Ngaba iiCarbs ezimbi nezilungileyo ziyichaphazela njani ingqondo yakho

Umxholo

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I-carb ephantsi, i-carb ephezulu, akukho-carb, i-gluten-free, i-free-free. Xa kufikwa ekutyeni okusempilweni, kukho ukudideka okunzulu kweecarbohydrate. Kwaye akumangalisi-kubonakala ngathi inyanga nenyanga kukho isifundo esitsha esikuxelela ukuba i-carbs iya kukubulala, ilandelwe ngokukhawuleza enye ithi zinyango lomhlaza. Le veki ayifani. Izifundo ezibini ezitsha malunga nefuthe leecarbohydrate kwiingqondo zethu zakhutshwa: Omnye uthi iicarbs sisitshixo kubukrelekrele bomntu; omnye uthi i-carbs iyonakalisa impilo yakho yengqondo.

Kodwa zonke ezi zinto zifunyanisiweyo zinokungafani njengoko beziqala ukubonakala. Ngapha koko, ayisiyiyo malunga nokuba ungatya i-carbs okanye hayi, kodwa kungcono yintoni iintlobo ufanele ukutya. (Jonga i-Carbs ngaphandle kwesizathu: Ukutya kwe-8 kubi ngaphezu kwesonka esimhlophe.) "Ayiyiyo yonke i-carbs edalwe ngokulinganayo," kusho uSherry Ross, MD, i-ob-gyn kwiZiko lezeMpilo le-Providence Saint John's eSanta Monica, CA, kunye nengcali kubasetyhini. isondlo, "ngakumbi xa kuziwa kwingqondo."

Iingenelo

IiCarbs ngokwenene ziyabulela ngobukrelekrele bakho: Isifundo esitsha, esapapashwa Kwikota yokuPhononongwa kweBiology edityaniswe kwidatha ye-archaeological, anthropological, yemfuza, eyomzimba, kunye nedatha yokufumanisa ukuba ukusetyenziswa kwe-carbohydrate yeyona nto iphambili kuphuhliso lobuchopho bethu okokugqibela. iminyaka yezigidi. Ukujika, iitapile, iinkozo, iziqhamo, kunye nokunye okunesitatshi okunempilo sisizathu sokuba abantu bakhulise uphawu lwethu lwentengiso kwindawo yokuqala, utshilo umbhali okhokelayo uKaren Hardy, Ph.D., umphandi eUniversitat Autònoma de Barcelona egxile kwisondlo sakudala .

Kodwa esi ayisosifundo sembali-isitatshi zibaluleke kakhulu kwimpilo yengqondo namhlanje. Ukutya okunesitatshi, okanye i-carbs, ngowona mthombo wamandla wengqondo kunye nomzimba, utshilo u-Hardy. "Kufuneka zibandakanywe ekudleni kokusebenza okuphezulu kwengqondo nomzimba." (Kwakhona kubalulekile: Ukutya okuPhambili kwe-11 kwingqondo yakho.)

Ke yintoni na igama elibi?

Iikhabhothi zineraphu embi kakhulu ngenxa yeegusha ezimnyama zosapho lwezondlo: ukutya okugayiweyo. Yiyo isulungekile i-carbs, ngokukodwa ukutya okucutshungulwayo, okudityaniswa nayo yonke into ukusuka kwisifo senhliziyo ukuya kwisifo seswekile (singasathethi ke ngokufumana ubunzima). Kwaye akukho ndawo oku kubonakala ngakumbi kunengqondo, njengoko kubonisiwe ngolunye uphando olutsha olupapashwe kwi Ijenali yaseMelika yeZondlo zeklinikhi. Abaphandi abavela e-Columbia University Medical Centre bafumanise ukuba abathathi-nxaxheba abatya ezona carbohydrate zisulungekileyo kunokwenzeka ukuba babe noxinzelelo. Baqiniseke njani ukuba kukutya okusetyenzisiweyo ukusola? Kungenxa yokuba inverse yayiyinyani: Abasetyhini abatya ifayibha yokutya okuninzi, ukutya okuziinkozo, imifuno, kunye neziqhamo-konke kugcwele impilo, ii-carbs-bezingenamathuba okuba kulahleko. (Into ongayaziyo inokuba nefuthe elibonakalayo kwiimvakalelo zakho. Zama ezi 6 zokutya ukulungisa iMood yakho.)

