Kalori vs. Carb Kuverenga: Pros uye Cons

Zvemukati

• Kuverenga zvinyorwa zvekudya uchishandisa nzira mbiri
• Zvakanakira koriori kuverenga:
  
• Cons of koriori kuverenga:
  
• Chikamu chekutonga munzira mbiri idzi
• Mamiriro ekurapa kwenzira yega yega
• Zvakanakira kuverenga makabhohaidhiretsi:
  
• Cons of carbohydrate kuverenga:
  
• Zvinotora nzira imwe neimwe

Chii chinonzi calori kuverenga uye carb kuverenga?

Paunenge uchiedza kudzikisa huremu, kuverenga kwecalori uye makabhohaidhireti nzira mbiri dzaungatore.

Kuverenga macalorie kunosanganisira kushandisa musimboti we "macalorie mukati, macalorie kunze." Kuti uderedze huremu, unofanirwa kupisa macalorie kupfuura aunodya. Sekureva kweMayo Clinic, kupisa makirori mazana matatu nemazana mashanu pane aunotora kunogona kuenzana paundi yakarasika. Kuti uderedze huremu kuverenga macalorie, iwe waizoisa chinangwa chezuva nezuva chekoriori yako yekudya. Muenzaniso unogona kunge uchicheka mazana mashanu macalorie pazuva. Mukufamba kwevhiki, izvi zvaizokwana nezve 1 paundi yehuremu yakarasika.

Kuverenga makabhohaidhiretsi inzira yekudya iyo inosanganisira kuverenga huwandu hwe makabhohaidhiretsi aunotora mukudya kwako uye zvinwiwa. Carbohydrate, senge ine starchy, shuga, uye chikafu chakanatswa, inogona kuva manyuko akajairika emafuta uye macalorie asina chinhu mukudya kwemunhu. Nekusimbisa zvine hutano, yakaderera-makabhohaidhiretsi sarudzo, munhu anodya zvakanaka nenzira inosimudzira kuonda.

Kufanana nekoriori kuverenga, nzira yaunotora kuhydrohydrate kuverenga inoenderana nechinangwa chako chezuva nezuva chehydrohydrate. Mumwe muenzaniso unogona kunge uri wekutora ingangoita makumi mashanu neshanu muzana yekoriori yako yaunodya zuva rega rega kubva kumahydrohydrate. Kana iwe uchidya 1,800 macalorie pazuva, izvi zvingave zvingangoita 810 macalorie kubva kumahydrohydrate kana 202.5 gramu pazuva. Iwe waizobva wagovana izvi kunze nekudya kwako kwemazuva ese uye zvinwiwa.

Muenzaniso wakajairika unogona kunge uri magiramu makumi mashanu emakabhohaidhiretsi pakudya katatu pazuva uye magiramu makumi matatu emakabohydrate pazvikafu zviviri pazuva.

Imwe neimwe nzira yekurasikirwa uremu ine zvayakanakira nezvayakaipira, uye imwe inogona kukumbira kwauri kupfuura iyo yakapihwa yako yakazara nzira yekudya. Izvo zvinokwanisika kuisa zvinofungidzirwa kubva kune imwe neimwe nzira yekuremerwa uremu.

Kuverenga zvinyorwa zvekudya uchishandisa nzira mbiri

Kuverenga zvinyorwa zvekudya chikamu chakakosha cheimwe nzira yekudya. Paunenge uchishandisa koriori kuverenga nzira, urikuverenga macalorie pakushumira.Chikamu "chekushandira" chakakosha kufunga. Chikafu chauri kufunga kudya chinogona kunge chiine kanopfuura kamwe chete. Iwe unofanirwa kutora izvi uchifunga.

Carbohydrate akanyorwawo pane chinyorwa chekudya. Zvinyorwa zvitatu ndezvemahydrohydrate:

• Yese makabhohaidhiretsi zvinoreva huwandu hwese hwe makabhohaidhiretsi aripo mune chikafu.
• Chikafu fiber ndiyo huwandu hwechikafu chine fiber yekudya uye nekudaro haina kugayiwa. Fibha inogona kuwedzera yakawanda kuchituru chako uye nekuita kuti unzwe kuzere, kureba. Kudya kune hutano, semichero, miriwo, uye zviyo zvakakwana, zvinowanzo kuve zvakakwirira mune fiber.
• Shuga ndiwo monosaccharides uye disaccharides (zvidiki uye zvakapusa mhando zve makabhohaidhiretsi) anowanikwa zvakasikwa kana kuwedzerwa kuzvikafu nezvinwiwa. Nepo zvimwe zvekudya semichero zvakasikwa zvine shuga, zvimwe zvine shuga zvakawedzerwa kwavari. Nekuti shuga yakawandisa inogona kureva macalorie akawedzera, spike mushuga yeropa, uye "isina" macalorie ayo asingakubatsire kuti unzwe kuguta, unowanzo kuda kudzivirira izvo zvekudya.

Zvakanakira koriori kuverenga:

• Iwe unogona kuverenga zviri nyore chinyorwa chekudya zvinovaka muviri uye kuwana nhamba yekuverengera kune yako yekudya yezuva nezuva.
• Kudya kwakaderera-koriori kunogona kubatsira mamiriro ehutano ane hukama nekufutisa senge yakakwira BP uye chirwere chemwoyo.

