Kodi Muyenera Kudya Ma Carbs Angati Tsiku Limodzi?

Zamkati

• Kodi carbs ndi chiyani?
• "Chiwerengero" chanji ngati chakudya cha carb?
• Kodi muyenera kudya ma carbs angati patsiku?
• Kodi mungadziwe bwanji ngati mwagunda bwino macronutrient balance?
• Ayi, koma kwenikweni, ndi magalamu angati a carbs omwe muyenera kukhala nawo?
• Malingaliro a Kadzutsa
• Malingaliro a Chakudya Chamadzulo
• Malingaliro Amadzulo
• Malingaliro Osamwa
• Onaninso za

Pachikhalidwe, tasiyana ndi mafuta-phobia (pomwe ndimakulira zaka za m'ma 90, ma avocado amawerengedwa kuti ndi "onenepa" ndipo ma cookie opanda mafuta anali "grail yopanda mlandu" yoyera) mafuta, otsika-carb keto zakudya. Zakudya za keto zidayamba kugwiritsidwa ntchito ngati mankhwala a khunyu osamva mankhwala m'zaka za m'ma 1920 - ndipo zimagwiritsidwabe ntchito mpaka pano. Koma tsopano akuwerengedwa kuti ndi chakudya chochepetsa thupi.

Ndimapeza mafunso ambiri okhudzana ndi chakudya kuchokera kwa omwe ndimadya nawo: Kodi ndi oyipa? Ndi zabwino? Kwina pakati? Werengani kuti mudziwe zambiri.

Kodi carbs ndi chiyani?

Choyamba, kumanani ndi macronutrients: carbs, mafuta, ndi protein. Cholinga chachikulu cha carbs ndikukupatsani mphamvu. (FYI: Mafuta amagwiritsidwa ntchito ngati mphamvu, nawonso. Koma amatetezanso ziwalo, zimakupangitsani kutentha, komanso zimathandizira kupanga mahomoni ndi kukula kwa maselo. Mapuloteni amapereka mapangidwe a maselo anu ndi minofu ndipo amagwiritsidwa ntchito pogwira ntchito ndi kulamulira machitidwe ambiri a thupi. ) Zakudya zambiri zomwe mumadya zimaphwanyidwa ndimadzimadzi kukhala shuga, womwe umagwiritsidwa ntchito ngati mphamvu yopatsira ma cell anu, ziwalo, ndi ziwalo zanu. Ma carbs amathanso kusungidwa-titero ngati ma cell amafuta oti mugwiritse ntchito pambuyo pake. (Ndicho chifukwa chake anthu ena amachita zotsitsa pa carb.)

Matani a zakudya amakhala ndi ma carbs. Palinso zoonekeratu monga mkate, oats, ndi mpunga, kapena maswiti monga keke, makeke, buledi, maswiti, ndi tchipisi. Koma nyemba ndi mphodza, zipatso ndi madzi a zipatso, mkaka ndi mkaka, komanso masamba monga mbatata, nandolo, ndi chimanga ali ndi ma carbs. zamasamba osakhuthala.)

Carbs amapangidwa ndi fiber, wowuma, ndi shuga. Pali makilogalamu anayi pa gramu ya chakudya. Nthawi zambiri mumamva za ma carbs "osavuta" ndi "complex" carbs.

• Ma carbs osavuta ndi shuga-shuga yemwe amapezeka mwachilengedwe mu zakudya ndi shuga womwe umawonjezeredwa ku zakudya. Zitsanzo zina zofala za ma carb osavuta ndi zakumwa zotsekemera ndi shuga, maswiti, zopangira zoyera, ndi msuzi wa zipatso. Kafukufuku wambiri adalumikiza kudya kwambiri ma carbs osavuta pazinthu zathanzi monga kunenepa kwambiri, matenda ashuga, ndi matenda amtima. Ma carb osavuta ndiomwe mukufuna kuchepetsa.
• Ma carbs ovuta amakhala ndi michere yambiri ndipo amapukusa pang'onopang'ono. Zitsanzo zina zofala ndi mbewu zonse, nyemba ndi nyemba, masamba, ndi zipatso zonse. (Zambiri pa izi: Upangiri wa Mkazi Wathanzi Kudya Zakudya Zam'madzi-Zomwe Sizikutanthauza Kudula)

