Kafukufuku wa 23 pa Zakudya Zochepa Za Carb ndi Mafuta Ochepa - Nthawi Yotsalira Mafashoni

Zamkati

• Maphunzirowa
• Kuchepetsa thupi
• LDL (yoyipa) cholesterol
• HDL (wabwino) cholesterol
• Ma Triglycerides
• Shuga wamagazi, milingo ya insulini komanso matenda ashuga amtundu wachiwiri
• Kuthamanga kwa magazi
• Ndi anthu angati amene anamaliza?
• Zotsatira zoyipa
• Mfundo yofunika

Pankhani yochepetsa thupi, akatswiri azakudya nthawi zambiri amatsutsana pankhani yokhudza "chakudya chamankhwala motsutsana ndi mafuta."

Mabungwe ambiri azaumoyo amati chakudya chomwe chili ndi mafuta ambiri chimatha kubweretsa zovuta, makamaka matenda amtima.

Amakonda kulimbikitsa kudya kwamafuta ochepa, komwe kumalepheretsa mafuta azakudya kukhala ochepera 30% yamafuta onse.

Komabe, kafukufuku wochulukirapo wakhala akutsutsa njira yochepetsera mafuta.

Ambiri tsopano akuti chakudya chotsika kwambiri cha carb, chomwe chimakhala ndi mafuta komanso mapuloteni ambiri, chimatha kuthandizira pochiza komanso kupewa kunenepa kwambiri ndi zina.

Nkhaniyi ikufufuza zomwe zafufuzidwa kuchokera ku 23 poyerekeza zakudya zochepa za carb ndi mafuta ochepa.

Maphunziro onsewa ndi mayesero olamuliridwa mosavuta, ndipo onse amawoneka m'magazini olemekezedwa, owunikiridwa ndi anzawo.

Maphunzirowa

Kafukufuku wambiri akuyerekezera mafuta ochepa a carb komanso mafuta ochepa amayang'ana kwambiri anthu omwe ali ndi:

• kunenepa kwambiri
• mtundu wa 2 shuga
• matenda amadzimadzi

Ofufuzawo nthawi zambiri amayesa zinthu monga:

• kuonda
• mafuta m'thupi
• triglycerides
• shuga m'magazi

1. Woteteza, G. D. et al. Kuyesedwa kosasintha kwa zakudya zopatsa mafuta ochepa kwambiri onenepa kwambiri.New England Journal of Medicine, 2003.

Zambiri: Akuluakulu makumi asanu ndi atatu mphambu atatu onenepa kwambiri adatsata mafuta ochepa kapena zakudya zochepa za carb kwa miyezi 12. Gulu lamafuta ochepa linali loletsedwa ndi kalori.

Kuchepetsa thupi: Pambuyo pa miyezi 6, gulu lotsika kwambiri la carb lidataya 7% ya thupi lawo lonse, poyerekeza ndi gulu lamafuta ochepa, lomwe lidataya 3%. Kusiyanako kunali kofunikira pa miyezi 3 ndi 6 koma osati miyezi 12.

Pomaliza: Panali kuchepa kwambiri m'gulu laling'ono la carb, ndipo kusiyana kwake kunali kwakukulu pamiyezi 3 ndi 6, koma osati 12. Gulu lotsika kwambiri la carb lidasintha kwambiri m'magazi a triglycerides ndi HDL (cholesterol yabwino), koma ma biomarker ena anali ofanana pakati pamagulu .

2. Samaha, F. F. et al. Chakudya chochepa kwambiri poyerekeza ndi zakudya zamafuta ochepa kwambiri onenepa kwambiri.New England Journal of Medicine, 2003.

Zambiri: Phunziroli, anthu 132 omwe ali ndi kunenepa kwambiri (pafupifupi BMI ya 43) adatsata mafuta ochepa kapena zakudya zochepa za carb kwa miyezi 6. Ambiri anali ndi matenda amadzimadzi kapena matenda amtundu wa 2. Omwe adadya mafuta ochepa anali ndi zoletsa zopatsa mphamvu zambiri.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya pafupifupi mapaundi a 12.8 (5.8 kg), pomwe gulu lamafuta ochepa lidangotaya makilogalamu 4.2 (1.9 kg). Kusiyanako kunali kofunikira kwambiri.

Pomaliza: Omwe adatsata zakudya zochepa za carb adataya kulemera katatu kuposa omwe amadya mafuta ochepa.

