Zingaphi iiCarbs ekufuneka uzityile ngosuku?

Umxholo

• Yintoni iicarbs?
• Yintoni "ebalwayo" njenge-carb ekhonzayo?
• Zingaphi iikhabho omele ukuzitya ngemini?
• Wazi njani ukuba ubethile i-macronutrient balance efanelekileyo?
• Hayi, kodwa ngokwenene, zingaphi iigrama ze-carbs ekufuneka unazo?
• Iingcamango zesidlo sakusasa
• Iingcamango zokutya
• Iingcamango zeSidlo
• Izimvo zokwenza izimuncumuncu
• Uphengululo lwe

Ngokwenkcubeko, siye sasuka kukoyika ukutyeba okugqithisileyo (xa ndandikhula ngeminyaka yee-'90s, iiavokhado zazithathwa ngokuba "zityebile" kwaye iikuki ezingenamafutha zaziyi "grail-free" engcwele yegrail) ukuya kulungiso oluphezulu- amafutha, i-low-carb keto yokutya. Ukutya kwe keto kwaqalwa kwaqalwa njengonyango lwesifo sokuxhuzula esinganyangekiyo ngamachiza ngeminyaka yoo-1920-kwaye isasetyenziselwa le njongo nanamhlanje. Kodwa ngoku ikhutshelwa njengokutya okunciphisa umzimba.

Ndifumana imibuzo emininzi malunga neecarbohydrate kubaxhasi bam bezondlo: Ngaba zimbi? Ngaba zilungile? Kwenye indawo embindini? Funda ukuze ufunde ngakumbi.

Yintoni iicarbs?

Okokuqala, dibana ne-macronutrients: i-carbs, amafutha kunye neprotheni. Injongo ephambili ye-carbs kukunika amandla. ( I-FYI: I-Fat isetyenziselwa amandla, nayo. Kodwa ikhusela izitho, igcine ukufudumala, kwaye ixhasa ukuveliswa kwehomoni kunye nokukhula kweeseli. Iprotheyini inikeza isakhiwo kwiiseli zakho kunye nezicubu kwaye isetyenziselwa umsebenzi kunye nokulawulwa kweenkqubo ezininzi zomzimba. Uninzi lweecarbohydrate ozityayo zahlulwe yinkqubo yokugaya ukutya ibe yiglucose, ethi isetyenziswe njengamandla okunika amandla iiseli, izicwili kunye namalungu. IiCarbs zinokugcinwa-ukuze uthethe-njengeeseli ezinamafutha ukuze zisetyenziswe kamva. (Kungenxa yoko le nto abanye abantu beziqhelanisa nokulayisha kwakhona kwi-carb.)

Iitoni zokutya ziqulethe ii-carbs. Kukho ezicace ngakumbi njengesonka, ioats, nerayisi, okanye iilekese ezifana nekeyiki, amaqebengwana, iipastries, iilekese, neetships. Kodwa iimbotyi neelentile, iziqhamo kunye nejusi yeziqhamo, ubisi kunye neemveliso zobisi, kunye nemifuno enje ngeetapile, ii-ertyisi kunye nengqolowa zinee-carbs. yemifuno engeyiyo yesitatshi.)

IiCarbs zenziwe ngefayibha, istatshi, kunye neswekile. Kukho iikhalori ezine ngegram ye-carbohydrate. Uya kuhlala usiva malunga "neekhabhayithi ezilula" kunye "nezinto ezinzima".

• Iikhabhoyidi ezilula iswekile-zombini iswekile eyenzeka ngokwendalo ekutyeni nakwiswekile eyongezwa kukutya. Eminye imizekelo eqhelekileyo yeecarbs ezilula ziziselo ezinoshukela, iilekese, iimveliso zomgubo omhlophe, kunye nejusi yeziqhamo. Izifundo ezininzi zinxibelelanise ukutya okuphezulu kwee-carbs kwimicimbi yezempilo njengokutyeba kakhulu, isifo seswekile, kunye nesifo sentliziyo. Iikhabhohsayidi ezilula zizinto ofuna ukuzinciphisa.
• Iicarbohydrate eziyinkimbinkimbi zihlala ziphezulu kwifayibha kwaye zetyisa kancinci. Imizekelo eqhelekileyo ziinkozo, iimbotyi kunye nemidumba, imifuno kunye neziqhamo. (Ngakumbi malunga naloo nto: Isikhokelo soMfazi ophilileyo sokuTya iiCarbs-engabandakanyi ukuzisika)

