Yakawanda Sei Carbs Unofanirwa Kudya Nezuva?

Zvemukati

• Chii chinonzi carbs?
• Chii "chinokosha" secarb inoshumira?
• Mangani ma carbs aunofanira kudya pazuva?
• Iwe unoziva sei kana iwe warova chaiyo macronutrient balance?
• Kwete, asi chaizvo, mangani magiramu e carbs iwe aunofanirwa kuve nawo?
• Breakfast Ideas
• Lunch Pfungwa
• Kudya Kwemanheru Pfungwa
• Snack Pfungwa
• Ongororo ye

Mutsika, isu takatsvedza kubva kune yakanyanya mafuta-phobia (pandakanga ndichikura muma '90s, maavocado aionekwa se "anokora" uye makuki asina mafuta aive "asina mhosva" girafu dzvene) kugadziriso pakakwirira- mafuta, yakaderera-carb keto kudya. Keto dhayeti yakatanga yaunzwa sekurapa kwechirwere chinodzivirira mishonga mu1920s- uye ichiri kushandiswa nekuda kwechinangwa ichi nhasi. Asi ikozvino zviri kuitwazve sekurema-kurasikirwa chikafu.

Ini ndinowana yakawanda mibvunzo nezve makabhohaidhiretsi kubva kune vatengi vangu vehutano: Izvo zvakashata here? Dzakanaka here? Pane imwe nzvimbo pakati? Verenga pamusoro kuti udzidze zvimwe.

Chii chinonzi carbs?

Kutanga, sangana nemacronutrients: carbs, mafuta, uye mapuroteni. Chinangwa chikuru che carbs ndechekukupa simba. (FYI: Mafuta anoshandiswa kune simba, zvakare. Asi inodzivirirawo nhengo, inokuchengetedza iwe inodziya, uye inotsigira kugadzirwa kwehomoni uye kukura kwesero. Mapuroteni anopa chimiro chemaseru ako uye zvinyama uye anoshandiswa kuita basa nekugadzirisa maitiro mazhinji emuviri. ) Mazhinji emakabhohaidhiretsi aunodya anoputswa negadziriro yekugaya kuita glucose, iyo inobva yashandiswa sesimba kupisa masero ako, matishu, uye nhengo. Carbs inogona zvakare kuchengetwa-sokutaura-semafuta maseru ekushandisa gare gare. (Ndokusaka vamwe vanhu vachidzidzira kudzora carb.)

Matani ezvokudya ane carbs. Kune zvimwe zviri pachena sechingwa, oats, uye mupunga, kana masiwiti akaita sekeke, makeke, makeke, zviwitsi, uye machipisi. Asi bhinzi nenyemba, muto wemichero nemuchero, mukaka nezvinogadzirwa nemukaka, uye miriwo yakaita sembatatisi, pizi, nechibage zvine carbs. (Miriwo yese ine mamwe macarbs, asi maveggies ane sitachi ane magiramu gumi nemashanu pakushumira vs. 5 magiramu zvichidzika yevasina-starchy veggies.)

Carbs inoumbwa nefiber, starch, uye shuga. Kune macalorie mana pa gramu yehydrohydrate. Iwe unowanzo kunzwa nezve "yakapusa" carbs uye "yakaoma" carbs.

• Zviri nyore carbs ishuga-zvose zvinongoitika zveshuga zviripo muzvokudya uye shuga inowedzerwa kune zvokudya. Mimwe mienzaniso yakajairika yemacarbs akareruka ishuga-zvinwiwa zvinotapira, candy, zvigadzirwa zveupfu chena, uye muto wemichero. Zvidzidzo zvakawanda zvakabatanidza kudyiwa kwakanyanya kwemacarbs akareruka kune nyaya dzehutano dzakadai kufutisa, chirwere cheshuga, uye chirwere chemoyo. Ma carbs akareruka ndiwo auri kuda kuderedza.
• Complex carbs anowanzo kuve akakwirira mu fiber uye kugaya zvishoma zvishoma. Mimwe mienzaniso yakajairika izviyo zvakakwana, bhinzi uye bhinzi, miriwo uye michero. (Zvimwe pane izvo: Iyo Hutano hweMukadzi Gwaro reKudya maCarbs-Izvo Zvisingabatanidzi Kuzvicheka)

