23 Zvidzidzo pane Yakadzika Carb uye Yakaderera Mafuta Kudya - Nguva Yekutorera iyo Fad

Zvemukati

• Izvo zvidzidzo
• Kuonda
• LDL (yakaipa) cholesterol
• HDL (yakanaka) cholesterol
• Triglycerides
• Ropa shuga, insulin mazinga uye mhando II chirwere cheshuga
• Ropa kumanikidza
• Vanhu vangani vakapedza?
• Migumisiro yakaipa
• Chinokosha

Kana zvasvika pakurasikirwa nehuremu, vanoona nezvekudya zvinovaka muviri vanowanzo gakava pamusoro penyaya ye "makabhohaidhiretsi maringe nemafuta."

Masangano mazhinji ezvehutano anoti kudya kwakapfuma mumafuta kunogona kutungamira kumatambudziko ehutano, kunyanya chirwere chemwoyo.

Ivo vanowanzo kurudzira yakaderera mafuta kudya, iyo inodzivirira chikafu chekudya kune isingasviki makumi matatu muzana emakoriori ese.

Nekudaro, huwandu huri kukura hwezvidzidzo hwave kunetsa nzira yakaderera yemafuta.

Vazhinji ikozvino vanopokana kuti yakaderera carb chikafu, icho chakakwira mumafuta uye mapuroteni, chingave chinoshanda zvakanyanya pakurapa nekudzivirira kufutisa uye mamwe mamiriro.

Ichi chinyorwa chinoongorora iyo data kubva ku23 zvidzidzo tichienzanisa yakaderera carb uye yakaderera mafuta kudya.

Ese eongororo akaedzwa akasarudzika miedzo, uye iwo ese anoonekwa mune anoremekedzwa, vezera-akaongororwa magazini.

Izvo zvidzidzo

Zvizhinji zvezvidzidzo zvichienzanisa yakaderera carb uye yakaderera mafuta chikafu chinotarisa kune vanhu vane:

• kufutisa
• mhando 2 chirwere cheshuga
• metabolic chirwere

Vatsvakurudzi vanowanzoyera zvinhu zvakaita se:

• kuonda
• cholesterol mazinga
• triglycerides
• shuga dzeropa

1. Wokurera, G. D. et al. Muedzo wakasarudzika weakaderera-makabhohydrate chikafu chekufutisa.New England Chinyorwa cheMishonga, 2003.

Mashoko: Makumi makumi matanhatu nevatatu vakuru vane kufutisa vakatevera kungave kwakaderera mafuta kana kwakaderera carb kudya kwemwedzi gumi nemaviri. Boka rakaderera remafuta raive nekoriyori rakatemerwa.

Kuonda: Mushure memwedzi mitanhatu, iro rakaderera carb boka rakarasikirwa ne7% yehuremu hwese hwemuviri, zvichienzaniswa neboka rakaderera remafuta, rakarasikirwa ne3%. Musiyano uyu waive wakakosha pamwedzi mitatu nematanhatu asi kwete pamwedzi gumi nembiri.

Mhedziso: Paive nekuwedzera kurasikirwa kwekurema mune yakaderera carb boka, uye mutsauko waikosha pamwedzi mitatu nematanhatu, asi kwete 12. Boka repasi re carb rakave nekuvandudzwa kukuru muropa triglycerides uye HDL (cholesterol yakanaka), asi mamwe ma biomarkers aive akafanana pakati pemapoka .

2. Samaha, F. F. et al. Iyo yakaderera-makabhohydrate kana ichienzaniswa neakaderera-mafuta kudya mune kwakanyanya kufutisa.New England Chinyorwa cheMishonga, 2003.

Mashoko: Muchidzidzo ichi, vanhu zana nemakumi matatu nevaviri vane kufutisa kwakanyanya (avhareji BMI ye43) vakatevera kana mafuta akaderera kana kudya kwakaderera kwecarb kwemwedzi mitanhatu. Vazhinji vaive nehutachiona hwemagetsi kana vataipa 2 chirwere cheshuga. Vaya vari pakudya kwakaderera kwemafuta vaive neakaganhurirwa kudya koriori.

Kuonda: Iyo yakaderera carb boka rakarasikirwa avhareji ye12,8 mapaundi (5.8 kg), nepo yakaderera mafuta boka rakangorasikirwa chete 4.2 mapaundi (1.9 kg). Musiyano wacho waive wakakosha.

Mhedziso: Avo avo vakatevera iyo yakaderera carb chikafu vakarasika zvakapetwa katatu zvakapetwa huremu kupfuura avo vari pane yakaderera mafuta kudya.

Paive zvakare nemusiyano wakakosha muhuwandu hwezvigadzirwa zvemagetsi.

