Inyaniso malunga nokutya okune-Carb ephezulu yokutya okunamafutha

Umxholo

• Ngaba Inokukuphucula Ukuqina Kwakho?
• Kodwa ngaba i-Atkins Diet inokukunceda ngokwenene ukuba ulahlekelwe ngumzimba?
• Ngaba Ufanele Uzame Ukutya?
• Uyifumana njani ipesenti yamafutha angama-50, ama-25 eepesenti yeeCarb, ama-25 epesenti yeProteni
• Uphengululo lwe

Kangangeminyaka, sasixelelwa ukuba soyike ukutyeba. Ukuzalisa isitya sakho ngegama elithi F kubonwe njengetikiti lokubonisa kwisifo sentliziyo. I-low-carb high-fat diet (okanye i-LCHF yokutya ngokufutshane), enokuthi ihambe negama le-brand ye-Atkins yokutya, iyagculelwa ngokubangela i-cholesterol ephezulu ngokunika abantu imvume yokugrumba inyama ebomvu eyonakalisayo kunye netshizi enamafutha agcweleyo. Okwangoku, ukulayishwa kwe-carb kwaba yinkolo kubadlali bezonyamezelo abanethemba lokuphepha ukubethelwa kodonga.

Emva koko, imikhwa yaqala ukutshintsha. Ukugxekwa okuqhelekileyo kokutya kwe-Atkins kwachithwa: Inzululwazi edumileyo yacebisa ukuba ukutya okune-carb esezantsi ekutyeni okunamafutha okunene kuphuculwe i-HDL, okanye "ilungile" cholesterol, kwaye ayiyenzi mandundu i-LDL, okanye "cholesterol" embi. Kwaye kwii-80s, uStephen Phinney-umphandi wezonyango we-MIT-waqaphela ukuba izibalo zokulayisha i-carb azange zongeze. Imizimba yethu inesitolo esilinganiselweyo se-glycogen, okanye ipetroli kwimisipha yakho, malunga ne-2,500 yeekhalori zeecarbs ezigcinwe ngamaxesha onke-kwaye oku kunokukhawuleza kuphele ngokukhawuleza. Kodwa imizimba yethu ineekhalori ezimalunga ne-50,000 zamafutha agciniweyo-ichibi elinzulu kakhulu ukutsalwa kulo. UPhinney wayezibuza ukuba ngaba iimbaleki zingaqeqesha imizimba yazo ukuba itshise amanqatha endaweni yeecarbs. Umzimba wakho utshisa i-carbs ngokwemvelo ukugcina izihlunu zakho zihamba-kwaye i-carbs yindlela ekhawulezayo yefutha ukuguqula amandla. Kodwa "cinga nge-glycogen njengerhasi ekwitanki lemoto," utsho uPam Bede, R.D. Xa irhasi iphantsi, kuya kufuneka ufake ipetroli, kulapho iigel kunye nee-GU zingena khona.Ukuba umzimba wakho ungatshisa amanqatha, uPhinney wayecinga, ungahamba ixesha elide ngaphambi kokufaka ioyile. (Zama ezi zi-6 ziNdalo zonke, ukutya okuKhuthazayo kuQeqesho loNyamezelo.)

Ke uPhinney wabeka iqela elincinci labahambi ngebhayisikile abesilisa kwisidlo esincinci se-carb ukuyivavanya ngaphandle kokunyanzela imizimba yabo ukuba ingene kwiivenkile ezityebileyo. Ngelixa uninzi lwezifundo zibonisa ukuba ukutya kwe-LCHF kukhokelela ezantsi amandla encopho kunye ne-VO2 max-ithetha ukuba ngaphezulu okanye ngaphantsi ikwenza ucothe-wafumanisa ukuba abakhweli beebhayisikile baqhube kakuhle kanye kuhambo lweyure ezimbini ezinesiqingatha xa besitya ukutya okune-carbs okuphantsi kunye namafutha amaninzi njengaxa besitya isiko labo. ukutya koqeqesho. .

Kule nto, ukutya okunamafutha aphantsi kwe-carb kwazalwa. Yintoni? Ngesicwangciso sokutya esifanelekileyo, uthatha malunga neepesenti ezingama-50 zeekhalori zakho kumafutha asempilweni, ama-25 ukusuka kwiikhabhohthi, nama-25 kwiprotheni, uyachaza uBede. (Isincomo sikarhulumente sangoku, xa sithelekisa, ngama-30 ekhulwini eekhalori ezisuka kumafutha, ama-50 ukuya kuma-60 ekhulwini kwi-carbohydrates, kunye ne-10 ukuya kuma-20 kwiiprotheni.)

