UAlex Silver Fagan uchaze eyona ngxaki inkulu ngokutya okuphantsi kweCarb

Umxholo

• Uphengululo lwe

Izidlo ezininzi ezidumileyo zifuna ukukhawulela iqela lokutya, kwaye ii-carbs zihlala zithatha ukubetha. Kwabaqalayo, ukutya kwe keto yenye yeendlela zokutya ezi buzziest ngoku kwaye Enye yezona zinto zimbi kakhulu xa kufikwa kuthintelo lwekhabhathi. Ukuze uhlale kwi-ketosis, i-dieters ijolise ukugcina iikhalori zazo kwi-carbs zingabi ngaphezu kweepesenti ezili-10 zekhalori zazo zonke. Ngapha koko, uninzi lwabandulelayo be-keto, kubandakanya i-paleo, i-Atkins, kunye nokutya kwase-South Beach, zikwindlela yokuphila esezantsi ye-carb. (Idibeneyo: Zingaphi iiCarbs omele uzitye ngosuku?)

Ayinguye wonke umntu othengayo kwindlela yokutya ye-carb ephantsi, nangona kunjalo. Phakathi kokuthandwa kokutya, izazi zezondlo ziye zathetha malunga nobungqina obukhoyo bokuba i-carbs ayisoloko ikhokelela ekuzuzeni ubunzima, kwaye ukuziyeka kunokuza nemiphumo emibi. Kwaye, uphononongo lwenzululwazi lwamva nje olupapashwe kwi ILancet Ufumene umanyano phakathi kokutya kakhulu- okanye i-carb esezantsi kunye nokufa.

U-Alex Silver Fagan, umqeqeshi we-Nike, umyili we-Flow Into Strong, kunye nomqeqeshi kwi-Performix House e-NYC, uyazi ukuba ii-carbohydrate zizakha mzimba ezibalulekileyo. Kuba umqeqeshi uphila iyoga kunye nokuphakamisa, kuyaqhubeka ngaphandle kokuthetha ukuba kufuneka agcine inqanaba eliphezulu lamandla ngalo lonke ixesha.

Ukuphika umzimba wakho ii-carbohydrate kufana nokukhanyela umzimba wakho ioksijini, utshilo. "Ngokwenyani awukwazi ukusebenza."

UAlex Silver-Fagen, umqeqeshi weSondlo esifanelekileyo kunye neNike Master Trainer

I-Silver Fagan, obambe isatifikethi seNgxaki echanekileyo, uthi i-carbs iyimfuneko ekubeni umzimba wakho usebenzisa i-glucose ephuma kwi-carbs njengomthombo wayo oyintloko wepetroli. Ayisiyiyo kuphela ukuba i-carbs inokukunceda ukuba usebenze, kodwa ikwabalulekile ekusebenzeni kwengqondo okusisiseko. Ukutya okune-carb ephantsi kunxulunyaniswe neengxaki zememori kunye namaxesha okusabela acothayo. "Ufuna iikhabhohthi ukuze ucinge, ufuna iikhabhohma ukuze uphefumle, ufuna iikhabhohthi zokuphakamisa iintsimbi, ufuna iikhabho zokuqhuba imoto, utshilo uSilver-Fagan."Ufuna i-carbs ukuze nje ube ngumntu, kodwa abantu banqumla i-carbs kuba yindlela esheshayo yokufumana ukulahleka kwamafutha." Rhoqo xa abantu besika ii-carbs ekuqaleni bafumana amava ekubhekiswa kuwo njenge "keto flu" okanye "carb flu" -ukukhathala, ukukhanya okuqaqambileyo, njl, njl. (Idibeneyo: Yonke into ekufuneka uyazi ngeKeto Flu)

I-Caveat: Ayizizo zonke ii-carbs ezenziwe ngokulinganayo. "Into endicinga ukuba kufuneka uyoyike kukucutshungulwa kwee-carbs kunye nokutya okucutshungulwayo ngokubanzi," utshilo uSilver-Fagan. "Nantoni na engena kwisongelo, nantoni na ebikulayini yemveliso, yeyona ayisiyiyo eyona ikukhethayo." Isitshixo kukufunda ukwahlula ii-carbs ezilula kwii-carbs ezinzima. Iikhabhothi ezilula, ezikukutya okuninzi okunje ngeelekese kunye nesoda, zophuka ngokukhawuleza ngumzimba, nto leyo ekhokelela ekunyukeni kwamandla kunye nokuwa. Ukutya okuqulethe ii-carbs ezintsonkothileyo, ezinjengokhozo olupheleleyo, imifuno, njl., Zibonelela ngamandla azinzileyo kwaye ziphezulu kwifayibha.

Ngelixa iSilver Fagan ingakuvumeli konke ukuphuma nokutya okucwangcisiweyo, ngokuqinisekileyo akachasi i-carb. Ukuphika umzimba wakho ii-carbohydrate kufana nokukhanyela umzimba wakho ioksijini, utshilo. "Ngokwenyani awukwazi ukusebenza."

Uphengululo lwe