• Triglycerides yakadonha ne38 mg / dL muboka rakaderera re carb, zvichienzaniswa ne7 mg / dL muboka rakaderera remafuta.
• Insulin senzwi yakagadziridzwa pane yakaderera carb chikafu, asi yakawedzera zvakanyanya pane yakaderera mafuta kudya.
• Kutsanya ropa glucose nhanho dzakadonha ne26 mg / dL mune yakaderera carb boka, asi chete ne5 mg / dL muboka rakaderera remafuta.
• Insulin nhanho dzakadonhedzwa ne27% muboka repasi re carb, asi yakakwira zvishoma muboka rakaderera remafuta.

Pakazara, iyo yakaderera carb chikafu yakaburitsa mamwe mabhenefiti ehuremu uye akakosha biomarkers mune ino kudzidza.

3. Sondike, S. B. et al. Chinyorwa chePediatrics, 2003.

Mashoko: Makumi makumi matatu vachiri kuyaruka vane huremu hwakawanda vakatevera kana yakaderera carb chikafu kana yakaderera mafuta kudya kwemasvondo gumi nemaviri. Hapana boka rakarambidza koriori yavo kutora.

Kuonda: Vaya vari pane yakaderera carb chikafu vakarasikirwa 21.8 mapaundi (9.9 kg), nepo avo vari pane yakaderera mafuta chikafu vakarasikirwa chete mapaundi 9 (4.1 kg). Musiyano wacho waive wakakosha.

Mhedziso: Iyo yakaderera carb boka yakarasikirwa ne3.3 zvakapetwa sehuremu hwakawanda uye yaive neakakosha kuderera mu triglyceride uye isiri-yakakwira-density lipoprotein (isiri-HDL) cholesterol mazinga. Yese uye yakaderera-density lipoprotein (LDL) - kana "yakaipa" cholesterol - yakawira muboka rakaderera remafuta chete.

4. Brehm, B. J. et al. Muedzo wakasarudzika uchienzanisa yakaderera kwazvo makabhohaidhiretsi dhayeti uye koriori-inorambidzwa yakaderera mafuta kudya pahuremu hwemuviri uye zvemwoyo njodzi njodzi mune vakadzi vane hutano.Iyo Zvinyorwa zveKiriniki Endocrinology & Metabolism, 2003.

Mashoko: Makumi makumi mashanu nematatu evakadzi vane kufutisa asi vaine hutano hwakanaka vakatevera kana mafuta akaderera kana yakaderera carb chikafu kwemwedzi mitanhatu. Boka rakaderera remafuta rakadzora koriori yavo yekudya.

Kuonda: Vaya vari muboka repasi re carb vakarasikirwa avhareji ye 18.7 mapaundi (8.5 kg), nepo avo vari pane yakaderera mafuta chikafu vakarasikirwa avhareji yemamiriyoni 8.6 (3.9 kg). Musiyano wacho waive wakakosha pamwedzi mitanhatu.

Mhedziso: Iyo yakaderera carb boka rakarasikirwa ne 2.2 zvakapetwa huremu hwakawandisa seboka rakaderera remafuta. Ropa lipids rakagadziriswa zvakanyanya paboka rega rega, asi pakanga pasina mutsauko wakakura pakati pemapoka.

5. Aude, Y. W. et al. .Zvinyorwa zveMukati Mushonga, 2004.

Mashoko: Vanhu makumi matanhatu vane huremu hwakanyanya vakatevera chikafu chakaderera checarb chaive chakakwirira mumafuta emonounsaturated, kana chikafu chine mafuta mashoma chinoenderana neNational Cholesterol Education Program (NCEP). Vakatevera kudya kwemasvondo gumi nemaviri

Mapoka ese ari maviri akarambidza koriori yavo kutora.

Kuonda: Iyo yakaderera carb boka rakarasikirwa avhareji ye13,6 mapaundi (6.2 kg), nepo yakaderera mafuta boka rakarasikirwa 7.5 mapaundi (3.4 kg). Musiyano wacho waive wakakosha.

Mhedziso: Iyo yakaderera carb boka rakarasikirwa ne1.8 zvakapetwa sehuremu hwakawanda, uye shanduko dzinoverengeka dzakaitika mune biomarkers:

• Chiuno-kusvika-muchiyero mucherechedzo wemafuta edumbu. Mucherechedzo uyu wakagadziriswa zvishoma mukarbhu yakaderera asi kwete muboka rakaderera remafuta.
• Yakazara cholesterol yakagadziridzwa mumapoka ese ari maviri.
• Triglycerides yakadonha ne42 mg / dL muboka rakaderera re carb, ichienzaniswa ne15.3 mg / dL muboka rakaderera remafuta. Zvisinei, mutsauko wacho hauna kuverengera kukosha pakati pemapoka.
• LDL particle size yakawedzera ne4.8 nm, uye chikamu che diki, gobvu LDL zvidimbu zvakadzikira ne6.1% muboka repasi re carb. Pakanga pasina musiyano wakakosha muboka rakaderera remafuta, uye shanduko dzaive dzisiri nhamba pakati pemapoka.

