Iqiniso Mayelana Nokudla Okunamafutha Aphansi Kwe-Carb

-Delile

• Ingabe Kungakuthuthukisa Ukuqina Kwakho?
• Kepha Ingabe Ukudla Kwe-Atkins Kungakusiza Ngempela Ukwehlisa Isisindo?
• Ingabe Kufanele Uzame Ukudla?
• Ungawathola Kanjani Amaphesenti angama-50 Amafutha, Amaphesenti Ama-Carbs Ama-25, Amaphesenti Amaprotheni
• Buyekeza kwe-

Kwaphela iminyaka sitshelwa ukuthi sesabe amanoni. Ukugcwalisa ipuleti lakho ngegama le-F kubonakale njengetikiti elivelayo lesifo senhliziyo. Ukudla okunamafutha aphansi kakhulu (noma ukudla kwe-LCHF ngamafuphi), nakho okungadlula ngegama lomkhiqizo we-Atkins, kuyenziwa inhlekisa ngokubangela i-cholesterol ephezulu ngokunikeza abantu ilayisensi yokudla inyama ebomvu ebomvu noshizi onamafutha agcwele. Phakathi naleso sikhathi, ukulayishwa kwe-carb kwaba inkolo kubasubathi abakhuthazelayo abanethemba lokugwema ukushaya odongeni okwesabekayo.

Ngemuva kwalokho, ukuthambekela kwaqala ukushintsha. Ukugxekwa okuvamile kokudla kwe-Atkins kwachithwa: Isayensi ethandwayo yaphakamisa ukuthi ukudla okune-carb ephansi okunamafutha amaningi empeleni kwathuthukisa i-HDL, noma i-cholesterol "enhle", futhi ayizange ibe yimbi kakhulu i-LDL, noma i-cholesterol "embi". Futhi kuma-80s, uStephen Phinney-umcwaningi wezokwelapha we-MIT-uqaphele ukuthi izibalo zokulayisha i-carb azange zihlangane. Imizimba yethu inesitolo esilinganiselwe se-glycogen, noma uphethiloli emisipheni yakho, cishe ama-calories angu-2,500 wama-carbs agciniwe ngaso sonke isikhathi-futhi lokhu kungancipha ngokushesha ngokuhamba kwesikhathi. Kepha imizimba yethu inama-kilojoule angaba ngu-50 000 wamafutha agcinwe - ichibi elijule kakhulu ukudonsa kulo. UPhinney wayezibuza ukuthi ngabe abasubathi bangayiqeqesha yini imizimba yabo ukushisa amanoni esikhundleni se-carbs. Umzimba wakho ushisa ama-carbs ngokwemvelo ukuze ugcine imisipha yakho ihamba-futhi ama-carbs ayindlela esheshayo kaphethiloli eguqulwa ibe amandla. Kodwa "cabanga nge-glycogen njengegesi elisethangini lemoto," kusho uPam Bede, R.D. Lapho lowo gesi uphansi, udinga ukufaka uphethiloli, okuyilapho kungena khona ama-gel nama-GU.Uma umzimba wakho ungasha amafutha, kucabanga uPhinney, ungahamba isikhathi eside ngaphambi kokufaka uphethiloli. (Zama lokhu Ukudla Oku-6 Konke Okungokwemvelo, Okunika Amandla Ukuqeqeshwa Kokukhuthazela.)

Ngakho-ke uPininney wabeka iqembu elincane labahamba ngamabhayisikili besilisa ekudleni okunama-carb aphansi ukukuhlola ukuphuma-okuphoqa imizimba yabo ukuthi ingene ezitolo ezinamafutha. Ngenkathi izifundo eziningi zibonisa ukuthi ukudla kwe-LCHF kuphumela ngaphansi amandla we-peak kanye ne-VO2 max-okusho ukuthi kuncane kukwenza wehle kancane-uthole ukuthi abagibeli bamabhayisikili bebenza kahle ngokuhamba amahora amabili nesigamu lapho bedla ukudla okuphansi kuma-carbs namafutha amaningi njengalapho bedla imikhuba yabo ukuqeqeshwa kokudla. (Bheka lawa macebiso angama-31 okuhamba ngebhayisikili avela kubagibeli bamabhayisikili besifazane abangama-Elite.)

Kulokhu, ukudla okune-carb ephansi okunamafutha aphezulu kwazalwa. Kwenzenjani? Ngohlelo oluhle lokudla, udla cishe amaphesenti angu-50 amakholori akho emafutheni anempilo, angu-25 kuma-carbs, nama-25 amaprotheni, kuchaza u-Bede. (Isincomo sikahulumeni esikhona njengamanje, uma siqhathanisa, singamaphesenti angama-30 wama-khalori asuka emafutheni, amaphesenti angama-50 kuye kwangama-60 asuka kuma-carbs, nama-10 kuye kwangama-20 asuka kumaprotheni.)

