I-Carbs Emubi Futhi Emihle Iyithinta Kanjani Ingqondo Yakho

-Delile

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I-low-carb, i-high-carb, i-no-carb, i-gluten-free, i-grain-free. Uma kuziwa ekudleni okunempilo, kunokudideka okukhulu kwe-carbohydrate. Futhi akumangalisi-kubonakala sengathi njalo ngenyanga kunesifundo esisha esikutshela ukuthi ama-carbs azokubulala, asheshe alandelwe ngesinye esithi ayikhambi lomdlavuza. Leli sonto alihlukile. Kukhishwe izifundo ezimbili ezintsha mayelana nemiphumela yama-carbohydrates ebuchosheni bethu: Enye ithi ama-carbs ayisihluthulelo sobuhlakani bomuntu; omunye uthi ama-carbohydrate alimaza impilo yakho yengqondo.

Kepha konke lokhu okutholakele kungahle kungaphikisani njengoba kubonakala kuqala. Eqinisweni, akukona ukuthi kufanele udle ama-carbs noma cha, kepha kunalokho izinhlobo kufanele udle. (Bheka I-Carbs Ngaphandle Kwesizathu: Ukudla Okuyi-8 Okubi Kakhulu Kunesinkwa Esimhlophe.) "Akuwona wonke ama-carbs adalwe alingana," kusho u-Sherry Ross, MD, i-ob-gyn e-Providence Saint John's Health Centre e-Santa Monica, CA, kanye nochwepheshe wezokunakekelwa kwabesifazane. okunomsoco, "ikakhulukazi uma kukhulunywa ngobuchopho."

Izinzuzo

Ama-Carbs empeleni okumelwe ubonge ngobuhlakani bakho: Ucwaningo olusha, olushicilelwe ku-Quarterly Review of Biology luhlanganiswe nedatha ye-archaeological, anthropological, genetic, physiological, kanye ne-anatomical ukuthola ukuthi ukusetshenziswa kwama-carbohydrate kwakuyisici esibalulekile ekuthuthukisweni kobuchopho bethu esikhathini esidlule. iminyaka eyizigidi. Kuvela ukuthi, amazambane, okusanhlamvu, izithelo nokunye okwenziwe ngesitashi okunempilo kungaba yisizathu esenza ukuthi abantu bathuthukise uphawu lwethu lokuhweba kwasekuqaleni, kusho umlobi oholayo uKaren Hardy, Ph.D., umcwaningi e-Universitat Autònoma de Barcelona onguchwepheshe wokudla kwasendulo .

Kodwa lesi akusona nje isifundo somlando-isitashi sibaluleke kakhulu empilweni yobuchopho namuhla. “Ukudla okunesitashi, noma ama-carbs, kuwumthombo wamandla oyinhloko wobuchopho nomzimba,” kuchaza uHardy. "Kufanele bafakwe ekudleni ukuze kusebenze kakhulu ubuchopho nomzimba." (Futhi kubalulekile: Ukudla Okungcono Okungu-11 Kobuchopho Bakho.)

Manje yini enegama elibi?

Ama-carbohydrate ane-rap embi kangako ngenxa yezimvu ezimnyama zomndeni wezakhi: ukudla okugayiwe. Kuyinto cwengisisiwe carbs, ikakhulukazi okwenziwe ukudla okungenamsoco, okuxhumene nakho konke kusuka esifo senhliziyo kuya kwesifo sikashukela (ingasaphathwa eyokuzuza isisindo). Futhi akukho lapho lokhu kubonakala khona kakhulu kunasebuchosheni, njengoba kukhonjisiwe kolunye ucwaningo olusha olushicilelwe ku- Ijenali yaseMelika Yezempilo Yomtholampilo. Abacwaningi abavela e-Columbia University Medical Center bathole ukuthi ababambiqhaza abadla ama-carbohydrate acwengisiswe kakhulu kungenzeka ukuthi bacindezeleke kakhulu. Baqiniseka kanjani ukuthi ukudla okusetshenzisiwe okusolwayo? Ngoba okuphambene nakho bekuyiqiniso: Abesifazane abadla ifayibha eyengeziwe yokudla, okusanhlamvu okuphelele, imifino, nezithelo-konke kugcwele okunempilo, ama-carbs aphelele-babencane amathuba okuthi babe sezindaweni zokulahla. (Lokho ongakuthinta kungaba nomthelela omkhulu emizweni yakho. Zama lokhu 6 Ukudla ukulungisa Isimo Sakho.)

