Coach Nutrition uyu akufuna kuti mudziwe kuti kudya ma carbs usiku sikungakupangitseni kunenepa

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Kwezani dzanja lanu ngati munauzidwapo kuti kudya ma carbs usiku ndikovuta kwambiri. A Shannon Eng, katswiri wodziwika bwino wazakudya zolimbitsa thupi komanso mayi kumbuyo @caligirlgetsfit, wabwera kudzathetsa nthanoyo kamodzi kokha.

Masiku angapo apitawa, Eng adapita kukadya chakudya chamadzulo usiku ndi abwenzi angapo ndipo adalamula spaghetti. "Awiri mwa Atsikana ena adanena kuti samadya ma carbs usiku chifukwa akuwopa kuti ma carbs anganenepe," adatero posachedwa pa Instagram. (Zokhudzana: Chifukwa Chake Muyenera Kusiya Zakudya Zoletsa Kamodzi)

Koma zoona zake n’zakuti, ma carbs sangakupangitseni kulemera malinga ngati mukudya mkati mwa “ndalama zanu zamphamvu,” Eng anafotokoza. "Monga momwe mukudya mphamvu zomwe mumawotcha," adalemba. "Malingana ngati ma calories omwe mumadya usiku ali mkati mwa kuchuluka kwa thupi lanu, simudzakhala wonenepa!" (Zogwirizana: Kodi Muyenera Kudya Ma Carbs Angati Tsiku Limodzi?)

Eng akuti ndizowona kwa zilizonse macronutrients omwe mumasankha kudya madzulo. "[Zilibe kanthu] kaya ndi ena mwa ma macro anu: ma carbs, mafuta, mapuloteni-thupi lanu silingakhale lolemera usiku pokhapokha mutadya pamwambapa!" Zachidziwikire, amapatsidwa kuti mukudya kale chakudya choyenera, kuwerengera ma macro anu, ndikukhala moyo wokangalika. Ndikoyeneranso kuzindikira kuti thupi lirilonse ndi losiyana; Kafukufuku akuwonetsa kuti zinthu monga metabolism, mahomoni, ndi insulin zimatha kuthandizira momwe thupi lanu limasungira ndikusunga ma carbs. Komanso, mitundu Zakudya zomwe mumadya usiku kwambiri zingasokoneze kulemera kwanu kwakanthawi.

Ponseponse, lingaliro la Eng ndikuti wathanzi Kugwiritsa ntchito carb kumatha kukhala kothandiza pamoyo wanu. Adafotokozeranso kuti amakonda kudya mafuta owonda kwambiri kuti apange mapuloteni owonjezera komanso kuphatikiza ma carbs mozungulira nthawi yophunzitsira kuti akhale ndi mphamvu komanso kuti achire.

Ma Carbs apeza mwachisoni rap yoyipa kwa nthawi yayitali. M'malo mwake, izi zitha kufotokoza chifukwa chake anthu amapitilizabe kuyesa kugwiritsa ntchito ma carbohydrate awo kudzera m'njira monga zakudya zamtundu wa keto, zomwe zimasiya ma carbs pafupifupi kotheratu, kukwera njinga zama carb, zomwe zimalola omwe amadya zakudya zochepa kwambiri kuti asinthe madyedwe awo potengera nthawi yomwe amadya. masiku ovuta ophunzitsira, ndi kubweza katundu wa carb, zomwe zimaphatikizapo kudya ma carbs ambiri masana. Mndandanda ukupitirira.

Koma ndi bwino kukumbukira kuti kupitirira mkate, pasitala, mpunga, ndi mbatata, ma carbs amapezekanso mu zipatso, masamba obiriwira, nyemba, ngakhale mkaka. Zakudya izi ndizodzaza ndi zakudya zina zopatsa thanzi, kuphatikiza mavitamini B, vitamini C, potaziyamu, calcium, ndi fiber, chifukwa chake mukamachepetsa carbs, mutha kukhala mukusowa zinthu zabwino zambiri zomwe zimathandiza kuti thupi lanu likule bwino.

Monga Eng amanenera, bola mutakhala wanzeru pazakudya zanu zama carb, ndikuyang'anira kuchuluka ndi mtundu wake,liti kuwawononga sikuyenera kukhala kofunikira. (Mukuyang'ana njira zopangira mafuta pazakudya? Onani malangizo a amayi athanzi okhudza kudya ma carbs-omwe samakhudza kuwadula.)

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