Ishuri ry'Abanyamerika ry'imirire na ditetologiya rivuga ko guhindura imbaga y'umubiri cyangwa kuyikomeza, ni ngombwa kugenzura umubare wa karori wakoreshejwe. Ariko, ntabwo umuhanga numwe uzakubwira kureka ibicuruzwa bifite ibikubiyemo bya calorie ndende birimo karubone ikomeye namavuta. Nubwo caloric ikubiye mu isahani itagena akamaro kayo, nyamara agaciro gakomeye k'ibiryo igena igihe cyuzuye. Nahisemo kumenya uburyo bwo guhitamo ibiryo byingirakamaro no kugenzura ibikubiye mu mirire ya buri munsi.
Ubushakashatsi budahagije bwikibazo
Abahanga bamaze kuvuga ko karubone yongera ibyago byo kwibagirwa kuruta ibinure na poroteyine. Dukurikije iyi myuka, karubone niyo mpamvu nyamukuru itera umubyibuho ukabije kubera ubushobozi bwabo bwo kongera urwego rwa insuline, nawo, rugira uruhare mu kwegeranya karori muburyo bwibinure. Iki gitekerezo kizwi nka moderi ya karbohydd-insuline yubuvuzi - ikomeza gukundwa mubakene mubijyanye nubuvuzi bwabaturage, bivuze abantu benshi. Ariko, nk'urugero, mu bushakashatsi "ikora cyane cyane gufata karokhite iganisha ku kaga k'umubyibuho ukabije? Isubiramo ritunganijwe hamwe na meta-gusesengura »Iki gitekerezo cyaravuguruwe - byagaragaye ko nta sano yemejwe hagati yo kunywa karubone n'ububabare. Urye rero igikoma n'imbuto ku buzima!
Carbohydrated ifasha imirimo yo mu mara
Ifoto: Ibisobanuro.com.
Gusimbuza ibiryo byiza
Ibicuruzwa bifite ibinure byinshi, nk'imbuto, imbuto, amavuta, nazo zirakwiriye. Nubwo bimeze bityo ariko, niba wize kwimbitse, uziga ko ibinure bitabyibushye gusa, ahubwo umenya ibinure gusa, ahubwo ubyibuha gusa, ahubwo ubyibuha, fibre, vitamine, phytontotikiye, nibindi. Ibiciro byingirakamaro na PolunsutHEatueted Gushyigikira umurimo wumutima wawe nubwato bwamaraso, byingenzi kubantu bakora siporo ndende, kubera ko kuberako ya voltage ndende, sisitemu yumutima imitima itangira mumajwi. Ubushakashatsi 2013 "Udukoko hamwe na Adipositity: Meta-gusesengura ibigeragezo by'amavuriro" byerekanaga ko gukoresha ibintu bisanzwe bitagira inkunga yo gushyigikira uburemere no guteza imbere ubuzima, ariko no gutakaza ibiro bibiri!
Gushingira amara
Kwiga 2012 "Fibre ya prebiotic yahinduye microbiota itezimbere ibintu byibibazo na syndrome ya metabolas" yemeje ko bagiteri yinyamanswa zishinzwe gusya ibiryo no gushiraho intebe zateguwe fibre yoroshye. Ibi bivuze ko kwanga karubone nimpamvu yubuswa na colic mumara. Niba udakunda uburyohe bwa poroji, ntukibagirwe ko fibre ikubiye mu mboga, kimwe n'ibishobora gukoreshwa muburyo bwo kongeramo ibiryo - urashobora kubona fibre muri farumasi.
Ibiryo bya Caloric - isoko yingufu kumahugurwa
Ifoto: Ibisobanuro.com.
Ubunebwe no kwangwa amahugurwa
Niba wigeze gukora ubundi buryo bwo guhinduranya poroteyine, ushobora kuba uzi uko umubiri ubyumva nyuma yiminsi ibiri idafite karubone. Kubura imbaraga, gusinzira, imitsi ubunebwe - Ibi byose ni ingaruka zimirire ya calorie nkeya. Iyi ni umugani ibiryo bike bya karubone bishobora kurenza ibisanzwe-bisanzwe bya karuboneya kubakinnyi. Kwiga "Guhuza ibinure bikurikirwa na Carbohydtent Lojding Commises Sproses-ubukana bwa Sprint" mu 2006 harimo ubushakashatsi ku bato babiri - bamwe bicaye ku mirire mito, abandi batwara karubone nyinshi. Nkigisubizo, uwambere ugeze kuri km 100 yerekana umwanya nabi kurusha itsinda rya kabiri. Niba ushaka gukina ibisubizo, kandi ntukamarane igihe muri salle, ntukibagirwe kurya karubone gakize hamwe nibiryo.