Mangaki ama-carbs okufanele udle ngosuku ukuze wehlise isisindo?

-Delile

• Kungani ungafuna ukudla ama-carbs ambalwa?
• Yini ebalwa njengokudla okuphansi kwe-carb?
• Ungayinquma kanjani i-carb yakho oyidla nsuku zonke
• Ukudla amagremu ayi-100-150 ngosuku
• Ukudla amagremu angu-50-100 ngosuku
• Ukudla u-20-50 amagremu ngosuku
• Kubalulekile ukuzama
• Izinhlobo zama-carbs nokuthi yini okufanele ugxile kuyo
• Ukudla okuphansi kwe-carb kukusiza ukuthi ushise amanoni
• Okubalulekile

Ukudla okuphansi kwe-carbohydrate kungasebenza kakhulu ekunciphiseni isisindo, ngokusho kocwaningo.

Ukunciphisa ama-carbs kuvame ukunciphisa isifiso sakho sokudla futhi kubangele ukuncipha okuzenzakalelayo, noma ukwehlisa isisindo ngaphandle kwesidingo sokubala ama-calories.

Kwabanye abantu, ukudla okuphansi kwe-carb kubavumela ukuba badle kuze kube ukugcwala, bazizwe benelisekile, bese behlisa isisindo.

Inani lama-carbs umuntu okufanele adle nsuku zonke lokwehlisa isisindo liyahlukahluka kuye ngeminyaka yakhe, ubulili, uhlobo lomzimba, kanye namazinga womsebenzi.

Lo mbhalo ubuyekeza ukuthi mangaki ama-carbs okufanele udle ngosuku ukuze wehlise isisindo.

Kungani ungafuna ukudla ama-carbs ambalwa?

Imihlahlandlela Yezokudla KwabaseMelika incoma ukuthi ama-carbs ahlinzeke ngama-45-65% wekhalori oyidla nsuku zonke kuyo yonke iminyaka yobudala nobulili ().

Ngokusho kwe-Food and Drug Administration (FDA), iDaily Value (DV) ye-carbs ingama-gramu angama-300 ngosuku lapho udla ukudla okungu-2,000-calorie (2).

Abanye abantu banciphisa ukudla kwabo kwansuku zonke kwe-carb ngenhloso yokwehlisa isisindo, behlise kube ngamagremu angama-50-150 ngosuku.

Ucwaningo lukhombisile ukuthi ukudla okuphansi kwe-carb kungaba yingxenye yecebo elisebenzayo lokwehlisa isisindo.

Lokhu kudla kuvimbela ukudla kwakho ama-carbohydrate - kufaka phakathi ushukela nesitashi esifana nesinkwa ne-pasta - futhi kukufaka esikhundleni samaprotheni, amafutha anempilo nemifino.

Ucwaningo lukhombisa ukuthi ukudla okuphansi kwe-carb kunganciphisa isifiso somuntu, kuholele ekutheni badle ama-calories ambalwa, futhi kubasize banciphise isisindo kalula kunezinye izidlo, inqobo nje uma begcina ukudla ().

Ezifundweni eziqhathanisa i-carb ephansi kanye nokudla okunamafutha amancane, abacwaningi badinga ukukhawulela ngamandla ama-calories emaqenjini aphansi amafutha ukwenza imiphumela ifane, kepha amaqembu e-carb aphansi ahlala esebenza ngempumelelo (4,).

Ukudla okuphansi kwe-carb nakho kunezinzuzo ezidlula ukwehla kwesisindo nje. Bangasiza ukwehlisa ushukela wegazi, umfutho wegazi, kanye ne-triglycerides. Futhi zingasiza ekukhuphuleni i-HDL (okuhle) cholesterol futhi zithuthukise iphethini ye-LDL (bad) cholesterol (,).

Ukudla okuphansi kwe-carb kuvame ukudala ukulahleka kwesisindo okuningi futhi kuthuthukise impilo uma kuqhathaniswa nokudla okunomkhawulo wekhalori, okunamafutha aphansi abantu abaningi abasakuncomayo. Kunobufakazi obuningi obusekela lo mbono (8, 9,).

