Chifukwa chinanso Chosiya Zakudya Zochepa za Carb

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Ambiri mwa makasitomala anga amanditumizira ma diary awo azakudya tsiku lililonse, momwe samalemba zomwe amadya komanso kuchuluka kwake, komanso njala yawo ndi kuchuluka kwawo komanso momwe amamvera asanadye, nthawi, komanso atadya. Kwa zaka zambiri ndazindikira njira. Kudula kwambiri carb (ngakhale ndikupangira kuti ndiphatikizepo magawo ena a "zabwino" zama carb), kumabweretsa zotsatira zina zosasangalatsa. Ndikuwona zolemba monga, zonyansa, zosachedwa kukwiya, zosakhazikika, zopweteketsa, zosasunthika, komanso malipoti azakudya zazikulu zoletsedwa. Tsopano, kafukufuku watsopano akuwonetsanso kuti zakudya zochepa zama carb sizabwino kwenikweni pankhani yathanzi.

Kafukufuku wazaka 25 waku Sweden wofalitsidwa mu Zakudya Zabwino, adapeza kuti kusinthana ndi zakudya zotchuka zama carb kumafanana ndi kuchuluka kwa mafuta m'thupi. Kuphatikiza apo, ma indices a thupi, kapena ma BMI, adapitilizabe kupitilira kotala kwazaka, ngakhale atadya bwanji. Zachidziwikire sikuti zakudya zonse zochepa za carb zimapangidwa mofanana; Ndiye kuti, saladi wam'munda wokhala ndi nsomba ndi wathanzi kwambiri kuposa nyama yang'ombe yophika batala. Koma m'malingaliro mwanga, kupeza ma carbs molondola ndi pafupifupi kuchuluka komanso mtundu.

Zakudya zama carbohydrate ndiye gwero labwino kwambiri lamafuta m'maselo a thupi lanu, mwina ndichifukwa chake ali ochuluka kwambiri m'chilengedwe (tirigu, nyemba, zipatso, masamba). Ndi chifukwa chake matupi athu amatha kusungitsa ma carbs m'chiwindi ndi minofu yathu kuti azigwiritsa ntchito mphamvu ngati "mabanki a nkhumba" otchedwa glycogen. Ngati mumadya ma carbs ochulukirapo, kuposa momwe ma cell amafunikira mafuta komanso kuposa momwe "mabanki anu a nkhumba" angathere, zotsalirazo zimapita kuma cell amafuta. Koma kudula kwambiri kumapangitsa ma cell anu kuti apikisane ndi mafuta ndikupangitsa kuti thupi lanu liziyenda bwino.

Malo okoma, osati ochepa kwambiri, osati ochulukirapo, ali ndi magawo ndi magawo. Pachakudya cham'mawa ndi chokhwasula-khwasula ndimalimbikitsa kuphatikiza zipatso zatsopano ndi magawo ochepa a tirigu wonse, pamodzi ndi mapuloteni owonda, mafuta abwino, ndi zokometsera zachilengedwe. Pa nkhomaliro ndi chakudya chamadzulo, gwiritsani ntchito njira yomweyi koma ndi masamba owolowa manja m'malo mopatsa zipatso. Nachi chitsanzo cha chakudya choyenera tsiku lililonse:

Chakudya cham'mawa

Gawo limodzi la magawo 100 a mkate wambewu wathunthu wofalikira ndi batala la amondi, pamodzi ndi zipatso zingapo za nyengo yatsopano, ndi latte yopangidwa ndi mkaka wosakanikirana kapena wopanda mkaka ndi sinamoni.

Chakudya chamadzulo

Saladi wamkulu wam'munda wokhala ndi chimanga chochuluka chokazinga, nyemba zakuda, sliced ​​avocado, ndi zokometsera monga mandimu watsopano, cilantro, ndi tsabola wakuda wosweka.

Akamwe zoziziritsa kukhosi

Zipatso zatsopano zosakaniza ndi quinoa yophika, yofiyira kapena oats wokazinga, yogati yachi Greek yopanda mafuta kapena yopanda mkaka, mtedza wodulidwa, ginger watsopano kapena timbewu tonunkhira.

Chakudya chamadzulo

Masamba osiyanasiyana omwe amaponyedwa mu maolivi owonjezera, ma adyo, ndi zitsamba zomwe zimaponyedwa ndi mapuloteni owonda ngati nkhanu kapena ma cannellini nyemba ndi 100% ya pasitala yambewu yonse.

Kuphatikizira magawo oyenera a ma carbs abwino, monga zakudya zomwe zili pamwambapa, zimapereka mafuta okwanira kukuthandizani kuti mukhale ndi mphamvu koma osakwanira kudyetsa maselo anu amafuta. Ndipo inde, mutha kuthira mafuta amthupi mwadyera motere. Makasitomala anga omwe amayesa kuwadula mwamtheradi amasiya kapena kumwa mowa mopitirira muyeso amadya ndikubwezeretsanso kulemera kwawo konse, kapena kupitilira apo. Koma kukhazikitsa malire ndi njira yomwe mungakhale nayo.

Mukumva bwanji za carbs, otsika, okwera, abwino, oyipa? Chonde lembani maganizo anu kwa @cynthiasass ndi @Shape_Magazine

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse, ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Kugulitsa kwake kwaposachedwa kwambiri ku New York Times ndi S.A.S.S! Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

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