Ngaba likho ixesha lokutya iiCarbs?

Umxholo

• Iindidi ezahlukeneyo zeCarbs
• Ngaba likho elona xesha lilungileyo lokutya iikhabhohbhayithi?
• Ukunciphisa umzimba
• Ukwakha izihlunu
• Ukusebenza kweembaleki kunye nokuchacha
• Ukutya kwe ketogenic
• Umgca wezantsi

Abantu abaninzi bajonga iicarbs njengenxalenye ebalulekileyo yesondlo esilungeleleneyo, ngelixa abanye bakholelwa ukuba kufuneka bancitshiswe okanye bathintelwe ngokupheleleyo.

Nangona kunjalo, ayizizo zonke iikhabho eziyingozi kwimpilo yakho.

Ngapha koko, uphando lubonisa ukuba banokudlala indima ebalulekileyo kwinjongo zakho zempilo kunye nokuqina, njengokunceda ukwakha izihlunu kunye nokuphucula ukusebenza kwezemidlalo ().

Nokuba ukutya kwakho kuphezulu okanye kuphantsi kwii-carbs, unokuzibuza ukuba xa uzitya kubalulekile.

Eli nqaku lixoxa ngokuba likho elona xesha lilungileyo lokutya ii-carbs.

Iindidi ezahlukeneyo zeCarbs

IiCarbs yenye yeemacronutrients ezintathu, ecaleni kwamafutha kunye neeproteni.

Bangumthombo okhethwayo womzimba wakho kwaye babonelele ngeekhalori ezi-4 kwigrama nganye. Uninzi lwee-carbs zidilizwe zaba yiglucose, uhlobo lweswekile enokusetyenziselwa ngokulula amandla ().

Zimbini iintlobo eziphambili zokutya ():

• Iikhabhoyidi ezilula. Ezi ziqulathe imolekyuli enye okanye ezimbini zeswekile. Ukutya okuphezulu kwii-carbs ezilula kubandakanya iswekile, iziqhamo, incindi yeziqhamo, ubusi, kunye nobisi.
• IiCarbs ezintsonkothileyo. Ezi zineemolekyuli zeswekile ezintathu okanye nangaphezulu. Ukutya okuphezulu kwii-carbs ezinzima kubandakanya i-oats, irayisi emdaka, iquinoa, kunye neebhatata.

Ngokubanzi, ii-carbs ezintsonkothileyo zisempilweni, njengoko zipakisha izakhamzimba ezininzi kunye nefayibha kwaye zithatha ixesha elide ukwetyisa, zisenza ukhetho lokugcwalisa ngakumbi).

Oko kwathiwa, ii-carbs ezilula zingangumthombo ongcono wamafutha kwezinye iimeko, ngakumbi ukuba unomsebenzi oqala ngaphakathi kweyure. Kungenxa yokuba umzimba wakho uyawaphula kwaye uwafunxe ngokukhawuleza ().

Nangona ii-carbs zingumthombo obalulekileyo wamafutha, ukutya okuninzi kakhulu kunokukhokelela ekuzuzeni ubunzima. Ukuba utya ii-carbs ezininzi kunemfuno yomzimba wakho, zigcinwa njengamafutha ukuze zisetyenziswe kamva.

Ezi ntlobo zimbini ziphambili ze carbs zilula kwaye ziyinkimbinkimbi. Ngelixa ii-carbs ezintsonkothileyo zihlala zikhetha impilo, ii-carbs ezilula zinokuba luncedo kwiimeko apho ufuna amandla ngokukhawuleza, njengeyure ngaphambi kokuzivocavoca.

Ngaba likho elona xesha lilungileyo lokutya iikhabhohbhayithi?

Unokuzibuza ukuba ingaba ixesha libalulekile na xa kusiziwa ekutyeni iikhabhathi.

Eli candelo lilandelayo lijonga uphando ngeli xesha lilungileyo lokutya ii-carbs ngeenjongo ezahlukeneyo.

