Zenza ngantoni iikeyiki eziqhwethayo, isilayi eshushu sepitsa, kunye nengxowa yomlutha weetshipsi zeetapile ezifanayo? Ewe, enye into, kunjalo Imnandi ! Kwesinye, ngekhe ufumane naziphi kuzo ezidweliswe kwincwadi yokutya kuba ziphezulu kakhulu kwii-carbs. Ngaba wakha waphupha malunga nokuba kunjani ukutya ezi ntlobo zokutya ngalo lonke ixesha? Okanye mhlawumbi wena yazi kunjani kuba kunjalo wena Yitya, kwaye unomdla wokuchaphazela njani umzimba wakho?
Kuya kuvela ukuba Ukutya itoni yokutya okuphezulu kunokubangela imiba emininzi yezempilo . Kudliwanondlebe kunye Ukucocwa , UAmanda A. Kostro Miller, RD, LDN, osebenza kwibhodi yeengcebiso ye Ukuphila ngokufanelekileyo , Ucacise ukuba eyona nkxalabo yokuqala kunye neyona icacileyo iya kuba lelo nani kwisikali. (Akumangalisi apho.) 'Ukuba uhlala utya kakhulu ii-carbs, ngakumbi iilekese, ukutya okutyiwa kunye neziselo ezineswekile, ungabona ukutyeba, okanye ukungakwazi ukunciphisa umzimba njengoko ufuna, utshilo uMiller. Ayilotyala le carbs, nangona kunjalo, wongeze watsho. Zizonke iikhalori ozityayo ezichaphazela ubunzima bakho. Kukho iingxaki zempilo ezinxulunyaniswe ngokukodwa nokusetyenziswa kakhulu kwee-carbohydrate, nangona kunjalo. Kwaye ezinye zazo zinzulu.
Amanqanaba eswekile egazini lakho anganyuka
NgokukaMiller, enye yezona zinto zixhalabisayo ngokutya okuphezulu kwii-carbs oza kubeka zakho amanqanaba eswekile yegazi kwi-rollercoaster engenampilo. Oku kuyingozi ngakumbi kubantu abanesifo seswekile okanye abaxelelwe ngugqirha ukuba iswekile yegazi labo likumgangatho wesifo seswekile. 'Ukulawulwa kakubi kwe-carb intake kunokukhokelela kwi-spikes yegazi yonke imini,' kuchaza uMiller. 'Abantu abanesifo seswekile kufuneka babe noqeqesho lomntu ngamnye okanye oluncinci kunye nesazi esibhalisiweyo okanye umhlohli onesifo seswekile oqinisekisiweyo ukuba aqonde ukutya kwabo okucetyiswayo.'
Eyona nto ukubheja kwakho kukujonga ii-macros zakho, okanye ukonakala kweecarbs, amafutha kunye neeproteni ozityayo yonke imihla, utshilo uMiller. Phantse isiqingatha seekhalori zakho-phakathi kwe-45 kunye ne-65 yeepesenti- kufuneka zivela kwi-carbs, ngelixa i-20 ukuya kwi-35 ipesenti kufuneka ivele kumanqatha, kunye ne-10 ukuya kwi-35 yepesenti kufuneka ivele kwiprotein.
Unokugqibela ngokuchitha ixesha elininzi kwigumbi lokuhlambela
I-dessert emnandi, enokuzonwabisa inokungcamla kakhulu ngalo mzuzu, kodwa ukuba iyure okanye ngaphezulu kamva, ulusizi kwigumbi lokuhlambela, mhlawumbi loo pie yeapile imowudi ye-la ibingafanelekanga. NgokukaMiller, inani labantu linolwazelelelo oluphezulu ' IFODMAP 'ukutya. Esi sichazi simele iFermentable, iOligosaccharides, iDisaccharides, iMonosaccharides, kunye nePolyols- zonke izakha mzimba oza kuzifumana kukutya okunencindi ephezulu yeecarbohydrate, kubandakanya nezisempilweni, njengeziqhamo kunye nemifuno. Ngelixa abantu abaninzi bengadingi kubandlulula iziqhamo kunye nemifuno ukuze babe sempilweni, abanye abantu banokuqaphela ukuba iziqhamo / imifuno ethile ibenza bazive ngcono okanye babi kunabanye, utshilo. 'Nangona zonke iziqhamo / imifuno inesondlo, ezinye ziphezulu kwii-FODMAP kwaye zinokubangela abanye abantu uxinzelelo olufana nokuqunjelwa, igesi, urhudo kunye nentlungu esiswini.'
Ngoku, oku kunjalo hayi ikhadi lakho lokuphuma ngaphandle kwemifuno. Lo mbandela nge-FODMAP uchaphazela kuphela abanye abantu, ayingabo bonke, kwaye ukuba awunguye umntu oziva 'egula, enzima, kwaye egcwala' emva kwesaladi yeziqhamo, kuya kufuneka uqhubeke uzitya zonke iziqhamo. Kubalulekile ukuba uqaphele ukuba ukutya okuphezulu kwe-FODMAP 'akunampilo,' utshilo uMiller. Ukutya okuphezulu kweFODMAP okunokuba yingxaki yiapile, imango, ipere, ikholifulawa yevatala, ipepile eluhlaza eluhlaza, umbona oswiti, amakhowa, ibroccoli, ikhaphetshu, igalikhi kunye netswele. ' Oku kutya kunokubangela ukuqunjelwa, ukuqunjelwa, kunye nentlungu esiswini kubantu abaneempawu zamathumbu ezifana ne-IBS, ucacisile.
Unokuziva ugcwele amandla
IiCarbs ngokuqinisekileyo zifumana i-rap embi, kodwa ii-carbs ezilungileyo zilungile kuthi, kuba zisinika amandla, watsho uMiller. 'IiCarbs zezona zinto zikhetha amandla emzimbeni. Ngoku, ii-carbs azizukuthatha indawo yokulala kamnandi, kodwa ii-carbs zisetyenziselwa ukondla iiseli zakho kwaye uqhubeke, 'utshilo. 'Ukufumana ii-carbs ezaneleyo kulwa nokudinwa kwaye kukunike amandla okuphila ngendlela esempilweni egcweleyo ngokwenza umthambo. Kwiphepha le-flip, uMiller wathi, 'ukungatyi ii-carbs ezoneleyo kunokuphelisa ubunzima bomzimba kunye neprotein yomzimba.'
Ungaqaphela ukuba uMiller utyhala iziqhamo ezininzi kwaye Imifuno , hayi i-pizza, i-pancake, okanye ezinye iintlobo zesitatshi ezikwi-carb-binging daydreams yakho. Kungenxa yokuba apho ngu Umahluko, utshilo. Ayizizo zonke iikhabho ezimbi. IiCarbs ezisempilweni zikunika iitoni zesondlo, amandla, ifayibha kunye nezinto ezincinci. ' Kukuphi ukutya okuluhlu oluluhlu 'oluhle'? Uqikelele: iziqhamo kunye nemifuno. UMiller ukwathe kufuneka sitye izixa ezomeleleyo zokutya okuziinkozo, iimbotyi kunye nobisi olucekeceke. 'Ezi carbs zikunika amandla exesha elide,' ucacisile. 'Kwakhona, iziqhamo kunye nemifuno kukutya okune-carbohydrate kwaye kufuneka kutyiwe yonke imihla ngefayibha, amanzi, iivithamini kunye neeminerali. Ideri enje nge-nonfat okanye i-yogurt ene-fat-fat okanye ubisi, okwangoku, 'inokuba yinxalenye yokutya okunesisindo esinciphileyo ngenxa yomxholo weprotheni,' ucacisile uMiller.
Unokuziva ngathi uyazinyanga
Ke uthini malunga neecarbs ngokuqinisekileyo hayi kudidi lwemifuno okanye ubisi olunamafutha? '' Iicarbohydrate 'ligama leambrela kwiindidi zeecarbohydrate, utshilo uMiller. 'Xa siphula ukutya okune-carbohydrate, kukho ezinye iicarbohydrate ekufuneka zibandakanywe kukutya kwisidlo ngasinye kunye nezinye iintlobo zeecarbs ekufuneka zincitshisiwe okanye zisetyenziswe njengonyango.' Ii-carbs 'ezingekho-esempilweni' zibandakanya iilekese, iidizethi, iisoda, kunye nokutya okucutshungulwayo. Akunyanzelekanga ukuba ubagxothe ekutyeni okugqibeleleyo, wongeze uMiller, kodwa kufanelekile ukuba basindiswe kwiziganeko ezizodwa.
'Kukho imithombo ye-carbohydrate ekufuneka ithintelwe impilo ngokubanzi kunye nokwehla kobunzima, ukulawula ikhalori yakho,' wongeze watsho uMiller. Ezi ntlobo ze-carbs zinama-calories amaninzi kunye nesondlo esincinci, ngoko unokuva kuthiwa 'iikhalori ezingenanto.' 'Kwaye ukuba unakho njengokhetho olunqabileyo, uya kuba nakho ukuthintela i-spikes zeswekile kunye ukutyeba ubunzima obuza ngenxa yokuzihlaziya rhoqo, ngelixa ufumana elona thuba lokunandipha konke ukuluma.
