Maitiro ekuita Yakaderera Carb Diet? Muenzaniso Menyu

Kudya kwakaderera-carb kudya kunodzikamisa huwandu hwemakhahydrates anotorwa mumuviri. Kudya uku kunobva pakuzadzisa zvinodiwa nesimba remuviri kubva kune mamwe mapoka ezvekudya semafuta nemaprotein. Chaizvoizvo, zvikafu zvine macarbohydrates akakwira senge shuga, zvigadzirwa zvekubheka, mbatatisi, mupunga uye pasta zvinodziviswa. Pane kudaro, mapuroteni nemafuta anowanikwa semiriwo, nyama, hove, mazai uye mafuta ane hutano anopedzwa.

Saka, kudya kwekabhohaidhireti kwakaderera kunoita kuti uremerwe uremu, huremu hwakadii hunoita kuti urasikirwe? Nzira yekuita sei low carb diet? Mhinduro kumibvunzo yako yese nezvenyaya iyi yakavanzwa muchinyorwa chedu.

Chii chinonzi Low Carb Diet?

kudya kwakaderera carbohydrate, carbohydrate kudyaInoderedza macalories ezuva nezuva kusvika pa20 kusvika 45 muzana. Nheyo huru yekudya uku ndeyekuita kuti muviri ushandise mafuta pane macarbohydrates sesosi yesimba. Makabhohaidhiretsi anopa simba nokuchinja kuva chimiro cheshuga chinonzi glucose. Nekudaro, pakudya kwakaderera-carb, kana paine glucose shoma mumuviri, mafuta anopiswa uye mamorekuru anonzi ketone anogadzirwa. Ketones ndiyo imwe nzira inopa simba remuviri.

Ichi chikafu chinobatsira kuderedza uremu, kudzora shuga yeropa, insulin kurambaInosarudzwa nekuda kwezvikonzero zvakasiyana sekuderedza BP uye, mune dzimwe nguva, kurapa matambudziko ehutano akadai sepfari.

Ko Kudya kwakaderera Carbohydrate Kunobatsira Iwe Kurasikirwa Uremu?

Kudya kwekabhohaidhiretsi kwakaderera kunobatsira kuderedza uremu. Nokuti kudya uku kunoderedza huwandu hwemakhahydrates anotorwa mumuviri. Inoenzanisa shuga yeropa uye inoderedza mazinga e insulin. Izvi zvinokurumidzira nzira yekurasikirwa nehuremu nekuwedzera kupisa mafuta. 

Mukudya kwekabhohaidhiretsi, zvinodikanwa kuderedza huwandu hwemakhahydrates anotorwa zuva nezuva. Munhuwo zvake anofanira kutora 70-75 magiramu emacarbohydrates pazuva. Munhu anodya zvitsama izvi zvemakabhohaidhiretsi zuva nezuva anochengeta uremu hwake huri pakati nepakati. Avo vari pakudya kwakaderera-carb vanotanga kuonda kana vakaderedza chiyero chavo chezuva nezuva chemakhahydrates kusvika ku40-50 gramu.

Huremu Hwakangani Hunoita Kudya Kwakaderera Carbohydrate Kunoita Kuti Urasikirwe?

Kurasikirwa kwehuremu hwekudya kunoderedza huwandu hwemakabhohaidhiretsi hunosiyana kubva kumunhu kuenda kumunhu. Zvisinei, kazhinji, iwe unogona kurasikirwa ne1-2 mapaundi muvhiki yekutanga yezvokudya zvakaderera-carb. Izvi zvinoitika nekuda kwekushaya mvura uye kupera kwezvitoro zveglycogen zvemuviri. Zvisinei, uku kuderera kwekutanga kwehuremu kazhinji hakusi kurasikirwa kwehuremu husingagumi uye kuderera kunononoka kwehuremu kunoonekwa mumavhiki anotevera.

Kurasikirwa kwehuremu kwekudya kwakaderera-carb hakunei chete nekudzikamisa macarbohydrate kudya. Zvakakoshawo kutevera kudya nenzira ine utano uye yakaenzana. Zvokudya zvine mapuroteni akawanda, mafuta, fiber, vitamini uye mineral content zvinofanira kusarudzwa. Pamusoro pezvo, kurovedza muviri pamwe nekudya kwakaderera-carb kunotsigirawo maitiro ekurasikirwa.

Nzira Yekuita Yakaderera Carb Diet? 

