Momwe Mungadyere Zakudya Zochepa za Carb? Menyu Yachitsanzo

Chakudya chochepa cha carb ndi chakudya chomwe chimachepetsa kuchuluka kwa chakudya chomwe chimatengedwa m'thupi. Chakudyachi chimachokera pakukwaniritsa zofunikira za thupi kuchokera kumagulu ena a zakudya monga mafuta ndi mapuloteni. Kwenikweni, zakudya zomwe zimakhala ndi chakudya chochuluka monga shuga, zophika buledi, mbatata, mpunga ndi pasitala zimapewedwa. M'malo mwake, mapuloteni ndi mafuta monga masamba, nyama, nsomba, mazira ndi mafuta abwino amadyedwa.

Ndiye, kudya zakudya zamafuta ochepa kumakupangitsani kuchepa thupi, kumachepetsa kulemera kotani? Kodi mungadye bwanji chakudya chochepa cha carb? Mayankho a mafunso anu onse okhudza nkhaniyi abisika m'nkhani yathu.

Kodi Low Carb Diet ndi chiyani?

zakudya zochepa zama carbohydrate, kudya kwa carbohydrateAmachepetsa zopatsa mphamvu tsiku lililonse mpaka 20 mpaka 45 peresenti. Mfundo yofunika kwambiri pazakudyazi ndi yothandiza kuti thupi lizigwiritsa ntchito mafuta m'malo mwa chakudya chamafuta. Zakudya zopatsa mphamvu zimapatsa mphamvu posintha kukhala mtundu wa shuga wotchedwa glucose. Komabe, pazakudya zokhala ndi ma carb ochepa, shuga ikakhala yochepa m'thupi, mafuta amawotchedwa ndipo mamolekyu otchedwa ketoni amapangidwa. Matupi a Ketone ndi njira ina yopangira mphamvu m'thupi.

Zakudya izi zimathandiza kuchepetsa thupi, kuchepetsa shuga m'magazi, insulin kukanaAmakondedwa pazifukwa zosiyanasiyana monga kuchepetsa kuthamanga kwa magazi komanso, nthawi zina, kuchiza matenda monga khunyu.

Kodi Zakudya Zochepa za Carb Zimakuthandizani Kuti Muchepetse Thupi?

Zakudya zochepa zama carbohydrate zimakuthandizani kuti muchepetse thupi. Chifukwa chakudyachi chimachepetsa kuchuluka kwa chakudya chomwe chimatengedwa m'thupi. Imawongolera shuga m'magazi ndikuchepetsa kuchuluka kwa insulin. Izi zimathandizira kuchepetsa thupi powonjezera kuwotcha mafuta. 

Pazakudya zama carbohydrate, ndikofunikira kuchepetsa kuchuluka kwamafuta omwe amatengedwa tsiku lililonse. Munthu wabwinobwino ayenera kutenga 70-75 magalamu a chakudya patsiku. Munthu amene amadya zakudya zopatsa mphamvu zimenezi tsiku lililonse amakhala ndi thupi lokwanira. Omwe amadya zakudya zochepa zama carb amayamba kuonda ngati achepetsa kuchuluka kwa chakudya chawo cha tsiku ndi tsiku mpaka 40-50 magalamu.

Kodi Chakudya Chochepa cha Carbohydrate Chimakuchepetsani Kulemera Kotani?

Kuchepetsa kunenepa kwa zakudya zomwe zimachepetsa kuchuluka kwa chakudya chamafuta zimasiyana munthu ndi munthu. Komabe, nthawi zambiri, mutha kutaya mapaundi 1-2 sabata yoyamba yazakudya zotsika kwambiri za carb. Izi zimachitika chifukwa cha kuchepa kwa madzi m'thupi komanso kuchepa kwa masitolo a glycogen m'thupi. Komabe, kulemera koyambirira kumeneku nthawi zambiri sikungowonongeka kokhazikika ndipo kuchepa kwapang'onopang'ono kumawonedwa m'masabata otsatirawa.

