Ichi Chidzidzo PaCarbs Chinogona Kuita Kuti Ufungezve Yako Keto Diet Aspirations

Zvemukati

• Ongororo ye

Chikonzero chikuru nyanzvi zhinji dzezvoutano dzinonetseka nezvikafu zvakaderera-carb ndezvekuti kudzivirira boka rechikafu zvinoreva kudzikisira huwandu hwako hwevhitamini, zvicherwa, nezvimwe zvinovaka muviri. (Ona: Nei Dietitian Iyi Yakanyatsopokana neKeto Kudya) Ongororo ichangoburwa yakapihwa mari neWorld Health Organisation uye yakaburitswa mu The Lancet inopa nharo yavo hunhu hutsva. Kucheka macarbs kunoratidzika kunge kune hutano, kunyanya kana zvasvika kune imwe mhando kunyanya: fiber.

Kutanga, kukurumidza kumutsidzira: Kunze kwekubatsira chikafu kupfuura nemukati mekugaya system, fiber inogona kusimudzira hutano hutachiona hutachiona uye stoke yako metabolism.

Ongororo ye WHO yakatora 185 inotarisirwa zvidzidzo uye 58 miedzo yekiriniki kubva ku2017 zvichienda mberi iyo yakatarisa hukama pakati pehutano hwemakhahydrates uye hutano. Vakatarisa matatu akanangana nehunhu-huwandu hwefibre, zviyo zvakakwana vs. yakanatswa zviyo, uye yakaderera glycemic vs. yakakwira glycemic-kuratidza kuti ndeupi mapoka ainyanya kubatsira mukuona njodzi yechirwere kana kufa.

Chii chavakawana? Mhedzisiro huru mumhedzisiro yehutano yakabva kuzvidzidzo zvinofananidza kudya kwepamusoro-fiber nekudya kwakaderera-fiber.

Vatori vechikamu vanodya huwandu hwepamusoro hwefiber vaive 15 kusvika 30 muzana zvishoma pane avo vanodya yakaderera huwandu hwefiber kuti ivanzwe nesitiroko, chirwere chemoyo, Type 2 chirwere cheshuga, uye colorectal cancer. Boka repamusoro-fiber rakaratidzawo kudzikira kweropa, huremu hwemuviri, uye cholesterol. Vakaona kuti kudya pakati pe25 ne29 magiramu efiber pazuva yaive nzvimbo inotapira inoratidza njodzi yakaderera yehutano husina kunaka. (Zvakabatana: Zvinogoneka Kuve NeFiber Yakawandisa Mukudya Kwako?)

Ongororo yakashuma kufanana, kunyange kwakaderera, mhedzisiro kana yasvika kune yakazara tsanga vs. Kudya zviyo zvakakwana kwakaratidza kuderedzwa kukuru kwenjodzi yezvirwere vs.kudya zviyo zvakanatswa, izvo zvine musoro kufunga nezve zviyo zvese zvakajairika mu fiber.

Chekupedzisira, ongororo iyi yakadaidzira kusagadzikana kwekushandisa iyo glycemic index seyeti chiratidzo chehutano, ichiona kuti iyo GI yaive chaiyo isina kusimba yekuziva kuti carb yaive "yakanaka" kana "yakaipa." (BTW, iwe unofanirwa kurega kufunga nezvekudya sezvakanaka kana zvakaipa.)

Uchapupu hwekuti kudya carbs yakaderera pane glycemic index kunodzora njodzi dzehutano kwakanzi "kwakaderera kusvika pasi zvakanyanya." (Iyo glycemic index inotarisa zvekudya zvinoenderana nemhedzisiro yavo pashuga yeropa, iine yakaderera index index kuva inofarirwa. Zvisinei, kuvimbika kwerondedzero kunopokana.)

Kunyangwe iwe wakasiya wakananga kune yakaderera-carb kudya, mikana iwe hausati wawana fiber yakakwana. Vazhinji veAmerica havaiti, maererano neFDA, iyo yakaona fiber "chikafu chehutano hwehutano hwevanhu." Uyezve, kurudziro yeDAA yemagiramu makumi maviri nemashanu pazuva iri kumagumo ezasi erudzi rwakaratidzwa kuve rwakakwana mukudzokorora.

Nhau dzakanaka ndedzekuti fiber haina kuoma kuwana. Wedzera zvimwe zvirimwa-michero, miriwo, zviyo zvakakwana, nzungu, uye nyemba-mukudya kwako kuti uwedzere kudya kwako. Iwe uri nani pakuwana fiber kubva kune izvo zvakasikwa masosi sezvo iwe uchizogamuchirawo zvimwe zvinovaka muviri panguva imwe chete. (Uye FYI, mhedzisiro yekuongorora inoshanda kune zvakasikwa zviwanikwa kunyanya-vaongorori vakasiyira chero zvidzidzo zvaisanganisira zvinowedzera.)

Kana iwe wakaroora kudya yakaderera-carb, iwe unogona achiri kusanganisira chikafu chinotakura fiber, semabriji, makotapeya, uye mashizha ane mashizha, pane kuenda yakananga-kumusoro carnivore.

Ongororo ye