Yini ngempela ukudla okuphansi kwe-carb, futhi ingabe iphephile izingane? Kungenzeka yini ukunciphisa ama-carbohydrate ezondla ukusiza intsha enamandla kakhulu ?
Ukudla okuphansi kwe-Carb - Umlando
Ukudla okuncane kakhulu kwe-carbohydrate namanje kuyathandwa kakhulu, nabantu abadala bedla ngokudla kokudla kwaseNingizimu South, ukudla kwe-Atkins, kanye nokudla okunezinto eziningi ezitholakalayo okutholakala njengezinye izindlela ezingezansi.
Uma kuziwa emndenini, siyazi ukuthi izingane azizona nje abantu abadala. Izidingo zomzimba zihluka phakathi kwabantu abadala nabantwana, okuphakamisa umbuzo: Ingabe lezi zidlo ziphephile izingane ukuba zidle njalo? Singakwazi yini ukuhumusha lokho esikwaziyo kubantu abadala ekuphakamiseni izingane? Futhi nangomkhuhlane we-adolescence wesifo senkathi yethu, ingabe ukudla okunomsoco ophansi kungenza umehluko?
Ukudla okuphansi kwe-Carb
Ukuze uxoxe ngezidlo ezincane ze-carb, kuyasiza ukuchaza ukulinganisa kwezakhi endaweni " yokudla " ejwayelekile yaseMelika. Ekudleni okuvamile:
- Amakholori angu-10 kuya ku-12% aphuma amaprotheni.
- Ama-calories angu-50 kuya kuma-60% avela kuma-carbohydrate.
- Amakholori angu-30% avela kumafutha (kanye namafutha e-monounsaturated ne-polyunsaturated akhethwa ngamafutha agcweleyo afana nalawo atholakala kwimikhiqizo yezilwane.)
Ngokuphambene nalokho, ekudleni okuphansi kwe-carb:
- Amakholori angu-10 kuya kwangu-20 kuphela avela kuma-carbohydrate.
- Ama-80% angama-90% ama-khalori aphuma kuma-proteine namafutha.
Iningi lokudla okuphansi-carb libuye ligweme ukugwema ushukela noma ama-carb elula ane- high glycemic index , engakwazi ukuphakamisa ushukela egazini ngokushesha kunama-carbohydrate ephezulu. Sizokhuluma ngokudla okuthe xaxa okutholakala ekudleni okuphansi kwe-carb ngezansi, kodwa okokuqala, ake sikhulume ngokusetshenziswa kwalokhu kudla ezinganeni.
Ukudla okuphansi kwe-Carb for Kids - Ukuphepha njengengqangi
Kubalulekile ekutholeni inothi ukuthi ucwaningo lubonisa ukuthi ukudla okunomsoco okuphansi kungaba nethonya elibi empilweni yesikhathi esifushane neyesikhathi eside yezingane nezingane.
Ucwaningo olulodwa lwamaphethini okudla okunomsoco oluthile oluthile olutholakala ukuthi labo abadla ukudla okungaphezulu kwe-carb badla ukudla ngezithelo nemifino embalwa kunalabo abadla ukudla okuphezulu. Lezi zingane nazo zazidla kakhulu futhi zanezela amafutha avela ku-cholesterol ephakeme. Ngaphezu kwalokho, labo abasemidlalweni ephansi ye-carb badla i-fiber encane ne-vitamin C kunelabo abadla ukudla okuphakeme.
Imiphumela yesikhathi eside ayizange ihlolwe kulolu cwaningo, kodwa siyazi kusukela kwezinye izifundo eziningi ukuthi ukudla okuphezulu ezitshalweni, imifino kanye ne-fiber kubalulekile ekuvikeleni izifo.
Okunye ukukhathazeka ukuthi ukudla okuncane-carb kungaba nzima izingane ukuba zilandele, futhi bangase nje ukubuyisela noma yisiphi isisindo balahlekelwa ekudleni lapho babuyela emisebenzini yabo yangaphambili yokudla. Abanye ochwepheshe nabo bakhathazeke ngokuthi ukudla okunamaprotheni / okuphansi kwe-carb kungaba nemiphumela emibi yesikhathi eside enhliziyweni yengane nezinso zomntwana.
I-Carb Low Diet and Teenageight Teens - Inzuzo Nezingxabano
Siyazi ukuthi izigameko zokukhuluphala kwengane zisanda e-United States.
Okushiwo ngalokhu kudlulele kakhulu "kubukeka" ngisho nokuhlushwa ngokomzwelo "kwamafutha athile." Imiphumela yezempilo yokukhuluphala kwengane , njengabantu abadala, kusukela kulesifo sikashukela ukulala ne-apnea .
Abacwaningi baye bazama ukucacisa izizathu zesilinganiso sokukhukhumeza ngokweqile kokunciphisa ingane. Kungase kubonakale kuyinto engalindelekile ukuthi njengoba isisindo phakathi kwentsha seyanda, inani lamakholori adliwe ekudleni kwengane alishintshile kakhulu eminyakeni engamashumi amathathu edlule.
