Umhlahlandlela we-No BS wamaCarbs amahle, anempilo

-Delile

• Nika amandla umzimba wakho nengqondo ngama-carbs amahle
• Sidinga ama-carbs ukuze:
  
• Ilula ngokuqhathanisa: Yini isivumelwano?
• Ishukela ngama-carb alula, futhi imizimba yethu iyagaya futhi iyicubungule ngokushesha
• Yini ama-carbohydrate alula?
  
• Isitashi kanye nefayibha ngama-carbohydrate ayinkimbinkimbi
• Amakhabhohayidrethi ayinkimbinkimbi
  
• Isu elilula lezinyathelo ezimbili
• 1. Khetha ukudla okuphelele kunokuba kucutshungulwe
• 2. Hlanganisa ama-macronutrients
• Kungani ushukela wegazi ubalulekile?
• Inkambo yokuphahlazeka: Umjikelezo wamandla we-carb
  
• Lokhu ubuchopho bakho kuma-carbs
• Kungani sithanda ama-carbs noma kunjalo?
• Ukudla kwangempela kulingana i-carbs engcono

Nika amandla umzimba wakho nengqondo ngama-carbs amahle

Imboni yokudla ibikwenza ngokungafanele ngokuba nesifiso nge-carbs. Ngaphandle kwalokho okungenzeka ukuthi uzwile, ama-carbohydrate akuyona i-no-no.

Ngakho-ke, yeka ukuzizwa unecala ngokuncipha i-macronutrient edingeka kakhulu bese ugxila kumasu wokusebenzisa i-carb smart ukondla ngokwanele i-bod nobuchopho bakho.

Sidinga ama-carbs ukuze:

• sinike amandla
• ukuletha amavithamini namaminerali
• nikeza i-fiber yokugcwala nokujwayelekile
• thuthukisa impilo yamathumbu
• siza umsebenzi wokuqonda

"Kutholakale ama-carbohydrate asempilweni acutshungulwa kancane, njengokusanhlamvu okuphelele, izithelo, imifino, nemidumba, kutholakale ukuthi kuneqhaza elihle enhliziyweni, emathunjini, nasemphefumulweni wobuchopho," kusho uKatey Davidson, isazi sokudla esidliwayo kanye nomsunguli weTaste of Nutrition .

"Ngokufaka ama-carbohydrate enempilo ekudleni kwethu okusinikeza amavithamini abalulekile, amaminerali, ama-antioxidants, kanye ne-fiber, akukho okumele sesabe."

Ilula ngokuqhathanisa: Yini isivumelwano?

Ama-carbohydrate angenye yama-macronutrients amathathu ayinhloko, okusho ukuthi ayingxenye ebalulekile yokudla kwethu, njengamaprotheni kanye nalawo mafutha amnandi anempilo.

Sithembele kuma-carbs njengawethu, noma ngabe sidansa ekilabhini elinabangani noma sihleli edeskini sicabanga ngespredishithi.

Imihlahlandlela yamanje yokudla incoma ukuthi ama-calories ansuku zonke ubudala avele kuma-carbs. (Igremu elilodwa lama-carbohydrate linikeza ama-calories ayi-4, ngendlela.)

Kepha sinezinhlobo ezahlukahlukene zama-carbs ongakhetha kuzo.

Singaqagela ukuthi ukholifulawa uphilile kune-cronut. Kepha ngani?

Yebo, into eyodwa iphelele, ingukudla kwangempela, kanti enye iyi-khekhe elimnandi, elicutshungulwayo. Esinye isizathu sihlobene nokuthi amanye ama-carbs angenza kanjani ukuthi amazinga kashukela ethu abe yi-wonky kancane.

Ishukela ngama-carb alula, futhi imizimba yethu iyagaya futhi iyicubungule ngokushesha

"Kudliwe ngokweqile, [ushukela] kubangela umphumela okhuphukayo nowehla, okuholela emazingeni kashukela egazini angazinzile," kusho uDavidson. Uma udla leyo cronut yasemini, uzothola i-perk-up esheshayo, okungenzeka ilandelwe ukuwa okungakuthumela ukubuyela emuva ebhikawozi.

Yini ama-carbohydrate alula?

• ushukela wetafula
• ushukela onsundu
• ushukela
• sucrose
• isiraphu yommbila ephezulu ye-fructose
• uju
• i-agave
• ubisi (i-lactose)
• isithelo (i-fructose)

Ngalolo lwazi, ungahle ulingeke ukuthi ufake ilebuli elula njengokubi noma enqatshelwe, kodwa lokho akuhlali kunjalo.

"Ngenkathi sifuna ukunciphisa ushukela olula owengezwe ekudleni okufana nesoda, amajusi, kanye nokudla okwenziwe," kusho uDavidson, "ushukela olulula ungasisiza sithole umthombo wamandla osheshayo."

Ungahle udinge ukufinyelela ushukela olulula ukukunika umfutho osheshayo ngaphambi kokuzivocavoca okukhulu noma ngesikhathi eside uma bekuyisikhathi eside kusukela ekudleni kwakho kokugcina. Cabanga ngomgijimi otshaya i-gel yokudla noma ehlisa isiphuzo sezemidlalo emjahweni.

