Kumbira Kudya Chiremba: Kufuridzirwa neMafuta ega

Zvemukati

• Ongororo ye

Mubvunzo: Ndinogona here kucheka carbs zvachose uye ndichiri kurovedza muviri padanho repamusoro, sevamwe vanotsigira zvakaderera-carb uye paleo dhayeti zvinoratidza?

A: Ehe, iwe unogona kucheka carbs uye kuvimba nemafuta ega ega peturu-uye zvakachengeteka zvachose. Humwe huturu mukudya kwako hwakakosha chose, kusanganisira akati wandei mafuta akasiyana, mashoma amino acids, uye akawanda mavitamini uye mamineral. Hapana shuga kana makabhohaidhiretsi anoita iyo "inofanirwa-kudya" rondedzero.

Kuti ushande usina carbs, muviri wako unoita basa rakanaka kwazvo kungave kugadzira shuga yainoda kana kutsvaga mamwe masimba emagetsi. Semuenzaniso, kana iwe uchidzikisa zvakanyanya kana kubvisa carbs kubva pakudya kwako, muviri wako unokwanisa kugadzira shuga kuti uchengetedze se glycogen.

Uropi hwako hunozivikanwa nekudyisa shuga, sezvo hunoda simba rakawanda uye shuga ndiyo manyuko ahunofarira. Asi kunyangwe rudo rwehuropi hwako pamwe nemahydrohydrate, rwuri kunyanya kuda kupona. Nekuda kweizvozvo inochinjika uye ichifashukira, ichizvivhiringidza ne ketoni (chibereko chekuwedzera kwemafuta kuputsika) kana carbs asipo. Zvechokwadi, uropi hwako hunogona kunge hwakashandura kune iyi imwe nzvimbo yemafuta pasina iwe kunyange kuzviziva kana iwe wakambodya yakaderera-carb kana ketogenic kudya, kwaunodya 60 kusvika 70 muzana yemakori ako kubva kumafuta uye chete 20 kusvika 30 gramu. (g) yecarbs pazuva (inozopedzisira yasvika 50g pazuva). Kudya uku kunoshanda zvakanyanya pakurasikirwa kwemafuta, kuchideredza zvimwe zvinenjodzi zvehosha yemwoyo, uye kurapa chirwere cheshuga uye pfari.

Saka hongu, kana uchida, iwe aigona cheka zvachose carbs, simba muviri wako nemafuta, kuvandudza hutano hwako, uye kurovedza muviri pamwero wepamusoro. Asi mubvunzo unova: Unoda chaizvo here? Kubva pamaonero ekushandisa, chikafu chakaderera-carb chinotadzisa kana zvasvika pakusarudza chikafu-makumi maviri, makumi matatu, kana kunyange 50g yemakabhohaidhireti haina kuwanda, uye unogona chete kudya howa hwakawanda, asiparagasi, nesipinachi.

Heino imwe nzira, yakasarudzika nzira yekucheka carb iyo zvishoma nezvishoma inoita kuti muviri wako uvimbike zvakanyanya pamafuta, uyezve, kana zvichidikanwa, zvakangoita paari chete. Ini ndakagadzira iyi "hierarchy yemakabohydrate" kuti ipe inoshandisa-inoshamwaridzika gwara yekumedza uye kudzora carbs zvinoenderana nezvinodiwa nemunhu.

Uhwu hutongi hwakareruka hwakavakirwa pachokwadi chekuti sezvo asiri ese macarbs akagadzirwa akaenzana, pane spectrum maunogona kuvarambidza. Zvokudya zviri pamusoro pechinyorwa zvakanyanya carb- uye calorie-dense nepo zvine zvishoma zvinovaka muviri. Sezvaunofamba uchidzika pasi pechinyorwa, chikafu chinova chishoma carb- uye calorie-dense uchinge uine zvakawanda zvinovaka muviri - izvi ndizvo zvekudya zvaunoda kuunganidza mundiro yako. Mune mamwe mazwi, shandisa sipinachi yakawanda (pazasi muchikamu chemuriwo wegirinhi) pane soda (kumusoro muchikamu cheshuga chakawedzerwa).

1. Zvekudya zvine shuga yakawedzerwa

2. Yakanatswa tsanga

3. Zviyo/masitashi

4. Chibereko

5. Muriwo

6. Miriwo yakasvibirira

Edza kuderedza uye / kana kubvisa zvokudya uye zvinwiwa kubva panzvimbo mbiri dzepamusoro, uye kana iwe uchida kuwedzera kuderedza carb yako (kana calorie) kudya kuti uwedzere kurasikirwa kwemafuta uye kudzora zviri nani shuga yeropa, zvino shanda kuderedza uye / kana kubvisa zvokudya. muboka rinotevera pane zvakanyorwa. Kutora nzira iyi yekudzora carb kuchakubatsira kuti utarise pane zvakawanda zvinovaka muviri dense carbs ukuwo uchikuita kuti udzivise mwero wecarbs wakakodzera iwe uye zvaunoda zuva nezuva.

Ongororo ye