Ucwaningo oluningi lukhombisa ukuthi ukudla okuphansi kwe-carb kungasebenza kakhulu futhi kube nempilo kunokudla okunamafutha amancane.

Yini ebalwa njengokudla okuphansi kwe-carb?

Akukho ncazelo ecacile yokuthi yini ngempela okubandakanya ukudla okuphansi kwe-carb, futhi yini ephansi kumuntu oyedwa kungenzeka ingabi ngaphansi kokulandelayo.

Ukudla okuphelele kwe-carb komuntu kuya ngeminyaka yabo, ubulili, ukwakheka komzimba, amazinga womsebenzi, ukuthanda komuntu, isiko lokudla, kanye nempilo ye-metabolic yamanje.

Abantu abasebenza ngokomzimba futhi abanesisindo esiningi bangabekezelela ama-carbs amaningi kakhulu kunabantu abahlala phansi. Lokhu kusebenza ikakhulukazi kulabo abenza umsebenzi omkhulu wokuzivocavoca, njengokuphakamisa izinsimbi noma ukugijima.

Impilo ye-Metabolic nayo ibaluleke kakhulu. Lapho abantu beba nesifo se-metabolic syndrome, ukukhuluphala ngokweqile, noma uhlobo lwesifo sikashukela esingu-2, i-carb yabo idinga ushintsho.

Abantu abangena kulezi zigaba abakwazi ukubekezelela ama-carbs amaningi.

Ukudla okuphelele kwe-carb kuyehluka phakathi kwabantu, kuya ngamazinga womsebenzi, impilo yamanje ye-metabolic, nezinye izinto eziningi.

Ungayinquma kanjani i-carb yakho oyidla nsuku zonke

Uma umane ususe imithombo ye-carb engenampilo ekudleni kwakho, njengokolweni ocwengile noshukela ongeziwe, uzobe usendleleni eya empilweni ethuthukisiwe.

Kodwa-ke, ukuvula izinzuzo ezingaba khona ze-metabolic zokudla okuphansi kwe-carb, futhi udinga ukukhawulela eminye imithombo ye-carb.

Awekho amaphepha esayensi achaza kahle ukuthi ukufanisa kanjani ukudla kwe-carbohydrate nezidingo zomuntu ngamunye. Izigaba ezilandelayo zixoxa ngalokho abanye abadla ngokudla abakukholelwayo ngokudla i-carb kanye nokwehlisa isisindo.

Ukudla amagremu ayi-100-150 ngosuku

Lokhu kungukudla okulinganiselwe kwe-carb. Kungasebenzela abantu abathembele, abasebenzayo, nabazama ukuhlala bephilile futhi begcina isisindo sabo.

Kungenzeka ukuthi ulahlekelwe isisindo kulokhu - nanoma yikuphi - ukudla kwe-carb, kepha futhi ungadinga futhi ukwazi ngobukhulu bokudla kwekhalori nobukhulu bezingxenye ukunciphisa umzimba.

AmaCarbs ongawadla afaka:

• yonke imifino
• izingcezu eziningana zezithelo ngosuku
• amanani amaphakathi wesitashi enempilo, njengamazambane, ubhatata, nezinhlamvu ezinempilo, njengelayisi ne-oats

Ukudla amagremu angu-50-100 ngosuku

Leli banga lingasiza uma ufuna ukunciphisa isisindo ngenkathi ugcina imithombo ethile ye-carb ekudleni. Kungasiza futhi ukugcina isisindo sakho uma uzwela kuma-carbs.

AmaCarbs ongawadla afaka:

• imifino eningi
• Izingcezu zezithelo ezingama-2-3 ngosuku
• amanani amancane ama-carbs anesitashi

Ukudla u-20-50 amagremu ngosuku

Yilapho ukudla okuphansi kwe-carb kunemiphumela emikhulu ku-metabolism. Leli ibanga elingenzeka labantu abafuna ukunciphisa isisindo ngokushesha, noma abanezinkinga ze-metabolic, ukukhuluphala ngokweqile, noma isifo sikashukela.