Ungawadla Kanjani Ama-Carbs

Ukudideka okunjengalokhu okuholela kwabesifazane abaningi ukuthi bavele basike iqembu lezakhi ndawonye. Kepha lokhu kuthutha kungaba iphutha. “Ngokungangabazeki, ubuchopho bethu budinga ama-carbohydrate ukuze busebenze,” kusho uRoss. "Ngokuhamba kwesikhathi, ukungatholi ama-carbs anele ekudleni kwakho kungakhuphula izinkinga ngokusebenza kwengqondo okuyisisekelo." Ucaphuna ucwaningo lwango-2008 lwe-Tufts University oluxhumanisa ukudla okune-carb ephansi nezinkinga zenkumbulo kanye nezikhathi zokusabela ezincishisiwe-into evame ukubizwa ngokuhlekisa ngokuthi "i-carb flu." Kodwa-ke, ucwaningo olulandelayo lukhombisile ukuthi imiphumela yomkhuhlane we-carb ihlala isikhashana kubantu abadala abaningi, njengoba ubuchopho bungazivumelanisa nokusebenzisa amafutha kaphethiloli esikhundleni se-glucose. (Kuyafana nomzimba wakho. Thola Iqiniso Mayelana Nokudla Okunamafutha Aphansi E-Carb.) Ngaphezu kwalokho, ama-carbohydrate awusizo ikakhulukazi ebuchosheni besifazane."Babaluleke kakhulu komama abakhulelwe nabancelisayo, ikakhulukazi empilweni yezingane zabo," kusho uHardy.

Zombili lezi zingcweti zithi ziqede ama-carbs alungisiwe asetshenzisiwe (njengoshukela noju) futhi sixwaye labo abazenza "ukudla kwezempilo," njengamabele anoshukela namabha wegranola. (Iqhinga elilodwa elisheshayo ukubuka ilebula futhi ugweme noma yini enamagremu amaningi kashukela kune-fiber noma amaprotheni.) Kunalokho, gcwalisa ipuleti lakho ngezinhlobonhlobo zamastashi aphelele, angacutshunguliwe azohlinzeka ngemisoco ebalulekile empilweni yobuchopho.

Ukwenza lokhu, uHardy uncoma ukulandela ukuhola kokhokho bethu basendulo, ethi, ngokungahambisani nombono odumile we-paleo diet, ukudla kwabo kwakungeyona i-carb ephansi. Esikhundleni salokho, babedla amantongomane, imbewu, imifino, izilimo eziyizigaxa, nangaphakathi kwegxolo lesihlahla ukuze bathole amakhalori nezakhi zomzimba. Futhi yize engakhuthazi ukugaya amagxolo, ubhontshisi, amantongomane nezinhlamvu ezigcwele konke kunikela ngama-folate namanye amavithamini B, ngokocwaningo olwenziwe eCambridge University, abaluleke kakhulu ekukhuleni nasekusebenzeni kobuchopho. Ngenye indlela, uRoss ukhomba ekudleni kwaseMedithera njengesibonelo esihle sanamuhla sendlela yokulinganisa i-carbs njengengxenye yokudla okunempilo. (Bheka Ukudla kwaseMedithera: Yidla Indlela Yakho Kuze Kube Mncane.)

Ngakho-ke noma ngabe ulandela ukudla kwe-cavewoman, ukudla kwaseMedithera, noma nje ukudla okuhlanzekile okususelwa ekudleni okuphelele, kunezindlela eziningi ongakhetha kuzo ukuthola ama-carbohydrate anempilo ebuchosheni epuletini lakho. Futhi ngeke nje ubuchopho bakho bubonge, kodwa kanjalo nama-taste buds akho. Letha ubhatata!

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