Pakazara, iro rakaderera carb boka rakarasikirwa nehuremu hwakawanda uye rakave nekumwe kuvandudzwa mune akati wandei akakosha ezvengozi yezvirwere zvemoyo.

6. Yancy, W. S. Jr. et al. Annals yeMukati Mishonga, 2004.

Mashoko: Muchidzidzo ichi, vanhu zana nemakumi maviri vane huremu hwakawandisa uye hwakakwira ropa lipids vakatevera kori carb kana kudya kwakaderera kwemafuta kwemavhiki makumi maviri nemana. Boka rakaderera remafuta rakadzora koriori yavo yekudya.

Kuonda: Vanhu vari muboka rakaderera carb vakarasikirwa ne20.7 mapaundi (9.4 kg) yehuremu hwese hwemuviri, zvichienzaniswa ne10,6 mapaundi (4.8 kg) muboka rakaderera remafuta.

Mhedziso: Vanhu vari muboka rakaderera carb vakarasikirwa zvakanyanya kuwanda uye vakave nekuvandudza kukuru muropa triglycerides uye HDL (yakanaka) cholesterol.

7. Volek, J. S. et al. Chikafu & Metabolism (London), 2004.

Mashoko: Mune chidzidzo chinosanganisira vanhu makumi maviri nevasere vane kufutisa kana kufutisa, vanhukadzi vakateedzera kana yakaderera kwazvo carb kana yakaderera mafuta kudya kwemazuva makumi matatu, uye vanhurume vakatevera chimwe chezvikafu izvi kwemazuva makumi mashanu. Kudya kwese kwaive kwakadzorwa koriori.

Kuonda: Vanhu vari mune yakaderera carb boka vakarasika zvakanyanya kuwedzera huremu. Izvi zvainyanya kuitika kuvarume, kunyangwe ivo vaidya macalorie akawanda kupfuura iro rakaderera mafuta boka.

Mhedziso: Vanhu vari mune yakaderera carb boka vakarasikirwa huremu hwakawanda kupfuura avo vari mune yakaderera mafuta boka. Varume pane yakaderera carb chikafu vakarasikirwa katatu zvakapetwa zvakanyanya mudumbu mafuta sevaya vari pane yakaderera mafuta chikafu.

8. Meckling, K. A. et al. Kufananidza kwekudya kwakaderera-mafuta kune yakaderera-makabhohaidhiretsi dhayeti pane kurasikirwa uremu, kuumbwa kwemuviri, uye njodzi zvinhu zvechirwere cheshuga uye chirwere chemoyo muhupenyu-hwemahara, huremu hwevakadzi nevarume.Iyo Zvinyorwa zveKiriniki Endocrinology & Metabolism, 2004.

Mashoko: Vanhu makumi mana vane huremu hwakanyanya vakatevera kari carb yakaderera kana kudya kwakaderera kwemafuta kwemasvondo gumi. Boka rega rega raive nekoriori yakafanana yekudya.

Kuonda: Iyo yakaderera carb boka rakarasikirwa 15.4 mapaundi (7.0 kg), uye yakaderera mafuta boka rakarasikirwa 14.9 mapaundi (6.8 kg). Musiyano wacho hauna kuverengera kukosha.

Mhedziso: Mapoka ese ari maviri akarasikirwa nehuremu hwakaenzana, uye zvinotevera zvakaitikawo:

• Ropa kumanikidza yakaderera mumapoka ese ari maviri, ese systolic uye diastolic.
• Yakazara uye LDL (yakaipa) cholesterol yakaderera muboka rakaderera remafuta chete.
• Triglycerides akawira mumapoka ese.
• HDL (yakanaka) cholesterol yakasimuka muboka rakaderera remota, asi yakawira muboka rakaderera remafuta.
• Ropa shuga yakadzika mumapoka ese ari maviri, asi iro chete rakaderera carb boka rakadzikira mukati jekiseni nhanho. Izvi zvinoratidza kunatsiridza insulin senzwi.

9. Nickols-Richardson, S. M. et al. Nzara inonzwisisika yakaderera uye kuonda kunorema mune vakadzi vakawandisa premenopausal vanodya yakaderera-carbohydrate / yakakwira-mapuroteni vs yakakwira-makabhohydrate / yakaderera-mafuta kudya.Zvinyorwa zveAmerican Dietetic Association, 2005.

Mashoko: Vakadzi makumi maviri nevasere vane huremu hwakakora, avo vaive vasati vasvika kumwedzi, vakadya kori carb kana kudya kwakaderera kwemafuta kwemavhiki matanhatu. Kudya kwemafuta mashoma kwakadzorwa macalorie.

Kuonda: Avo vari muboka repasi re carb vakarasikirwa ne14.1 pondo (6.4 kg), nepo avo vari muboka rakaderera mafuta vakarasikirwa 9.3 mapaundi (4.2 kg). Zvigumisiro zvaive zvakakosha.

