Buku la No BS la Carbs Yabwino, Yathanzi

Zamkati

• Limbikitsani thupi lanu ndi malingaliro anu ndi ma carbu abwino
• Tikufuna ma carbs ku:
  
• Zosavuta motsutsana ndi zovuta: Mgwirizano ndi chiyani?
• Shuga ndi ma carb osavuta, ndipo matupi athu amapukusa ndi kusakaniza mwachangu
• Kodi chakudya chophweka ndi chiyani?
  
• Nkhunda ndi fiber ndizakudya zovuta
• Zakudya zovuta
  
• Njira yosavuta yamagalimoto awiri
• 1. Sankhani zakudya zonse m'malo mokonza
• 2. Phatikizani ma macronutrients
• Chifukwa chiyani shuga wamagazi imakhudza?
• Ngozi: Kuzungulira kwa mphamvu ya carb
  
• Uwu ndi ubongo wanu pa carbs
• Chifukwa chiyani timakonda ma carbs mulimonse?
• Zakudya zenizeni zimafanana ndi ma carbs abwino

Limbikitsani thupi lanu ndi malingaliro anu ndi ma carbu abwino

Makampani azakudya akhala akukuchitirani cholakwika pokhala okhumba za carbs. Ngakhale zomwe mwamvapo, chakudya sichiri ayi.

Chifukwa chake, siyani kudzimva kuti ndinu wolakwa chifukwa chogwiritsa ntchito ma macronutrient ofunikira kwambiri ndipo yang'anani njira zomwe mungagwiritsire ntchito mafuta kuti mugwiritse ntchito bwino thupi lanu labwino.

Tikufuna ma carbs ku:

• tilimbikitseni
• perekani mavitamini ndi mchere
• perekani CHIKWANGWANI chokwanira komanso chokhazikika
• kusintha thanzi m'matumbo
• kuthandizira kuzindikira

"Zakudya zabwino zomwe zimasinthidwa pang'ono, monga mbewu zonse, zipatso, ndiwo zamasamba, ndi nyemba, zapezeka kuti zimathandizira mtima, m'matumbo, komanso muubongo," atero a Katey Davidson, katswiri wodziwika bwino wazakudya ndi woyambitsa Taste of Nutrition .

"Pogwiritsa ntchito chakudya chopatsa thanzi m'zakudya zathu zomwe zimatipatsa mavitamini, michere, ma antioxidants, ndi fiber, sitiyenera kuopa."

Zosavuta motsutsana ndi zovuta: Mgwirizano ndi chiyani?

Zakudya zamadzimadzi ndi imodzi mwazinthu zazikulu zitatu zazikuluzikulu, kutanthauza kuti ndi gawo lofunikira pazakudya zathu, monga mapuloteni komanso mafuta okoma athanzi.

Timadalira ma carbs monga athu, ngakhale kuvina ku kalabu yokhala ndi abwenzi kapena kukhala pa desiki tikungokhalira spreadsheet.

Malangizo apano pakadali pano amalimbikitsa kuti zopatsa mphamvu tsiku lililonse za mibadwo yonse zimachokera ku carbs. (Gramu imodzi ya chakudya imapereka zopatsa mphamvu 4, mwa njira.)

Koma tili ndi mitundu yosiyanasiyana ya ma carb omwe mungasankhe.

Titha kulingalira kuti kolifulawa ndi wathanzi kuposa cronut. Koma bwanji?

Chabwino, chinthu chimodzi ndi chathunthu, chakudya chenicheni, ndipo chimzake chimakhala chokoma, chosakanizidwa. Chifukwa china chimakhudzana ndi momwe ma carbs ena amapangitsira milingo yathu ya shuga kukhala wonky pang'ono.

Shuga ndi ma carb osavuta, ndipo matupi athu amapukusa ndi kusakaniza mwachangu

Davidson anati: "Kudya mopitirira muyeso, [shuga] kumayambitsa kukwera-ndi-kutsika, komwe kumabweretsa shuga wosakhazikika wamagazi." Ngati mungadye cronut wamasana amenewo, mudzapeza zonunkhira mwachangu, zomwe mwina zikutsatiridwa ndi katsabola komwe kangakutumizireni kubwerera ku ophika buledi.

Kodi chakudya chophweka ndi chiyani?

• shuga patebulo
• shuga wofiirira
• shuga
• wachinyamata
• mkulu wa chimanga wa fructose
• wokondedwa
• agave
• mkaka (lactose)
• chipatso (fructose)

Ndi chidziwitsochi, mutha kuyesedwa kuti mutchule ma carbs osavomerezeka kuti ndi oyipa kapena oletsedwa, koma sizikhala choncho nthawi zonse.

Davidson anati: "Ngakhale tikufuna kuchepetsa shuga wosavuta wowonjezeredwa muzakudya monga soda, timadziti, ndi zakudya zopangidwa," shuga wosavuta angatithandizire kupeza mphamvu mwachangu. "

Mungafunikire kufikira shuga wosavuta kuti akulimbikitseni musanalowe nawo masewera olimbitsa thupi kapena nthawi yayitali ngati kwakhala kanthawi kuyambira pomwe mudadya. Ganizirani za wothamanga yemwe amamenyetsa gel osakaniza kapena kumwa mowa pa masewera.

