Yakawanda Sei MaCarbs Aunofanira Kudya Nezuva Kuti Uderedze Kurema?

Zvemukati

• Sei iwe uchida kudya macarbs mashoma?
• Chii chakakosha seyakaderera carb chikafu?
• Maitiro ekusarudza ako ezuva nezuva carb kutora
• Kudya magiramu 100-150 pazuva
• Kudya magiramu 50-100 pazuva
• Kudya magiramu 20-50 pazuva
• Zvakakosha kuedza
• Mhando dzema carbs uye chii chekutarisa pazviri
• Kudya kwakaderera kwecarb kunobatsira iwe kupisa mafuta
• Chinokosha

Kudya kwakaderera kwehydrohydrate kunogona kubatsira kwazvo pakurasikirwa nehuremu, sekutsvaga.

Kuderedza carbs kunoitisa kudzikisira kudya kwako uye kukonzera otomatiki kuonda, kana kurasikirwa uremu pasina kukosha kwekuverenga macalorie.

Kune vamwe vanhu, yakaderera carb chikafu inovabvumidza kuti vadye kusvika kuzara, vanzwe kugutsikana, uye vachiri kudzikira uremu.

Huwandu hwe carbs munhu anofanirwa kudya zuva rega rega rekurema uremu hunosiyana zvichienderana nezera rake, bonde, mhando yemuviri, uye zviitiko zvezviitiko.

Ichi chinyorwa chinoongorora mangani ma carbs aunofanira kudya pazuva kuti uremerwe huremu.

Sei iwe uchida kudya macarbs mashoma?

Iyo Dietary Guidelines yevaAmerican inokurudzira kuti carbs ipe 45-65% yezvaunodya zuva nezuva koriori kumazera ese ezera nebonde ().

Zvinoenderana neKudya neDrug Administration (FDA), iyo Yemazuva Ose Kukosha (DV) ye carbs ndeye 300 magiramu pazuva kana uchidya 2,000-koriori chikafu (2).

Vamwe vanhu vanoderedza kudya kwavo kwemazuva ose kwecarb nechinangwa chekudzikisa huremu, kutapudza kusvika kunosvika 50-150 gramu pazuva.

Kutsvagurudza kwakaratidza kuti kudya kwakaderera kwecarb kunogona kuve chikamu cheanoshanda ekudzora uremu zano.

Kudya uku kunodzora kudya kwako kwemacarhydrate - kusanganisira shuga nesitashi sechingwa nepasta - uye kuchitsiva nemapuroteni, mafuta ane hutano, uye miriwo.

Zvidzidzo zvinoratidza kuti yakaderera carb kudya kunogona kudzikisira munhu kudya, kunotungamira kwavari kudya mashoma macalorie, uye kuvabatsira kuti vadzikire uremu zviri nyore kupfuura mune zvimwe zvekudya, chero vakachengeta chikafu ().

Muzvidzidzo vachienzanisa yakaderera carb uye yakaderera mafuta kudya, vaongorori vanofanirwa kushingairira kudzora macalorie mumapoka ane mafuta mashoma kuti mhedzisiro ienzaniswe, asi akadzika carb mapoka achiri anowanzo kuve anoshanda zvakanyanya (4,).

Kudya kwakaderera kwecarb zvakare kune mabhenefiti ayo anoenda kupfuura kungoderedza uremu. Vanogona kubatsira kudzikisa shuga yeropa, BP, uye triglycerides. Vanogona zvakare kubatsira kusimudza HDL (yakanaka) cholesterol uye nekuvandudza maitiro eLDL (yakaipa) cholesterol (,).

Kudya kwakaderera kwecarb kunowanzo kukonzera kuwanda kurasikirwa uye kuvandudza hutano kana uchienzaniswa necalorie-inorambidzwa, yakaderera mafuta kudya izvo vanhu vazhinji vachiri kukurudzira. Pane humbowo hwakawanda hunotsigira iyi pfungwa (8, 9,).