Futhi, abanye ushukela ovela ngokwemvelo bakukudla okulungele wena.

Ubisi lunezinzuzo zezempilo nezithelo, inqobo nje uma udla sonke isithelo, unikezela ngama-carbohydrate alula futhi anzima. Ukuphuza ujusi wezithelo ocacile, i-sans fiber, kungenye indaba engenampilo.

Namathela ku-apula lonke noma kubhanana ukuze uqiniseke ukuthi uthola i-fiber, i-carb eyinkimbinkimbi eyigugu - nenye okufanele uyazi.

Isitashi kanye nefayibha ngama-carbohydrate ayinkimbinkimbi

I-fibre isisiza ukulahla imfucuza.

• I-fiber engafakwanga bulks up isitulo sethu futhi iqoqa imfucumfucu endleleni. Sithola ifayibha yethu engancibiliki kusuka ezinhlamvini nasemifino yonke.
• I-fiber encibilikayo iheha amanzi futhi "idale into efana nojeli emathunjini ethu," kusho uDavidson. Le nto ihamba emgudwini wethu wokugaya ukudla bese ibopha nge-cholesterol namafutha okumele kukhishwe.

"Ngenxa yokwakheka kwayo, kuthatha isikhathi eside kakhulu ukuthi imizimba yethu igaye futhi ibe nomthelela omncane ezingeni likashukela egazini," kusho uDavidson.

Amakhabhohayidrethi ayinkimbinkimbi

• izithelo zonke
• imifino
• amantongomane
• imidumba
• okusanhlamvu okuphelele
• imikhiqizo yonke kakolweni

Izinzuzo ze-Fiber zidlulela ngale kokukhuthaza uhambo oluya e-loo. Kokukodwa, i-fiber ikwenza uzizwe ugcwele.

Ngakho-ke, uma ukhetha ukholifulawa esikhundleni saleyo cronut egcwele ushukela, uzozizwa wanelisekile isikhathi eside.

Isu elilula lezinyathelo ezimbili

Landela le mihlahlandlela emibili eyisisekelo yokwehlisa uhlobo lokudla lokukhetha okunempilo kwe-carb:

1. Khetha ukudla okuphelele kunokuba kucutshungulwe

Bumba ujusi wezithelo bese ukhetha isithelo. "Izithelo zonke ziqukethe i-fiber, esiza ekunciphiseni ukugayeka kokudla futhi ngenxa yalokho inciphisa ukwehla kweshukela egazini," kusho uDavidson.

Khetha ukolweni ophelele noma okusanhlamvu okuphelele, futhi. Uyanezela: "Ama-carbohydrate acwengekile acutshungulwa ngendlela esusa enye noma yonke ifayibha yokuqala yokusanhlamvu," uyanezela.

2. Hlanganisa ama-macronutrients

Yidla i-carbs enamaprotheni namafutha lapho kunokwenzeka. Isibonelo, uDavidson uncoma ukumatanisa iyogathi yamaGrikhi nezithelo ukuthola amaprotheni, amafutha, kanye nama-carbs alula futhi ayinkimbinkimbi.

"Iprotheyini elikuyogathi izosiza ukugaya kancane futhi ikunikeze ama-amino acid abalulekile adingekayo ekukhuleni kwemisipha," uyachaza. “Isithelo sikunikeza amandla asheshayo umzimba wakho owafunayo ngenkathi sihlinzeka ngama-antioxidants ne-fiber. Ekugcineni, amafutha ayadingeka ukunambitheka nokwakheka kwamaseli nokukhula kwawo. ”

Ukuhlanganisa ama-macronutrients kunenzuzo eyengeziwe yokugcina izingxenye ze-carb zihloliwe.

Kungani ushukela wegazi ubalulekile?

Amaseli ethu adinga ukunikezwa okuqhubekayo kwe-glucose (ushukela) ukwenza umsebenzi wawo nokusigcina sisebenza.

Ama-hormone amabili, i-insulin kanye ne-glucagon, aphatha i-glucose yegazi lethu. Singasiza ukusekela uhlelo lwethu lwe-endocrine ngokunika amandla ama-carbs angalinciphisi izinga lethu le-glucose yegazi.

Inkambo yokuphahlazeka: Umjikelezo wamandla we-carb

1. Uma udla i-carb egayekayo, umzimba wakho uyiphendula ube yi-glucose bese uyilahla egazini lakho.
2. Izinga likashukela egazini elinyukayo likhombisa amanyikwe akho ukukhiqiza i-insulin.
3. I-insulini itshela amangqamuzana akho ukuthi avule amasango bese kungena ushukela angene. Amaseli akho azowasebenzisa uma edinga amandla ngokushesha, njengokuthi uqale isigaba sokugibela ibhayisikili endlini. Kepha uma uyi-chillin nje ', amaseli akho emisipha nesibindi azogcina i-glucose njenge-glycogen ezosetshenziswa kamuva.
4. Ekugcineni, izinga lakho le-glucose egazini liqala ukubuyela emuva.
5. Izinga lokwehlisa lithumela umlayezo ohlukile kuma-pancreas akho, kulokhu ukwenza i-glucagon.
6. I-Glucagon bese itshela imisipha yakho nesibindi sakho ukuthi ikhulule noma iyiphi i-glycogen ebilokhu igcina emuva egazini lakho ukuze isetshenziselwe amandla.