A low-carb diet inzira yekudya inoderedza kudya kwecarbohydrate uye inobvumira zvitoro zvemafuta emuviri kuti zvishandiswe sesimba. Kuti uite chikafu ichi, unofanirwa kutevera matanho anotevera:

1. Zvinangwa: Sarudza chinangwa chekudya. Kunogona kunge kuri kurasikirwa nehuremu kana iwe wakafuta, kurarama hupenyu hune hutano, kana kuenzanisa mazinga eshuga.
2. Kuziva carbohydrate sources: Ita runyoro rwezvikafu uye zvinwiwa zvecarbohydrate. Zvokudya zvakaita sechingwa, pasta, mupunga, mbatatisi, shuga, muto wemichero zvinosanganisirwa mune iyi runyorwa.
3. Kuderedza kudya kwecarbohydrates: Tanga kuderedza kudya kwako kwezuva nezuva kwemacarbohydrates. Nokuda kweizvi unogona kutevera matanho ari pasi apa:

• Sarudza chingwa chegorosi kana chingwa chegorosi pane chingwa chichena.
• Idya ndiro dzakagadzirwa nemuriwo pane pasta kana mupunga.
• Idya zvinovaka muviri pane kudya zvine shuga.

4. Kuwedzera protein kudya: Kuti usangane nehuwandu hweprotein inoda muviri mapuroteni masosiWedzera . Semuenzaniso, dya chikafu chine mapuroteni akawanda sehuku, hove, mazai uye yoghurt.
5. Kudya mafuta ane hutano: Kudya mafuta ane hutano kunowedzera kunzwa kwekuzara uye kunopa simba. Sanganisira mafuta ane hutano akadai semafuta omuorivhi, avocado uye walnuts mukudya kwako.
6. Chikafu chinoenderana nemiriwo uye girinhi: Miriwo uye magidhi ane nzvimbo inokosha mune yakaderera-carb kudya. Mukuwedzera, iwe unofanirwa kuchenjerera kuderedza kuwanda kwemichero.
7. Kushandiswa Kwemvura: Kumwa mvura, Inomhanyisa metabolism uye inopa kunzwa kwekuzara. Edza kushandisa kanenge 8-10 magirazi emvura pazuva.

Pane mamwe mapoinzi ekufunga kana uchiita yakaderera carbohydrate kudya. Izvi:

• Zvinokurudzirwa kuti utevere kudya pasi pekutariswa kwachiremba kana chiremba wezvokudya.
• Kuenda pakudya kwakaderera-carb kwenguva yakareba kunogona kukonzera matambudziko ehutano. Naizvozvo, zvakakosha kutora zororo pane dzimwe nguva kana kuwedzera macarbohydrate ako ekudya nenzira inodzorwa.
• Izvo zvinodikanwa kuterera kune vitamini uye mineral kudya pane yakaderera carbohydrate kudya. Nokudaro, zvingava zvakanakisisa kugadzira chirongwa chekudya kwakakwana.
• Kuita mitambo uye kurovedza muviri nguva dzose kuchawedzera mhedzisiro yekudya.
• Edza kukudziridza tsika dzechigarire dzekudya kuti urege kudzorera uremu hwakarasika uchitevera kudya kwako.

Yakaderera Carbohydrate Diet Sample Menu

Pazasi pane sampuli yakaderera-carb yekudya menyu yezuva rimwe:

chisvusvuro

• 2 zai rakabikwa
• 1 chidimbu chemafuta akazara cheese
• tomato uye cucumber

snack

• 1 avocado

Masikati

• Zamu rehuku rakagochwa kana hove
• Spicy sipinashi kana arugula saladi (nemafuta omuorivhi uye muto wemonamu)

snack

• Chitsama chearumondi kana walnuts

manheru

• Yakabikwa turkey kana salmon
• Kudya kwemiriwo (zvakadai sebroccoli, zucchini, turnip)

Snack (kusarudza)

• Yogurt uye strawberries

kwete: Kushandiswa kwechikafu chine shuga kunogumira pakudya kwakaderera kwecarbohydrate. Naizvozvo, kudya kunofanirwa kusanganisira sarudzo dzakaita semichero kana yogati isina kunyoroveswa pachinzvimbo chekudya. Pamusoro pezvo, mafuta ane hutano akadai semafuta emuorivhi, ayo akapfuma mumafuta asina unsaturated, anofanirwa kusarudzwa. Iwe unogona kugadzirisa chirongwa chako chekudya zvinoenderana nezvido zvako uye zvaunofarira.

Chii Chaunofanira Kudya pane Yakaderera Carb Diet?

