Sei Idya Healthy, Kuderedza Uremu uye Kunzwa Awesome wose Day

 

Handidi kuisa Chikwata wangu Mishonga zano. Zvinonzi kwakavakirwa kwesainzi, kwete tsika, chitendero kana Fungidziro yokuti chii muviri vachafanana.
Asi kana uchida hwakanga, vanouti munhu “Low-Carb, Real-Food” inobva zvokudya (LCRF).

Chii “Low-Carb, Real-Food” Airevei?

Regai kutanga nokutsanangura zvishoma mazwi.

A low-carbohydrate zvokudya  waanodzikisira shuga uye sitachi, dzichiritsiva navo zvokudya vapfumi mapuroteni uye noutano kwemafuta.
“Zvokudya Real”  zvinoreva kusarudza zvokudya vanhu vaiva kuwana kumarudzi shanduka. Kupatsanurwa, kujairika zvokudya pamwe chakagadzirwa makemikari dzinodziviswa.

LCRF haisi “zvokudya.” Inzira kudya, mararamiro kuchinja kunobva bara zvesayenzi uchapupu.
Inzira kudya kuti rinosimbisa zvokudya vanhu vakashanduka kudya kwemazana ezviuru zvemakore, pamberi zvokurima uye maindasitiri nokumukirana.
Izvi mhando zvataidya iri nekusimba kushanda nani kupfuura yakaderera-mafuta zvokudya achiri yakarumbidza rose.

Zvausingafaniri Idya

Unofanira zvishoma zvinotevera zvokudya.

  • Sugar: Added shuga iri muropa, fattening uye kukonzera zvirwere akafanana kufutisa, zveshuga uye zvemwoyo chirwere (1, 2, 3, 4, 5, 6).
  • Tsanga: Dzivisa tsanga kana unofanira uremu, kusanganisira chingwa uye Pasta. Gluten zviyo (gorosi, nesipereti, nebhari rye) ndiwo zvakaipisisa (7, 8, 9, 10, 11). Tsanga noutano kufanana mupunga uye oats vari yakanaka kana haufaniri kuderedza uremu.
  • Seed uye miriwo nemafuta : mafuta Soybean, mafuta zviyo nevamwe. Ava kupatsanurwa mafuta rurefu huwandu Omega-6 mafuta acids, izvo dzinokanganisa rakawandisa (12, 13, 14).
  • Trans mafuta: mishonga dzakachinjwa mafuta kuti vakaipa zvikuru pautano. Anowanikwa mamwe zvokudya kupatsanurwa (15, 16, 17).
  • Chakagadzirwa sweeteners: Pasinei nokuva mafuta akasununguka, ongororo observational vanoratidza kuwirirana ne kufutisa uye anoenderana zvirwere (18, 19, 20). Kana iwe unofanira kushandisa sweeteners, sarudza Stevia.
  • “Diet” uye “pasi-mafuta” zvigadzirwa: Vazhinji izvi “zvokudya utano” havasi utano zvachose. Avanotarisira kuti kwazvo kupatsanurwa uye akatakura shuga kana chakagadzirwa sweeteners. Agave manyuchi anongova zvakaipa sezvo shuga.
  • Zvikuru kupatsanurwa zvokudya: Zvokudya kuti une kupatsanurwa kazhinji risinganyanyi zvinovaka muviri uye mukuru hakuvaki uye sokurwarirwa makemikari.
    Unofanira kuverenga chirungiso mazita. Imi kushamiswa uwandu “zvokudya utano” anogona ane shuga, gorosi nezvimwe zvinokuvadza ingredients.

Healthy Foods kudya

Unofanira kudya dzinongoitika zvokudya, unprocessed kuti vanhu vari majini kujairana kudya. Zvakatsvakurudzwa zvinoratidza kuti zvekudya vakadaro huru utano (21, 22, 23, 24).

Nokuti vanhu Vakagwinya vanotenda uye havafaniri uremu, hapana zvachose hapana chikonzero yakaonekwa kuti ndeyechokwadi kudzivisa tubers akafanana matapiri uye zvinozipa nembatatisi, kana hutano asiri gluten tsanga yakaita oats uye mupunga.

