Izifundo ezingama-23 kwiCarb esezantsi kunye nokutya okunamafutha asezantsi-Ixesha lokuthatha umhlala-phantsi kwiFad

Umxholo

• Izifundo
• Ukuhla ukusinda
• I-LDL (embi) i-cholesterol
• I-HDL (elungileyo) i-cholesterol
• I-Triglycerides
• Iswekile yegazi, amanqanaba e-insulin kunye nohlobo II lweswekile
• Ifuthe legazi
• Bangaphi abantu abagqibileyo?
• Iziphumo ezibi
• Umgca wezantsi

Xa kufikwa kumba wokwehliswa kwesisindo, iingcali zezondlo zihlala zixubusha umba "weecarbohydrate xa kuthelekiswa namafutha."

Uninzi lwemibutho yezempilo iphikisa ukuba ukutya okunotyebileyo kumanqatha kunokukhokelela kwiingxaki zempilo, ngakumbi isifo sentliziyo.

Bavame ukucebisa ukutya okunamafutha asezantsi, okuthintela amanqatha okutya angaphantsi kwe-30% yeekhalori zizonke.

Nangona kunjalo, inani elikhulayo lezifundo liye lacelomngeni kwindlela ephantsi yeoli.

Uninzi ngoku luthetha ukuba ukutya okuncinci kwe-carb, okunamafutha aphezulu kunye neeprotein, kunokuba nakho ukunyanga kunye nokuthintela ukutyeba kunye nezinye iimeko.

Eli nqaku lihlalutya idatha evela kwizifundo ze-23 ngokuthelekisa i-carb ephantsi kunye nokutya okunamafutha asezantsi.

Zonke ezi zifundo zizilingo ezilawulwa ngokungahleliwe, kwaye zonke ziyavela kwiimagazini ezihlonitshwayo zontanga.

Izifundo

Uninzi lwezifundo ngokuthelekisa i-carb ephantsi kunye nokutya okunamafutha asezantsi kugxile kubantu abane:

• ukutyeba kakhulu
• uhlobo lwe-2 yeswekile
• isifo metabolic

Abaphandi bahlala belinganisa izinto ezinje:

• ukuhla ukusinda
• amanqanaba echolesterol
• triglycerides
• amanqanaba eswekile yegazi

1.Ukwazisa, G. D. et al. Uvavanyo olungenamkhethe lokutya okune-carbohydrate ephantsi yokutyeba kakhulu.Ijenali eNtsha yaseNgilani yoNyango, 2003.

Iinkcukacha: Amashumi amathandathu anesithathu abantu abadala abanokutyeba kakhulu balandela amanqatha asezantsi okanye ukutya okuncinci kwe-carb kangangeenyanga ezili-12. Iqela lamafutha asezantsi lalithintelwe kwiikhalori.

Ukuhla ukusinda: Emva kweenyanga ezi-6, iqela eliphantsi le-carb laliphulukene ne-7% yesisindo somzimba, xa kuthelekiswa neqela lamafutha asezantsi, elahlekelwe yi-3%. Umahluko wawubalulekile ngokwezibalo kwiinyanga ezi-3 ukuya kwezi-6 kodwa hayi kwiinyanga ezili-12.

Isiphelo: Kwakukho ukulahleka kobunzima kwiqela eliphantsi le-carb, kwaye umahluko wawubalulekile kwiinyanga ezi-3 kunye nee-6, kodwa hayi i-12. .

2. USamaha, F. F. et al. I-carbohydrate esezantsi xa kuthelekiswa nokutya okunamafutha asezantsi ekutyebeni kakhulu.Ijenali eNtsha yaseNgilani yoNyango, 2003.

Iinkcukacha: Kolu phando, abantu abali-132 abanesifo sokutyeba kakhulu (umndilili we-BMI wama-43) balandela amanqatha asezantsi okanye ukutya okuncinci kwe-carb kwiinyanga ezi-6. Uninzi lwalune-metabolic syndrome okanye luhlobo lwesibini lweswekile. Abo bakukutya okunamafutha asezantsi babenomda othintelweyo wekhalori.

Ukuhla ukusinda: Iqela eliphantsi le-carb lalahle i-avareji yeepawundi eziyi-12.8 (5.8 kg), ngelixa iqela elinamafutha asezantsi laphulukana ne-4.2 kuphela (i-1.9 kg). Umahluko wawubalulekile ngokwezibalo.

Isiphelo: Abo balandela ukutya okuncinci kwe-carb baphulukana nobunzima obuphindwe kathathu kunabo bakukutya okunamafutha asezantsi.

Kwakukho umahluko obalulekileyo ngokweenkcukacha manani kwii-biomarkers ezininzi:

• I-Triglycerides yawa ngama-38 mg / dL kwiqela le-carb ephantsi, xa kuthelekiswa ne-7 mg / dL kwiqela lamafutha asezantsi.
• Ubuntununtunu be-insulin kuphuculwe kukutya okune-carb esezantsi, kodwa kuya kusiba kubi kancinci kukutya okunamafutha asezantsi.
• Ukuzila ukutya kweglucose amanqanaba awile nge-26 mg / dL kwiqela eliphantsi le-carb, kodwa kuphela nge-5 mg / dL kwiqela lamafutha asezantsi.
• I-insulin amanqanaba ehle nge-27% kwiqela eliphantsi le-carb, kodwa lenyuka kancinci kwiqela elinamafutha asezantsi.

