Ndeipi chaiyo inotapira kudya kwecarb, uye inochengetedza vana here? Zvingaita here kuderedza kudya kwekhabhohydrates kubatsira vechidiki vari kuwandisa ?
Low Carb Diets - The History
Zvidyo-carb (low-carbohydrate) zvekudya zvichiri kunyanya kufarirwa, uye vanhu vakuru vari kurwisa pamusoro pekudya kweSouth Beach, kudya kweAtkins, uye chirthora chezvokudya zvakakanyiwa zvinowanikwa se "low carb" dzimwe nzira.
Kana zvasvika pakudya, asi tinoziva kuti vana havasi vanhu vaduku vaduku. Zvido zvekudya zvinopesana pakati pevakuru nevana, izvo zvinomutsa mubvunzo: Ndezvipi kudya kwakachengeteka kuti vana vadye nguva dzose? Tinokwanisa here kushandura chatinoziva kuvanhu vakuru mukurudziro kwevana? Uye pamwe nevechiri kuyaruka kuneta kwekufa kwemazuva edu, chirwere chakakosha checarb chinogona kuita mutsauko here?
Kudya-Carb Zvokudya
kuitira kuti mutaure nezvekudya kwakaderera kwecarb, zvinobatsira kurondedzera muviri wehuwandu mune "nguva dzose" yekudya kweAmerica. Muzvokudya zvekare:
- 10 kusvika ku12% yekoriyamu inobva kuprotini.
- 50 kusvika ku60% yekoriyamu inobva kumahydrohydrates.
- 30% yekoriyamu inobva kumafuta (uye monounsaturated uye polyunsaturated mafuta anosarudzwa pamusoro pemafuta akazara zvakadai seaya anowanikwa mumhuka dzemhuka.)
Kusiyana neizvi, mune zvokudya zvakaderera zvecarb:
- Iga 10 kusvika ku20% yekoriyamu inobva kuma-carbohydrates.
- Zvasara makumi mapfumbamwe nemakumi matatu kusvika kuzana makumi mana emakori anobva kune mapuroteni nemafuta.
Zvizhinji zvezvokudya zvepamusoro-carb zvinotsigirawo kudzivisa shuga kana kuti carbs chete dzine high glycemic index , iyo inogona kusimudzira shuga yeropa nokukurumidza kupfuura yakakwirira-fiber yakaoma makhahydrates. Tichakurukura nezvezvokudya zvakadzama zvinowanikwa muchitsika chepasi chepasi, asi kutanga, ngatitaurire nezvekushandiswa kwekudya uku kwevana.
Low-Carb Zvokudya zvevana - Zvokuchengetedza seChinyo
Zvakakosha kutanga kutora kuti zvidzidzo zvinoratidza kuti kudya kwakanyanya kwakanyanya kwecarb kunogona kunge kusina kunaka pamhedziso pfupi uye kwenguva refu yehutano hwevana nevechiri kuyaruka.
Imwe tsvakurudzo yemitambo yekudya yekuyaruka kwevechidiki yakawana kuti avo vaidya zvakanyanya kudya-carb zvokudya vaidya nemichero nemiriwo shomanana kupfuura avo vari pakudya kwepamusoro yekarbhi. Izvozvi vana vaivewo nekudya kwakanyanya kwezvokudya uye vakawedzera mafuta anokonzera cholesterol yakakwirira. Mukuwedzera, avo vari pasi pezvokudya zvecarb vanodya zvishoma nezvirwere uye vitamini C kune avo vari pakakwirira kudya kwecarb.
Zvenguva refu zvinokanganisa hazvina kuongororwa muchidzidzo ichi, asi tinoziva kubva kune dzimwe dzakawanda zvidzidzo zvekuti kudya kwakakura mumichero, miriwo, uye fiber zvakakosha mukuchengetedza zvirwere.
Chimwe chikonzero ndechokuti kudya kweka-carb kunogona kuva kwakaoma kuti vana vatevere, uye vangangodzokorora humwe uremu hwavakarashika pazvokudya pavanodzokera kumitambo yavo yekare yekudya. Dzimwe nyanzvi dzinonetsekawo kuti puroteni yakakura / yakaderera yemari inogona kuva nemigumisiro yakareba kwenguva yakareba pamwoyo wemwana neitsvo.
