Mangaki Ama-Carbs Okufanele Udle Ngosuku?

-Delile

• Ayini ama-carbs?
• Yini "ebalwayo" njenge-carb ekhonzayo?
• Mangaki ama-carbs okufanele udle ngosuku?
• Wazi kanjani uma ufinyelele ibhalansi efanele ye-macronutrient?
• Cha, kodwa empeleni, mangaki amagremu ama-carbs okufanele ube nawo?
• Imibono Yasekuseni
• Imibono yesidlo sasemini
• Imibono Yedina
• Imibono ye-Snack
• Buyekeza kwe-

Ngokwesiko, sisuke ekusukeleni ngokweqile kwamafutha (lapho ngangikhula eminyakeni yama-90s, ukwatapheya kwakubhekwa "njengokukhuluphalisa" futhi amakhukhi angenawo amafutha ayengama-grail "angenacala") aye phezulu amafutha, ukudla okuphansi kwe-carb keto. Ukudla kwe-keto kwethulwe ekuqaleni njengokwelashwa kwesithuthwane esingazweli emthini ngeminyaka yo-1920- futhi kusasetshenziselwa le njongo nanamuhla. Kodwa manje sekuphinde kubhekwe njengokudla okwehlisa isisindo.

Ngithola imibuzo eminingi mayelana nama-carbohydrate kumakhasimende ami omsoco: Ingabe mabi? Ingabe zinhle? Endaweni ethile phakathi? Qhubeka ufunde ukuze ufunde kabanzi.

Ayini ama-carbs?

Okokuqala, hlangana nama-macronutrients: ama-carbs, amafutha, namaprotheni. Inhloso eyinhloko yama-carbs ukukunika amandla. (I-FYI: Amafutha asetshenziselwa amandla, nawo. Kepha futhi ivikela izitho, ikugcine ufudumele, futhi isekela ukukhiqizwa kwamahomoni nokukhula kwamaseli. Amaphrotheni ahlinzeka ukwakheka kwamaseli nezicubu zakho futhi asetshenziselwa ukusebenza nokulawulwa kwezinqubo eziningi zomzimba. ) Ama-carbohydrate amaningi owadlayo ahlukaniswa nohlelo lokugaya lube yi-glucose, esetshenziswa njengamandla okuphehla amangqamuzana akho, izicubu, nezitho zomzimba. Ama-carbohydrate angabuye agcinwe-ukukhuluma-njengamaseli amafutha ukuze asetshenziswe kamuva. (Yingakho abanye abantu bezijwayeza ukulayisha kabusha i-carb.)

Amathani okudla aqukethe ama-carbs. Kukhona okusobala kakhulu njengesinkwa, i-oats, nelayisi, noma amaswidi afana nekhekhe, amakhukhi, amakhekhe, uswidi namachips. Kepha ubhontshisi, udali, izithelo neziphuzo zezithelo, ubisi nemikhiqizo yobisi, nemifino enjengamazambane, uphizi nommbila inama-carbs. ngemifino engenasitashi.)

Ama-carbs akhiwe nge-fiber, isitashi, noshukela. Kunamakhalori amane ngegremu ngayinye ye-carbohydrate. Ngokuvamile uzozwa ngama-carbs "alula" nama-carbs "ayinkimbinkimbi".

• Ama-carbohydrate alula ushukela-kokubili ushukela ovela ngokwemvelo otholakala ekudleni nashukela okwengezwa ekudleni. Ezinye izibonelo ezivamile zama-carbs alula iziphuzo ezinoshukela, uswidi, imikhiqizo kafulawa omhlophe, nejusi yezithelo. Ucwaningo oluningi luye lwaxhumanisa ukudla okuphezulu kwama-carbs alula ezindabeni zezempilo ezifana nokukhuluphala, isifo sikashukela, nesifo senhliziyo. Ama-carbs alula yilokho ofuna ukukunciphisa.
• Ama-carbs ayinkimbinkimbi ngokuvamile ephakeme ku-fiber futhi agaye kancane. Ezinye izibonelo ezijwayelekile okusanhlamvu okuphelele, ubhontshisi nemidumba, imifino nezithelo zonke. (Okuningi kulokho: Umhlahlandlela Wabesifazane Abanempilo Wokudla I-Carbs-Okungabandakanyi Ukuzisika)

