Ingabe Ukudla Kudlingozi Ingozi Ye-Gout ne-Osteoporosis?
Ukudla okuphansi kwe-carb kuyathandwa futhi kukhona impikiswano ngesikhathi esifanayo. Uma kungasetshenziswanga ngokudla okunempilo okuphelele, engqondweni yokudla okuncane, kungaholela ezinkingeni zempilo yesikhathi eside. Phakathi kwalezi zingozi ziyakwandisa ingozi yakho yokugulisa kanye nokwehla kwesifo sofuba.
The Fad
Amabhuku, imikhiqizo, nezinhlelo ezikhuthaza ukulahlekelwa kwesisindo yibhizinisi elikhulu. Ukudla kwamafayili kuye kwondla ukuphefumula kwesisindo kweminyaka eminingi.
Noma kunjalo, izidlo ziyeza futhi ziyahamba. Singakwazi yini ngisho ukukhumbula amagama azo zonke izinhlelo ezidumile zokulahlekelwa isisindo?
Ukudla isikhathi eside kudinga isikhathi eside kangakanani kuxhomeke kulokhu:
- Yeka ukuthi kunzima kangakanani ukulandela.
- Kungakhathaliseki ukuthi imiphumela esheshayo ingafinyelelwa kanjani.
Ukudla Okudumile
Uma ungazange uzwe ngokudla okuphansi, ungaboni noma ulalele. Yonke indawo. Amazwi we-buzz "i-carb ephansi" manje ayabhaxabiswa ngamakile amaningi omkhiqizo wokudla ngangokunokwenzeka.
Ukudla okuphansi kwe-carb okuye kwadala ukukhangisa okuningi kufaka:
- I-Atkins Diet
- Ukudla kwe-Carbohydrate Addict's
- Isidlo saseNingizimu South
- Ama-SugarBusters!
- I-Zone
Ukumemezela kuye kwaba kuhle futhi kubi. Imibiko ye-short-term yokulahlekelwa kwesisindo kanye namazinga ethuthukile we-cholesterol (i-HDL) ne-triglyceride evamile. Ngakolunye uhlangothi, imibiko yemiphumela emibi yempilo engabonakali ibonisa ukuthi uhlangothi olubi lwalunye lwalezi zidlo ezifakiwe.
Abanye odokotela, izondlo zokudla kanye nabacwaningi baye baphikisana nokuphepha kwezidlo ezincane zokudla.
Indlela Abasebenza ngayo
Umqondo oyisisekelo ngemuva kokudla okuphansi kwe-carb ukuthi ama-carbohydrate agqugquzela ukukhiqizwa kwe-insulin okwenza kube nokwanda kwamafutha.
Ngokuyinhloko , nansi ukuthi isebenza kanjani:
- Ukudla okuncane kwe-carbohydrate nsuku zonke kwenza umzimba ushise ama-carbohydrate agcinwe amandla.
- Njengoba le nqubo yokutshisa ama-carbohydrate agcinwe (aka glycogen) kwenzeka, amanzi akhululwa, futhi kulandela ukulahlekelwa kwesisindo.
- Umzimba uqala nokushisa amafutha ngamandla.
Ukudla okunjalo kubizwa ngokuthi "ketogenic" yokudla ngoba kubangela ukuqoqwa kwamaketoni (by-imikhiqizo of oxidation fat) egazini (okuyinto kususwe izinso).
Umbono: Esikhathini esibizwa ngokuthi i-ketose engapheli noma isisindo sokudla okunomsoco, umuntu ulahlekelwa isisindo kungakhathaliseki ukuthi kunamakholori amangaki amafutha namaprotheni.
Imiphumela Yempilo Yesikhathi Eside
Manje ukuthi siqonde kangcono ukuthi ukudla okune-ketogenic ukuphi, ukuphepha kokudla okunjalo kubuya ebuzwa. Izingozi kanye nemiphumela yesikhathi eside yokudla okuphansi-carb zicwaningwa futhi akukho bufakazi obucacile noma obuqinile obukhona.
