Zowona Zokhudza Zakudya Zam'madzi Ochepa Kwambiri

Zamkati

• Kodi Ingakuthandizeni Kukhala Wathanzi?
• Koma Kodi Zakudya za Atkins Zingakuthandizeninso Kuchepetsa Thupi?
• Kodi Muyenera Kuyeserera Zakudya?
• Momwe Mungapezere Mafuta A 50 Peresenti, 25 Peresenti Carbs, Maperesenti Aperesenti 25
• Onaninso za

Kwa zaka zambiri, ankatiuza kuti tiziopa mafuta. Kudzaza mbale yanu ndi mawu a F kunkawoneka ngati tikiti yopita ku matenda a mtima. Zakudya zokhala ndi mafuta ochepa kwambiri (kapena zakudya za LCHF mwachidule), zomwe zimatha kupitanso ndi dzina lazakudya za Atkins, zimanyozedwa chifukwa choyambitsa cholesterol yayikulu popatsa anthu chilolezo chodya nyama zofiira zowononga ndi tchizi zamafuta ambiri. Pakadali pano, kutsitsa ma carb kunakhala chipembedzo kwa othamanga opirira kuti apewe kugunda kwa khoma.

Kenako, zinthu zinayamba kusintha. Kutsutsa kofala kwa zakudya za Atkins kunathetsedwa: Sayansi yotchuka inanena kuti zakudya zochepa za carb zomwe zimakhala ndi zakudya zambiri zamafuta zimawongolera HDL, kapena "zabwino" cholesterol, ndipo sizinawonjezere LDL, kapena "zoipa" cholesterol. Ndipo mzaka za m'ma 80s, a Stephen Phinney-wofufuza zamankhwala a MIT-adawona kuti masamu otsitsa carb samangowonjezerapo. Matupi athu amangokhala ndi malo osungira ochepa a glycogen, kapena mafuta muminyewa yanu, pafupifupi ma 2,500 calories a carbs osungidwa nthawi zonse-ndipo izi zitha kutha msanga kwakanthawi. Koma matupi athu ali ndi mafuta pafupifupi 50,000 osungidwa-dziwe lakuya kwambiri lomwe mungachokeremo. Phinney ankadabwa ngati othamanga angaphunzitse matupi awo kuwotcha mafuta m'malo mwa ma carbs. Thupi lanu mwachilengedwe limatentha ma carbs kuti minofu yanu isunthike-ndipo ma carbs ndiwo mafuta othamanga kwambiri kuti asanduke mphamvu. Koma "taganizirani za glycogen ngati mpweya wa m'galimoto," akutero a Pam Bede, R.D., katswiri wazakudya zamasewera a Abbott's EAS Sports Nutrition. Gasi ikakhala yotsika, muyenera kuthira mafuta, ndipamene ma gels ndi ma GU amalowa.Ngati thupi lanu likhoza kuwotcha mafuta, Phinney anaganiza kuti mutha kukhala ndi nthawi yayitali musanawonjezere mafuta. (Yesani izi 6 Zakudya Zachilengedwe Zonse, Zolimbikitsa Kuti Muphunzitse Kupirira.)

Chifukwa chake Phinney adayika kagulu kakang'ono ka okwera njinga zamwamuna pachakudya chochepa kwambiri kuti ayese kuyesa kukakamiza matupi awo kulowa m'malo ogulitsa mafuta. Ngakhale maphunziro ambiri akuwonetsa kuti zakudya za LCHF zimabweretsa kutsitsa mphamvu yapamwamba ndi VO2 max-kutanthawuza mochuluka kapena mocheperapo kumakupangitsani kuti musachedwe - adapeza kuti oyendetsa njinga amachita bwino kwambiri paulendo wa maola awiri ndi theka pamene amadya zakudya zochepa zama carbs ndi mafuta ambiri monga momwe amadyera zakudya zophunzitsira. (Onani Malangizo awa okwera 31 ochokera kwa Oyendetsa Akazi Oyenda.)

Kuchokera apa, zakudya zamafuta ochepa kwambiri zidabadwa. Ndi chiyani? Ndi dongosolo labwino la chakudya, mukudya pafupifupi 50% ya ma calories anu kuchokera ku mafuta athanzi, 25 kuchokera ku carbs, ndi 25 kuchokera ku protein, akufotokoza Bede. (Malangizo aboma apano, poyerekeza, ndi 30 peresenti ya ma calories kuchokera ku mafuta, 50 mpaka 60 peresenti kuchokera ku carbs, ndi 10 mpaka 20 kuchokera ku protein.)