Inkinga? Imodeli kaPininney yayingaphelele: Lapho evivinya amandla okugijima kwabagibeli bamabhayisikili ekudleni kwe-LCHF, wabona abagijimi abaphehlwa ngamafutha abangena ngesikhathi esincane kunokujwayelekile. Ngokushesha phambili eminyakeni engaba ngu-40, noma kunjalo, futhi abaphumelele izindondo abanjengoSimon Whitfield noBen Greenfield balilahlile isonto lama-carbs bakhetha ukudla okunamafutha amaningi. UKim Kardashian ulandele ngokudumile indlela adla ngayo i-Atkins ukuze anciphise isisindo sengane yakhe. UMelissa McCarthy uveze ukuthi wehlise isisindo sakhe esingamaphawundi angama-45 kuhlelo olufanayo lokudla. (Bheka Izidlo Ezingu-10 Ezingalibaleki Zosaziwayo Kuyo yonke Iminyaka.)

Kepha ngocwaningo oluxubekile nobufakazi obudidayo obunezinkanyezi - ingabe ukudla kuyasebenza? Futhi, ngaphezu kwalokho, ingabe inempilo?

Ingabe Kungakuthuthukisa Ukuqina Kwakho?

Umphumela we-carb ephansi, ukudla okunamafutha amaningi ekusebenzeni kwezemidlalo ubhekwe kuphela ezifundweni ezimbalwa kusukela ekuhlolweni kokuqala kukaPininney. Futhi uma kukhulunywa ngesivinini esiphezulu, u-Bede uthi kunengqondo ukuthi kungani i-LCHF ikwehlisela ijubane: “Ama-Carbs ayindlela esebenza kahle kakhulu yokushisa uphethiloli, ngakho-ke uma ugijima ngesivinini esikhulu futhi udinga lawo mandla ngokushesha, ama-carbohydrate azokwehla. ube ngumthombo ongcono kaphethiloli, "kuchaza uBede. Ngoba kuthatha isikhathi eside ukuthi umzimba wakho ufinyelele amandla emafutheni, ngeke ukwazi ukwenza ngokushesha.

Uma ugxile ebangeni hhayi ngejubane, noma kunjalo, ungayicishi i-LCHF maduzane. Kuyasiza ngalowo mzuzu wonke umgijimi esaba: ukushaya udonga. "Kubagijimi abakhuthazelayo, ukuzivumelanisa nezimo ngangokunokwenzeka ukuze basebenzise amafutha kungasiza labo abalwa nokubhonqa. Kungasiza ukubambezela ukuqala okuphawulekayo kokukhathala, okuhle ngoba kuvumela umsubathi ukuthi ancike kancane kuma-carbohydrate gel noma ku-fluid carbohydrate- futhi ukuhamba ngokushesha isikhathi eside," kusho uGeorgie Fear, RD, umbhali we Imikhuba Enciphile Yokunciphisa Isisindo Sokuphila Konke. Enye ibhonasi eyengeziwe: Uzogwema umthelela ohlangothini ojwayelekile kakhulu wokucindezeleka esiswini kusuka kuma-gels womjaho nama-GU. (Okukhulu! Gwema lokhu kudla okungama-20 okungonakalisa nomsebenzi wakho.)

Kepha njengocwaningo oluningi lwe-LCHF, ubufakazi besayensi buyingxubevange-kuseyindawo engacwaningiwe kakhulu. Ucwaningo oluthembisa kakhulu kuze kube manje kulindeleke ukuthi luphume kamuva kulo nyaka luvela ku-Jeff Volek, Ph.D., R.D., e-Ohio State University, umcwaningi wesibili osebenza kahle kakhulu esihlokweni esiseduze kukaPhinney.

Ngaphandle kocwaningo, kukhona negagasi elikhulayo lama-triathletes kanye nabagijimi be-ultra abathi impumelelo yabo igxume kwi-bandwagon ekhuthaza amafutha. Umqeqeshi wokuqina komzimba uBen Greenfield uqede i-Ironman Canada ka-2013 ngaphansi kwamahora ayi-10 ngenkathi edla cishe i-carbs, kuyilapho umgijimi omkhulu u-Timothy Olson ebeka irekhodi lokuphothulwa okusheshayo kwe-Western States amakhilomitha ayi-100 ekudleni kwe-LCHF. "Abasubathi engisebenza nabo bathi uma sebejwayele ukudla, bazizwa bengcono kunangaphambili, ukusebenza kwabo kungenzeka kube ngcono - kepha ngokuqinisekile akukho kubi kakhulu - futhi abanazifiso zoshukela noma ukushintsha kwemizwelo njengalapho babenjalo ukuzama ukufaka uphethiloli ngama-carbs, "kusho uBede. (Uzwakala ujwayelekile? Kuze kube yilapho uqala uhlelo lokudla okunamafutha amaningi, zama lokhu kudla okuyisi-6 ukuze ulungise isimo sakho sengqondo.)