Ngokubanzi, ukutya okuncinci kwe-carb kuvelise izibonelelo ezininzi zokuthoba ubunzima kunye neempawu eziphambili zebhayomarkers kolu phando.

3. USondike, S. B. et al. Ijenali yePediatrics, 2003.

Iinkcukacha: Abangamashumi amathathu abafikisayo abanokutyeba kakhulu balandela ukutya okune-carb ephantsi okanye ukutya okunamafutha asezantsi kwiiveki ze-12. Akukho nalinye iqela elithintele ukutya kwabo kwekhalori.

Ukuhla ukusinda: Abo bakukutya okune-carb ephantsi baphulukene neepawundi ezingama-21.8 (9.9 kg), ngelixa abo bakukutya okunamafutha asezantsi belahlekelwe ziikhilogremu ezili-9 kuphela. Umahluko wawubalulekile ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb lalahlekelwa ngamaxesha angama-2.3 ubunzima obukhulu kwaye lancipha kakhulu kwi-triglyceride kunye ne-non-high-density lipoprotein (engekho-HDL) amanqanaba e-cholesterol. I-lipoprotein iyonke kunye ne-low-density lipoprotein (LDL) - okanye "embi" ye-cholesterol-yawela kwiqela elinamafutha asezantsi kuphela.

4. UBrehm, uB. J. okqhubekayo. Isilingo esingahleliwe ngokuthelekisa ukutya okune-carbohydrate ephantsi kakhulu kunye nokuthintela ukutya okunamafutha asezantsi kunesisindo somzimba kunye nemingcipheko yentliziyo yomzimba kubafazi abasempilweni.Ijenali ye-Clinical Endocrinology kunye neMetabolism, 2003.

Iinkcukacha: Amashumi amahlanu anesithathu amabhinqa ayenokutyeba kakhulu kodwa ayesempilweni entle alandela amanqatha asezantsi okanye ukutya okuncinci kwe-carb kangangeenyanga ezi-6. Iqela lamafutha athambileyo lathintela ukutya ikhalori.

Ukuhla ukusinda: Abo bakwiqela eliphantsi le-carb balahle i-avareji yeephawundi ze-18.7 (i-8.5 kg), ngelixa abo bakukutya okunamafutha asezantsi baphulukana ne-8.6 yeekhilogram. Umahluko wawubalulekile ngokwezibalo kwiinyanga ezi-6.

Isiphelo: Iqela eliphantsi le-carb lilahlekelwe ngamaxesha angama-2.2 ubunzima obunzima njengeqela elincinci lamafutha. Iipilisi zegazi liphuculwe kakhulu kwiqela ngalinye, kodwa kwakungekho mahluko ubalulekileyo phakathi kwamaqela.

5.Aude, Y. W. okqhubekayo. .Oovimba abagcina amayeza angaphakathi, 2004.

Iinkcukacha: Abantu abangama-60 abatyebe kakhulu balandela ukutya okune-carb ephantsi eyayinamafutha amaninzi, okanye ukutya okunamafutha asezantsi okusekwe kwiNkqubo yeSizwe yeCholesterol Education (NCEP). Balandele ukutya kangangeeveki ezili-12

Omabini la maqela athintele ukutya kwabo kwekhalori.

Ukuhla ukusinda: Iqela eliphantsi le-carb lalahle i-avareji yeepawundi ze-13.6 (i-6.2 kg), ngelixa iqela elinamafutha asezantsi laphulukana ne-7.5 yeekhilogram (3.4 kg). Umahluko wawubalulekile ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb lalahle ubunzima bexesha le-1.8, kwaye utshintsho oluninzi lwenzekile kwii-biomarkers:

• Isilinganiselo esinqeni ukuya kwi-hip luphawu lwamanqatha esiswini. Isiphawuli siphucule kancinci kwi-carb esezantsi kodwa hayi kwiqela lamafutha asezantsi.
• I-cholesterol iyonke ziphuculwe kuwo omabini amaqela.
• I-Triglycerides yehle nge-42 mg / dL kwiqela le-carb esezantsi, xa kuthelekiswa ne-15.3 mg / dL kwiqela lamafutha asezantsi. Nangona kunjalo, umahluko wawungabalulekanga ngokwezibalo phakathi kwamaqela.
• LDL ubukhulu bamasuntswana inyuke nge-4.8 nm, kunye nepesenti encinci, eshinyeneyo LDL amasuntswana ehle nge-6.1% kwiqela eliphantsi le-carb. Akukho mahluko ubalulekileyo kwiqela lamafutha asezantsi, kwaye utshintsho lwalungabalulekanga ngokwezibalo phakathi kwamaqela.

Ngokubanzi, iqela eliphantsi le-carb lalahlekelwa ubunzima obuninzi kwaye laphucula izinto ezithile ezibalulekileyo zomngcipheko wesifo senhliziyo.

6.UYancy, W. S. Omnci et al. Izibhengezo zoNyango lwaNgaphakathi, 2004.