Komanso, shuga wina yemwe amapezeka mwachilengedwe ali muzakudya zabwino kwa inu.

Mkaka watsimikizira zaumoyo ndi zipatso, bola ngati mudya chipatso chonsecho, mupatseni chakudya chosavuta komanso chovuta. Kumwa msuzi wopanda zipatso, wopanda fiber, ndi nkhani ina yosayenera.

Gwiritsani ntchito apulo lonse kapena nthochi kuti mutsimikizire kuti mukupeza fiber, carb yofunika kwambiri - ndi ina yomwe muyenera kudziwa.

Nkhunda ndi fiber ndizakudya zovuta

CHIKWANGWANI chimatithandiza kuchotsa zinyalala.

• Zida zosasungunuka amatulutsa chopondapo chathu ndikutolera zinyalala panjira. Timapeza fiber yathu yosasungunuka kuchokera ku mbewu zonse ndi ndiwo zamasamba.
• CHIKWANGWANI sungunuka imakopa madzi ndipo "imapanga mtundu wa gel osungunuka m'matumbo mwathu," akutero Davidson. Izi zimayenda m'mimba mwathu ndipo zimamangidwa ndi cholesterol ndi mafuta kuti zithetsedwe.

"Chifukwa cha kapangidwe kake, amatenga nthawi yayitali kuti matupi athu agayike komanso zimakhudza magawo athu ashuga wamagazi," akutero Davidson.

Zakudya zovuta

• zipatso zonse
• masamba
• mtedza
• nyemba
• mbewu zonse
• mankhwala onse tirigu

Zopindulitsa za CHIKWANGWANI zimangodutsa maulendo olimbikitsa kupita ku loo. Kwa imodzi, fiber imakupangitsani kuti mukhale okhutira.

Chifukwa chake, ngati musankha kolifulawa m'malo mwa cronut yodzala ndi shuga, mudzakhala okhutira nthawi yayitali.

Njira yosavuta yamagalimoto awiri

Tsatirani malangizo awiriwa pochepetsa zakudya zopatsa thanzi:

1. Sankhani zakudya zonse m'malo mokonza

Tsikani msuzi wa zipatso ndikusankha chipatsocho. "Zipatso zonse zimakhala ndi ulusi, womwe umathandizira kuti chakudya chisamayende bwino motero kumachepetsa kusinthasintha kwa magazi m'magazi," akutero Davidson.

Sankhani tirigu wathunthu kapena tirigu wathunthu, inunso. "Zakudya zam'madzi zoyengedwa zimakonzedwa m'njira yochotsera zina kapena zina zonse zoyambilira," akuwonjezera.

2. Phatikizani ma macronutrients

Idyani carbs ndi mapuloteni ndi mafuta ngati kuli kotheka. Mwachitsanzo, Davidson amalimbikitsa kuphatikiza yogati wachi Greek ndi zipatso kuti apeze mapuloteni, mafuta, komanso ma carbs osavuta komanso ovuta.

"Puloteni mu yogurt ikuthandizani kuchepa pang'onopang'ono ndikupatseni ma amino acid ofunikira kuti minofu ikule," akufotokoza. "Chipatso chimakupatsa mphamvu yofulumira yomwe thupi lako limayang'ana pomwe ikuperekanso ma antioxidants ndi fiber. Pamapeto pake, mafutawo amafunika kulawa komanso kapangidwe ka maselo ndi chitukuko. ”

Kuphatikiza ma macronutrients kuli ndi phindu lina losunga magawo a carb poyang'anira.

Chifukwa chiyani shuga wamagazi imakhudza?

Maselo athu amafuna shuga (shuga) wokhazikika kuti agwire ntchito yake ndikuti tizigwirabe ntchito.

Mahomoni awiri, insulin ndi glucagon, amayang'anira magazi athu m'magazi. Titha kuthandiza kuthandizira dongosolo lathu la endocrine potipatsa mphamvu ndi ma carbs omwe samatulutsa magazi athu m'magazi.

Ngozi: Kuzungulira kwa mphamvu ya carb

1. Mukadya carb yosungunuka, thupi lanu limasandulika shuga ndikukayika m'magazi anu.
2. Kuchuluka kwa magazi m'magazi kumatsimikizira kuti kapamba wanu amapanga insulin.
3. Insulin amauza maselo anu kuti atsegule zitseko ndikulowetsa shuga. Maselo anu adzawagwiritsa ntchito akafuna mphamvu yomweyo, monga ngati mwayambira kalasi yanjinga zamkati. Koma ngati mukungokhala chillin ', minofu yanu ndi ziwindi zanu zimasunga shuga ngati glycogen kuti mugwiritse ntchito pambuyo pake.
4. Potsirizira pake, mlingo wa shuga m'magazi anu umayamba kubwerera pansi.
5. Kutsika kumatumiza uthenga wosiyana ndi kapamba wanu, nthawi ino kupanga glucagon.
6. Glucagon ndiye amauza minofu yanu ndi chiwindi kuti amasule glycogen iliyonse yomwe akhala akusunga m'magazi anu kuti agwiritse ntchito mphamvu.