Panalinso kusiyana kwakukulu pakati pa ma biomarkers angapo:

• Ma Triglycerides idagwa ndi 38 mg / dL mgulu laling'ono la carb, poyerekeza ndi 7 mg / dL pagulu lamafuta ochepa.
• Kuzindikira kwa insulin bwino pa zakudya zochepa za carb, koma zinaipiraipira pang'ono pa zakudya zochepa zamafuta.
• Kusala shuga wamagazi milingo idagwa ndi 26 mg / dL mgulu lama carb ochepa, koma ndi 5 mg / dL pagulu lamafuta ochepa.
• Insulini milingo idatsika ndi 27% mgulu laling'ono la carb, koma idakwera pang'ono mgulu lamafuta ochepa.

Ponseponse, chakudya chotsika kwambiri cha carb chimabweretsa maubwino ambiri pakulemera ndi ma biomarkers ofunikira phunziroli.

3. Sondike, S. B. et al. Journal ya Ana, 2003.

Zambiri: Achinyamata makumi atatu omwe ali onenepa kwambiri amatsata zakudya zochepa zamafuta kapena zakudya zamafuta ochepa kwa milungu 12. Palibe gulu lomwe limaletsa kudya kwawo kalori.

Kuchepetsa thupi: Omwe adadya chakudya chochepa kwambiri adataya mapaundi 21.8 (9.9 kg), pomwe omwe adadya mafuta ochepa adangotaya makilogalamu 9 okha. Kusiyanako kunali kofunikira kwambiri.

Pomaliza: Gulu lotsika kwambiri la carb lidataya kulemera kwakanthawi kochulukirapo 2.3 ndipo lidachepa kwambiri m'magazi a triglyceride komanso non-high-density lipoprotein (non-HDL). Ma lipoprotein okwanira komanso ochepa (LDL) - kapena "oyipa" cholesterol - adagwera pagulu lamafuta ochepa okha.

4. Brehm, B. J. neri Al. Kuyesedwa kosasinthika kuyerekeza chakudya chochepa kwambiri cha mahydrohydrate komanso mafuta ochepa omwe amaletsa mafuta olemera thupi komanso ziwopsezo zamtima mwa amayi athanzi.Journal of Clinical Endocrinology & Metabolism, 2003.

Zambiri: Akazi makumi asanu ndi atatu mphambu atatu omwe anali onenepa kwambiri koma anali athanzi amatsata mafuta ochepa kapena zakudya zochepa za carb kwa miyezi 6. Gulu lamafuta ochepa limaletsa kudya kwawo kalori.

Kuchepetsa thupi: Omwe anali mgulu laling'ono la carb adataya pafupifupi mapaundi a 18.7 (8.5 kg), pomwe omwe adadya mafuta ochepa adataya pafupifupi 8.6 kg (3.9 kg). Kusiyanako kunali kofunikira pa miyezi 6.

Pomaliza: Gulu lotsika kwambiri la carb lidachepetsa kuwirikiza ka 2.2 kuposa gulu lamafuta ochepa. Ma lipids amwazi amasintha kwambiri pagulu lirilonse, koma panalibe kusiyana kwakukulu pakati pamaguluwo.

5. Aude, Y. W. et al. .Zosungidwa Zamankhwala Amkati, 2004.

Zambiri: Anthu makumi asanu ndi limodzi omwe anali onenepa kwambiri adatsata chakudya chochepa kwambiri cha carb chomwe chimakhala ndi mafuta ochepa kwambiri, kapena zakudya zochepa zamafuta zochokera ku National Cholesterol Education Program (NCEP). Adatsata chakudyacho kwa milungu 12

Magulu onsewa amaletsa kuchuluka kwa kalori.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya pafupifupi mapaundi 13.6 (6.2 kg), pomwe gulu lamafuta ochepa lidataya ma 7.5 (3.4 kg). Kusiyanako kunali kofunikira kwambiri.

Pomaliza: Gulu lotsika kwambiri la carb lidataya kulemera kwakanthawi 1.8, ndipo zosintha zingapo zidachitika mu biomarkers:

• Chiuno m'chiuno mpaka m'chiuno ndi chikhomo cha mafuta m'mimba. Chikhomo chidayenda bwino pang'ono mu carb yochepa koma osati pagulu lamafuta ochepa.
• Cholesterol chonse bwino m'magulu onse awiriwa.
• Ma Triglycerides idagwa ndi 42 mg / dL mgulu lama carb ochepa, poyerekeza ndi 15.3 mg / dL pagulu lamafuta ochepa. Komabe, kusiyana sikunali kofunikira powerengera pakati pa magulu.
• LDL tinthu kukula yawonjezeka ndi 4.8 nm, ndipo kuchuluka kwa yaying'ono, wandiweyani LDL ma particles adatsika ndi 6.1% mgulu laling'ono la carb. Panalibe kusiyana kwakukulu pagulu lamafuta ochepa, ndipo zosinthazo sizinali zofunikira pakati pa magulu.

Ponseponse, gulu lotsika kwambiri la carb lidachepa kwambiri ndipo lidasintha zina mwazinthu zingapo zofunika kuzika pamatenda amtima.