Lapho udla ngaphansi kuka-50 amagremu ngosuku, umzimba uzongena ku-ketosis, unikeze amandla obuchopho ngemizimba ebizwa nge-ketone. Lokhu kungenzeka kunciphise ukudla kwakho futhi kukwenze wehlise isisindo ngokuzenzakalela.

AmaCarbs ongawadla afaka:

• imifino eminingi ephansi ye-carb
• amanye amajikijolo, mhlawumbe ngokhilimu ophehliwe
• trace carbs kusuka kokunye ukudla, njengama-avocado, amantongomane, nembewu

Qaphela ukuthi ukudla okuphansi kwe-carb akusho ukuthi kungukudla okungekho-carb. Kukhona indawo yenqwaba yemifino ephansi ye-carb.

Kubalulekile ukuzama

Umuntu ngamunye uhlukile futhi okusebenzela umuntu oyedwa kungenzeka kungasebenzi okulandelayo. Kubalulekile ukwenza ukuzihlola kwakho uphinde uthole ukuthi yini okukusebenzela kangcono.

Uma unesifo sikashukela sohlobo 2, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokwenza noma yiziphi izinguquko, ngoba lokhu kudla kungasinciphisa kakhulu isidingo sakho semithi.

Kubantu abasebenza ngokomzimba noma abafuna ukugcina isisindo sabo, uhla lwama-100-150 amagremu ama-carbs ngosuku lungaba nezinzuzo. Kulabo abahlose ukwehlisa isisindo ngokushesha, ukuya ngaphansi kuka-50 amagremu ngosuku ngaphansi kokuholwa ngumhlinzeki wezokunakekelwa kwempilo kungasiza.

Izinhlobo zama-carbs nokuthi yini okufanele ugxile kuyo

Ukudla okuphansi kwe-carb akugcini nje ngokulahleka kwesisindo, futhi kungathuthukisa impilo yakho.

Ngalesi sizathu, ukudla kufanele kusekelwe ekudleni okuphelele, okungalungiswa kanye nemithombo ye-carb enempilo.

Ukudla okuphansi kwe-carb okungenamsoco ngokuvamile akunampilo.

Uma ufuna ukuthuthukisa impilo yakho, khetha ukudla okungalungisiwe njenge:

• inyama enciphile
• inhlanzi
• amaqanda
• imifino
• amantongomane
• ukwatapheya
• amafutha enempilo

Khetha imithombo ye-carbohydrate efaka i-fiber. Uma ukhetha ukudla okulinganiselwe kwe-carb, zama ukukhetha imithombo yesitashi engachazwanga, njengamazambane, ubhatata, i-oats nelayisi elinsundu.

Ushukela ongeziwe namanye ama-carbs acwengekile ngaso sonke isikhathi kuyizinketho ezingenampilo, kunconywa ukuthi ulinganisele noma ukuzigweme.

Ukuze uthole imininingwane eminingi ngokudla okuthile okumele ukudle, hlola lolu hlu lokudla okuphansi kwe-carb kanye nalolu hlelo oluningiliziwe lokudla kwe-carb nemenyu yesampula.

Kubaluleke kakhulu ukukhetha imithombo ye-carb enempilo, ene-fiber. Ukudla okunempilo kufaka imifino eningi, ngisho nasezingeni eliphansi kakhulu lokudla i-carb.

Ukudla okuphansi kwe-carb kukusiza ukuthi ushise amanoni

Ukudla okuphansi kwe-carb kwehlisa kakhulu amazinga akho egazi e-insulin, i-hormone eletha ushukela kusuka kuma-carbs angene kumaseli omzimba.

Omunye wemisebenzi ye-insulin ukugcina amafutha. Ochwepheshe abaningi bakholelwa ukuthi isizathu esenza ukuthi izidlo eziphansi ze-carb zisebenze kahle kakhulu ukuthi zinciphisa amazinga akho ale hormone.