Ongororo zhinji dzinoratidza kuti kudya kwakaderera kwecarb kunogona kushanda zvakanyanya uye kuve noutano kupfuura kudya kwakaderera kwemafuta.

Chii chakakosha seyakaderera carb chikafu?

Iko hakuna kutsanangurwa kwakajeka kweizvo chaizvo zvinomirira yakaderera carb chikafu, uye chii chakadzikira kune mumwe munhu chingasave chakaderera kune chinotevera.

Kudya kwemunhu kwakanyanya carb kunoenderana nezera ravo, murume kana murume, kuumbwa kwemuviri, zviitwa zvekuita, zvido zvemunhu, chikafu chetsika, uye hutano hwemazuva ano hwemagetsi.

Vanhu vane simba panyama uye vane mhasuru yakawanda vanogona kutsungirira yakawanda yakawanda carbs kupfuura vanhu vanogara. Izvi zvinonyanya kushanda kune avo vanoita yakawanda yekukwirisa kurovedza muviri, sekusimudza masimbi kana kumhanyisa.

Metabolic hutano zvakare chakakosha chinhu. Kana vanhu vachikura metabolic syndrome, kufutisa, kana mhando 2 chirwere cheshuga, yavo carb inoda shanduko.

Vanhu vanowira muzvikamu izvi vashoma kukwanisa kutsungirira yakawanda carbs.

Kudya kwakanyanya kwecarb kunosiyana pakati pevanhu, zvinoenderana nematanho ezviitiko, hutano hwemagetsi hwazvino, uye zvimwe zvinhu zvakawanda.

Maitiro ekusarudza ako ezuva nezuva carb kutora

Kana iwe ukangobvisa izvo zvisina hutano macarb zvinyorwa kubva pane chako chikafu, senge yakanatswa gorosi neshuga yakawedzerwa, unenge uri munzira yako kuenda kunovandudzwa hutano.

Nekudaro, kuvhura iyo inogona metabolic mabhenefiti ezvakaderera carb chikafu, iwe zvakare unofanirwa kumisikidza zvimwe carb sosi.

Iko hakuna mapepa esainzi anotsanangura chaizvo maitiro ekufananidza kudya kwehydrohydrate nezvinodiwa zveumwe neumwe. Izvi zvinotevera zvikamu zvinokurukura zvinotendwa nevamwe vezvekudya nezve carb kudya uye kuonda.

Kudya magiramu 100-150 pazuva

Uku ndiko kudya kwakaringana kwekarbhu. Inogona kushandira vanhu vakaonda, vanoshanda, uye vachiedza kugara vakagwinya uye nekuchengetedza huremu hwavo.

Izvo zvinokwanisika kudzikira uremu pane izvi - uye chero - carb inodya, asi iwe ungangodawo kuziva macalorie kutora uye chikamu chemazana kuti uderedze huremu.

Carbs iwe unogona kudya anosanganisira:

• miriwo yese
• zvidimbu zvezvibereko pazuva
• zviyero zvine mwero zvemastachi ane hutano, kunge mbatatisi, mbatatisi, uye zviyo zvine hutano, kunge mupunga neoats

Kudya magiramu 50-100 pazuva

Iyi nhanho inogona kubatsira kana iwe uchida kudzikira huremu uchichengeta mamwe macarb sosi mune chikafu. Zvinogona zvakare kubatsira kuchengetedza huremu hwako kana uine hanya necarbs.

Carbs iwe unogona kudya anosanganisira:

• miriwo yakawanda
• 2-3 zvidimbu zvemichero pazuva
• mashoma mashoma e starchy carbs

Kudya magiramu 20-50 pazuva

Apa ndipo pane iyo yakaderera carb chikafu ine zvakakura mhedzisiro pane metabolism. Iyi ndiyo nhanho inogona kuitika kune vanhu vanoda kuonda nekukurumidza, kana vane matambudziko emagetsi, kufutisa, kana chirwere cheshuga.