Ingxaki? Imodeli kaPhinney yayingafezekanga: Xa wayevavanya amandla okubaleka kwabahambi ngebhayisikile kwindlela yokutya ye-LCHF, waqaphela ukuba iimbaleki ezinamafutha zixakeke kancinci kancinci kunesiqhelo. Ngokukhawuleza phambili malunga neminyaka engama-40, nangona kunjalo, kunye nabaphumelele iimbasa-abaphumelele iimbasa njengoSimon Whitfield kunye noBen Greenfield baye bayilahla icawe yee-carbs bekhetha ukutya okunamafutha aphezulu endaweni yoko. UKim Kardashian ulandele ngendlela edumileyo ukutya kuka-Atkins ukuze aphelise ubunzima bomntwana wakhe. UMelissa McCarthy wabonisa ukuba unomdla wokulahleka kobunzima beepawundi ezingama-45 kwisicwangciso sokutya esifanayo. (Jonga ukutya okungalibalekiyo kweCeleb kule minyaka idlulileyo.)

Kodwa ngophando oluxubekileyo kunye nobungqina obudidekileyo benkwenkwezi-ngaba ukutya kuyasebenza? Kwaye, ngaphezulu, ngaba iphilile?

Ngaba Inokukuphucula Ukuqina Kwakho?

Iziphumo ze-carb esezantsi, ukutya okunamafutha aphezulu ekusebenzeni kweembaleki kujongwe kuphela kwizifundo ezimbalwa ukusukela kuvavanyo lokuqala lukaPhinney. Kwaye xa kufikwa kwizantya eziphezulu, uBede uthi iyavakala into yokuba kutheni i-LCHF ingakucothisa: "IiCarbs ziyindlela efanelekileyo yokutshisa ipetroli, ke ukuba ubaleka ngesantya esiphezulu kwaye ufuna loo mandla kwangoko, ii-carbohydrate ziya ube ngumthombo ongcono wamafutha,” utshilo uBede. Kuba kuthatha ixesha elide ukuba umzimba wakho ufikelele kumafutha, ngekhe ukwazi ukwenza ngokukhawuleza.

Ukuba ujolise kumgama kwaye ungakhawulezisi, nangona kunjalo, musa ukuyicima i-LCHF kungekudala. Inceda ngalo mzuzu yonke imbaleki yoyika: ukubetha eludongeni. "Kwiimbaleki ezinyamezelayo, ukuziqhelanisa kangangoko kunokwenzeka nokusebenzisa amanqatha kunokunceda abo basokolayo ukuba bonking. Inokukunceda ukulibazisa ukuqala okubalulekileyo kokudinwa, okulunge kakhulu kuba kwenza ukuba iimbaleki ixhomekeke kancinci kwii-carbohydrate gels okanye kwi-carbohydrate fluid" kwaye ukuhamba ngokukhawuleza ixesha elide, utshilo uGeorgie Fear, RD, umbhali we Imikhwa ebhityileyo yokuLahla koBomi bonke. Enye ibhonasi eyongeziweyo: Uyakunqanda isiphumo esixhaphakileyo kakhulu soxinzelelo lwesisu kwiijeli zogqatso kunye nee-GUs. (Gross! Kunqande oku kutya okungama-20 okunokonakalisa ukuzilolonga kwakho nako.)

Kodwa njengophando oluninzi lwe-LCHF, ubungqina benzululwazi buxubekile-iseyindawo ephantsi kophando. Olona phando luthembisayo ukuza kuthi ga ngoku kulindeleke ukuba luphume kamva kulo nyaka luvela kuJeff Volek, Ph.D., RD, kwiYunivesithi yaseOhio State, umphengululi wesibini ophambili kwisihloko ecaleni kukaPhinney.

Ngaphandle kophando, kukwakho neliza elikhulayo leetriathletes kunye neimbaleki ezibalekayo ezithi impumelelo yazo ixhume kwi-bandwagon enefutha. Umqeqeshi womzimba uBen Greenfield ugqibile u-2013 Ironman Canada ngeeyure ezingaphantsi kwe-10 ngelixa ebesebenzisa phantse ii-carbs, ngelixa iimbaleki ezibalekayo u-Timothy Olson ebeka irekhodi lokugqitywa okukhawulezileyo kwikhosi yeNtshona ye-100 yeekhilomitha kwi-LCHF yokutya. "Abadlali endisebenza nabo bathi xa sele beqhele ukutya, baziva bebhetele kunangaphambili, ukusebenza kwabo kunokuba ngcono-kodwa ngokuqinisekileyo akukho nto imbi-kwaye abanayo iminqweno yeswekile okanye ukuguquka kwemizwelo njengaxa babenjalo. ukuzama ukubasa nge carbs, utshilo uBede. (Isandi esiqhelekileyo? Ude uqale isicwangciso sokutya esinamafutha asezantsi, zama ezi 6 zokutya ukulungisa iMood yakho.)

