Funsani Dokotala Wodyetsa: Idyani Carbs Ndikuchepetsabe Kunenepa?

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Q: Kodi ndingadye carbs ndikuchepa thupi?

Yankho: Ngakhale kudya ma carbs ochepa ndikofunikira kuti muchepetse kunenepa kwambiri, simuyenera kuthetseratu ma carbs pachakudya chanu. Kuchuluka kwa ma carbs omwe mukuyenera kudya kumadalira zinthu ziwiri: 1) Kuchuluka kwa kulemera komwe muyenera kutaya ndi 2) Komwe kuli thupi lanu muyenera kulemera.

Anthu akamalankhula za kudula ma carbs kapena kudya zakudya zamafuta ochepa, zakudya za Atkins kapena njira yazakudya za ketogenic nthawi zambiri zimabwera m'maganizo (zomwe zimawonetsa zithunzi za nyama yankhumba, mafuta, ndi spoonfuls za batala wa peanut kuchokera mumtsuko-osati chithunzithunzi cha bacon. thanzi labwino). Koma pali malo ambiri pakati pa zomwe munthu wamba amadya (mtengo watsiku ndi tsiku kwa akuluakulu ndi 300g chakudya) ndi zakudya zotsika kwambiri za carb ketogenic (nthawi zambiri zosakwana 50g zama carbohydrate patsiku). Zakudya sizofanana kukula kwake zimagwirizana zonse, ndipo magawo osiyanasiyana azakudya zamahydrohydrate amagwira ntchito bwino kwa anthu osiyanasiyana. Pali ngakhale kafukufuku wotsimikizira izi.

Mu kafukufuku wina wochokera ku yunivesite ya Tufts, maphunziro adatsatira chimodzi mwa zakudya ziwiri zokhala ndi ma calories kwa miyezi 18:

Gulu 1: Chakudya chanthawi zonse chokhala ndi mafuta ambiri, chopanda mafuta ambiri

Gulu 2: Zakudya zochepetsera ma carbohydrate ofanana ndi Malo (40% ya ma calories onse amadzimadzimadzi omwenso amatsindika zipatso ndi ndiwo zamasamba pamwamba pa njere).

Chomwe chinali chosangalatsa kwambiri phunziroli ndikuti patatha miyezi 18, magulu onse a dieters adachepetsa thupi lofanana, mosasamala kanthu kuti adatsata dongosolo liti.

Ofufuzawo adakumba pang'ono mwakuthupi la aliyense, makamaka pa chidwi cha insulin (muyeso wamomwe thupi lanu limavomerezera ndikugawa ma carbs). Anapeza kuti anthu omwe ali ndi vuto losamva bwino la insulini (ie matupi awo sanali abwino polimbana ndi carbs) adataya kulemera kwambiri pazakudya zamtundu wa Zone kusiyana ndi zakudya zopanda mafuta, pamene omwe ali ndi insulini yabwino amataya kulemera pa zakudya zilizonse.

Kodi Izi Zikutanthauzanji Kwa Inu?

Ngati muli owonda pang'ono, inu mwina khalani ndi chidwi chachikulu cha insulini ndipo muyenera kutaya thupi pongochepetsa kalori yanu yonse (komanso kuchita masewera olimbitsa thupi). Ngati mukufuna kufulumizitsa kuwonda kwanu, muyenera kuletsa chakudya chanu molimba mtima.

Kodi mungadziwe bwanji ngati muli ndi vuto la insulin?

Mafuta amthupi omwe ali pakati panu ndi mbendera yofiyira yomwe imadziwika mosavuta. Ngati ndi inu, muyenera kusamutsa ma carbs muzakudya zanu kutali ndi mbewu ndi zina zambiri ku masamba, zipatso, ndi mapuloteni kuti muchepetse thupi. Izi zimachepetsa chakudya chonse muzakudya zanu komanso kumachepetsa kuchuluka kwa chakudya chambiri chofulumira, chomwe chimatsanzira zakudya zoletsedwa zama carbohydrate zomwe zagwiritsidwa ntchito pamwambapa.

Pamene kuwonda kwanu kumayamba kukwera, sinthani ma carbs anu ku zipatso ndi ndiwo zamasamba komanso kutali ndi mbewu ndi zowuma. Mudzawona sikelo ikuyambanso kuyenda m'njira yoyenera.

Mfundo Yofunika Kwambiri

Sizokhudza kuchotsa ma carbohydrate onse pazakudya zanu koma m'malo mwake kuletsa ma carbs pamlingo womwe umakupangitsani kumva bwino ndikuchepetsa thupi. Ngati muli ndi vuto lopeza malo anu okoma, lankhulani ndi dokotala wanu kapena kambiranani ndi katswiri wa zakudya yemwe angakuthandizeni kudziwa njira yabwino kwambiri ya thupi lanu.

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