Kodi Zakudya Zochepa-Carb Zitha Kupewetsa Matenda a Mtima?

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Upangiri wanthawi zonse umati njira imodzi yothandiza mtima wanu (ndi m'chiuno mwanu) ndikuti mupewe zakudya zamafuta ngati nyama yofiira. Koma malinga ndi kafukufuku watsopano, zotsutsana zitha kukhala zowona. Kafukufuku watsopano wofalitsidwa munyuzipepalayi MALO OYAMBA apeza kuti kuyang'ana kwambiri pakuchepetsa kabohaidreti kumakupatsani thanzi labwino kuposa kungoyesetsa kuti musakhale ndi mafuta. M'malo mwake, ofufuza atayang'ana maphunziro a 17 a anthu onenepa kwambiri, adapeza kuti mafuta, mafuta ochepa kwambiri omwe ali ndi mafuta ochepa kwambiri anali ndi 98 peresenti yochepetsera chiwopsezo cha matenda a mtima ndi sitiroko kuposa kungokhalira mafuta m'malo mwa carbs. (Dziwani zambiri za Chowonadi Chokhudza Zakudya Zochepa za Carb High-Fat.)

Koma zovutazo zidapitilira thanzi la mtima: Ophunzira nawo pazakudya zochepa za carb (kudya zosakwana 120 magalamu patsiku) anali ndi 99% yocheperako kuposa omwe amapewa mafuta (omwe amakhala ochepera 30 peresenti ya ma calories awo atsiku ndi tsiku). Amenewo ndi manambala ovuta kukangana nawo! Pafupifupi, ma carbers otsika-carb adataya pafupifupi mapaundi asanu kuposa anzawo ochepa mafuta. (Pezani Chifukwa Chake Akazi Amafunikira Mafuta.)

Ochita kafukufuku sadziwa kwenikweni chifukwa chake kuchepetsa ma carbs pofuna kupewa mafuta kumachepetsa chiopsezo cha matenda a mtima ndi sitiroko, koma amaganiza kuti mwina kumagwirizana kwambiri ndi ma carbs ochepa komanso ochepa kwambiri ndi mafuta ambiri. Ponena za kuchepa thupi, chifukwa chake ndi chophweka, akutero wolemba kafukufuku Jonathan Sackner-Bernstein, MD, pulofesa wothandizira wa zamankhwala ku Columbia University. Ngakhale ma carbs ndiabwino kuthana ndi mphamvu zakanthawi kochepa, amathandizanso kuti thupi lanu lipange tani ya insulini-mahomoni omwe amayang'anira momwe matupi athu amagwiritsira ntchito kapena kusunga glucose ndi mafuta. Mukadya matani a carbs, thupi lanu limatulutsa insulini mwachangu, ndikuwuza thupi lanu kuti liyenera kusunga mafuta ochulukirapo pambuyo pake, zomwe zimakupangitsani kunyamula mapaundi, makamaka m'chiuno mwanu, akufotokoza. (Yikes!)

Ndiye muyenera kuchita chiyani ngati mukuyesera kukhetsa mapaundi kapena mukufuna kusamala ndi mtima wanu? Pankhani ya thanzi la mtima wanu, ndibwino kunena F mawu. (Koma khalani ndi thanzi labwino, monga izi Zakudya Zakudya Zamtengo Wapatali 11 Zakudya Zoyenera Nthawi Zonse Zimaphatikizira.) Ponena za kuchepa thupi, Sacker-Bernstein amalimbikitsa kudula ma carbs china chilichonse. Ndipo musayambe kutsindika - kuti magalamu 120 omwe adadya ndi nthochi imodzi, chikho chimodzi cha quinoa, magawo awiri a mkate wa tirigu, ndi chikho chimodzi cha mtedza, kotero muli ndi malo oti mulowe nawo. mbewu zonse pang'ono.

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