Lokho abacwaningi abaqagela ukuthi, ngenkathi ukungabikho kokuzivocavoca kungadlala indima enkulu, inani kanye nohlobo lwe-carbohydrates okudliwe lunomthwalo wemfanelo.
Kucatshangwa ukuthi ukudla okuphezulu kwe-glycemic kubangela ukuthi inani eliningi kakhulu le-insulin lifihlwe ngemuva kokudla, okusho ukuthi kuholela ekuzuzeni isisindo.
Nakuba kuncane kakhulu ukucwaninga okwenziwayo ezenzweni zokudla ezincane zezingane, ukuhlola okunye kuye kwabonisa ukuthi intsha engaphezu kwenani eliphezulu yenza ngcono ekudleni okuphansi kwe-carb ngokudla okunamafutha aphansi. Abacwaningi baphetha ngokuthi "ukudla okuncane" kubonakala sengathi kuyindlela ephumelelayo yokulahlekelwa isisindo esifushane ngesikhathi sokukhula ngokweqile. "
Intsha yalolu cwaningo ayidlanga ama-carb angu-20g nsuku zonke amasonto amabili, okwakusukela ku-40g we-carbs phakathi kwamasonto amathathu kuya ku-12 ngokuwavumela ukuba badle izithelo eziningi, amantongomane, kanye nezinhlamvu ezigcwele. Bavunyelwe ukuba badle amaprotheni amaningi, amafutha nama-calories amaningi njengoba befuna. Uma kuqhathaniswa, iqembu lezinsizwa ekudleni okunamafutha aphansi lilinganiselwe kuma-fat angu-40g ngosuku, ama-5 ama-starch we-starch nokudla okuningi okungenamafutha okudla, izithelo nemifino abayifunayo amasonto angu-12.
Ngokuthakazelisayo, ngemva konyaka owodwa, izingane ezingu-36 esifundweni, intsha eyodwa kuphela ekudleni okunamafutha aphansi, kodwa 8 ekudleni okuphansi kwe-carb, yabuyela emuva. Abacwaningi baphetha ngokuthi lokhu kungase kusho ukuthi ukudla okuncane kakhulu kwe-carb kungenzeka kube lula ukuba intsha ilandele.
Uma ucabanga ukuthi intsha eningi ngokweqile "yazama konke" futhi iyaqhubeka isisindo futhi abanye baze bahlinzekwe isisindo, kufanele uzibuze ukuthi ukuzama ukudla okuphansi-carb kufanele kube ephephile kunezinye izindlela. Ngenxa yobungozi nezidingo eziyinkimbinkimbi zezingane, ukudla okuphansi kwe-carb kufanele kuvivinywe kuphela ngaphansi kokuqondiswa nokuqondiswa kwengane yakho noma udokotela wezifo ezibhalisiwe obhekene nokuphathwa kwentsha ngokudla okuphansi kwe-carb.
Ake sikhulume ngokuqondile ukuthi yini ukudla okubhekwa njenge-carb ephansi, kanye nokuthi yini ukudla okunomsoco okushintshiwe okungahle kubonakale kubonakala.
I-Low-Carb Foods
Ukudla okuningi okuphezulu ku-carbs kubonakala sengathi yizinto izinto izingane ezinjengokuhamba phambili, isibonelo, isinkwa, i-pasta, ummbila, amazambane, i-cereal, nejusi yezithelo.
Ngakolunye uhlangothi, ukudla okuncane-kwe-carb, ngaphezu kokudla okuphambene nokudla okudliwayo, kufaka:
- Ukudla okunomsoco, inkukhu nenhlanzi
- Ushizi
- Amaqanda
- Ibhitela lamantongomane
- Imifino, njenge-ulethisi, isipinashi, ne-kale
- I-broccoli
- Obhontshisi abaluhlaza okotshani
- Utamatisi
- Izaqathe
- Ama-strawberries
- Ikhabe
- Ama-apula
- Ama-blueberries
- Amapayipi
- Cantaloupes
- Ama-appleauce angenaswidi
- Amantongomane
- Imbewu ye-sunflower
- I-jello ayi-sugar
- I-yogurt engenashukela
- Ubisi lwe-soy obungenasiphundu
- Ubisi oluphansi-i-carb (i-Hood Calorie Countdown Dairy Beverage, enezinhlayiya zokufakelwa)
- Isinkwa esincane se-carb
- I-Low-carb pasta (i-Dreamfields pasta)
Ukuguqulwa kokudla okuphansi kwe-Carb noma "Ukulinganisela Konke"
Njengoba ochwepheshe abaningi besola ukukhula ngokweqile kwezingane ngenxa yokuthi izingane zidla ama-carbs amaningi kulezi zinsuku, ikakhulukazi ushukela olula, ngisho noma ingane yakho ingaqali ukudla okuncane, ukuhlolisisa i-carbs ingumqondo omuhle.
