John Myers
Kodi zitha kukhala kuti pali chinyengo chachikulu kumbuyo kwa low carb? Zakudya zama carb ochepa zimagwiritsidwa ntchito kuti muchepetse thupi. Ndipo ndithudi: mumachepetsa thupi. Koma kodi zakudya zokhala ndi ma carb ochepa zimakhaladi zathanzi? Mbali inayo ikukamba kale za chinyengo cha low-carb. Chifukwa mikangano ya gulu lochepa la carb sizomveka nthawi zonse. Low carb imachitika makamaka kuti achepetse thupi, chifukwa akuti chakudya chimalepheretsa kuwonda kulikonse. Ndi kulondola uko? Kapena zonsezi ndi nkhambakamwa chabe?
Kodi Low Carb Ndi Chinyengo?
Inde, pali chinyengo cha low-carb. Komabe, sizigwira ntchito pazakudya zilizonse zama carb ochepa. Chifukwa palibe tanthauzo lomveka bwino la carb yochepa (ma carbohydrate otsika). Ndipo kotero pali zakudya zambirimbiri pamsika waukulu wamitundu yopatsa thanzi - ndipo onse amafuna kukhala otsika kwambiri kapena ocheperako. Ndiye low carb ndi chiyani?
Zakudya zochepa zama carb - tanthauzo
100 mpaka 150 g ya chakudya patsiku ndi carb yotsika kwambiri kwa anthu ambiri omwe amadya "mwachizolowezi". Ndi kagawo kakang'ono ka mkate, gawo la muesli, ndi chidutswa chaching'ono cha keke, chiwerengerocho chikanakhala chodzaza kale.
Ndipo simunadye Zakudyazi, mbatata, tirigu, masamba, yogati, mazira (yolk imakhala ndi chakudya), mtedza, nyemba, kapena zipatso. Palibe ngakhale galasi la vinyo lomwe lingatheke, osasiya mowa madzulo.
Komabe, zakudya zochepa zama carb zotere zitha kupangidwa kuti zikhale zathanzi komanso zopatsa thanzi - komanso ngakhale zamasamba, monga tafotokozera apa. Komabe, akatswiri ambiri otsika kwambiri a carb amanena kuti kokha ndi zosakwana 50 g za chakudya patsiku mukhoza kusangalala ndi ubwino wa ketosis. Ketosis ndiye mkhalidwe wa metabolic womwe mukufuna kufikira mothandizidwa ndi chakudya chochepa cha carb.
Mu ketosis, chamoyo sichimapezanso mphamvu zake kuchokera ku chakudya, koma makamaka, kuchokera ku mafuta, omwe ndithudi - kotero amanenedwa - ayenera kutsogolera kuwonda mosavuta.
Chifukwa chake ndi chakudya chochepa cha carb chokhazikika, mumadya masamba angapo ndi zipatso zochepa. Ndi izi, 50 g yamafuta adyedwa kale.
Kodi Mumadya Mapuloteni Ochuluka Bwanji?
Koma mungaganize kuti mutha kudya mapuloteni ambiri muzakudya zokhala ndi ma carb ochepa. Nyama, nyama, ndi zina zambiri. Nsomba nazonso, koma muyenera kusamala ndi tchizi ndi mkaka chifukwa lactose yomwe ili mkati mwake ndi imodzi mwazakudya (KH) ndipo iyenera kuchotsedwa ku akaunti ya 50-KH.
Koma chenjerani! Mapuloteni sayenera kudyedwa popanda malire. Zowonadi, othandizira otsika kwambiri amalalikira momwe mapuloteni amakhutitsa modabwitsa komanso momwe mungawotche mafuta nawo mwachangu.
Komabe, ngati mumadya kwambiri mapuloteni, ndiye - akuchenjezedwa - mumakhala pachiwopsezo cha mapuloteni ena kusinthidwa kukhala shuga, mwachitsanzo, shuga ndipo motero zakudya zopatsa thanzi, kudzera mu zomwe zimatchedwa gluconeogenesis (kupanga shuga).
