Esi sifundo kwiiCarbs sinokukwenza ukuba ucinge kwakhona ngeminqweno yakho yokutya kwe-Keto

Umxholo

• Uphengululo lwe

Esona sizathu siphambili sokuba uninzi lweengcali zesondlo zithathe ingxaki kukutya okune-carb esezantsi kukuba ukuthintela iqela lokutya kuthetha ukunciphisa uluhlu lwakho lweevithamini, iiminerali kunye nezinye izakha mzimba. (Jonga: Kutheni le Dietitian ichasene ngokupheleleyo nokutya kweKeto) Uphengululo lwamva nje oluxhaswe nguMbutho wezeMpilo weHlabathi kwaye lwapapashwa ILancet inika intetho yabo into entsha. Ukusika i-carbs kubonakala kuneempembelelo zempilo, ngakumbi xa kuziwa kuhlobo olulodwa ngokukodwa: i-fiber.

Okokuqala, ukuvuselelwa okukhawulezayo: Ngaphandle kokunceda ukutya kudlule kwinkqubo yakho yokwetyisa, ifayibha inokukhuthaza ukubola kwebhakteria esempilweni kunye nokubamba imetabolism yakho.

Uphononongo lwe-WHO luthathe izifundo ezimalunga ne-185 kunye nezilingo ezingama-58 zeklinikhi ukusukela ngo-2017 ukubheka phambili ezijonge ubudlelwane phakathi komgangatho we-carbohydrate kunye nempilo. Bakhangele kwizalathi ezithathu zomgangatho othile wenani lefayibha, iinkozo ezipheleleyo ngokuchasene neenkozo ezicoliweyo, kunye ne-glycemic ephantsi ngokuchasene ne-glycemic ephezulu -ukuchonga ukuba leliphi iqela elaliluncedo ekumiseleni umngcipheko wesifo okanye ukufa.

Bafumene ntoni? Umahluko omkhulu kwisiphumo sempilo uvela kwizifundo ngokuthelekisa ukutya okuphezulu kwefayibha kunye nezidlo ezisezantsi ezinefayibha.

Abathathi-nxaxheba abasebenzisa inani eliphezulu le-fiber babeyi-15 ukuya kwi-30 yeepesenti engaphantsi kunabo badla inani eliphantsi le-fiber elichatshazelwa yi-stroke, isifo senhliziyo, uhlobo lwe-2 yeswekile, kunye nomhlaza we-colorectal. Iqela le-fiber ephezulu libonakalise uxinzelelo lwegazi olusezantsi, ubunzima bomzimba, kunye ne-cholesterol. Bafumanisa ukuba ukutya phakathi kwe-25 kunye ne-29 grams yefiber ngosuku kwakuyeyona ndawo imnandi ebonisa umngcipheko ophantsi wemiphumo emibi yempilo. (Eyeleleneyo: Ngaba kunokwenzeka ukuba neFayibha eninzi kakhulu ekutyeni kwakho?)

Uphengululo luchaze ukungqinelana, nangona buthathaka, xa kufikwa kwiinkozo ezipheleleyo xa kuthelekiswa neenkozo ezicoliweyo. Ukutya ukutya okuziinkozo kubonakalise ukunciphisa umngcipheko omkhulu wezifo ngokuchasene nokutya ukutya okuziinkozo okusulungekileyo, okunengqiqo ekuqwalaseleni iinkozo ezipheleleyo ngokubanzi ziphezulu kwifayibha.

Okokugqibela, uphononongo luye lwathandabuza ukusebenza kokusebenzisa isalathiso se-glycemic njengesalathiso sempilo, ukufumanisa ukuba i-GI yayiyeyona nto ibuthathaka ukuba icarb "ilungile" okanye "imbi." (BTW, kuya kufuneka uyeke ukucinga ngokutya njengokulungileyo okanye okubi.)

Ubungqina bokuba ukutya ii-carbs ezantsi kwisalathiso se-glycemic kuya kunciphisa umngcipheko kwimpilo kwathathwa "njengephantsi kakhulu." (Isalathiso se-glycemic index uluhlu lokutya okusekwe kwisiphumo seswekile yegazi, kunye nesilinganiselo esisezantsi sithandeka ngakumbi. Nangona kunjalo, ukuthembeka kolu luhlu kuyimpikiswano.)

Nokuba sele ucacisile ukutya okune-carb ephantsi, kunokwenzeka ukuba awufumani ngokwaneleyo ifayibha. Uninzi lwabantu baseMelika alukwenzi, ngokutsho kwe-FDA, ethathe ifayibha "njengesondlo sempilo yoluntu." Ngaphezu koko, isincomo se-FDA se-25 grams ngosuku sikwisiphelo esisezantsi soluhlu olubonakaliswe ukuba lufanelekile kuphononongo.

Iindaba ezimnandi zezokuba ifayibha akunzima ukuyifumana. Yongeza izityalo ezininzi-iziqhamo, imifuno, iinkozo ezipheleleyo, amandongomane, kunye neembotyi-kwisidlo sakho ukwandisa ukutya kwakho. Ungcono ekufumaneni ifayibha kule mithombo yendalo kuba uya kufumana nezinye izondlo ngaxeshanye. (Kwaye i-FYI, iziphumo zophononongo zisebenza kwimithombo yendalo ngokukodwa-abaphandi ababandakanywanga naluphi na uphando olubandakanya izongezo.)

Ukuba utshatile ukutya i-carb ephantsi, usenokubandakanya ukutya okupakisha ifayibha, njengamajikijolo, iiavokhado, kunye nemifuno enamagqabi, endaweni yokuya ngqo kwi-carnivore.

Uphengululo lwe