6. Yancy, W. S. Jr. et al. Zolengeza za Mankhwala Amkati, 2004.

Zambiri: Phunziroli, anthu 120 omwe anali onenepa kwambiri komanso amakhala ndi lipids yamagazi ambiri adatsata carb yochepa kapena mafuta ochepa kwa milungu 24. Gulu lamafuta ochepa limaletsa kudya kwawo kalori.

Kuchepetsa thupi: Anthu omwe anali mgulu lama carb ochepa adataya makilogalamu 20.7 (9.4 kg) a thupi lawo lonse, poyerekeza ndi mapaundi a 10.6 (4.8 kg) mgulu lamafuta ochepa.

Pomaliza: Anthu omwe anali mgulu laling'ono la carb adataya thupi kwambiri ndipo adasintha kwambiri m'magazi a triglycerides ndi cholesterol ya HDL (chabwino).

7. Volek, J. S. et al. Nutrition & Metabolism (London), 2004.

Zambiri: Pa kafukufuku wokhudza anthu 28 omwe anali onenepa kwambiri kapena onenepa kwambiri, akazi adatsata carb yotsika kwambiri kapena chakudya chamafuta ochepa masiku 30, ndipo amuna adatsata chimodzi mwazakudya izi masiku 50. Zakudya zonse ziwiri zinali zoletsedwa ndi kalori.

Kuchepetsa thupi: Anthu omwe ali mgulu lama carb ochepa adataya thupi kwambiri. Izi zinali zowona makamaka kwa amunawa, ngakhale adadya zopatsa mphamvu kuposa gulu lamafuta ochepa.

Pomaliza: Anthu omwe anali mgulu lama carb ochepa adataya thupi kuposa omwe ali mgulu lamafuta ochepa. Amuna omwe amadya zakudya zochepa za carb adataya mafuta owonjezera m'mimba katatu kuposa omwe amadya mafuta ochepa.

8. Kulimbana, K. A. et al. Kuyerekeza chakudya chamafuta ochepa ndi chakudya chochepa chamahydrohydrate pa kuchepa thupi, kapangidwe ka thupi, komanso zoopsa za matenda ashuga ndi matenda amtima mwaulere, amuna ndi akazi onenepa kwambiri.Journal of Clinical Endocrinology & Metabolism, 2004.

Zambiri: Anthu makumi anayi onenepa kwambiri amatsata carb yochepa kapena zakudya zochepa zamafuta pamasabata 10. Gulu lirilonse linali ndi kalori wofanana.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya makilogalamu 15.4 (7.0 kg), ndipo gulu lamafuta ochepa lidataya makilogalamu 14.9 (6.8 kg). Kusiyanako sikunali kofunikira powerengera.

Pomaliza: Magulu onse awiriwa adataya kulemera kofanana, ndipo zotsatirazi zidachitikanso:

• Kuthamanga kwa magazi kuchepa m'magulu onse awiri, systolic komanso diastolic.
• Cholesterol yokwanira ndi LDL (yoyipa) kuchepa pagulu lamafuta ochepa okha.
• Ma Triglycerides anagwa m'magulu onse awiri.
• HDL (wabwino) cholesterol ananyamuka mgulu laling'ono lama carb, koma linagwera mgulu lamafuta ochepa.
• Shuga wamagazi inatsika m'magulu onse awiriwa, koma ndi gulu lotsika kwambiri la carb lomwe limachepa insulini milingo. Izi zikuwonetsa kukhudzidwa kwa insulin.

9. Nickols-Richardson, S. M. et al. Njala yomwe amadziwika kuti ndiyotsika ndipo kuchepa thupi kumakulirakulira mwa amayi omwe ali ndi vuto la kunenepa kwambiri omwe amadya chakudya chochepa kwambiri / chomanga thupi kwambiri motsutsana ndi chakudya chambiri / mafuta ochepa.Zolemba pa American Dietetic Association, 2005.

Zambiri: Azimayi makumi awiri mphambu asanu ndi atatu onenepa kwambiri, omwe anali asanakwanitse kusamba, adya mafuta ochepa kapena mafuta ochepa kwa milungu isanu ndi umodzi. Zakudya zamafuta ochepa zinali zoletsedwa ndi kalori.

Kuchepetsa thupi: Omwe anali mgulu lama carb ochepa adataya mapaundi 14.1 (6.4 kg), pomwe omwe ali mgulu lamafuta ochepa adataya mapaundi 9.3 (4.2 kg). Zotsatirazo zinali zofunikira kwambiri.

Pomaliza: Kuchepa kwambiri kunachitika ndi chakudya chochepa cha carb, komanso kunachepetsanso njala, poyerekeza ndi zakudya zochepa zamafuta.