Ingaba okanye ayiphuculi ukusebenza, ukufundisa umzimba wakho ukutsala kwii-fat reserves-onokuthi uzenze ngokutshintshela kwi-diet-inika uzinzo olungcono lweswekile yegazi, Uloyiko longeza. Oku kunceda ukuthintela i-hypoglycemia, okanye iswekile esezantsi yegazi (yiyo loo nto uHyvon Ngetich ewile kwaye kwafuneka ngoku-adume ngokurhubuluza ekugqibeleni e-Austin Marathon yalo nyaka).

I-LCHF ikwancede iimbaleki ezomeleleyo ukuba zilahlekelwe ngamanqatha ngaphandle kokubeka esichengeni amandla okanye amandla, zifumene isifundo esitsha kwi Ukuzivocavoca kunye nokuPhononongwa kweSayensi yezeMidlalo. Oko kuthetha ukuba ngelixa abantu bengakhange babone ukuzuza kokusebenza, ukusebenza akuzange kubandezeleke-kwaye baphulukene nobunzima, ucacisa uBede.

Kodwa ngaba i-Atkins Diet inokukunceda ngokwenene ukuba ulahlekelwe ngumzimba?

Ngelixa i-angle yokulahleka kwesisindo ngoku ethandwayo ifumene ingqalelo yesayensi ngokuthe kratya kubaphengululi abanomdla wesondlo, kodwa akukabikho bungqina bunamandla kwicala ngalinye. Kodwa uninzi lophando olunqunyelweyo ekulahlekeni kwesisindo kunye nokutya okunamafutha asezantsi kakhulu kuye kwayithanda.

Kwithiyori, iyavakala into yokuba uya kuphulukana nobunzima: "Iicarbohydrate zitsala amanzi, ngoko ke inxalenye yokwehla kobunzima bokuqala kukuchithwa kwevenkile zamanzi," utshilo uBede. "Okubaluleke ngakumbi, nangona kunjalo, amanqatha atya kakhulu. Nangona aneekhalori ezininzi ngegrama kune-carbohydrate, unokutya kuphela ngaphambi kokuba uphelele-ufana neprotheni." Ngee-carbs, ungawugqiba wonke loo bhegi yee-pretzels ngaphandle kwentsingiselo. Ukuba uthintela i-carbs ecocekileyo, ukwaphepha ukunqwenela ukutya okungenampilo okubonakaliswe luphando.

Uphononongo kunyaka ophelileyo kwi Izibhengezo zoNyango lwaNgaphakathi wenza elinye lawona matyala akholisayo okwangoku: Abaphandi bafumanise ukuba amadoda nabafazi abatshintshele kwisidlo esisezantsi-carb baphulukana neepawundi ezili-14 emva konyaka omnye-ezisibhozo zeepawundi ngaphezulu kunalawo anciphisa ukutyeba kwawo endaweni yoko. Iqela elinamafutha aphezulu liye lagcina i-muscle eninzi, yanciphisa amafutha amaninzi omzimba, kwaye yandisa i-protein yabo yokutya ngaphezu kwe-carb-heavy counterparts. Ezi ziphumo zithembisa kungekuphela nje kuba abaphandi bajonge ukutya ixesha elide, kodwa nangenxa yokuba khange banciphise ukuba zingaphi iikhalori abathathi-nxaxheba abanokuzitya, betyhola umbono wokuba ukutya kwe-LCHF kusebenza kuphela kunye nokunye ukutya okunekhalori. . (Fumana ngakumbi xa iiKhalori ezingakumbi zingcono.)

Ngaba Ufanele Uzame Ukutya?

Akukho mntu uvumayo ukuba i-LCHF ilungele wonke umntu-okanye ilungele nabani na ngalo mbandela. Kodwa nokuba ungazama ukuzama ukuya kwingxoxo mpikiswano phakathi kweengcali zethu. Uloyiko, umzekelo, alunangqondo malunga ne-LCHF njengemfundiso yokutya okuzinzileyo. Ucacisile.

Kwelinye icala, uBede uyibonile isebenza kubathengi bakhe abaninzi. Kwaye isayensi iyavuma ukuba akukho bungozi buncinci-ngaphandle kwesantya sakho-ukuyizama. Iyakukunceda ukuba unciphise umzimba, kwaye kusekho ithuba lokuba iyakunceda umgama wakho okanye ukusebenza kwamandla.

