kwamaprotheni aphezulu
• imiphumela yokunciphisa isifiso sokudla

Lezi zinto zingasiza ukunciphisa ukudla kwekhalori lomuntu.

Ungafunda kabanzi mayelana ngani lokhu kudla kusebenza lapha: Kungani Ukudla Okuphansi Kwe-Carb Kusebenza? Indlela Eyachazwa.

I-cholesterol ye-LDL (embi)

Ukudla okuphansi kwe-carb ngokuvamile akubonakali kukhulisa inani eliphelele kanye namazinga e-LDL (amabi) we-cholesterol.

Ukudla okunamafutha amancane kunganciphisa inani eliphelele kanye ne-LDL (embi) ye-cholesterol, kepha lokhu kuvame ukuba kwesikhashana nje. Ngemuva kwezinyanga eziyi-6-12, umehluko ngokuvamile awubonakali ngokwezibalo.

Abanye abahlinzeki bezokunakekelwa kwezempilo babike ukuthi izidlo eziphansi ze-carb zingadala i-LDL (embi) i-cholesterol nezinye izimpawu ze-lipid ukuthi zande kubantu abambalwa.

Kodwa-ke, ababhali bezifundo ezingenhla abazange babone le miphumela emibi. Izifundo ezibheke omaka be-lipid abaphambili (,) zikhombise ukuthuthuka kuphela.

I-cholesterol ye-HDL (enhle)

Enye indlela yokukhuphula amazinga e-cholesterol e-HDL (okuhle) ukudla amanoni amaningi. Ngalesi sizathu, akumangazi ukubona ukuthi ukudla okuphansi kwe-carb, ekubeni kunamafutha amaningi, kunamathuba amaningi okuthi kukhulise i-cholesterol ye-HDL (enhle) kunokudla okunamafutha amancane.

Amazinga aphezulu e-HDL (amahle) angasiza ekuthuthukiseni impilo ye-metabolic futhi anciphise ubungozi besifo senhliziyo. Abantu abane-syndrome ye-metabolic bavame ukuba namazinga aphansi we-HDL (amahle).

Izifundo eziyi-18 kwezingu-23 zibike ushintsho kumazinga e-cholesterol e-HDL (amahle).

Ukudla okuphansi kwe-carb ngokuvamile kuphakamisa amazinga e-HDL (amahle), kepha lawa mazinga abonakala eshintsha kancane ekudleni okunamafutha aphansi. Kwezinye izimo, ziyehla.

Ama-Triglycerides

Ama-Triglycerides ayinto ebaluleke kakhulu engcupheni yenhliziyo nezinye izinto ezibalulekile zesifo se-metabolic syndrome.

Indlela engcono yokunciphisa i-triglycerides ukudla ama-carbohydrate ambalwa, futhi ikakhulukazi udle ushukela omncane.

Izifundo eziyishumi nesishiyagalolunye kwezingu-23 zibike izinguquko emazingeni egazi e-triglyceride.

Kokubili i-carb ephansi kanye nokudla okunamafutha amancane kungasiza ekunciphiseni i-triglycerides, kepha umphumela unamandla kumaqembu we-carb aphansi.

Ushukela wegazi, amazinga e-insulin kanye nohlobo lwesibili sikashukela

Abantu abangenaso isifo sikashukela babone ushukela wegazi labo kanye namazinga e-insulin ethuthuka kuzo zombili izidlo eziphansi kanye nokudla okunamafutha aphansi. Umehluko phakathi kwamaqembu uvame ukuba mncane.

Izifundo ezintathu ziqhathanise ukuthi izidlo zithinte kanjani abantu abanesifo sikashukela sohlobo 2.

Ucwaningo olulodwa kuphela olwakwazi ukunciphisa ama-carbohydrate ngokwanele.

Kulolu cwaningo kuthuthukiswe izinto ezahlukahlukene, kufaka phakathi ukuwa okukhulu kwe-HbA1c, umaka wamazinga kashukela egazini (). Ngaphezu kwalokho, ngaphezulu kwe-90% yabantu abaseqenjini eliphansi le-carb bakwazile ukunciphisa noma ukuqeda imishanguzo yabo yesifo sikashukela.

Kodwa-ke, umehluko wawumncane noma wawungekho kwezinye izifundo ezimbili, ngoba ukuthobela kwakungekuhle. Abahlanganyeli bagcina bedla cishe ama-30% ama-calories abo njenge-carbs. (, 7).

Ukushaya kwegazi

Lapho kulinganiswa, umfutho wegazi uvame ukwehla kuzo zombili izinhlobo zokudla.

Bangaki abantu abaqedile?

Inkinga ejwayelekile ezifundweni zokwehlisa isisindo ukuthi abantu bavame ukukuyeka ukudla ngaphambi kokuba isifundo siqede.

Izifundo ezingu-19 kwezingu-23 zibike isibalo sabantu abaphothule ucwaningo.

Iphesenti elijwayelekile labantu abalandela ukudla kukho konke kwaba:

• amaqembu aphansi e-carb: 79.51%
• amaqembu amafutha aphansi: 77.72%

Lokhu kusikisela ukuthi ukudla okuphansi kwe-carb akusekho nzima ukunamathela kunezinye izinhlobo zokudla.

Isizathu kungaba ukuthi ukudla okuphansi kwe-carb kubonakala kunciphisa indlala (,), futhi ababambiqhaza bangadla baze basuthe. Ukudla okunamafutha amancane, okwamanje, kuvinjelwa ikhalori. Umuntu udinga ukukala ukudla kwakhe futhi abale ama-calories, okungaba nzima.

Abantu nabo balahlekelwa isisindo esithe xaxa, futhi basinciphise ngokushesha, ekudleni okuphansi kwe-carb. Lokhu kungathuthukisa isisusa sabo sokuqhubeka nokudla.

Imiphumela emibi

Abahlanganyeli kulezi zifundo ababikanga miphumela emibi kakhulu ngenxa yokudla.

Sekukonke, ukudla okuphansi kwe-carb kubonakala sengathi kubekezeleleke kahle futhi kuphephile.

Okubalulekile

Abantu abaningi ngokwesiko bakhethe ukudla okunamafutha amancane kanye nokubala amakhalori ukunciphisa isisindo.

Kodwa-ke, okutholwe yilezi zifundo kuphakamisa ukuthi ukudla okuphansi kwe-carb kungasebenza ngendlela efanayo, futhi mhlawumbe kube njalo, kunokudla okunamafutha amancane.