Liwu lenilenilo loti “glucose” limapangitsa osamalira otsika kuchita mantha. Chifukwa glucose amakulepheretsani kulowa mu ketosis. Ngati mulipo kale, shuga imatha kukuchotsani ku ketogenic metabolic state yomwe mwakhala mukuyiyembekezera.
Malinga ndi Volek ndi Phinney - ofufuza awiri ndi olemba omwe akhala akuphunzira zotsatira za zakudya zochepa zama carb kwazaka zambiri - zakudya zokhala ndi ma carb otsika ziyenera kuwoneka motere:
Zakudya zochepa zama carb, mafuta ambiri, ndi mapuloteni ocheperako, zomwe zikutanthauza zinthu monga: chakudya chochepa, mafuta ambiri, ndi mapuloteni ochepa.
Komabe, mawu oti “zodziletsa” atha kukhala osokeretsa kwa anthu ambiri, makamaka kwa osadya masamba omwe amakhala ndi kuganiza.
Simuyenera kudya zopitirira 1.5 mpaka 2 magalamu a mapuloteni pa kilogalamu ya kulemera kwa thupi. (Kawirikawiri 0.8 g/kg kulemera kwa thupi kumalimbikitsidwa).
Kuchuluka kwa chiwopsezo cha khansa chifukwa cha kuchuluka kwa mapuloteni muzakudya zotsika kwambiri za carb?
Mapuloteni ochuluka nthawi zambiri amakhumudwa chifukwa maphunziro a 25 a Dr. Campbell - wolemba nawo wa China Study - adapeza mogwirizana pazaka 30 zapitazi kuti chiopsezo cha khansa chikuwonjezeka ndi kuchuluka kwa mapuloteni omwe amadya.
M'maphunzirowa, ochepa kwambiri omwe amadwala khansa adawonedwa mwa anthu omwe zakudya zawo sizimapitilira 5 peresenti yazakudya zama calorie atsiku ndi tsiku monga mapuloteni.
Ngati, kumbali ina, mukuyang'ana ku carb yochepa, ndiye kuti mwamsanga mumaphimba 25 mpaka 30 peresenti ya kuchuluka kwa kalori ndi mapuloteni - zomwe zingawonjezere chiopsezo cha khansa. Koma carb yotsika imachepetsa cholesterol pambuyo pa zonse - sizomwe akunena?
Low Carb - Siyofunikira kuti mukhale ndi cholesterol yathanzi
Inde, kwenikweni, maphunziro ena otsika kwambiri awonetsa kuti carb yotsika imatha kutsitsa cholesterol.
Komabe, kuti mukhale ndi cholesterol yathanzi, simuyenera kuchita masewera olimbitsa thupi otsika kwambiri omwe amakhala makamaka ndi nyama. M'malo mwake.
Zakhala zikudziwika kwa zaka pafupifupi 50 kuti kuchuluka kwa cholesterol m'magazi kumatha kuchepetsedwa kwambiri pongosintha magwero a mapuloteni a nyama ndi masamba. Ziyenera kukhala zopanda ntchito kuti mumasankha gwero la chakudya cham'mimba komanso kuchuluka kwamafuta omwe mumadya nawo.
Mapiri a nyama ndi otsika carb
Kotero ngati mukufuna kudya 2 magalamu a mapuloteni omwe atchulidwa pamwambapa pa kilogalamu ya kulemera kwa thupi ndi carb yochepa, ndiye kuti 140 magalamu a mapuloteni patsiku ndi kulemera kwa thupi kwa ma kilogalamu 70. Ndi kale 700 magalamu a nyama patsiku!
Aliyense amene akufotokozabe phirili la nyama - kapena theka lake - ngati laling'ono ayenera kuti anataya muyeso wa zinthu zonse (onani, mwa zina, pansi pa "Low Carb - No Future").
Komabe, popeza mapuloteni sayenera kugwiritsidwa ntchito popereka mphamvu pazakudya zopatsa mphamvu zochepa (zowopsa za gluconeogenesis) ndi chakudya cham'mimba ayi, gwero lina lamphamvu limafunikira kuti musafe ndi njala (mutadya magalamu 700 a nyama). .
Ndipo gwero la mphamvu limeneli limatchedwa mafuta, ndithudi.