Kwaye ukuba ithuku lakho lokuqala ekuveni "uthintele ii-carbs zakho" ngu-ewe kunjalo, awunyanzelekanga ukuba ube ngqongqo kangako: Iqela elinamafutha aphezulu Izibhengezo zoNyango lwaNgaphakathi Uphononongo lwenze zonke iinzuzo zabo zokunciphisa ubunzima nangona bengazange bagcine iinjongo zabo ze-carb ziphantsi njengezikhokelo zokufunda.

Ngaphezu koko, kwiingcambu zayo, ukutya kwe-Atkins okanye nayiphi na i-carb ephantsi yokutya okunamafutha amaninzi kukutya okunempilo, wonke umntu unokuzuza kwi. "Utya kakhulu iziqhamo, imifuno, ioyile esempilweni, kunye nobisi olunamafutha agcweleyo kunye nokuchukumisa ukutya okuziinkozo-zonke ziyiresiphi yempilo ephezulu," utshilo uBede. Kwaye oku kuphakamisa inqaku: "Isibonelelo sokutya sinokubakho ngokulahla i-junk kunye nokulayisha konke ukutya ngakumbi kunamafutha uqobo." (Jonga: iiCarbs ngaphandle kwesizathu: Ukutya okungu-8 kubi ngaphezu kwesonka esimhlophe.)

Yazi nje ukuba kuya kufuneka unike umzimba wakho ubuncinci iiveki ezimbini ukuze ufunde indlela yokusebenzisa amafutha njengamafutha-isigaba esaziwa njengotshintsho lwamafutha, u-Bede ucebisa. "Ukuba uhlala uziva udiniwe ngexesha lokubaleka kwakho kwi-LCHF yokutya emva koko, unokungaphenduli kakuhle kuyo." Ngokufanelekileyo, ungazama ukutya ngaphambi kokuba uqeqesho luqale ukuze ixesha lohlengahlengiso lingachaphazeli iimayile zakho okanye iinjongo zexesha, uyongeza.

Uyifumana njani ipesenti yamafutha angama-50, ama-25 eepesenti yeeCarb, ama-25 epesenti yeProteni

Njengokuba kufuneka usitsibe njani iikhabho ezisulungekileyo zokutya okuqhelekileyo kwizidlo zesintu, amafutha akho kwisidlo se-LCHF kufuneka avele kwimithombo esempilweni ngokunjalo: ubisi olunamafutha apheleleyo, amandongomane, kunye neoyile. Kwaye ngelixa amafutha azalisiweyo, anje ngeeshizi, efumene elona gama likhulu lokwenza igama, kusekho indawo yamafutha angafakwanga kwisidlo sakho ngokunjalo. (Fumana ukuba yimalini kwi-Buza uGqirha wokuTya ukutya: Ukubaluleka kwaMafutha ePolyunsaturated.) Iikhabhu ezimbalwa ozityayo ziyakuvela kwimveliso. (Njengale 10 Healthy Pasta Alternatives.) Kwaye, okona kubaluleke kakhulu, kufuneka usatya iprotheyini eyaneleyo.

Kwaye ukuba umbono wokunciphisa amanqatha akho kunye nokunciphisa ii-carbohydrate zakho zivakala kakhulu, yazi ukuba olona suku lufanelekileyo lukaBede aluhambeli kude nomkhondo ophilileyo. Yijonge!

• Isidlo sakusasa: Iikomityi ezi-2 zesipinatshi ezitsha zifakwe kwi-2 ye-oyile ye-olive, ihanjiswa ngeqanda elinye kunye ne-1/2 yekomityi yamaqunube adibeneyo
• I-snackI-1/4 yekomityi exutywe, eyomileyo yamantongomane
• Isidlo saseminiIikomityi ezi-2 zeromaine ye-lettuce eneoyile kunye ne-viniga yokunxiba (2 tbsp ioyile nganye kunye nebhalsamic) kunye ne-3 oz yebisi lenkukhu eyosiweyo (Okanye ucofe ukunxiba enye yezi 8 yamafutha asempilweni ukongeza kwisaladi yakho.)
• Emva kokuSebenza: I-smoothie eyenziwe nge-scoop whey protein powder enye (iBede icebisa i-EAS 100%), 1 indebe yamanzi (ukunambitha), 1/2 indebe yamajikijolo axubekileyo, 1/2 yekomityi ye-kale ecoliweyo, kunye nomkhenkce otyumkileyo.
• Isidlo sangokuhlwa: I-3 oz yentlanzi enamafutha aphezulu njenge-salmon, ibrashiwe nge-2 tbsp yeoyile yomnquma kunye negriliweyo. Icala le-1 indebe yemifuno ene-steam ephoswe nge-1 tbsp ibhotela.

Uphengululo lwe