Kodi Muyenera Kudya Ma Carbs Angati Tsiku Lililonse Kuti Muchepetse Kunenepa?

Zamkati

• Chifukwa chiyani mungafune kudya ma carbs ochepa?
• Zomwe zimawerengedwa ngati chakudya chochepa cha carb?
• Momwe mungasankhire kudya kwanu kwa carb tsiku lililonse
• Kudya magalamu 100-150 patsiku
• Kudya magalamu 50-100 patsiku
• Kudya magalamu 20-50 patsiku
• Ndikofunika kuyesa
• Mitundu ya carbs ndi zomwe muyenera kuganizira
• Zakudya zochepa zama carb zimakuthandizani kuwotcha mafuta
• Mfundo yofunika

Zakudya zochepa zama carbohydrate zitha kukhala zothandiza kwambiri pakuchepetsa thupi, malinga ndi kafukufuku.

Kuchepetsa ma carbs kumachepetsa njala yanu ndikupangitsa kuti muchepetse kunenepa, kapena kuchepa thupi popanda kufunika kuwerengera zopatsa mphamvu.

Kwa anthu ena, chakudya chochepa kwambiri cha carb chimawalola kudya mpaka kukhuta, kukhala okhutira, komanso kuchepa thupi.

Chiwerengero cha ma carbs omwe munthu amadya tsiku lililonse kuti achepetse thupi chimasiyana kutengera msinkhu wawo, kugonana, mtundu wa thupi, komanso magwiridwe antchito.

Nkhaniyi ikufotokoza kuchuluka kwa ma carbs omwe muyenera kudya patsiku kuti muchepetse kunenepa.

Chifukwa chiyani mungafune kudya ma carbs ochepa?

Maupangiri a Zakudya kwa Anthu aku America amalimbikitsa kuti ma carbs apereke 45-65% yazakudya zanu za tsiku ndi tsiku zama kalori azaka zonse komanso akazi ().

Malinga ndi Food and Drug Administration (FDA), Daily Value (DV) ya carbs ndi magalamu 300 patsiku mukamadya zakudya zopatsa ma calorie 2,000 (2).

Anthu ena amachepetsa kudya kwa carb tsiku lililonse ndi cholinga chochepetsa thupi, ndikuchepetsa mpaka magalamu 50-150 patsiku.

Kafukufuku wasonyeza kuti zakudya zotsika kwambiri zama carb zitha kukhala gawo la njira yochepetsera thupi.

Zakudya izi zimakulepheretsani kudya chakudya - kuphatikiza shuga ndi sitashi monga mkate ndi pasitala - ndikuzisinthanitsa ndi mapuloteni, mafuta athanzi, ndi masamba.

Kafukufuku akuwonetsa kuti chakudya chochepa cha carb chimatha kuchepetsa chidwi cha munthu, kumamupangitsa kuti adye zopatsa mphamvu zochepa, ndikuwathandiza kuti achepetse kunenepa kwambiri kuposa zakudya zina, bola azisunga zakudya ().

M'maphunziro poyerekeza zakudya zochepa zama carb komanso mafuta ochepa, ofufuza amayenera kuletsa mafuta m'magulu ochepa mafuta kuti zotsatira zake zifanane, koma magulu otsika a carb amakhalabe othandiza kwambiri (4,).

Zakudya zochepa zama carb zimakhalanso ndi maubwino omwe amapitilira kungochepetsa thupi. Amatha kuchepetsa shuga m'magazi, kuthamanga kwa magazi, ndi triglycerides. Zitha kuthandizanso kukulitsa cholesterol cha HDL (chabwino) ndikusintha kachitidwe ka cholesterol cha LDL (choyipa) (,).

Zakudya zochepa zama carb nthawi zambiri zimapangitsa kuti muchepetse thupi komanso kuti mukhale ndi thanzi labwino mukamayerekezera ndi zopatsa mphamvu, mafuta ochepa omwe anthu ambiri amalimbikitsabe. Pali umboni wochuluka wotsimikizira lingaliro ili (8, 9,).

Kafukufuku wambiri akuwonetsa kuti zakudya zochepa zama carb zitha kukhala zothandiza komanso zathanzi kuposa zakudya zamafuta ochepa.

Zomwe zimawerengedwa ngati chakudya chochepa cha carb?

Palibe tanthauzo lomveka bwino la zomwe zimadya zakudya zochepa za carb, ndipo zomwe zili zochepa kwa munthu m'modzi sizingakhale zochepa kwa wina.

Kudya kwabwino kwa carb kumadalira msinkhu wawo, jenda, kapangidwe ka thupi, magwiridwe antchito, zokonda zawo, chikhalidwe cha chakudya, komanso thanzi lamankhwala pano.

Anthu omwe amachita masewera olimbitsa thupi ndipo amakhala ndi minyewa yambiri amatha kupirira ma carbs ambiri kuposa omwe amangokhala. Izi zimagwira makamaka kwa iwo omwe amachita zolimbitsa thupi kwambiri, monga kunyamula zolemera kapena kuthamanga.