Xa usitya iikhabhohayidi, iswekile yegazi lakho (iswekile esegazini) iyenyuka. Ukutya ukutya okuneprotheyini kunye / okanye amanqatha ngaxeshanye kuyacotha isantya esenzeka ngaso oko kuqhekeka, nto leyo enceda ukugcina inqanaba leswekile yegazi elizinzileyo kunokuba kubangele i-spike ebukhali emva koko iqhume. Ifayibha ikwanceda ukucothisa inkqubo yokugaya ukutya. Kungenxa yoko le nto ukutya okugcweleyo-ngokwemvelo okune-protein, i-fat, kunye ne-fiber-efanelekileyo.

Yintoni "ebalwayo" njenge-carb ekhonzayo?

Ukunikezelwa kwe-carbohydrate kulingana ne-15 gram. Ezi zixa zokutya nganye iqulethe i-15 gram yee-carbs (ukongeza kwezinye izinto zazo):

• 1/3 ukuya kwi-1/2 indebe ephekiweyo yeenkozo
• 1 isonka sesonka
• I-1/3 ukuya kwi-1/2 indebe ephekiweyo ipasta
• I-1/3 ukuya kwi-1/2 indebe ephekiweyo (okanye i-1/4 indebe eyomileyo) iimbotyi, i-peas, okanye iilentile
• 1/2 indebe ephekiweyo iitapile okanye umbona
• I-1/2 yetapile ebhakiweyo ephakathi okanye ibhatata
• 1 indebe ephekiweyo yethanga okanye isikwashi sasebusika
• 3/4 ukuya kwi-1 indebe yamaqunube
• I-1/2 yebhanana eyi-9-intshi
• 1 iapile okanye ipere
• 1/4 indebe yeziqhamo ezomisiweyo
• 1/2 indebe yeziqhamo
• Imveliso yobisi nganye idla ngokunikezela malunga ne-12 ukuya kwi-15 grams (nangona i-yoghurts yamaGrike kunye ne-Icelandic ehluziweyo ihlala inexabiso elincinci, malunga ne-8 indebe nganye)

Zingaphi iikhabho omele ukuzitya ngemini?

"Kuyaxhomekeka" ayisiyompendulo inika umdla. Kodwa zingaphi ii-carbohydrate ozifunayo ngosuku ngokwenene zinento yokwenza nezinto zakho ezizodwa-kunye nezinto ezinje ngenqanaba lomsebenzi, nokuba unayo imeko yezonyango, okanye ukhulelwe okanye uncancisa. Iimfuno zakho nazo zinokutshintsha. (Nantsi yonke into ekufuneka uyazi malunga nokuhamba ngebhayisikile.)

Kwesinye, unokuqaphela ukuba ufuna amanani ahlukeneyo e-carbohydrate kwiindawo ezahlukeneyo kumjikelo wakho okanye ngamaxesha athile onyaka. Abantu abanengxaki yokuphazamiseka ngokwamaxesha athile (i-SAD) banokuthi batye ngakumbi kukutya okune-carbohydrate kwiinyanga ezimnyama ukusukela ekubeni amanqanaba e-neurotransmitter serotonin ethatha idiphu kunye nokutya kwe-carb kudlala indima kwimveliso ye-serotonin. Esi sidingo sokuzinzisa amanqanaba e-serotonin yiyo loo nto unqwenela i-carbs ngosuku olunzima okanye emva koqhawulo-mtshato.

Izicwangciso ezahlukeneyo zokutya zifuna imilinganiselo eyahlukeneyo ye-carbs kumafutha kwiprotheni. Izikhokelo zokutya ze-2015-2020 zabantu baseMelika bacebisa ukuba basebenzise iipesenti ezingama-45 ukuya kuma-65 zeekhalori zethu zemihla ngemihla njenge-carbohydrate. Ukukunika isibalo se-ballpark, kwi-2,000-calories yokutya, naphi na ukusuka kuma-225 ukuya kuma-325 amagremu. Inani elincinci elinconywayo le-carbohydrate ngosuku (ngokwezi zikhokelo) yi-130 iigram-malunga nesibhozo okanye i-9 yegrama ye-carbohydrate ngosuku.