Cons of koriori kuverenga:

• Kuverenga kweCalorie hakutore hanya nezvido zvako zvinovaka muviri, chete kudya kwako macalorie.
• Kucheka macalorie kune asina hutano hutano (kazhinji asingasviki 1,200 kusvika 1,500 macalorie pazuva) inogona kuve nzira inokuvadza yekuderedza uremu.

Chikamu chekutonga munzira mbiri idzi

Kana uchiverenga macalorie, hazvisi nyore kwazvo kuona kudyiwa kwekoriori nekungotarisa kana kuyeuka kudya chikafu. Nepo iwe uchikwanisa kudzidzira chikamu kudzora nekuverenga kunoshumira hukuru pane chinyorwa chekudya, huwandu hwecalori hauzivikanike zviri nyore.

Chikamu chekutonga chikamu chakakura kwazvo chekuverenga makabhohaidhiretsi nekuti unogona kunge usiri nguva dzose uine chinyorwa chekudya chinowanikwa. Dieter vanoverenga makabhohaidhiretsi anowanzoyeuchidza zvimwe zvikamu kuti sarudzo dzechikafu dzive nyore. Semuenzaniso, izvo zvinotevera chikafu zvinowanzove zvine gumi nemashanu magiramu emakabohydrate:

• chimedu chimwe chechingwa
• chidimbu chidiki chemuchero, senge apuro kana orenji
• 1/2 mukombe makedheni kana muchero mutsva
• 1/2 mukombe yakasviba miriwo, senge chibage chakabikwa, pizi, mahara bhinzi, kana mbatatisi yakashambadza
• 1/3 mukombe pasita
• 1/3 mukombe mupunga
• 3/4 mukombe yakaoma cereal

Zvimwe zvekudya, zvakaita semashizha emastarchy (senge lettuce kana sipinashi) zvakadzika kwazvo mumakabhohaidhiretsi zvekuti vamwe vanhu vanogona kutadza kuzviverenga.

Mamiriro ekurapa kwenzira yega yega

Vanachiremba havawanzo kukurudzira kudya kwakaderera-koriori kune chero imwe mamiriro ekurapa. Zvisinei, kudya kwakaderera-koriori kunogona kubatsira hutano huzhinji hunobatanidza nekuneta, zvakadai sekukwirira kweropa kana chirwere chemwoyo.

Kuverengeka kwehydrohydrate inzira inosvikira avo vane rudzi rwekutanga uye mhando 2 yeshuga inowanzo shandiswa kuchengetedza yakatsiga shuga yeropa zuva rese. Avo vane chirwere cheshuga vangangoda kutora insulin kuitira kuti miviri yavo ishandise makabhohaidhiretsi esimba. Nekushandisa nzira yekuverenga makabhohaidhireti, ivo vari nani kugona kufungidzira kuti insulini yakawanda sei inodiwa.

Zvakanakira kuverenga makabhohaidhiretsi:

• Iyi nzira inogona kubatsira kune avo vanofanirwa kutarisa kudya kwavo kwehydrohydrate, sevanhu vane chirwere cheshuga.
• Iwe unogona kuverenga zviri nyore chinyorwa chekudya zvinovaka muviri uye kuwana nhamba yekuverenga kune yako yekudya yezuva nezuva.

Cons of carbohydrate kuverenga:

• Hachisi chikafu chose chine makabhohaidhiretsi. Semuenzaniso, porterhouse steak haina makabhohaidhiretsi, asi yakanyanya kwazvo mumafuta uye macalorie.
• Kuona makabhohaidhiretsi ega hakuvimbisi chikafu chine hutano.

Zvinotora nzira imwe neimwe

Sarudzo yekudya uine hutano yakanaka, kunyangwe nzira iyoyo iri kuburikidza nekoriori kana kabohydrate kuverenga. Chengeta iyi mifungo mundangariro kune imwe neimwe nzira:

• Kana ukasarudza yakaderera-koriori, usarega macalorie ako achiderera zvakanyanya mukuyedza kudzikisa huremu nekukurumidza. Izvi zvinoita kuti unzwe kupera simba. Pamusoro pezvo, muviri wako une nzira dzekudzivirira dzinogona kukuchengetedza kubva pakurasikirwa nehuremu kana ukadya zvishoma.
• Kana iwe ukasarudza kuverenga makabhohaidhiretsi, iwe unenge uchiri kuda kumisikidza avhareji zuva nezuva koriori kuverenga uye muzana yemakori kubva kumahydrohydrate.
• Zvikafu zvine hutano "zvine hutano" ndidzo sarudzo dzakanakisa munzira mbiri idzi: michero, miriwo, zviyo zvese, nyemba, uye mapuroteni akaonda kazhinji ndizvo zvaunogona kusarudza.

Zvido zvako zvinovaka muviri zvinogona kuwedzera zvichienderana nehurefu hwako, huremu, uye kurovedza muviri zuva nezuva. Taura nachiremba kana chiremba wezvekudya kuti utange kugadza koriori ine hutano uye kudya kwehydrohydrate kune hutano hwako.