Thanzi lamagetsi ndilofunikanso kwambiri. Anthu akamakhala ndi matenda amadzimadzi, kunenepa kwambiri, kapena mtundu wa 2 shuga, carb yawo imafunika kusintha.

Anthu omwe amagwera m'maguluwa sangathe kupirira ma carbs ambiri.

Zakudya zabwino kwambiri za carb zimasiyana pakati pa anthu, kutengera magwiridwe antchito, thanzi lamatenda apano, ndi zina zambiri.

Momwe mungasankhire kudya kwanu kwa carb tsiku lililonse

Ngati mungochotsa mafuta osapatsa thanzi kuchokera pa zakudya zanu, monga tirigu woyengedwa komanso shuga wowonjezera, mudzakhala bwino panjira yopita ku thanzi labwino.

Komabe, kuti mutsegule zopindulitsa zamafuta zamafuta ochepa a carb, muyeneranso kuletsa magwero ena a carb.

Palibe mapepala asayansi omwe amafotokoza ndendende momwe angafanane ndi chakudya cham'madzi ndi zosowa za munthu aliyense. Magawo otsatirawa akukambirana zomwe akatswiri ena odyera zakudya amakhulupirira ponena za kudya kwa carb ndi kuonda.

Kudya magalamu 100-150 patsiku

Uku ndikudya pang'ono kwa carb. Itha kugwira ntchito kwa anthu owonda, otakataka, ndikuyesera kukhala athanzi ndikulemera.

Ndizotheka kuti muchepetse izi - komanso zilizonse - kudya carb, koma mungafunikenso kudziwa kuchuluka kwa ma calorie ndi magawo ake kuti muchepetse kunenepa.

Ma carbs omwe mungadye ndi awa:

• masamba onse
• zipatso zingapo patsiku
• chakudya chocheperako, monga mbatata, mbatata, ndi njere zathanzi, monga mpunga ndi phala

Kudya magalamu 50-100 patsiku

Mtunduwu ukhoza kukhala wopindulitsa ngati mukufuna kuonda kwinaku mukusunga zina zama carb mu zakudya. Zitha kuthandizanso kuti muchepetse kunenepa kwanu ngati mumaganizira ma carbs.

Ma carbs omwe mungadye ndi awa:

• masamba ambiri
• 2-3 zidutswa za zipatso patsiku
• ma carbs owuma ochepa

Kudya magalamu 20-50 patsiku

Apa ndipamene chakudya chotsika kwambiri cha carb chimakhudza kwambiri kagayidwe kake. Izi ndizotheka kwa anthu omwe akufuna kuonda mwachangu, kapena ali ndi mavuto amadzimadzi, kunenepa kwambiri, kapena matenda ashuga.

Mukamadya zosakwana 50 magalamu patsiku, thupi limalowa ketosis, ndikupatsa mphamvu ubongo kudzera m'matupi a ketone. Izi zitha kuchepa chilakolako chanu ndikupangitsani kuti muchepetse thupi.

Ma carbs omwe mungadye ndi awa:

• masamba ambiri otsika a carb
• zipatso zina, mwina ndi kirimu wokwapulidwa
• tsatirani ma carbs azakudya zina, monga ma avocado, mtedza, ndi mbewu

Dziwani kuti chakudya chochepa cha carb sichitanthauza kuti ndi chakudya chopanda mafuta. Pali malo azamasamba ochepa otsika kwambiri a carb.

Ndikofunika kuyesa

Munthu aliyense ndi wapadera ndipo zomwe zimagwirira ntchito munthu m'modzi sizingagwire ntchito yotsatira. Ndikofunika kuti muziyeserera nokha ndikuwona zomwe zikukuyenderani bwino.

Ngati muli ndi matenda ashuga amtundu wa 2, lankhulani ndi omwe amakuthandizani musanasinthe, chifukwa chakudyachi chimatha kuchepetsa kusowa kwanu kwa mankhwala.

Kwa anthu omwe amachita masewera olimbitsa thupi kapena akufuna kulemera, magalamu 100-150 magalamu a carbs patsiku atha kukhala ndi maubwino. Kwa iwo omwe akufuna kuchepetsa thupi mwachangu, kupita pansi pa magalamu 50 patsiku motsogozedwa ndi othandizira azaumoyo kungathandize.

Mitundu ya carbs ndi zomwe muyenera kuganizira

Chakudya chochepa cha carb sichimangokhudza kuchepa thupi, chingathandizenso kukhala ndi thanzi labwino.

Pachifukwa ichi, chakudyacho chiyenera kukhazikika pazakudya zonse, zosasinthidwa komanso magwero athanzi a carb.

Zakudya zoperewera kwambiri zama carb nthawi zambiri zimakhala zopanda thanzi.