Iwe unogona kudya zvinotevera zvekudya pane yakaderera-carb yekudya:

• Nyama nehove: Mapuroteni akadai sehuku, turkey, nyama yemombe, salmon uye tuna ane macarbohydrates akaderera.
• zai: Icho chikafu chine mapuroteni akawanda uye macarbohydrates akaderera.
• Miriwo yegirini: Miriwo yemashizha yakasvibira yakaita sebroccoli, sipinachi, chard, makabheji uye lettuce zvine macarbohydrates akaderera.
• Zvigadzirwa zvemukaka nemukaka: Zvigadzirwa zvemukaka zvine mafuta akazara zvakaita seyogati, chizi uye bota zvine macarbohydrates akaderera.
• anonhuwirira: Mafuta ane hutano akadai semafuta emuorivhi, kokonati mafuta uye avocado mafuta ane yakaderera makabhohaidhiretsi. 
• Mbeu nenzungu: maamondi, walnuts, hazelnuts, mhodzi dzeflakisi; chia mbeu Zvokudya zvakadai sezvishoma carbohydrate.
• Chokoreti yakasviba: Machokoreti erima ane cocoa akawandisa ane macarbohydrates akaderera.
• Mvura uye herbal tea: Mvura nemishonga yemiti, iyo isina carbohydrate-isina uye calorie-isina, inopedzwawo pakudya kwakaderera-carb.

Chii Chisingafaniri Kudya pane Yakaderera Carb Diet?

Zvikafu zvinotevera hazvifanirwe kudyiwa pakudya kwakaderera-carb:

• Zvokudya zvine shuga kana shuga yakawedzerwa: Zvihwitsi, zvihwitsi, chokoreti, madhiri, nezvimwe. Zvokudya zvakaita seizvi zvine makabhohaidhiretsi akawandisa uye ndirwo rudzi rwechikafu chinofanira kudziviswa mukudya kwako.
• Zviyo uye legumes: Zviyo, bhari, chibage, mupunga, oats, quinoaZviyo zvakadai se, amaranth inofanira kudyiwa muhuwandu hushoma kana kubviswa zvachose pakudya kwakaderera-carb.
• Miriwo ine starchy: Miriwo ine sitachi yakadai sembatatisi, chibage, pizi, bhititi, bhititi uye makarotsi zvine macarbohydrates akawanda uye haana kukodzera pakudya kwako.
• zvinwiwa zvine shuga: Zvinwiwa zvakadai seshuga sodas, zvinwiwa zvemichero, zvinwiwa zvine simba, uye zvinwiwa zvinopisa zvinotapira (tii kana kofi) zvine huwandu hwakawanda hwemakhahydrates uye zvinofanirwa kudziviswa.
• Mimwe michero: Mimwe michero inogona kunge ine macarbohydrates akawanda. Semuenzaniso, iwe unofanirwa kudzikisira huwandu hwemichero yakaita semabhanana, mazambiringa, mavise, mapineapple uye mango kana kuzvidzivirira zvachose.
• Zvigadzirwa zvemukaka zvine shuga kana zvakagadziriswa: Shuga yoghurt, mukaka wakaiswa zvinotapira kana zvinotapira cheese zvakare zvigadzirwa zvisingafanirwe kudyiwa pane yakaderera-carb chikafu. Pane kudaro, zvigadzirwa zvemukaka zvakazara-mafuta kana zvimwe zvisina shuga zvinogona kusarudzwa.

Ndezvipi Zvakanakira Zvekudya Kwakaderera Carb?

Kudya kwakaderera-carb kunopa akawanda mabhenefiti:

1. Kuonda: Kudya kwakaderera-carb kunokurudzira kuora muviri nekubatsira muviri kupisa mafuta uye kuderedza uremu.
2. Kuchengeta shuga iri pasi pesimba: Kudya kwakaderera-carb kunobatsira kuchengetedza shuga yeropa pamazinga akaderera. Izvi zvinonyanya kukosha kune vanhu vane dambudziko reshuga yeropa sechirwere cheshuga.
3. Kuderedza insulin kuramba: Kudya kwakaderera-carb kunoderedza njodzi yerudzi rwechipiri chirwere cheshuga nekuderedza insulin kuramba.
4. Appetite control: Kudya kwakaderera-carb kunoita kuti unzwe wakaguta kwenguva yakareba, izvo zvinokubatsira kuti udye zvishoma.
5. Utano hwemwoyo: Kudya kwakaderera-carb kunobatsira kuderedza yakashata cholesterol mazinga uye kuwedzera yakanaka cholesterol mazinga. Izvi zvinobatsirawo kune hutano hwemoyo.
6. Kuderedza kuzvimba: Kudya kwakaderera-carb kunobvisa zviratidzo mune zvimwe zvisingaperi kuzvimba mamiriro (semuenzaniso, rheumatoid arthritis).
7. Inovandudza kushanda kwehuropi: Zvinokurudzirwa kuti kudya kwakaderera-carb kunogona kuvandudza mabasa ekuziva.

