Alex Silver Fagan Adalongosola Vuto Lalikulu Kwambiri ndi Zakudya Zochepa Zam'madzi

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Zakudya zambiri zotchuka zimafuna kuletsa gulu la chakudya, ndipo ma carbs nthawi zambiri amatenga izi. Poyambira, zakudya za keto ndi imodzi mwazakudya zotchuka kwambiri pakali pano ndipo chimodzi mwazovuta kwambiri zikafika poletsa ma carb. Pofuna kukhalabe mu ketosis, ma dieters amayesetsa kuti asatenge mafuta kuchokera ku carbs osapitilira 10 peresenti ya kuchuluka kwawo kwama calorie. Kuphatikiza apo, ambiri omwe adatsogolera keto, kuphatikiza zakudya za paleo, Atkins, ndi South Beach, nawonso amakhala otsika kwambiri. (Zogwirizana: Kodi Muyenera Kudya Ma Carbs Angati Tsiku Limodzi?)

Sikuti aliyense akugula zakudya zamafuta ochepa, komabe. Pakati pa kutchuka kwazakudya, akatswiri azakudya alankhula za umboni womwe ulipo wosonyeza kuti ma carbs samangowonjezera kunenepa, komanso kuti kuwasiya kungabwere ndi zotsatira zoyipa. Komanso, kafukufuku waposachedwa wasayansi wofalitsidwa mu The Lancet adapeza kuyanjana pakati pakudya kwambiri kapena mafuta ochepa kwambiri.

Alex Silver Fagan, mphunzitsi wamkulu wa Nike, wopanga Flow Into Strong, komanso mphunzitsi ku Performix House ku NYC, amadziwa kuti chakudya ndi chopatsa thanzi. Popeza wophunzitsayo amakhala ndi yoga ndikukweza, sizikutanthauza kuti ayenera kukhala ndi mphamvu nthawi zonse.

"Kukana chakudya cham'thupi lanu kuli ngati kukana oxygen m'thupi lanu," akutero. "Simungathe kugwira ntchito."

Alex Silver-Fagen, mphunzitsi wa Precision Nutrition ndi Nike Master Trainer

Silver Fagan, yemwe ali ndi Precision Nutrition certification, akunena kuti ma carbs ndi ofunikira chifukwa thupi lanu limagwiritsa ntchito shuga wotengedwa ku carbs monga gwero lalikulu la mafuta. Sikuti ma carbs angakuthandizeni kuchita masewera olimbitsa thupi, komanso ndi ofunikira pakugwira ntchito kwamaganizidwe. Zakudya zochepa zama carb zalumikizidwa ndimavuto okumbukira komanso nthawi yocheperako. "Mumafunikira ma carbs kuti muganize, mumafunikira ma carbs kuti mupume, mumafunika ma carbs kuti mukweze zolemera, mumafunika ma carbs kuti muyendetse galimoto," akutero Silver-Fagan."Mumafunikira ma carbs kuti mungokhala munthu, koma anthu akudula carbs chifukwa ndiyo njira yachangu kwambiri yopezera mafuta." Nthawi zambiri anthu akamadula zakudya zopatsa thanzi amakumana ndi zomwe zimatchedwa "keto flu" kapena "carb flu" - kutopa, kupepuka mutu, ndi zina zambiri, zomwe akatswiri azakudya amati ndizoletsedwa. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Matenda a Keto)

Caveat: Sikuti ma carbs onse amapangidwa ofanana. "Zomwe ndikuganiza kuti muyenera kuopa ndizopangidwa ndi ma carbs ndikusinthidwa ndi chakudya," atero a Silver-Fagan. "Chilichonse chomwe chimabwera ndikulunga, chilichonse chomwe chakhala chikupanga, mwina sichabwino kwambiri kwa inu." Chinsinsi ndicho kuphunzira kusiyanitsa ma carbs osavuta ndi ma carbs ovuta. Ma carbu osavuta, omwe ali ndi zakudya zambiri monga maswiti ndi soda, amathyoledwa msanga ndi thupi, zomwe zimapangitsa kuti pakhale mphamvu zambiri komanso kuwonongeka. Zakudya zomwe zimakhala ndi ma carbs ovuta, monga mbewu zonse, masamba, ndi zina zotero, zimapereka mphamvu zowonjezera komanso zimakhala ndi fiber.

Chifukwa chake ngakhale Silver Fagan salekerera kutuluka ndi zakudya zosinthidwa, iye sali wotsutsana ndi carb. "Kukana chakudya cham'thupi lanu kuli ngati kukana oxygen m'thupi lanu," akutero. "Simungathe kugwira ntchito."

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