Mukamadya carbs, shuga wamagazi anu (shuga wamagazi) amatuluka. Kudya zakudya zomwe zili ndi mapuloteni komanso / kapena mafuta nthawi yomweyo kumachepetsa momwe kuwonongekako kumachitikira, komwe kumathandizira kukhalabe ndi shuga wokhazikika wamagazi m'malo mowapangitsa kupindika kwakuthwa kenako kuwonongeka. Ulusi umathandizanso kuti m'mimba muchepetse. Ndicho chifukwa zakudya zonse-zomwe mwachilengedwe zimakhala ndi mapuloteni, mafuta, ndi fiber-ndizabwino.

"Chiwerengero" chanji ngati chakudya cha carb?

Kuphatikizika kwa carbohydrate ndikofanana ndi pafupifupi 15 magalamu. Zakudya izi zimakhala ndi magalamu 15 a carbs (kuphatikiza zina zake):

• 1/3 mpaka 1/2 chikho chophika tirigu
• 1 chidutswa cha mkate
• 1/3 mpaka 1/2 chikho chophika pasitala
• 1/3 mpaka 1/2 chikho chophika (kapena 1/4 chikho chouma) nyemba, nandolo, kapena mphodza
• 1/2 chikho chophika mbatata kapena chimanga
• 1/2 ya mbatata yophika kapena mbatata
• 1 chikho yophika dzungu kapena yozizira sikwashi
• 3/4 mpaka 1 chikho cha zipatso
• 1/2 ya nthochi ya 9-inchi
• 1 apulo kapena peyala
• 1/4 chikho zipatso zouma
• 1/2 chikho madzi a zipatso
• Mkaka uliwonse wa mkaka umakhala ndi magalamu 12 mpaka 15 (ngakhale kuti yogati yachi Greek ndi Icelandic yophwanyidwa nthawi zambiri imakhala yocheperako, pafupifupi 8 pa kapu)

Kodi muyenera kudya ma carbs angati patsiku?

"Zimatengera" siyankho losangalatsa. Koma ndi ma carbohydrate angati omwe mumafunikira patsiku amakhudzana kwambiri ndi mapangidwe anu apadera - komanso zinthu monga kuchuluka kwa zochitika, kaya muli ndi vuto lililonse, kapena muli ndi pakati kapena mukuyamwitsa. Zosowa zanu zimatha kusinthasintha. (Nazi zonse zomwe muyenera kudziwa zokhudza kupalasa njinga zama carb.)

Kwa imodzi, mutha kuzindikira kuti mumafunikira ma carbohydrate osiyanasiyana m'malo osiyanasiyana kapena munthawi zina pachaka. Anthu omwe ali ndi vuto losokonezeka nyengo (SAD) atha kumangokhalira kudya zakudya zopatsa mphamvu m'miyezi yakuda kwambiri popeza magawo a serotonin omwe amachititsa kuti munthu azikhala ndi vuto lokhazikika mumtima amatenga gawo la serotonin. Izi ndizofunikira kuti mukhazikike milingo ya serotonin ndichifukwa chake mungafune ma carbs pa tsiku lovuta kapena mutatha kupatukana.

Mapulani osiyanasiyana amafunikira magawanidwe osiyanasiyana a carbs ku mafuta ndi mapuloteni. Malangizo a 2015-2020 Zakudya kwa anthu aku America amalimbikitsa kuti azidya 45 mpaka 65 peresenti ya zopatsa mphamvu zathu tsiku lililonse ngati zimam'patsa mphamvu. Kuti ndikupatseni malo owerengera mpira, pa zakudya zopatsa mphamvu ma calorie 2,000, ndiye paliponse magalamu 225 mpaka 325. Kuchuluka kwa mavidrohydrate patsiku (malinga ndi malangizo awa) ndi magalamu 130-pafupifupi asanu ndi atatu kapena asanu ndi anayi a magalamu 15 a carbohydrate patsiku.