Paunodya carbs, shuga yako yeropa (shuga yeropa) inokwira. Kudya chikafu chine mapuroteni uye / kana mafuta panguva imwe chete inoderedza mwero wekuti kuparara kunoitika, izvo zvinobatsira kuchengetedza yakatsiga yeshuga yeropa pane kukonzeresa spike inozoparara. Fibre inobatsirawo kunonoka kugaya kugaya. Ndicho chikonzero chikafu chizere-icho zvakasikwa chine chiyero cheprotein, mafuta, uye fiber-zvakanaka.

Chii "chinokosha" secarb inoshumira?

Kushanda kwemakabohydrate kwakaenzana nemagiramu gumi nemashanu. Aya huwandu hwechikafu chimwe nechimwe chine akakomberedza magiramu gumi nemashanu e carbs (kuwedzera kune zvimwewo zvikamu):

• 1/3 kusvika 1/2 mukombe yakabikwa tsanga
• 1 bundu rechingwa
• 1/3 kusvika 1/2 mukombe yakabikwa pasta
• 1/3 kusvika 1/2 mukombe yakabikwa (kana 1/4 mukombe yakaoma) nyemba, peas, kana lentiy
• 1/2 mukombe yakabikwa mbatatisi kana chibage
• 1/2 yepakati yakabikwa mbatatisi kana mbambaira
• 1 kapu yakabikwa nhanga kana yechando squash
• 3/4 kusvika 1 kapu yemabriji
• 1/2 yebhanana 9-inch
• 1 apuro duku kana pear
• 1/4 mukombe wakaomeswa michero
• 1/2 mukombe muto wemuchero
• Chese chinoshandiswa chemukaka chigadzirwa chinowanzo kupa gumi nemaviri kusvika gumi nemashanu magiramu (kunyangwe yakamanikidzwa maGreek nemaIcelandic ma yogurti anowanzove nemari shoma, kutenderera 8 pamukombe)

Mangani ma carbs aunofanira kudya pazuva?

"Zvinoenderana" haisi mhinduro inonakidza. Asi mangani macarbohydrates aunoda pazuva ane zvakawanda zvekuita neako akasiyana makeup-pamwe nezvinhu zvakaita seyero yebasa, ungave uine chero mamiriro ekurapa, kana kuti une nhumbu kana kuyamwisa. Zvaunoda zvinogona zvakare kuchinja. (Hezvino zvese zvaunofanira kuziva nezve carb cycling.)

Kune imwe, iwe unogona kuona kuti iwe unoda huwandu hwakasiyana hwemakhahydrates panzvimbo dzakasiyana mukutenderera kwako kana pane dzimwe nguva dzegore. Vanhu vane mwaka unokanganisa kusagadzikana (SAD) vanogona kukwevera zvakanyanya kune zvekudya zvine makabhohaidhireti mumwedzi ine rima kubva pamatanho eanodzora manzwiro-eurotransmitter serotonin inotora uye kudya kwecarb kunoita basa mukugadzirwa kweserotonin. Izvi zvinoda kudzikamisa serotonin mazinga zvakare chikonzero nei iwe ungashuva carbs pazuva rakaoma kana mushure mekurambana.

Zvirongwa zvakasiyana zvekudya zvinoda zviyero zvakasiyana zve carbs kumafuta kune protein. Iyo 2015-2020 Dhijitari Dhairekitori yevaAmerican inokurudzira kushandisa makumi mashanu kusvika makumi matanhatu neshanu muzana emakorori edu ezuva nezuva sehydrohydrate. Kukupa iwe ballpark nhamba, pane 2,000-koriori chikafu, iri chero kubva 225 kusvika 325 gramu. Izvo zvinokurudzirwa hushoma huwandu hwehydrohydrate pazuva (zvinoenderana neaya marongero) i130 gramu-ingangoita sere kana mapfumbamwe 15-gramu servings yehydrohydrate pazuva.