Ungazitya njani iiCarbs

Kukubhideka okunje okukhokelela abasetyhini abaninzi ukuba banqumle nje iqela lezondlo kunye. Kodwa le ntshukumo iya kuba yimpazamo. "Ngokungaqondakaliyo, iingqondo zethu zifuna iicarbohydrate ukuze zisebenze," utshilo uRoss. "Ngokuhamba kwexesha, ukungafumani ii-carbs ezaneleyo ekudleni kwakho kunokunyusa iingxaki ngokusebenza kwengqondo okusisiseko." Ucaphula isifundo seYunivesithi yaseTufts sika-2008 esidibanisa ukutya okunesifo esiphantsi kunye neengxaki zememori kunye namaxesha okusabela acothayo-into edla ngokubizwa ngokuba yi "carb flu". Nangona kunjalo, uphando olulandelayo lubonise imiphumo yokuqonda i-carb flu iphila ixesha elifutshane kubantu abadala abaninzi, njengoko ingqondo inokulungelelanisa ukusebenzisa i-fat for fuel endaweni ye-glucose. (Kuyafana nomzimba wakho. Fumanisa iNyaniso malunga ne-Low-Carb High-Fat Diet.) Ngapha koko, ii-carbs ziluncedo ngakumbi kubasetyhini babafazi."Zibaluleke ngokukodwa koomama abakhulelweyo nabancancisayo, ikakhulu impilo yabantwana babo," utshilo uHardy.

Zombini ezi ngcali zithi mazicime ii-carbs ezilungisiweyo (ezinje ngeswekile nobusi) kwaye zibalumkise abo bazenza "njengokutya kwezempilo," njengeesiriyeli ezigalelwe iswekile kunye nemivalo yegranola. (Elinye iqhinga elikhawulezayo kukujonga ilebhile kwaye uphephe nantoni na eneegram zeswekile engaphezulu kwefayibha okanye iprotein.) Endaweni yoko, gcwalisa ipleyiti yakho ngezinto ezahlukeneyo, ezingafakwanga ezingasetyenziswanga eziya kuthi zibonelele ngezakhamzimba ezibalulekileyo kwimpilo yengqondo.

Ukwenza oku, u-Hardy uncoma ukulandela ukukhokela ookhokho bethu bamandulo, esithi, ngokuchasene ne-paleo dietory ethandwayo, ukutya kwabo kwakungekho-carb ephantsi. Endaweni yoko, babesitya amandongomane, iimbewu, imifuno, izilimo eziyizigaxa, nangaphakathi kwamaxolo omthi ukuze bafumane iikhalori nezondlo. Kwaye ngelixa engacebisi ukuhlafuna i-bark, iimbotyi, amandongomane, kunye neenkozo ezipheleleyo zonke zibonelela ngobunyani kunye nezinye iivithamini ze-B, ngokophando oluvela kwiYunivesithi yaseCambridge, ezibaluleke kakhulu kuphuhliso lobuchopho kunye nokusebenza. Ngenye indlela, uRoss wakhomba kukutya kweMeditera njengomzekelo olungileyo wale mihla wokulinganisa i-carbs njengenxalenye yokutya okusempilweni. (Jonga ukutya kweMeditera: Yitya iNdlela yakho ngonaphakade.)

Ke nokuba ulandela ukutya kwe-cavewoman, ukutya kweMeditera, okanye ukutya okucocekileyo okusekwe kukutya okupheleleyo, zininzi iindlela ongakhetha kuzo ukufumana iicarbohydrates ezisempilweni kwipleyiti yakho. Kwaye ayizukubulela ngengqondo yakho kuphela, kodwa nayo incasa yakho. Yiza neebhatata!

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