Iyo YeShuga-Yemahara, Yegorosi-Mahara Kudya

Zvemukati

• Chirevo cheCarhydrate
• Akanaka maCarbs, Akashata Carbs
• Iyo YeShuga-Yemahara, Yegorosi-Mahara Kudya
• Ndezvipi Zvekudya Kudya
• Icho Chinokosha

Vanhu vakasiyana. Izvo zvinoshanda kune mumwe munhu zvinogona kusashandira zvinotevera.

Kudya kwakaderera-carb kwakagashira kurumbidzwa kwakawanda munguva yakapfuura, uye vanhu vazhinji vanozvitenda kuti ingangova mhinduro kune mamwe matambudziko epasirese epasi rose.

Zvisinei, chokwadi ndechekuti yakaderera-carb haisi yemunhu wese.

Vamwe vanhu havadi kudya yakaderera-carb, vamwe havanzwe zvakanaka kuzviita kana kungozvida chete.

Zvakare, avo vanoshanda nesimba uye vanoita basa rakawanda reanaerobic sekumhanyisa kana kusimudza zvirema zvinoda mamwe macarbs mukudya kwavo kuti ashande mushe.

Ichi chinyorwa chinopa imwe nzira ine hutano kune yakaderera-carb chikafu.

Chirevo cheCarhydrate

Carbohydrate inopesana nemakronutrient.

Vamwe vanoti chikamu chakakosha chekudya, chakakomba huropi uye chinofanirwa kuita inopfuura hafu yekoriori yako yaunodya, nepo vamwe vachizviona sezvisingapfuure chepfu.

Kazhinji, chokwadi chinoenderana nemamiriro ezvinhu.

Vanhu vatove vakafutisa, vane chirwere cheshuga kana vanoratidza zvimwe zviratidzo zvekukanganisa metabolic kunowanzo kuve nechikafu chekuMadokero, vangangobatsirwa nekudya yakaderera-carb, kudya kwemafuta akawanda.

Pane zvirinani, humbowo hunoratidza kuti mhando iyi yekudya inoshanda zvakanyanya kupfuura iyo yakaderera-mafuta chikafu ichiri kukurudzirwa kazhinji (1, 2,).

Zvisinei, kune vanhu vasina matambudziko emagetsi, avo vane hutano hwakanaka uye vanoshingaira, kudya kwakadzika-carb kunogona kunge kusingadi zvachose.

Kunyangwe kubvisa zvese carbs kungave kuri kudikanwa kudzora kusagadzikana kwemetabolic kwakabatana ne metabolic syndrome uye kufutisa, kudzivisa yakaipisisa carbs inogona kukwana kudzivirira matambudziko aya pakutanga.

Vanhu vazhinji vane kufutisa kana chirwere cheshuga vanogona kubatsirwa nekudzikisira yavo carb kutora kana kutevera yakaderera-carb chikafu. Kune vanhu vane hutano, mhando iyi yekudya inogona kunge isinganyanye kukosha.

Akanaka maCarbs, Akashata Carbs

Vazhinji vanhu vakararama hupenyu hune hutano sekureba sekunge ivo vaidya chaicho, chisina kugadziridzwa chikafu, zvisinei necarb zvirimo.

VaOkinawans neKitavani mienzaniso miviri yevagari vane kudya kwakanyanya-carb uye hutano hwakanaka.

Vanhu ava vakaramba vakagwinya kusvikira zvekudya zvemazuva ano zvakaita seshuga uye carbs yakanatswa yakaunzwa.

Vanoverengeka vanhu muAsia zvakare vakadya chikafu chakakwira muma carbs, nepo vachichengetedza hutano hwakasarudzika, zvirinani zvichienzaniswa neavhareji veAmerica.

Izvi zvinoreva kuti haisi iyo carbs yega yega inokonzeresa matambudziko, asi asi yakaipa carbs, pamwe chete nezvakasiyana-siyana zvekudya zvisina kudya zvinoratidzira kudya kwekuMadokero.