Lapho udla ama-carbohydrate, ushukela wegazi lakho (ushukela wegazi) uyakhuphuka. Ukudla ukudla okuqukethe amaprotheni kanye / noma amafutha ngasikhathi sinye kunciphisa izinga lapho lokho kwehla kwenzeka, okusiza ukugcina izinga likashukela egazini lizinze kunokubangela i-spike ebukhali bese iphahlazeka. I-Fiber ibuye isize ukunciphisa leyo nqubo yokugaya ukudla. Yingakho ukudla okuphelele-okuqukethe ngokwemvelo ukulinganisela kwamaprotheni, amafutha ne-fiber-kulungile.

Yini "ebalwayo" njenge-carb ekhonzayo?

Ukunikezwa kwe-carbohydrate kulingana nama-gramu ayi-15. La manani okudla ngalinye liqukethe cishe amagremu ayi-15 ama-carbs (ngaphezu kwezinye izinto zawo):

• 1/3 kuya ku-1/2 inkomishi okusanhlamvu okuphekiwe
• 1 ucezu lwesinkwa
• 1/3 kuya ku-1/2 inkomishi ipasta ephekiwe
• 1/3 kuya ku-1/2 indebe ephekwe (noma 1/4 indebe eyomile) ubhontshisi, uphizi, noma udali
• 1/2 inkomishi amazambane aphekiwe noma ummbila
• I-1/2 yezambane eliphekwe eliphakathi nendawo noma ubhatata
• 1 inkomishi ephekwe ithanga noma u-squash wasebusika
• 3/4 kuye 1 inkomishi yamajikijolo
• 1/2 kabhanana ongu-9 intshi
• 1 i-aphula elincane noma ipheya
• 1/4 indebe yezithelo ezomisiwe
• 1/2 indebe ijusi yezithelo
• Ukuphakelwa ngakunye komkhiqizo wobisi kuvame ukuhlinzeka ngama-gramu ayi-12 kuye kwayi-15 (yize ama-yogurts amaGrikhi nama-Icelandic ahluphekile ngokuvamile enenani elincane, cishe u-8 ngenkomishi ngayinye)

Mangaki ama-carbs okufanele udle ngosuku?

"Kuya ngokuthi" akuyona impendulo ethokozisayo. Kodwa mangaki ama-carbohydrate owadingayo ngosuku ahlobene kakhulu nezimonyo zakho ezihlukile—kanye nezici ezifana nezinga lomsebenzi, kungakhathaliseki ukuthi unanoma yiziphi izimo zezempilo ezicashile, noma ukhulelwe noma uncelisa ibele. Izidingo zakho nazo zingashintshashintsha. (Nakhu konke okufanele ukwazi mayelana nokuhamba ngebhayisikili ye-carb.)

Kokunye, ungase uqaphele ukuthi udinga amanani ahlukene e-carbohydrate ezindaweni ezahlukene emjikelezweni wakho noma ngezikhathi ezithile zonyaka. Abantu abanenkinga yokuphazamiseka kwesizini (i-SAD) bangadonsa kakhulu ekudleni okunothe kwe-carbohydrate ezinyangeni ezimnyama kusukela amazinga we-serotonin we-neurotransmitter elawula imizwa ethatha idiphu kanye nokudla kwe-carb kudlala indima ekukhiqizeni i-serotonin. Lesi sidingo sokuzinzisa amazinga e-serotonin futhi yingakho ungahalela i-carbs ngosuku olunzima noma ngemuva kokwehlukana.

Izinhlelo ezahlukahlukene zokudla zidinga izilinganiso ezahlukahlukene zama-carbs kumafutha kuya kumaprotheni. Izinkombandlela Zokudla zango-2015–2020 zabaseMelika zincoma ukudla amaphesenti angama-45 kuya kwangu-65 amakhalori ethu ansuku zonke njengama-carbohydrate. Ukukunikeza isibalo se-ballpark, ekudleni okunama-khalori angu-2 000, lokho kukusuka kumagremu angama-225 kuye kwangama-325. Inani eliphansi eliphakanyisiwe le-carbohydrate ngosuku (ngokusho kwale mihlahlandlela) ngama-gramu ayi-130-cishe ayisishiyagalombili noma ayisishiyagalolunye we-15-gram servings ye-carbohydrate ngosuku.

