Kumbira Kudya Chiremba: Idya maCarbs uye Uchiri Kuderedza Kurema?

Zvemukati

• Ongororo ye

Mubvunzo: Ndinogona here kudya carbs uye ndichiri kurasikirwa nehuremu?

A: Kunyangwe uchidya mashoma ma carbs akakosha kuti uwane uremu hwakakwana, haufanire kubvisa zvachose macarbs kubva pane chako chikafu. Huwandu hwe carbs hwaunofanirwa kunge uchidya hwakavakirwa pazvinhu zviviri: 1) Kurema kwakadii kwaunoda kurasikirwa uye 2) Kupi pane muviri wako iwe unofanirwa kudzikira huremu.

Kana vanhu vachitaura nezvekucheka carbs kana kudya yakaderera-carbohydrate chikafu, iyo Atkins Diet kana ketogenic yekudya nzira inowanzouya mupfungwa (iyo inoburitsa mifananidzo yebhakoni, girizi, uye zvipunu zvepeanut butter zvakananga kubva muchirongo-kwete epitome ye. Hutano hwakanaka). Asi pane nzvimbo yakawanda munzvimbo yekucheka carb pakati pezvinodyiwa nemunhu wepakati (kukosha kwezuva nezuva kwevakuru ndeye 300g makabhohaidhiretsi) uye iyo yakanyanya-carb ketogenic kudya (kazhinji isingasviki 50g makabhohaidhiretsi pazuva). Kudya hakusi saizi imwe inokwana zvese, uye akasiyana masosi ehydrohydrate anoshanda anoshanda zvakanyanya kune vanhu vakasiyana. Pane kana tsvakurudzo yekuzvisimbisa.

Mune kumwe kuongorora kubva kuYunivhesiti yeTufts, zvidzidzo zvakateedzera imwe yeakoriori-akarambidzwa kudya kwemwedzi gumi nemisere:

Boka 1: Chikafu chepamusoro-carbohydrate, chikafu chine mafuta mashoma

Boka 2: Kudya zvine mwero makhabhohydrate akafanana ne The Zone (Makumi mana muzana muzana macalorie kubva kumakabhohaidhiretsi aine kusimbiswa pamichero nemiriwo pamusoro pezviyo).

Chainakidza kwazvo pamusoro pechidzidzo ichi ndechekuti mushure memwedzi gumi nemasere, mapoka ese e dieters akarasikirwa nehuremu hwakaenzana, zvisinei nekuti vatevera hurongwa hupi.

Vatsvakurudzi vakabva vachera zvakadzama mukati mehutano hwevadzidzi vose, vachitarisa kunyanya kune insulin senitivity (chiyero chekuti muviri wako unobvuma uye unogovera carbs). Vakaona kuti vanhu vane hurombo hwe insulin senitivity (kureva kuti miviri yavo yakanga isina kunaka pakubata ne carbs) vakarasikirwa nehuremu hwakawanda paZone-type diet pane kudya kwakaderera-mafuta, asi avo vane insulin yakanaka senitivity vakarasika uremu pane chero kudya.

Izvi Zvinorevei Kwauri?

Kana iwe wakaonda zvishoma, iwe pamwe iva ne insulin inzwisisika uye unokwanisa kukwanisa kudzikisa huremu nekungodzora koriori yako (uye kurovedza muviri). Kana iwe uchida kukwidziridza uremu hwako, iwe uchazoda kudzora ako makabhohaidhiretsi zvishoma zvine hukasha.

Iwe Unogona Sei Kuudza Kana Iwe Uine Varombo Insulin Sensitivity?

Mafuta emuviri akavakirwa padhuze nepakati penzvimbo ino nyore kuzivikanwa mutsvuku. Kana uriwe iwe, unofanirwa kushandura ma carbs mune chako chikafu kure nezviyo uye zvimwe kune miriwo, michero, uye imwe protein yeakanakisa uremu-kurasikirwa mhedzisiro. Izvi zvinoderedza macarbohydrate akazara mukudya kwako uku uchideredzawo huwandu hweanokurumidza-kuita macarhydrate, ayo anoteedzera chikafu chakatemerwa carbohydrate chinoshandiswa mune chidzidzo chiri pamusoro.

Sezvo uremu hwako hunotanga kupata, chinja yakawanda ye carbs yako kuenda kune michero nemiriwo uye kure nezviyo nemastashi. Iwe uchaona chiyero chinotanga kufamba munzira kwayo zvakare.

Icho Chinokosha

Izvo hazvisi zvekubvisa makabhohaidhiretsi ese kubva pane zvaunodya asi panzvimbo pezvo kudzora carbs kusvika padanho rinoita kuti unzwe zviri nani uye kurasikirwa nehuremu hwakanyanya. Kana uchinetseka kuwana nzvimbo yako inotapira, taura nachiremba wako kana kuronga nguva yekusangana neanovaka muviri anogona kukubatsira kuona nzira yakanakisa yemuviri wako.

Ongororo ye