Buza Udokotela Wokudla: Uphehlwa Ngamafutha Wedwa

-Delile

• Buyekeza kwe-

Umbuzo: Ngingakwazi ngempela ukusika ama-carbs ngokuphelele futhi ngiqhubeke ngizivocavoca ezingeni eliphezulu, njengoba abanye abasekeli be-low-carb ne-paleo diet basikisela?

A: Yebo, ungasika ama-carbs futhi uthembele emafutheni wodwa ukuthola uphethiloli-futhi iphephe ngokuphelele. Izakhamzimba ezithile ekudleni kwakho zibaluleke impela, kufaka phakathi amafutha ahlukahlukene, idlanzana lama-amino acid, namavithamini namaminerali amaningi. Abukho ushukela noma ama-carbohydrate enza uhlu "lokumele udle".

Ukuze usebenze ngaphandle kwama-carbs, umzimba wakho wenza umsebenzi omuhle kakhulu ngokwenza ushukela owudingayo noma ukuthola eminye imithombo yamandla. Isibonelo, uma unciphisa kakhulu noma ususa ama-carbs ekudleni kwakho, umzimba wakho uyakwazi ukwenza ushukela ukuze uwugcine njenge-glycogen.

Ingqondo yakho idume ngokuba yisiminzi soshukela, njengoba idinga amandla amaningi noshukela kungumthombo oyithandayo. Kodwa naphezu kokuthanda ubuchopho bakho nama-carbohydrate, kuthanda kakhulu ukusinda. Ngenxa yalokho iyazijwayeza futhi ikhule kahle, izibhebhezele ngamaketoni (umkhiqizo wokwehlukaniswa kwamafutha ngokweqile) lapho ama-carbs engekho. Eqinisweni, kungenzeka ukuthi ubuchopho bakho bushintshele kulo mthombo kaphethiloli ngaphandle kokuthi wazi nokuthi uke wadla ukudla okune-carb ephansi kakhulu noma okune-ketogenic, lapho udla khona amaphesenti angama-60 kuya kwangu-70 amakhalori akho kumafutha kanye namagremu angama-20 kuye kwangama-30 kuphela. (g) ama-carbohydrate ngosuku (ekugcineni angaphezulu kwama-50g ngosuku). Lokhu kudla kuphumelela kakhulu ekulahlekelweni kwamafutha, kunciphisa izici ezithile eziyingozi zesifo senhliziyo, nokwelapha isifo sikashukela kanye nesifo sokuwa.

Yebo yebo, uma ubufuna, wena kungenzeka usike ngokuphelele ama-carbs, unike amandla umzimba wakho ngamafutha, uthuthukise impilo yakho, futhi uvivinye umzimba ezingeni eliphezulu. Kodwa umbuzo uba: Ingabe udinga ngempela? Ngokombono wohlelo lokusebenza, ukudla okune-carb ephansi kakhulu kuyakhawulela uma kuziwa ekukhetheni ukudla-20, 30, noma ngisho no-50g wamacarbohydrates awaningi, futhi ungadla kuphela amakhowe amaningi, i-asparagus, nesipinashi.

Nansi enye indlela, egcizelele ukusika i-carb okuzokwenza umzimba wakho uqhubeke ngokuthembela kakhulu emafutheni, bese kuthi, uma kunesidingo, cishe kuphela kuwo. Ngidale le "hierarchy of carbohydrate" ukuhlinzeka umhlahlandlela osebenziseka kalula wokudla nokukhawulela ama-carbs ngokuya ngezidingo zomuntu ngamunye.

Lokhu kulawulwa okulula kusekelwe eqinisweni lokuthi njengoba kungewona wonke ama-carbs adalwe alinganayo, kune-spectrum lapho ungawakhawulela khona. Ukudla okuphezulu kohlu kuningi kakhulu nge-carb- nekhalori ngenkathi kuqukethe izakhamzimba ezimbalwa. Njengoba wehlisa uhlu, ukudla kuba ngaphansi kwe-carb- kanye nekhalori ngenkathi kuqukethe izakhamzimba eziningi-lokhu ukudla ofuna ukukufaka epuletini lakho. Ngamanye amagama, dla isipinashi esithe xaxa (ezansi esigabeni semifino eluhlaza) kune-soda (phezulu esigabeni soshukela esingeziwe).

1. Ukudla okuqukethe ushukela ongeziwe

2. Izinhlamvu ezihlungiwe

3. Okusanhlamvu/isitashi

4. Isithelo

5. Imifino

6. Imifino eluhlaza

Zama ukunciphisa kanye / noma ukuqeda ukudla neziphuzo kulezi zikhundla ezimbili eziphezulu, futhi uma udinga ukuqhubeka nokunciphisa ukudla kwakho kwe-carb (noma ikhalori) ukuze uthole ukulahleka okukhulu kwamafutha nokulawula kangcono ushukela wegazi, bese usebenza ukunciphisa kanye / noma ukuqeda ukudla eqenjini elilandelayo ohlwini. Ukwamukela le ndlela yokuvimbela i-carb kuzokusiza ukuthi ugxile kuma-carbs aminyene ezinomsoco ngenkathi futhi kukwenza ukhawule izinga lama-carbohydrate afanele wena nezidingo zakho zansuku zonke.

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