Kodi mumadya mafuta ochuluka bwanji pa Low Carb?
Choncho mafuta otsika kwambiri samatanthauza mafuta ochepa, omwe ambiri omwe amayamba pang'onopang'ono amawoneka kuti amakhulupirira ndipo nthawi zambiri amakhala ndi nyama yowonda komanso masamba ochepa a letesi.
M'malo mwake, ngati mukunena kuti carb yotsika, muyeneranso kunena kuti mafuta ambiri. Izi zikutanthauza kuti 50 mpaka 60 peresenti ya chiwerengero cha tsiku ndi tsiku cha zopatsa mphamvu ziyenera kuchokera ku mafuta. Malinga ndi Volek ndi Phinney, 70 peresenti ndi yabwinoko.
Zoonadi, izi zimangotanthauza mafuta athanzi, omwe ndi mafuta odzaza (amenewo si typo!), mafuta a monounsaturated, ndi omega-3 mafuta.
Komano, mafuta a polyunsaturated mafuta acids ochokera kumafuta a masamba ayenera kupewedwa kapena kuchepetsedwa ngati kuli kotheka.
Ndiwe wamkulu? a. mafuta odulidwa a nyama, mafuta anyama, mafuta a kokonati, ndi mafuta a azitona.
Awiri omalizirawo amalimbikitsidwa kwambiri. Chamoyocho chingathenso kulimbana ndi nyama yamafuta ndi mafuta anyama - kamodzi pa sabata. Koma tsiku ndi tsiku?
Mchere wambiri wokhala ndi carb yochepa
Ndikofunikiranso kwambiri muzakudya zochepa zama carb kuti musaiwale kuwonjezera mchere, makamaka zomwe zimalangizidwa m'malo ena. Izi zili ndi maziko awa:
Chimodzi mwazolinga zazikulu zazakudya zokhala ndi ma carb ochepa amadziwika kuti ndi kuchepetsa milingo ya insulin.
Insulin ili ndi ntchito zosiyanasiyana m'thupi. Chifukwa chake sikuti zimangoyang'anira kayendedwe ka glucose kulowa m'maselo.
Kuchuluka kwa insulini kumathandizanso kukula kwa minofu, popeza ma amino acid ochokera ku chakudya amafika ku minofu mwachangu mothandizidwa ndi insulin.
Insulin imatsimikiziranso kuti mafuta amasungidwa ndipo nthawi yomweyo amalepheretsa kuwonongeka kwa mafuta, chifukwa chake cholinga cha dieters ambiri ndi kusunga mlingo wa insulini momwe mungathere.
Komabe, insulini imayambitsanso sodium reabsorption mu impso, zomwe zikutanthauza kuti imalepheretsa sodium yambiri - mchere wofunikira - kuti usatuluke mumkodzo.
Ngati milingo ya insulini imakhala yotsika kwambiri, ndiye kuti sodium yambiri imatulutsidwa nthawi zonse, komanso ndi sodium ndi madzi ambiri - chimodzi mwazifukwa zomwe obwera kumene ku zakudya zamafuta ochepa amataya thupi mwachangu kwambiri. chiyambi.
Chifukwa chake, kuchuluka kwa sodium kumatsika ndipo mineral balance imasokonekera.
Zotsatira zanthawi zonse za kusokonezeka kwa mineral balance (komanso kusintha kwa ketosis) ndi kutopa, mutu, kudzimbidwa, ndi chizungulire.
Kuti muthane ndi vutoli, mumangofunika kuthira mchere wambiri. Komabe, izi sizoyenera kwa aliyense, zimayika impso, ndipo zimatha kulimbikitsa kuthamanga kwa magazi kwa anthu omwe amamva mchere - kutchula zotsatira ziwiri zokha zomwe zingatheke chifukwa cha zakudya zamchere zamchere.
Lonjezo la Low Carb - Palibe Chapadera!
Ngati mumamatira ku malamulo onse a carb otsika omwe atchulidwa (ndi zina), ndiye kuti mudzadalitsidwa ndi ma kilos akugwa, maonekedwe owala, joie de vivre osasunthika, komanso mwayi waukulu wothetsa pafupifupi matenda onse nthawi yomweyo.