Njengohlaka lwesithenjwa, ukudla okuphansi kwe-carb (njenge-Atkins noma ukudla kwe-LCHF) ngokuvamile kufaka phakathi noma yikuphi kusuka kuma-20 kuya ku-100 amagremu we-carbohydrate ngosuku. Ukudla kwe-ketogenic kuyinto a kakhulu ukudla okuphansi kwe-carb (~ amaphesenti ayi-10 wamakholori aphelele avela kuma-carbs) ngamanani alinganisiwe wamaprotheni (~ amaphesenti angama-20) namafutha aphezulu (~ amaphesenti angama-70). Kumuntu onokudla kwama-kilojoule angama-2 000, lokho kungama-gramu angama-20 kuphela we-carbs ngosuku-cishe usayizi wocezu olukhulu lwesinkwa. Uma lokho kuzwakala kuphansi ngempela, uqinisile: Kunjalo.

Kwesinye isikhathi ngibona amaklayenti ezehlisa ngokungakwazi ukuhlala ebhentshini nanoma yikuphi ukudla okuthrendayo. Kepha imvamisa umzimba wakho ulwa nezinhlelo ezeqisayo ngoba uzama ukukutshela okuthile. Ukujabulela iphethini yokudla ezwakala ikufanele futhi ikuvumela ukuthi uguquguquke esimweni sempilo yangempela yinto ozokwazi ukunamathela kuyo isikhathi eside—ngisho noma izimfashini zifika zidlula. (Bheka: Kungani Kufanele Ucabangele Ukuyeka Ukudla Okunomkhawulo)

Uma ufuna ukudla ukudla okune-carb ephansi futhi ulandelele ama-macronutrients akho (futhi uma umhlinzeki wakho wezokunakekelwa kwempilo ezwa ukuthi kuphephile kuwe), unganciphisa isilinganiso sakho se-carbs kuya kumaprotheni kuze kube yilapho uthola lokho okuzwakala kuzinzile futhi kujabulisa ngenkathi kusenjalo ukuvumela ukuthi ufeze izinhloso zakho. Sekushiwo lokho, uma uzizwa uqala ukukucabanga ngokweqile, unomlando wokungadli kahle, noma unenkinga yokusungula ibhalansi enempilo nokudla, ukusebenzisana nodokotela wezokudla obhalisiwe kungakusiza wenze izinguquko ngenkathi uqinisekisa ukuthi unokwesekwa okudingayo ukuze ugweme ukukhahlela. uthule uthuli oluvela ezindabeni ezedlule noma kukwenze uzizwe ukhungathekile.

Wazi kanjani uma ufinyelele ibhalansi efanele ye-macronutrient?

Ukudla ama-carbohydrate amancane kakhulu kungakwenza uzizwe uvilapha futhi ukhathele ngokwengqondo. Ungase futhi uzithole uzizwa ucasukile noma uzama “ukuyigcina ihlangene” ngokomzwelo. Abanye abantu bangazizwa belambile ngempela lapho bengadli ama-carbohydrate anele. Ngenxa yokuthi ukudla okuningi okucebile nge-carb nakho kuyimithombo emihle ye-fiber, ukungakhululeki kokugaya njengokuqunjelwa kuyindaba evamile ngokudla okunganele kwe-carb. (Yingakho ukuqunjelwa ekudleni kwe-keto kuyinkinga yangempela.) Qiniseka ukuthi usashaya leyo njongo yansuku zonke yamagremu angama-25 kuye kwangama-35 efayibha futhi uphuza amanzi amaningi ukugcina izinto zihamba.

Ukudla ama-carbohydrate amaningi uma kuqhathaniswa namaprotheni namafutha kungase kubangele uzizwe sengathi unenkinga yokuhlala ugcwele, njengoba usha ngokudla nokudla okulula ngokushesha, okubangela ukukhuphuka okukhulu kweglucose yegazi, okulandelwa ukuphahlazeka. Ngokuhamba kwesikhathi, ukugibela njalo le "coaster roller coaster" egazini kungaholela kuma-prediabetes noma ukumelana ne-insulin.

