John Myers
Ukulangazelela amazambane ngokuvamile kuwuphawu lokuthi umzimba wakho awunawo amanzi noma amandla avela kuma-carbohydrate. Ungase futhi ube nokushoda kwezimbiwa, kodwa ngingasho ukuthi lokho kuyisizathu semfundo ephakeme hhayi isizathu esiyinhloko.
Ushoda ngani umzimba wakho uma uhalela amazambane?
Nakuba i-potassium ingatholakala kokunye ukudla okunjengobhanana, amawolintshi, namabhilikosi, kungenzeka ukuthi udla amazambane amaningi kunalokhu kudla njalo. Uma ungenayo i-potassium eyanele emzimbeni wakho, umphumela ungaba ukulangazelela njalo amazambane azo zonke izinhlobo.
KULUNGILE yini ukudla amazambane abhakiwe nsuku zonke?
Ukudla izambane elilodwa eliphakathi ngosuku kungaba yingxenye yokudla okunempilo futhi akunyusi ingozi ye-cardiometabolic - amathuba okuba nesifo sikashukela, isifo senhliziyo noma unhlangothi - inqobo nje uma izambane lishisiwe noma libhakwa, futhi lilungiswa ngaphandle kokwengeza okuningi. usawoti noma amafutha agcwele, ucwaningo olwenziwe izazi zokudla e-Pennsylvania State University.
Yini okufanele udle uma uhalela amazambane?
Izinto ezi-5 ongazidla uma uhahela ama-chips amazambane:
- Ukudla okulula kokhula lwasolwandle.
- Ikhukhamba, i-hummus kanye ne-olive "sandwich".
- Imifino ye-DIY chips.
- Amaphuphu.
- Ama-Chips.
Kwenzekani uma udla amazambane amaningi abhakiwe?
Ucwaningo luthi ukudla amazambane amahlandla amane ngesonto kungaba yingozi futhi kunomthelela esimweni esidala isifo sohlangothi nesifo senhliziyo, okuyizisulu ezinkulu zaseBritain. Lolu cwaningo, olubikwe kuBMJ, luqala ukuhlonza amazambane njengomthombo oyinhloko we-hypertension, eyaziwa kakhulu nge-high blood pressure.
Kungani ngithanda amazambane kakhulu?
Zifinyeleleka kalula, azithengeki, zimnandi, kulula ukuzilungiselela, ziguquguquka, ziyagcwala futhi ngokusho kwabanye - zikulungele. Yize beqala ukubonakala kuwo wonke amakhabethe emhlabeni jikelele, abalutholi udumo olubafanele.
Kungani amazambane engenza ngizizwe kahle?
NgokukaJudith J. Wurtman, i-PhD, amazambane namanye ama-carbs anesitashi njengama-popcorn nama-pretzels anikeza izici zokuthuthukisa i-serotonin. Wachaza ukuthi wake wezwa kanjani othile esitolo sezidakamizwa efuna izithasiselo ze-5HTP, ezithi zinyusa amazinga e-serotonin.
Ingabe ukudla amazambane abhakiwe kuzokwenza ukhuluphale?
Olunye ucwaningo lubonisa ukuthi ukudla amazambane kanye nemikhiqizo yamazambane agayiwe kungase kuholele ekuzuzeni isisindo. Kodwa-ke, lapho edliwa ngokulinganisela, akunakwenzeka ukuthi amazambane ngokwawo abe negalelo elikhulu ekuzuzeni isisindo.
Ungakwazi ukunciphisa umzimba ngokudla amazambane abhakiwe?
Iqiniso liwukuthi, ungadla amazambane abhakiwe lapho uzama ukwehlisa isisindo. Le mifino inama-kilojoule aphansi uma kuqhathaniswa, iwumthombo omuhle we-fiber futhi inothe ngezakhi eziningi ezisekela impilo enhle.
Iresiphi ephelele yamazambane abhakiwe
Ingabe ukudla amazambane nsuku zonke kuzokwenza ukhuluphale?
Ukudla amazambane kungakwenza ukhuluphale? Kokubili amazambane nelayisi ama-carbohydrate ayinkimbinkimbi futhi uma kudliwa ngokulinganisela ngeke kukwenze ukhuluphale. Kodwa-ke, zingabangela ukukhuluphala uma ziphekwe ngebhotela, imajarini, ukhilimu nanoma iyiphi enye into enamafutha, esikhundleni sokubiliswa nje emanzini.
Yikuphi ukufisa okudingwa ngumzimba wakho?
