Zikhulupiriro Zabodza Zokhudza Zakudya Zotsika-Carb

Zamkati

• 1. Zakudya zamafuta ochepa zimagwira ntchito kwa aliyense
• 2. Carbs mwachibadwa amanenepa
• 3. Kaloti, zipatso, ndi mbatata ndizopanda thanzi chifukwa cha ma carbs
• 4. Zakudya zamafuta ochepa nthawi zonse zimakhala za ketogenic
• 5. Ma carbu onse ndi shuga
• 6. Ndizosatheka kunenepa pa chakudya chochepa cha carb
• 7. Kumwa batala ndi mafuta a coconut ndibwino
• 8. Ma calories alibe kanthu
• 9. CHIKWANGWANI sichikugwirizana ndi thanzi la munthu
• 10. Carbs amayambitsa matenda
• Mfundo yofunika

Zakudya zochepa zama carb ndizamphamvu kwambiri.

Amatha kuthandizira kuthetsa matenda ambiri akulu, kuphatikizapo kunenepa kwambiri, mtundu wa 2 shuga, ndi matenda amadzimadzi.

Komabe, nthano zina zokhudzana ndi zakudya izi zimapitilizidwa ndi gulu lotsika kwambiri la carb. Zambiri mwa malingaliro amenewa sizimagwirizana ndi sayansi.

Nazi zikhulupiriro 10 zofala pazakudya zochepa zama carb.

1. Zakudya zamafuta ochepa zimagwira ntchito kwa aliyense

Kafukufuku akuwonetsa kuti chakudya chotsika kwambiri cha carb chimathandizira kuchepa kwa thupi ndikuwongolera zomwe zimaika pachiwopsezo cha matenda (, 2, 3).

Izi zati, kudya uku sikuyenera aliyense.

Anthu ena amangomva kusadya bwino, pomwe ena samapeza zomwe amayembekezera.

Makamaka, othamanga ndi anthu omwe amachita masewera olimbitsa thupi amafunikira ma carbs ambiri kuposa momwe zimaperekera.

Chidule Zakudya zochepa zama carb zitha kulimbikitsa kutaya thupi komanso kukonza thanzi kwa anthu ambiri. Komabe, izi sizingagwire ntchito kwa aliyense - makamaka othamanga.

2. Carbs mwachibadwa amanenepa

Kudya kwambiri shuga ndi carbs woyengedwa kumawononga thanzi lanu.

Komabe, ma carbs amangonenepa ngati atayengedwa ndikuphatikizidwa muzakudya zomwe ndizokoma kwambiri komanso zosavuta kudya.

Mwachitsanzo, mbatata zophika zimakhala ndi ulusi wambiri ndipo zimakuthandizani kuti mukhale okhuta - pomwe tchipisi tating'onoting'onoting'onoting'onoting'onoting'onoting'onoting'onoting'onoting'onoting'ono Kam'masamba Kakudya

Kumbukirani kuti anthu ambiri padziko lonse lapansi, monga okhala pachilumba cha Okinawa ku Japan, amakhala ndi thanzi labwino chifukwa chodya zakudya zopatsa thanzi zomwe zimaphatikizaponso zakudya zosagulitsidwa.

Chidule Ngakhale kudya mopitirira muyeso michere yambiri yolemera kalori kumapangitsa kunenepa, ma carbs okhawo samanenepa ngati ataphatikizidwa ndi chakudya choyenera kutengera zakudya zonse.

3. Kaloti, zipatso, ndi mbatata ndizopanda thanzi chifukwa cha ma carbs

Zakudya zambiri zenizeni, zachikhalidwe zimawonetsedwa ndi ma carbers otsika chifukwa cha zomwe zili ndi carb.

Izi zimaphatikizapo zakudya monga zipatso, mbatata yathunthu, ndi kaloti.

Ndikofunikira kuchepetsa zakudya izi pa carb yotsika kwambiri, ketogenic - koma izi sizitanthauza kuti pali china chilichonse cholakwika ndi zakudya izi.

Mu sayansi yazakudya, monga momwe zimakhalira nthawi zambiri, nkhani ndiyofunikira.

Mwachitsanzo, kungakhale kusintha kwaumoyo m'malo mwa chakudya chilichonse chopanda thanzi mu zakudya zanu ndi nthochi zokhwima kwambiri. Komabe, kwa anthu omwe ali ndi matenda ashuga omwe akuyesera kudula ma carbs, kuwonjezera nthochi pazakudya zawo kungakhale kovulaza.

Chidule Ngakhale muyenera kuchepetsa kudya zipatso, ndiwo zamasamba komanso zakudya zamasamba ochepa, zakudya izi zitha kukhalabe gawo labwino pazakudya zabwino.

4. Zakudya zamafuta ochepa nthawi zonse zimakhala za ketogenic

Chakudya cha ketogenic ndi chakudya chotsika kwambiri cha carb, nthawi zambiri chimakhala ndi ochepera 50 magalamu a carbs patsiku limodzi ndi mafuta ambiri (60-85% ya ma calories).

Ketosis imatha kukhala yopindulitsa kwambiri, makamaka kwa anthu omwe ali ndi matenda ena monga matenda ashuga, metabolic syndrome, khunyu, kapena kunenepa kwambiri (, 5,).

Komabe, iyi si njira yokhayo yotsatirira zakudya zamafuta ochepa.

Zakudya izi zimatha kuphatikiza magalamu 100-150 a carbs patsiku - ndipo mwina kupitilira apo.

Pakati pamtunduwu, mutha kudya zipatso zingapo patsiku komanso zakudya zochepa zokha monga mbatata.

Ngakhale carb yotsika kwambiri, zakudya za ketogenic zitha kukhala zothandiza kwambiri kuti muchepetse kunenepa mwachangu komanso zizindikilo zingapo zamatenda, sizigwira ntchito kwa aliyense.

Chidule Chakudya chochepa cha carb sikuyenera kukhala ketogenic. Kwa iwo omwe samva kuti akufuna kupita ku keto, chakudya chochepa chochepa kwambiri chimatha kuperekabe zabwino zambiri.

5. Ma carbu onse ndi shuga

Kunena kuti ma carbs onse asweka kukhala shuga m'matumbo ndizowona - koma ndizosocheretsa.

Mawu oti "shuga" amatanthauza shuga zingapo zosavuta monga glucose, fructose, ndi galactose. Shuga wamapiritsi (sucrose) amakhala ndi molekyulu imodzi ya shuga yolumikizidwa ndi fructose.

Wowuma, womwe umapezeka m'minda ndi mbatata, ndi mndandanda wautali wa ma molekyulu a shuga. Mavitamini opatsirana amayamba kusungunuka mpaka shuga asanayambe kuyamwa.

Pamapeto pake, ma carbs onse (kupatula fiber) amatha ngati shuga.

Ngakhale kuti shuga wosavuta umakhala wosavuta kudya ndipo umayambitsa kukwera kwambiri kwa magazi m'magazi, sitashi ndi ma carb ena azakudya zonse sizimakulitsa kuchuluka kwa shuga wamagazi mofanana ndi omwe amakhala mumadyerero ndi zakudya zoyengedwa kapena zopangidwa.

Chifukwa chake, ndikofunikira kusiyanitsa pakati pa zakudya zonse ndi carbs woyengedwa. Kupanda kutero, mutha kukhulupirira kuti palibe kusiyana kwakuthupi pakati pa mbatata ndi kapinga.

Chidule Ma carbu onse osungika amalowetsedwa m'magazi anu ngati ma carbs osavuta kapena shuga. Komabe, kugaya ma carbs ovuta kumatenga nthawi, kumapangitsa kuti shuga ndi magazi akwere pang'onopang'ono.

6. Ndizosatheka kunenepa pa chakudya chochepa cha carb

Anthu ena amakhulupirira kuti kunenepa sikungatheke malinga ngati kudya kwa carb komanso kuchuluka kwa insulin kumakhala kotsika.

Komabe, ndizotheka kunenepa kwambiri ndi zakudya zochepa.

Zakudya zambiri zamafuta ochepa zimatha kunenepetsa, makamaka kwa iwo omwe amakonda kudya kwambiri.

Izi zikuphatikizapo tchizi, mtedza, mtedza, ndi heavy cream.

Ngakhale anthu ambiri amatha kudya zakudya izi popanda vuto lililonse, ena amafunika kuti azidya pang'ono pang'ono ngati akufuna kuchepetsa thupi osaletsa zopatsa mphamvu.

Chidule Ngakhale kudya chakudya chochepa kwambiri kumalimbikitsa kutaya thupi, anthu ena angafunikebe kuchepetsa kudya kwamafuta ambiri.

7. Kumwa batala ndi mafuta a coconut ndibwino

Ngakhale zabodza zotsutsana ndi mafuta kwazaka zambiri, kafukufuku akuwonetsa kuti mafuta odzaza siowopsa monga amaganizira kale (,,).

Palibe chifukwa chopewa mkaka wamafuta ambiri, kudula nyama, mafuta a kokonati, kapena batala. Pang'ono pang'ono, izi ndi zakudya zabwino.

Komabe, kumwa mopitirira muyeso kungakhale koopsa.

Ngakhale zingakhale zachilendo kuwonjezera milu ya batala ndi mafuta a coconut ku khofi wanu, kutero kumakupatsani mwayi wochepa wophatikizira zakudya zina zopatsa thanzi, zopatsa thanzi m'zakudya zanu.

Chidule Ngakhale kudya zakudya zokhala ndi mafuta ochulukirapo ndibwino pang'ono, pewani kuphatikiza pazakudya zambiri. M'malo mwake, sankhani zakudya zambiri zamapuloteni ndi fiber.

8. Ma calories alibe kanthu

Ena amalimbikitsa ma carb ochepa kuti kudya kalori zilibe kanthu.

Ma calories ndi muyeso wamagetsi, ndipo mafuta amthupi amangosungidwa mphamvu.

Ngati thupi lanu limatenga mphamvu zambiri kuposa momwe mungathere, mumazisunga ngati mafuta amthupi. Ngati thupi lanu limagwiritsa ntchito mphamvu zambiri kuposa zomwe mumadya, mumatentha mafuta kuti mukhale ndi mphamvu.

Zakudya zamafuta ochepa zimagwira ntchito pang'ono pochepetsa njala. Momwe amapangitsa anthu kuti azidya zopatsa mphamvu zochepa zokha, palibe chifukwa chowerengera kalori kapena kuwongolera magawo (, 11).

Ngakhale ma calories amafunika nthawi zambiri, kuwawerengera mwamphamvu sikofunikira kwenikweni pazakudya zochepa.

Chidule Zakudya zochepa zama carb zimathandizira kuchepetsa thupi pang'ono pochepetsa njala komanso kudya kalori. Komabe, zopatsa mphamvu zimakhudzabe zakudya zina zambiri.

9. CHIKWANGWANI sichikugwirizana ndi thanzi la munthu

Ma carb osadziwika amadziwika kuti zakudya zamafuta.

Anthu alibe michere yopukusa ulusi, koma michere imeneyi siyofunika kwenikweni paumoyo wanu.

Ndikofunikira kuti mabakiteriya anu am'matumbo, omwe amasintha michere kukhala zinthu zopindulitsa monga fatty acid butyrate ().

M'malo mwake, kafukufuku wambiri akuwonetsa kuti CHIKWANGWANI - makamaka zotsekemera zosungunuka - zimabweretsa maubwino osiyanasiyana, monga kuchepa thupi komanso cholesterol (13,,).

Chifukwa chake, sikophweka kokha koma kwathanzi kudya zakudya zopatsa mphamvu m'zakudya zochepa.

Chidule CHIKWANGWANI ndichofunikira kwambiri pachakudya chopatsa thanzi. Mutha kudya zakudya zamtundu wambiri zamtundu wambiri pazakudya zochepa.

10. Carbs amayambitsa matenda

Anthu ambiri omwe ali ndi thanzi labwino amatha kudya ma carbs ambiri osavulaza, bola ngati amangoganiza za zakudya zonse.

Komabe, kwa anthu omwe ali ndi insulini kukana kapena kunenepa kwambiri, malamulo amthupi amadzimadzi amawoneka akusintha.

Anthu omwe ali ndi vuto la kagayidwe kachakudya angafunikire kupewa zakudya zonse zamafuta ambiri.

Kumbukirani kuti ngakhale kuchotsa ma carbs kungakhale kofunikira kuti muchepetse matenda, sizitanthauza kuti ma carbs okha ndiwo adayambitsa matendawa.

Ngati mulibe vuto la kagayidwe kachakudya, ndibwino kudya zakudya zamafuta ambiri - bola ngati mumamatira kuzakudya zonse, zosakonzedwa komanso kuchita masewera olimbitsa thupi pafupipafupi.

Chidule Ngakhale kudya zakudya zochepa za carb kumathandiza anthu ambiri kuti achepetse thupi ndikukhala ndi thanzi labwino, sizitanthauza kuti moyo wokhala ndi carb yambiri sungakhalenso wathanzi. Zimangotengera munthuyo, komanso nkhaniyo.

Mfundo yofunika

Ngakhale zakudya zama carb ochepa zimalimbikitsa kutaya thupi ndikuthandizira zikhalidwe zingapo zathanzi, nthano zambiri zokhudzana nazo zimachuluka.

Ponseponse, zakudya izi sizapangidwira aliyense.

Ngati mukufuna kuthandizira kuwongolera kagayidwe kachakudya kapena kuchepetsa thupi mwachangu, ndibwino kuyesa chakudya chochepa kwambiri. Nthawi yomweyo, kudya kumeneku sikuti kulibe thanzi lililonse kuposa moyo womwe umaphatikiza zakudya zonse ndi zolimbitsa thupi zokwanira.