Madeline Adams
Angakanani amafutha asenempilo? Futhi mangaki ama-carbohydrate angena ekudleni okunempilo? Ucwaningo olwenziwa ososayensi baseCanada luphendula le mibuzo.
Lelo inani eliphelele lamafutha kanye nenani elifanele lama-carbohydrate
Cishe akekho owazi indlela yakhe ezungeze i-labyrinth yezinhlobo ezihlukile zokudla okunomsoco. I-carb ephansi yaba yinto yokugcina isikhathi eside, kodwa manje umkhuba usubheke kuma-carbohydrate ambalwa, okungukuthi umsoco we-ketogenic.
Noma kunjalo, abantu abaningi benza kahle kakhulu ngisho nokudla okune-carb ephezulu, empeleni, ngisho nezifo ezimbi kakhulu zingelapheka, ngisho nalapho bedla ama-carbs amaningi kunemithetho ephansi ye-carb ne-keto. Kungani kunjalo? Futhi yiliphi inani eliphelele lamafutha nama-carbohydrate ongawadla ngonembeza ohlanzekile?
Kungcono ukukhetha indlela ephakathi
Ososayensi baseMcMaster University eCanada bahlaziye idatha yocwaningo oluhilela abantu abangu-135,000 abavela emazweni angu-18 emhlabeni jikelele. Umphumela uzodumaza kakhulu kwabaningi. Ngoba kwaphinde kwaboniswa ukuthi indlela ephakathi ibonakala iyisixazululo esingcono kakhulu - okungenani impilo yenhliziyo kanye neminyaka yokuphila.
Ngokwalolu cwaningo, ngakho-ke, kungcono ukudla inani elilinganiselwe lesakhamzimba ngasinye - okungukuthi amafutha nama-carbohydrate - kunesamba esikhulu kakhulu esisodwa kanye nenani elincane kakhulu kwesinye.
Ama-carbohydrate: amaphesenti angama-50 alungile
Inani lama-carbohydrate adliwe abahlanganyeli lihluka phakathi kwamaphesenti angama-46 nangama-77 wekhalori yansuku zonke (= inani lamandla lansuku zonke lamandla). Lapho leli phesenti laliphezulu, ayanda amathuba okuba sengozini yokuhlaselwa yinhliziyo nokushaywa unhlangothi, kanye nokufa ngaphambi kwesikhathi.
Ngamaphesenti angama-50 ama-carbohydrate kufanele ube ulungile ngoba ngisho nama-carbohydrate ambalwa abengeke abonise ezinye izinzuzo, abacwaningi baseMcMaster University babhala. Kodwa-ke, lesi samba se-carbohydrate sinempilo kuphela uma sidliwa ngendlela yama-carbohydrate enempilo, okungukuthi ngesimo sezithelo, imifino, kanye nemikhiqizo yokusanhlamvu.
Khetha kuphela ama-carbohydrate anempilo
Ngakolunye uhlangothi, inani lama-carbohydrate okukhulunywa ngalo lalingenampilo uma ulidle ngesimo sesinkwa esimhlophe neminye imikhiqizo yezinhlamvu ezenziwe ngofulawa omhlophe, uma usebenzisa irayisi elimhlophe esikhundleni serayisi lokusanhlamvu futhi uma udla nemikhiqizo ecebile ngoshukela. .
- Ungafunda ukuthi yimaphi ama-carbohydrate amahle futhi amabi lapha: ama-carbohydrate angaba nempilo, kodwa angaba yingozi.
- Ungafunda futhi lapha ukuthi amafutha agcwele awekho ngempela ingozi empilweni:
- Amafutha agcwele akuyona imbangela ye-arteriosclerosis
Nakhu ukuthi kungani inhlanzi ingeyona inketho ngempela kulezi zinsuku: Indlela i-mercury eguqula ngayo izinhlanzi zibe yingozi empilweni.
Inothi elivela kubahleli be-ZDG: Kodwa abadla ukudla okune-carb ephansi ngokusobala bebengamelwe nhlobo kulolu cwaningo, njengoba bedla kuphela amaphesenti angaba ngu-30 ekhalori yabo yansuku zonke yokudla nama-carbohydrate (imvamisa encane), kodwa ocwaningweni, aphansi kakhulu. Inani lama-carbohydrate lalingama-46% kuphela. Ngakho-ke, ucwaningo alukhiphi ukuthi kungenzeka ukuthi ukudla okune-carb ephansi nakho kungaba nemiphumela yezempilo efanayo.
Kungaba amafutha athe xaxa!
Nokho, okwamangaza nakakhulu kwakuyimiphumela endabeni yamafutha. Abantu abadla amaphesenti angu-35 ekhalori yabo yansuku zonke ephuma emafutheni baphila isikhathi eside kunalabo abanciphisa ukudla kwabo amafutha kumaphesenti angu-10.
Kodwa ungase ucabange ukuthi kufanele uqaphele ngamafutha agcwele. Phela, lawa - amafutha kakhukhunathi e-eg, ibhotela, njll - anegama elibi kakhulu njengoba kuthiwa ayingozi empilweni yenhliziyo. Kodwa kude nakho.
Iseluleko esisemthethweni esokuthi ungadli ngaphezu kwamaphesenti angu-10 wawo wonke amandla owasebenzisayo ngendlela yamafutha agcwele. Kodwa-ke, ucwaningo lwamanje luthole ukuthi ngaphansi kwezimo akufanele udle kancane, ngoba ukudla amafutha agcwele angaphansi kwamaphesenti angu-7 kungase kube yingozi.
Shintshanisa amanye ama-carbohydrate ngokudla okunempilo, okunamafutha amaningi
Ngakho-ke ungashintsha ingxenye yama-carbohydrate adliwe kakhulu namafutha. Ngokocwaningo lwaseCanada, ukudla okunamafutha e-polyunsaturated okunamafutha afana nama-walnuts, imbewu kabhekilanga, i-flaxseed, nezinhlanzi ezinamafutha kulungele lapha.
Mangaki ama-carbohydrates namafutha amangaki anempilo?
Kafushane, umbuzo wokuthi mangaki ama-carbohydrates kanye namafutha amangaki asenempilo kuholele kulokhu okulandelayo:
- Amaphesenti angu-50 engqikithi yamandla atholakalayo angaba ama-carbohydrate anempilo (!).
- Amaphesenti angama-35 awo wonke amandla atholakalayo angaba ukudla okuseqophelweni eliphezulu, okunamafutha amaningi, isb.
- Amantongomane noma imbewu yamafutha
- Akufanele udle okungenani amaphesenti ayi-10 amafutha agcwele (isb. ngamafutha kakhukhunathi)
Ababhali balolu cwaningo baze bancome ukuthi imihlahlandlela yezokudla yomhlaba wonke kufanele ibhekwe kabusha uma kubhekwa imiphumela yocwaningo.
Qaphela: Le miphumela ibisekelwe ocwaningweni lokuqaphela, ngakho abacwaningi abakwazi ukuxhumanisa imbangela ngqo nomphumela. Kufanele uguqule le miphumela yocwaningo ihambisane nesimo sakho sezempilo. Uma unezinkinga zempilo, khuluma nodokotela wakho mayelana nendlela engcono yokukuhumushela ngayo imiphumela.