Okunye okwenziwa yi-insulin ukutshela izinso ukuthi zigcine i-sodium. Lesi yingakho ukudla okuphezulu kwe-carb kungadala ukugcinwa kwamanzi ngokweqile.

Uma usika ama-carbs, wehlisa i-insulin futhi izinso zakho ziqala ukukhipha amanzi amaningi (, 12).

Kuvamile ukuthi abantu balahlekelwe isisindo samanzi amaningi ezinsukwini ezimbalwa zokuqala ekudleni okuphansi kwe-carb. Ezinye izazi zokudla zisikisela ukuthi ungalahlekelwa ngamakhilogremu afinyelela kwangu-5-10 (2.3-4.5 kg) ngale ndlela.

Ukwehla kwesisindo kuzokwehla ngemuva kwesonto lokuqala, kepha isisindo sakho samafutha singaqhubeka ukwehla uma ugcina ukudla.

Ucwaningo olulodwa luqhathanise ukudla okuphansi kwe-carb namafutha amancane kanye nezikena ze-DEXA ezisetshenzisiwe, okuyizinyathelo ezinembe kakhulu zokwakheka komzimba. Ama-carb dieters aphansi alahlekelwe inani elikhulu lamafutha omzimba futhi athola imisipha ngasikhathi sinye ().

Ucwaningo lukhombisa nokuthi ukudla okuphansi kwe-carb kuyasebenza ikakhulukazi ekunciphiseni amanoni esiswini sakho esiswini, esaziwa nangokuthi amafutha we-visceral noma amafutha esiswini. Lawa ngamafutha ayingozi kakhulu futhi ahlotshaniswa kakhulu nezifo eziningi ().

Uma umusha ekudleni okuncane kwe-carb, kuzodingeka ukuthi udlule esigabeni sokuzivumelanisa nezimo lapho umzimba wakho ujwayela ukushisa amanoni esikhundleni se-carbs.

Lokhu kubizwa ngokuthi "umkhuhlane ophansi we-carb," futhi uvame ukuphela ezinsukwini ezimbalwa. Ngemuva kokuthi lesi sigaba sokuqala sesiphelile, abantu abaningi babika ukuthi banamandla amaningi kunakuqala, kungabikho ukudilika ntambama emandleni okuvamile ekudleni okuphezulu kwe-carb.

Isisindo samanzi sehla ngokushesha ekudleni okuphansi kwe-carb, futhi ukulahleka kwamafutha kuthatha isikhashana. Kuvamile ukuzizwa ungaphathekile kahle ezinsukwini ezimbalwa zokuqala zokwehlisa ukudla kwakho kwe-carb. Kodwa-ke, abantu abaningi bazizwa behle kakhulu ngemuva kwalesi sigaba sokuqala sokuzivumelanisa nezimo.

Okubalulekile

Ngaphambi kokuqala ukudla okuphansi kwe-carb, zama ukulandelela ukuthi mangaki ama-carbs owadlayo ngosuku olujwayelekile nokuthi aphile kahle noma akanampilo. Uhlelo lokusebenza lwamahhala lungasiza.

Ngoba i-fiber ayibalwa njengama-carbohydrate, ungakhipha ama-fiber gram enanini eliphelele. Esikhundleni salokho, bala ama-carbs enetha, usebenzisa lokhu kubalwa: i-net carbs = inani lama-carbs - i-fiber.

Uma ungalahli isisindo noma ukwehla kwesisindo kunciphisa ngesikhathi sokudla okuphansi kwe-carb, hlola lezi zizathu ezingenzeka zokuthi kungani.

Enye yezinzuzo zokudla okuphansi kwe-carb ukuthi, kubantu abaningi, kulula ukukwenza. Awudingi ukulandela noma yini uma ungafuni.

Vele udle amaprotheni, amafutha anempilo, nemifino njalo ekudleni. Faka amanye amantongomane, imbewu, ukwatapheya, nemikhiqizo yobisi egcwele. Futhi, khetha ukudla okungalungisiwe.