Ukuba ulungisa indlela otya ngayo ukuze wenze uqeqesho olululo, unokuzifumana ukwimpikiswano ebonakala ingenasiphelo kwinzululwazi yezondlo: amafutha aphantsi okanye aphantsi-carb?
Un uphononongo lwakutsha nje, epapashwe kwiphephancwadi i-Nature Medicine, ijonge abantu abadala be-20, abaneminyaka engama-30 ubudala, ababelwa njengobunzima obugqithiseleyo ngokusekelwe kwisalathisi somzimba wabo.
Kwiiveki ezimbini, isiqingatha seqela satya i-high-glycemic-load, isityalo esisekelwe kwizityalo, ukutya okunamafutha aphantsi (apho ukutya kugaywa ngokukhawuleza kwaye kufakwe, kubangela ukuba iswekile yegazi inyuke ngokukhawuleza), ngelixa esinye isiqingatha sasidla isilwanyana. ukutya. Oku ibikukutya okune-carb ephantsi, ketogenic kunye nomthwalo ophantsi we-glycemic (apho ukutya kugaywa kancinci kwaye kufakwe, kubangela ukunyuka okucothayo kwishukela egazini). Emva koko batshintsha indlela yokutya kangangeeveki ezimbini ezingakumbi.
Abaphandi bafumanisa ukuba ukutya okunamafutha aphantsi kunika amandla mncinci ngokubanzi, okuthetha ukuba nditye iikhalori ezimbalwa. Xa abantu bekwi-fat-fat diet, banciphisa ngokuzithandela i-calorie yabo kwi-550 ukuya kwi-700 yeekhalori ngosuku xa kuthelekiswa neeveki eziphantsi kwe-carb. Kwaye abazange bathethe ngomahluko kwindlala, ukuhlutha okanye ukwaneliseka kukutya endleleni.
Esi sigqibo siphikisana nokucinga kwangoku, abaphandi baqaphele, okuvame ukuphelisa ukutya okunamafutha aphantsi ngenxa yokuba banokunikezela ngokutya okuncinci, ukwandisa umngcipheko wokutya. Kwakhona, ukutya ukutya okunomthwalo ophezulu we-glycemic kunokukhokelela ekuveliseni i-insulin engaphezulu, ekhuthaza ukuqokelela kwamafutha.
Nangona kunjalo, malunga nendlela okuchaphazela ngayo ukwehla kobunzima, akuzange kubonakale kunempembelelo enkulu. Nangona kukho umahluko omkhulu kwikhalori yokutya phakathi kokutya, ukuhla ukusinda zizonke emva kweeveki ezimbini zokuqala yayifana.
Loluphi uhlobo lokutya olulungele iimbaleki?
Njengemibuzo emininzi yezondlo, impendulo ithi "kuxhomekeke." Abantu abaninzi, kubandakanywa abadlali, bakholelwa ukuba ukuba balandela i-carb ephantsi okanye ukutya okunamafutha aphantsi, baya kubona iziphumo ezifunwayo. Kodwa ukuba sezantsi kwi-macronutrient ethile akuthethi ukuba kungcono kuwe.
Imizimba yethu yenzelwe ukuba ifune ukulingana kwamafutha, iicarbohydrates, kunye neprotheyini, kwaye ukusebenzisa amandla amancinci akusoloko kulinganisa ukusebenza okuphuculweyo. Kwabanye abantu, kunokubangela ukuba badinwe ngokukhawuleza.
Iimbaleki zidinga ibhalansi yazo zonke iimacronutrients ukuze ziqhube kakuhle. Imizimba yethu ikhetha iikhabhohayidrethi njengomthombo wayo ophambili wezibaso kwaye sisebenza kakuhle kakhulu ekuzisebenziseni. Kodwa sikwafuna amafutha kunye neprotheyini yokunceda ukukhusela ukulimala, uncedo ekubuyiseleni, kwaye sihlale sinelisekile.
Ngaphandle kokuthandwa kwe-carbohydrate ephantsi okanye izicwangciso zokutya ezinciphisa amafutha, ukusebenza kunokubandezeleka ukuba iimbaleki zichitha ngabom i-macronutrients yazo ebalulekileyo.
Esikhundleni sokugxila kwinto yokunciphisa okanye yokuphelisa ekutyeni, kungcono ukuba umdlali agxininise kumgangatho wokutya okusetyenzisiweyo, njengokutya. iicarbohydrates ezintsonkothileyo, iiprotheyini ezibhityileyo kunye namafutha asempilweni rhoqo.