Funsani Dokotala Wazakudya: Wolimbikitsidwa ndi Mafuta Okha

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Q: Kodi ndingathe kudula kwathunthu ma carbs ndikupitilizabe kuchita masewera olimbitsa thupi, monga momwe ena amalimbikitsira zakudya zochepa za carb ndi paleo?

Yankho: Inde, mutha kudula ma carbs ndikudalira mafuta okha - ndipo ndizotetezeka kwathunthu. Zakudya zina m'zakudya zanu ndizofunikira kwambiri, kuphatikiza mafuta angapo, ma amino acid angapo, ndi mavitamini ndi mchere wambiri. Palibe shuga kapena chakudya chomwe chimapanga mndandanda wazoyenera kudya.

Kuti ligwire ntchito popanda ma carbs, thupi lanu limagwira ntchito yabwino kwambiri kupanga shuga lomwe limafunikira kapena kupeza mphamvu zina. Mwachitsanzo, mukamachepetsa kwambiri kapena kuchotsa ma carbs pazakudya zanu, thupi lanu limatha kupanga shuga kuti lisunge ngati glycogen.

Ubongo wanu umadziwika kuti ndi wosusuka, chifukwa umafunikira mphamvu zambiri ndipo umagwiritsa ntchito shuga. Koma ngakhale ubongo wanu umakondana ndi chakudya, umakonda kwambiri kupulumuka. Chotsatira chake chimasintha ndikukula bwino, chimadzipangitsa kukhala ndi ketoni (chomwe chimachokera ku kuwonongeka kwa mafuta ochulukirapo) pamene ma carbs palibe. M'malo mwake, ubongo wanu ukhoza kusinthira ku gwero lina lamafuta popanda inu kudziwa ngati mudadyapo chakudya chochepa kwambiri cha carb kapena ketogenic, komwe mumadya 60 mpaka 70 peresenti ya zopatsa mphamvu zanu kuchokera kumafuta ndi 20 mpaka 30 magalamu okha. (g) ma carbs patsiku (m'malo mwake mpaka 50g patsiku). Zakudya izi ndizothandiza kwambiri pakutaya mafuta, zimachepetsa zovuta zina za matenda amtima, komanso kuchiza matenda a shuga ndi khunyu.

Inde inde, ngati mumafuna, inu akhoza dulani kwathunthu ma carbs, patsani mphamvu thupi lanu ndi mafuta, mukhale ndi thanzi labwino, komanso masewera olimbitsa thupi kwambiri. Koma funso limakhala: Kodi muyenera kutero? Kuchokera pamalingaliro ofunsira, chakudya chotsika kwambiri cha carb chimaletsa pankhani yakusankha zakudya-20, 30, kapena 50g wazakudya sizambiri, ndipo mutha kungodya bowa wambiri, katsitsumzukwa, ndi sipinachi.

Nayi njira ina, yodulira makapu yomwe imapangitsa kuti thupi lanu lizidalira kwambiri mafuta, kenako, ngati kungafunike, makamaka iwo. Ndidapanga "gulu lazakudya zama carbohydrate" kuti ndipereke chiwongolero chosavuta kugwiritsa ntchito komanso chochepetsera ma carbs potengera zosowa zamunthu.

Utsogoleri wosavutawu umakhazikitsidwa chifukwa choti si ma carbs onse omwe amapangidwa ofanana, pali mawonekedwe omwe mutha kuwaletsa. Zakudya zomwe zili pamwamba pa mndandandawu ndi zamtundu wa carb komanso zopatsa mphamvu zambiri pomwe zili ndi zakudya zochepa. Mukamatsata mndandanda, zakudya zimachepa kwambiri ndi kalori komanso zimakhala ndi mafuta ambiri okhala ndi michere yambiri - izi ndi zakudya zomwe mukufuna kuunjikira mbale yanu. Mwa kuyankhula kwina, idyani sipinachi (pansi pa masamba obiriwira) kuposa soda (pamwamba pa shuga wowonjezera).

1. Zakudya zomwe zili ndi shuga wowonjezera

2. Mbewu zoyengedwa

3. Mbewu zonse / sitashi

4. Zipatso

5. Masamba

6. masamba obiriwira

Yesetsani kuchepetsa ndi / kapena kuchotsa zakudya ndi zakumwa m'malo awiri apamwamba, ndipo ngati mukufuna kuchepetsa kuchuluka kwa carb (kapena calorie) yanu kuti muchepetse mafuta ambiri ndikuwongolera shuga wamagazi, ndiye yesetsani kuchepetsa ndi / kapena kuchotsa zakudya pagulu lotsatira pamndandanda. Kutengera njira iyi yoletsa kuletsa kwa carb kudzakuthandizani kuyang'ana kwambiri ma carbs okhala ndi michere yambiri komanso kukupangitsani kuti muchepetse kuchuluka kwa ma carbs omwe ndi oyenera inu komanso zosowa zanu zatsiku ndi tsiku.

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