2009 Kudzidza Kunobatsira Zvikuru-Carb Diet Inobatsira Chirwere Cheshuga
Zvokudya zvinotakura basa guru pakuchengeta chirwere cheshuga . Kana uine chirwere cheshuga chechipiri , muviri wako une nguva yakaoma kubvisa glucose kubva muropa rako. Sezvo mahydrohydrates achidya mukati memuviri wako, zvinonzwisisika kuti kudzora kudya kwehydrohydrate ndiyo chikamu chinokosha chekutarisira chirwere cheshuga. Kunyange zvazvo nzira huru yekudzivirira makhahydrates ari kuenderana nemari yaunodya panguva imwe neimwe yezvokudya uye zvokudya, vamwe vanhu vanokurudzira kubvisa makhabhohydrates kubva pakudya kwako zvachose.
Ichi chinyorwa chinoongorora svondo ra2009 rakaratidza kuti kutevera kudya kwakanyanya-kubhadhara kwakabatsira kune vane chirwere cheshuga.
Kunyanya Kuderera-Carb Zvokudya uye Chirwere Cheshuga
Mune iyi 2009 kuongorora kweDuke University, vatsvakurudzi vakawana kuti kudya kwakanyanya kwema carb (20 gramu kana pasi pezuva) kwakaita kuti vatori vechikamu vawedzere kutaridzika kwehuga yeropa uye kurasikirwa kwehutano hwakanyanya kupfuura vatori vechikamu vakatevera g-glycemic yakaderedza calorie kudya.
Chirongwa cheChidzidzo
Vanhu vana makumi masere nevana vanorema uye rudzi rwechipiri chirwere cheshuga vakatora chikamu muchidzidzo. Vakaparadzaniswa kuva mapoka maviri: rimwe rakatevedza kudya kwakanyanya-kubhakwa; imwe yacho yakatevera g-low-glycemic, low-calorie diet. Mapoka maviri aya aivewo nekutsigirwa kwemisangano yeboka, kuwedzera kwekudya, uye chirongwa chekuita mabasa.
Pashure pemwedzi mitanhatu, boka rakaderera-carb raiva nemigumisiro yakaderera ye hemoglobin A1c , yakarasika, uye 95% vakakwanisa kuderedza kana kunyange kubvisa zvachose chirwere cheshuga cheshuga.
Iyo yakaderedzwa koriori boka zvakare yakarashika uremu, uye 62% yevamwe vakakwanisawo kugadzirisa kana kubvisa mishonga yavo, asi boka reka-carb yezvokudya raive nani zviri nani zvakaguma.
Chikonzero nei Kudya Kwakashanda
"Zviri nyore," anodaro Eric Westman, MD, mutungamiriri weDuke's Lifestyle Medicine Program uye munyori anotungamirira wekudzidza.
"Kana ukacheka makhaidhahydrates, shuga yako yeropa inowira pasi, uye iwe unorema uremu hunoderedza shuga yako yeropa kunyange kupfuura.
Zvokudya zvakaderera-carb zvakashandiswa mukudzidza zvakanga zvakanyanyisa kugadzirisa kudya kwecarb, pamwe nevatori vechikamu vanodya kudarika masendimita makumi maviri emas carbs pazuva. Izvi zvingave zvakaoma kuti vanhu vakawanda vadzidze, asi sezvinonzi Dr. Westman anoti, "Ichi ndicho chirongwa chekurapa kune avo vanorwara," anodaro Westman. "Maitiro aya ehupenyu anotarisana nevose ane maitiro ekunyanya." Purogiramu yedu, vanhu vanouya vhiki mbiri dzese kuti vawane zvigadzidzo uye zviyeuchidzo.Takabata mazana vevarwere nenzira iyi ikozvino kuDuke, uye zvatinoona muchipatara uye mune zvitsvakurudzo zvedu kuti inoshanda. "
Rondedzera Zvaunowana Nokuchenjerera
Pane zviyeuchidzo zvekudya zvinotevera kutevera kudya kunopedza kana kubvisa zvakasimba kudya kwe macronutrients - munyaya ino, makhahydrates. Carbohydrates iri mune zvokudya zvakawanda zvine utano, kusanganisira michero, miriwo, mbeu yose, nyemba, uye nuts. Nokubvisa zvokudya izvi kubva pakudya kwako, iwe unogona kuzviisa pangozi yekushaya simba kwekudya. Usambofa uchitora zvokudya zvakakomba zvakanyanya kunze kwekutariswa kwezvokudya zvakanyoreswa uye / kana chiremba.
Tora Home Message
Ramba uchifunga kuti kune zvakawanda kune izvi zvinowanikwa pane kungodya chete. Mapoka maviri aya akashandisawo nguva dzose. Zvokudya zvinosanganiswa nokurovedza muviri ndiyo nheyo yekona yehutachiwana hwehuga. Usati watanga purogiramu ipi zvayo yekudya, tapota taura nechiremba wako kana mutapi wehutano.
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> Kudya-Carb Zvokudya Zvinoratidza Zviri Nani Pakutonga Chirwere Chechipiri Cheshuga