Kana uchidya zvisingasviki magiramu makumi mashanu pazuva, muviri unopinda ketosis, uchipa simba rehuropi kuburikidza neaya anonzi miviri yeketone. Izvi zvinogona kudzikisira chishuwo chako uye zvinokuita kuti udzikire uremu otomatiki.

Carbs iwe unogona kudya anosanganisira:

• yakawanda yakaderera carb miriwo
• mamwe ma berries, pamwe nekwapurwa kirimu
• trace carbs kubva kune zvimwe zvekudya, seavocado, nzungu, uye mhodzi

Ziva kuti chikafu chakaderera checarb hazvireve kuti chikafu chisina-carb. Iko kune nzvimbo yezvakawanda zvakaderera zvecarb muriwo.

Zvakakosha kuedza

Mumwe nemumwe munhu akasarudzika uye zvinoshandira mumwe munhu zvinogona kusashandira zvinotevera. Izvo zvakakosha kuti uite imwe yekuzviongorora-wega uye uone izvo zvinoshanda zvakanyanya kwauri.

Kana uine rudzi rwechipiri chirwere cheshuga, taura nemupi wako wezvehutano usati waita chero shanduko, nekuti chikafu ichi chinogona kudzora zvakanyanya kudiwa kwako kwemishonga.

Kune vanhu vane simba panyama kana vanoda kuchengetedza huremu hwavo, huwandu hwe100-150 gramu e carbs pazuva inogona kubatsira. Kune avo vane chinangwa chekudzora huremu nekukurumidza, kuenda pasi pegiramu makumi mashanu pazuva pasi pekutungamirwa nemubatsiri wezvehutano kunogona kubatsira.

Mhando dzema carbs uye chii chekutarisa pazviri

Kudya kwakaderera kwekarbhu hakusi kwekudzora uremu chete, kunogona zvakare kuvandudza hutano hwako.

Nechikonzero ichi, chikafu chinofanirwa kunge chakavakirwa pane zvese, zvisina kugadzirwa zvekudya uye zvine hutano macarb zvinyorwa.

Yakaderera carb junk chikafu kazhinji haina hutano.

Kana iwe uchida kuvandudza hutano hwako, sarudza chisina kugadzirwa chikafu senge:

• nyama dzakaonda
• hove
• mazai
• miriwo
• nzungu
• avocado
• mafuta ane hutano

Sarudza zvinyorwa zvehydrohydrate zvinosanganisira fiber. Kana iwe uchida kudya zvine mwero carb, edza kusarudza isina kutsanangurwa starch sosi, senge mbatatisi, mbatatisi, oats, uye brown mupunga.

Wakawedzera shuga uye mamwe akacheneswa carbs anogara asina hutano sarudzo, zvinokurudzirwa kuti uzvidzore kana kuzvidzivirira.

Kuti uwane rumwe ruzivo nezve chaiwo chikafu chekudya, tarisa urwu runyorwa rwepasi carb chikafu uye izvi zvakadzama zvakaderera carb chikafu chirongwa uye mharidzo menyu.

Izvo zvakakosha kwazvo kusarudza zvine hutano, fiber-zvakapfuma carb sosi. Kudya kunovaka muviri kunosanganisira yakawanda miriwo, kunyangwe padanho repasi rekutora carb.

Kudya kwakaderera kwecarb kunobatsira iwe kupisa mafuta

Kudya kwakaderera kwecarb kunoderedza zvakanyanya ropa rako re insulini, hormone inounza glucose kubva ku carbs kupinda mumasero emuviri.

Rimwe remabasa e insulin kuchengetedza mafuta. Nyanzvi zhinji dzinotenda kuti chikonzero nei yakaderera carb chikafu chinoshanda nemazvo ndechekuti ivo vanodzikisa ako mazinga ehomoni iyi.

