Lolu cwaningo Lwe-Carbs Lungakwenza Ucabange Kabusha Izifiso Zakho Zokudla Kwe-Keto

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Isizathu esiyinhloko ukuthi ochwepheshe abaningi bokudla baphikisana nokudla okuphansi kwe-carb ukuthi ukugwema iqembu lokudla kusho ukunciphisa ibanga lakho lamavithamini, amaminerali, nezinye izakhamzimba. (Bheka: Kungani Lesi Sidlo Sezidlo Siphikisana Ngokuphelele Nokudla Keto) Ukubuyekezwa kwakamuva okuxhaswe yi-World Health Organisation futhi kwashicilelwa ku I-Lancet unikeza impikiswano yabo inzuzo entsha. Ukusika ama-carbs kubonakala kunemiphumela yezempilo, ikakhulukazi uma kuziwa ohlotsheni olulodwa ikakhulukazi: i-fiber.

Okokuqala, ukuvuselela okusheshayo: Ngaphandle kokusiza ukudla kudlule ohlelweni lwakho lokugaya, i-fiber ingakhuthaza amagciwane amathumbu anempilo futhi ivimbele umzimba wakho.

Ukubuyekezwa kwe-WHO kuhlukanise izifundo ezingaba ngu-185 kanye nokuhlolwa kwemitholampilo okungu-58 kusukela ngo-2017 kuya phambili obekubuka ubudlelwano phakathi kwekhwalithi ye-carbohydrate nempilo. Babheke izinkomba zekhwalithi ezintathu ezithize—inani le-fibre, okusanhlamvu okuphelele ngokuqhathaniswa nezinhlamvu ezicolisisiwe, kanye ne-glycemic ephansi uma iqhathaniswa ne-high glycemic-ukuze bakhomba ukuthi yikuphi ukuqoqa okwakuwusizo kakhulu ekunqumeni ingozi yesifo noma ukufa.

Yini abayithola? Ukungafani okukhulu emphumeleni wezempilo kuqhamuke ezifundweni eziqhathanisa izidlo eziphezulu zefayibha ezinokudla okuncane kwe-fiber.

Abahlanganyeli abasebenzisa inani eliphakeme kakhulu le-fiber babenamaphesenti angu-15 kuya kwangu-30 amancane kunalabo abasebenzisa inani eliphansi le-fiber elizothinteka ngenxa yokushaywa yisifo sohlangothi, isifo senhliziyo, uhlobo lwe-2 yesifo sikashukela, nomdlavuza we-colorectal. Iqembu eline-fiber ephezulu futhi likhombise umfutho wegazi ophansi, isisindo somzimba, ne-cholesterol. Bathola ukuthi ukudla phakathi kwama-25 no-29 amagremu we-fiber ngosuku kwakuyindawo emnandi ekhombisa ingozi ephansi kakhulu yemiphumela emibi yezempilo. (Okuhlobene: Kungenzeka Yini Ukuba Ne-Fibre Eningi Kakhulu Ekudleni Kwakho?)

Ukubuyekezwa kubike umphumela ofanayo, yize ubuthakathaka, uma kukhulunywa ngokusanhlamvu okuphelele kuqhathaniswa nezinhlamvu ezicwengiwe. Ukudla okusanhlamvu okuphelele kukhombise ukwehliswa okukhulu kwengozi yezifo kuqhathaniswa nokudla okusanhlamvu okucwengiwe, okunengqondo ukucabangela okusanhlamvu okuphelele ngokuvamile kuphakeme ku-fiber.

Okokugcina, ukubuyekezwa kwangabaza ukusebenza kahle kokusebenzisa inkomba ye-glycemic njengenkomba yezempilo, ukuthola ukuthi i-GI empeleni yayiyisici esibuthakathaka kakhulu sokuthi i-carb "yinhle" noma "yimbi." (I-BTW, udinga kakhulu ukuyeka ukucabanga ngokudla njengokuhle noma okubi.)

Ubufakazi bokuthi ukudla ama-carbs aphansi kunkomba ye-glycemic kuzonciphisa izingozi zezempilo kubhekwe njengokuphansi kuya phansi kakhulu. (Inkomba ye-glycemic ifaka ukudla kususelwa kumthelela wayo kushukela wegazi, ngesilinganiso senkomba ephansi sithandeka kakhulu. Kodwa-ke, ukuthembeka kohlu kuyimpikiswano.)

Noma ngabe ususile ekudleni okunama-carb aphansi, kungenzeka ukuthi awutholi i-fiber eyanele. Abantu abaningi baseMelika abakwenzi, ngokusho kwe-FDA, ethathe i-fiber "njengesakhi sokukhathazeka kwezempilo yomphakathi." Ngaphezu kwalokho, isincomo se-FDA samagremu angu-25 ngosuku sisemaphethelweni aphansi ebanga eliboniswe ukuthi lilungile ekubuyekezweni.

Izindaba ezimnandi ukuthi i-fiber akunzima ukuyithola. Engeza izitshalo eziningi-izithelo, imifino, okusanhlamvu, amantongomane, nemifino - ekudleni kwakho ukuze wandise ukudla kwakho. Kungcono ukuthola i-fiber kusuka kuleyo mithombo yemvelo ngoba uzophinde uthole ezinye izakhi ngasikhathi sinye. (Futhi i-FYI, imiphumela yokubuyekeza isebenza emithonjeni yemvelo ikakhulukazi-abacwaningi abafaki noma yiziphi izifundo ezibandakanya izithasiselo.)

Uma ushadelwe ukudla i-low-carb, usengafaka ukudla okupakisha i-fiber, njengamajikijolo, ukwatapheya, nemifino enamaqabunga, esikhundleni sokuya e-carnivore eqondile.

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