Kuchepetsa thupi kwa zakudya zokhala ndi carb yochepa sikudalira kokha kuchepetsa kudya kwa carbohydrate. Ndikofunikiranso kutsatira zakudya moyenera komanso moyenera. Zakudya zokhala ndi mapuloteni ambiri, mafuta, fiber, vitamini ndi mchere ndizofunikira kwambiri. Kuphatikiza apo, kuchita masewera olimbitsa thupi limodzi ndi zakudya zochepa zama carb kumathandizanso kuchepetsa thupi.

Momwe Mungadyere Zakudya Zochepa za Carb? 

Zakudya zokhala ndi ma carb ochepa ndi njira yazakudya yomwe imachepetsa kudya kwa ma carbohydrate ndikulola kuti mafuta osungidwa m'thupi agwiritsidwe ntchito ngati mphamvu. Kuti muchite izi, muyenera kutsatira njira zotsatirazi:

1. Kukhazikitsa zolinga: Dziwani cholinga cha zakudya. Kutha kukhala kuchepa thupi ngati ndinu onenepa kwambiri, kukhala ndi moyo wathanzi, kapena kuwongolera kuchuluka kwa shuga m'magazi.
2. Kuzindikira magwero a carbohydrate: Lembani mndandanda wa zakudya ndi zakumwa zama carbohydrate. Zakudya monga mkate, pasitala, mpunga, mbatata, shuga, timadziti ta zipatso zaphatikizidwa pamndandandawu.
3. Kuchepetsa kudya kwa carbohydrate: Yambani kuchepetsa zomwe mumadya tsiku lililonse. Kuti muchite izi, mutha kutsatira njira zotsatirazi:

• Sankhani mkate wa tirigu kapena wa tirigu m’malo mwa mkate woyera.
• Idyani zakudya zopangidwa ndi ndiwo zamasamba m’malo mwa pasitala kapena mpunga.
• Idyani zakudya zopatsa thanzi m'malo mwa zokhwasula-khwasula.

4. Kuchulukitsa kudya kwa protein: Kukwaniritsa kuchuluka kwa mapuloteni omwe thupi limafunikira magwero a mapuloteniWonjezerani . Mwachitsanzo, idyani zakudya zokhala ndi mapuloteni ambiri monga nkhuku, nsomba, mazira ndi yoghuti.
5. Kudya mafuta abwino: Kudya mafuta athanzi kumawonjezera kumva kukhuta komanso kumapereka mphamvu. Phatikizani mafuta athanzi monga mafuta a azitona, avocado ndi walnuts muzakudya zanu.
6. Zakudya zochokera masamba ndi masamba: Masamba ndi masamba ali ndi malo ofunikira pazakudya zochepa zama carb. Komanso, muyenera kusamala kuchepetsa kuchuluka kwa zipatso.
7. Kugwiritsa Ntchito Madzi: Kumwa madzi, Imafulumizitsa kagayidwe ndipo imapereka kumverera kwachidzalo. Yesani kumwa madzi osachepera 8-10 magalasi patsiku.

Pali mfundo zina zofunika kuziganizira mukamadya zakudya zochepa zama carbohydrate. Izi:

• Ndibwino kuti muzitsatira zakudyazo moyang'aniridwa ndi dokotala kapena katswiri wa zakudya.
• Kudya zakudya zochepa zama carb kwa nthawi yayitali kungayambitse matenda. Chifukwa chake, ndikofunikira kuti mupume nthawi zina kapena muwonjezere kudya kwanu kwa ma carbohydrate mokhazikika.
• M`pofunika kulabadira vitamini ndi mchere kudya pa otsika zimam`patsa chakudya. Chifukwa chake, zingakhale bwino kupanga dongosolo lazakudya zopatsa thanzi.
• Kuchita masewera olimbitsa thupi komanso kuchita masewera olimbitsa thupi nthawi zonse kudzawonjezera zotsatira za zakudya.
• Yesetsani kukhala ndi chizolowezi chodyera kuti musayambirenso kulemera komwe munataya mukamatsatira zakudya zanu.