Iinkcukacha: Kolu phando, i-120 yabantu abane-overweight kunye ne-lipids ephezulu yegazi balandela i-carb ephantsi okanye ukutya okunamafutha asezantsi kwiiveki ezingama-24. Iqela lamafutha athambileyo lathintela ukutya ikhalori.

Ukuhla ukusinda: Abantu kwiqela le-carb ephantsi baphulukene neepawundi ezingama-20.7 (i-9.4 kg) yomzimba wabo wonke, xa kuthelekiswa ne-10.6 yeekhilogram (4.8 kg) kwiqela elinamafutha asezantsi.

Isiphelo: Abantu abakwiqela eliphantsi le-carb baphulukana nobunzima ngakumbi kwaye baphucula ngakumbi i-triglycerides yegazi kunye ne-HDL (elungileyo) ye-cholesterol.

7. UVolek, J. S. okqhubekayo. Isondlo kunye neMetabolism (eLondon), 2004.

Iinkcukacha: Kwisifundo esichaphazela abantu abangama-28 abanokutyeba kakhulu okanye ukutyeba kakhulu, abantu ababhinqileyo balandela i-carb ephantsi kakhulu okanye ukutya okunamafutha asezantsi kangangeentsuku ezingama-30, kwaye amadoda alandela enye yezi ndlela zokutya kangangeentsuku ezingama-50. Zombini izidlo zazithintelwe kwiikhalori.

Ukuhla ukusinda: Abantu kwiqela le-carb ephantsi baphulukene nobunzima obukhulu. Oku kwakuyinyani ngokukodwa kumadoda, nangona badla iikhalori ezingaphezulu kuneqela elincinci lamafutha.

Isiphelo: Abantu kwiqela le-carb ephantsi baphulukene nobunzima kunabo bakwiqela elinamafutha asezantsi. Amadoda akukutya okuncinci kwe-carb aphulukene namafutha esiswini aphindwe kathathu kunalawo otya ukutya okunamafutha asezantsi.

8. Ukudibanisa, K. A. et al. Ukuthelekiswa kokutya okunamafutha asezantsi kunye nokutya okune-carbohydrate encinci ekunciphiseni ubunzima bomzimba, ukwakheka komzimba, kunye nemingcipheko yesifo seswekile kunye nesifo sentliziyo kwimpilo yasimahla, amadoda nabafazi abagqithisileyo.Ijenali ye-Clinical Endocrinology kunye neMetabolism, 2004.

Iinkcukacha: Abantu abangama-40 abatyebe kakhulu balandela ikharbhu esezantsi okanye ukutya okunamafutha asezantsi kangangeeveki ezili-10. Iqela ngalinye lalinokutya okufanayo kwekhalori.

Ukuhla ukusinda: Iqela eliphantsi le-carb lalahleka i-15.4 yeekhilogram (7.0 kg), kwaye iqela elinamafutha asezantsi laphulukana ne-14.9 yeepawundi (6.8 kg). Umahluko wawungabalulekanga ngokwezibalo.

Isiphelo: Omabini la maqela aphulukana nobunzima obulinganayo, kwaye oku kulandelayo kwenzeka:

• Ifuthe legazi yehle kuwo omabini amaqela, zombini i-systolic kunye ne-diastolic.
• Iyonke kunye ne-LDL (embi) ye-cholesterol kunciphile kwiqela elinamafutha aphantsi kuphela.
• I-Triglycerides yawa kuwo omabini la maqela.
• I-HDL (elungileyo) i-cholesterol iphakame kwiqela le-carb esezantsi, kodwa yawela kwiqela elinamafutha asezantsi.
• Iswekile yegazi Yehla kuwo omabini la maqela, kodwa kuphela liqela eliphantsi le-carb elinciphileyo insulin amanqanaba. Oku kubonisa ukuphucula ubuntununtunu be-insulin.

9.IiNickols-Richardson, S. M. okqhubekayo. Ukulamba okubonwayo kusezantsi kwaye ukulahleka kwesisindo kukhulu kubafazi abatyebe kakhulu be-premenopausal abadla ukutya okune-carbohydrate / iprotein ephezulu vs ukutya okunamafutha aphezulu.Ijenali yoMbutho weAmerican Dietetic Association, 2005.

Iinkcukacha: Amabhinqa angamashumi amabini anesibhozo atyebe kakhulu, ebengekafiki ukuya exesheni, atya i-carb ephantsi okanye ukutya okunamafutha asezantsi kangangeeveki ezi-6. Ukutya okunamafutha asezantsi yayiyikhalori ethintelwe.

Ukuhla ukusinda: Abo bakwiqela eliphantsi le-carb baphulukana ne-14.1 yeekhilogremu (6.4 kg), ngelixa abo bakwiqela elinamafutha asezantsi baphulukana neepawundi ze-9.3 (4.2 kg). Iziphumo zazibalulekile ngokwezibalo.

Isiphelo: Ukuphulukana nobunzima ngokuqaphelekayo kwenzeka ngokutya okuncinci kwe-carb, kwaye kuncitshiswa nendlala, xa kuthelekiswa nokutya okunamafutha asezantsi.