Low Carb Diet uye Kuberekwa Kwevatana - Kubatsira uye Kukakavadzana
Tinoziva kuti chiitiko chehutano hwehuduku chiri kuwedzera muUnited States.
Zvinorehwa neizvi zvinopfuura kupfuura "kutarisa" uye kunyange mafungiro emanzwiro e "kutarisa mafuta." Utano hwehutano hwehutano , sekuvanhu vakuru, kubva kune chirwere cheshuga kusvika kurara kwepfnea .
Vatsvakurudzi vakaedza kutsvaga zvikonzero zvekuwedzera kwekukura kwehutano hwehuduku. Zvingaita sezvisinganzwisisiki kuti uremu pakati pevechiri kuyaruka hwawedzera, nhamba yekoriji inopedzerwa mukudya kwevana haina kuchinja zvakanyanya mumakore makumi matatu adarika.
Zvinotsvakurudzirwa nevatsvakurudzi ndezvokuti, apo kusashayiwa kwekuita muviri kunogona kuita basa guru, chiyero uye marudzi ehydrohydrates anodyiwa ndezvakananga.
Inofungidzirwa kuti kudya kwakanyanya kweglycemic kunokonzera kuwandisa kwekuwedzera kwe insulini kuvanzwa mushure mekudya, izvo zvinozoita kuti uwedzere kuwanda.
Kunyange zvazvo zvishomanana zvidzidzo zvekutsvakurudza zvakaitwa pazvinyorwa zviduku zvinotapira zvevana, imwe yongororo yakaratidza kuti vechidiki vane uwandu hwepamusoro vakaita zviri nani pane zvokudya zvakaderera-carb vs. zvokudya zvakaderera-mafuta. Vatsvakurudzi vakagumisa kuti kari-carb "zvokudya zvinowanzoonekwa senzira inobatsira yekutengesa kwemazuva mashoma muhuwandu hwevechiri kuyaruka."
Vechidiki vari muchidzidzo ichi havana kudya makumi maviri ega e carbs zuva rega rega kwemavhiki maviri, iyo yakazowedzerwa kusvika ku 40g ye carbs mumavhiki matatu kusvika ku12 nekuvabvumira kudya michero yakawanda, marimu, uye mbeu yose. Vakabvumirwa kudya mapuroteni akawanda, mafuta uye zvizere zvekoriki sezvavaida. Mukuenzanisira, boka revechidiki muzvokudya zvakaderera-mafuta raive zvishoma kusvika kuma40g emafuta pazuva, 5 servings ye starch uye vazhinji vasina mafuta-zvekudya zvekudya, michero, nemiriwo yavanoda kwemavhiki gumi nemaviri.
Zvinofadza kuti mushure megore rimwe, vana makumi matatu nemakumi matatu vari mukudzidza, mumwe chete ari kuyaruka pazvokudya zvakaderera-mafuta, asi 8 pazvokudya zvakaderera-carb, akadzoka kuzotevera. Vatsvakurudzi vakagumisa kuti zvinogona kureva kuti kudya kwakadzika-carb kungave kwakave nyore kuti vechidiki vatevere.
Paunofunga kuti vamwe vaduku vane uremu hwepamusoro "vakaidza zvinhu zvose" uye vanoramba vachiremerwa uye vamwe vanogona kuve nokurasikirwa nekurema, unofanira kufungidzira kana kuedza zvokudya zvakaderera-carb kunofanirwa kunge yakachengetedza kupfuura zvimwe. Pamusana pezvipingamupinyi uye zvinetso zvakaoma zvekudya zvevana, kudya kwakadzika kwecarb kunogona kungoedzwa chete pasi pekutungamirirwa nekutariswa kwechiremba wevana kana chiremba wezvechiremba anozivikanwa ane ruzivo rwekutarisira vechidiki pamadyiro ekuderedza-carb.
Ngatitaurire pamusoro pezvokudya izvo zvinoonekwa sejasi recarb, uyewo izvo zvakashandurwa zvakaderera zvakagadzirwa necarb zvingaita sezviri.
