Esinye Isizathu Sokudonsa Ukudla Okuphansi Kwe-Carb

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Amaklayenti ami amaningi angithumela amadayari abo okudla nsuku zonke, lapho engaqophi nje kuphela ukuthi adlani nokuthi adla kangakanani, kodwa futhi nezilinganiso zabo zendlala nokugcwala nokuthi bazizwa kanjani ngaphambi, ngesikhathi nangemva kokudla. Phakathi neminyaka edlule ngiye ngabona ukuthambekela. Ukusika i-carb eqinile (naphezu kwezincomo zami zokufaka izingxenye ezithile zama-carbs "amahle"), kubangela imiphumela engemihle kangako. Ngibona amanothi omagazini afana nokuthi, ukugeza, ukuthukuthela, ukuxegiselwa, ukudinwa, isimo sengqondo, nemibiko yokulangazelela okukhulu kokudla okwenqatshelwe. Manje, ucwaningo olusha lukhombisa nokuthi ukudla okuphansi kwe-carb akuyona impilo efanelekile.

Ucwaningo lweminyaka engu-25 lwaseSweden olushicilelwe ku- Ijenali Yezokudla, ithole ukuthi ukushintshela ekudleni okuthandwayo okuphansi kwe-carb kwakuhambisana nokukhuphuka kwamazinga e-cholesterol. Ngaphezu kwalokho, ama-indices we-body mass, noma ama-BMIs, aqhubeke nokukhula ngaphezu kwekota yekhulu leminyaka, ngaphandle kokudla. Impela akuzona zonke izidlo eziphansi ze-carb ezidalwe zilingana; okungukuthi, isaladi engadini efakwe usalimoni iphilile kakhulu kunesiteki esiphekwe ebhotela. Kodwa ngokubona kwami, ukuthola ama-carbs kahle kumayelana kokubili ubuningi nekhwalithi.

Ama-carbohydrate awumthombo osebenza kahle kakhulu kaphethiloli wamangqamuzana omzimba wakho, okungenzeka ukuthi yingakho echichima kangaka ngokwemvelo (okusanhlamvu, ubhontshisi, izithelo, imifino). Kungakho futhi imizimba yethu inamandla okubeka ama-carbs esibindini nasemisipha yethu ukuze isebenze njengamandla "amabhange e-piggy" abizwa nge-glycogen. Uma udla ama-carbs amaningi, ngaphezu kwamangqamuzana akho adinga uphethiloli futhi ngaphezu kwalokho "amabhange akho ezingulube" angakwazi ukukubamba, insalela iya kumaseli amafutha. Kodwa ukusika emuva kakhulu kuphoqa amangqamuzana akho ukuba aqhuzukele uphethiloli futhi alahle umzimba wakho ungalingani.

Indawo emnandi, hhayi encane kakhulu, hhayi kakhulu, imayelana nezingxenye kanye nezilinganiso. Ekudleni kwasekuseni nasekudleni okuncomekayo ngincoma ukuhlanganisa izithelo ezintsha nezingxenye ezinesilinganiso sokudla okusanhlamvu okuphelele, kanye namaprotheni anciphile, amafutha amahle, nokokumuncwa kwemvelo. Ngesikhathi sokudla kwasemini nakusihlwa, sebenzisa isu elifanayo kodwa ngokuphakelwa kwemifino ngokuphanayo kunezithelo. Nasi isibonelo sokudla okufanelekile kosuku olulinganiselayo:

Ukudla kwasekuseni

Ucezu olulodwa lwamaphesenti ayi-100 isinkwa sokudla okusanhlamvu sisakazeka nebhotela le-alimondi, kanye nezithelo ezimbalwa zonyaka omusha, kanye ne-latte eyenziwe ngobisi lwe-organic noma ubisi olungelona ubisi kanye nedeshi lesinamoni.

Isidlo sasemini

Isaladi enkulu yensimu efakwe inqwaba yommbila othosiwe, ubhontshisi omnyama, u-avocado osikiwe, kanye nezinongo ezifana ne-lime entsha efinyiwe, i-cilantro, nopelepele omnyama oqhephukile.

Ukudla okulula

Isithelo esisha esixutshwe nequinoa ebomvu ephekiwe, ebandayo noma i-oats ethosiwe, iyogathi ye-Greek nonfat ephilayo noma okunye okungenalo ubisi, amantongomane aqoshiwe, nejinja entsha noma iminti.

Isidlo sakusihlwa

Imifino ehlukahlukene isuswe emafutheni omnqumo e-virgin, i-garlic, kanye namakhambi aphonswa ngamaprotheni anciphile njengezimfanzi noma ubhontshisi we-cannellini kanye nesigaxa esincane samaphesenti ayi-100 okusanhlamvu okuphelele.

Kufaka izingxenye ezinengqondo zama-carbs amahle, njengokudla okungenhla, kunikeza uphethiloli owanele ukukusiza uzizwe unamandla kepha awenele ukondla amangqamuzana akho anamafutha. Futhi yebo, ungakwazi ngisho nokulahla amafutha omzimba ngokudla ngale ndlela. Amakhasimende ami azama ukuwaqeda nakanjani ayeke noma aphinde aphinde adle futhi agcine ethola konke, noma ngaphezulu, kwesisindo alahlekelwayo. Kepha ukushaya ibhalansi isu ongaphila nalo.

Uzizwa kanjani nge-carbs, ephansi, ephezulu, enhle, embi? Sicela uthumele imicabango yakho ku-@cynthiasass kanye no-@Shape_Magazine

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke, ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umdayisi wakhe wakamuva we-New York Times yi-S.A.S.S! I-Slim Yakho: Nqoba Izifiso, Ama-Drop Pounds nama-Lose Inches.

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