M'masewera, nawonso, munthu amakwaniritsa zisudzo zapamwamba kwambiri kotero kuti ndizosatheka kutsika podium.
Chifukwa chake muli ndi zabwino zonse zomwe mtundu uliwonse wazakudya umalonjezanso - mosasamala kanthu kuti uli ndi zakudya zambiri kapena zochepa.
Inde, ngakhale zomwe zimatchedwa zakudya za carb / low-fat-fat - zomwe zimakhala zosiyana kwambiri ndi zakudya zochepa za carb - mwachiwonekere zimatsogolera anthu amphamvu ndi athanzi omwe ali ndi malingaliro abwino komanso maonekedwe abwino.
Ndiye kodi ochirikiza otsika kwambiri adabwera bwanji ndi lingaliro loti ma carb ochepa atha kukhala athanzi kuposa zakudya zokhala ndi ma carbohydrate? Chifukwa chiyani mukuganiza kuti ma carbs ndi oyipa?
Ndipo ndipamene wamkulu otsika carb kapena keto papa Atkins, monga akuti, anafa ndi 117 kilogalamu ndi kuthamanga kwa magazi, ndithu onenepa ndi akudwala matenda a mtima.
Mosavuta kwambiri:
Low carb imakumana ndi kukoma kwa anthu ambiri
N’zosavuta kuti anthu ambiri akhulupirire (chifukwa n’zosavuta kuchita) kuti zakudya zokhala ndi nyama, nsomba, tchizi, ndi mafuta ambiri n’zathanzi kusiyana ndi zakudya zokhala ndi masamba, zipatso, masamba, ndi masaladi.
Vuto lalikulu lazakudya zotsika kwambiri ndikupewa mkate ndi maswiti. Zina zonse, komabe, zimakhala zofanana, pomwe zakudya zopatsa thanzi komanso zamasamba zimafunikira kusintha kochulukirapo.
Low-carb amafananizidwa ndi mafuta ochepa
Pali kafukufuku wambiri wosonyeza kuti kudya zakudya zochepa za carb kungayambitse kuchepa kwa thupi komanso zotsatira zabwino za shuga kusiyana ndi zakudya zopanda mafuta.
Komabe, kusiyana kwa kuwonda kumakhala kochepa kwambiri (kokha 4 peresenti yowonjezera kuwonda ndi carb yochepa mu phunziro limodzi) ndipo m'miyezi ingapo yoyambirira ya zakudya (pambuyo pa chaka kulemera kwa thupi m'magulu onse awiri kumakhala chimodzimodzi. Inde, palinso maphunziro omwe amasonyeza zosiyana, zomwe zimasonyeza kuti mukhoza kuonda bwino ndi mafuta ochepa kusiyana ndi otsika-carb (monga Cell Metabolism / phunziro kuchokera ku August 2015: Ndi zakudya zopanda mafuta, panali tsiku ndi tsiku. Kuchepetsa kuchepa kwa magalamu 90 amafuta amthupi, ndi zakudya zochepa zama carb ndi ma gramu 50 okha).
Koma nchifukwa ninji kudya kwapang'onopang'ono kumafananizidwa ndi zakudya zamafuta ochepa komanso osati, mwachitsanzo, ndi zakudya zachilengedwe zokhala ndi ma carb okhala ndi zinthu zofunika kwambiri?
Kuphatikiza apo, funso likubuka, kodi mitundu yonse iwiri yazakudya idapangidwa bwanji? Ma carb ochepa okha sanena zambiri, monga tawonera pamwambapa.
Carb yotsika imatha kutanthauza pakati pa 0 ndi 150 g yamafuta. Low carb sichinena kanthu ngati saladi ndi ndiwo zamasamba zimadyedwanso ndipo palibe chilichonse chokhudza kuchuluka kwake.
Momwemonso, mafuta ochepa amatha kutanthauza chilichonse. Mwachitsanzo, ngati muyang'ana ndondomeko ya zakudya kuchokera ku German Society for Nutrition, yomwe ilibe mafuta opitirira 30 peresenti yovomerezeka, ndiye kuti monga chakudya chamankhwala mumataya chilakolako chanu komanso ndi chiyembekezo chotere, simukufuna kudya chilichonse. zonse.
