Phunziroli Pa Ma Carbs Angakupangitseni Kuganiziranso Za Keto Zakudya Zanu

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Chifukwa chachikulu chomwe akatswiri ambiri azakudya amakayikira zakudya zochepa za carb ndikuti kupewa gulu la chakudya kumatanthauza kuchepetsa mavitamini, michere, ndi zakudya zina. (Onani: Chifukwa Chiyani Kadyedwe Kameneka Amatsutsana Kwathunthu ndi Zakudya za Keto) Kafukufuku waposachedwa wolipiridwa ndi World Health Organisation ndikufalitsa mu The Lancet akupereka mfundo zawo zabwino zatsopano. Kudula ma carbs kumawoneka kukhala ndi thanzi, makamaka pankhani ya mtundu umodzi makamaka: CHIKWANGWANI.

Choyamba, kutsitsimutsa mwachangu: Kuphatikiza pakuthandizira chakudya kudutsa m'thupi lanu, michere imatha kulimbikitsa mabakiteriya athanzi ndikuchepetsa kagayidwe kanu.

Kuwunika kwa WHO kudapitilira maphunziro 185 omwe akuyembekezeredwa ndi mayesero 58 azachipatala kuyambira 2017 mtsogolo omwe amayang'ana ubale womwe ulipo pakati pamakhabohydrate ndi thanzi. Adayang'ana zizindikilo zitatu zakuthupi-kuchuluka kwa ma fiber, mbewu zonse motsutsana ndi mbewu zoyengedwa, komanso glycemic motsutsana ndi glycemic-kuti adziwe kuti ndi gulu liti lomwe lingathandize kuthana ndi chiopsezo cha matenda kapena imfa.

Kodi anapeza chiyani? Kusiyanitsa kwakukulu pazotsatira zazaumoyo kunabwera kuchokera ku kafukufuku woyerekeza zakudya zopatsa thanzi kwambiri ndi zakudya zopanda mafuta.

Omwe adagwiritsa ntchito fiber yochuluka kwambiri anali 15 mpaka 30 peresenti yocheperako poyerekeza ndi omwe amadya kwambiri fiber yomwe ingakhudzidwe ndi sitiroko, matenda amtima, mtundu wa 2 shuga, ndi khansa yoyipa. Gulu lowonera kwambiri lidawonetsanso kuthamanga kwa magazi, kulemera kwa thupi, komanso cholesterol. Adapeza kuti kudya pakati pa 25 ndi 29 magalamu a fiber tsiku lililonse anali malo okoma omwe akuwonetsa chiopsezo chotsika kwambiri cha zovuta zoyipa. (Zogwirizana: Kodi Ndizotheka Kukhala Ndi Zida Zambiri M'zakudya Zanu?)

Ndemangayo inanena kuti kufanana, ngakhale kufooka, zotsatira zake zikafika ku mbewu zonse motsutsana ndi mbewu zoyengedwa. Kudya tirigu wathunthu kunawonetsa kuchepa kwakanthawi kwa matenda motsutsana ndi kudya mbewu zoyengedwa, zomwe ndizomveka kulingalira kuti mbewu zonse zimakhala ndi fiber.

Pomaliza, ndemangayi idakayikira mphamvu yogwiritsira ntchito index ya glycemic monga chizindikiro cha thanzi, kupeza kuti GI inalidi yofooka kwambiri ngati carb inali "yabwino" kapena "yoipa." (BTW, muyenera kusiya kuganiza za zakudya ngati zabwino kapena zoyipa.)

Umboni woti kudya ma carbs otsika pa index ya glycemic kumachepetsa chiopsezo chathanzi kumawoneka ngati "otsika mpaka otsika kwambiri." (Mlozera wa glycemic umayika zakudya malinga ndi momwe zimakhudzira shuga m'magazi, ndipo kutsika kwake kumakhala kovomerezeka. Komabe, kudalirika kwa mndandandawu ndi kotsutsana.)

Ngakhale mutasiya kudya zakudya zochepa, mwina simukupeza fiber zokwanira. Anthu ambiri aku America satero, malinga ndi a FDA, omwe awona kuti fiber ndi "michere yokhudzana ndi thanzi la anthu." Kuphatikiza apo, malingaliro a FDA a magalamu 25 patsiku ali kumapeto kwenikweni kwa mndandanda womwe udawonetsedwa kuti ndi woyenera pakuwunikanso.

Nkhani yabwino ndiyakuti fiber sizovuta kupeza. Onjezerani zipatso, zipatso, ndiwo zamasamba, mbewu zonse, mtedza, ndi nyemba - pazakudya zanu kuti muwonjezere kudya. Ndibwino kuti mutenge fiber kuchokera kuzinthu zachilengedwe chifukwa mudzalandiranso zakudya zina nthawi yomweyo. (Ndipo FYI, zotsatira zowunikira zimagwira ntchito kuzinthu zachilengedwe makamaka-ofufuza sanaphatikizepo maphunziro aliwonse omwe amakhudza zowonjezera.)

Ngati mwakwatirana ndi kudya carb yotsika, mutha kuphatikizaponso zakudya zomwe zimanyamula fiber, monga zipatso, mapeyala, ndi masamba obiriwira, m'malo moyenda mwamtendere.

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