10.UDaly, M. E. et al. Iziphumo zexesha elifutshane zokutya okunesondlo kuthintelo lwe-carbohydrate kuhlobo lwe-2 yeswekile.Unyango lweSwekile, 2006.

Iinkcukacha: Kolu phononongo abantu be-102 abanesifo seswekile se-2 bafumana i-carb ephantsi okanye iingcebiso zokutya okunamafutha asezantsi iinyanga ezintathu. Abo bakweli qela linamafutha asezantsi bacetyisiwe ukuba banciphise ubukhulu bezabelo.

Ukuhla ukusinda: Iqela eliphantsi le-carb laphulukana ne-7.8 yeekhilogram (i-3.55 kg), ngelixa iqela elinamafutha asezantsi lalahleka kuphela iiponti ze-2 (0.92 kg). Umahluko wawubalulekile ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb lalahlekelwa ubunzima kwaye laphucula ngakumbi kwi-cholesterol / HDL. Kwakungekho mahluko kwi-triglycerides, uxinzelelo lwegazi, okanye i-HbA1c (uphawu lwamanqanaba eswekile yegazi) phakathi kwamaqela.

11. UMcClernon, F. J. et al. Ukutyeba kakhulu (Intwasahlobo yeSilivere), 2007.

Iinkcukacha: Kolu phononongo, abantu be-119 abatyebe kakhulu balandela i-carb ephantsi, ukutya kwe-ketogenic okanye ikhalori ethintela ukutya okunamafutha asezantsi iinyanga ezi-6.

Ukuhla ukusinda: Abantu abakwiqela eliphantsi le-carb baphulukana neepawundi ezingama-28.4 (12.9 kg), ngelixa abo bakwiqela elinamafutha asezantsi baphulukana neepawundi eziyi-14.7 (6.7 kg).

Isiphelo: Iqela eliphantsi le-carb lalahleka phantse kabini ubunzima kwaye bafumana indlala encinci.

12. UGardner, uC.D et al. Ijenali yoMbutho Wezonyango waseMelika, 2007.

Iinkcukacha: Kolu phando, abasetyhini abangama-311 abangazange bafumane ukuya exesheni kwaye abanokutyeba kakhulu okanye ukutyeba kakhulu balandela esinye sezidlo ezine:

• ukutya okuncinci kwe-carb Atkins
• ukutya okunamafutha asezantsi okutya i-Ornish
• Indawo yokutya
• ukutya ukutya

Umda kunye FUNDA zazinomda wekhalori.

Ukuhla ukusinda: Iqela le-Atkins laphulukana nobunzima kakhulu-i-10.3 yeepawundi (i-4.7 kg) -kwiinyanga ezili-12, xa kuthelekiswa neqela lase-Ornish elaphulukana neepawundi ze-4.9 (i-2.2 kg), iqela leZone lalahlekelwa ziikhilogram ze-3.5 (1.6 kg), kunye neqela LOKUFUNDA lalahla iipawundi ezi-5.7 (2.6 kg).

Nangona kunjalo, umahluko wawungabalulekanga ngokwezibalo kwiinyanga ezili-12.

Isiphelo: Iqela le-Atkins lalahlekelwa ubunzima, nangona umehluko wawungabalulekanga ngokwezibalo. Iqela le-Atkins lalinokuphucuka okukhulu kuxinzelelo lwegazi, i-triglycerides, kunye ne-HDL (elungileyo) amanqanaba e-cholesterol. Abo balandela FUNDA okanye i-Ornish, ezitya ukutya okunamafutha asezantsi, ziye zancipha kwi-LDL (embi) ye-cholesterol kwiinyanga ezi-2, kodwa emva koko iziphumo zancipha.

13. UHalyburton, A. K. okqhubekayo. Ijenali yaseMelika yoNyango lweKlinikhi, 2007.

Iinkcukacha: Amashumi asithoba anesithathu abantu abanokutyeba kakhulu okanye ukutyeba kakhulu balandela i-carb ephantsi, ukutya okunamafutha aphezulu okanye ukutyeba okuphantsi, ukutya okuphezulu kwe-carb kwiiveki ze-8. Omabini la maqela ayethintelwe khalori.

Ukuhla ukusinda: Iqela eliphantsi le-carb laphulukana ne-17.2 yeekhilogram (7.8 kg), ngelixa iqela elinamafutha asezantsi laphulukana ne-14.1 yeekhilogram (6.4 kg). Umahluko wawubalulekile ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb lalahle ubunzima obungaphezulu. Omabini la maqela ayenokuphuculwa okufanayo kwiimvakalelo, kodwa isantya sokuqhubekeka (umlinganiso wokusebenza kwengqondo) siphucule ngakumbi kukutya okunamafutha asezantsi.

14. UDyson, P. A. okqhubekayo. Unyango lweSwekile, 2007.

Iinkcukacha: Abantu abalishumi elinesithathu abanesifo seswekile kunye ne-13 ngaphandle kweswekile balandela ukutya okuncinci okanye ukutya "okunempilo". Le yayiyikhalori ethintelweyo, ukutya okunamafutha asezantsi okucetyiswa sisifo seswekile UK. Isifundo sithathe iinyanga ezi-3.

