Zakudya Zochepa za Carb | Momwe mungapangire

Kodi Low Carb Diet ndi chiyani?

Zakudya zotsika kwambiri za carb ndi njira yomwe yapeza chidwi m'zaka zaposachedwa chifukwa cha kuthekera kwake kuonda. Ngakhale kuti amagwiritsidwa ntchito kwambiri kuti achepetse thupi, ndi zakudya zogwira mtima kwambiri pofuna kuwongolera matenda a shuga a mtundu wa 2. Kafukufuku amasonyeza kuti amathandizanso kupititsa patsogolo matenda ena a autoimmune, khunyu, dyslipidemia, polycystic ovary syndrome ndi matenda ena amtima. 

Voterani nkhani yathu!
⭐⭐⭐⭐⭐

Ndemanga ya Mtumiki: 4.66 ( 1 mavoti)

Mawu akuti low carb amatanthauza njira zingapo zomwe muchepetse ma carbohydrate muzakudya, kuti chopatsa thanzi musakhale kuchuluka kwakukulu mu kuchuluka kwa macronutrients muzakudya. Ndikoyenera kuonjezera kuchuluka kwa mapuloteni ndi mafuta kuti apereke malipiro a CHO. 

Chifukwa chiyani zakudya zochepa zama carb zimachepa thupi? 

Ndi njira yomwe imapangidwa ndikuchepetsa kuchuluka kwa chakudya cham'mawa chatsiku ndi tsiku, ndipo pangakhale mitundu ingapo yazakudya zochepa zama carb, popeza palibe chitsogozo chodziwika bwino. Choncho, nthawi zambiri, amadziwika ndi kugwiritsa ntchito kuchuluka kwa 45% ya VET carbohydrate (chiwerengero cha mphamvu zonse) kapena pakati pa 50 ndi 200 magalamu a CHO patsiku, ndipo ngati pali zosakwana 50 magalamu a CHO patsiku kapena 10. % ya VET imakhala chakudya cha ketogenic. 

Ndi kuchepa kwa macronutrient awa, kudya kwa mapuloteni ndi lipids kumawonjezeka. Mapuloteni amatulutsa ndalama zambiri zama calorie, kuchulukitsa ndi kusunga minofu e magra e, juntamento com o lipídio, o aumento da kukhuta. E isso faz com que se diminua o estímulo à insulina, hormônio esse que age reduzindo a lipólise e aumentando a oxidação de gordura, fazendo com que as gorduras armazenadas sejam utilizadas como fonte de energia. 

WERENGANI >>>  Zakudya zoyambirira zomwe zimapangitsa kuti thupi likhale lathanzi: Dziwani zomwe zili ndi momwe mungamamwe!

Insulin ndiyomwe imayang'anira shuga wamagazi. Muzakudya zokhala ndi chakudya chochuluka, zimalimbikitsidwa mopitirira muyeso, zomwe zimapangitsa kuti thupi likhale ndi kukana kwina, kulephera kugwira ntchito yake moyenera, ndipo chifukwa chake, kupanga kwa hormone iyi kumachepetsedwa kapena kuyimitsidwa.

Chotsatira choyamba cha zakudya izi ndi kuchepa kwa thupi koyambirira chifukwa cha kuchepa kwa madzi m'maselo, kuonjezera diuresis chifukwa cha kuchepa kwa glycogen. Komanso ndi ketonuria, zomwe zimapangitsa impso kuchotsa madzi ambiri ndi sodium. 

Ndi kuchepa kwa ma carbohydrate, thupi limayamba kugwiritsa ntchito mafuta monga gwero lake lalikulu lamphamvu, kudzera mumafuta acids ndi ma ketones, kuyambitsa ketosis. Izi zimawonjezera makutidwe ndi okosijeni amafuta, kumawonjezera ndalama zama calorie. Matupi a Ketone amapangidwa ndi chiwindi chifukwa cha kuwonongeka kwa mafuta acids ndipo amatha kulimbikitsa kukhuta komanso kuletsa njala.

Momwe mungadyetsere zakudya zochepa zama carb?

