Madeline Adams
Angakanani amafutha asesempilweni? Kwaye zingaphi iicarbohydrates ezingena kukutya okunempilo? Uphononongo olwenziwe ngoososayensi baseKhanada luyayiphendula le mibuzo.
Elona nani liphezulu lamafutha kunye nelona nani lifanelekileyo lekhabhohayidrethi
Akukho mntu uyaziyo indlela yakhe malunga ne-labyrinth yeendlela ezahlukeneyo zesondlo. I-carb ephantsi yayiyeyona nto iphambili ixesha elide, kodwa ngoku umkhwa ubhekiselele kwi-carbohydrates encinci, oko kukuthi isondlo se-ketogenic.
Nangona kunjalo, abantu abaninzi benza kakuhle kakhulu nakwi-carb ephezulu yokutya, eneneni, kwanezifo ezinzulu zinokunyangwa, nangona ukutya ii-carbs ezininzi kune-carb ephantsi kunye nemithetho ye-keto ivumela. Kutheni kunjalo nje? Kwaye ngowuphi umlinganiselo ofanelekileyo wamanqatha kunye neecarbohydrate onokuthi uzitye ngesazela esicocekileyo?
Kungcono ukhethe indlela ephakathi
Izazinzulu zeYunivesithi yaseMcMaster eKhanada zihlalutye idatha esuka kuphononongo olubandakanya abantu abangama-135,000 abavela kumazwe ali-18 kwihlabathi jikelele. Isiphumo siya kubadanisa kakhulu abaninzi. Ngenxa yokuba kwakhona kwaboniswa ukuba indlela ephakathi ibonakala iyisisombululo esihle kakhulu - ubuncinane kwimpilo ye-cardiovascular and life expectations.
Ngokolu phononongo, ngoko ke, kungcono ukutya umlinganiselo ophakathi kwisondlo ngasinye - oko kukuthi amafutha kunye neekhabhohayidrethi - kunomlinganiselo omkhulu womnye wabo kunye nesixa esincinci somnye.
I-Carbs: i-50 ekhulwini ifanelekile
Inani le-carbohydrates elidliwayo ngabathathi-nxaxheba lihluka phakathi kwe-46 kunye ne-77 ipesenti ye-calorie yansuku zonke yokutya (= inani elipheleleyo lemihla ngemihla yamandla). Okukhona iphezulu le pesenti, kokukhona iphezulu ingozi yokuhlaselwa sisifo sentliziyo kunye nestroke, kunye nokufa kwangaphambi kwexesha.
Ngeepesenti ezingama-50 zeekhabhohayidrethi kufuneka ulungile kuba nokuba mbalwa iicarbohydrates bezingayi kubonisa naziphi na ezinye iingenelo, abaphandi beYunivesithi yaseMcMaster babhala. Nangona kunjalo, esi sixa se-carbohydrate sinempilo kuphela xa sisetyenziswe ngendlela ye-carbohydrates enempilo, okt ngendlela yeziqhamo, imifuno, kunye neemveliso zengqolowa.
Khetha kuphela iicarbohydrates ezisempilweni
Kwelinye icala, inani lekhabhohayidrethi ezikhankanyiweyo lalingenampilo ukuba ulitye ngendlela yesonka esimhlophe kunye nezinye iimveliso zecereal ezenziwe ngomgubo omhlophe, ukuba usebenzise irayisi emhlophe endaweni yerayisi egcweleyo kwaye ukuba utye iimveliso ezityebileyo ngeswekile. .
- Unokufunda malunga nokuba zeziphi iicarbohydrates ezilungileyo kwaye zimbi apha: iicarbohydrates zinokuba nempilo, kodwa zinokuba yingozi.
- Unokufunda apha ukuba amafutha ahluthayo awabeki mngcipheko wezempilo:
- Amafutha ahluthayo ayingonobangela we-arteriosclerosis
Nasi isizathu sokuba intlanzi ingeyiyo into yokhetho kule mihla: Imekyuri iyijika njani intlanzi ibe yingozi empilweni.
Inqaku elivela kubahleli be-ZDG: Kodwa abo batya i-carb ephantsi bebengamelwanga kolu phononongo konke konke, kuba batya kuphela ukuya kuthi ga kwi-30 yepesenti yekhalori zabo zemihla ngemihla kunye neecarbohydrates (ngokuqhelekileyo zingaphantsi), kodwa kuphononongo, eyona iphantsi. Isixa secarbohydrates sasingama-46 ekhulwini. Uphononongo, ke ngoko, alukhupheli phandle ukuba kungenzeka ukuba ukutya okune-carb ephantsi kunokuba neziphumo ezifanayo zempilo.
Inokuba ngamanqatha ngakumbi!
Noko ke, eyona nto yayimangalisa ngakumbi yayiziziphumo kumbandela wamafutha. Abantu abadla iipesenti ze-35 zeekhalori zabo zansuku zonke kwi-fat baphila ixesha elide kunabo banciphisa ukutya kwabo kwi-10 ekhulwini.
Kodwa unokucinga ukuba kufuneka ulumke ngamafutha ahluthayo. Emva kwayo yonke loo nto, ezi - egeg ioyile yekhokhonathi, ibhotolo, njl njl - zinegama elibi kakhulu njengoko kuthiwa ziyingozi kwimpilo yentliziyo. Kodwa kude kuyo.
Ingcebiso esemthethweni kukuba ungadli ngaphezu kweepesenti ze-10 zamandla akho onke ngendlela yamafutha agcweleyo. Nangona kunjalo, uphononongo lwangoku lufumanise ukuba akukho phantsi kwazo naziphi na iimeko kufuneka utye kancinci, kuba ukutya okungaphantsi kwesi-7 ekhulwini samafutha ahluthayo kunokuba yingozi.
Tshintsha iicarbohydrates ngokutya okusempilweni, okunamafutha amaninzi
Ke ungathatha indawo yeyona carbohydrates ityiwa kakhulu ngamafutha. Ngokophononongo lwaseKhanada, ukutya okune-polyunsaturated fatty acids ezifana ne-walnuts, imbewu kajongilanga, i-flaxseed, kunye neentlanzi ezinamafutha zilungile apha.
Zingaphi iicarbohydrates kwaye mangaphi amafutha asempilweni?
Isishwankathelo, umbuzo wokuba zingaphi iicarbohydrates kunye nokuba mangaphi amanqatha asele esempilweni ibe nesiphumo soku kulandelayo:
- Ipesenti ezingama-50 zamandla apheleleyo anokuba nempilo (!) Iicarbohydrates
- Iipesenti ezingama-35 zamandla ewonke anokuba kukutya okukumgangatho ophezulu, okunamafutha aphezulu, umz. B.
- Amantongomane okanye imbewu yeoli
- Akufunekanga utye ngaphantsi kwe-10 yepesenti yamafutha ahluthayo (umz. ngohlobo lweoyile yekhokhonathi)
Ababhali bophononongo bade bacebise ukuba izikhokelo zokutya zehlabathi kufuneka ziqwalaselwe kwakhona ngokubhekiselele kwiziphumo zokufunda.
Qaphela: Ezi ziphumo bezisekelwe kuphononongo loqwalaselo, ngoko ke abaphandi abanako ukudibanisa ngqo unobangela nesiphumo. Kufuneka uzilungelelanise ezi ziphumo zophononongo kwimeko yempilo yakho yobuqu. Ukuba unemiba yezempilo, thetha nogqirha wakho malunga nendlela engcono yokutolika iziphumo kuwe.