Ukuhla ukusinda: Abantu abakwiqela eliphantsi le-carb balahle i-avareji yeephawundi ze-15.2 (6.9 kg), xa kuthelekiswa neepawundi ze-4.6 (2.1 kg) kwiqela elinamafutha asezantsi.

Isiphelo: Iqela eliphantsi le-carb lilahlekelwe malunga nobunzima obuphindwe kathathu kunelo liqela elinamafutha asezantsi. Kwakungekho mahluko nakuphi na omnye ummakishi phakathi kwamaqela.

15. UWestman, uE.C et al. Isondlo kunye neMetabolism (eLondon), 2008.

Iinkcukacha: Amashumi asibhozo anesine abantu abatyebe kakhulu kunye nohlobo 2 lweswekile balandela i-carb ephantsi, ukutya kwe-ketogenic okanye ikhalori ethintela ukutya okuncinci kwe-glycemic kwiiveki ezingama-24.

Ukuhla ukusinda: Iqela eliphantsi le-carb lilahle ubunzima obungaphezulu- i-24.4 yeepawundi (i-11.1 kg) -kunye neqela eliphantsi le-glycemic-15.2 yeepawundi (6.9 kg).

Isiphelo: Abantu kwiqela le-carb ephantsi baphulukene nobunzima obukhulu kuneqela eliphantsi le-glycemic. Ukwengeza:

• IHemoglobin A1c yehle nge-1.5% kwiqela eliphantsi le-carb, xa kuthelekiswa ne-0.5% kwiqela eliphantsi le-glycemic.
• I-HDL (elungileyo) i-cholesterol inyuswe kwiqela le-carb ephantsi kuphela, nge-5.6 mg / dL.
• Amayeza eswekile ziye zancitshiswa okanye zapheliswa kwi-95.2% yeqela eliphantsi le-carb, xa kuthelekiswa ne-62% kwiqela eliphantsi le-glycemic.
• Uxinzelelo lwegazi, i-triglycerides, kunye nezinye iimpawu kuphuculwe kuwo omabini amaqela, kodwa umahluko phakathi kwamaqela wawungabalulekanga ngokwezibalo.

16. Shai, I. okqhubekayo. Ukwehla kobunzima nge-carbohydrate ephantsi, iMeditera, okanye ukutya okunamafutha asezantsi.Ijenali eNtsha yaseNgilani yoNyango, 2008.

Iinkcukacha: Kolu phando, abantu abangama-322 abanokutyeba kakhulu balandela enye yeendlela zokutya ezintathu:

• ukutya okuncinci kwe-carb
• ikhalori ithintele ukutya okunamafutha asezantsi
• ikhalori ithintele ukutya kweMeditera

Balandela ukutya kangangeminyaka emi-2.

Ukuhla ukusinda: Iqela eliphantsi le-carb laphulukana ne-10.4 yeepawundi (i-4.7 kg), iqela elinamafutha asezantsi laphulukana neepawundi ze-6.4 (i-2.9 kg), kunye neqela lokutya iMeditera lalahla iipawundi ze-9.7 (i-4.4 kg).

Isiphelo: Iqela le-carb eliphantsi lalahle ubunzima obungaphezulu kweqela elinamafutha asezantsi kwaye laphucuka ngakumbi kwi-HDL (elungileyo) ye-cholesterol kunye ne-triglycerides.

17. Keogh, J. B. okqhubekayo. Ijenali yaseMelika yoNyango lweKlinikhi, 2008.

Iinkcukacha: Kolu phononongo, i-107 yabantu abanesisu sokutyeba esiswini balandela i-carb esezantsi okanye ukutya okunamafutha asezantsi, zombini kunye nezithintelo zekhalori, kwiiveki ze-8.

Ukuhla ukusinda: Iqela eliphantsi le-carb lilahlekelwe yi-7.9% yobunzima bomzimba wabo, xa kuthelekiswa ne-6.5% kwiqela elinamafutha asezantsi.

Isiphelo: Iqela eliphantsi le-carb lalahle ubunzima obungaphezulu. Kwakungekho mahluko kwiimpawu zokumakisha eziqhelekileyo okanye izinto ezinobungozi phakathi kwamaqela.

18. UTay, J. okqhubekayo. Iziphumo zeMetabolic zelahleko yesisindo kukutya okune-carbohydrate ephantsi kakhulu xa kuthelekiswa nokutya okuphezulu kwe-carbohydrate kwizifundo ezinesisindo esiswini.Ijenali yeAmerican College yeCardiology, 2008.

Iinkcukacha: Amashumi asibhozo anesibhozo abantu abatyebe kakhulu esiswini balandela i-carb ephantsi kakhulu okanye ukutya okunamafutha asezantsi kwiiveki ezingama-24. Zombini izidlo zazithintelwe kwiikhalori.

Ukuhla ukusinda: Abantu abakwiqela eliphantsi le-carb balahle i-avareji yeepawundi ezingama-26.2 (11.9 kg), ngelixa abo bakwiqela elinamafutha asezantsi baphulukana neekhilogram ezingama-22.3 (10.1 kg). Nangona kunjalo, umahluko wawungabalulekanga ngokwezibalo.

Isiphelo: Zombini izidlo zikhokelele kwiziphumo ezifanayo zokulahleka kwesisindo kunye nokuphuculwa kwe-triglycerides, i-HDL (elungileyo) ye-cholesterol, iprotein esebenzayo yeC, i-insulin, ubuntununtunu be-insulin, kunye noxinzelelo lwegazi. Iyonke kunye ne-LDL (embi) i-cholesterol iphuculwe kwiqela lamafutha asezantsi kuphela.

19. Volek, J. S. okqhubekayo. Iipilisi, 2009.

Iinkcukacha: Abantu abangama-40 abanobungozi obuphezulu besifo sentliziyo balandela i-carb ephantsi okanye ukutya okunamafutha asezantsi kangangeeveki ezili-12, zozibini izithintelo zekhalori.

Ukuhla ukusinda: Iqela eliphantsi le-carb laphulukana ne-22.3 yeekhilogram (10.1 kg), ngelixa iqela elinamafutha asezantsi laphulukana ne-11.5 yeekhilogram (5.2 kg).

Isiphelo: Abantu abakwiqela eliphantsi le-carb balahlekelwe phantse ubunzima obuphindwe kabini kunalawo akwiqela elinamafutha asezantsi, nangona ukutya kwabo ikhalori kwakufana.

Ukwengeza:

• I-Triglycerides yehle nge-107 mg / dL kwisidlo esisezantsi se-carb, kodwa yawa kuphela ngama-36 mg / dL kukutya okunamafutha asezantsi.
• I-HDL (elungileyo) i-cholesterol inyuke nge-4 mg / dL kwisidlo esisezantsi se-carb, kodwa yehla nge-1 mg / dL kukutya okunamafutha asezantsi.
• I-Apolipoprotein B yehle ngamanqaku ayi-11 kukutya okuncinci kwe-carb, kodwa yehla kuphela ngamanqaku ama-2 kukutya okunamafutha asezantsi.
• LDL ubukhulu bamasuntswana inyukile kukutya okuncinci kwe-carb, kodwa yahlala injalo kukutya okunamafutha asezantsi.

Ukutya okuncinci kwe-carb, amasuntswana e-LDL ngokuyinxenye atshintshiwe ukusuka kwincinci ukuya enkulu, elungileyo. Nangona kunjalo, kukutya okunamafutha asezantsi, batshintshe ngokuyinxenye ukusuka kwinto enkulu ukuya kwelincinci, engenampilo kangako.

20. Brinkworth, G. D. et al. Ijenali yaseMelika yoNyango lweKlinikhi, 2009.

Iinkcukacha: Kolu phononongo, abantu be-118 abanokutyeba esiswini balandela i-carb ephantsi okanye ukutya okunamafutha asezantsi kunyaka omnye. Zombini izidlo zazithintelwe kwiikhalori.

Ukuhla ukusinda: Abantu kwiqela le-carb ephantsi baphulukene neepawundi ezingama-32 (i-14.5 kg), ngelixa abo bakwiqela elinamafutha asezantsi baphulukana neekhilogram ezingama-25.3 (11.5 kg). Umahluko wawungabalulekanga ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb lifumene ukuncipha okukhulu kwi-triglycerides kunye nokunyuka okukhulu kwi-HDL (elungileyo) kunye ne-LDL (embi) ye-cholesterol, xa kuthelekiswa neqela elinamafutha asezantsi.

21. UHernandez, T. L. okqhubekayo. Ijenali yaseMelika yoNyango lweKlinikhi, 2010.

Iinkcukacha: Abantu abadala abangamashumi amathathu anesibini abanokutyeba kakhulu balandela i-carb ephantsi okanye ikhalori ethintelweyo, ukutya okunamafutha asezantsi iiveki ezi-6.

Ukuhla ukusinda: Iqela eliphantsi le-carb lalahleka i-13.7 yeepawundi (i-6.2 kg), ngelixa iqela elinamafutha asezantsi laphulukana ne-13.2 yeepawundi (6.0 kg). Umahluko wawungabalulekanga ngokwezibalo.

Isiphelo: Iqela eliphantsi le-carb libone ukwehla okukhulu kwi-triglycerides (43.6 mg / dL) kuneqela eliphantsi lamafutha (26.9 mg / dL). Zombini i-LDL (ezimbi) kunye ne-HDL (elungileyo) ye-cholesterol yehle kwiqela lamafutha asezantsi kuphela.

22. Krebs, N. F. okqhubekayo. Ijenali yePediatrics, 2010.

Iinkcukacha: Amashumi amane anesithandathu abantu alandela i-carb ephantsi okanye ukutya okunamafutha asezantsi kwiiveki ezingama-36. Abantu kwiqela lamafutha athambileyo bathintele ukutya kwabo kwekhalori.

Ukuhla ukusinda: Abo kwiqela le-carb ephantsi babenokwehla okukhulu kwisalathiso sobunzima bomzimba (BMI) Z-amanqaku kunamaqela asezantsi amafutha, kodwa ukwehla kwesisindo akuhlukanga phakathi kwamaqela.