Vutolo? Mtundu wa Phinney udali wopanda ungwiro: Atayesa kuthamanga kwa okwera njinga pa chakudya cha LCHF, adawona othamanga omwe amapangitsa mafuta kukhala ochepa nthawi yayitali kuposa yachibadwa. Mofulumira zaka 40, komabe, othamanga omwe adapambana mendulo katatu monga Simon Whitfield ndi Ben Greenfield asiya tchalitchi cha carbs m'malo mwake ndi zakudya zonenepa kwambiri. Kim Kardashian adatsata modabwitsa zakudya za Atkins kuti athetse mwana wake. Melissa McCarthy adatinso kuchepa kwake kwakulemera mapaundi 45 chifukwa chodya chimodzimodzi. (Onani Zakudya 10 Zosaiwalika za Ma Celeb Pazaka Zonse.)

Koma ndi kafukufuku wosakanikirana ndi maumboni osokoneza nyenyezi-kodi chakudyacho chimagwira ntchito? Komanso, ndi wathanzi?

Kodi Ingakuthandizeni Kukhala Wathanzi?

Zotsatira za zakudya zokhala ndi carb yochepa, zonenepa kwambiri pamasewera othamanga zangowonedwa m'maphunziro ochepa chabe kuyambira pomwe Phinney adayesa koyamba. Ponena za kuthamanga kwambiri, Bede akuti ndizomveka chifukwa chomwe LCHF ingakuchepetseni: "Ma carbs ndi njira yabwino yothetsera mafuta, ndiye ngati mukuthamanga kwambiri ndikusowa mphamvu yomweyo, chakudya chimapita kukhala gwero labwino lamafuta,” akufotokoza motero Bede. Chifukwa zimatenga nthawi yayitali kuti thupi lanu lipeze mphamvu zamafuta, simungathe kuchita mwachangu.

Ngati mumayang'ana patali osati kuthamanga, musalembe LCHF posachedwa. Zimathandizadi ndi mphindiyo wothamanga aliyense amawopa: kugunda khoma. "Mu othamanga opirira, kusintha momwe angathere kuti agwiritse ntchito mafuta kungathandize omwe akuvutika ndi bonking. Zingathandize kuchepetsa kutopa kwakukulu kumeneko, zomwe zimakhala zabwino chifukwa zimathandiza wothamanga kudalira ma gels a carbohydrate kapena chakudya chamadzimadzi - komanso. kuti mupite mwachangu kwa nthawi yayitali, "atero a Georgie Fear, RD, wolemba Zizolowezi Zotsamira Pamoyo Wonse Wowonda. Bhonasi ina yowonjezeredwa: Mupewa zotsatira zoyipa zomwe zimachitika m'mimba kuchokera ku ma gels amtundu ndi ma GU. (Gross! Pewani Zakudya 20 Izi Zomwe Zingakuwonongeninso Kulimbitsa Thupi Lanu.)

Koma monga kafukufuku wambiri wa LCHF, umboni wasayansi ndi wosakanizika-akadali malo osafufuzidwa kwambiri. Kafukufuku wodalirika mpaka pano akuyembekezeka kutuluka kumapeto kwa chaka chino kuchokera ku Jeff Volek, Ph.D., R.D., ku Ohio State University, wofufuza wachiwiri wachiwiri pamutu wotsatira Phinney.

Pambuyo pa kafukufukuyu, palinso kuchuluka kwa ma triatletes komanso othamanga kwambiri omwe amati kuchita bwino kwawo ndikulumpha pagulu lamafuta ambiri. Mphunzitsi wa masewera olimbitsa thupi Ben Greenfield adamaliza Ironman Canada ya 2013 pasanathe maola 10 akudya pafupifupi carbs, pomwe othamanga othamanga a Timothy Olson adalemba mbiri yothamanga kwambiri ku Western States ma kilomita 100 pa chakudya cha LCHF. "Ochita masewera omwe ndimagwira nawo ntchito amanena kuti akangozolowera kudya, amamva bwino kuposa kale, ntchito yawo imakhala yabwinoko - koma palibe choipitsitsa - ndipo sakhala ndi chilakolako cha shuga kapena kusinthasintha maganizo monga momwe analiri. kuyesa kuthira mafuta ndi ma carbs," akutero Bede. (Mukumveka bwino? Mpaka mutayamba kudya zakudya zokhala ndi mafuta ochepa kwambiri, yesani Zakudya 6 izi Kuti Mukonze Maganizo Anu.)

Kaya zimathandizira kapena ayi, kuphunzitsa thupi lanu kuti lizichotsa mafuta osungira-zomwe mungachite pongosintha zakudya-zimapereka kukhazikika kwa shuga m'magazi, Mantha akuwonjezera. Izi zimathandiza kupewa hypoglycemia, kapena shuga wotsika magazi (ndiye chifukwa chake a Hyvon Ngetich adagwa ndipo amayenera kukwera mpaka kumapeto ku Austin Marathon chaka chino).

LCHF idathandizanso othamanga amphamvu kutaya mafuta popanda kusokoneza mphamvu kapena mphamvu zawo, adapeza kafukufuku watsopano Zochita Zolimbitsa Thupi ndi Masewera a Sayansi. Izi zikutanthauza kuti ngakhale anthu mwina sanawonepo phindu pantchito, magwiridwe antchito sanavutike-kuphatikiza apo anataya thupi, a Bede akufotokoza.

Koma Kodi Zakudya za Atkins Zingakuthandizeninso Kuchepetsa Thupi?

Ngakhale njira yotchuka yochepetsera thupi yatenga chidwi ndi asayansi pang'ono chifukwa cha ochita kafukufuku wokhudzana ndi zakudya, sipangakhale umboni wokwanira mbali iliyonse. Koma kafukufuku wochepa wochepa wokhudzana ndi kuwonda komanso zakudya zamafuta ochepa kwambiri za carb zakhala zikuthandizira.

Mwachidziwitso, ndizomveka kuti mutha kuonda: "Zakudya zam'madzi zimakopa madzi, chifukwa chake gawo limodzi la kuchepa koyambirira ndikutaya malo ogulitsa madzi," akutero a Bede. "Chofunika kwambiri, komabe, mafuta ndi okhutitsa kwambiri. Ngakhale kuti ali ndi zopatsa mphamvu zambiri pa gramu imodzi kuposa chakudya cham'madzi, mukhoza kudya kwambiri musanayambe kufanana ndi mapuloteni." Ndi ma carbs, mutha kumaliza thumba lonse la pretzels popanda tanthauzo. Ngati mukupewa ma carbs oyeretsedwa, mumapewa kulakalaka zakudya zopanda thanzi zomwe kafukufuku wasonyeza kuti zimayambitsa.

Kafukufuku chaka chatha mu Zolengeza za Mankhwala Amkati adapanga chimodzi mwazinthu zokhutiritsa kwambiri: Ofufuza adapeza kuti abambo ndi amai omwe adasinthiratu zakudya zamafuta ochepa adataya mapaundi a 14 patatha chaka chimodzi-mapaundi eyiti kuposa omwe samadya mafuta m'malo mwake. Gulu lamafuta ambiri linasunganso minofu yambiri, kuchepetsa mafuta ambiri a thupi, ndikuwonjezera kudya kwa mapuloteni kuposa anzawo a carb-heavy. Zotsatirazi zikulonjeza osati chifukwa chakuti ofufuza adayang'ana zakudyazo kwa nthawi yayitali, komanso chifukwa sanachepetse kuchuluka kwa ma calories omwe ophunzirawo angadye, akutsutsa lingaliro lakuti zakudya za LCHF zimangogwira ntchito komanso zakudya zina zilizonse zokhala ndi calorie. . (Dziwani zambiri mu Pamene Ma calories Ochuluka Ali Bwino.)

Kodi Muyenera Kuyeserera Zakudya?

Palibe amene amavomereza kuti LCHF ndiyabwino kwa aliyense-kapena yabwino kwa aliyense pankhaniyi. Koma ngati mungayesere ndi kukangana pakati pa akatswiri athu. Mantha, mwachitsanzo, sizopenga za LCHF ngati chiphunzitso chokhazikika chazakudya. "Ndawona anthu ambiri akumadwala, kutopa, komanso kumva kuwawa," akufotokoza.

Kumbali inayi, Bede adaziwona zikugwira ntchito kwa makasitomala ake ambiri othamanga. Ndipo sayansi ikuvomereza kuti palibe vuto lililonse kupatula kufulumira kwanu kuti muziyesa. Mwina zikuthandizani kuti muchepetse thupi, ndipo pali mwayi wokuthandizani mtunda wanu kapena mphamvu zanu.