Kana wakafuta kana vane metabolic nyaya (yakaderera HDL, mukuru LDL remafuta akawandisa, triglycerides, dumbu mafuta, etc.) unofanira kuita zvose mukuru-carb zvokudya (25, 26).

  • Meat: Beef, gwayana, nyama yenguruve, huku, etc. Vanhu ndadya nyama kwemazana ezviuru zvemakore. Unprocessed nyama zvakanaka iwe, kunyanya kana mhuka vakadya zvakasikwa zvokudya (kufanana nyama kubva mhou uswa-zvokudya).
  • Hove: Fish mukuru. Very utano, mukuzadzikisa uye akapfuma naOmega-3 mafuta acids nezvimwe zvinovaka muviri. Unofanira kudya hove (zvimwe nemafuta hove dzakaita Sarimoni) vhiki ose.
  • Eggs: mazai ndezvimwe zvezvisarudzo zvidyo zvinovaka panyika. The mondo ndicho muviri uye healthiest chikamu. Omega-3 mazai ndezvinorondedzerwa.
  • Vegetables: Rine nokusanzwira zvakawanda zvinovaka muviri zvinokosha dzemuviri. Idya muriwo ose zuva.
  • Fruit: Berekanai siyana, inonaka, zviri nyore kugadzira uye akapfuma nokusanzwira vhitamini C. Ivo waroora runako mukuru mu shuga, saka kudya zvine mwero kana unofanira kuderedza uremu.
  • Nuts uye mbeu: omuamanda, fruit, mbeu sunflower, etc. Rich mu zvinokurisa siyana, asi yakakwirira kwazvo macalorie. Idya zvine mwero kana unofanira kuderedza uremu.
  • Matapiri: Root miriwo akafanana matapiri uye zvinozipa mbatatisi Vakagwinya, asi vanenge vachiri mudenga carbs. Idya zvine mwero kana unofanira kuderedza uremu.
  • High-mafuta dheri: Cheese, ruomba, ruomba, renguva mafuta yogati, etc. Rich mune mafuta utano uye calcium yakawanda. Dairy kubva mhou uswa-zvokudya zvichava akapfuma vhitamini k2, izvo zvinokosha chaizvo kuti utano (27, 28, 29).
  • Kwemafuta uye mafuta: mafuta Olive, ruomba, mafuta, etc. Sarudza zvine mafuta kuti mukuru-kupisa achibika kufanana pani chakabikwa, ivo itsige pakupisa.

Chii Kunwa?

  • Coffee: Coffee akanaka uye akapfuma chaizvo antioxidants, asi vanhu vane hanya kuti zvine caffeine vanofanira kudzivisa izvozvo. Dzivisa kofi kumanheru nokuti kunogona kukanganisa hope dzako.
  • Tea: Tea akanaka, akapfuma antioxidants uye ane zvakawanda zvishoma zvine caffeine pane kofi.
  • Water: Unofanira kunwa mvura yose zuva uye kunyanya kumativi vanga vaneta. No chikonzero kunwa tani rose Zvisinei, nyota iri rakanaka akavimbika chokukomborerwa nezvaunoda.
  • Carbonated mushaba pasina chakagadzirwa sweeteners wakanaka.
    Dzivisa zvinwiwa vane shuga uye chakagadzirwa sweeteners, muchero muto, mukaka uye doro.

Simple ushe: Usanwa macalorie.

Panezvisina nemwero

dzezvivi izvi zvinogona kuitwa nguva nenguva.

  • Dark Chocolate: Sarudza makemikari chocolate 70% but kana kupfuura. Dark chokoreti akapfuma mafuta utano uye antioxidants.
  • Doro: Sarudzai pakaoma waini uye anonwa dzinenge dzisina kuwedzerwa shuga kana carbs: vodka, whiskey, etc.

Vangani Carbs Per Day?

Izvi zvinosiyana pakati vanhu.

Vanhu vakawanda vanonzwa zvakanaka kudya zvishomanana carbs (pasi 50 magiramu) apo vamwe vanodya magiramu sezvinongoitawo 150, riri kuderera-carb.

