10 Nhema Nezve Zvakaderera-Carb Kudya

Zvemukati

• 1. Kudya kwakaderera-carb kunoshanda kune wese munhu
• 2. Carbs ane mafuta ekuzvarwa nawo
• 3. Makarotsi, michero, uye mbatatisi hazvina hutano nekuda kwema carbs
• 4. Kudya kwakaderera-carb kunofanira kugara kuri ketogenic
• 5. Ma carbs ese shuga
• 6. Hazvibviri kuwedzera uremu pane yakaderera-carb chikafu
• 7. Kunwa ruomba uye mafuta ekokonati izano rakanaka
• 8. MaCalori haana basa
• 9. Fibre inonyanya kusakosha kuhutano hwevanhu
• 10. Carbs inokonzera chirwere
• Chinokosha

Kudya-kwakaderera carb zvine simba zvinoshamisa.

Ivo vanogona kubatsira kudzosera akawanda akakomba marwere, anosanganisira kufutisa, mhando 2 chirwere cheshuga, uye metabolic syndrome.

Zvisinei, dzimwe nhema pamusoro pechikafu ichi chinopfuuridzirwa nenharaunda yepasi-carb. Dzakawanda dzeidzi pfungwa hadzina kutsigirwa nesainzi.

Heano gumi akajairika ngano nezve yakaderera-carb chikafu.

1. Kudya kwakaderera-carb kunoshanda kune wese munhu

Zvidzidzo zvinogara zvichiratidza kuti yakaderera-carb kudya kunobatsira kurasikirwa uremu uye kugadzirisa zvakanyanya njodzi zviitiko zvezvirwere (, 2, 3).

Izvo zvakati, iyi nzira yekudya haina kukodzera kune wese munhu.

Vamwe vanhu vanogona kungonzwa kusanzwisisika pane chikafu, nepo vamwe vasingawani zvabuda zvavanotarisira.

Zvinonzwisisika, vatambi uye vanhu vari vakasimba panyama vanoda zvakanyanya kuwanda carbs kupfuura ichi chikafu chinogona kupa.

Pfupiso Kudya kwakaderera-carb kunogona kukurudzira kuonda uye kugadzirisa hutano kune vanhu vazhinji. Nekudaro, izvi zvinogona kusashanda kune wese munhu - kunyanya vatambi.

2. Carbs ane mafuta ekuzvarwa nawo

Kudya kwakanyanya kweshuga uye yakanatswa carbs kunokuvadza hutano hwako.

Zvakadaro, carbs inongokora chete kana iyo yakanatswa uye inosanganisirwa muzvikafu zvinonyanya kunakidza uye zviri nyore kudya zvakanyanya.

Semuenzaniso, mbatatisi dzakabikwa dzine fiber yakawanda uye zvinokubatsira kuti unzwe uzere - nepo machipisi embatatisi akadzika-yakabikwa mumafuta echibage uye akarungwa nemunyu, zvichivaita zvakagadziriswa zvakanyanya uye kupindwa muropa.

Ramba uchifunga kuti vanhu vazhinji kutenderera pasirese, senge vagari vechiwi cheJapan cheOkinawa, vanochengetedza hutano hwakanaka pane yakakwira-carb chikafu chinosanganisira chikafu chizere, chisina kugadzirwa.

Pfupiso Kunyangwe uchidya zvakanyanya chero koriori-dense zvinovaka muviri zvichakonzera kuwedzera huremu, carbs ivo pachavo havasi kukora kana ikabatanidzwa mukudya kwakaringana kunoenderana nezvikafu zvese.

3. Makarotsi, michero, uye mbatatisi hazvina hutano nekuda kwema carbs

Zvakawanda chaizvo, zvechinyakare zvekudya zvinove nedhimoni neakaderera-ma carbers nekuda kweayo carb zvemukati.

Izvi zvinosanganisira chikafu senge michero, mbatatisi yakazara, uye karoti.

Izvo zvakakosha kudzikamisa izvi zvekudya pane yakaderera-carb, ketogenic chikafu - asi izvi hazvireve kuti pane chero chinhu chakashata nezve izvo zvekudya.

Mune kwesainzi yesainzi, seyakanyanya kuraira, mamiriro ezvinhu akakosha.

Semuenzaniso, iko kungave kusimudzira kwehutano kutsiva chero chikafu chisina kudya mune chako chikafu neakakwira-carb, mabhanana akaibva. Nekudaro, kune vanhu vane chirwere cheshuga vari kuyedza kucheka carbs, kuwedzera mabhanana kuchikafu chavo kunogona kukuvadza.

Pfupiso Kunyangwe iwe uchifanira kudzikisira kudya kwako kwakazara, kwakanyanya-carb michero nemiriwo pane yakaderera-carb chikafu, izvi zvekudya zvinogona kunge zvichiri chinhu chine hutano chekudya kwakaringana.