10. Daly, M. E. ndi al. Zotsatira zakanthawi kochepa zaupangiri wololeza kwambiri wazakudya wa mtundu wa shuga.Mankhwala Ashuga, 2006.

Zambiri: Pakafukufukuyu anthu 102 omwe ali ndi matenda a shuga amtundu wa 2 amalandila zakudya zochepa zama carb kwa miyezi itatu. Omwe ali mgulu lamafuta ochepa adalangizidwa kuti achepetse kukula kwamagawo.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya makilogalamu 7.8 (3.55 kg), pomwe gulu lamafuta ochepa lidangotsika ndi mapaundi 2 (0.92 kg). Kusiyanako kunali kofunikira kwambiri.

Pomaliza: Gulu lotsika kwambiri la carb lidachepa kwambiri ndipo lidasintha kwambiri kuchuluka kwa cholesterol / HDL. Panalibe kusiyana kwama triglycerides, kuthamanga kwa magazi, kapena HbA1c (chikhazikitso cha shuga m'magazi) pakati pamagulu.

[Adasankhidwa] 11. McClernon, F. J. et al. Kunenepa kwambiri (Silver Spring), 2007.

Zambiri: Phunziroli, anthu a 119 onenepa kwambiri adatsata carb yochepa, zakudya za ketogenic kapena kalori yoletsa mafuta ochepa kwa miyezi 6.

Kuchepetsa thupi: Anthu omwe anali mgulu laling'ono la carb adataya makilogalamu 28.4 (12.9 kg), pomwe omwe anali mgulu lamafuta ochepa adataya mapaundi a 14.7 (6.7 kg).

Pomaliza: Gulu lotsika kwambiri la carb lidataya kulemera kuwirikiza kawiri ndikumva njala yochepa.

[Nkhani yaulere ya PMC] [Adasankhidwa] 12. Gardner, C. D. et al. Journal ya The American Medical Association, 2007.

Zambiri: Phunziroli, azimayi 311 omwe sanakumanepo ndi kusintha kwa thupi komanso omwe anali onenepa kwambiri kapena onenepa kwambiri adatsata chimodzi mwazakudya zinayi:

• chakudya chochepa cha carb Atkins
• chakudya chamafuta chochepa cha Ornish
• zakudya Zakudya
• Phunzirani zakudya

Malo ndi LEARN anali oletsedwa ndi kalori.

Kuchepetsa thupi: Gulu la Atkins lidataya kulemera kwambiri - 10.3 mapaundi (4.7 kg) - m'miyezi 12, poyerekeza ndi gulu lachi Ornish lomwe lidatsika ndi mapaundi a 4.9 (2.2 kg), gulu la Zone lidataya makilogalamu 3.5, ndi gulu la LEARN kutaya mapaundi 5.7 (2.6 makilogalamu).

Komabe, kusiyana kwake sikunali kofunikira pa miyezi 12.

Pomaliza: Gulu la Atkins lidataya kulemera kwambiri, ngakhale kuti kusiyana kwake sikunali kofunikira kwambiri. Gulu la Atkins lidasintha kwambiri kuthamanga kwa magazi, triglycerides, ndi ma cholesterol a HDL (abwino). Omwe adatsata Phunzirani kapena Ornish, omwe ndi mafuta ochepa, adachepa mu cholesterol cha LDL (choyipa) m'miyezi iwiri, koma zotsatira zake zidachepa.

13. Halyburton, A. K. et al. American Journal of Clinical Nutrition, 2007.

Zambiri: Anthu makumi asanu ndi anayi mphambu atatu omwe ali onenepa kwambiri kapena onenepa kwambiri amatsata carb yochepa, zakudya zamafuta ambiri kapena mafuta ochepa, chakudya chambiri chamasabata masabata a 8. Magulu onse awiriwa anali oletsedwa.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya mapaundi 17.2 (7.8 kg), pomwe gulu lamafuta ochepa lidataya mapaundi 14.1 (6.4 kg). Kusiyanako kunali kofunikira kwambiri.

Pomaliza: Gulu lotsika kwambiri la carb lidachepa kwambiri. Magulu onse awiriwa anali ndi kusintha kofananako pamikhalidwe, koma kuthamanga kwa magwiridwe antchito (njira yozindikira) kunapitilira patsogolo pa zakudya zochepa zamafuta.

[Nkhani yaulere ya PMC] [Adasankhidwa] 14. Dyson, P. A. et al. Mankhwala Ashuga, 2007.

Zambiri: Anthu khumi ndi atatu omwe ali ndi matenda ashuga komanso 13 omwe alibe matenda a shuga adatsata zakudya zochepa kapena "kudya koyenera". Uku kunali kudya koleretsa, mafuta ochepa otsimikiziridwa ndi matenda ashuga UK. Kafukufukuyu adatenga miyezi itatu.