Chakudya cham'mawa, pali mkate wopanda ufa (womwe sungakhale wosayenera), koma wokhala ndi margarine ndi kupanikizana, kuphatikiza chiyembekezo chokhacho, chomwe ndi apulo ndi magawo atatu a buledi ngati chotupitsa, chisanakhale chokongola pang'ono. nkhomaliro ndi poto wa mpunga wa masamba. Koma madzulo amayambanso ndi mkate wa margarine, womwe nthawi ino ukhoza kuwonjezeredwa ndi tchizi chamafuta ochepa ndi pickles.
Zonsezi ndi mafuta ochepa. Koma osati wathanzi.
Koma bwanji chakudya chochepa cha carb sichili chofanana ndi zakudya zomwe zimakhala zachilengedwe komanso zolemera mu zinthu zofunika kwambiri zomwe zimakhala ndi maziko ochulukirapo - zomwe, mwa njira, siziyenera kukhala zamafuta ochepa kuti mukhale wathanzi?
Low carb ndi zotsatira zake
Ngakhale mutaonda kwambiri ndi carb yochepa ndipo matenda a shuga amakula mofulumira, kodi zonsezi zimagwira ntchito bwanji ngati anthu ena sakumva bwino?
Palinso kafukufuku wosonyeza kuti odwala otsika kwambiri amavutika ndi kudzimbidwa kapena kutsekula m'mimba, kupweteka kwa mutu, mpweya woipa, kupweteka kwa minofu, ndi zotupa pakhungu nthawi zambiri kuposa anthu omwe amadya mafuta ochepa.
Tsoka ilo, izi sizinatchulidwe mu kafukufukuyu. Kumeneko nthawi zambiri mumangowerenga za zabwino za zakudya zotsika kwambiri za carb.
Tsopano zikudziwika kuti ana obadwa kwa amayi omwe amadya panthawi yomwe ali ndi pakati (kuphatikiza pafupifupi 450 g ya nyama patsiku) ali pachiwopsezo chachikulu chodwala kwambiri chifukwa cha kuchuluka kwa cortisol ndi kuthamanga kwa magazi pambuyo pake.
Kuchuluka kwa cortisol kosalekeza kungayambitse zizindikiro zambiri, monga B. Kusokonezeka kwa kagayidwe kachakudya kagayidwe kachakudya (insulin kukana, matenda a shuga a 2), kufooka kwa minofu, kutayika kwa mafupa, kusakhazikika kwa msambo, vuto la potency, khungu lochepa thupi, ndi kusokonezeka maganizo.
Ma carb otsika amaphatikiza ma carbs onse, abwino ndi oyipa
Maphunziro a nyama, omwe glucose weniweni amaperekedwa kuti ayesere zakudya zamafuta ambiri, amagwiritsidwanso ntchito nthawi zina kuwonetsa zotsatira zabwino zazakudya zotsika kwambiri. Koma glucose weniweni amagwirizana bwanji ndi zakudya zachilengedwe zomwe zimakhala ndi chakudya? Palibe.
Koma apa ndi pamene kusamvetsetsana kumachitika kawirikawiri. Zakudya zama carbohydrate nthawi zambiri zimaphatikizidwa pamodzi. Zoonadi, zakudya zapayekha zama carbohydrate nzoipa ndipo ziyenera kupeŵedwa. Makabohaidreti akutali amapezeka mu ufa woyera monga zinthu zowotcha ndi pasitala, makeke, zakudya zokhwasula-khwasula, ndi masikono, mu mpunga woyera, ndi mu shuga ndi maswiti okhala ndi shuga kapena zinthu zina zotsekemera kwambiri.
Koma zomwe zimatsutsana ndi kuchuluka kwamafuta apamwamba kwambiri, mbatata, pseudocereals, ndi zina zambiri, zomwe zimadyedwa ngati gawo lazakudya zomwe zimakhalanso ndi masamba ambiri, saladi, zikumera, mafuta athanzi ndi mafuta komanso - kutengera kukoma - nthawi ndi nthawi ndi organic - Mazira, nsomba kapena nyama yodyetsedwa ndi udzu mungawonjezedwe? Ndendende, palibe!