Mhedziso: Zvakakosha kuti kurasikirwa kwekurema kwakaitika neakaderera carb chikafu, uye pakanga painewo yakaderedzwa nzara, zvichienzaniswa neyepasi mafuta kudya.

10. Daly, M. E. et al. Ipfupi-yenguva mhedzisiro mhedzisiro yekudya kwakakomba makabhohydrate-ekudzivirira kuraira muRudzi rwechipiri chirwere cheshuga.Chirwere cheshuga, 2006.

Mashoko: Muchidzidzo ichi vanhu makumi maviri nevaviri vane chirwere cheshuga chechipiri vakagamuchira yakaderera carb kana yakaderera mafuta kudya mazano kwemwedzi mitatu. Avo vari mune yakaderera mafuta boka vakakurudzirwa kudzikisa chikamu chemazana.

Kuonda: Iyo yakaderera carb boka rakarasikirwa 7.8 mapaundi (3.55 kg), nepo rakaderera mafuta boka rakarasikirwa chete chete 2 mapaundi (0.92 kg). Musiyano wacho waive wakakosha.

Mhedziso: Iyo yakaderera carb boka rakarasikirwa nehuremu hwakawanda uye yakave nekuvandudzika kwakakura mune yavo yakazara cholesterol / HDL ratio. Pakanga pasina mutsauko mu triglycerides, BP, kana HbA1c (mucherechedzo wehuga hweropa) pakati pemapoka.

11. McClernon, F. J. et al. Kufutisa (Sirivha Chitubu), 2007.

Mashoko: Muchidzidzo ichi, vanhu zana negumi nevasere vakafutisa vanoteedzera inga yakaderera carb, ketogenic kudya kana koriori inorambidza yakaderera mafuta kudya kwemwedzi mitanhatu.

Kuonda: Vanhu vari muboka repasi carb vakarasikirwa 28.4 mapaundi (12.9 kg), nepo avo vari muboka rakaderera mafuta vakarasikirwa 14.7 mapaundi (6.7 kg).

Mhedziso: Iyo yakaderera carb boka rakarasikirwa zvakapetwa kaviri zvakapetwa huremu uye yakawana kushoma nzara.

12. Gardner, C. D. et al. Chinyorwa cheAmerican Medical Association, 2007.

Mashoko: Muchidzidzo ichi, vakadzi mazana matatu negumi nevasere vasina kumboona kuenda kumwedzi uye vaive nehuremu hwakanyanya kana kufutisa vakatevera chimwe chezvikafu zvina.

• yakaderera carb Atkins kudya
• yakaderera mafuta yemidziyo maOnnish chikafu
• iyo yekudya kweZoni
• iyo DZIDZA kudya

Zoni uye DZIDZA aive macalorie akarambidzwa.

Kuonda: Boka reAtkins rakarasikirwa nehuremu hwakanyanya - 10.3 mapaundi (4.7 kg) - pamwedzi gumi nembiri, zvichienzaniswa neboka reOnnish rakarasikirwa ne4,9 mapaundi (2.2 kg), boka reZone rakarasikirwa ne3,5 pounds (1.6 kg), uye DZIDZA boka richidzikira 5.7 mapaundi (2.6 kg).

Zvisinei, mutsauko wacho hauna kuverengera kukosha pamwedzi gumi nembiri.

Mhedziso: Boka reAtkins rakarasikirwa nehuremu hwakanyanya, kunyangwe mutsauko wacho waive usina kukosha. Boka reAtkins rakave nekuvandudza kukuru mukumanikidza kweropa, triglycerides, uye HDL (yakanaka) cholesterol mazinga. Avo vaitevera LEARN kana Ornish, ayo ari mashoma mafuta chikafu, anga aderera muLDL (yakaipa) cholesterol mumwedzi miviri, asi zvadaro mhedzisiro yakadzikira.

13. Halyburton, A. K. et al. American Journal yeKiriniki Kudya, 2007.

Mashoko: Makumi mapfumbamwe nevatatu vanhu vane huremu hwekupfuurisa kana kufutisa vakatevera kori carb, kudya kwemafuta akawanda kana mafuta akaderera, kudya kwakanyanya kwecarb kwemavhiki masere. Mapoka ese ari maviri aive akarambidzwa macalorie.

Kuonda: Iyo yakaderera carb boka rakarasikirwa ne17.2 mapaundi (7.8 kg), nepo yakaderera mafuta boka rakarasikirwa 14.1 mapaundi (6.4 kg). Musiyano wacho waive wakakosha.

Mhedziso: Iyo yakaderera carb boka rakarasikirwa nehuremu hwakawanda. Mapoka ese ari maviri aive nekuvandudzwa kwakafanana mumanzwiro, asi kumhanya kwekugadzirisa (chiyero chekuziva kwekuita) kwakagadziriswazve pane chikafu chakaderera chemafuta.