Kuchepetsa thupi: Anthu omwe anali mgulu laling'ono la carb adataya pafupifupi 15.2 mapaundi (6.9 kg), poyerekeza ndi 4.6 mapaundi (2.1 kg) mgulu lamafuta ochepa.

Pomaliza: Gulu lotsika kwambiri la carb lidachepetsa kuwirikiza katatu kuposa gulu lamafuta ochepa. Panalibe kusiyana kwina kulikonse pakati pamagulu.

15. Westman, E. C. et al. Nutrion & Metabolism (London), 2008.

Zambiri: Anthu makumi asanu ndi atatu mphambu anayi omwe ali ndi kunenepa kwambiri komanso mtundu wa 2 shuga amatsatira carb yochepa, zakudya za ketogenic kapena kalori yoletsa zakudya zochepa za glycemic kwa milungu 24.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya kulemera kwambiri - mapaundi 24.4 (11.1 kg) - kuposa gulu lotsika la glycemic - mapaundi 15.2 (6.9 kg).

Pomaliza: Anthu omwe ali mgulu lama carb ochepa adataya kulemera kwambiri kuposa gulu lotsika la glycemic. Kuphatikiza apo:

• Hemoglobin A1c idatsika ndi 1.5% mgulu laling'ono la carb, poyerekeza ndi 0.5% pagulu laling'ono la glycemic.
• HDL (wabwino) cholesterol kuchuluka mu carb low okha, ndi 5.6 mg / dL.
• Mankhwala a shuga adachepetsedwa kapena kuchotsedwa mu 95.2% yamagulu ochepa, poyerekeza ndi 62% mgulu laling'ono la glycemic.
• Kuthamanga kwa magazi, triglycerides, ndi zina bwino m'magulu onse awiriwa, koma kusiyana kwamagulu sikunali kofunikira powerengera.

16. Shai, I. et al. Kuchepetsa thupi ndi mafuta ochepa, Mediterranean, kapena mafuta ochepa.New England Journal of Medicine, 2008.

Zambiri: Phunziroli, anthu 322 omwe ali ndi kunenepa kwambiri adatsata chimodzi mwazakudya zitatu:

• chakudya chochepa cha carb
• kalori amaletsa zakudya zochepa zamafuta
• kalori amaletsa zakudya zaku Mediterranean

Anatsata chakudyacho kwa zaka ziwiri.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya makilogalamu 10.4 (4.7 kg), gulu lamafuta ochepa lidataya mapaundi 6.4 (2.9 kg), ndipo gulu lazakudya ku Mediterranean lidataya mapaundi 9.7 (4.4 kg).

Pomaliza: Gulu lotsika kwambiri la carb lidataya kulemera kwambiri kuposa gulu lamafuta ochepa ndipo lidasintha kwambiri mu cholesterol cha HDL (chabwino) ndi triglycerides.

17. Keogh, J. B. neri Al. American Journal of Clinical Nutrition, 2008.

Zambiri: Phunziroli, anthu 107 omwe anali ndi kunenepa kwambiri m'mimba adatsata carb yochepa kapena mafuta ochepa, onse okhala ndi zoletsa za kalori, kwa milungu 8.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya 7.9% ya thupi lawo, poyerekeza ndi 6.5% mgulu lamafuta ochepa.

Pomaliza: Gulu lotsika kwambiri la carb lidachepetsa kwambiri. Panalibe kusiyana pakati pazolemba wamba kapena zoopsa pakati pamagulu.

[Nkhani yaulere ya PMC] [Adasankhidwa] 18. Tay, J. et al. Mavuto amadzimadzi ochepetsa thupi pazakudya zochepa kwambiri zama carbohydrate poyerekeza ndi zakudya zamagulu azakudya zam'madzi zam'magazi azambiri zam'mimba.Zolemba pa American College of Cardiology, 2008.

Zambiri: Anthu makumi asanu ndi atatu mphambu asanu ndi atatu omwe ali ndi kunenepa kwambiri m'mimba adatsata carb yotsika kwambiri kapena chakudya chamafuta ochepa kwa milungu 24. Zakudya zonse ziwiri zinali zoletsedwa ndi kalori.

Kuchepetsa thupi: Anthu omwe anali mgulu laling'ono la carb adataya pafupifupi 26.2 mapaundi (11.9 kg), pomwe omwe ali mgulu lamafuta ochepa adataya makilogalamu 22.3 (10.1 kg). Komabe, kusiyana kwake sikunali kofunikira powerengera.