Isiphelo: Iqela eliphantsi le-carb lalinokuncipha okukhulu kumanqaku e-BMI Z, kodwa ukunciphisa umzimba kwakufana phakathi kwamaqela. Iindidi ezahlukeneyo zebhayomarker ziphuculwe kuwo omabini amaqela, kodwa kwakungekho mahluko ubalulekileyo phakathi kwabo.

23. UGuldbrand H. okqhubekayo. Kuhlobo lwe-2 yeswekile, ukungahleliwe kwiingcebiso zokulandela ukutya okune-carbohydrate ephantsi kancinci kuphucula ulawulo lwe-glycemic xa kuthelekiswa neengcebiso zokulandela ukutya okunamafutha asezantsi okuvelisa ukuthoba ubunzima obufanayo.Iswekile, 2012.

Iinkcukacha: Amashumi amathandathu ananye abantu abanesifo seswekile sesi-2 abalandela i-carb esezantsi okanye ukutya okunamafutha asezantsi kangangeminyaka emi-2, kokubini kuthintelwa ikhalori.

Ukuhla ukusinda: Abo bakwiqela eliphantsi le-carb baphulukana ne-6.8 yeekhilogram (i-3.1 kg), ngelixa abo bakwiqela elinamafutha asezantsi baphulukana ne-7.9 yeekhilogram (3.6 kg). Umahluko wawungabalulekanga ngokwezibalo.

Isiphelo: Kwakungekho mahluko ekulahlekeni kwesisindo okanye kwizinto eziqhelekileyo zomngcipheko phakathi kwamaqela. Kwakukho ukuphucuka okubonakalayo kulawulo lwe-glycemic kwiinyanga ze-6 kwiqela eliphantsi le-carb. Nangona kunjalo, ukuthotyelwa kwakungekuhle, kwaye iziphumo zancipha kwiinyanga ezingama-24 njengoko abantu baqala ukusebenzisa ii-carbs ezininzi.

Ukuhla ukusinda

Le grafu ilandelayo ibonisa ukuba ukunciphisa umzimba kuthelekiswa njani nezifundo ezingama-23. Abantu baphulukene nobunzima kwizifundo ezingama-21.

Uninzi lwezifundo lufumene umahluko obonakalayo ekulahlekeni kwesisindo, endaweni yokutya okuncinci kwe-carb.

Ukwengeza:

• Amaqela e-carb ephantsi ahlala ephulukana namaxesha ama-2-3 ubunzima obunzima njengamaqela asezantsi atyebileyo. Kumatyeli ambalwa, kwakungekho mahluko ubalulekileyo.
• Kwiimeko ezininzi, amaqela atyebileyo alandela izithintelo zekhalori, ngelixa amaqela eecarb aphantsi atya iikhalori ezininzi njengoko befuna.
• Xa omabini la maqela ethintela iikhalori, ii-carb dieters ezisezantsi zisalahle ubunzima obungaphezulu (,,), nangona bekungasoloko kubalulekile (4, 5,).
• Kwisifundo esinye kuphela, iqela elinamafutha asezantsi liphulukene nobunzima (7), kodwa umahluko wawumncinci- i-1.1 yeepawundi (i-0.5 kg) -kwaye ayibalulekanga ngokwezibalo.
• Kwizifundo ezininzi, ukunciphisa umzimba kwakukukhulu ekuqaleni. Emva koko abantu baqala ukubuyisa ubunzima ngokuhamba kwexesha njengoko beyekile ukutya.
• Ukutya okuncinci kwe-carb kwakusebenza ngakumbi ekunciphiseni amafutha esiswini, uhlobo lwamafutha abaphandi abawudibanise neemeko ezahlukeneyo zempilo. (,,).

Izizathu ezibini zokuba ukutya okuncinci kwe-carb kungasebenza ngakumbi ekulahlekeni kwesisindo zezi:

• Umxholo ophezulu weprotheni
• iimpembelelo zokunciphisa ukutya

Ezi zinto zinokukunceda ukunciphisa ikhalori yomntu.

Unokufunda ngakumbi malunga ngoba oku kutya kusebenza apha: Kutheni ukutya okuNcinci kweCarb kusebenza? Inkqubo echazwe.

I-LDL (embi) i-cholesterol

Ukutya okune-carb ephantsi ngokubanzi akubonakali kukhulisa amanqanaba e-cholesterol apheleleyo kunye ne-LDL (embi).

Ukutya okunamafutha asezantsi kunokuhlisa i-cholesterol iyonke kunye ne-LDL (embi), kodwa oku kuhlala kuyinto yethutyana. Emva kweenyanga ezi-6-12, umahluko awuhlali ubalulekile ngokwezibalo.

Abanye ababoneleli ngezempilo baxele ukuba ukutya okune-carb ephantsi kunokubangela ukuba i-LDL (embi) ye-cholesterol kunye nezinye iimpawu zokumakisha ze-lipid zande kubantu abambalwa.

Nangona kunjalo, ababhali bezi zifundo zingasentla abazibonanga ezi ziphumo zibi. Izifundo ezijonge ukumakisha okuphezulu kwe-lipid (,) zibonise kuphela ukuphucula.