14. Dyson, P. A. et al. Chirwere cheshuga, 2007.

Mashoko: Vanhu gumi nevatatu vane chirwere cheshuga uye 13 vasina chirwere cheshuga vakatevera kungave kwakaderera carb chikafu kana "kudya kwakanaka" kudya. Iyi yaive koriori yakadziviswa, yakaderera mafuta kudya kunokurudzirwa neDiabetes UK. Chidzidzo chakatora mwedzi mitatu.

Kuonda: Vanhu vari mune yakaderera carb boka vakarasikirwa avhareji ye15.2 mapaundi (6.9 kg), zvichienzaniswa ne4.6 mapaundi (2.1 kg) muboka rakaderera mafuta.

Mhedziso: Boka repasi remotokari rakarasikirwa nehuremu hwakapetwa katatu zvakapetwa seboka rakaderera remafuta. Pakanga pasina mutsauko mune chero chimwe chiratidzo pakati pemapoka.

15. Westman, E. C. et al. Nutrion & Metabolism (London), 2008.

Mashoko: Vane makumi masere nevana vanhu vane kufutisa uye mhando 2 chirwere cheshuga vakatevera yakaderera carb, ketogenic chikafu kana koriori inorambidza yakaderera glycemic kudya kwemavhiki makumi maviri nemana.

Kuonda: Iyo yakaderera carb boka rakarasikirwa nehuremu hwakawanda - 24.4 mapaundi (11.1 kg) - kupfuura yakaderera glycemic boka - 15.2 mapaundi (6.9 kg).

Mhedziso: Vanhu vari muboka rakaderera carb vakarasikirwa zvakanyanya kurema kupfuura iro rakaderera glycemic boka. Pamusoro pe:

• Hemoglobin A1c yakadzika ne1.5% muboka repasi re carb, zvichienzaniswa ne0.5% mune yakaderera glycemic boka.
• HDL (yakanaka) cholesterol yakawedzera mune yakaderera carb boka chete, ne5.6 mg / dL.
• Chirwere cheshuga angangoderedzwa kana kubviswa mu95.2% yeboka rakaderera carb, zvichienzaniswa ne62% muboka rakaderera reglycemic.
• Ropa kumanikidza, triglycerides, uye zvimwe mamaki yakagadziridzwa mumapoka ese ari maviri, asi mutsauko pakati pemapoka hauna kuverengerwa kukosha.

16. Shai, I. et al. Kurera huremu ine yakaderera-makabhohaidhiretsi, Mediterranean, kana yakaderera-mafuta kudya.New England Chinyorwa cheMishonga, 2008.

Mashoko: Muchidzidzo ichi, vanhu mazana matatu nemaviri vane kufutisa vakatevera chimwe chezvikafu zvitatu:

• kudya kwakaderera kwecarb
• koriori inorambidza kudya kwakaderera kwemafuta
• koriori yaitadzisa kudya kweMediterranean

Ivo vakatevera chikafu chemakore maviri.

Kuonda: Boka repasi re carb rakarasikirwa ne 10.4 mapaundi (4.7 kg), iro rakaderera mafuta boka rakarasikirwa 6.4 mapaundi (2.9 kg), uye veMediterranean boka rekudya rakarasikirwa ne9.7 mapaundi (4.4 kg).

Mhedziso: Iyo yakaderera carb boka rakarasikirwa nehuremu hwakawanda kupfuura iro rakaderera mafuta boka uye rakave nekuvandudzika kukuru muHDL (yakanaka) cholesterol uye triglycerides.

17. Keogh, J. B. et al. American Journal yeKiriniki Kudya, 2008.

Mashoko: Muchidzidzo ichi, 107 vanhu vane dumbu kufutisa vakatevera kana yakaderera carb kana yakaderera mafuta kudya, zvese zvine macalorie zvinorambidzwa, kwemasvondo masere.

Kuonda: Iyo yakaderera carb boka yakarasika 7.9% yehuremu hwemuviri, zvichienzaniswa ne6.5% muboka rakaderera remafuta.

Mhedziso: Iyo yakaderera carb boka rakarasikirwa nehuremu hwakawanda. Pakange pasinawo musiyano mune zvakajairwa mamaki kana njodzi zvinhu pakati pemapoka.

18. Tay, J. et al. Metabolic mhedzisiro yekurasikirwa nehuremu pane yakanyanya-yakaderera-makabhohydrate chikafu ichienzaniswa neiyo isocaloric yakakwira-makabhohaidhiretsi chikafu mumatumbu akafuta zvakanyanya.Zvinyorwa zveAmerican College yeCardiology, 2008.

Mashoko: Makumi masere nevasere vanhu vane dumbu kufutisa vakatevera ingave yakaderera kwazvo carb kana yakaderera mafuta kudya kwemavhiki makumi maviri nemana. Kudya kwese kwaive kwakadzorwa koriori.

Kuonda: Vanhu vari mune yakaderera carb boka vakarasikirwa avhareji ye26.2 mapaundi (11.9 kg), nepo avo vari mune yakaderera mafuta boka vakarasikirwa 22.3 mapaundi (10.1 kg). Zvisinei, mutsauko wacho hauna kuverengera kukosha.