Low-Carb Foods
Zvokudya zvakawanda zvinowanikwa mumakateti zvinoita sezvinhu izvo vana vanoita zvakanakisisa, somuenzaniso, chingwa, pasta, chibage, mbatatisi, zviyo, uye jisi yemichero.,
Kune rumwe rutivi, zvokudya zvakaderera-carb, kunze kwezvokudya zvepasi-pasi zvakasarudzwa uye zvinodya, zvinosanganisira:
- Nonda nyama, huku, uye hove
- Cheese
- Mazai
- Peanut butter
- Greens, akadai se lettuce, sipinashi, uye kare
- Broccoli
- Green bean
- Tomato
- Karoti
- Strawberries
- Watermelon
- Apples
- Blueberries
- Peaches
- Cantaloupes
- Applesauce isina kupera
- Nuts
- Sunflower mbeu
- Shuga-isina jello
- Yughu isina shuga
- Umukaka we soy usingasviki
- Mukana weC-carb (Hood Calorie Countdown Dairy Beverage, iyo inotapira zvinogadzirwa)
- Low-carb bread
- Low-carb pasta (Dreamfields pasta)
Takashandurwa Kudya-Carb Zvokudya kana "Kuenzanisa Muzvinhu Zvose"
Sezvo nyanzvi dzakawanda dzinokanganisa kuwedzera kwehutano hwehuduku pamusoro pekuti vana vanodya mamwe marashi mazuva ano, kunyanya zvinosuruvara zvakasuruvara, kunyange kana mwana wenyu asingatangi zvokudya zvakaderera, kutarisisa zvakanyanya carbs chinhu chakanaka.
Mukuwedzera kune zvimwe zvekuita muviri uye kudya zvimwe zvakakwirira-fibhi, kudzivisa kudya kwema-calorie, kudya kwemafuta akareba uye mafuta ane mafura kana kutengesa mafuta anopfuura 10% kunogona kubatsira kukurudzira kudya kwezvimwe zvokudya zvakaderera uye kudzivisa high-carb foods yakagadzirwa neshuga shoma, dzakadai se:
- Chingwa Chichena (sarudza zviyo zvese zvezviyo panzvimbo)
- Soda uye zviyo zvinwiwa
- Zvokudya zvekudya zvekudya zvekudya zvitsva
- Machipisi
- Keke, pies uye brownies
- Ikopa uye zvimwe zvokudya zvisingakoshi
Pamwe chete nemukaka wakaora-mafuta uye zviyero zvakakwana zvemazana, izvi zvakashandura kudya-carb yakaderera kunogona kuva kudya kwakanaka kwevana, nokuti haisi kunyanya kudzivirira uye zviri nyore kutevera.
Kuchinja Kudya Kwemwana Wako
Kuziva chimwe chinhu, uye kuchiisa muchiito, zvinhu zviviri zvakatsaurwa, sezvinoita vabereki vakawanda vanonyatsonzwisisa. Vamwe vana ndivo vanodya zvokudya, saka ungaitei kuti uve nemukana wakanakisisa wokubudirira?
- Enda itonoke - Ita kuti kuchinja kwezvokudya zvemwana wako zvishoma nezvishoma, pane zvose panguva imwe chete.
- Ita muenzaniso unofadza wokudya - Chinhu chakanakisisa chaunogona kuita kuti mwana wako adye tsika ndeyokudya zvakanaka iwe pachako.
- Ita zvinonakidza.
- Ita zvinonakidza - Kune maoodles ekugadzira pfungwa paIndaneti pakuita kunyange kudya kwemweya kunofadza.
- Yeuka zvakasiyana-siyana - Kuwana kunoshamisa mune zvidzidzo zvakawanda kwakave kuti zvakasiyana-siyana zvekudya zvakasiyana-siyana dzimwe nguva zvinenge zvakakosha sekuwana chero mishonga. Edza kushandira mwana wako "mavara ehota."
- Zvakare, yeuka kuenzanisa - Zvimwe zvinoshanduka, kunyange kana zviine utano hwakanaka mukuenzanisa, zvinogona kuva zvisina kunaka pazvinotorwa zvakanyanya.
- Iwe unogonawo kuda kutarisa mazano aya ekurasikirwa kwevamwe vana avo vanongoratidzika sevanoratidzika kushaya uremu .
Sources:
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Truby, H., Baxter, K., Barrett, P. et al. Eat Smart Yokudzidza: kuedza kusinganzwisisiki kwekutengesa kwekodhihydrate yakaderera kune zvokudya zvakaderera-mafuta zvinorema kurasikirwa muvana vaduku. BMC yehutano hwehupfumi . 2010. 10: 464.