Unogona kushandisa nhamba idzi senhungamiro:

  • 10-20 magiramu pazuva: Very pasi, havagoni kudya chero carbs kunze yakaderera-carb miriwo. Zvakakodzera kana uine yakawanda uremu kurasikirwa kana kana uine chirwere cheshuga uye / kana kuti metabolic syndrome.
  • 20-50 magiramu pazuva: Kana uchida kuderedza uremu nokukurumidza. Unogona kudya vakasvimha miriwo uye chimwe chidimbu muchero pazuva.
  • 50-150 magiramu pazuva: Kana uchida kuwana Zvakanyanya Kunaka Panguva Yepamuviri utano uye kuderedza mukana wako chirwere mararamiro-ukama. Pane nzvimbo muchero wandei pazuva uye kunyange zvishoma utano sitachi vakaita matapiri uye mupunga.

Kana iwe kudzikisa makabhohaidhiretsi pazasi 50 magiramu pazuva, unogona kudya shuga, chingwa, Pasta, zviyo, mbatatisi uye vaifanira zvibereko imwe zuva.

I dzinorumbidza kusika munhu akasununguka nhoroondo pamusoro Fitday kuti danda zvokudya zvako yaunodya kwemazuva mashomanana. Izvi nzira huru kuwana vanonzwa kuti uwandu carbs muri kudya.

Achinyevera For chirwere cheshuga: Carbs vari kudya dzaputswa kupinda shuga iri zvomudumbu turakiti, ipapo vanopinda muviri sezvo ropa shuga. Kana iwe udye zvishoma carbs, unofanira zvishoma insulin uye zvinodhaka shuga-richikwidibira.

Zviri ngozi chaizvo kana ropa shuga rako anosiya pazasi pamwero (yomuropa). Kana uine chirwere cheshuga, bvunza chiremba wako usati yokuderedza carbohydrate yaunodya.

Nei Kune Shanda?

Vanhu vakashanduka sezvo muvhimi vemizambiringa kwemazana ezviuru zvemakore.

Zvokudya zvedu zvachinja zvinoshamisa muna zvokurima pakuru, anenge 10,000 apfuura.

Zvisinei, kuchinja uku ishoma zvichienzaniswa hombe tishandurwe isu ndamboona mumakore mashoma emakore pamwe ano chikafu kugadzira.

Zviri zvakajeka kuti vanhu nhasi vari kudya kudya yakasiyana chaizvo kubva kudya madzitateguru edu aifarira yose shanduka.

Kune akawanda “chinyakare” nevanhu pasi pose kuti vachiri kurarama sezvo muvhimi vemizambiringa, kudya dzinongoitika zvokudya. vanhu ava rakaonda, mune utano wakanakisisa uye vakawanda zvirwere zviri kuuraya dzokumadokero nevanhu mamiriyoni vari mashoma kana vasiko (30, 31).

Ongororo dzinoratidza kuti kana vanhu kudya dzinongoitika zvokudya zvavaiva yedu muvhimi-muunganidzi madzitateguru (anonziwo paleolithic kudya), ivo uremu uye ona kuvandudzwa muhombe muhutano (21, 22, 23, 24).

Insulin

Insulin ichinyatsozivikanwa yaro basa kutamira shuga kubva ropa uye muzvitokisi. Kwevamwe muna jekiseni, kana kuramba acho, kunokonzera chirwere cheshuga.

Asi jekiseni anewo mamwe mabasa ari mumuviri. Jekiseni anoudza masero mafuta kuti kubereka mafuta uye kurega rokukoromorwa pasi kuti Vanotakura mafuta. Kana jekiseni yomuropa marefu, muviri anosarudza kuti kunyudza kusvika mafuta muzvitoro kupa simba.

Pane Western, mukuru-carb zvokudya, jekiseni yomuropa marefu dzose nguva, anochengeta mafuta vakachengeteka rakanyatsozarirwa kure ari mafuta mumasero.

Carbs ndiwo mutyairi chikuru jekiseni secretion. A pasi carb Zvokudya lowers uye zviyero ropa shuga uye saka lowers jekiseni yomuropa (32, 33, 34).

Kana jekiseni rovira, muviri kuwana nyore macalorie mumabhatiri mafuta mumasero, asi zvinogona kutora mazuva mashomanana kuti ajairane unopfuta mafuta pane carbs (35, 36).

