Iintsomi ezili-10 malunga nezidlo ezisezantsi zeCarb

Umxholo

• 1. Ukutya okune-carb ephantsi kusebenzela wonke umntu
• 2. IiCarbs zityebisile
• 3. Iminqathe, iziqhamo, kunye neetapile azikho mpilweni ngenxa yee carbs
• 4. Ukutya okune-carb ephantsi kufuneka kusoloko kukho i-ketogenic
• 5. Zonke iikhabho zeswekile
• 6. Akunakwenzeka ukuba ufumane ubunzima kwi-low-carb diet
• 7. Ukusela ibhotolo kunye neoyile yekhokhonathi ngumbono olungileyo
• 8. Iikhalori azinamsebenzi
• 9. Ifayibha ubukhulu becala ayinanto kwimpilo yabantu
• 10. IiCarbs zibangela izifo
• Umgca wezantsi

Izidlo ezisezantsi ze-carb zinamandla amakhulu.

Banokunceda ukuguqula uninzi lwezifo ezinzulu, kubandakanya ukutyeba kakhulu, uhlobo lweswekile 2, kunye nesifo se-metabolic syndrome.

Nangona kunjalo, ezinye zeentsomi malunga nokutya ziqhutywa luluntu olunecarb ephantsi. Uninzi lwezi ngcamango aluxhaswanga yisayensi.

Nazi iimbali ezili-10 eziqhelekileyo malunga nokutya okuphantsi kwe-carb.

1. Ukutya okune-carb ephantsi kusebenzela wonke umntu

Izifundo zihlala zibonisa ukuba ukutya okuncinci kwe-carb kunceda ukunciphisa umzimba kunye nokuphucula uninzi lomngcipheko wesifo (, 2, 3).

Oko kwathethi, le patheni yokutya ayifanelanga wonke umntu.

Abanye abantu banokuziva bengonwabanga kukutya, ngelixa abanye bengazifumani iziphumo abazilindeleyo.

Ngokukodwa, iimbaleki kunye nabantu abasebenza ngokwasemzimbeni badinga ii-carbs ezingaphezulu kakhulu koku kunokutya.

ISISHWANKATHELO Ukutya okune-carb ephantsi kunokukhuthaza ukulahleka kwesisindo kunye nokuphucula impilo kubantu abaninzi. Nangona kunjalo, oku akunakusebenza kuye wonke umntu-ngakumbi iimbaleki.

2. IiCarbs zityebisile

Ukutya okuphezulu kweswekile kunye neecarbs ezisulungekileyo kuyonakalisa impilo yakho.

Okwangoku, ii-carbs ziyatyeba kuphela ukuba zicokisiwe kwaye zibandakanyiwe kukutya okunencasa kakhulu kwaye kulula ukukutya kakhulu.

Umzekelo, iitapile ezibhakiweyo zinefibre eninzi kwaye zikunceda uzive ugcwele- ngelixa iitshipsi zeetapile zitshisiwe nzulu kwioyile yombona kwaye zinongwe ngetyuwa, zizenza ukuba zilungiswe kakhulu kwaye zibe likhoboka.

Gcina ukhumbula ukuba uninzi lwabantu kwihlabathi liphela, njengabemi besiqithi saseJapan i-Okinawa, bagcina impilo esempilweni kukutya okune-carb ephezulu equka ukutya okupheleleyo, okungalungiswanga.

ISISHWANKATHELO Ngelixa ukutya kakhulu nasiphi na isakhamzimba esixineneyo sekhalori kuya kubangela ukutyeba, ii-carbs ngokwazo azityebisi ukuba zibandakanyiwe kukutya okunezakha-mzimba ngokusekelwe kukutya okupheleleyo.

3. Iminqathe, iziqhamo, kunye neetapile azikho mpilweni ngenxa yee carbs

Uninzi lokwenyani, ukutya kwendabuko kudemonwe zii-carbers ezisezantsi ngenxa yomxholo wekhabhathi.

Oku kubandakanya ukutya okufana neziqhamo, iitapile ezipheleleyo kunye neminqathe.

Kubalulekile ukunciphisa oku kutya kwi-carb ephantsi kakhulu, ukutya kwe ketogenic - kodwa oku akuthethi ukuba akukho nto iphosakeleyo koku kutya.

Kwinzululwazi yesondlo, njengakwiindlela ezininzi zokuziphatha, umxholo ubalulekile.

Umzekelo, kuya kuba luphuculo kwezempilo ukubuyisela nakuphi na ukutya okungenamsoco ekutyeni kwakho nge-carb ephezulu, iibhanana ezivuthiweyo. Nangona kunjalo, kubantu abanesifo seswekile abazama ukusika ii-carbs, ukongeza iibhanana kukutya kwabo kunokuba yingozi.

ISISHWANKATHELO Nangona kufuneka unciphise ukutya kwakho okupheleleyo, iziqhamo eziphezulu ze-carb kunye nemifuno kukutya okune-carb esezantsi, oku kutya kunokuba yinto efanelekileyo yokutya okunesondlo.