Mhedziso: Zvese kudya zvakatungamira kune zvakafanana uremu mhedzisiro uye kugadzirisa mu triglycerides, HDL (yakanaka) cholesterol, C-inoshanda mapuroteni, insulin, insulin senzwi, uye BP. Yakazara uye LDL (yakaipa) cholesterol yakagadziriswa muboka rakaderera remafuta chete.

19. Volek, J. S. et al. Lipids, 2009.

Mashoko: Vanhu makumi mana vane njodzi yakanyanya yehutano hwemwoyo dzakateera kana yakaderera carb kana yakaderera mafuta kudya kwemasvondo gumi nemaviri, zvese zvine macalorie zvinorambidzwa.

Kuonda: Boka repasi re carb rakarasikirwa ne22.3 mapaundi (10.1 kg), nepo rakaderera mafuta boka rakarasikirwa ne11.5 mapaundi (5.2 kg).

Mhedziso: Vanhu vari muboka repasi re carb vakarasikirwa zvakapetwa zvakapetwa kaviri zvakapetwa sevaya vari muboka rakaderera remafuta, kunyangwe zvavo koriori yavakawana yaive yakafanana.

Pamusoro pe:

• Triglycerides yakadonha ne107 mg / dL pane yakaderera carb chikafu, asi yakangodonha 36 mg / dL pane yakaderera mafuta kudya.
• HDL (yakanaka) cholesterol yakasimuka ne4 mg / dL pane yakaderera carb chikafu, asi yakawira ne1 mg / dL pane yakaderera mafuta kudya.
• Apolipoprotein B yakadzika ne11 poindi pane yakaderera carb chikafu, asi iyo yakangodzika pasi 2 mapoinzi pane yakaderera mafuta kudya.
• LDL particles size yakawedzera pane yakaderera carb chikafu, asi yakaramba yakafanana pane yakaderera mafuta kudya.

Pane iyo yakaderera carb chikafu, iyo LDL zvidimbu zvakachinja kubva padiki kuenda kune zvakakura, izvo zvakanaka. Nekudaro, pakudya kwakaderera kwemafuta, ivo vakachinja zvishoma kubva pane zvakakura kuenda kudiki, izvo zvisina hutano.

20. Brinkworth, G. D. et al. American Journal yeKiriniki Kudya, 2009.

Mashoko: Muchidzidzo ichi, vanhu vane 118 vane kufutisa kwepamuviri vakatevera kari carb yakaderera kana kudya kwakaderera kwemafuta kwegore rimwe. Kudya kwese kwaive kwakadzorwa koriori.

Kuonda: Vanhu vari muboka repasi re carb vakarasikirwa nemapaundi makumi matatu nemaviri (14.5 kg), nepo avo vari muboka rakaderera mafuta vakarasa 25.3 mapaundi (11.5 kg). Musiyano wacho hauna kuverengera kukosha.

Mhedziso: Iyo yakaderera carb boka yakawana kuderera kukuru mu triglycerides uye kuwedzera kukuru kune ese ari maviri HDL (akanaka) uye LDL (yakaipa) cholesterol, ichienzaniswa neboka rakaderera remafuta.

21. Hernandez, T. L. et al. American Journal yeKiriniki Kudya, 2010.

Mashoko: Makumi matatu nevaviri vakuru vane kufutisa vakatevera kungave yakaderera carb kana koriori yakadziviswa, yakaderera mafuta kudya kwemavhiki matanhatu.

Kuonda: Boka repasi re carb rakarasikirwa ne 13.7 mapaundi (6.2 kg), nepo rakaderera mafuta boka rakarasikirwa ne13.2 mapaundi (6.0 kg). Musiyano wacho hauna kuverengera kukosha.

Mhedziso: Iyo yakaderera carb boka yakaona kuderera kukuru mu triglycerides (43.6 mg / dL) kupfuura yakaderera mafuta boka (26.9 mg / dL). Dzese LDL (yakaipa) uye HDL (yakanaka) cholesterol yakaderera muboka rakaderera remafuta chete.

22. Krebs, N. F. et al. Zvinyorwa zvePediatrics, 2010.

Mashoko: Makumi mana nevatanhatu vanhu vakatevera ingave yakaderera carb kana yakaderera mafuta kudya kwemavhiki makumi matatu nematanhatu. Vanhu vari muboka rakaderera mafuta vairambidza yavo yekudya koriori.

Kuonda: Vaya vari mune yakaderera carb boka vaive nekudzikira kukuru mumuviri mass index (BMI) Z-mamaki kupfuura iwo akaderera mafuta boka, asi kuonda hakuna kusiyana pakati pemapoka.