Sefuremu yekureva, yakaderera-carb chikafu (senge Atkins kana iyo LCHF chikafu) kazhinji inosanganisira chero kubva 20 kusvika 100 magiramu ehydrohydrate pazuva. Iyo ketogenic kudya ndeye zvikuru yakaderera-carb chikafu (~ 10 muzana yemakoriyori akazara anouya kubva ku carbs) ane mwero huwandu hweprotein (~ 20 muzana) uye mafuta akawandisa (~ 70 muzana). Kune mumwe munhu pane 2,000-koriori chikafu, izvo zvinongova makumi maviri magiramu e carbs pazuva-nezve saizi yechikamu chakakura chechingwa. Kana izvo zvinonzwika zvakaderera, wakarurama: Ndizvo.

Dzimwe nguva ndinoona vatengi vachizviwisira pasi nekuda kwekusakwanisa kugara pabhendi nechero chikafu chiri kuitika. Asi kazhinji muviri wako unorwa nehurongwa hwakanyanyisa nekuti iri kuyedza kukuudza chimwe chinhu. Kunakidzwa nemhando yekudya iyo inonzwa yakanakira iwe uye inokutendera iwe kuti uchinjike mune izvo mamiriro ehupenyu chaihwo chinhu chauchazonyatso kukwanisa kunamatira nacho kwenguva refu yekukwevera-kunyangwe sezvo mafashoni achiuya nekuenda. (Ona: Nei Uchifanira Kufunga Kubvisa Kunorambidza Kudya)

Kana iwe uchida kudya kudya kwakaderera-carb uye kutarisa macronutrients yako (uye kana mutapi wako wehutano achinzwa kuti yakakukotsera iwe), unogona kugadzirisa chiyero chako che carbs kusvika kuprotein kumafuta kusvikira wawana izvo zvinonzwa zvakagadzikana uye zvinonakidza uchiri. ichikubvumidza iwe kuzadzisa zvinangwa zvako. Izvo zvakati, kana iwe uchinzwa iwe pachako uchitanga kufungisisa nezvazvo, uve nenhoroondo yekusagadzikana kudya, kana kunetseka nekumisikidza hutano hwakaringana nechikafu, kushanda neyekunyoreswa dietitian kunogona kukubatsira iwe kuita shanduko uchiona kuti iwe uine rutsigiro iwe rwaunoda kuti urege kurova kukwira guruva kubva muzvinyorwa zvakapfuura kana kukuita kuti unzwe kuremerwa.

Iwe unoziva sei kana iwe warova chaiyo macronutrient balance?

Kushandisa kabhohaidhiretsi shoma kunogona kuita kuti unzwe usimbe uye kuneta mupfungwa. Iwe unogona zvakare kuzviwana uchinzwa kushatirwa kana kunetseka "kuzvichengeta pamwe chete" pamoyo. Vamwe vanhu vanganzwawo nzara chaiyo kana vasingadyi macarbohydrates akakwana. Nekuda kwekuti zvikafu zvakawanda zve-carb-rich zvakare zvitubu zvakanaka zvefiber, kusagadzikana kwekugaya senge kuvharwa inyaya yakajairika nekusakwana kwecarb kudya. (Ndicho chikonzero kuvharwa pakudya kweketo inyaya chaiyo.) Iva nechokwadi chokuti uchiri kurova chinangwa ichocho chezuva nezuva che 25 kusvika ku35 gramu ye fiber uye kunwa mvura yakawanda kuti uchengetedze zvinhu.

Kudya zvakawandisa makabhohaidhiretsi zvine hukama neprotein nemafuta zvinogona kukukonzera kuti unzwe sekunge une nguva yakaoma yekugara izere, sezvo iwe uchipisa kuburikidza nekudya uye zvinwiwa nekukurumidza, zvichikonzera spike inopinza muropa glucose, inoteverwa nekudonha. Nekufamba kwenguva, kugara uchitasva iyi "blood sugar roller coaster" kunogona kutungamira kune prediabetes kana insulin kuramba.

Kwete, asi chaizvo, mangani magiramu e carbs iwe aunofanirwa kuve nawo?

Sekusvetuka-kure poindi, ini ndinowanzo kurudzira kuve nesosi yecarbs pane yega yekudya kwako. Kunyangwe iwe uchiwana kubva kuzviyo, nyemba, starchy veggies, michero, kana mukaka zviri kwauri. Kuti ikubatsire kugara muchiyero usingafungisise, zadza hafu yako yekudya kwemasikati kana ndiro yemanheru neisina-starchy veggies, kota neprotein, uye kota yekupedzisira ine makabhohaidhiretsi. Kuparadzira ma carbs kunze nguva dzose pamusoro pezuva racho kunogona kubatsira nekuchengetedza shuga yako yeropa yakasimba, iyo inotsigira simba rinoramba riripo uye mafungiro akaenzana.

Heano mimwe mienzaniso yekudya uye zvinwiwa izvo, kana iwe ukasarudza imwe kubva kune yega yega chikamu, ipa iwo mashoma 130 gramu e carbs. Kana iwe uchida zvimwe, hongu, teerera kune izvo muviri wako uri kukumbira uye batanidza mamwe macarbs apo zvine musoro kwauri. (Zvakafanana: Nzira Yokuderedza Uremu Pasina Kurega Carbs, Maererano naBob Harper)

Breakfast Ideas

• 1 kapu yakabikwa oats (30 gramu) + 1/2 yepakati bhanana (15 gramu) + 1 tablespoon nati bota
• 1 kapu raspberries (15 magiramu) + 3/4 kapu yakajeka Greek yogati (~ 8 magiramu) + 1/4 kapu yakaderera-shuga yakakwirira-fiber cereal (~ 8 magiramu)
• Sipinachi uye howa omelet uye zvidimbu zviviri zveiyo-yezviyo mbiriso (~ 30 gramu)

Lunch Pfungwa

• Sipinachi saladhi ine 1/2 mukombe chickpeas (22 gramu), 1 mukombe Cherry madomasi (5 magiramu), uye 1/2 mukombe grated karoti (5 magiramu), nemafuta emuorivhi nevhiniga kupfeka
• Nut butter sandwich pazvimedu zviviri zvezviyo-zviyo (30 magiramu) uye padivi rekapu imwe yemakarotsi emwana (7 magiramu) ane salsa.
• 1.5 makapu minestrone soup (~ 30 gramu) uye diki yakazara-gorosi roll (15 gramu)

Kudya Kwemanheru Pfungwa

• 1 kapu yakazara-gorosi kana bhinzi-yakavakirwa pasita (32 kusvika ku40 gramu) ine 3 oz yakabikwa huku uye 1 mukombe broccoli (5 gramu)
• 1 kapu yemuriwo chili (~ 30 gramu) ine 1 kapu yecauliflower mupunga (5 gramu) kana 1/3 kapu yebrown mupunga (15 gramu)
• 3 oz hove yakabikwa ne 1/2 kapu yakabikwa mbambaira (15 magiramu) uye 1 kapu yakabikwa miriwo (5 gramu); 1 kapu michero (~ 15 magiramu) ye dessert

Snack Pfungwa

• 3 makapu mweya-popped popcorn (~ 15 gramu)
• 1 diki apple (~ 15 gramu) ne 1 punipuni nati bota
• 2 tablespoons hummus (5 gramu) uye 1 oz yakazara-zviyo zvinoputika (15 gramu)

Ongororo ye