Ndipo ngati chibadwa chanu choyamba pakumva "kuletsa zakudya zanu" ndi "eya kulondola," simukuyenera kukhala okhwima kwambiri: Gulu lamafuta ambiri Zolengeza za Mankhwala Amkati Kafukufukuyu adapanga zopindulitsa zawo zonse pochepetsa thupi ngakhale kuti sanasungebe zolinga zawo za carb monga malangizo owerengera.

Kuphatikiza apo, pamizu yake, zakudya za Atkins kapena zakudya zilizonse zamafuta ochepa ndizokhudza kudya koyenera, komwe aliyense angapindule nazo. "Mumadya kwambiri zipatso, ndiwo zamasamba, mafuta opatsa thanzi, mkaka wokhala ndi mafuta ambiri komanso kukhudza mbewu zonse - zonsezi ndi njira yopezera thanzi," akutero Bede. Ndipo izi zikubweretsa mfundoyi: "Phindu la chakudyacho likhoza kukhala loponyera zosowa ndikutsitsa zakudya zonse kuposa mafuta enieniwo." (Onani: Carbs Popanda Chifukwa: Zakudya 8 Zoyipa Kuposa Mkate Woyera.)

Dziwani kuti muyenera kupatsa thupi lanu osachepera milungu iwiri kuti muphunzire kugwiritsa ntchito mafuta ngati mafuta - gawo lomwe limadziwika kuti kusintha kwamafuta, Bede akulangiza. "Ngati mukumva kutopa nthawi zonse mukamathamangitsidwa ndi zakudya za LCHF pambuyo pake, mwina simukuyankha bwino." Momwemo, mungayesere zakudya musanayambe maphunziro kuti nthawi yosinthira isakhudze zolinga zanu zamtunda kapena nthawi, akuwonjezera.

Momwe Mungapezere Mafuta A 50 Peresenti, 25 Peresenti Carbs, Maperesenti Aperesenti 25

Monga momwe mungadumphe ma carbs oyenga bwino pazakudya zonse, mafuta anu pachakudya cha LCHF akuyenera kuchokera kuzinthu zathanzi: mkaka wamafuta wathunthu, mtedza, ndi mafuta. Ndipo ngakhale mafuta okhuta, monga omwe ali mu tchizi, apanga mbiri yabwino kwambiri, palinso malo amafuta osakhazikika m'zakudya zanu. (Pezani zambiri mu Funsani kwa Zakudya Zakudya: Kufunika kwa Mafuta a Polyunsaturated.) Zakudya zochepa zomwe mumadya zimachokera kuzokolola. (Monga Njira 10 Zopangira Pasta Yathanzi.) Ndipo, chofunika kwambiri, muyenera kumadyabe mapuloteni okwanira.

Ndipo ngati lingaliro lakuwonjezera mafuta anu ndikuchepetsa chakudya chanu likumveka kwambiri, dziwani kuti tsiku labwino la Bede silimachoka panjira yathanzi. Onani!

• Chakudya cham'mawa: 2 makapu sipinachi watsopano wothiridwa mu 2 tbsp mafuta a azitona, operekedwa ndi dzira limodzi ndi 1/2 chikho chosakaniza zipatso
• Akamwe zoziziritsa kukhosi: 1/4 chikho chosakaniza, mtedza wouma wouma
• Chakudya chamadzulo: Makapu 2 a letesi wa ku romaine okhala ndi mafuta ndi vinyo wosasa kuvala (2 tbsp aliyense mafuta a azitona ndi balsamu) ndi chifuwa cha nkhuku chowotcha 3 oz (Kapena sinthani kuvala kwa imodzi mwa Mafuta 8 Athanzi Kuti Muonjezere ku Saladi Yanu.)
• Kulimbitsa Thupi: Smoothie wopangidwa ndi scoop whey protein powder (Bede amalimbikitsa EAS 100%), 1 chikho madzi (kulawa), 1/2 chikho chosakaniza zipatso, 1/2 chikho chodulidwa kale, ndi ayezi wosweka.
• Chakudya chamadzulo: 3 oz wa nsomba zamafuta ochuluka monga nsomba, kutsukidwa ndi 2 tbsp maolivi ndikuphika. Kumbali ya 1 chikho steamed masamba oponyedwa ndi 1 tbsp batala.

Onaninso za