Pomaliza: Zakudya zonse ziwirizi zidapangitsa kuti pakhale kuwonda kofananira komanso kusintha kwa triglycerides, cholesterol ya HDL (chabwino), mapuloteni othandizira C, insulin, kuzindikira kwa insulin, komanso kuthamanga kwa magazi. Cholesterol chokwanira chonse ndi LDL (choyipa) chimawonjezeka pagulu lamafuta ochepa okha.

19. Volek, J. S. et al. Lipids, 2009.

Zambiri: Anthu makumi anayi omwe ali pachiwopsezo chodwala matenda amtima adatsata carb yochepa kapena mafuta ochepa pamasabata a 12, onse oletsedwa ndi kalori.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya makilogalamu 22.3 (10.1 kg), pomwe gulu lamafuta ochepa lidataya makilogalamu 11.5 (5.2 kg).

Pomaliza: Anthu omwe ali mgulu lama carb ochepa adataya kulemera kuwirikiza kawiri kuposa omwe ali mgulu lamafuta ochepa, ngakhale kudya kwawo kalori kunali kofanana.

Kuphatikiza apo:

• Ma Triglycerides idagwa ndi 107 mg / dL pa chakudya chochepa cha carb, koma idangogwa 36 mg / dL pa mafuta ochepa.
• HDL (wabwino) cholesterol anakwera ndi 4 mg / dL pa chakudya chochepa cha carb, koma chinagwa ndi 1 mg / dL pa mafuta ochepa.
• Apolipoprotein B idatsika ndi mfundo za 11 pazakudya zochepa za carb, koma idangotsika ndi ma 2 mfundo pazakudya zochepa zamafuta.
• LDL tinthu tating'onoting'ono chinawonjezeka pa chakudya chochepa cha carb, koma sichinasinthe chimodzimodzi pakudya kwamafuta ochepa.

Pa chakudya chochepa cha carb, ma LDL tinthu tina timasintha kuchoka pazing'ono mpaka zazikulu, zomwe ndi zabwino. Komabe, pazakudya zochepa zamafuta, amasintha pang'ono kuchoka kuzikulu kupita kuzing'ono, zomwe sizikhala ndi thanzi labwino.

(Adasankhidwa) 20. Brinkworth, G. D. et al. American Journal of Clinical Nutrition, 2009.

Zambiri: Phunziroli, anthu 118 omwe anali ndi kunenepa kwambiri m'mimba adatsata carb yochepa kapena mafuta ochepa chaka chimodzi. Zakudya zonse ziwiri zinali zoletsedwa ndi kalori.

Kuchepetsa thupi: Anthu omwe anali mgulu laling'ono la carb adataya makilogalamu 32 (14.5 kg), pomwe omwe anali mgulu lamafuta ochepa adataya makilogalamu 11.3. Kusiyanako sikunali kofunikira powerengera.

Pomaliza: Gulu lotsika kwambiri la carb limachepa kwambiri mu triglycerides ndikuwonjezeka kwakukulu kwa onse HDL (abwino) ndi LDL (oyipa) cholesterol, poyerekeza ndi gulu lamafuta ochepa.

21. Hernandez, T. L. et al. American Journal of Clinical Nutrition, 2010.

Zambiri: Akuluakulu makumi atatu mphambu awiri omwe ali ndi kunenepa kwambiri amatsata carb yochepa kapena kalori yoletsedwa, zakudya zochepa zamafuta kwa milungu isanu ndi umodzi.

Kuchepetsa thupi: Gulu lotsika kwambiri la carb lidataya makilogalamu 13.7 (6.2 kg), pomwe gulu lamafuta ochepa lidataya makilogalamu 13.2 (6.0 kg). Kusiyanako sikunali kofunikira powerengera.

Pomaliza: Gulu lotsika kwambiri la carb lidawona kuchepa kwakukulu kwa triglycerides (43.6 mg / dL) kuposa gulu lamafuta ochepa (26.9 mg / dL). LDL (yoyipa) ndi HDL (chabwino) cholesterol yatsika pagulu lamafuta ochepa okha.

22. Krebs, N. F. neri Al. Zolemba za Pediatrics, 2010.

Zambiri: Anthu makumi anayi mphambu asanu ndi limodzi adatsata carb yochepa kapena mafuta ochepa kwa milungu 36. Anthu omwe ali mgulu lamafuta ochepa amaletsa kudya kwawo kalori.

Kuchepetsa thupi: Omwe ali mgulu laling'ono la carb anali ndi kuchepa kwakukulu pamizere yolimbitsa thupi (BMI) Z-zambiri kuposa gulu lamafuta ochepa, koma kuwonda sikunasiyane pakati pamagulu.

Pomaliza: Gulu lotsika kwambiri la carb lidachepetsa kwambiri kuchuluka kwa BMI Z, koma kuonda kunali kofanana pakati pamagulu. Ma biomarker osiyanasiyana adasintha m'magulu onse awiriwa, koma panalibe kusiyana kwakukulu pakati pawo.