Zakudya ziyenera kuchitidwa kwakanthawi kochepa kapena kwapang'onopang'ono kuti zikhale zogwira mtima, chifukwa thupi limakonda kuzolowera chakudya chochepa kwambiri, ndipo njira yabwino ndikuphatikiza nthawi yochepetsera komanso yotsika kwambiri yazakudya zama carbohydrate.

Kuperewera kwa caloric ndikofunikiranso pokonzekera zakudya, monga chakudya chochepa cha carb chokhala ndi zopatsa mphamvu zambiri kuchokera kumafuta ndi mapuloteni sichingabweretse kuwonda, chifukwa chake ndikofunikira kuyang'ana akatswiri azakudya kuti awerengere zopatsa mphamvu zofunika kukwaniritsa cholinga chanu. Kuphatikiza apo, kusalinganika kumeneku kungapangitse kusintha kwa kagayidwe kachakudya monga kuchuluka kwa cholesterol yoyipa (LDL), kufooka, kukokana, kupweteka mutu, kukwiya, pakati pa ena. Zizindikiro

WERENGANI >>>  mafashoni zakudya

Ndi zakudya ziti zomwe zimaloledwa pazakudya zochepa zama carb?

Zakudya zofunika kwambiri ndizo mapuloteni ndi mafuta abwino, komanso zipatso ndi ndiwo zamasamba zotsika kwambiri.

- Nyama, nkhukunkhumba, nsomba (makamaka mafuta monga salimoni, sardines ndi tuna)

- Mazira

- Mbewu zamafuta ndi mbewu: mtedza, mtedza, mtedza, dzungu, mpendadzuwa, flaxseed, chia

- Mafuta athanzi monga mafuta a azitona, flaxseed, avocado, coconut

- Zitsamba ndi Zonunkhira

- Zipatso zokhala ndi ma carbohydrate ochepa monga ma avocado, kokonati, sitiroberi, zipatso zokonda, mabulosi akutchire, ndimu

- Zamkaka wathunthu: tchizi zamafuta ambiri, yogurt yathunthu ndi mkaka wonse

Ndipo zakudya zoletsedwa muzakudyazi ndi: Mkaka wothira ndi yogati, koloko, pasitala, makeke, maswiti, buledi, madzi a zipatso, tapioca, tubers, mpunga... 

Zoyenera kudya m'mawa pazakudya zotsika zama carb?

Zitsanzo zina zam'mawa kuti zithandizire kukhazikitsa menyu:

1- Yoghurt yonse + sitiroberi ndi mabulosi abulu + 1 dzira kuphika

2 - Mbewu zamafuta + 1 chikho cha khofi ndi mafuta a kokonati + 2 mazira osweka mu batala

3 - 1 chidutswa cha mkate wochepa wa carb (ufa wa amondi) + ½ avocado + 1 chikho cha tiyi

4 - Zipatso zobiriwira, apulo kapena madzi a kiwi + Mazira 2 okhala ndi oatmeal wothira mafuta

Kodi Zakudya Zochepa za Carb ndizotetezeka?

Inde, ndizotetezeka malinga ngati zili ndi zakudya zokwanira, popanda kuchulukira kapena kusowa. Zakudya zoletsedwa kwambiri, zikatha, zimayambanso kuwonda chifukwa cha kusazolowerana ndi kadyedwe.

Chidwi chiyeneranso kuperekedwa ku kuchuluka kwa mafuta omwe amalowetsedwa chifukwa cha kusintha kwa lipid m'magazi, komanso triglycerides. Momwemonso ndikugwiritsa ntchito mapuloteni ndi impso ndi chiŵerengero cha shuga ndi kudya kwamafuta ochepa.

WERENGANI >>>  Cracker Rice: Ndi Ma calories Angati? Phindu lake ndi chiyani? Momwe mungapangire?

Ndicho chifukwa chake nthawi zonse zimalangizidwa kuti muyang'ane katswiri wa zakudya zomwe zingakuthandizeni pakukula kwa zakudya zotetezeka komanso zathanzi.

Siyani Ndemanga

Anu email sati lofalitsidwa. Amafuna minda amalembedwa ndi *




Lowetsani Captcha Pano: