Buza ugqirha wesidlo: yitya iiCarbs kwaye usesehlise ubunzima?

Umxholo

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Q: Ndingazitya iikhabhohbhthi ndize ndinciphise ubunzima?

A: Ngelixa ukutya ii-carbs ezimbalwa kubalulekile ekulahlekeni kobunzima obufanelekileyo, awudingi ukuba uziphelise ngokupheleleyo iikhabhohbs ekudleni kwakho. Ubungakanani beekhabhathi ekufuneka uzityile busekwe kwizinto ezimbini: 1) Ubungakanani ubunzima obufunayo ukuba ulahle kunye ne-2) Apho emzimbeni wakho kufuneka wehle ubunzima.

Xa abantu bethetha ngokusika ii-carbs okanye ukutya ukutya okune-carbohydrate encinci, i-Atkins Diet okanye indlela yokutya ye-ketogenic ihlala ifika engqondweni (edibanisa imifanekiso yebhekoni, igrisi, kunye namacephe ebhotolo yamanqatha ngqo kwingqayi- hayi eyona nto impilo entle). Kodwa kukho igumbi elininzi kwindawo yokusika i-carb phakathi kwezinto ezityiwa ngumntu oqhelekileyo (ixabiso elinconywayo lemihla ngemihla kubantu abadala zii-carg ze-300g) kunye nokutya okune-carb ephantsi kakhulu (ihlala ingaphantsi kwe-50g carbohydrate ngemini). Ukutya akubobungakanani obulingana nabo bonke, kwaye amanqanaba ahlukeneyo e-carbohydrate intakes asebenza kakuhle kubantu abahlukeneyo. Kukho uphando olwenziweyo ukungqina oko.

Kwisifundo esinye esivela kwiYunivesithi yaseTufts, izifundo zilandele enye yeendlela ezimbini zokuthintela ukutya kwiinyanga ezili-18:

Iqela loku-1: Ukutya okune-carbohydrate eninzi, okunamafutha aphantsi

Iqela lesi-2: Ukutya okunciphise i-carbohydrate ngokulinganayo Ummandla (ipesenti ezingama-40 zeekhalori ezipheleleyo ezivela kwi-carbohydrates ngokugxininisa kwiziqhamo kunye nemifuno ngaphezu kweenkozo).

Into ebenomdla kakhulu kolu phononongo kukuba emva kweenyanga ezili-18, omabini la maqela ee-dieters aphulukana nomlinganiso ofanayo wobunzima, nokuba zithini na izicwangciso abazilandeleyo.

Abaphandi emva koko bemba nzulu kancinci kumzimba ngamnye wabathathi-nxaxheba, bagxile ikakhulu kubuntununtunu be-insulin (umlinganiso wokuba umzimba wakho wamkela kwaye usasaza kangakanani iikhabhohbhayithi). Bafumanise ukuba abantu abanengxaki yokuziva bengenayo i-insulin (okt imizimba yabo ibingalunganga ekujonganeni nee-carbs) baphulukene nobunzima kuhlobo lokutya okungu-Zone kunokutya okunamafutha asezantsi, ngelixa abo banokuziva kakuhle kwe-insulin belahlekelwe ngumzimba nakukutya.

Kuthetha Ntoni Oku Kuwe?

Ukuba unciphile, wena mhlawumbi Unobuntununtunu obufanelekileyo kwi-insulin kwaye kuya kufuneka ukuba wehle ubunzima ngokunciphisa nje inani lekhalori (kunye nokwenza umthambo). Ukuba ufuna ukukhawulezisa ukulahleka kobunzima bakho, kuya kufuneka uthintele iicarbohydrates zakho kancinci kancinci.

Ungatsho njani ukuba unobuthathaka kwi-insulin?

Amafutha omzimba aphakathi kwindawo yakho yiflegi ebomvu ebonakala lula. Ukuba nguwe lo, kuya kufuneka ususe i-carbs kwisidlo sakho kude neenkozo nangaphezulu usiya kwimifuno, iziqhamo, kunye neeprotein ezithile zezona ziphumo zokuphulukana nobunzima. Oku kuya kunciphisa iicarbohydrate zizonke ekutyeni kwakho ngelixa unciphisa inani leecarbohydrate ezikhawulezayo, ezixelisa ukutya okuthintelwe ziicarbohydrate ezisetyenziswe kolu phando lungentla.

Njengoko ukwehla kobunzima bakho kuqalisa ukuba yithafa, tshintshela ngakumbi i-carbs yakho kwiziqhamo kunye nemifuno kwaye kude neenkozo kunye nesitatshi. Uyakubona isikali siqala ukuya kwicala elifanelekileyo kwakhona.

Umgca ongezantsi

Ayisiyoyokuphelisa zonke iikhabhohayidrethi ekudleni kwakho kodwa endaweni yoko uthintela iicarbs kwinqanaba elikwenza uzive ungcono kwaye ulahlekelwe sesona sisindo. Ukuba unenkathazo yokufumana indawo yakho emnandi, thetha nogqirha wakho okanye ucwangcise idinga kunye nesondlo esinokukunceda ukuba ubone isicwangciso esilungileyo somzimba wakho.

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