Esinye isizathu sokuDina ukutya okuNcinci kweCarb

Umxholo

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Uninzi lwabathengi bam bandithumela iidayari zabo zokutya yonke imihla, apho bengarekholi nje ukuba batya ntoni kwaye batya ntoni, kodwa kunye nendlala yabo kunye nokulinganisa okupheleleyo kunye nendlela abavakalelwa ngayo ngaphambili, ngexesha, nasemva kokutya. Kule minyaka ndiqaphele umkhwa. Ukusika i-carb ngokukhawuleza (ngaphandle kwesindululo sam sokubandakanya ii-carbs ezithile "ezilungileyo"), kukhokelela kwiziphumo ebezingalunganga. Ndibona amanqaku ejenali anje, cranky, ukucaphuka, shaky, lethargic, moody, kunye neengxelo zokunqwenela kakhulu ukutya okwalelweyo. Ngoku, isifundo esitsha sikwabonisa ukuba izidlo ezisezantsi ze-carb azizozilumko kwezempilo.

Isifundo seminyaka engama-25 saseSweden esapapashwa ngo Ijenali yeSondlo, yafumanisa ukuba ukutshintshela kwizidlo ezithandwayo ezisezantsi ze-carb kwafana nokunyuka kwamanqanaba e-cholesterol. Ukongeza, ii-indices zomzimba, okanye ii-BMIs, ziyaqhubeka ukwanda ngaphezulu kwekota yenkulungwane, ngaphandle kokutya. Ngokuqinisekileyo ayizizo zonke izidlo zecarb eziphantsi ezenziwe ngokulinganayo; Oko kukuthi, isaladi yegadi ene-salmon isempilweni ngakumbi kune-steak ephekwe kwibhotolo. Kodwa ngokombono wam, ukufumana i-carbs ngokufanelekileyo malunga nobuninzi kunye nomgangatho.

Iikhabhohayidrethi ngowona mthombo usebenzayo wamafutha kwiiseli zomzimba wakho, mhlawumbi yiyo loo nto zininzi kakhulu kwindalo (iinkozo, iimbotyi, iziqhamo, imifuno). Kungenxa yoko le nto imizimba yethu inesakhono sokugcina i-carbs kwisibindi sethu kunye nezihlunu ukuze isebenze njengamandla "iibhanki zehagu" ezibizwa ngokuba yi-glycogen. Ukuba utya ii-carbs ezininzi, ngaphezulu kokuba iiseli zakho zifuna ipetroli nangaphezulu kunokuba "iibhanki zehagu" zingabamba, intsalela iya kwiiseli ezinamanqatha. Kodwa ukusika umva kakhulu kunyanzela iiseli zakho ukuba zikhuphisane ngamafutha kwaye ziphose umzimba wakho ungalingani.

Indawo emnandi, ayincinci kakhulu, ayininzi kakhulu, imalunga neenxalenye kunye nobungakanani. Kwisidlo sakusasa kunye ne-snack ndincoma ukudibanisa iziqhamo ezitsha kunye neenxalenye ezincinci zengqolowa epheleleyo, kunye neprotheni ephilileyo, i-fat fat, kunye ne-seasonings yendalo. Ngexesha lesidlo sasemini kunye nesidlo sakusihlwa, sebenzisa isicwangciso esifanayo kodwa ngokutya kwemifuno kuneziqhamo. Nanku umzekelo wokutya okulungeleleneyo kwemini:

Isidlo sakusasa

Isilayi esinye seepesenti ezili-100 isonka esipheleleyo senkozo esisasazeka ngebhotolo yeamangile, kunye nesiqhamo esitsha esisesixesheni, kunye ne-latte eyenziwe ngobisi lwe-organic okanye ubisi olungenalo ubisi kunye nedash yesinamon.

Isidlo sasemini

Isaladi yegadi enkulu egalelwe isikhonkwane sombona ogcadiweyo, iimbotyi ezimnyama, iavokhado esikiweyo, kunye nezinongo ezifana nekalika ecudiweyo, icilantro, kunye nepepile emnyama eqhekekileyo.

I-snack

Isiqhamo esitsha esixutywe ne-quinoa ebomvu ebandisiweyo okanye i-oats egcotyiweyo, i-yogurt ye-nonfat ye-organic okanye enye indlela engena-bisi, amandongomane aqingqiweyo, kunye nejinja okanye iminti.

Isidlo sangokuhlwa

Iintlobo ngeentlobo zemifuno zifakwe kwioyile yomnquma enyulu, igalikhi, kunye nemifuno ephoswe ngeprotheyini ebhityileyo njenge shrimp okanye iimbotyi zecannellini kunye neqhekeza elincinci le-100 leepesenti lepasta.

Kubandakanya izahlulo ezifanelekileyo zeecarbbs, njengezidlo ezingentla, zibonelela ngokwaneleyo ngefuthe lokukunceda uzive unamandla kodwa ungonelanga ukondla iiseli zakho ezityebileyo. Ewe ungashenxisa amanqatha omzimba ngokutya ngale ndlela. Abathengi bam abazama ukubanciphisa ngokupheleleyo ngokungathandabuzekiyo bayeke okanye baphinde batya kakhulu kwaye badle umoya baphinde bazuze konke, okanye nangaphezulu, bobunzima abulahlekileyo. Kodwa ukubetha ibhalansi sisicwangciso onokuhlala naso.

Uziva njani malunga neekhabhu, eziphantsi, eziphezulu, ezilungileyo, ezimbi? Nceda uthumele iingcinga zakho ku-@cynthiasass kunye no-@Shape_Magazine

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Amaxesha amaninzi abonwa kumabonwakude wesizwe, yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo eNew York Ranger naseTampa Bay Rays. I-New York Times yakhe yokugqibela ethengisa kakhulu yi-SAS.S! Wena Slim: Yoyisa iminqweno, yehla iiponti kunye nokuLahla ii-intshi.

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