Ngati mukufuna zambiri zazakudya zabwino (zathanzi) ndi zoyipa (zopanda thanzi), ndipo mukufuna mndandanda wama carbs abwino ndi oyipa, mutha kuwapeza apa: Mimba Low carb ikhoza kukhala yathanzi, komanso ikhoza kukhala zovulaza
Pamapeto pake, palibe kafukufuku m'modzi yemwe angatsimikizire kuti chakudya chochepa kwambiri cha carb chingakhale chabwinoko komanso chathanzi kusiyana ndi zakudya zopatsa thanzi, zachilengedwe, komanso zamasamba zomwe zimakhala ndi zinthu zofunika kwambiri zopangidwa kuchokera kuzinthu zam'deralo komanso zanyengo.
Zachidziwikire, zakudya zokhala ndi ma carb ochepa zimathanso kukhala zopatsa thanzi, zokhala ndi zinthu zofunika kwambiri, komanso zamasamba (ngati zitha kukhala ndi pafupifupi 150 g yamafuta) - zomwe tazifotokoza kale pamwambapa.
Komabe, zakudya zanthawi zonse zokhala ndi ma carb ochepa/zamafuta ambiri ozikidwa pazanyama komanso zokhala ndi ma carbohydrate okwana pafupifupi 50 mpaka 80 magalamu nthawi zambiri sizikhala zathunthu kapena zolemera muzinthu zofunikira komanso makamaka zachilengedwe - ndipo sizokhazikika kapena zachilengedwe. .
Chifukwa low carb ndi chakudya chopanda tsogolo ...
Low Carb - wopanda tsogolo
Ngati munthu wamkulu aliyense padziko lapansi amadya chakudya chochepa cha carb ndi kudya magalamu 700 a nyama patsiku, ndiye kuti ma kilogalamu 255 a nyama pa munthu aliyense pachaka ndi matani 1,400 miliyoni a nyama kwa akuluakulu pafupifupi 5.5 biliyoni padziko lapansi - osawerengera. kudya zakudya zopatsa thanzi ana ndi achinyamata.
Pakadali pano, pafupifupi matani 290 miliyoni a nyama amadyedwa padziko lonse lapansi chaka chilichonse.
Chifukwa chake ndi carb yochepa, tingakhale ndi chiwonjezeko pafupifupi 400 peresenti ya kudya nyama, kuwonjezeka kwa 400 peresenti ya kuvutika kwa nyama, ndi kuwonjezeka kwa 400 peresenti ya madzi ndi mphamvu zowonongeka ndi kuipitsidwa kwa chilengedwe komwe kumakhudzana ndi ulimi wa ziweto za mafakitale - ndendende zomwe nyama ndi mkaka. makampani amachifuna, nchifukwa chake nthawi zonse "amachirikiza" asayansi ambiri ndi ndalama kuti athe kulimbikitsa mwamphamvu mafuta okhuta monga nyama, mkaka, ndi mazira. Katswiri yemwe watchulidwa pamwambapa Jeff S. Volek ndi m'modzi mwa iwo.
Kodi mukuganiza kuti dziko lapansi likhoza kupirira zimenezi mpaka liti?
Aliyense amene amadya carb yochepa amakhala molingana ndi mawu akuti "Pambuyo panga chigumula". Low carb ndiye chakudya cha anthu osawoneratu zam'tsogolo, koma osati chakudya chokhala ndi tsogolo.
Popeza mutha kukhalanso wochepa thupi komanso wathanzi ndi zakudya zabwino za carb, mwachitsanzo, zakudya zopatsa thanzi zomwe zili zachilengedwe monga momwe mungathere komanso zolemera muzinthu zofunikira zokhala ndi maziko ochulukirapo, palibe ngakhale imodzi yothandiza, mwachitsanzo yokhutiritsa, mtsutso wa mawonekedwe apamwamba. Zakudya zotsika kwambiri za carb zitha kupangitsa kusankha zakudya zochepa kwambiri kuposa zakudya zina.