I-HDL (elungileyo) i-cholesterol

Enye indlela yokunyusa i-HDL (elungileyo) amanqanaba e-cholesterol kukutya amanqatha amaninzi. Ngesi sizathu, ayothusi into yokuba ukutya okuncinci kwe-carb, okunamafutha aphezulu, kunokwenzeka kakhulu ukuba inyuse i-HDL (elungileyo) ye-cholesterol kunendlela yokutya okunamafutha asezantsi.

Amanqanaba aphezulu e-HDL (alungileyo) anokunceda ukuphucula impilo ye-metabolic kunye nokunciphisa umngcipheko wesifo sentliziyo. Abantu abane-metabolic syndrome bahlala benamanqanaba asezantsi e-HDL (elungileyo).

Ezilishumi elinesibhozo kwezi zifundo zingama-23 zichaze utshintsho kumanqanaba e-cholesterol ye-HDL (elungileyo).

Ukutya okune-carb ephantsi ngokubanzi kuphakamisa amanqanaba e-HDL (elungileyo), kodwa la manqanaba abonakala etshintsha kancinci kwizidlo ezinamafutha asezantsi. Ngamanye amaxesha, bayehla.

I-Triglycerides

I-Triglycerides yinto ebalulekileyo yomngcipheko wentliziyo kunye nezinye iimpawu eziphambili zesifo se-metabolic syndrome.

Eyona ndlela yokunciphisa i-triglycerides kukutya ii-carbohydrate ezimbalwa, ngakumbi ukutya iswekile encinci.

Izifundo ezilishumi elinethoba ze-23 zixele utshintsho kumanqanaba e-triglyceride yegazi.

Zombini i-carb ephantsi kunye nokutya okunamafutha asezantsi kunokunceda ukunciphisa i-triglycerides, kodwa isiphumo somelele kumaqela e-carb esezantsi.

Iswekile yegazi, amanqanaba e-insulin kunye nohlobo II lweswekile

Abantu abangenaso isifo seswekile babone iswekile yegazi kunye namanqanaba e-insulin ephucula kuzo zombini i-carb ephantsi kunye nokutya okunamafutha asezantsi. Umahluko phakathi kwamaqela yayihlala incinci.

Izifundo ezithathu zithelekisa indlela izidlo ezichaphazele ngayo abantu abanesifo seswekile sesi-2.

Isifundo esinye kuphela esikwazileyo ukunciphisa ii-carbohydrate ngokwaneleyo.

Kolu phando kuphuculo olwahlukileyo olwenzekileyo, kubandakanya ukuwa okungathethekiyo kwi-HbA1c, uphawu lwamanqanaba eswekile yegazi (). Ukongeza, ngaphezulu kwe-90% yabantu kwiqela eliphantsi le-carb likwazile ukunciphisa okanye ukuphelisa amayeza abo eswekile.

Nangona kunjalo, umahluko wawumncinci okanye wawungekho nakwezinye izifundo ezimbini, kuba ukuthotyelwa kwakungekuko. Abathathi-nxaxheba baphela besitya malunga ne-30% yeekhalori zabo njengee-carbs. (, 7).

Ifuthe legazi

Xa kulinganiswa, uxinzelelo lwegazi luye lwancipha kuzo zombini iintlobo zokutya.

Bangaphi abantu abagqibileyo?

Ingxaki eqhelekileyo kwizifundo zokulahleka kwesisindo kukuba abantu bahlala beyeka ukutya ngaphambi kokuba isifundo sigqibe.

Ilishumi elinethoba kwizifundo ezingama-23 ezichaze inani labantu abagqibe uphononongo.

Ipesenti yomndilili wabantu abalandela ukutya kuyo yonke le nto yayi:

• amaqela eecarb aphantsi: 79.51%
• amaqela atyebileyo: 77.72%

Oku kuphakamisa ukuba ukutya okuncinci kwe-carb akusekho nzima ukunamathela kwezinye iintlobo zokutya.

Isizathu sinokuba ukutya okuncinci kwe-carb kubonakala kunciphisa indlala (,), kwaye abathathi-nxaxheba banokutya bade bahluthe. Ukutya okunamafutha asezantsi, okwangoku, kuhlala kuthintelwe ikhalori. Umntu kufuneka alinganise ukutya kwakhe kunye nokubala iikhalori, ezinokuba nzima.

Abantu baphinde baphulukane nobunzima, kwaye balahle ngokukhawuleza, kukutya okuncinci kwe-carb. Oku kunokuphucula ukukhuthaza kwabo ukuqhubeka nokutya.

Iziphumo ezibi

Abathathi-nxaxheba kwezi zifundo khange bachaze naziphi na iziphumo ezibi ngenxa yokutya.

Ngokubanzi, ukutya okuncinci kwe-carb kubonakala ngathi kuyanyamezeleka kwaye kukhuselekile.

Umgca wezantsi

Abantu abaninzi ngokwesiko bakhethe ukutya okunamafutha asezantsi kunye nokubala iikhalori zokunciphisa umzimba.

Nangona kunjalo, ukufunyaniswa kwezi zifundo kubonisa ukuba ukutya okuncinci kwe-carb kunokuba nokusebenza ngokufanelekileyo, kwaye mhlawumbi kunjalo, kunokutya okunamafutha asezantsi.