Mhedziso: Iyo yakaderera carb boka yaive nekudzikisira kukuru muBMI Z-zvikoro, asi kurasikirwa kwekurema kwakafanana pakati pemapoka. Vakasiyana biomarkers vakagadziridzwa mumapoka ese ari maviri, asi pakanga pasina mutsauko wakakura pakati pavo.

23. Guldbrand H. et al. Mune mhando 2 chirwere cheshuga, randomization kune zano kuteedzera yakaderera-makabhohaidhiretsi kudya zvishoma zvishoma inovandudza glycemic kudzora uchienzaniswa nezano kutevedzera yakaderera-mafuta chikafu chinoburitsa zvakafanana uremu kurasikirwa.Chirwere cheshuga, 2012.

Mashoko: Makumi matanhatu nemumwe vanhu vane chirwere cheshuga chechipiri vakatevera koriori yakaderera kana kudya kwakaderera kwemafuta kwemakore maviri, zvese zvinezvinorambidzwa nekoriori.

Kuonda: Avo vari muboka repasi re carb vakarasa 6.8 mapaundi (3.1 kg), nepo avo vari muboka rakaderera mafuta vakarasikirwa 7.9 mapaundi (3.6 kg). Musiyano wacho hauna kuverengera kukosha.

Mhedziso: Pakanga pasina mutsauko mukudzikira uremu kana zvakajairika njodzi zviitiko pakati pemapoka. Paive nekuvandudzwa kwakakosha mukutonga kweglycemic pamwedzi mitanhatu yeboka repasi re carb. Zvisinei, kuteererwa kwaive kwakashata, uye mhedzisiro yakadzikira pamwedzi makumi maviri nemana sezvo vanhu vakatanga kudya mamwe ma carbs.

Kuonda

Iyi inotevera girafu inoratidza maitiro ekurasikirwa uremu uchienzaniswa pakati pe 23 zvidzidzo. Vanhu vakarasikirwa huremu mune makumi maviri nesere ezvidzidzo.

Mazhinji ezvidzidzo akawana musiyano wakakura mukudzikira kwekurema, uchifarira yakaderera carb chikafu.

Pamusoro pe:

• Iwo epasi carb mapoka aigara achirasikirwa ne3-3 zvakapetwa huremu hwakawandisa semapoka emafuta akaderera. Mune zviitiko zvishoma, pakanga pasina mutsauko wakakosha.
• Muzviitiko zvakawanda, iwo akadzika mafuta mapoka akatevera macalorie zvinorambidzwa, nepo akadzika macarb mapoka akadya akawanda macalorie sezvavaida.
• Apo mapoka ese ari maviri akarambidza macalorie, akadzika carb dieters achiri kurasikirwa nehuremu hwakawanda (,,), kunyangwe zvaisave zvakakosha nguva dzose (4, 5,).
• Muchidzidzo chimwe chete, boka rakaderera remafuta rakarasa huremu hwakawanda (7), asi mutsauko wacho waive mudiki- 1.1 pondo (0.5 kg) - uye isina kukosha zvinoverengeka.
• Mune akati wandei ezvidzidzo, kurasikirwa uremu kwaive kwakanyanya pakutanga. Ipapo vanhu vakatanga kudzoreredza huremu nekufamba kwenguva ivo pavakasiya chikafu.
• Kudya kwakaderera kwecarb kwainyanya kushanda mukuderedza mafuta emimba, mhando yemafuta ayo vatsvagiri vakabatana nehutano hwakasiyana. (,,).

Zvikonzero zviviri nei yakaderera carb chikafu chingave chinonyanya kushanda pakurasikirwa kwehuremu ndeichi:

• iyo yakakwira protein
• iyo yekuda-kudzvinyirira mhedzisiro yekudya

Izvi zvinhu zvinogona kubatsira kudzikisa koriori yemunhu kudya.

Unogona kuverenga zvakawanda nezve sei chikafu ichi chinoshanda pano: Nei Zvishoma Carb Kudya Kuchishanda? Maitiro Anotsanangurwa.

LDL (yakaipa) cholesterol

Kudya kwakaderera kwecarb kazhinji hakuite sekusimudza huwandu uye LDL (yakaipa) cholesterol mazinga.

Kudya kwemafuta mashoma kunogona kudzikisa yakazara uye LDL (yakaipa) cholesterol, asi izvi zvinowanzova zvenguva pfupi. Mushure memwedzi mitanhatu, musiyano hauwanzo kuve wakakosha.

Vamwe vatapi vezvehutano vakataura kuti kudya kwakaderera kwecarb kunogona kukonzera LDL (yakaipa) cholesterol uye zvimwe zvinomaka lipid kuwedzera mune vanhu vashoma.

Zvisinei, vanyori vezvidzidzo zvepamusoro havana kucherechedza izvi zvakashata mhedzisiro. Iwo ma masomo akatarisa epamberi lipid mamaki (,) aingoratidza kuvandudza.