Cha, kodwa empeleni, mangaki amagremu ama-carbs okufanele ube nawo?

Njengendawo yokweqa, ngivame ukuncoma ukuthi ube nomthombo we-carbs ekudleni kwakho ngakunye. Ukuthi uyithola kusuka ezinhlamvini, okusanhlamvu, imifino enesitashi, izithelo, noma ubisi kukuwe. Ukukusiza ukuthi uhlale ubhalansile ngaphandle kokucabanga ngokweqile, gcwalisa ingxenye yesidlo sakho sasemini noma ipuleti lesidlo sakusihlwa ngemifino engenasitashi, ingxenye yesine ngamaprotheni, nekota yokugcina nge-carbohydrate. Ukusabalalisa ama-carbs akho ngokungaguquguquki phakathi nosuku kungasiza futhi ekugcineni ushukela wakho wegazi uzinzile, osekela amandla aqhubekayo namazinga emizwelo alinganiselayo.

Nazi izibonelo zokudla nokudla okulula ukuthi, lapho ukhetha okukodwa esigabeni ngasinye, unikeze ubuncane be-130 gram ye-carbs. Uma udinga okungaphezulu, lalela lokho umzimba wakho okudingayo bese ufaka ama-carbs engeziwe lapho kunengqondo kuwe. (Kuhlobene: Indlela Yokunciphisa Isisindo Ngaphandle Kokuyeka I-Carbs, NgokukaBob Harper)

Imibono Yasekuseni

• 1 inkomishi ephekwe i-oats egoqwe (amagremu angu-30) + 1/2 yebhanana eliphakathi (amagremu angu-15) + 1 isipuni sebhotela le-nut
• 1 inkomishi raspberries (15 amagremu) + 3/4 indebe ethafeni yogurt yamaGrikhi (~ 8 amagremu) + 1/4 inkomishi kashukela ophakeme onefayibha (~ 8 amagremu)
• Isipinashi ne-omelet yamakhowe kanye nezingcezu ezimbili zethosti yezinhlamvu eziphelele (~30 amagremu)

Imibono yesidlo sasemini

• Isaladi yesipinashi ne-1/2 inkomishi yama-chickpeas (amagremu angu-22), 1 inkomishi katamatisi we-cherry (amagremu angu-5), kanye ne-1/2 indebe yezaqathi ezishiziwe (amagremu angu-5), namafutha omnqumo kanye ne-vinegar dressing
• Isangweji lebhotela lamantongomane ezingcezu ezimbili zesinkwa sezinhlamvu eziphelele (amagremu angu-30) kanye nohlangothi lwenkomishi eyodwa yezaqathi zezingane (amagremu angu-7) ne-salsa
• 1.5 izinkomishi isobho le-minestrone (~ 30 amagremu) kanye ne-roll encane kakolweni (15 amagremu)

Imibono Yedina

• 1 inkomishi kakolweni ogcwele noma ipasta esuselwa kubhontshisi (amagremu angama-32 kuye kwangama-40) ne-3 oz yenkukhu ephekiwe ne-1 inkomishi ye-broccoli (amagremu ama-5)
• 1 inkomishi isithombo semifino (~ 30 amagremu) ne-1 inkomishi irayisi ukholifulawa (5 amagremu) noma i-1/3 inkomishi irayisi elinsundu (amagremu ayi-15)
• 3 oz inhlanzi ebhakiwe ene-1/2 indebe ebhakwe ubhatata (amagremu angu-15) kanye nenkomishi engu-1 yemifino ephekiwe (amagremu angu-5); 1 inkomishi amajikijolo (~ 15 amagremu) we-dessert

Imibono ye-Snack

• 3 izinkomishi popcorn popped (~ 15 amagremu)
• I-aphula elingu-1 elincane (~ 15 amagremu) ne-1 isipuni senothi ibhotela
• 2 wezipuni hummus (5 amagremu) no-1 oz oqhekeza okusanhlamvu okuphelele (15 amagremu)

Buyekeza kwe-