23. Guldbrand H. et al. Mu mtundu wa 2 matenda ashuga, kusinthasintha kwa upangiri pakutsata zakudya zochepa zomwe zimapangitsa kuti thupi lizitha kuyendetsa bwino poyerekeza ndi upangiri wotsatira zakudya zamafuta ochepa zomwe zimapangitsa kuti muchepetse thupi.Odwala matenda ashuga, 2012.

Zambiri: Anthu makumi asanu ndi limodzi mphambu asanu ndi mmodzi omwe ali ndi matenda a shuga a 2 amatsata carb yochepa kapena mafuta ochepa kwa zaka 2, onse oletsedwa ndi kalori.

Kuchepetsa thupi: Omwe anali mgulu laling'ono la carb adataya makilogalamu 6.8 (3.1 kg), pomwe omwe ali mgulu lamafuta ochepa adataya makilogalamu 7.9. Kusiyanako sikunali kofunikira powerengera.

Pomaliza: Panalibe kusiyana pakuchepetsa thupi kapena zomwe zimayambitsa chiopsezo pakati pamagulu. Panali kusintha kwakukulu pakulamulira kwa glycemic miyezi isanu ndi umodzi ya gulu lotsika kwambiri la carb. Komabe, kutsatira izi kunali kovuta, ndipo zotsatira zake zidachepa pakatha miyezi 24 pomwe anthu adayamba kudya ma carbs ambiri.

Kuchepetsa thupi

Gulu lotsatirali likuwonetsa momwe kuchepa thupi poyerekeza pakati pa maphunziro a 23. Anthu adachepetsa m'maphunziro 21.

Kafukufuku wambiri adapeza kusiyana kwakukulu pakuchepetsa thupi, m'malo mwa zakudya zochepa za carb.

Kuphatikiza apo:

• Magulu ochepa a carb nthawi zambiri amataya kulemera kwa 2-3 kuposa kuchuluka kwamafuta ochepa. Nthawi zingapo, panalibe kusiyana kwakukulu.
• Nthawi zambiri, magulu ochepa amafuta amatsatira zoletsa za kalori, pomwe magulu otsika a carb amadya ma calories ambiri momwe angafunire.
• Magulu onsewa ataletsa zopatsa mphamvu, ma carb dieters ochepa adachepetsa ((,,), ngakhale sizinali zofunikira nthawi zonse (4, 5,).
• Pakafukufuku m'modzi yekha, gulu lamafuta ochepa lidachepetsa (7), koma kusiyanako kunali kochepa- 1.1 mapaundi (0.5 kg) - osati powerengera.
• M'maphunziro angapo, kuchepa thupi kunali kwakukulu pachiyambi. Kenako anthu adayambanso kulemera pakapita nthawi pomwe adasiya chakudyacho.
• Zakudya zochepa za carb zinali zothandiza kwambiri kuchepetsa mafuta am'mimba, mtundu wamafuta omwe ofufuza adalumikiza ndi matenda osiyanasiyana. (,,).

Zifukwa ziwiri zomwe chakudya chochepa cha carb chingakhale chothandiza kwambiri pakuchepetsa thupi ndi:

• mkulu mapuloteni okhutira
• chilakolako-choletsa zotsatira za zakudya

Zinthu izi zitha kuthandiza kuchepetsa kuchuluka kwa kalori yamunthu.

Mutha kuwerenga zambiri za bwanji chakudyachi chimagwira apa: N 'chifukwa Chiyani Zakudya Zochepa Za Carb Zimagwira Ntchito? Njira Yofotokozera.

LDL (yoyipa) cholesterol

Zakudya zazing'ono zama carb sizimawoneka kuti zikukweza kuchuluka kwama cholesterol onse a LDL (oyipa).

Zakudya zochepa zamafuta zimatha kutsitsa cholesterol yonse komanso LDL (yoyipa), koma izi nthawi zambiri zimakhala zakanthawi. Pambuyo pa miyezi 6-12, kusiyana sikumakhala kofunikira powerengera.

Ena opereka chithandizo chamankhwala awonetsa kuti kudya zakudya zochepa zama carb kumatha kuyambitsa cholesterol cha LDL (choyipa) ndi zolembera zina zamilomo kuti zichuluke mwa anthu ochepa.

Komabe, olemba maphunziro apamwambawa sanazindikire zotsatirazi. Maphunziro omwe amayang'ana kwambiri lipid markers (,) amangowonetsa kusintha.

HDL (wabwino) cholesterol

Njira imodzi yowonjezeretsa cholesterol ya HDL (kudya) ndiyo kudya mafuta ambiri. Pachifukwa ichi, sizosadabwitsa kuwona kuti chakudya chochepa cha carb, chokhala ndi mafuta ambiri, chimatha kukweza cholesterol ya HDL (chabwino) kuposa zakudya zamafuta ochepa.