Low carbohydrate zvokudya vane satiating chaizvo. Nzara rovira uye vanhu vanotanga vapiwa kudya macalorie mashoma kupfuura ivo kupisa, izvo chinoita uremu (37).

The chikuru mukana yakaderera carb zvinodyiwa kuti unogona kudya kusvikira kuzara uye uremu vasingaverengerwi macalorie. Idya yakaderera-carb uye iwe kudzivisa yakaipisisa divi mugumisiro mafuta munotinyima zvokudya: nzara.

Health Benefits ane Low Carb Diet

It vanowanzochema kusanzwisisa, kunyange pakati utano nenyanzvi, kuti pasi-carb zvokudya zviri zvimwe zvakaipa utano. Vanhu vanoita kwakadaro pachena havana hanya kuongorora kubva pakutsvakurudza.

chikuru nharo dzavo ndechokuti pasi-carb zvokudya vakaipa nokuti uri mudenga zvine mafuta, iyo anomutsa remafuta akawandisa uye anoita mwoyo chirwere.

Asi kuongorora kuchangobva kuitwa kunoratidza kuti hapana kunetseka pamusoro. Yakazara mafuta mutsai HDL (zvakanaka) remafuta akawandisa uye kushandura “zvakaipa” remafuta akawandisa kubva diki, gobvu LDL (chakaipa kwazvo) kune hombe LDL riri benign (38, 39, 40, 41).

Chokwadi ndechokuti zvine mafuta haakonzeri mwoyo chirwere. Izvi zvaingoreva Manyepo kuti asina vaudzewo (42, 43, 44).

Low-carb zvokudya chaizvoizvo kutungamirira mamwe uremu uye zvimwe zvinhu zviri zvinokonzera njodzi zvichienzaniswa yakaderera mafuta zvokudya (45, 46).

  • mafuta muviri: A low-carb zvokudya, akadya kusvikira kuzara, kazhinji anoita zvakawanda mafuta kurasikirwa pane yakaderera mafuta zvinodyiwa kuti mafuta kukunyimai (47, 48, 49).
  • Blood shuga: Chimwe zviratidzo chirwere cheshuga uye metabolic chirwere inzvimbo yakakwirira shuga ropa, iro zvinokuvadza zvikuru pamusoro kwenguva. Low-carb zvokudya nechepazasi shuga ropa (50, 51, 52, 53, 54).
  • BP: Kana BP yakakwirira, kunoita kuti aende pasi yakaderera carb zvokudya (55, 56, 57).
  • High triglycerides: Ava mafuta kuti tenderedza kumativi muropa uye vane simba ngozi nokuda zvemwoyo chirwere. Low-carb zvokudya triglycerides kudzika zvikuru kupfuura yakaderera-mafuta zvokudya (58, 59, 60).
  • HDL (zvakanaka) remafuta akawandisa: Kazhinji, une zvakawanda pamusoro remafuta akawandisa “yakanaka” zvinoreva une yakaderera mukana zvemwoyo chirwere. Low-carb zvokudya kusimudza HDL remafuta akawandisa kupfuura yakaderera-mafuta zvokudya (61, 62).
  • sdLDL (yakaipa) remafuta akawandisa: Low-carb zvokudya kukonzera LDL remafuta akawandisa kuchinja kubva diki, gobvu LDL (zvakaipa) kuti LDL guru ndiro benign (63, 64).
  • Zvakareruka: Low-carb zvokudya kuzviratidza kuva nyore kuomerera pane yakaderera-mafuta zvokudya, zvimwe nokuti hazvina zvakakodzera kuverenga macalorie uye nenzara, riri arguably akaipisisa divi mugumisiro kudhayeta (65, 37).
    Mashoko pamusoro wakaratidzwa kuti zvechokwadi randomized dzinodzorwa nemiedzo – kuongorora kwesayenzi kuti vari mureza pakutsvakurudza goridhe.

Common Low-Carb Side Migumisiro Pakutanga

Apo carbs vari kudya vari kutsiviwa mapuroteni uye mafuta, zvinhu zvakawanda zvinofanira kuitika kuti muviri zvakanyanya kushandisa mafuta sezvo mafuta.

