Isayensi ekugqibeleni ithi ukutya iPasta kunokukunceda unciphise umzimba

Umxholo

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Ukutya kwe-keto kunye nezinye iindlela zokuphila eziphantsi kwe-carb zinokuba ngumsindo, kodwa uphononongo olutsha lophando lusebenza njengesikhumbuzo sokuba ukusika i-carbs akuyona into embi efunekayo ukuze unciphise umzimba. Iphepha leYunivesithi yaseToronto lipapashwe kwi Ijenali yezoNyango yaseBritane ujonge indlela yokutya i-pasta njengenxalenye yokutya okuphantsi kwe-GI (ejolise ekutyeni ukutya okuphantsi kwe-glycemic index, umlinganiselo wokuba i-carbohydrates yokutya ichithwa ngokukhawuleza ibe yishukela), inokuchaphazela ubunzima bomntu kunye nemilinganiselo yomzimba. Kuyavela ukuba, ukutya ngale ndlela kunokukunceda unciphise umzimba.

Ekubeni i-pasta kunye nezinye i-carb-heavy foods zivame ukubizwa ngokuba ziintshaba zesikali, abaphandi bajonga ukuba ukutya i-pasta kubangela ukuzuza ubunzima kumxholo wokutya okuphantsi kwe-GI, ngokuqhelekileyo kuthathwa njengokulungele ukunciphisa umzimba. Baye bafumanisa ukuba phakathi kwezilingo ze-32 apho abathathi-nxaxheba badla ukutya okuphantsi kwe-GI okubandakanya i-pasta, kungekhona nje ukuba bagweme ukufumana ubunzima, bahlala belahleka-nangona umyinge ongaphantsi kwe-2 pounds.

Iqela lenze olu vavanyo lwedatha ukulungisa imeko ezinokubakho kwiicarbs zokulimaza iinzame zokuphulukana nobunzima, njengoko kukho inkxalabo eqhelekileyo malunga neecarbohydrate, ngakumbi, ipasta, utshilo umbhali-mbhali uJohn Sievenpiper, MD, Ph.D.U-Sievenpiper uthi: Naphantsi kweemeko xa injongo yayikukugcina ubunzima, abathathi-nxaxheba balahlekelwa ubunzima ngaphandle kokuzama, naye ubonisa. (Idibeneyo: Ukubuya kwakhona kweCarb: Ngaba kufuneka utye iiCarbs ebusuku ukuze wehlise ubunzima?)

Kodwa sukuyithatha le nto njengobungqina benzululwazi bokuba ungatya isitya esikhulu sepasta kwisidlo ngasinye kwaye sehlise ubunzima. Abaphandi babenako ukulinganisa inani le-pasta abathathi-nxaxheba abatya kuyo malunga nesinye kwisithathu sezifundo abazijongileyo. Kweso sinye kwisithathu, inani eliphakathi le-pasta eyityiweyo yayiyi-3.3 servings (kwi-1/2 indebe ngokukhonza) ngeveki. THANDEKA: Uninzi lwaba bantu belusitya i-pasta encinci ngeveki kunokuba ubunokufumana kwisidlo esinye kwindawo yokutyela. "Bendingafuni umntu asuse ipasta ayibangeli bunzima," phantsi kwayo nayiphi na imeko, utshilo uSievenpiper. Ukuba utya ipasta eninzi kakhulu, kuya kuba ngathi utya kakhulu nantoni na. "

Kananjalo kubalulekile ukuba uqaphele, kukho ithuba lokuba ukulahleka kwesisindo kubangelwe kukutya okupheleleyo kwe-GI, hayi njengesiphumo esithe ngqo sokutya ipasta. Ababhali bophando baqukumbele kwiphepha labo ukuba uphando oluninzi luyafuneka ukuvavanya ukuba iziphumo ezifanayo zokuphulukana nobunzima zinokubamba ukuba ipasta yayiyinxalenye yesinye isimbo sokutya esisempilweni njengeMeditera okanye ukutya kwemifuno. (Esona sizathu sokuba ubethe ukhetho lwepasta phakathi kwezi zokupheka zokupheka zokutya zaseMedithera ezingama-50.)

Iindaba ezimnandi zokuthatha konke oku: Ezi zinto zifunyanisiweyo zibonisa ukuba ukunciphisa umzimba kunye nokutya ipasta akuhambelani ngokukodwa. Umculo kwiindlebe zethu ezithanda i-carb. "Ndicinga ukuba abantu banokuncipha emzimbeni kuko konke ukutya okufanelekileyo", utshilo uNatalie Rizzo, M.S., R.D., umnini weSondlo kwiA Natalie. "Ngethuba nje umntu edla ukutya okunokulinganisela ngokufanelekileyo kunye neziqhamo ezininzi, i-veggies, i-grains epheleleyo, kunye neeprotheni ezinqabileyo, ngokuqinisekileyo banokunciphisa umzimba." URizzo ucebisa ukufikelela kwipasta esekwe kwiimbotyi okanye ezipheleleyo, ezibonelela ngefayibha eyongezelelweyo kunye neprotheyini kwiindidi zemveli. (BTW: Ngaba ezo Mbotyi kunye neePasta zoLimo zilunge ngakumbi kuwe?) Zama ukukhonza isitayile se-pasta esinee-veggies ezininzi okanye nge-sauce ye-marinara endaweni yesosi esekwe cream. Kukwaluncedo ukuqinisekisa ukuba isidlo sepasta (okanye nasiphi na isidlo salo nto) sinomthombo weprotein kunye namafutha asempilweni kwaye iinxalenye zigcinwa zijongiwe, wongeza. Ngoko yintoni eyona nto iphambili kwi-pasta kunye nokunciphisa umzimba? Ukuba uzama ukulahla iiponti ezimbalwa, akukho sidingo sokufunga i-noodle ngokupheleleyo. Yongeza nje izinto eziluhlaza kwaye ugcine ulawulo lwesahlulo.

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