Monga momwe zimatchulidwira, zakudya zokhala ndi ma carb ochepa (monga Atkins kapena LCHF zakudya) nthawi zambiri zimaphatikizapo kulikonse kuyambira 20 mpaka 100 magalamu amafuta patsiku. Zakudya za ketogenic ndi a kwambiri Zakudya zochepa za carb (~ 10 peresenti ya ma calories onse ochokera ku carbs) okhala ndi mapuloteni ochepa (~ 20%) ndi mafuta ambiri (~ 70%). Kwa munthu yemwe ali ndi zakudya zopatsa mphamvu 2,000, ndiye pafupifupi magalamu 20 a carbs patsiku - pafupifupi kukula kwa kagawo kakang'ono ka mkate. Ngati izo zikumveka zotsika kwenikweni, mukulondola: Ndi.

Nthawi zina ndimawona makasitomala akudzitsitsa okha chifukwa cholephera kukhalabe pagulu ndi zakudya zilizonse zomwe zikuyenda. Koma nthawi zambiri thupi lanu limalimbana ndi zolinga zazikulu chifukwa likuyesera kukuuzani zinazake. Kusangalala ndi chakudya chomwe chimakukondani komanso chomwe chimakupatsani mwayi wosinthasintha malinga ndi moyo weniweni ndichinthu chomwe mudzakhale nacho nthawi yayitali ngakhale mafashoni amabwera. (Onani: Chifukwa Chake Muyenera Kuganizira Kuchepetsa Zakudya Zoletsa)

Ngati mukufuna kudya zakudya zochepa zama carb ndikutsata macronutrients anu (ndipo ngati wothandizira zaumoyo wanu akuwona kuti ndizotetezeka kwa inu), mutha kusintha chiŵerengero chanu cha ma carbs ku mapuloteni ndi mafuta mpaka mutapeza zomwe zimamveka zokhazikika komanso zosangalatsa mukadali. kukulolani kukwaniritsa zolinga zanu. Izi zati, ngati mukumva kuti mukuyambiranso kuganizira, khalani ndi mbiri yosadya bwino, kapena mukulimbana ndi kukhazikitsa chakudya choyenera, kugwira ntchito ndi katswiri wazakudya kungakuthandizeni kuti musinthe poonetsetsa kuti muli ndi chithandizo chomwe mungafune kupewa kukankha fumbi lazinthu zam'mbuyomu kapena kukupangitsani kumva kuti mwatopa.

Kodi mungadziwe bwanji ngati mwagunda bwino macronutrient balance?

Kudya ma carbohydrate ochepa kwambiri kungakupangitseni kukhala waulesi komanso wotopa m'maganizo. Mwinanso mungadzimve kuti mukukwiya kapena mukuvutikira "kuzisunga pamodzi" mwamalingaliro. Anthu ena amathanso kumva njala ngati sakudya chakudya chokwanira. Chifukwa zakudya zambiri zokhala ndi ma carb ndi magwero abwino a fiber, kusapeza bwino kwa m'mimba monga kudzimbidwa ndi vuto lomwe limafala chifukwa chosadya mokwanira. (Ndicho chifukwa chake kudzimbidwa pazakudya za keto ndi nkhani yeniyeni.) Onetsetsani kuti mukumenyabe cholinga cha tsiku ndi tsiku cha 25 mpaka 35 magalamu a fiber ndi kumwa madzi ambiri kuti zinthu ziyende.