4. Kudya kwakaderera-carb kunofanira kugara kuri ketogenic

Chikafu che ketogenic chikafu chakanyanya-chakadzika-carb, chinowanzo kuve nemashoma pane makumi mashanu magiramu e carbs pazuva pamwe neakanyanya mafuta kudya (60-85% yemacalorie).

Ketosis inogona kuve inobatsira zvikuru metabolic state, kunyanya kune vanhu vane zvimwe zvirwere zvakaita seshuga, metabolic syndrome, pfari, kana kufutisa (, 5,).

Zvisinei, iyi haisi iyo chete nzira yekutevera yakaderera-carb chikafu.

Iyi nzira yekudya inogona kusanganisira 100-150 gramu e carbs pazuva - uye zvimwe zvimwe.

Mukati meiyi nhanho, unogona nyore nyore kudya zvidimbu zvakati wandei zvemichero pazuva uye kunyangwe zvidiki zvidiki zvezvakazara, zvekudya zvine starch kunge mbatatisi.

Kunyange iri yakadzika-yakadzika-carb, ketogenic chikafu chingave chinonyanya kushanda kukurumidza kurasikirwa uremu uye akati wandei zviratidzo zvehurwere, hazvishande kune wese munhu.

Pfupiso Kudya kwakaderera-carb hakufanirwe kuve ketogenic. Kune avo vasinganzwe kuda kuenda ku keto, chikafu chakaderera-checarb chinogona kuramba chichipa mabhenefiti mazhinji.

5. Ma carbs ese shuga

Kutaura kuti macarbbs ese akaputsika kuita shuga mugadziriro yekugaya zvimwe ichokwadi - asi zvichitsausa.

Izwi rekuti “shuga” rinoshanda pashuga dzakasiyana siyana senge glucose, fructose, uye galactose. Tafura shuga (sucrose) inoumbwa neimwe molecule yeglucose yakabatana ne fructose.

Starch, iyo inowanikwa muzviyo uye mbatatisi, iri cheni refu yemaguru mamorekuru. Digestive enzyme inoputsa starch pasi kuita glucose isati yatora.

Mukupedzisira, ese ma carbs (kusanganisa fiber) anopedzisira ave shuga.

Nepo shuga dzakareruka dzichinyungudika zviri nyore uye zvichikonzera kuwanda kwemashuga eropa, sitachi uye mamwe ma carbs muzvikafu zvese hazviite kusimudzira huwandu hweshuga yeropa zvakanyanya seaya ari mumadhishi uye chikafu chakanatswa kana chakagadziriswa.

Nokudaro, zvakakosha kusiyanisa pakati pezvokudya zvakakwana uye carbs yakanatswa. Zvikasadaro, unogona kutenda kuti hapana musiyano wezvekudya pakati pembatatisi nesvutugadzike.

Pfupiso Zvese zvinodyiwa carbs zvinopinza muropa rako muchimiro cheyakareruka carbs kana shuga. Nekudaro, kugaya yakaoma carbs kunotora nguva, zvichikonzera kudzikira uye kudzikira mumazinga eshuga eropa.

6. Hazvibviri kuwedzera uremu pane yakaderera-carb chikafu

Vamwe vanhu vanotenda kuti kurema kuwana hakugone sekureba sekutora carb uye insulin mazinga anochengetwa akaderera.

Asi, zvinokwanisika kuwana uremu pane yakaderera-carb chikafu.

Zvakawanda-zvakaderera-carb zvekudya zvinogona kuve zvinokodza, kunyanya kune avo vanowanzo garira kudya.

Izvi zvinosanganisira chizi, nzungu, nzungu, uye heavy cream.

Kunyangwe vanhu vazhinji vachikwanisa kudya izvi zvekudya pasina dambudziko, vamwe vanofanirwa kuyera kudya kwavo kana vachida kudzikisa uremu pasina kudzora macalorie.

Pfupiso Paunenge uchienda pane yakaderera-carb chikafu inowanzo kukurudzira kurasika, vamwe vanhu vangangoda kuenzanisa kudya kwavo kwemafuta ane mafuta.

7. Kunwa ruomba uye mafuta ekokonati izano rakanaka

Kunyangwe makumi emakore ekupesana nemafuta anoparadzira, zvidzidzo zvinoratidza kuti mafuta akazara haana kukuvadza sezvakafungidzirwa kare (,,).

Iko hakuna chikonzero chekudzivisa zvine mafuta-akawanda zvigadzirwa zvemukaka, mafuta akachekwa enyama, coconut mafuta, kana bota. Mukuenzanisa, izvi ndizvo zvine hutano chikafu.

Zvisinei, kuwedzeredza kunogona kuva nenjodzi.

