Madeline Adams
Mafuta akawanda sei achiri ane hutano? Uye mangani makabhohaidhiretsi anokwana mukudya kunovaka muviri? Ongororo yakaitwa nemasayendisiti ekuCanada inopindura iyi mibvunzo.
Ndiwo huwandu hwakakwana hwemafuta uye huwandu hwakakwana hwemacarbohydrates
Kashoma chero munhu anoziva nzira yavo yakatenderedza labyrinth yekusiyanisa mafomu ekudya. Low carb ndiyo yaive yekupedzisira kwenguva yakareba, asi ikozvino maitiro akananga kune mashoma macarbohydrates, kureva ketogenic chikafu.
Kunyange zvakadaro, vanhu vazhinji vanoita zvakanaka zvikuru kunyange pakudya kwepamusoro-carb, chaizvoizvo, kunyange zvirwere zvakakomba zvinogona kurapwa, kunyange kana kudya zvakawanda zvecarbs kupfuura mitemo yakaderera-carb uye keto inobvumira. Sei zvakadaro? Uye ndeipi huwandu hwakakwana hwemafuta uye makabhohaidhiretsi aunogona kudya nehana yakachena?
Zvakanakisisa kusarudza nzira yepakati
Masayendisiti epaMcMaster University kuCanada akaongorora data kubva muongororo yaisanganisira vanhu 135,000 vanobva kunyika gumi nesere pasi rose. Mhedzisiro yacho ichaodza mwoyo zvakanyanya kune vakawanda. Nokuti zvakare zvakare yakaratidzwa kuti nzira yepakati inoratidzika seyo mhinduro yakanakisisa - kunyanya yehutano hwemwoyo uye hupenyu hwehupenyu.
Maererano neongororo iyi, saka, zviri nani kudya zvine mwero zvemuviri wega wega - kureva mafuta uye makabhohaidhiretsi - pane kunyanya kuwanda kwechimwe chazvo uye chidimbu chidiki chechimwe.
Carbs: 50 muzana yakanaka
Huwandu hwemakabhohaidhiretsi anodyiwa nevatori vechikamu akasiyana pakati pe46 ne77 muzana yezuva nezuva calorie intake (= yakazara zuva nezuva simba rekutora). Iyo yakakwira iyi muzana yaive, yakawedzera njodzi yekurova kwemoyo uye sitiroko, uye zvakare yekufa nguva isati yakwana.
Nemakumi mashanu muzana emacarbohydrates iwe unofanirwa kuve wakarurama nekuti kunyange mashoma macarbohydrate angadai asina kuratidza mamwe mabhenefiti, vaongorori vepaMcMaster University vakanyora. Nekudaro, huwandu uhu hwemakhahydrates hune hutano chete kana hukadyiwa mumhando yemakabhohaidhiretsi ane hutano, kureva mumichero, miriwo, uye zvigadzirwa zvezviyo.
Sarudza chete macarbohydrate ane hutano
Ukuwo, huwandu hwemakabhohaidhiretsi akataurwa hwaive husina hutano kana ukaudya muchimiro chechingwa chichena uye zvimwe zvigadzirwa zvezviyo zvakagadzirwa neupfu chena, kana wakashandisa mupunga muchena pane mupunga wezviyo uye kana wakadyawo zvigadzirwa zvine shuga yakawanda. .
- Unogona kuverenga nezve macarbohydrates akanaka uye akaipa pano: makhahydrates anogona kuve ane hutano, asi anogona zvakare kukuvadza.
- Iwe unogona zvakare kuverenga pano kuti mafuta akazara haaite njodzi yehutano:
- Mafuta akazara haasi anokonzera arteriosclerosis
Heino chikonzero nei hove isiri sarudzo mazuva ano: Sei mercury inoshandura hove kuita njodzi yehutano.
Cherechedzo kubva kune vapepeti veZDG: Asi chaivo vanodya-carb chaivo havana kumiririrwa muchidzidzo ichi zvachose, sezvo vachingodya zvinosvika makumi matatu kubva muzana zvemakoriori emazuva ese ekudya nemacarbohydrates (kazhinji mashoma), asi muchidzidzo, akaderera. huwandu hwemakabhohaidhiretsi hwaive 30 muzana vakarara. Chidzidzo, saka, hachipinze mukana wekuti kudya kwakaderera-carb kunogonawo kuve nemhedzisiro yehutano yakafanana.
Inogona kunge yakawedzera mafuta!
Zvakatonyanya kushamisa, zvisinei, zvaive mhedzisiro panhau yemafuta. Vanhu vakadya 35 muzana yekoriori yavo yezuva nezuva kubva kumafuta vakararama kwenguva yakareba kupfuura avo vaideredza mafuta avo kusvika ku10 muzana.
Asi iwe unogona kufunga kuti unofanirwa kungwarira nemafuta akazara. Mushure mezvose, izvi - egeg kokonati mafuta, bhotela, nezvimwewo - zvine mukurumbira wakashata zvakanyanya sezvo zvichinzi zvinokuvadza kuhutano hwemwoyo. Asi kure nazvo.
Zano repamutemo nderekuti usadye zvinopfuura 10 muzana yesimba rako rose rekutora muchimiro chemafuta akazara. Zvisinei, chidzidzo chemazuva ano chakawana kuti pasi pemamiriro ezvinhu haufaniri kudya zvishoma, sezvo kudya kwepasi pe7 muzana yemafuta akazara kunogona kukuvadza.
Tsiva mamwe makabhohaidhiretsi nezvokudya zvine utano, zvine mafuta akawanda
Saka iwe unogona kutsiva chikamu cheyakanyanya kudyiwa makabhohaidhiretsi nemafuta. Sekureva kwechidzidzo cheCanada, zvikafu zvine polyunsaturated fatty acids senge walnuts, mhodzi dzesunflower, flaxseed, uye hove dzine mafuta zvakakodzera pano.
Mangani macarbohydrates uye mangani emafuta ane hutano?
Muchidimbu, mubvunzo wekuti mangani macarbohydrates uye mangani mafuta achiri hutano akakonzera zvinotevera:
- 50 muzana yehuwandu hwesimba hunotora hunogona kuva nehutano (!) Makabhohaidhiretsi
- 35 muzana yesimba rose rekudya rinogona kunge riri remhando yepamusoro, rine mafuta akawanda, semuenzaniso B.
- Nzungu kana mafuta
- Iwe unofanirwa kudya isingasviki gumi muzana yemafuta akazara (semuenzaniso muchimiro chekokonati mafuta)
Vanyori vekudzidza vanotokurudzira kuti mitemo yezvokudya zvepasi rose inofanira kuongororwa zvakare maererano nemigumisiro yekudzidza.
Ongorora: Mhedzisiro iyi yakavakirwa paongororo yekuongorora, saka vaongorori havagone kubatanidza chikonzero nemhedzisiro. Unofanira kugadzirisa izvi zvabuda muzvidzidzo kuti zvienderane nemamiriro ako ehutano. Kana uine nyaya dzehutano, taura nachiremba wako nezve nzira yakanakisisa yekududzira mhinduro kwauri.