Kudya ma carbs oyeretsedwa kapena ochuluka kwambiri kungapangitse njirayi kukhala yoyendetsa rollercoaster yomwe simukuwoneka kuti ikutsika.

Ma carbs odyera mwachangu amathyola shuga wamagazi anu kenako ndikuwuphwanya, ndikukusiyani mukutopa ndikukhumba ma carbs ambiri kuti mukonzenso mphamvu.

Kugwiritsa ntchito nthawi yayitali ma carbs oyeretsedwanso kumatha kuyambitsa:

• insulin kukana
• matenda a shuga
• mtundu wa 2 shuga

Uwu ndi ubongo wanu pa carbs

Timakonda kuganiza zakudya kwa carb ngati chofunikira pakuchita masewera olimbitsa thupi. Usiku usanachitike tsiku lalikulu, wopambana amafunafuna mbale ya pasitala kuti ipope minofu yake ndi glycogen.

Koma maubongo athu amafunikira ma carbs okoma monga momwe amachitira ma quads athu. Kafukufuku wina adawonetsa kuti zakudya zamafuta ochepa zimatha kusokoneza kukumbukira.

Mwa kunyalanyaza malingaliro anu a carbs, "mutha kukhala ndi vuto laubongo ndikukhala ndi vuto lomvetsera," akutero Davidson.

Komabe, anthu ena omwe ali ndi vuto linalake laubongo, monga khunyu kapena matenda a Alzheimer's, adachepetsa zizindikiritso zama carb ochepa kapena ketogenic. Lankhulani ndi dokotala wanu kuti mudziwe ngati njira yotsika kwambiri ya carb ingakupindulitseni kapena kukupweteketsani.

Chifukwa chiyani timakonda ma carbs mulimonse?

Zakudya zamadzimadzi zimakhala ndi mbiri yoyipa m'makampani azakudya ndi zopatsa thanzi chifukwa ndizosavuta kutenga ndikudya mopitirira muyeso, makamaka mtundu wopanda thanzi.

Davidson anati: "Anthu aku North America amakonda kudya zakudya zopatsa thanzi [zopatsa mphamvu], chifukwa zakudya zambiri zomwe zimakonzedwa zimakhala ndi shuga wowonjezera ndipo amapangidwa ndi ufa woyera."

Ngakhale tikudziwa kuti ma carb oyeretsedwa atha kuwononga matupi athu, titha kuwapeza chifukwa chakulakalaka kwambiri, chifukwa cha shuga wambiri.

"Popeza matupi athu amakonda zakudya zotsekemera," akutero Davidson, "izi zimatumiza zisonyezo zosangalatsa ku likulu la mphotho muubongo wathu ndikuwuza ubongo kuti, 'Izi ndizabwino.'”

Ndi ma carbs oyeretsedwa, omwe ndi osavuta, chisangalalo chimakhala posachedwa. Ndipo kuwonongeka kwa shuga komwe sikungapeweke kumabwera mwachangu. Ndicho chifukwa chake nthawi zambiri timafuna zambiri.

Ngati tili achisoni kapena opanikizika, titha kudzilimbitsa tokha polemba mobwerezabwereza ma carbs, kuwonetsa kafukufuku wakale.

Zakudya zenizeni zimafanana ndi ma carbs abwino

Kusankha zakudya zonse m'malo mosakaniza zinthu zomwe zasinthidwa komanso kudya ma carbs osakanikirana ndi mapuloteni ndi mafuta kumathandiza kuchepetsa kudya kwambiri ndikumakupangitsani kuti mukhale omasuka nthawi yayitali ndikusunga shuga m'magazi anu.

Carbs si mdani. Mumafunikira mphamvu. Kumbukirani kuti zipatso ndi ndiwo zamasamba ndi carbs, ndipo tikudziwa kuti izi zimatipatsa micronutrients ofunikira.

Ndi zakudya zabodza zomwe timafuna kuziphika. Ndimakonda pizza? Osanena kutsanzikana ndi chitumbuwa. Ingosankha kutumphuka kwa kolifulawa, njuchi zatsopano mozzarella, ndi zojambula zomwe mumakonda. Muli ndi izi.

A Jennifer Chesak ndi mkonzi wolemba mabuku pawokha ku Nashville komanso wophunzitsa kulemba. Amakhalanso woyenda maulendo, kulimbitsa thupi, komanso wolemba zaumoyo pazolemba zingapo zamayiko. Anapeza Master of Science mu utolankhani kuchokera ku Northwestern's Medill ndipo akugwira ntchito yolemba zopeka zoyambirira, zomwe zidakhazikitsidwa ku North Dakota kwawo.