I-American Academy of Nutrition kanye nokudlalwa kwezokudla kuveza ukuthi ukushintsha inqwaba yomzimba noma ukuyigcina, kuyadingeka ukulawula inani lamakhalori asetshenzisiwe. Kodwa-ke, hhayi umuntu oyedwa onempilo azokutshela ukuthi ulahle imikhiqizo enokuqukethwe okuphezulu kwekhalori equkethe ama-carbohydrate amabumba amancane namafutha. Yize okuqukethwe kwe-caloric kwesitsha akusho ukusetshenziswa kwaso, kepha inani lamandla aphezulu lokudla linquma isikhathi esigcwala ngalo. Nginqume ukuthola ukuthi ngingakhetha kanjani ukudla okuwusizo futhi ngilawule okuqukethwe kwekhalori yokudla kwansuku zonke.
Ukutadisha okunganele kwalolu daba
Ososayensi bake baphakamisa ukuthi ama-carbohydrate akhulisa ubungozi bokukhuluphala ngaphezu kwamafutha namaprotheni. Ngokusho kwaleli hypothesis, ama-carbohydrate yimbangela eyinhloko yokukhuluphala ngenxa yamandla abo okukhulisa izinga le-insulin, okuyinto, nalo, linomthelela ekuqongeleleni kwamakhalori ngesimo samafutha. Lo mbono waziwa ngokuthi imodeli ye-carbohydrte-insulin yokukhuluphala - ihlala ithandwayo phakathi kwabampofu ezindabeni zomuthi wabantu, okusho iningi labantu. Kodwa-ke, ngokwesibonelo, ngokwesibonelo, ocwaningweni "Ingabe ukufunwa kwe-High-carbohydrate kuholela engcupheni eyengeziwe yokukhuluphala? Ukubuyekezwa okuhlelekile kanye nokuhlaziywa kwe-meta »Lo mcabango waphikiswa - kubonakaliswa ukuthi akukho ukuxhumana okuqinisekisiwe phakathi kokusebenzisa okuphezulu kwama-carbohydrate kanye nokukhuluphala. Ngakho-ke yidla iphalishi nezithelo empilweni!
Ama-carbohydrate asiza umsebenzi wamathumbu
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Esikhundleni sokudla okulula okunempilo
Imikhiqizo enokuqukethwe kwamafutha aphezulu, njengamantongomane, imbewu, amafutha, nawo angavikelekile. Noma kunjalo, uma ufunda umbuzo ujule, uzofunda ukuthi i-nati ayinamafutha kuphela, kodwa futhi namaprotheni, i-fiber, amavithamini, ama-phytonutrients, njalonjalo. Amafutha e-mono asebenzayo nama-polyunsaturated akweseka umsebenzi wenhliziyo yakho nemithambo yegazi, ebalulekile kubantu ababandakanyeka kwezemidlalo, ngoba ngenxa yamandla kagesi aphezulu, uhlelo lwabo lwenhliziyo luhlala luhlala likhona. Ucwaningo 201 "I-NAT Ukuphuza kanye ne-Adiposity: I-Meta-Ukuhlaziywa Kwezilingo Zomtholampilo" kukhombisa ukuthi ukusetshenziswa njalo kwamantongomane kusiza hhayi kuphela ukusekela isisindo nokwenza ngcono impilo, kepha ngisho nokulahlekelwa amakhilogremu ambalwa!
I-Induvation yamathumbu
Study 2012 "Ukushintshwa kwe-Prebiotic fiber of the gut microbiota kuthuthukisa izici zobungozi zokukhuluphala kanye ne-metabolic syndrome" ukuvuma umbono wokuthi amagciwane emathunjini abhekele ukugaya ukudla nokwakhiwa kwe-fiber okungcono. Lokhu kusho ukuthi ukwenqatshwa kwakho kwama-carbohydrate kuyimbangela yobubi ne-colic emathunjini. Uma ungathandi ukunambitheka kwephalishi, ungakhohlwa ukuthi i-fiber iqukethwe imifino, futhi ingadliwa ngendlela yesengezo sokudla - ungathola i-fiber kunoma yiliphi ikhemisi kunoma yiliphi ikhemisi kunoma yiliphi ikhemisi kunoma yiliphi ikhemisi kunoma iyiphi ikhemisi.
Ukudla kwe-caloric - umthombo wamandla wokuqeqeshwa
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I-Lethargy nokwenyanya ukuqeqeshwa
Uma ngabe wake wenza i-protein-carbohydrate yokushintshana, kungenzeka uyazi ukuthi umzimba uzizwa kanjani ngemuva kwezinsuku ezimbalwa ngaphandle kwama-carbohydrate. Ukuntuleka kwamandla, ukozela, izicubu zomzimba - lokhu kungumphumela wokudla okuphansi kwekhalori. Lokhu kuyinganekwane yokudla kwekhabhoni ephansi kungadlula ukudla okujwayelekile kwe-carbic kwabasubathi. Ukutadisha "Ukuguqulwa kwamafutha kulandelwa yi-carbohydrate lojdisectisectise Permity Spremity Performance" ngonyaka we-2006 kufaka phakathi ukuhlolwa kuma-bikers amabili - abanye bahlala ekudleni okuphansi kwekhabhoni, abanye badla ama-carbohydrate aphansi. Ngenxa yalokho, owokuqala ukufika e-100 km wakhombisa isikhathi esibi ukwedlula iqembu lesibili. Uma ufuna ukudlala umphumela, futhi ungagcini nje isikhathi ehholo, ungakhohlwa ukudla ama-carbohydrate acebile namafutha okudla.