4. Ukutya okune-carb ephantsi kufuneka kusoloko kukho i-ketogenic

Ukutya kwe-ketogenic kukutya okune-carb esezantsi kakhulu, ihlala ine-gram engaphantsi kwe-50 yeecarbs ngosuku kunye nokutya okunamafutha aphezulu (i-60-85% yeekhalori).

I-Ketosis inokuba sisimo sokuxhamla kuncedo kakhulu, ngakumbi kubantu abanezifo ezithile ezinje ngeswekile, isifo se-metabolic syndrome, isifo sokuwa, okanye ukutyeba kakhulu, (5,).

Nangona kunjalo, le ayisiyiyo kuphela indlela yokulandela ukutya okune-carb ephantsi.

Le ndlela yokutya inokubandakanya i-100-150 iigrem ze-carbs ngosuku-kwaye nangaphezulu.

Kolu luhlu, ungatya ngokulula iziqwenga zeziqhamo ngosuku kunye nexabiso elincinci lokutya okunesitatshi njengeetapile.

Nangona i-carb ephantsi kakhulu, ukutya kwe ketogenic kunokuba yeyona nto isebenzayo ekulahlekeni kobunzima ngokukhawuleza kunye neempawu zokugula ezininzi, ayisebenzi kuwo wonke umntu.

ISISHWANKATHELO Ukutya kwe-carb ephantsi akufuneki ukuba yi-ketogenic. Kulabo abangafuni ukuya kwiketo, ukutya okune-carb ephantsi kunokubonelela ngezibonelelo ezininzi.

5. Zonke iikhabho zeswekile

Ukubanga ukuba zonke i-carbs zihlulwe zaneswekile kwinkqubo yokwetyisa kuyinyani- kodwa kuyalahlekisa.

Igama elithi “iswekile” lisetyenziswa kwiswekile ezahlukeneyo ezifana neswekile, i-fructose kunye negalactose. Iswekile yetafile (i-sucrose) inemolekyuli enye yeswekile edityaniswe nefructose.

Isitashi, esifumaneka kwiimbewu kunye neetapile, luchungechunge olude lweemolekyuli zeswekile. Ii-enzyme zokugaya ukutya ziqhekeza isitatshi ukuya kwiswekile ngaphambi kokufakwa.

Ekugqibeleni, zonke iikhabho (ngaphandle kwefayibha) ziphela njengeswekile.

Ngelixa iiswekile ezilula zetyiwa ngokulula kwaye zibangele ukonyuka okubonakalayo kumanqanaba eswekile yegazi, istatshi kunye nezinye iikhabhoh ekutyeni okupheleleyo azikuthandi ukuphakamisa amanqanaba eswekile yegazi njengalawo akwiidyuli kunye nokutya okusulungekisiweyo okanye okwenziweyo.

Ke ngoko, kubalulekile ukwahlula phakathi kokutya okupheleleyo kunye neecarbs ezicokisekileyo. Ngaphandle koko, unokukholelwa ukuba akukho mahluko wesondlo phakathi kweetapile kunye neelekese.

ISISHWANKATHELO Zonke iikhabho ezinokwetyiwa zifakwe kwigazi lakho ngohlobo lwee carbs ezilula okanye iswekile. Nangona kunjalo, ukwetyisa ii-carbs ezintsonkothileyo kuthatha ixesha, kukhokelela ekunyukeni kancinci nasezantsi kwinqanaba leswekile yegazi.

6. Akunakwenzeka ukuba ufumane ubunzima kwi-low-carb diet

Abanye abantu bakholelwa ukuba ukuzuza ubunzima akunakwenzeka ukuba nje ukuthatha i-carb kunye ne-insulin kugcinwa ziphantsi.

Nangona kunjalo, kunokwenzeka kakhulu ukuba ufumane ubunzima kwisidlo esincinci se-carb.

Ukutya okuninzi okune-carb eninzi kunokutyeba, ngakumbi kwabo bathambekele ekutyeni.

Oku kubandakanya itshizi, amandongomane, amandongomane kunye nekhrimu enzima.

Nangona abantu abaninzi banokutya oku kutya ngaphandle kwengxaki, abanye bafuna ukumodareyitha ukutya kwabo ukuba bafuna ukunciphisa umzimba ngaphandle kokuthintela iikhalori.

ISISHWANKATHELO Ngelixa ukutya ukutya okune-carb ephantsi ngokubanzi kukhuthaza ukwehla kobunzima, abanye abantu basenokufuna ukumodareyitha ukutya kwabo okunamafutha aphezulu.

7. Ukusela ibhotolo kunye neoyile yekhokhonathi ngumbono olungileyo

Ngaphandle kwamashumi eminyaka ye-anti-fat propaganda, uphononongo lubonisa ukuba amanqatha agcweleyo ayingozi njengoko bekucingelwa ngaphambili (,,).

Akukho sizathu sokuphepha iimveliso zobisi ezinamafutha aphezulu, ukusikwa okunamafutha kwenyama, ioyile yekhokhonathi, okanye ibhotolo. Ukumodareyitha, oku kukutya okunempilo.

Nangona kunjalo, ukusebenzisa kakhulu kunokuba yingozi.

