Buza Udokotela Wokudla: Yidla AmaCarbs Usesehlisa Isisindo?

-Delile

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Umbuzo: Ngingakwazi ukudla ama-carbs kodwa ngehlise isisindo?

A: Ngenkathi ukudla ama-carbs ambalwa kubalulekile ekulahlekelweni kwesisindo esifanele, awudingi ukuqeda ngokuphelele ama-carbs ekudleni kwakho. Inani lama-carbs okufanele uwadle lisekelwe ezintweni ezimbili: 1) Singakanani isisindo okudingeka ulahlekelwe futhi 2) Lapho emzimbeni wakho udinga ukulahlekelwa isisindo.

Lapho abantu bekhuluma ngokusika ama-carbs noma ukudla ukudla okune-carbohydrate ephansi, i-Atkins Diet noma indlela yokudla ye-ketogenic ivame ukufika engqondweni (okukhumbuza izithombe zikabhekeni, amafutha, nezipuni zebhotela le-peanut zisuka embizeni-hhayi isiqephu se-bacon. impilo enhle). Kepha kunendawo enkulu endaweni yokusika i-carb phakathi kokudla komuntu ojwayelekile (inani eliphakanyisiwe lansuku zonke labantu abadala ngama-carbohydrate angama-300g) kanye nokudla okuphansi kakhulu kwe-carb ketogenic (imvamisa kungaphansi kwama-carbohydrate angu-50g ngosuku). Ukudla akulona usayizi owodwa okulingana konke, futhi amazinga ahlukene wokufakwa kwe-carbohydrate asebenza kangcono kubantu abahlukene. Kukhona ngisho nocwaningo lokukufakazela.

Kwesinye isifundo esivela eTufts University, izifundo zalandela okunye kokudla okunomkhawulo wekhalori izinyanga eziyi-18:

Iqembu 1: Ukudla kwendabuko okuphezulu-carbohydrate, ukudla okunamafutha aphansi

Iqembu 2: Ukudla okuncishiswe ngokulinganisela kwe-carbohydrate okufana ne- Indawo (Amaphesenti angama-40 amakhalori aphelele avela kuma-carbohydrate ngokugcizelela izithelo nemifino ngaphezu kwezinhlamvu).

Okuthakazelisa kakhulu ngalolu cwaningo ukuthi ngemuva kwezinyanga eziyi-18, womabili amaqembu ama-dieters alahlekelwe isisindo esifanayo, kungakhathalekile ukuthi alandela liphi uhlelo.

Abacwaningi babe sebemba bajula kancane kufiziyoloji yomhlanganyeli ngamunye, begxile kakhulu ekuzweleni kwe-insulin (isilinganiso sokuthi umzimba wakho uwamukela kanjani futhi usabalalise ama-carbohydrate). Bathole ukuthi abantu abanokungazweli kahle kwe-insulin (okungukuthi imizimba yabo yayingenamandla kangako ekubhekaneni nama-carbs) balahlekelwa isisindo esiningi ekudleni kohlobo lwe-Zone kunokudla okunamafutha aphansi, kuyilapho labo abanokuzwela okuhle kwe-insulin behla isisindo kunoma yikuphi ukudla.

Kusho Ukuthini Lokhu Kuwe?

Uma unciphile, nawe mhlawumbe ube nokuzwela okuhle kwe-insulin futhi kufanele ukwazi ukwehlisa isisindo ngokunciphisa nje ukudla kwakho kwekhalori iyonke (nokuzivocavoca). Uma ufuna ukusheshisa ukulahleka kwesisindo sakho, uzodinga ukukhawulela ama-carbohydrate akho ngokufutheka.

Ungasho Kanjani Uma Unokuzwela Okubi kwe-insulin?

Amafutha omzimba agxile phakathi nendawo yakho ayifulegi elibomvu elibonakala kalula. Uma kunguwe lona, ​​udinga ukususa ama-carbs ekudleni kwakho asuse okusanhlamvu futhi ngaphezulu uwayise emifino, izithelo, namaprotheni athile ukuze uthole imiphumela engcono kakhulu yokunciphisa isisindo. Lokhu kuzonciphisa inani lama-carbohydrate ekudleni kwakho kuyilapho kwehlisa nenani lama-carbohydrate asebenza ngokushesha, alingisa ukudla okunemikhawulo ye-carbohydrate esetshenziswe ocwaningweni olungenhla.

Njengoba ukuncipha kwakho kwesisindo kuqala ukukhuphuka, shintsha ama-carbohydrate akho amaningi uye ezithelweni nemifino futhi uqhele okusanhlamvu nesitashi. Uzobona isikali siqala ukuhamba ngendlela efanele futhi.

Umugqa Ophansi

Akukona ukukhipha wonke ama-carbohydrate ekudleni kwakho kepha kunalokho kukhawulela ama-carbs ezingeni elikwenza uzizwe ungcono futhi ulahlekelwe isisindo esikhulu. Uma unenkinga yokuthola indawo yakho emnandi, khuluma nodokotela wakho noma uhlele i-aphoyintimenti nesazi sokudla esingakusiza ukuthi unqume isu elihle kakhulu lomzimba wakho.

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