Kana iwe uchigadzirisa chikafu chako kuti unyatso kudzidzisa kuita, unogona kuzviwana uri mugakava rinoita serisingaperi musainzi yezvokudya zvinovaka muviri: mafuta akaderera kana akaderera-carb?
Un ongororo yazvino, yakabudiswa mumagazini inonzi Nature Medicine, yakatarisa vanhu vakuru ve20, kureva makore makumi matatu, avo vakarongerwa sehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu hwehuwandu.
Kwemavhiki maviri, hafu yeboka yaidya yakakwira-glycemic-load, chirimwa-based, yakaderera-mafuta kudya (umo chikafu chinokurumidza kugaya uye kubatwa, zvichiita kuti shuga yeropa iwedzere nekukurumidza), nepo imwe hafu yakadya mhuka. kudya. Uku kwaive kudya kwakaderera carb, ketogenic uye nechepasi glycemic load (umo zvokudya zvinodyiwa zvishoma nezvishoma uye zvakanyura, zvichiita kuti zvishoma nezvishoma kukwira kweshuga yeropa). Vakabva vachinjana kudya kwemamwe mavhiki maviri.
Vatsvakurudzi vakawana kuti kudya kwakaderera-mafuta kwakapa simba rekudya menor zvakazara, zvinoreva kuti ndakadya mashoma macalorie. Apo vanhu vakanga vari pazvokudya zvakaderera-mafuta, vakazvidira kuderedza kudya kwavo kwekoriori ne550 kusvika ku700 makorikori pazuva kana vachienzaniswa nemavhiki mashoma-carb. Uye havana kutaura pamusoro pekusiyana kwenzara, kuguta kana kugutsikana nekudya munzira.
Iyi mhedziso inopesana nekufunga kwemazuva ano, vatsvakurudzi vakacherechedza, izvo zvinowanzobvisa kudya kwakaderera-mafuta nokuti zvinogona kupa zvishoma kuguta, kuwedzera njodzi yekudyisa. Zvakare, kudya zvokudya zvine high glycemic load zvinogona kutungamirira kune yakawandisa insulin kugadzirwa, iyo inokurudzira kuunganidzwa kwemafuta.
Nekudaro, maererano nekuti izvo zvakakanganisa sei kurasikirwa nehuremu, zvaisaita kunge zvine simba rakawanda. Pasinei nekusiyana kwakakura mukudya kwekoriori pakati pezvokudya, kuonda yakazara mushure memavhiki maviri ekutanga zvakanga zvakafanana.
Ndeupi rudzi rwekudya rwakanakira vatambi?
Kufanana nemibvunzo yakawanda yezvokudya, mhinduro ndeyokuti "zvinoenderana." Vanhu vazhinji, kusanganisira vatambi, vanotenda kuti kana vakatevera kudya kwakaderera-carb kana kuderera kwemafuta, vachaona mhedzisiro inodiwa. Asi kuve yakaderera mune imwe macronutrient hazvireve kuti zviri nani kwauri.
Mitumbi yedu yakagadzirirwa kuda kuenzana kwemafuta, makabhohaidhiretsi, uye mapuroteni, uye kushandisa simba shoma hakuwanzoenderana nekuvandudza kushanda. Kune vamwe vanhu, zvinogona kutoita kuti vakurumidze kuneta.
Vatambi vanoda kuenzana kwezvose macronutrients kuti vaite zvakanaka. Miviri yedu inosarudza makabhohaidhiretsi senzvimbo yavo yekutanga yehuni uye isu tinoshanda zvakanyanya pakuashandisa. Asi isu tinodawo mafuta uye mapuroteni kuti tibatsire kudzivirira kukuvara, rubatsiro nekupora, uye kuti tirambe takaguta.
Pasinei nekufarirwa kwezvirongwa zve-low-carbohydrate kana mafuta-zvinoderedza kudya, kushanda kunogona kutambura kana vatambi vakaparadza nemaune macronutrients avo anokosha.
Panzvimbo pekutarisa pane zvekudzikisa kana kubvisa mukudya, zviri nani kuti mutambi atarise kunaka kwechikafu chinodyiwa, sekudya. yakaoma makabhohaidhiretsi, maonda mapuroteni uye ane hutano mafuta kakawanda.