Kunyangwe zvingave zvine mutsindo kuwedzera mirwi yetirairi uye mafuta ekokonati kukofi yako, kuita kudaro kunokupa mukana wakasarudzika wekusanganisira zvimwe zvine hutano, chikafu-chakakora chikafu mukudya kwako.

Pfupiso Ipo uchidya zvekudya zvine mafuta akazara zvakanaka zvine mwero, dzivisa kusanganisira zvakawandisa mukudya kwako. Panzvimbo iyoyo, sarudza yakawanda yezvakazara chikafu chakazara muprotein uye fiber.

8. MaCalori haana basa

Vamwe vashoma-carb vanotsigira kuti koriori yekudyiwa haina basa.

MaCalori chiyero chesimba, uye mafuta emuviri anongochengetwa simba.

Kana muviri wako ukatora simba rakawanda kupfuura raunogona kupisa, unozvichengeta semafuta emuviri. Kana muviri wako ukashandisa simba rakawanda kupfuura raunotora iwe, unopisa mafuta kuti uwane simba.

Kudya kwakaderera-carb kunoshanda pamwe nekuderedza chishuwo. Sezvo ivo vachiita kuti vanhu vadye mashoma macalorie otomatiki, pane zvishoma kudikanwa kwekoriori kuverenga kana chikamu chekutonga (, 11).

Nepo macalorie achikosha mune dzakawanda zviitiko, kuomarara kuaverenga zvakanyanya kusakosha pane yakaderera-carb chikafu.

Pfupiso Kudya kwakaderera-carb kunosimudzira kuonda zvishoma pamwe nekudzikisa chishuwo uye kudya kwekoriori. Asi, macalorie achiri kukosha kune zvimwe zvakawanda zvekudya.

9. Fibre inonyanya kusakosha kuhutano hwevanhu

Indigestible carbs vanozivikanwa pamwe chete sekudya fiber.

Vanhu havana ma enzymes ekugaya faibha, asi chikafu ichi chiri kure nekukosha kune hutano hwako.

Izvo zvakakosha kumatumbu ako mabhakitiriya, ayo anoshandura fiber kuita makomputa anobatsira senge ane mafuta asidi butyrate ().

Muchokwadi, ongororo zhinji dzinoratidza kuti fiber - kunyanya inogadziriswa fiber - inotungamira kune akasiyana mabhenefiti, senge kuonda uye kunatsiridza cholesterol (13,,).

Nekudaro, hazvisi nyore chete asi zvine hutano kudya fiber-zvakapfuma zvekudyara zvekudya pane yakaderera-carb chikafu.

Pfupiso Fiber chinhu chakakosha kwazvo pane chikafu chine hutano. Iwe unogona nyore nyore kudya zvakawanda zvefibre-zvakapfuma zvekudyara zvekudya pane yakaderera-carb chikafu.

10. Carbs inokonzera chirwere

Vanhu vazhinji vane hutano hwakanaka vanogona kudya macarbs mazhinji pasina kukuvara, sekureba sekutarisa pazvikafu zvese.

Zvisinei, kune vanhu vane insulin kudzivisa kana kufutisa, mitemo yemetabolism yemuviri inoita kunge inoshanduka.

Vanhu vane kusagadzikana kwemagetsi vangangoda kudzivirira zvese zvepamusoro-carb chikafu.

Ramba uchifunga kuti kunyange kunyangwe kubvisa yakawanda carbs kungave kuri kudikanwa kudzosera chirwere, hazvireve kuti ma carbs pachawo akakonzera chirwere.

Kana iwe usina kusagadzikana kwemagetsi, zvakanaka kuti udye zvekudya zvine ma carb zvakanyanya - sekureba sekunamatira kune zvakakwana, chikafu chisina kugadzirwa uye kurovedza muviri nguva dzose.

Pfupiso Kunyangwe kuenda pakudya kwakaderera-carb kunobatsira vanhu vazhinji kurasikirwa uremu uye kugadzirisa hutano hwavo, hazvireve kuti hupenyu hwepamusoro-carb haugone kuve hutano zvakare. Zvinongoenderana nemunhu, pamwe nezviri kuitika.

Chinokosha

Nepo kudya kwakaderera-carb kuchikurisa kurasikirwa nekurema uye kubatsira akawanda mamiriro ehutano, dzakawanda ngano pamusoro padzo dzakawanda.

Pakazara, izvi zvikafu hazvina kuitirwa munhu wese.

Kana iwe uchida kubatsira kudzora metabolic mamiriro kana kurasikirwa uremu nekukurumidza, zvakanaka kuti uedze yakaderera-carb chikafu. Panguva imwecheteyo, maitiro ekudya aya haanyatsoita chero hutano pane hupenyu hwunobatanidza chikafu chizere nekukwana kurovedza muviri.