Ngaphezu kokuzivocavoca okwengeziwe nokudla ukudla okuphezulu okuphezulu, ukugwema ukudla okuphezulu kwekhalori, ukudla okunamafutha aphezulu kanye nokudla okunamafutha athile noma amafutha angaphezulu kuka-10% agcwele kungasiza ekukhuthazeni ukudla okungaphezulu kwe-carb nokugwema ukudla okuphezulu-i-carb eyenziwe ngamashukela alula, njengalawa:
- Isinkwa esimhlophe (khetha isinkwa esiphelele sonke esikhundleni)
- Iziphuzo ze-soda nezithelo
- Ukudla okusanhlamvu kwasekuseni
- Ama-potato chips
- Amakhekhe, ama-pie kanye nama-brownies
- Candy nezinye ukudla okungenamsoco
Kanye nobisi obuphansi obunamafutha nobukhulu obukhulu obuyingxenye yobudala, lokhu kuguqule ukudla okuphansi kwe-carb kungaba ukudla okunempilo kwabantwana, ngoba akuyona into eyinqaba futhi kulula ukuyilandela.
Ukushintsha Ukudla Kwezingane Zakho
Ukukwazi into ethile, nokuyibeka ekusebenzeni, kukhona izinto ezimbili ezihlukene, njengoba abazali abaningi baqonda kahle kakhulu. Ezinye izingane zidliwayo, ngakho-ke ungenzenjani ukuze ube nethuba elihle lokuphumelela?
- Yenza kancane - Yethula izinguquko ekudleni kwengane yakho kancane, kunokuba bonke ngesikhathi esisodwa.
- Bonisa imikhuba yokudla enempilo - Into enhle ongayenza yokudla komntanakho ukudla kahle.
- Yenze kube mnandi.
- Yenza kube okuthakazelisayo - Kukhona ama-oodle wemibono yokudala ku-inthanethi yokwenza ngisho nokudla okunye okuthakazelisayo.
- Khumbula ukuhlukahluka - Ukuthola okumangalisayo ezifundweni eziningi bekulokhu ukuthi ukudla okuhlukahlukene okwezinye izikhathi kubaluleke kakhulu njengokuthola izakhi ezithile. Zama ukukhonza ingane yakho "imibala yocingo."
- Futhi, khumbula ukulinganisela - Ezinye izinguquko, ngisho nangenkathi enempilo kakhulu ekulinganiseni, zingaba zingempilo lapho zithathwa ngokweqile.
- Ungase ufise ukuhlola lezi zeluleko zokulahlekelwa isisindo zezingane ezingabonakali ukuthi zinciphisa isisindo .
Imithombo:
UGrene-Finestone, uL., Campbell, M., Evers, S., no-I. Gutmanis. Ukudla okuncane kwe-carbohydrates-density kubantwana kuhlotshaniswa nokudla okunomsoco okuncane. I-Journal ye-American Dietetic Association . 2005. 105 (11): 1783-8.
Johnston, B., Kanters, S., Bandayrel, K. et al. Ukuqhathaniswa kwesisindo-ukulahlekelwa phakathi kwezinhlelo zokudla ezibizwa ngokuthi abantu abadala ngokweqile futhi abakhuluphele: ukuhlaziywa kwe-meta. I-JAMA . 312 (9): 923-33.
Levine, M., Jones, J., noD. Lineback. Ukudla okuncane-ama-carbohydrates: Ukuhlola izikhala zezesayensi nolwazi, isifingqo se-ILSI North America Workshop. I-Journal ye-American Dietetic Association . 2006. 106 (12): 2086-94.
Schwingshackl, L., Hobl, L., noG. Hoffman. Imiphumela ye-low glycemic index / low glycemic load / index high glycemic / high glycemic ukudla imithwalo phezu ngokweqile / ukukhuluphala kanye ezihlobene ingozi ezinganeni nezingane: ukubuyekezwa okuhleliwe kanye meta-analysis. Umthombo Wokudla . 2015. 14:87.
I-Slyper, A. I-epidemic yokugula ngokweqile kwezingane: izimbangela kanye nezingxabano. I-Journal ye-Endocrinology Clinic ne-Metabolism . 2004. 89 (6): 2540-7.
Sondike, S., Copperman, N., noMnu Jacobson. Imiphumela ye-low-carbohydrate yokudla ekunciphiseni isisindo kanye nenhliziyo engozini yempilo kubangelwa ukukhula ngokweqile. I-Journal of Pediatrics . 2003. 142 (3): 253-8.
U-Truby, H., Baxter, K., Barrett, P. et al. I-Eat Smart Study: isilingo esilawulwa ngokungahleliwe se-carbohydrate encishisiwe ngokuhambisana nokudla okunamafutha aphansi okunciphisa isisindo kulabo abasha kakhulu. I-BMC Impilo Yomphakathi . 2010. 10: 464.