HDL (yakanaka) cholesterol

Imwe nzira yekusimudza HDL (yakanaka) cholesterol mwero ndeyekudya mamwe mafuta. Neichi chikonzero, hazvishamise kuona kuti yakaderera carb kudya, kuve kwakakwirira mumafuta, zvinowanzoita kusimudzira HDL (yakanaka) cholesterol pane yakaderera mafuta kudya.

Yepamusoro HDL (yakanaka) nhanho dzinogona kubatsira kuvandudza metabolic hutano uye kudzikisa njodzi yehutano hwemwoyo. Vanhu vane metabolic syndrome kazhinji vane yakaderera HDL (yakanaka) nhanho.

Masere gumi nemasere eongororo makumi maviri nematatu yakashuma shanduko muHDL (yakanaka) cholesterol mazinga.

Kudya kwakaderera kwecarb kazhinji kusimudza HDL (yakanaka) mazinga, asi iwo mazinga anoita kunge achinja zvishoma pane mashoma mafuta chikafu. Mune zvimwe zviitiko, vanodzika pasi.

Triglycerides

Triglycerides yakakosha yemoyo njodzi mungozi uye zvimwe zvakakosha zviratidzo zve metabolic syndrome.

Nzira yakanakisa yekudzora triglycerides ndeyekudya mashoma makabhohaidhiretsi, uye kunyanya kudya shuga shoma.

Zvipfumbamwe gumi nezviviri zveongororo dzakashuma shanduko muropa triglyceride mazinga.

Zvese zvakaderera carb uye yakaderera mafuta kudya kunogona kubatsira kudzikisa triglycerides, asi mhedzisiro yacho yakasimba mune yakaderera carb mapoka.

Ropa shuga, insulin mazinga uye mhando II chirwere cheshuga

Vanhu vasina chirwere cheshuga vakaona shuga yavo yeropa uye insulin mazinga achivandudza pane ese ari pasi carb uye mashoma mafuta kudya. Musiyano uripo pakati pemapoka kazhinji waive mudiki.

Zvidzidzo zvitatu zvakafananidza kuti kudya kwakabata sei vanhu vane chirwere cheshuga chechipiri.

Chidzidzo chimwe chete chakakwanisa kudzora makabhohaidhiretsi zvakakwana.

Muchidzidzo ichi kuvandudzwa kwakasiyana-siyana kwakaitika, kusanganisira kudonha kwakanyanya muHbA1c, mucherechedzo wemazinga eshuga eropa (). Uye zvakare, pamusoro pe90% yeavo vari mune yakaderera carb boka rakakwanisa kudzora kana kubvisa yavo chirwere cheshuga mishonga.

Zvisinei, mutsauko wacho waive mudiki kana kusavapo mune zvimwe zvidzidzo zviviri, nekuti kutevedzera kwanga kusiri nyore. Ivo vatori vechikamu vakapedzisira vadya vakatenderedza makumi matatu muzana emakoriori avo semacarbs. (, 7).

Ropa kumanikidza

Kana ichiyerwa, BP yakada kudzikira pamhando mbiri dzekudya.

Vanhu vangani vakapedza?

Dambudziko rakajairika mukudzikisira uremu zvidzidzo nderekuti vanhu vanowanzosiya kudya kusati kudzidza kwapera.

Zvipfumbamwe gumi nezviviri zveongororo dzakarondedzera huwandu hwevanhu vakapedza kudzidza.

Ivhareji muzana yevanhu vaitevera chikafu mukati mese chaive:

• low carb mapoka: 79.51%
• mashoma mafuta mapoka: 77.72%

Izvi zvinoratidza kuti yakaderera carb chikafu haichanetsi kunamatira kune mamwe marudzi ezvikafu.

Icho chikonzero chingave chekuti chakaderera carb chikafu chinoratidzika kudzikisira nzara (,), uye vatori vechikamu vanogona kudya kusvikira vaguta. Kudya kwemafuta mashoma, zvakadaro, kazhinji koriori inorambidzwa. Munhu wacho anofanirwa kuyera chikafu chavo uye kuverenga macalorie, izvo zvinogona kunetsa.

Vanhuwo vanorasikirwa nehuremu hwakawanda, uye vanorasikirwa nekukurumidza, pane yakaderera carb chikafu. Izvi zvinogona kuvandudza kukurudzira kwavo kuenderera nekudya.

Migumisiro yakaipa

Ivo vatori vechikamu mune izvi zvidzidzo havana kuzivisa chero zvakakomba zvakashata mhedzisiro nekuda kwekudya.

Pakazara, iyo yakaderera carb chikafu inoita kunge inoregererwa zvakanaka uye yakachengeteka.

Chinokosha

Vanhu vazhinji vane tsika vakasarudza kudya kwakaderera kwemafuta uye kuverenga macalorie kudzikisa huremu.

Zvisinei, zvakawanikwa zvezviongorori izvi zvinoratidza kuti kudya kwakaderera kwecarb kunogona kungoshanda, uye pamwe zvakanyanya kudaro, pane kudya kwemafuta mashoma.