Buza ugqirha wokutya: Ngaba kufuneka ndibale iiCalori okanye iiCarbs?

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Q: Xa uzama ukunciphisa umzimba, ngaba kubaluleke ngakumbi ukubala iikhalori okanye iicarbohydrates?

A: Ukuba bekufuneka ukhethe enye, ndingakhetha ukunciphisa nokulawula ii-carbohydrate. Ukugxila kwii-carbohydrate endaweni yeekhalori kukhethwa kuba xa uthintela iicarbohydrate kwisidlo sakho, uya kutya iikhalori ezimbalwa xa zizonke.

Emuva ngo-2006, iqela lomphandi lahlala phantsi ukuze liphendule lo mbuzo ikuyo yonke indawo-yintoni esebenza ngcono: ukutya okune-carbohydrate encinci okanye ukutya okune-calorie yendabuko, ukutya okunamafutha asezantsi? Bafumene izifundo ezintlanu ezilawulwa ngokuqinileyo ezidibene neekhrayitheriya zabo zokuthelekisa i-carbohydrate ephantsi kumanqatha asezantsi. Iziphumo ezidityanelweyo kwezi zifundo zizise izinto ezimbini ezinomdla kakhulu ekukhanyeni.

1. Emva kweenyanga ezi-6, abantu ababekwe kwizidlo ezisezantsi ze-carbohydrate baphulukana nobunzima obuninzi. Kwaye andithethi nje ngeepawundi ezimbalwa. Ngokomndilili, ii-dieters ezisezantsi-carb zilahlekile i-7 (kunye ne-11) ngaphezulu kweekhilogram kwisithuba seenyanga ezi-6 kunaleyo ikwehla kweekhalori, ukutya okunamafutha asezantsi.

2. Emva kokutya ukutya kwe-1 unyaka, i-carbohydrate ephantsi kunye ne-calorie-restricted, i-fat-fat fat diet ivelisa malunga nomlinganiselo ofanayo wokulahleka kwesisindo. Ingenzeka njani loo nto?

Ngaba ukutya okune-carbohydrate encinci kuyekile nje ukusebenza? Andicingi njalo. Endaweni yoko, ndicinga ukuba abantu bayekile ukulandela ukutya. Sesiphi esinye isifundo esibalulekileyo ngokwaso-ukuba ufuna ukunciphisa umzimba, khetha indlela ehambelana nawe kunye nendlela yakho yokuphila, njengokuba ubuyela 'ekutya rhoqo' ubunzima buya kubuya kwakhona.

Ngoku ungathengiswa kwinto yokuba izidlo ezisezantsi ze-carbohydrate ziphezulu kakhulu kunesithintelo sekhalori, ukutya okunamafutha asezantsi; kodwa uthini malunga neekhalori zizonke ezisetyenziswe kukutya okune-carb ephantsi? Ingaba unomsebenzi? Kulapho iba nomdla khona. Kwizifundo zokutya okune-carbohydrate ephantsi, abathathi-nxaxheba abafane bayalelwe ukuthintela iikhalori. Endaweni yoko, banikwa imiyalelo yokuthintela iintlobo kunye nezixa zeecarbohydrate abazityayo. Baxelelwa ukuba batye bade bazive bonelisekile, bangaphindi balambe, kodwa bangafakwa zinto. Xa usitya iicarbohydrates ezimbalwa, ngokuzenzekelayo uya kutya iiprotheyini ezininzi kunye namafutha, izondlo ezibini ezibonisa umzimba wakho ukuba uzele kwaye wanelisekile. Oku ekugqibeleni kukhokelela ekubeni utye iikhalori ezimbalwa.

Njengoko ubona, ukugxila ekutyeni iicarbohydrates ezimbalwa (ezineekhalori ezi-4 ngegram nganye) kubangela ukuba utye iikhalori ezimbalwa zizonke. Uya kutya ukutya okuninzi okubonisa umzimba wakho ukuba uzele kwaye wanelisekile. Le ndlela iphindwe kabini yokutya kancinci iya kuvelisa ukwehla kobunzima rhoqo.

Dibana noGqirha woKutya: UMike Roussell, PhD

Umbhali, isithethi, kunye nomcebisi ngezondlo uMike Roussell, i-PhD ibambe isidanga se-bachelor kwi-biochemistry evela kwiKholeji yaseHobart kunye nobugqirha kwezesondlo kwiPennsylvania State University. UMike ungumseki we-Naked Nutrition, LLC, inkampani yezondlo zemultimedia ebonelela ngezisombululo zezempilo kunye nezondlo ngokuthe ngqo kubathengi kunye neengcali zeshishini ngeeDVD, iincwadi, ii-ebooks, iinkqubo zomsindo, iincwadana zeendaba zenyanga, iziganeko eziphilayo, kunye namaphepha amhlophe. Ukufunda ngakumbi, jonga ukutya okuthandwayo kukaDkt Roussell kunye neblogi yesondlo, MikeRoussell.com.

Fumana iingcebiso ezilula zokutya kunye nezondlo ngokulandela @mikeroussell kwi-Twitter okanye ube ngumlandeli wekhasi lakhe likaFacebook.

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