Uma kuqhathaniswa nezinkombandlela zikazwelonke zokudla kanye nokulahlekelwa isisindo, ezinye izidlo ezincane-carb ziqukethe inani eliphakeme lamafutha agcwele, amaprotheni ezinkomo, ne-cholesterol. Ngesikhathi esifanayo, ayinalo izakhi, i-fiber, kanye nama-carbohydrate anzima okubhekwa njengadingekile ukuze kugcinwe impilo enhle.
Ochwepheshe bezempilo abaveza ukukhathazeka mayelana nokuphepha kwesikhathi eside babonisa ukuthi ezinye izidlo ezincane-carb zingakhipha ingozi yezifo ezithile njenge:
- Isifo senhliziyo
- I-Cancer
- Izifo ze-Renal
- Gout
- I-osteoporosis
Ukudla okuphansi kwe-Carb no-Gout
I-Gout ingenye yezinhlobo ezibuhlungu kakhulu ze-arthritis. Ukuhlanganiswa okuphakanyisiwe phakathi kokudla okuphansi kwe-carb kanye nengozi eyengeziwe yokugcoba kubonakala kubonakala.
I-gout ibangelwa ukudlula ngokwe-uric acid emzimbeni. Ukudla okunokudla okuneziqhumane (ie inyama, izinkukhu, izinhlanzi zasolwandle, amantongomane, amaqanda, njll.) Kamuva ziphulwe zibe yi- uric acid emzimbeni.
Ngokusho kwe-NIH, ukudla okungaphansi kuka-130 amagremu we-carbohydrate ngosuku kungaholela ekwakheni kwamaketoni egazini lakho. I-Ketosis ingaphakamisa amazinga we-uric acid.
Izidlo ezincane ze-Carb kanye ne-Osteoporosis
I-osteoporosis yisimo esibonakala ngokulahlekelwa kwesisindo esivamile samathambo, okubangelwa ngamathambo aphikisayo. Amathambo aseBrithani angaphansi kokuphuka. Inqubo yesifo ingathula (ngaphandle kwempawu) amashumi eminyaka.
Kukhona futhi ingozi engase ibe khona yokwelashwa kwe-osteoporosis nge-low-carb diet lapho ukulahleka kwe-calcium kungabangela uma ukutholakala kwamaprotheni kuqhubeka nokudla okunamandla ne-calcium kuhlala phansi. Ukulinganisa kwesilwane kuya emaprotheni ekudleni kungase kube negalelo ekulahlekelweni kwethambo.
Okubalulekile
Njengoba kubonakala ngokuhlaziya ukusabalala kwedatha yokukhuluphala, ukulahlekelwa isisindo kuyinkinga ebalulekile. Noma kunjalo, kubalulekile ukuqaphela ukuthi akuzona zonke izidlo eziphilile kanti abanye bangase babe nemiphumela emibi yezempilo yesikhathi eside.
Kufanele uxoxe nodokotela wakho ngesimo sakho sezempilo jikelele ngaphambi kokukhetha uhlelo lokulahlekelwa isisindo. Ngokubambisana, ungabuyekeza amaqiniso akho wezokwelapha kanye nokhetho, futhi ube nethuba elingcono lokugwema imiphumela emibi yecebo elithile lokulahlekelwa kwesisindo.
Kwabanye, kungenzeka ukuthi umqondo omdala wokudla 'kancane nokuzivocavoca' konke okudingekayo.
Ulwazi olungaphezulu:
- Amakhilogremu angeziwe akhulisa ubuhlungu
- Izinkolelo ezivamile mayelana nesisindo-ukulahlekelwa, ukudla okunomsoco nokudla
Imithombo:
Ukudla okuncane-ama-carbohydrate: Ingabe aphephile futhi asebenzayo? MayoClinic.com, 11/26/03.
Umhlahlandlela wezokwelapha ezithandweni ezithandwa kakhulu zokunciphisa umzimba, eCleveland Clinic Journal of Medicine, 9/2001.