Ngati mukufuna kukonza thanzi lanu, sankhani zakudya zosagulitsidwa monga:

• nyama zowonda
• nsomba
• mazira
• masamba
• mtedza
• mapeyala
• mafuta athanzi

Sankhani magwero amadzimadzi omwe amaphatikizapo fiber. Ngati mumakonda kudya pang'ono carb, yesani kusankha magwero osakonzedweratu, monga mbatata, mbatata, oats, ndi mpunga wofiirira.

Zowonjezera shuga ndi ma carbu ena oyeretsedwa nthawi zonse ndizosankha zopanda thanzi, ndikulimbikitsidwa kuti muchepetse kapena muzipewe.

Kuti mumve zambiri pazakudya zomwe mungadye, onani mndandanda wazakudya zochepa za carb ndi dongosolo lazakudya zochepa za carb ndi mndandanda wazosankha.

Ndikofunika kwambiri kusankha magwero a carb athanzi, okhala ndi fiber. Chakudya chopatsa thanzi chimaphatikizanso masamba ambiri, ngakhale atatsika kwambiri.

Zakudya zochepa zama carb zimakuthandizani kuwotcha mafuta

Zakudya zochepa zama carb zimachepetsa kwambiri magazi anu a insulin, mahomoni omwe amabweretsa shuga kuchokera ku carbs m'maselo amthupi.

Imodzi mwa ntchito za insulin ndikusunga mafuta. Akatswiri ambiri amakhulupirira kuti chifukwa chomwe zakudya zotsika kwambiri zama carb zimagwira ntchito bwino ndikuti amachepetsa mahomoniwa.

China chomwe insulin imachita ndikuuza impso kuti zisunge sodium. Ichi ndichifukwa chake kudya kwambiri carb kumatha kuyambitsa kusungidwa kwa madzi.

Mukadula carbs, mumachepetsa insulin ndipo impso zanu zimayamba kutulutsa madzi owonjezera (, 12).

Zimakhala zachilendo kuti anthu achepetse madzi ambiri m'masiku ochepa pakudya zakudya zochepa. Akatswiri ena odyetsa zakudya amati mwina ungataye mpaka mapaundi 5-10 (2.3-4.5 makilogalamu) motere.

Kuchepetsa thupi kumachepa sabata yoyamba, koma mafuta anu atha kupitilirabe kuchepa ngati mupitiliza kudya.

Kafukufuku wina anayerekezera zakudya zochepa za carb ndi mafuta ochepa ndikugwiritsa ntchito makina a DEXA, omwe ndi olondola kwambiri pakupanga thupi. Ma carb dieters ochepa adataya mafuta ochulukirapo ndipo adapeza minofu nthawi yomweyo ().

Kafukufuku akuwonetsanso kuti chakudya chotsika kwambiri cha carb chimathandiza kwambiri kuchepetsa mafuta m'mimba mwanu, amadziwikanso kuti mafuta a visceral kapena mafuta am'mimba. Awa ndi mafuta owopsa ndipo amagwirizana kwambiri ndi matenda ambiri ().

Ngati mwatsopano pakudya zakudya zochepa za carb, mungafunike kudutsa gawo lomwe thupi lanu limazolowera kuwotcha mafuta m'malo mwa ma carbs.

Izi zimatchedwa "low carb flu," ndipo zimatha masiku ochepa. Gawo loyambali likatha, anthu ambiri amafotokoza kuti ali ndi mphamvu zambiri kuposa kale, osamwa mphamvu zamasana zomwe zimakonda kudya kwambiri ma carb.

Kulemera kwa madzi kumatsika mwachangu pa chakudya chochepa cha carb, ndipo kuchepa kwamafuta kumatenga nthawi yayitali. Zimakhala zachizoloŵezi kumva kuti simukukhala bwino m'masiku oyambirira akuchepetsa chakudya cha carb. Komabe, anthu ambiri amamva bwino atangoyamba kumene kusintha.

Mfundo yofunika

Musanayambe chakudya chochepa cha carb, yesani kutsatira kuchuluka kwa ma carbs omwe mumadya tsiku lililonse komanso ngati ali athanzi kapena opanda thanzi. Pulogalamu yaulere ingathandize.

Chifukwa CHIKWANGWANI sichimawerengera kwenikweni ngati chakudya, mutha kupatula magalamu a fiber kuchokera ku nambala yonse. M'malo mwake, werengani ma carb net, pogwiritsa ntchito chiwerengerochi: net carbs = total carbs - fiber.

Ngati simukuchepetsa thupi kapena kuchepetsa thupi kumachedwetsa panthawi yazakudya zochepa za carb, onani zifukwa zomwe zingachitike.

Chimodzi mwamaubwino azakudya zochepa za carb ndikuti, kwa anthu ambiri, ndizosavuta kuchita. Simusowa kutsatira chilichonse ngati simukufuna.

Ingodya zamapuloteni, mafuta athanzi, ndi nyama yang'ombe pachakudya chilichonse. Phatikizanipo mtedza, njere, mapeyala, ndi mkaka wamafuta wathunthu. Komanso, sankhani zakudya zosakonzedwa.