Hutano Kudya Kwekudya: Fibre-Yakapfuma Zviyo Zvese

Zvemukati

• Kufungisisa nezve yakaderera carb chikafu? Panzvimbo iyoyo, rasa huremu nekutarisa pane ane hutano carbs, ayo akanaka macarbs anowanikwa mune fiber-akapfuma akazara zviyo.
• Tsvaga zvimwe pamusoro pezvikafu zvine hutano izvo zvinokubatsira iwe kurasikirwa uremu kana iwe uchibatanidza zvine hutano carbs mune yako yese yakazara-zviyo-zvine hutano chirongwa chekudya.
• Shed mapaundi ane simba ane hutano carbs.
• Sanganisira zviyo zvakazara zvakazara neakanaka carbs sechikamu chehurongwa hwako hwese hwekudya zvine hutano.
• Hutano carbs ingori chimwe chikamu cheyako yakabudirira chirongwa chekudya zvine hutano. Tsvaga zvaunoda kuti udye nema carbs akanaka ezvekudya zvine hutano.
• Ongororo ye

Kufungisisa nezve yakaderera carb chikafu? Panzvimbo iyoyo, rasa huremu nekutarisa pane ane hutano carbs, ayo akanaka macarbs anowanikwa mune fiber-akapfuma akazara zviyo.

Nyanzvi dzezvekudya zvinovaka muviri dzine dzimwe nhau dzakanaka kwazvo kwauri: Unogona kunakidzwa nema carbs uye kuonda! "Mamwe makabhohaidhiretsi anogona kubatsira kudzivirira kufutisa," anodaro Pauline Koh-Banerjee, Sc.D., adjunct purofesa mudhipatimendi remishonga yekudzivirira paYunivhesiti yeTennessee.

Aya anodzivirira ane hutano carbs anowanikwa mu:

• zviyo-zviyo zvakabikwa zvinhu
• pasita
• zviyo
• mupunga

Asi mazwi akakosha apa ndezviyo. Verenga kuti uone kuti iwe unogona sei kupinda musimba rekudya uye kuderedza uremu hweaya anobatsira macarbs (kwete chikafu chakaderera checarb asi chikafu chakanaka checarb!) .

Tsvaga zvimwe pamusoro pezvikafu zvine hutano izvo zvinokubatsira iwe kurasikirwa uremu kana iwe uchibatanidza zvine hutano carbs mune yako yese yakazara-zviyo-zvine hutano chirongwa chekudya.

Idya zviyo zvakakwana muzvikafu zvako zvine hutano uye ucharema zvishoma - ndizvo zvinoratidzwa neongororo yazvino. Chidzidzo cheHarvard chakateera vanamukoti vechikadzi mazana manomwe nemakumi maviri nemakore gumi nemaviri vakaona kuti vakadzi vaisanganisira zviyo zvakazara muhurongwa hwekudya zvine hutano vairema zvishoma pane avo vaidya zvishoma. Uye chidzidzo cheLouisiana State University chevakadzi zana nemakumi mana nevapfumbamwe chakawana kuti kudya kwakaderera kwefibha kwakabatana nemafuta emuviri akakwirira.

Zviyo zvakakwana zvinoshandisa sei mashiripiti avo? Zviri nyore: Mbeu dzese dzakakwira zvakanyanya mufiber pane dzadzo dzakagadzirwa zvakanyanya, uye kuwedzera fiber kuchirongwa chako chekudya chine hutano ndicho chombo chakavanzika muhondo yekurasikirwa nehuremu. Semuenzaniso, 1/2-mukombe unoshandira mupunga webrown une anenge magiramu maviri efayibha, nepo kushambadzira kumwechete kwemucheka muchena kusingatomboine chero.

"Yese tsanga uye faibha zvinokanganisa manzwiro ekuzara uye kugutsikana," anotsanangura Barbara J.Rolls, Ph.D., purofesa wezvehutano sainzi kuPennsylvania State University uye munyori we Iyo Volumetrics Eating Plan: Tekiniki uye Mabikiro ekunzwa Akazara pane Mashoma Calories. (HarperCollins, 2005). "Hatizivi chaizvo kuti sei, asi [faibha uye tsanga dzakazara] zvinogona kukanganisa mahormone anotumira chiratidzo kuuropi hwako wawakaguta."

[musoro = Kudya kune hutano: tsvaga zvekudya nema carbs ane hutano anowanikwa muzviyo zvakakwana.]

Shed mapaundi ane simba ane hutano carbs.

Sanganisira zviyo zvakazara zvakazara neakanaka carbs sechikamu chehurongwa hwako hwese hwekudya zvine hutano.

Izvozvi zvawave kutengeswa pasimba rema carbs akanaka kuti akubatsire kudurura iwo mapaundi asingadiwe, heino nzira yekuita zviyo zvizere kukushandira iwe mazuva ese: Ingo tengesa matatu kana anopfuura eDhipatimendi reUrima reUS - yakakurudzira zvitanhatu zvezuva nezuva zviyo. yezviyo zvakakwana. Zviri nyore kuita kana iwe ukabatanidza zviyo zvakakwana pakudya kwese.

Semuenzaniso, kuisa macarbbe ane hutano mukudya kwega kwega:

• uve nepaketi yeapo oatmeal yekudya kwemangwanani (1 zviyo kushumira)
• yakachekwa turkey pane yakazara-gorosi chingwa sangweji kwemasikati (2 zviyo servings)
• ma rye maviri echingwa echingwa ne lowfat cheese sechingwa pakati pezvokudya zvine utano (1 zviyo kushumira)
• 1 kapu yegorosi-spaghetti yekudya kwemanheru (2 zviyo zvezviyo)

Hutano carbs ingori chimwe chikamu cheyako yakabudirira chirongwa chekudya zvine hutano. Tsvaga zvaunoda kuti udye nema carbs akanaka ezvekudya zvine hutano.

Asi zvine simba sezviyo zvakazara mukudzivirira kuwanda, zvinongori chikamu chechirongwa chekubudirira-kudzora uremu."Kuwedzera zviyo zvakakwana kunofanira kuva chikamu chekudya kune utano uye mararamiro," anodaro Len Marquart, Ph.D., mubatsiri wepurofesa wezvokudya zvinovaka muviri paYunivhesiti yeMinnesota. Saka ita shuwa kuti urikudyawo makapu maviri / maviri emiriwo, 2 makapu emichero uye 5-1 / 2 maiza epuroteni rakaonda zuva rega rega sekurudzirwa neUSDA.

Ongororo ye