Kana iwe uine hutano uye uchishanda, hapana chikonzero chaicho chekuti iwe udzivise hutano hwecarb sosi sembatatisi, michero uye zviyo zvakakwana.

Dzivisa yakanatswa carbs yakaita chena furawa uye shuga. Nekudaro, kune vanhu vane hutano, hapana chikonzero chinogombedzera chekudzivirira chisina kumisikidzwa carbs kubva kuzvikafu zvese.

Iyo YeShuga-Yemahara, Yegorosi-Mahara Kudya

Vanhu vazhinji vanoona shuga neupfu hwakatsetseka hwegorosi kuva pakati pezvakanyanya kudya mukudya kwevanhu.

Mimwe yehutano bhenefiti yeakaderera-carb uye paleo dhayeti zvinobva mukuti ivo vanobvisa izvi zviviri, pamwe nemafuta ekufambisa uye nezvimwe zvisina hutano zvezvinhu zvakagadziriswa chikafu.

Iyo isina shuga, isina gorosi kudya inofananidzwa neye paleo dhayeti asi inosanganiswa neakazara-mafuta emukaka uye ane hutano carb sosi.

Iko kutarisisa kuri pane yemhando chikafu - kusarudza akanaka masosi emafuta, mapuroteni uye carbs.

• Mutemo # 1: Dzivisa kuwedzerwa shuga.
• Mutemo # 2: Dzivisa gorosi rakanatswa.
• Mutemo # 3: Dzivisa trans mafuta.
• Mutemo # 4: Usanwa macalorie (hapana sodas, michero majisi).
• Mutemo # 5: Idya zvekudya chaizvo, zvisina kugadzirwa.

Nokuramba wakanamatira pamitemo iyi, iwe unozvidzivirira pachako masosi mazhinji akacheneswa carbs mukudya kwako.

Iyo isina shuga, isina gorosi chikafu chinotarisa pazvikafu zvese uye inodzivirira chikafu chakagadziriswa, kunyanya izvo zvine shuga yakawedzerwa, mafuta anotapira kana gorosi rakanatswa.

Ndezvipi Zvekudya Kudya

Izvo zvakakosha kusarudza chaicho, chisina kugadziridzwa chikafu chinofanana nechinhu chaungawana mune zvakasikwa.

Sezvakangoita kare, unogona kudya nyama, hove, mazai, michero, zvigadzirwa zvine mukaka zvine mafuta, miriwo, nzungu uye mhodzi.

Asi ikozvino unogona kuwedzera zvine hutano carbs mumusanganiswa:

• Tubers: Mbatatisi, mbatatisi, taro, nezvimwe.
• Mbeu dzese: Mupunga, oats, quinoa, nezvimwe.
• Zvibereko: Bhanana, maapuro, maorenji, mapeya, ma berries, nezvimwe.
• Muriwo: Broccoli, koliflower, karoti, nezvimwe.

Kunyangwe mbatatisi iri kunze kwemubvunzo pane yakaderera-carb chikafu uye ingangoita sarudzo yakaipa kune avo vane carb inonzwisisika, ivo zvimwe yakanakisa, ine hutano hwakanyanya uye inogutsa chikafu.

Ingodzivirira zvakadzika-zvakakangwa zvigadzirwa zvembatatisi senge french fries uye machipisi.

Kune akawanda akazara carb sosi yekusarudza kubva, kusanganisira mbatatisi, oats, maapuro, maorenji, maabriji, broccoli uye karoti.

Icho Chinokosha

Kune vanhu vari uye vanoda kugara vakagwinya, kugara uchirovedza muviri uye kudzivirira chikafu chakawanda kugadzirwa izano rakanaka.

Iwe haufanire kutevedzera yakaderera-carb chikafu. Iyo isina shuga, isina gorosi kudya, inotarisa pazvose, zvekudya chaiko, izvo zvinokutendera iwe kuchengetedza hutano hwako.

Izvo hazviitwe zvakapusa kupfuura izvo.