Njengesakhelo sesalathiso, izidlo ezisezantsi ze-carb (ezinje ngeAtkins okanye ukutya kweLCHF) ngokubanzi kubandakanya naphi na ukusuka kwi-20 ukuya kwi-100 yeegram ze-carbohydrate ngosuku. Ukutya kwe-ketogenic kuku kakhulu ukutya okune-carb ephantsi (~ iipesenti ezili-10 zeekhalori zizonke ezivela kwiicarbs) ngexabiso eliphakathi leeprotein (~ iipesenti ezingama-20) kunye namafutha aphezulu (~ iipesenti ezingama-70). Kumntu okwi-2,000-calorie yokutya, oko kuphela malunga ne-20 grams ye-carbs ngosuku-malunga nobukhulu beqhekeza elikhulu lesonka. Ukuba loo nto ivakala iphantsi, uchanekile: Injalo.

Ngamanye amaxesha ndibona abathengi behla ngokwabo ngenxa yokungakwazi ukuhlala kwi-bandwagon ngayo nayiphi na indlela yokutya eqhubekayo. Kodwa rhoqo umzimba wakho ulwa nezicwangciso ezigabadeleyo kuba uzama ukukuxelela into. Ukonwabela ipateni yokutya oziva ilungile kuwe kwaye ikuvumela ukuba ubhetyebhetye kwimeko yobomi bokwenyani yinto oya kuthi ukwazi ukubambelela kuyo ixesha elide-nkqu njengoko iifashoni zisiza kwaye zihamba. (Jonga: Kutheni le nto kufuneka uthathele ingqalelo ukuThintela ukuTya ngokuDini)

Ukuba ufuna ukutya ukutya okune-carb ephantsi kwaye ulandele ii-macronutrients zakho (kwaye ukuba umboneleli wakho wezempilo uziva ukhuselekile kuwe), unokwenza i-carb ratio yakho iprotein ukuya kumanqatha de ufumane oko uziva uzinzile kwaye wonwabile ngelixa ukuvumela ukuba uhlangane neenjongo zakho. Oko kwathiwa, ukuba uziva uqalisa ukuyicinga kakhulu, unembali yokutya okungalungelelananga, okanye uyasokola ukuseka ulungelelwaniso olusempilweni ngokutya, ukusebenzisana nengcali yokutya ebhalisiweyo kunokukunceda wenze utshintsho ngelixa uqinisekisa ukuba unenkxaso oyidingayo ukuze uphephe ukukhaba. nyusa uthuli kwimiba edlulileyo okanye ukwenze uzive uxinezelekile.

Wazi njani ukuba ubethile i-macronutrient balance efanelekileyo?

Ukutya i-carbohydrate encinci kunokukwenza uzive udangele kwaye udiniwe ngengqondo. Unokuzifumana uziva ucaphukile okanye usokola "ukugcina kunye" ngokweemvakalelo. Abanye abantu banokuziva belambile ngokwenene xa bengatyi ngokwaneleyo ii-carbohydrate. Kuba ukutya okuninzi okune-carb-eninzi ikwayimithombo elungileyo ye-fiber, ukungonwabi kokugaya ukutya njengokuqhinwa yinto eqhelekileyo ekungeneni kwe-carb. (Kungenxa yoko ukuqunjelwa kwisidlo se keto ngumba wokwenyani.) Qiniseka ukuba usabetha loo njongo yemihla ngemihla yama-25 ukuya kuma-35 amagremu efayibha kwaye usele amanzi amaninzi ukugcina izinto zihamba.

Ukutya kakhulu i-carbohydrate ehambelana neprotheni kunye namafutha kunokubangela ukuba uzive ngathi kunzima ukuhlala ugcwele, njengoko utshisa ngokutya kunye nokutya okulula ngokukhawuleza, ubangele isitshixo esibukhali kwiglucose yegazi, elandelwa yingozi. Ixesha elingaphezulu, ukukhwela rhoqo le "coaster roller coaster" kunokukhokelela kwi-prediabetes okanye kwi-insulin ukumelana.