Chimwe chinhu chinoitwa neinsulini kuudza itsvo kuchengetedza sodium. Ichi ndicho chikonzero kudya kwakanyanya kwecarb kunogona kukonzera kuchengetedzwa kwemvura kwakanyanya.

Paunocheka carbs, iwe unoderedza insulin uye itsvo dzako dzinotanga kudurura yakawandisa mvura (, 12).

Zvakajairika kuti vanhu vadzikise huremu hwakawanda hwemvura mumazuva mashoma ekutanga pane yakaderera carb chikafu. Vamwe vanoona nezvezvokudya vanoti unogona kurasikirwa kusvika pamamirioni mashanu kusvika ku10 (2.3-4.5 kg) nenzira iyi.

Kurera huremu kunononoka mushure mevhiki rekutanga, asi mafuta ako anogona kuramba achidzikira kana iwe uchichengetedza chikafu.

Chimwe chidzidzo chakafananidza yakaderera carb uye yakaderera mafuta kudya uye yakashandiswa DEXA scanners, ayo ari chaiwo matanho ehutano hwekuumbwa kwemuviri. Iyo yakaderera carb dieters yakarasikirwa zvakaringana mafuta emuviri uye yakawana mhasuru panguva imwe chete ().

Zvidzidzo zvakare zvinoratidza kuti kudya kwakaderera kwecarb kunonyanya kushanda pakuderedza mafuta ari mudumbu rako, anozivikanwawo sekuti visceral mafuta kana mafuta emudumbu. Aya ndiwo mafuta ane njodzi zvakanyanya uye akabatana zvakanyanya nezvirwere zvakawanda ().

Kana iwe uri mutsva kune yakaderera carb kudya, iwe ungangodaro unofanirwa kuenda kuburikidza neyakagadziriswa chikamu apo muviri wako wave kujairira kupisa mafuta pane carbs.

Izvi zvinonzi "low carb flu," uye zvinowanzo pera mukati memazuva mashoma. Mushure mekunge chikamu chekutanga ichi chapera, vanhu vazhinji vanotaura kuve vane simba rakawanda kupfuura pakutanga, pasina masikati anodonha musimba ayo akajairika pakudya kwakanyanya kwecarb.

Kurema kwemvura kunodonha nekukurumidza pane yakaderera carb chikafu, uye kurasikirwa kwemafuta kunotora nguva yakati rebei. Zvakajairika kuti unzwe kusagadzikana mumazuva ekutanga ekudzikisa yako carb kutora. Zvisinei, vanhu vazhinji vanonzwa vakanaka mushure meichi chikamu chekutanga chekugadzirisa.

Chinokosha

Usati watanga iyo yakaderera carb chikafu, edza kuteedzera mangani ma carbs aunodya pazuva rakajairika uye kuti ane hutano here kana asina hutano. App yemahara inogona kubatsira.

Nekuti faibha hainyatso kuverenga se makabhohaidhiretsi, unogona kusanganisa magiramu efaibha kubva kuhuwandu hwakazara. Pane kudaro, verenga net carbs, uchishandisa iyi kuverenga: net carbs = yakazara carbs - fiber.

Kana usiri kurasikirwa uremu kana kuonda kunononoka panguva yekudya kwakaderera kwecarb, tarisa izvi zvikonzero zvinoita kuti nei.

Imwe yemabhenefiti ezvakaderera carb chikafu ndeyekuti, kune vanhu vazhinji, zviri nyore kuita. Iwe haufanire kuteedzera chero chinhu kana iwe usingade.

Ingodya mapuroteni, mafuta ane hutano, uye maveji pakudya kwese. Sanganisira mamwe nzungu, mhodzi, avocado, uye zvizere-zvine mafuta zvigadzirwa zvemukaka. Zvakare, sarudza zvisina kugadzirwa zvekudya.