Menyu Yazakudya Zazakudya Zazakudya Zam'thupi Zochepa

Pansipa pali menyu yazakudya zotsika kwambiri za tsiku limodzi:

kadzutsa

• 2 mazira owiritsa
• 1 chidutswa cha tchizi chodzaza mafuta
• tomato ndi nkhaka

zokhwasula-khwasula

• 1 ma avocados

Masana

• Chifuwa cha nkhuku yokazinga kapena nsomba
• Sipinachi zokometsera kapena saladi arugula (ndi mafuta a azitona ndi madzi a mandimu)

zokhwasula-khwasula

• Ma amondi ochepa kapena walnuts

madzulo

• Nsomba yophika kapena nsomba
• Zakudya zamasamba (monga broccoli, zukini, mpiru)

Zokhwasula-khwasula (ngati mukufuna)

• Yogurt ndi sitiroberi

osati: Kudya zakudya zotsekemera kumakhala kochepa kwambiri pazakudya zochepa zama carbohydrate. Chifukwa chake, zakudya ziyenera kukhala ndi zosankha monga zipatso kapena yoghuti yopanda zotsekemera m'malo mwa mchere. Kuonjezera apo, mafuta athanzi monga mafuta a azitona, omwe ali ndi mafuta ambiri osatha, ayenera kukhala abwino. Mutha kusintha dongosolo lanu lazakudya malinga ndi zosowa zanu komanso zomwe mumakonda.

Zoyenera Kudya Pazakudya Zochepa za Carb?

Mutha kudya zakudya zotsatirazi pazakudya zokhala ndi ma carb ochepa:

• Nyama ndi nsomba: Mapuloteni monga nkhuku, Turkey, ng'ombe, salimoni ndi tuna amakhala ndi chakudya chochepa.
• Dzira: Ndi chakudya chokhala ndi mapuloteni ambiri komanso ma carbohydrate ochepa.
• Masamba obiriwira: Masamba obiriwira obiriwira monga broccoli, sipinachi, chard, kabichi ndi letesi ali ndi chakudya chochepa.
• Mkaka ndi mkaka: Zakudya zamkaka zokhala ndi mafuta ambiri monga yoghuti, tchizi ndi batala zimakhala ndi chakudya chochepa.
• mafuta: Mafuta athanzi monga mafuta a azitona, mafuta a kokonati ndi mafuta a avocado amakhala ndi chakudya chochepa. 
• Mbewu ndi mtedza: ma amondi, walnuts, hazelnuts, mbewu za fulakesi, mbewu za chia Zakudya monga zopatsa mphamvu zochepa.
• Chokoleti chakuda: Chokoleti chakuda chokhala ndi koko wambiri chimakhala ndi chakudya chochepa.
• Madzi ndi tiyi wa zitsamba: Madzi ndi tiyi azitsamba, omwe alibe ma carbohydrate komanso opanda ma calorie, amadyedwanso pazakudya zotsika kwambiri.

Zomwe Simuyenera Kudya Pazakudya Zochepa za Carb?

Zakudya zotsatirazi siziyenera kudyedwa pazakudya zokhala ndi ma carb ochepa:

• Zakudya zokhala ndi shuga kapena shuga wowonjezera: Maswiti, maswiti, chokoleti, maswiti, etc. Zakudya zonga izi zimakhala ndi ma carbohydrate ambiri ndipo ndi mtundu wa zakudya zomwe muyenera kuzipewa m'zakudya zanu.
• Msuzi ndi nyemba: Tirigu, balere, chimanga, mpunga, oats, KinoyaMbewu monga, amaranth iyenera kudyedwa pang'ono kapena kuchotsedwa kwathunthu pazakudya zokhala ndi ma carb ochepa.
• Zamasamba zokhuthala: Zamasamba zokhuthala monga mbatata, chimanga, nandolo, beets, beets ndi kaloti zili ndi chakudya chambiri ndipo sizoyenera pazakudya zanu.
• zakumwa zotsekemera: Zakumwa monga maswiti a shuga, timadziti ta zipatso, zakumwa zopatsa mphamvu, ndi zakumwa zotsekemera (tiyi kapena khofi) zili ndi kuchuluka kwa ma carbohydrate ndipo ziyenera kupewedwa.
• Zipatso zina: Zipatso zina zimakhala ndi chakudya chambiri. Mwachitsanzo, muyenera kuchepetsa kuchuluka kwa zipatso monga nthochi, mphesa, mavwende, chinanazi ndi mango kapena kuzipewa konse.
• Zakudya zamkaka zotsekemera kapena zosinthidwa: Ma yoghuti a shuga, mkaka wotsekemera kapena tchizi wotsekemera ndizinthu zomwe siziyenera kudyedwa pazakudya zopatsa mphamvu zochepa. M'malo mwake, mkaka wokhala ndi mafuta ambiri kapena zakudya zopanda shuga zitha kukhala zabwino.

Kodi Ubwino Wakudya Chakudya Chochepa Cha Carb Ndi Chiyani?

Chakudya chochepa cha carb chimakhala ndi zabwino zambiri:

1. Kuchepetsa thupi: Zakudya zochepa zama carb zimathandizira kuchepetsa thupi pothandiza thupi kuwotcha mafuta ndikuchepetsa thupi.
2. Kuwongolera shuga m'magazi: Chakudya chochepa cha carb chimathandizira kuti shuga wamagazi akhale wotsika. Izi ndizofunikira makamaka kwa anthu omwe ali ndi vuto la shuga m'magazi monga shuga.
3. Kuchepetsa kukana insulini: Chakudya chochepa cha carb chimachepetsa chiopsezo cha matenda a shuga a 2 mwa kuchepetsa kukana kwa insulini.
4. Kuletsa kudya: Zakudya zochepa zama carb zimakupangitsani kumva kuti ndinu wokhuta kwa nthawi yayitali, zomwe zimakuthandizani kuti muchepetse kudya.
5. Moyo wathanzi: Zakudya zamafuta ochepa zimathandizira kuchepetsa cholesterol yoyipa ndikuwonjezera cholesterol yabwino. Izi ndizopindulitsanso pa thanzi la mtima.
6. Kuchepetsa kutupa: Zakudya zochepa zama carb zimachepetsa zizindikiro za kutupa kosatha (mwachitsanzo, nyamakazi ya nyamakazi).
7. Imawonjezera ntchito ya ubongo: Amaganiziridwa kuti chakudya chochepa cha carb chikhoza kupititsa patsogolo ntchito zamaganizidwe.

Kodi Zowopsa Zazakudya Zochepa za Carbohydrate Ndi Chiyani?

Zowopsa zazakudya zokhala ndi ma carb ochepa zingaphatikizepo:

1. Kuperewera kwa michere: Zakudya zokhala ndi ma carb ochepa nthawi zambiri zimachepetsa kuchuluka kwa ma carbohydrate, zomwe zimapangitsa kuti zikhale zovuta kuti mupeze michere yambiri yofunika. Zakudya zomwe zimakhala ndi chakudya, makamaka masamba ndi zipatso, zimapatsa mavitamini, mchere ndi fiber zomwe thupi lanu limafunikira.
2. Mphamvu zochepa: Zakudya zamafuta ndizomwe zimapatsa mphamvu thupi. Pazakudya zokhala ndi ma carb ochepa, mphamvu zanu zimatha kuchepa ndipo mavuto monga kufooka, kutopa komanso kusakhazikika kumatha kuchitika.
3. Mavuto am'mimba: Fiber ndi michere yomwe imapezeka muzakudya zomwe zimakhala ndi ma carbohydrate ndipo zimathandizira thanzi lamatumbo anu. Muzakudya zokhala ndi ma carb ochepa, kudya kwa fiber kumachepa ndipo kudzimbidwaMavuto a m'mimba monga gasi ndi kutupa amatha kuchitika.
4. Kutaya minofu: Muzakudya zokhala ndi ma carb ochepa, thupi limagwiritsa ntchito minofu ya minofu kuti ikwaniritse zosowa zake zamphamvu. Izi zimabweretsa kuwonongeka kwa minofu ndikuchepetsa kuchuluka kwa metabolic.
5. Zokhudza chikhalidwe ndi m'malingaliro: Ngati zakudya zotsika kwambiri za carb zimatsatiridwa mosamalitsa, zimakhudza moyo wanu wamagulu ndikuletsa zomwe mumadya. Zimakhalanso zovuta kuti anthu ena athane ndi vuto la zakudya. mavuto a psyche, matenda akudya kapena maganizo opsinja akhoza kuchitika.

Kodi zakudya zotsika za carb ziyenera kuchitidwa?

Zakudya zokhala ndi ma carb ochepa ndi nkhani yotsutsana, ndipo ngati ziyenera kuchitidwa zimasiyana munthu ndi munthu. Ngakhale zakudya zili ndi ubwino wambiri, sizoyenera aliyense ndipo sizingakhale zathanzi kwa anthu ena.

Zakudya zokhala ndi ma carb ochepa nthawi zambiri zimatsatiridwa ndi omwe ali ndi vuto la thanzi monga matenda a shuga kapena kunenepa kwambiri, omwe ali ndi vuto la insulin kukana, kapena omwe akukumana ndi zovuta zina za metabolic. Komabe, chakudyachi si choyenera kwa magulu ena, monga amayi apakati, amayi oyamwitsa kapena omwe ali ndi matenda enaake.

Zakudya zama carbohydrate ndi gwero lofunikira la mphamvu ndipo amapereka zakudya zina zofunika m'thupi. Choncho, ndikofunika kulingalira zinthu zonse ndikuganizira zoopsa zilizonse zomwe zingakhudze thanzi lanu musanayambe kudya zakudya zochepa za carb.

Gwero: 

1. Volek JS, Phinney SD. Luso ndi Sayansi Yokhala ndi Moyo Wochepa wa Carbohydrate: Katswiri Wothandizira Kupanga Ubwino Wopulumutsa Moyo Woletsa Kuletsa kwa Carbohydrate Kukhazikika komanso Kosangalatsa: Kupitilira Kunenepa Kwambiri; 2011.
2. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. Zotsatira za zakudya zochepa zama carbohydrate, zakudya za ketogenic motsutsana ndi zakudya zochepa za glycemic index pa glycemic control mu mtundu wa 2 shuga mellitus. Nutr Metab (Lond). 2008; 5:36.
3. Foster GD, Wyatt HR, Hill JO, et al. Kuyesedwa kosasinthika kwa zakudya zochepa zama carbohydrate chifukwa cha kunenepa kwambiri. N Engl J Med. 2003;348(21):2082-2090.
4. Santos FL, Esteves SS, ndi Costa Pereira A, Yancy WS Jr, Nunes JP. Kuwunika mwadongosolo komanso kuwunika kwa meta kwa mayeso azachipatala a zotsatira za zakudya zochepa zama carbohydrate paziwopsezo zamtima. Obes Rev. 2012;13(11):1048-1066.
5. Ludwig DS, Friedman MI. Kuchulukitsa adiposity: zotsatira kapena chifukwa cha kudya kwambiri? Jama. 2014;311(21):2167-2168.
6. Zakudya zotsika kwambiri za carb: Kodi zingakuthandizeni kuchepetsa thupi?  mayoclinic.org
7. Zakudya zochepa zama carbohydrate    wikipedia.org