Kungakhathaliseki ukuthi kuthuthukisa ukusebenza noma cha, ukufundisa umzimba wakho ukukhipha emithonjeni yakho yamafutha-ongayenza ngokumane ushintshele ekudleni-kunikeza ukuzinza okungcono koshukela wegazi, ukwesaba kuyanezela. Lokhu kusiza ekuvimbeleni i-hypoglycemia, noma ushukela ophansi egazini (okuyisizathu esenza ukuthi u-Hyvon Ngetich awe futhi kudingeke ukuthi manje agaqe ngokudumile aze afike ekugcineni ku-Austin Marathon yalo nyaka).

I-LCHF iphinde yasiza abasubathi abanamandla ukuthi balahlekelwe amafutha ngaphandle kokuyekethisa amandla noma amandla abo, ithole isifundo esisha ku Ukubuyekezwa Kwesayensi Yokuzivocavoca Nezemidlalo. Lokho kusho ukuthi nakuba abantu kungenzeka ukuthi abakubonanga ukuzuza kokusebenza, ukusebenza akuzange kuhlupheke-futhi behle ngesisindo, kuchaza uBede.

Kepha Ingabe Ukudla Kwe-Atkins Kungakusiza Ngempela Ukwehlisa Isisindo?

Ngenkathi i-angle yokulahlekelwa isisindo esithandwa kakhulu manje isitholile ukunakekelwa okungokwesayensi okuthe xaxa ngenxa yabaphenyi abanentshisekelo yokudla, kusazobakhona ubufakazi obuqand 'ikhanda kuleyo naleyo ndlela. Kodwa ucwaningo oluningi olulinganiselwe ekulahlekeni kwesisindo kanye nokudla okunamafutha aphansi e-carb kuye kwavuna.

Ngokombono, kunengqondo ukuthi uzolahlekelwa isisindo: "Ama-carbohydrate aheha amanzi, ngakho ingxenye yokuncipha kwesisindo sokuqala ukuchithwa kwezitolo zamanzi," kusho u-Bede. "Okubaluleke kakhulu, nokho, ukuthi amafutha asutha kakhulu. Yize inama-calories amaningi ngegramu kune-carbohydrate, ungadla kakhulu ngaphambi kokuthi ugcwale njenge-protein." Ngama-carbs, ungaqeda leso sikhwama sama-pretzels ngaphandle kwencazelo. Uma ugwema ama-carbs acwengekile, ugwema futhi izifiso zokudla okungenampilo okwengeziwe ucwaningo olubonise ukuthi kubangelwa.

Ucwaningo ngonyaka odlule e Izitatimende Zemithi Yangaphakathi wenze elinye lamacala akholisa kakhulu okwamanje: Abaphenyi bathole ukuthi abesilisa nabesifazane abashintshele ekudleni okunama-carb aphansi balahlekelwe ngamakhilogremu ayi-14 ngemuva konyaka owodwa-amakhilogremu ayisishiyagalombili kunalabo abanciphisa ukudla kwabo okunamafutha. Iqembu elinamafutha amaningi libuye lagcina imisipha eminingi, lanciphisa amafutha amaningi omzimba, futhi landisa ukudla kwabo amaprotheni ngaphezu kozakwabo abane-carb-heavy. Le miphumela ayethembisi nje kuphela ngoba abacwaningi babheke indlela yokudla isikhathi eside, kepha futhi ngoba abalinganiseli ukuthi bangaki abangawadla ababambiqhaza, okwenza umbono wokuthi ukudla kwe-LCHF kusebenza kuphela nokunye ukudla okunekhalori . (Thola okwengeziwe kokuthi Lapho Amakhalori Engeziwe Engcono.)

Ingabe Kufanele Uzame Ukudla?

Akekho ovumayo ukuthi i-LCHF ilungele wonke umuntu-noma ilungele wonke umuntu walolo daba. Kepha ukuthi ungazama yini noma kunjalo kungokwenkulumompikiswano phakathi kochwepheshe bethu. Ukwesaba, isibonelo, akuhlanyi nge-LCHF njengenkambiso yokudla eqhubekayo. Uyabona, “Ngisanda kubona abantu abaningi bagcina begula, besha, futhi bezizwa kabi.

Ngakolunye uhlangothi, uBede ukubonile kusebenza amakhasimende akhe amaningi abasubathi. Futhi isayensi iyavuma ukuthi akukho okubi okuncane ngaphandle kwejubane lakho lokuzama. Cishe kuzokusiza ulahlekelwe isisindo, futhi kusenethuba lokuthi kuzosiza ibanga lakho noma ukusebenza kwamandla.

Futhi uma umuzwa wakho wokuqala wokuzwa "ukhawulela ama-carbs akho" kungukuthi "kunjalo," empeleni akudingeki ube lukhuni kakhulu: Iqembu elinamafutha amaningi Izitatimende Zemithi Yangaphakathi Ucwaningo lwenze zonke izinzuzo zabo zokuncipha kwesisindo naphezu kweqiniso lokuthi abakaze bagcine imigomo yabo ye-carb iphansi njengemihlahlandlela yokufunda.

Ngaphezu kwalokho, ezimpandeni zako, ukudla kwe-Atkins noma noma yikuphi ukudla okunamafutha amaningi okune-carb ephansi kumayelana nokudla okunempilo, okuyinto wonke umuntu ungazuza kusuka ku-. "Udla kakhulu izithelo, imifino, uwoyela onempilo, nobisi olunamafutha aphelele nokuthinta okusanhlamvu okuphelele - konke okuyindlela yokuthola impilo efanelekile," kusho uBede. Futhi lokhu kuveza iphuzu: "Inzuzo yokudla kungenzeka kube ngokulahla imfucumfucu nokulayisha konke ukudla ngaphezu kwamanoni uqobo." (Bheka: AmaCarbs Ngaphandle Kwesizathu: 8 Ukudla Okubi Kunesinkwa Esimhlophe.)

Yazi nje ukuthi kufanele unikeze umzimba wakho okungenani amasonto amabili ukuze ufunde ukuthi uwasebenzisa kanjani amafutha njengophethiloli-isigaba esaziwa ngokuthi i-fat adaptation, kweluleka uBede. "Uma uqhubeka uzizwa ukhathele ngesikhathi ugijima ekudleni kwe-LCHF ngemuva kwalokho, kungenzeka ukuthi awusabeli kahle kukho." Ngokufanelekile, ungazama ukudla ngaphambi kokuqeqeshwa ukuze isikhathi sokulungisa singathinti imigomo yakho noma imigomo yesikhathi sakho, uyanezela.

Ungawathola Kanjani Amaphesenti angama-50 Amafutha, Amaphesenti Ama-Carbs Ama-25, Amaphesenti Amaprotheni

Njengokuthi kufanele weqe kanjani ama-carbs acolisisiwe okusanhlamvu okuphelele ekudleni kwendabuko, amafutha akho ekudleni kwe-LCHF kufanele aqhamuke emithonjeni enempilo: ubisi olunamafutha aphelele, amantongomane, namafutha. Futhi ngenkathi amafutha agcwele, njengalawo oshizi, esethole ukwakheka kwedumela okukhulu kunakho konke, kusese nendawo yamafutha angagcotshwanga ekudleni kwakho. (Thola ukuthi kungakanani ku Buza Udokotela Wokudla: Ukubaluleka Kwamafutha AsePolyunsaturated.) Ama-carbs ambalwa owadlayo azovela kumkhiqizo. (Njengalezi ezinye izindlela eziyishumi zokudla okunempilo.) Futhi, okubaluleke kakhulu, udinga ukuthi usadla amaprotheni anele.

Futhi uma umqondo wokukhuphula amafutha akho kanye nokwehlisa ama-carbohydrates akho uzwakala ushubile, yazi ukuthi usuku olufanele luka-Bede aluphambuki kangako kuthrekhi enempilo evamile. Kuhlole!

• Ukudla kwasekuseni: 2 izinkomishi isipinashi esisha esusiwe ku-2 wezipuni zamafutha omnqumo, anikezwe neqanda elilodwa kanye ne-1/2 indebe yamajikijolo ahlanganisiwe
• Ukudla okulula: 1/4 inkomishi exutshwe, amantongomane osiwe owomile
• Isidlo saseminiIzinkomishi ezi-2 zelethisi yamaRoma enamafutha noviniga ukugqoka (2 tbsp uwoyela ngamunye kanye nebhalsamu) kanye nebele lezinkukhu elosiwe elingu-3 oz
• Ngemva Kokuzivocavoca: I-smoothie eyenziwe nge-scoop whey protein powder eyodwa (uBede uncoma i-EAS 100%), 1 inkomishi yamanzi (ukunambitha), 1/2 inkomishi amajikijolo axubekile, inkomishi engu-1/2 yenkomishi eqoshiwe, neqhwa eligayiwe.
• Isidlo sakusihlwa: I-3 oz yenhlanzi enamafutha aphezulu njenge-salmon, ibhulashi nge-2 tbsp uwoyela womnqumo futhi yosiwe. Uhlangothi 1 inkomishi imifino steamed ephoswe 1 tbsp ibhotela.

Buyekeza kwe-