Hayi, kodwa ngokwenene, zingaphi iigrama ze-carbs ekufuneka unazo?

Njengendawo yokutsiba, ndincoma ngokubanzi ukuba ube nomthombo we-carbs kwisidlo sakho ngasinye. Nokuba uyifumana kwiinkozo, kwiimbotyi, kwimifuno enesitatshi, kwiziqhamo, okanye kubisi kuxhomekeke kuwe. Ukukunceda uhlale ulinganisile ngaphandle kokucinga kakhulu, gcwalisa isiqingatha sesidlo sasemini okanye isitya sangokuhlwa nge-veggies ezingezizo ezesitatshi, ikota ene-protein, kunye nekota yokugqibela nge-carbohydrate. Ukusasaza i-carbs yakho ngokuqhubekayo ngexesha losuku kunokunceda ekugcineni iswekile yegazi izinzile, exhasa amandla aqhubekayo kunye namanqanaba emood elungeleleneyo.

Nantsi eminye imizekelo yokutya kunye nokutya okuncinci, xa ukhetha enye kudidi ngalunye, unikeze ubuncinci be-130 grams ye-carbs. Ukuba ufuna ngaphezulu, ewe, mamela into efunwa ngumzimba wakho kwaye ubandakanye iikhabho ezongezelelweyo apho kusengqiqweni kuwe. (Idibeneyo: Indlela yokuLahla ubunzima ngaphandle kokuNikela ngeeCarbs, ngokukaBob Harper)

Iingcamango zesidlo sakusasa

• Ikomityi ye-1 ephekiweyo ye-oats (i-30 grams) + i-1/2 yebhanana ephakathi (i-15 gram) + 1 icephe lebhotela ibhotolo
• 1 indebe raspberries (15 gram) + 3/4 indebe ye-yogurt yogurt (~ 8 gram) + 1/4 indebe eneswekile eninzi enefayibha (~ 8 gram)
• Isipinatshi kunye ne-mushroom omelet kunye nezilayi ezibini zokutya okuziinkozo (~ 30 gram)

Iingcamango zokutya

• Isaladi yesipinatshi kunye ne-1/2 yekomityi yamantshontsho (iigram ezingama-22), ikomityi enye yekomityi yetsheri (5 iigrem), kunye ne-1/2 yekomityi egalelwe iminqathe (5 gram), ngeoyile ye-olive kunye neviniga yokunxiba
• Isandwich yebhotolo yebhotolo yamanqatha kwizilayi ezibini zesonka sengqolowa epheleleyo (30 gram) kunye necala lekomityi yomntwana 1 yekomityi (7 gram) kunye nesalsa
• 1.5 iikomityi zesuphu yeminestrone (~ 30 grams) kunye nengqolowa encinci yengqolowa (15 grams)

Iingcamango zeSidlo

• I-1 ikomityi yengqolowa okanye ipasta esekwe kwimbotyi (32 ukuya kwi-40 grams) kunye ne-3 oz yenkukhu ephekiweyo kunye nekomityi ye-broccoli (iigram ezi-5)
• 1 ikomityi yechili yemifuno (~ 30 grams) kunye nekomityi enye yekholifulawa yerayisi (5 grams) okanye i-1/3 yekomityi yerayisi emdaka (15 grams)
• I-3 oz ebhaka intlanzi kunye ne-1/2 yekomityi ebhaka ibhatata (i-15 yeigram) kunye nekomityi enye eluhlaza (5 gram); 1 indebe yamajikijolo (~ 15 gram) yedizethi

Izimvo zokwenza izimuncumuncu

• Iikomityi ezi-3 zepopcorn (~15 grams)
• 1 i-apula encinci (~ 15 grams) kunye ne-1 ibhotela ye-nut
• Iicephe ezi-2 ze-hummus (iigram ezi-5) kunye ne-1 oz i-whole-grain crackers (i-15 grams)

Uphengululo lwe