Ukudla ama-carbs ahlanjululwe noma amaningi kakhulu kungenza le nqubo ibe yi-rollercoaster ride ongabonakali ukwehla.

Ama-carbs agaya ngokushesha ashukela ushukela wegazi bese ewuphazamisa, akushiye uzizwa ukhathele futhi ufisa ama-carbs amaningi wokulungiswa kwamandla.

Ukusetshenziswa ngokweqile kwesikhathi eside kwe-carbs elicwengekile nakho kungaholela ku:

• ukumelana ne-insulin
• ama-prediabetes
• thayipha 2 sikashukela

Lokhu ubuchopho bakho kuma-carbs

Sivame ukucabanga ngokudla kwe-carb njengemfuneko yokusebenza komzimba. Ngobusuku obandulela usuku olukhulu, i-triathlete ifuna ipuleti le-pasta lokumpompa imisipha yayo nge-glycogen.

Kepha ubuchopho bethu budinga lawo ma-carbs amnandi kakhulu njengoba kwenza ama-quads ethu. Ucwaningo oluthile lubonise ukuthi ukudla okuphansi kwe-carb kungaphazamisa inkumbulo.

Ngokuncisha ingqondo yakho ama-carbs, "ungathola uhlobo lwenkungu yobuchopho futhi ube nenkinga yokunaka," kusho uDavidson.

Kodwa-ke, abanye abantu abanezinkinga ezithile zobuchopho, ezinjengesithuthwane noma isifo i-Alzheimer's, banezimpawu ezincishisiwe ekudleni okuphansi kwe-carb noma ketogenic. Khuluma nodokotela wakho ukuthola ukuthi isu le-carb ephansi lingakuzuzisa noma likulimaze.

Kungani sithanda ama-carbs noma kunjalo?

Ama-carbohydrate athola idumela elibi emkhakheni wokudla nowokudla ngoba kulula ukuwuthatha nokudla ngokweqile, ikakhulukazi uhlobo olungenampilo.

"AbaseNyakatho Melika bathambekele ekudleni [okuphezulu kakhulu] kwama-carbohydrate acwengekile, ngoba ukudla okuningi okulungiselelwe kuqukethe ushukela ongeziwe futhi kwenziwa ngofulawa omhlophe," kusho uDavidson.

Noma sazi ukuthi ama-carbs acwengekile angalimaza imizimba yethu, singayifinyelela noma kunjalo ngenxa yezifiso ezinamandla nokunethezeka, ngenxa yobuningi boshukela.

"Njengoba imizimba yethu ikuthanda ukudla okunoshukela," kusho uDavidson, "lokhu kuthumela izimpawu zenjabulo esikhungweni semiklomelo yobuchopho bethu futhi ngokuyisisekelo sitshele ubuchopho ukuthi," Lokhu kuhle. "

Ngama-carbs acwengekile, alula, umphumela wobumnandi ucishe usheshe. Futhi ukuphahlazeka okushukela okungenakugwemeka kuza ngokushesha futhi. Yingakho sivame ukufuna okwengeziwe.

Uma sidabukile noma sicindezelekile, singazelapha ngokuzinqwabelanisa kaningi kuma-carbs, kukhombisa isifundo esisodwa esidala.

Ukudla kwangempela kulingana i-carbs engcono

Ukukhetha ukudla okuphelele ngokungafani nezinto ezicutshunguliwe kanye nokudla ama-carbs ahlanganiswe namaprotheni namafutha kuzosiza ukunciphisa ukudla ngokweqile ngokukwenza uzizwe ugcwele ngokwengeziwe futhi ugcine ushukela wegazi lakho ku-keel ngisho.

AmaCarbs awasona isitha. Uyabadinga ukuze uthole amandla. Khumbula ukuthi izithelo nemifino yi-carbs, futhi siyazi ukuthi lezo zisinikeza izakhamzimba ezibalulekile.

Yikudla mbumbulu esifuna ukukufakela. Uthanda i-pizza? Ungasho bhayi kuphayi. Vele ukhethe ukholifulawa, inyathi emusha mozzarella, kanye nezinto ozithandayo. Uthole lokhu.

UJennifer Chesak ungumhleli wencwadi ozimele waseNashville futhi ofundisa ukubhala. Ungumlobi wokuzilibazisa, ukuqina komzimba, nomlobi wezempilo ezincwadini eziningi zezwe. Uthole i-Master of Science yakhe ebuntathelini evela eNyakatho-ntshonalanga yeMedill futhi usebenza kwinoveli yakhe yokuqala eqanjiwe, ebekwe ezweni lakubo eNorth Dakota.