Kudya chakudya chambiri chambiri chokhudzana ndi zomanga thupi ndi mafuta kungakupangitseni kumva kuti mukuvutika kukhala wokhutira, chifukwa mumawotcha pakudya ndi zokhwasula-khwasula mwachangu, ndikupangitsa kuti magazi azikhala ndi shuga wambiri, kenako nkuwonongeka. Popita nthawi, kukwera mosalekeza izi "shuga wodzigudubuza" kumatha kubweretsa matenda a shuga kapena insulin kukana.

Ayi, koma kwenikweni, ndi magalamu angati a carbs omwe muyenera kukhala nawo?

Monga podumphira, ndimalimbikitsa kukhala ndi gwero la ma carbs pazakudya zanu zilizonse. Kaya mumapeza kuchokera ku mbewu, nyemba, masamba okhuthala, zipatso, kapena mkaka zili ndi inu. Pofuna kukuthandizani kuti musamaganize mopitirira muyeso, lembani theka la nkhomaliro yanu kapena mbale ya chakudya chamadzulo osakhala owuma, kotala limodzi ndi zomanga thupi, komanso kotala lomaliza ndi zopatsa mphamvu. Kufalitsa ma carbs mosalekeza patsikulo kungathandizenso kusunga shuga wamagazi anu, omwe amathandizira mphamvu zopitilira muyeso komanso kusinthasintha kwamaganizidwe.

Nazi zitsanzo za chakudya ndi zokhwasula-khwasula zomwe, mukasankha imodzi mgulu lililonse, perekani ma gramu osachepera 130 a carbs. Ngati mukufuna zina, mverani zomwe thupi lanu likufunsira ndikuphatikizanso ma carb ena momwe zimamveka bwino kwa inu. (Zokhudzana: Momwe Mungachepetse Kunenepa Popanda Kusiya Ma Carbs, Malinga ndi Bob Harper)

Malingaliro a Kadzutsa

• 1 chikho chophika oats (30 magalamu) + 1/2 nthochi yapakati (15 magalamu) + supuni 1 mtedza batala
• 1 chikho cha raspberries (15 magalamu) + 3/4 chikho plain Greek yoghurt (~ 8 magalamu) + 1/4 chikho chotsika shuga wambiri wa fiber (~ 8 magalamu)
• Sipinachi ndi bowa omelet ndi magawo awiri a chotupitsa cha tirigu wonse (~ 30 magalamu)

Malingaliro a Chakudya Chamadzulo

• Sipinachi saladi ndi 1/2 chikho cha nandolo (22 magalamu), 1 chikho tomato chitumbuwa (5 magalamu), ndi 1/2 chikho grated kaloti (5 magalamu), ndi mafuta azitona ndi vinyo wosasa kuvala
• Sangweji ya batala yamchere pa magawo awiri a mkate wambewu (30 magalamu) ndi mbali ya 1 chikho kaloti wamwana (7 magalamu) ndi salsa
• 1.5 makapu msuzi wa minestrone (~ 30 magalamu) ndi mpukutu wawung'ono wa tirigu (15 magalamu)

Malingaliro Amadzulo

• 1 chikho chokwanira tirigu wathunthu kapena pasitala (32 mpaka 40 magalamu) ndi nkhuku yophika 3 oz ndi 1 chikho broccoli (5 magalamu)
• 1 chikho cha masamba (~ 30 magalamu) ndi 1 chikho cha kolifulawa mpunga (5 magalamu) kapena 1/3 chikho bulauni mpunga (15 magalamu)
• 3 oz yophika nsomba ndi 1/2 chikho chophika mbatata (15 magalamu) ndi 1 chikho amadyera yophika (5 magalamu); 1 chikho zipatso (~ 15 magalamu) kwa mchere

Malingaliro Osamwa

• 3 makapu a popcorn (~ 15 magalamu)
• 1 apulo yaying'ono (~ 15 magalamu) ndi supuni 1 mtedza batala
• Supuni 2 hummus (5 magalamu) ndi 1 oz ozaza tirigu (15 magalamu)

Onaninso za