Magulu apamwamba a HDL (abwino) atha kuthandiza kukonza kagayidwe kachakudya ndikuchepetsa chiopsezo cha matenda amtima. Anthu omwe ali ndi matenda amadzimadzi nthawi zambiri amakhala ndi ma HDL (abwino).

Kafukufuku 18 pa 23 anafotokoza kusintha kwa cholesterol cha HDL (chabwino).

Zakudya zochepa zama carb nthawi zambiri zimakweza milingo ya HDL (yabwino), koma milingo iyi imawoneka kuti siyimasintha pamitundu yochepa yamafuta. Nthawi zina, amapita pansi.

Ma Triglycerides

Triglycerides ndiwofunikira pamtima pamitsempha yamatenda ndi zina mwazizindikiro zazikulu zamatenda amadzimadzi.

Njira yabwino yochepetsera triglycerides ndi kudya chakudya chochepa, makamaka kudya shuga pang'ono.

Kafukufuku 19 wa 23 adanenanso zakusintha kwa milingo ya triglyceride yamagazi.

Zakudya zochepa za carb komanso mafuta ochepa zimatha kuchepetsa triglycerides, koma zotsatira zake ndizolimba m'magulu ochepa a carb.

Shuga wamagazi, milingo ya insulini komanso matenda ashuga amtundu wachiwiri

Anthu omwe alibe matenda ashuga adawona kuchuluka kwa shuga m'magazi komanso insulin ikukula bwino pa chakudya chochepa kwambiri chamafuta komanso mafuta ochepa. Kusiyana kwamagulu nthawi zambiri kumakhala kochepa.

Kafukufuku atatu adafanizira momwe zakudya zimakhudzira anthu omwe ali ndi matenda amtundu wa 2.

Kafukufuku m'modzi yekha adakwanitsa kuchepetsa chakudya mokwanira.

Pakafukufukuyu zinthu zingapo zidachitika, kuphatikizapo kugwa kwakukulu kwa HbA1c, chikhazikitso cha milingo ya shuga m'magazi (). Kuphatikiza apo, opitilira 90% ya omwe ali mgulu laling'ono la carb adatha kuchepetsa kapena kuthetsa mankhwala awo ashuga.

Komabe, kusiyana kwake kunali kochepa kapena kunalibe m'maphunziro ena awiriwa, chifukwa kutsatira kunali kovuta. Ophunzirawo adamaliza kudya mozungulira 30% ya ma calories monga carbs. (, 7).

Kuthamanga kwa magazi

Poyerekeza, kuthamanga kwa magazi kumachepa pamitundu yonse yazakudya.

Ndi anthu angati amene anamaliza?

Vuto lodziwika bwino pamaphunziro ochepetsa kulemera ndikuti nthawi zambiri anthu amasiya zakudya zisanachitike.

Makumi asanu ndi anayi mphambu makumi asanu ndi awiri mphambu zisanu ndi ziwirizi adafotokoza za anthu omwe adamaliza kafukufukuyu.

Peresenti ya anthu omwe amatsatira chakudyacho anali:

• magulu ochepa a carb: 79.51%
• magulu ochepa mafuta: 77.72%

Izi zikusonyeza kuti chakudya chotsika kwambiri cha carb sichimakhalanso chovuta kutsatira kuposa mitundu ina ya zakudya.

Chifukwa chake ndikuti zakudya zazing'ono zama carb zimawoneka kuti zimachepetsa njala (,), ndipo omwe atenga nawo mbali amatha kudya mpaka atakhuta. Zakudya zamafuta ochepa, panthawiyi, nthawi zambiri zimaletsedwa ndi kalori. Munthuyo ayenera kuyeza chakudya chake ndi kuwerengera zopatsa mphamvu, zomwe zingakhale zovuta.

Anthu amatayanso kunenepa kwambiri, ndipo amataya msanga, pa chakudya chochepa cha carb. Izi zitha kuwalimbikitsa kuti apitirize kudya.

Zotsatira zoyipa

Ochita nawo maphunzirowa sanafotokoze zovuta zoyipa zilizonse chifukwa cha zakudya zilizonse.

Ponseponse, chakudya chotsika kwambiri cha carb chikuwoneka kuti chimaloledwa komanso kutetezedwa.

Mfundo yofunika

Anthu ambiri mwamwambo adasankha zakudya zochepa zamafuta ndikuwerengera zopatsa mphamvu kuti achepetse kunenepa.

Komabe, zomwe apeza m'maphunzirowa akusonyeza kuti chakudya chochepa kwambiri chingakhale chothandiza kwambiri, mwinanso kuposa kudya mafuta ochepa.