Ngelixa kunokuba yinto encomekayo ukongeza iimfumba zebhotela kunye neoyile yekhokhonathi kwikofu yakho, ukwenza njalo kukunika ithuba elincinci lokubandakanya okunye ukutya okusempilweni, ukutya okuxineneyo kwizondlo ekutyeni kwakho.

ISISHWANKATHELO Ngelixa ukutya ukutya okunamafutha apheleleyo kulunge ngokumodareyitha, kuthintele ukubandakanya ukutya kakhulu. Endaweni yoko, khetha ukutya okuninzi okune protein kunye nefayibha.

8. Iikhalori azinamsebenzi

Abanye abameli be-carb ephantsi bathi i-calorie intake ayinamsebenzi.

Iikhalori ngumlinganiso wamandla, kwaye amanqatha omzimba agcinwa nje amandla.

Ukuba umzimba wakho uthatha amandla amaninzi kunokuba ungawatshisa, uwugcina njengamafutha omzimba. Ukuba umzimba wakho uchitha amandla amaninzi kunokuba uthatha, utshisa amafutha kumandla.

Izidlo ezisezantsi zecarb zisebenza ngokuyinxenye ngokunciphisa ukutya. Njengoko zisenza ukuba abantu batye iikhalori ezimbalwa ngokuzenzekelayo, akukho sidingo sincinci sokubalwa kweekhalori okanye ulawulo lwesahlulo (, 11).

Ngelixa iikhalori zibalulekile kwiimeko ezininzi, ukuzibala ngokungqongqo ubukhulu becala akuyomfuneko kwisidlo esisezantsi sekhabhobhothi.

ISISHWANKATHELO Ukutya okune-carb ephantsi kukhuthaza ukunciphisa umzimba ngokuyinxenye ngokunciphisa ukutya kunye nokutya ikhalori. Nangona kunjalo, iikhalori zisabalulekile kwezinye izidlo ezininzi.

9. Ifayibha ubukhulu becala ayinanto kwimpilo yabantu

IiCarbs ezingafunekiyo ziyaziwa ngokudibeneyo njengefayibha yokutya.

Abantu abanazo ii-enzymes zokugaya ifayibha, kodwa esi sondlo sikude kakhulu ekubeni singabalulekanga kwimpilo yakho.

Kubalulekile kwi-gut gut bacteria, ejika ifayibha ibe yimixube eluncedo njenge-fatty acid butyrate ().

Ngapha koko, uninzi lwezifundo lubonisa ukuba ifayibha- ngakumbi ifayibha enyibilikayo- ikhokelela kwizibonelelo ezahlukeneyo, ezinje ngokunciphisa umzimba kunye nokuphucula i-cholesterol (13,,).

Ke, ayisiyonto ilula kuphela kodwa isempilweni yokutya ukutya okune-fiber-ukutya okutyala ukutya okune-carb low.

ISISHWANKATHELO Ifayibha yinto ebaluleke kakhulu kukutya okusempilweni. Unokutya ngokulula ukutya okutya okune-fiber-rich kwi-low-carb diet.

10. IiCarbs zibangela izifo

Abantu abaninzi abaphilile emzimbeni banokutya ii-carbs ezininzi ngaphandle kokwenzakala, okoko bejolise kukutya okupheleleyo.

Nangona kunjalo, kubantu abane-insulin ukumelana okanye ukutyeba kakhulu, imigaqo yomzimba yokutshintsha umzimba ibonakala itshintsha.

Abantu abanokungasebenzi kakuhle kwemetabolism banokufuna ukunqanda konke ukutya okune-carb ephezulu.

Gcina ukhumbula ukuba nangona ususa uninzi lwee-carbs kunokuba yimfuneko ukuguqula isifo, oko akuthethi ukuba ii-carbs ngokwazo zibangele ukugula.

Ukuba awunakho ukungasebenzi kakuhle komzimba, kulungile ukutya ukutya okuphezulu-okwexeshana - ukuba nje unamathela kukutya okupheleleyo, okungalungiswanga kunye nokuzilolonga rhoqo.

ISISHWANKATHELO Nangona ukuhamba ngokutya okune-carb ephantsi kunceda abantu abaninzi ukuba banciphise ubunzima kwaye baphucule impilo yabo, oko akuthethi ukuba indlela yokuphila ye-carb ephezulu ayinakuba sempilweni nayo. Kuxhomekeka nje kumntu ngamnye, kunye nomxholo.

Umgca wezantsi

Ngelixa ukutya okune-carb ephantsi kunokukhuthaza ukulahleka kwesisindo kwaye kuncede iimeko ezininzi zempilo, uninzi lweentsomi malunga nazo zininzi.

Ngokubanzi, ezi ndlela zokutya azenzelwe wonke umntu.

Ukuba ufuna ukunceda ukulawula imeko ye-metabolic okanye ukunciphisa umzimba ngokukhawuleza, kulungile ukuzama ukutya okune-carb ephantsi. Kwangelo xesha, le ndlela yokutya ayisiyiyo nayiphi na impilo esempilweni kunendlela yokuphila edibanisa ukutya okupheleleyo kunye nokuzilolonga ngokwaneleyo.