Ngokwesibonelo, ukunxanela ushokoledi kuvame ukusolwa emazingeni aphansi e-magnesium, kuyilapho ukunxanela inyama noma ushizi kuvame ukubonwa njengophawu lwamazinga ensimbi aphansi noma e-calcium. Ukugcwalisa izifiso zakho kukholakala ukuthi kusiza umzimba wakho ukuhlangabezana nezidingo zawo zomsoco futhi ulungise ukuntula izakhi.
Kungani ngihalela ukudla okunesitashi?
Ngokwe-athikili yakamuva ye-New York Times, lapho udla ama-carbohydrate amaningi, uzowalangazelela kakhulu. Lokhu kungenxa yokuthi ukudla ama-carbohydrate kubangela ukuthi imizimba yethu ikhiqize i-insulin. Amazinga anyusiwe e-insulin akhombisa imizimba yethu ukuthi iqongelele amafutha futhi ishise ama-carbohydrate.
Yikuphi ukulangazelela ukudla okusho ngokomzwelo?
Uma uhalela ushukela, ungase uzizwe ucindezelekile. Uma uhahela ukudla okuthambile nokunoshukela, njengo-ayisikhilimu, ungase uzizwe ukhathazekile. Uma uhalela ukudla okunosawoti omningi, ungase ucindezeleke. Uma uhahela ukudla okuningi, okugcwalisayo, njengama-crackers ne-pasta, ungase uzizwe unesizungu futhi ukhungathekile ngokocansi.
Kungani kuneseluleko sokuthi ungasongi amazambane ku-foil ngenkathi ubhaka?
Ukugoqwa kwe-foil ngeke kwehlise isikhathi sokubhaka, kepha kuzoholela ekungaphakathi kwamazambane okushubile ngesikhumba esimanzi. Ukugoqa amazambane abhakiwe efililini ngemuva kokubhaka kuzokuvumela ukuthi ubambe imizuzu engama-45, kepha indlela engcono kakhulu yokubamba amazambane abhakabhakeni idilowa lokufudumeza isinkwa.
Ingabe amazambane abhakiwe ayavuvukala?
Ngokudla amazambane abhakiwe, ungandisa i-choline emzimbeni wakho futhi unciphise ukuvuvukala.
Kufanele ungawadli nini amazambane?
Ngaphezu kwalokho, lapho amazambane ehluma, isitashi kumazambane siguqulwa sibe ushukela. Uma amazambane eqinile, inezakhi eziningi zomzimba eziqinile futhi ingadliwa ngemuva kokukhipha ingxenye ehluma. Kodwa-ke, uma amazambane eshwabene futhi eshwabene, akufanele adliwe.
Ukuthola indlela engcono kakhulu yamazambane abhakiwe!
Ingabe amazambane alungele ukucindezeleka?
"Amazambane anesici sokusutha okuphezulu futhi ahlukahlukene kakhulu - okwenza abe isengezo esiphelele ohlelweni lokudla olusekelwe emifino olungagcini nje ukuthuthukisa impilo yonke kodwa lungasiza ekunciphiseni ukucindezeleka," kusho u-Kathleen Triou, umongameli kanye ne-CEO ye-Fresh Solutions. ukukhululwa.
Ungakwazi yini ukuluthwa amazambane?
Kungakhathaliseki ukuthi ukhetha ukulungisa kanjani izambane into eyodwa ayinakuphikwa...bayalutha ngesizathu: Ukuguquguquka okungapheli.
Kungani kungafanele udle amazambane?
Amazambane aqukethe i-glycoalkaloids, uhlobo lwekhemikhali etholakala kumalungu omndeni we-nightshade engaba yingozi uma idliwe ngamanani aphezulu. Amazambane, ikakhulukazi amazambane aluhlaza, aqukethe izinhlobo ezimbili ze-glycoalkaloids: i-solanine ne-chaconine.
Ingabe amazambane alungele ukukhathazeka?
Ubhatata unothile nge-beta-carotene ye-antioxidant, kusho u-D'Ambrosio. Lokhu kusiza ekwehliseni ukulimala kwamangqamuzana obuchopho, okungaba nomthelela omubi empilweni yengqondo. Kungase futhi kube usizo ekunciphiseni ukucindezeleka okwenziwe nge-oxidative ku-DNA, okuye kwaxhunyaniswa nokucindezeleka, ukukhathazeka kanye ne-schizophrenia, uyanezela.
Kwenzekani uma udla amazambane amaningi?
Ngokusho kweMayo Clinic, ukudla amazambane amaningi kungaholela ekwandeni kokulangazelela ama-carbohydrate, okungadala umjikelezo oyinkinga oholela ekudleni ngokweqile. Nansi indlela okusebenza ngayo: Ngemva kokuwadla, ushukela wakho wegazi uyakhuphuka ngokushesha, okuvame ukubangela umzimba wakho ukuba ukhiphe i-insulin eningi kunalokho oyidingayo.