Ukunciphisa umzimba

Xa kuziwa ekulahlekelweni kwamafutha, uphando ngexesha elifanelekileyo lokutya i-carbs aluhambelani.

Kwisifundo esinye seenyanga ezi-6, abantu abadala abangama-78 abatyebe kakhulu bacelwa ukuba balandele ukutya okuneekhalori ezisezantsi ezazibandakanya ukutya iikhabho kuphela kwisidlo sangokuhlwa okanye kwisidlo ngasinye. Iqela lesidlo sangokuhlwa kuphela liphulukene nobunzima obupheleleyo kunye namafutha omzimba kwaye baziva begcwele kunabo batya iicarbs kwisidlo ngasinye ().

Kwelinye icala, olunye uphononongo kumadoda angama-58 atyebe kakhulu alandela ukutya okunekhalori ezisezantsi kunye nezinye ii-carbs kwisidlo sasemini okanye isidlo sangokuhlwa afumanisa ukuba zombini izidlo bezisebenza ngokufanayo ekulahlekelweni ngamafutha ().

Okwangoku, uphononongo lwakutsha nje luqwalasele ukuba umzimba wakho ubhetele ekutshiseni ii-carbs kusasa kunye namafutha ngokuhlwa, oko kuthetha ukuba ii-carbs kufuneka zigqitywe kwangoko ngemini yokutshisa ().

Kwakhona, uphononongo oluninzi lubonisa ukuba ukutyeba kuthanda ukwenzeka ngokutya iikhalori ezininzi kamva emini, ukutya okuninzi okune-carb ngokuhlwa kunokuthintela ukulahleka kwamafutha (,,).

Ngenxa yezi ziphumo zixubeneyo, akucaci nokuba likho elona xesha lilungileyo lokutya ii-carbs zokulahleka kwamafutha.

Ukongeza, ukutya kwakho i-carb kuyabaluleke ngaphezu kwexesha, njengoko ukutya ii-carbs ezininzi okanye iikhalori ezivela kwezinye izakha-mzimba kungathintela ukunciphisa umzimba ().

Nenjongo yokukhetha i-fiber-rich, i-carbs eyinkimbinkimbi njenge-oats kunye ne-quinoa ngaphezu kwe-carbs ecocekileyo njenge-white bread, i-pasta emhlophe, kunye ne-pastries, njengokuba okokuqala kugcwaliswa.

Ukwakha izihlunu

IiCarbs zingumthombo obalulekileyo weekhalori zabantu abafuna ukwakha ubunzima bemisipha. Nangona kunjalo, zimbalwa kuphela izifundo ezijonge ixesha lokutya i-carb ukulungiselela le njongo.

Olunye uphononongo lufumanisa ukuba ukutya ii-carbs kunye neprotein kungaphelanga neeyure ezimbalwa emva kokuba ufundile kunokunceda ukwandisa iproteni synthesis, eyinkqubo apho umzimba wakho wakha izihlunu (,).

Nangona kunjalo, olunye uphononongo lubonisa ukuba ukutya iprotein ngokwayo emva kokuzilolonga kuyasebenza ekuvuseleleni iiprotein synthesis njengokutya iiprotein kunye ne-carbs (,,,).

Oko kwathiwa, xa uqeqesho lokunganyangeki, umzimba wakho uxhomekeke kakhulu kwii-carbs njengomthombo wepetroli, ke ukutya okune-carb-pre-workout okanye i-snack inokukunceda usebenze ngcono ejimini ().

Ukongeza, ii-carbs zine-protein-sparing effect, oko kuthetha ukuba umzimba wakho ukhetha ukusebenzisa i-carbs yamandla endaweni yeeproteni. Ngenxa yoko, inokusebenzisa iprotein kwezinye iinjongo, ezinje ngokwakha umsipha, xa ukutya kwakho kwe-carb kuphezulu ().

Ngapha koko, ukutya iikhabhohbhthi emva kokuzilolonga kunokucothisa ukonakala kweprotein eyenzeka emva kokuzilolonga, enokunceda ukukhula kwemisipha ().