Ndeapi Kukuvadza kweLow Carbohydrate Diet?

Kukuvadza kwekudya kwakaderera-carb kunogona kusanganisira:

1. Kushaikwa kwekudya kunovaka muviri: Zvokudya zvakaderera-carb zvinowanzodzikamisa carbohydrate yemukati, zvichiita kuti zviome kwauri kuti uwane zvakakwana zvehumwe hutano hwakakosha. Zvokudya zvine makabhohaidhiretsi, kunyanya miriwo nemichero, zvinopa mavhitamini, zvicherwa uye faibha inodiwa nemuviri wako.
2. Simba rakaderera: Makabhohaidhiretsi ndiwo tsime guru resimba remuviri. Pazvokudya zvakaderera-carb, simba rako rinogona kuderera uye zvinetso zvakadai sekushaya simba, kuneta uye kusava nehanya kunogona kuitika.
3. Dambudziko rekudya: Fiber chikafu chinowanikwa muzvikafu zvine carbohydrate uye chinotsigira hutano hwematumbo ako. Muzvokudya zvakaderera-carb, fiber kudya inoderera uye kupatiraZvinetso zvekugaya zvakadai segasi uye kuputika zvinogona kuitika.
4. Kurasikirwa netsandanyama: Mukudya kwakaderera-carb, muviri unoshandisa nyama yemhasuru kusangana nezvinodiwa zvesimba. Izvi zvinotungamira mukurasikirwa kwemhasuru uye kunoderedza mwero wemetabolism.
5. Zvemagariro uye zvepfungwa zvinokonzeresa: Kana kudya kwakaderera-carb kuchiteverwa zvakasimba, zvinokanganisa hupenyu hwako hwemagariro evanhu uye kuderedza kudya kwako. Zvakaomawo kune vamwe vanhu kuti vatsungirire miganhu yezvokudya. matambudziko epfungwa, matambudziko ekudya kana kuti pfungwa dzakanyanyisa dzinogona kuitika.

Kudya kwakaderera carb kunofanira kuitwa here?

Kudya kwakaderera-carb inyaya inopokana, uye kuti inofanira kuitwa here inosiyana pamunhu nemunhu. Kunyangwe chikafu chine mabhenefiti akawanda, hachikodzeri munhu wese uye chinogona kunge chisina hutano kune vamwe vanhu.

Kudya kwakaderera-carb kunowanzo kuteverwa nevaya vane matambudziko ehutano akadai seshuga kana kufutisa, avo vane insulin kuramba, kana avo vari kunetseka nemamwe metabolic syndromes. Zvisinei, kudya uku hakukodzeri mamwe mapoka, akadai sevakadzi vane pamuviri, vanaamai vanoyamwisa kana vane mamwe matambudziko ehutano.

Makabhohaidhiretsi ndiwo akakosha esimba uye anopa zvimwe zvinovaka muviri zvinodiwa kumuviri. Naizvozvo, zvakakosha kufunga nezvese zvinhu uye kufunga chero njodzi dzinogona kukanganisa hutano hwako usati watanga kudya kwakaderera-carb.

Kwakabva: 

1. Volek JS, Phinney SD. Unyanzvi uye Sayenzi yeKurarama KweCarbohydrate Yakaderera: Imwe Nyanzvi Inotungamirira Kuita Upenyu Hwekuchengetedza Hupenyu hweCarbohydrate Restriction Inogadzikana uye Inonakidza: Kupfuura Kufutisa; 2011.
2. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. Mhedzisiro ye-low-carbohydrate, ketogenic diet inopesana ne-low-glycemic index yekudya pane glycemic control mumhando ye2 chirwere cheshuga mellitus. Nutr Metab (Lond). 2008;5:36.
3. Foster GD, Wyatt HR, Hill JO, et al. Muedzo wakasarudzika wekudya kwakaderera-carbohydrate kune kufutisa. N Engl J Med. 2003;348(21):2082-2090.
4. Santos FL, Esteves SS, uye Costa Pereira A, Yancy WS Jr, Nunes JP. Kuongorora kwakarongeka uye meta-kuongorora kwekliniki miedzo yemigumisiro yezvokudya zvakaderera zvekabhohydrate pane zvemoyo ngozi zvinhu. Obes Rev. 2012;13(11):1048-1066.
5. Ludwig DS, Friedman MI. Kuwedzera adiposity: mhedzisiro kana chikonzero chekudyisa? Jama. 2014;311(21):2167-2168.
6. Low-carb diet: Inogona kukubatsira kuderedza uremu here?  zvinotei.org
7. Kudya kwakaderera-carbohydrate    wikipedia.org