Kuipa uye Kwakanaka Carbs Kunokanganisa Uropi Hwako

Zvemukati

• Ongororo ye

Yakadzika-carb, yakakwira-carb, isina-carb, isina gluten, isina gorosi. Kana zvasvika pakudya zvine hutano, pane kuvhiringika kwakakomba kwecarbohydrate. Uye hazvishamise-zvinoita kunge mwedzi wega wega pane chidzidzo chitsva chinokuudza carbs chinokuuraya, nekukurumidza chinoteverwa neicho chinoti ndiwo mushonga wekenza. Vhiki rino hazvina kusiyana. Zvidzidzo zviviri zvitsva nezvemhedzisiro yemakabohydrate pahuropi hwedu zvakaburitswa: Mumwe anoti carbs ndiyo kiyi yehungwaru hwevanhu; mumwe anoti carbs inokuvadza utano hwako hwepfungwa.

Asi zvese izvi zvakawanikwa zvinogona kunge zvisina kupokana sekutanga kwazvinoita. Muchokwadi, hazvisi zvekuti iwe unofanirwa kudya carbs kana kwete, asi chii mhando unofanira kudya. ` chikafu, "kunyanya kana zvasvika kuuropi."

Zvakanakira

Carbs ndeyechokwadi yekutenda nekuda kwehungwaru hwako: Chidzidzo chitsva, chakaburitswa muThe Quarterly Review yeBiology yakasangana nedata rezvokuchera matongo, anthropological, genetic, physiological, uye anatomical kuti uone kana kudyiwa kwehydrohydrate kwaive chinhu chakakosha mukukura kwehuropi hwedu pamusoro pekupedzisira mamirioni emakore. Zvinoitika, mbatatisi, zviyo, michero, uye mamwe masita ane hutano chingave chikonzero chakaita kuti vanhu vagadzirise chiratidzo chedu chepfungwa huru pakutanga, anodaro munyori anotungamira Karen Hardy, Ph.D., muongorori weUniversitat Autònoma de Barcelona anorapa chikafu chekare. .

Asi ichi hachisi chidzidzo chenhoroondo-masitashi akakosha kuhutano hwehuropi nhasi. "Zvikafu zvine sitachi, kana ma carbs, ndiwo musimboti wesimba rehuropi nemuviri," Hardy anotsanangura. "Vanofanira kuverengerwa mukudya kwehuwandu hwekushanda kwehuropi nemuviri." (Zvakare zvakakosha: Iyo 11 Zvakanakisa Kudya kweBongo Rako.)

Saka Zvakadini Nemukurumbira Wakaipa?

Carbs ine rap yakaipa zvakadaro nekuda kwegwai dema remhuri yezvinovaka muviri: zvakagadziriswa chikafu. Zviri yakanatswa carbs, kunyanya zvakagadziriswa zvekudya zvisina kudya, izvo zvinobatana nezvose kubva kuchirwere chemoyo kusvika kune chirwere cheshuga (tisingatauri kuwedzera uremu). Uye hapana panowanikwa izvi zvakanyanya kupfuura muuropi, sezvakaratidzwa nechimwe chidzidzo chitsva chakaburitswa mu American Journal yeClinical Nutrition. Vatsvagiri veColumbia University Medical Center vakaona kuti vatori vechikamu vakadya macarhydrate akanyatsogadziriswa vaigona kuve vakaora mwoyo. Vane chokwadi sei kuti ndizvo zvinokonzerwa nezvokudya zvakagayiwa? Nekuti iyo inverse yaivewo yechokwadi: Vakadzi vaidya yakawanda yekudya fiber, zviyo zvese, miriwo, uye michero-zvese zvizere zvine hutano, hwakazara carbs-vaive nemikana shoma yekuve pasi mumarara. (Zvaunoshura pazviri zvinogona kukanganisa zvikuru manzwiro ako. Edza izvi Zvikafu Zvitanhatu Kugadzirisa Mafungiro Ako.)

Maitiro Ekudya maCarbs

Iko kuvhiringidzika kwakadai seino kunotungamira vakadzi vazhinji kuti vangocheka iro boka revakavaka muviri vese pamwechete. Asi kufamba uku kunenge kuri kukanganisa. "Zvisina mubvunzo, pfungwa dzedu dzinoda macarbohydrates kuti ashande," Ross anodaro. "Nekufamba kwenguva, kusawana macarbbs akakwana mukudya kwako kunogona kuwedzera matambudziko nekutanga kushanda kwepfungwa." Anotaura nezve 2008 Tufts University kudzidza inobatanidza yakaderera-carb chikafu chine matambudziko ekurangarira uye kunonoka kuita nguva-chiitiko chinowanzo kusekwa kuchinzi "carb flu." Nekudaro, kutsvagurudza kwakatevera kwakaratidza kugona kwekuziva kwecarb flu kunogara-kwenguva pfupi muvanhu vakuru vazhinji, sezvo huropi hunogona kugadzirisa kushandisa mafuta semafuta pane glucose. (Zvimwe chete nemuviri wako. Tsvaga Chokwadi Nezve Chakaderera-Carb Chakanyanya-Mafuta Kudya.) Uyezve, carbs anonyanya kubatsira kune vakadzi vakadzi."Izvo zvinonyanya kukosha kune vanaamai vane pamuviri uye vanoyamwisa, kunyanya kune hutano hwevacheche vavo," Hardy anodaro.

Nyanzvi mbiri idzi dzinotaura kuti dzigadzikane nema carbs akaomeswa (sehuchi neuchi) uye kunyanya kungwarira avo vanozviita "zvekudya zvine hutano," senge zviyo zvine shuga uye mabhawa egranola. (Imwe huchenjeri hunokurumidza kutarisa chirairo uye kudzivisa chero chinhu chine magiramu akawanda eshuga kupfuura fiber kana mapuroteni.) Pane kudaro, zadza ndiro yako nemhando dzakasiyana-siyana, dzisina kugadziriswa starches iyo ichapa mishonga inokosha kuhutano hwehuropi.

Kuti aite izvi, Hardy anokurudzira kutevera kutungamira kwemadzitateguru edu ekare, achitaura kuti, zvinopesana nedzidziso yakakurumbira ye paleo, kudya kwavo kwakanga kusiri pasi-carb. Pane kudaro, vaidya nzungu, mhodzi, miriwo, tubers, uye kunyangwe mukati memuti wemuti kuti uwane macalorie uye zvinovaka muviri. Uye kunyangwe iye asingakurudzire kugunun'una pamakwati, bhinzi, nzungu, uye tsanga dzakazara zvese zvinopa folate uye mamwe mavitamini eB ayo, maererano neongororo kubva kuCambridge University, yakakosha mukukura kwehuropi nekushanda. Neimwe nzira, Ross anonongedzera kuchikafu cheMediterranean semuenzaniso wakanaka wazvino wekuenzanisa carbs sechikamu chekudya zvine hutano. (Tarisa uone Kudya kweMediterranean: Idya Nzira Yako Nokusingaperi Vechidiki.)

Saka kunyangwe iwe uri kutevera chikafu che cavewoman, chikafu cheMedithera, kana kungodya kwakachena kwakavakirwa pakudya kwese, pane zvakawanda zvingasarudzwa kuti uwane uropi-hutano makhahydrates mundiro yako. Uye kwete kwete chete huropi hwako hwokutenda iwe, asi ndizvo zvichaita ako kuravira mapfundo. Hunzai mbatatisi!

Ongororo ye