Okwangoku, kuninzi lwabantu, ukutya izixa ezaneleyo zeecarbbs ezisempilweni ngemini kubaluleke ngakumbi ekwakheni imisipha kunexesha.

Ukusebenza kweembaleki kunye nokuchacha

Iimbaleki kunye nabantu abenza umthambo kakhulu banokuzuza ngexesha lokutya kwabo i-carb.

Uphando lubonisa ukuba ukutya ii-carbs ngaphambi nasemva kokuzilolonga kunokunceda iimbaleki zenze ixesha elide kwaye zichache ngokukhawuleza. Ikwanciphisa ukonakala kwezihlunu kunye nokukhathazeka ().

Kungenxa yokuba ukuzivocavoca ixesha elide kunokuzonakalisa iivenkile zakho zeglycogen (indlela yokugcina yeecarbs), engoyena ndoqo womzimba wakho.

Ukutya ii-carbs ubuncinci iiyure ezi-3 ukuya kwezi-4 ngaphambi kokuba ukuzilolonga kunokunceda iimbaleki ukuba zizilolonge ixesha elide, ngelixa uzisebenzisa kwimizuzu engama-30 ukuya kwiiyure ezi-4 emva kokuba umthambo unokunceda ukubuyisela iivenkile zakho ze-glycogen (,).

Ngaphezu koko, ukuba neprotein ecaleni komthombo wee-carbs emva kokuzilolonga kakhulu kunokunceda umzimba wakho ukuba uphinde uzalise iivenkile ze-glycogen, lonke elixa unceda ukulungiswa kwemisipha ().

Ngelixa iimbaleki kunye nabantu abasebenzisa amaxesha ngamaxesha ngemini banokuzuza kwixesha lokutya i-carb malunga nokusebenza, uphando lubonisa ukuba akubalulekanga kumntu ophakathi.

Ukutya kwe ketogenic

I-ketogenic, okanye i-keto, ukutya kukutya okune-carb ephantsi kakhulu, ukutya okunamafutha aphezulu, ukutya okune-protein, okusoloko kusetyenziselwa ukunciphisa umzimba.

Ngokwesiqhelo kubandakanya ukuthintela ukutya i-carb engaphantsi kwe-50 gram ngemini ukufikelela kunye nokugcina i-ketosis, imeko ye-metabolic apho umzimba wakho utshisa amafutha endaweni ye-carbs ().

Okwangoku, ubungqina bokucebisa ukuba ixesha lokutya kwakho kwe-carb ukunceda ukunciphisa umzimba kwisidlo se keto siyasilela.

Nangona kunjalo, ukuba ungumntu osebenzayo, ukubeka ixesha kwi-carb yakho yokutya malunga nokusebenza kwakho kunokuphucula ukusebenza kwakho. Oku kwaziwa njengokutya okujolise kuko ketogenic ().

Ngapha koko, ukuba ufumana ukulala ngelixa usitya ukutya okunoketogenic, ukutya iikhabhohombe kufutshane nexesha lokulala kunokukunceda uphumle kwaye ulale ngokukhawuleza, ngokophando oluthile (,).

Ukutya i-carbs ngamaxesha athile akubonakali kuphucula ukulahleka kwesisindo kwi-calorie ephantsi okanye kwi-ketogenic diet. Nangona kunjalo, ixesha lokutya i-carb ngexesha lokuzilolonga linokunceda iimbaleki kunye nabantu abazilolonga kakhulu.

Umgca wezantsi

IiCarbs zingadlala indima ebalulekileyo kwiinjongo ezininzi zempilo kunye nokuqina.

Iimbaleki kunye nabantu abazilolonga kaninzi ngemini banokuphucula ukusebenza kwabo ngokutya ii-carbs ngaphambi kokuzilolonga kunye nokukhawulezisa ukubuyisa ngokutya emva koko.

Okwangoku, kumntu oqhelekileyo, ixesha libonakala lingabalulekanga kunokukhetha umgangatho ophezulu, iikhabhohtshi ezintsonkothileyo kunye nokubukela ukutya kwakho ikhalori iyonke.