Pachava zvikuru kuchinja hormone muviri anofanira mudzakisirwa kumusoro kutanga kutsva zvikurukuru mafuta pachinzvimbo carbs kugadzirwa makemikari. Izvi zvinogona kutora kwamazuva mashoma uye kwadzakabva azere zvingatora mavhiki.

Common divi migumisiro mumazuva mashoma okutanga dzinosanganisira:

  • kurwadziwa nemusoro
  • kunzwa Lightheaded
  • kuneta
  • kugumbuka
  • kupatira

Side Marwadzo kazhinji nounyoro uye hapana kunetseka pamusoro. muviri wako rave kutsva kunyanya carbs kwemakumi emakore, zvinotora nguva kuti ajairane kushandisa mafuta sezvo chikuru mafuta kunobva.

Uku kunonzi “yakaderera carb dzihwa” uye vanofanira kuva pamusoro mukati memazuva 3-4.

On yakaderera carb zvokudya, zvinokosha chaizvo kudya mafuta zvakakwana. Fat ndiye tsime idzva huni muviri wako. Kana kudya yakaderera-carb uye kuderedzwa mafuta, ipapo uchazova unonetsekerei uye kusiya zvose.

Chimwe chinhu chinokosha kuziva kuti jekiseni anoita itsvo batisisa yavaibvisa. Kana muchidya zvishoma carbs, itsvo kusunungura yavaibvisa. Uyu ndiwo mumwe zvikonzero vanhu vanorasikirwa bloat kwazvo uye mvura uremu mumazuva mashoma okutanga.

Kuti tikurire kurasikirwa uku yavaibvisa unogona kuwedzera zvakawanda munyu kuti zvokudya zvako kana mukombe muto ose zuva. A bouillon kuutio zvazvichanyungudutswa mukombe nemvura inopisa ine 2 magiramu ose yavaibvisa.

Vanhu vazhinji vanoti vanonzwa nani kupfuura pamusoro yakaderera carb zvokudya, kana kutanga kwadzakabva nguva yapera.

Kana musingadi kunzwa zvakanaka, achiwedzera zvimwe mafuta uye yavaibvisa vanofanira nokuuchengeta.

A Meal Plan Zvinogona Kuponesa Upenyu Hwako
Uyu mharidzo kudya zano vhiki imwe kuti anopa asingasviki 50 magiramu pamusoro carbs pazuva.

Day 1 – Monday:

  • Breakfast: Omelet nemiriwo siyana zvakakangwa mu ruomba kana mafuta womukokonati.
  • Lunch: Grass dzakakodzwa yogati pamwe blueberries uye zvishomanana maarumondi.
  • Dinner: Cheeseburger (hapana bun), vakashumira nemiriwo uye Salsa mumuto.

Day 2 – Chipiri:

  • Breakfast: Bacon uye mazai.
  • Lunch: zvasara burgers uye veggies kubva usiku pamberi.
  • Dinner: yakabikwa Salmon nomukaka wakafa uye miriwo.

Day 3 – Wednesday:

  • Breakfast: Eggs uye miriwo, zvakakangwa mu ruomba kana mafuta womukokonati.
  • Lunch: kuti shrimp Salad neimwe mafuta omuorivhi.
  • Dinner: Grilled chicken nemiriwo.

Day 4 – China:

  • Breakfast: Omelet nemiriwo siyana zvakakangwa mu ruomba kana mafuta womukokonati.
  • Lunch: Smoothie pamwe womukokonati mukaka, michero, omuamanda uye mapuroteni upfu.
  • Dinner: Steak uye veggies.

Day 5 – Chishanu:

  • Breakfast: Bacon uye Eggs.
  • Lunch: Chicken Salad neimwe mafuta omuorivhi.
  • Dinner: Pork ndokucheka nemiriwo.

Day 6 – Mugovera:

  • Breakfast: Omelet pamwe veggies siyana.
  • Lunch: Grass yakakodzwa yogati pastries, yemikokonati flakes uye zvishomanana fruit.
  • Dinner: Meatballs nemiriwo.

Day 7 – Sunday:

  • Breakfast: Bacon uye Eggs.
  • Lunch: Smoothie pamwe womukokonati mukaka, zvishoma inorema ruomba, chocolate-flavoured mapuroteni upfu uye michero.
  • Dinner: Grilled huku mapapiro nevamwe mbishi sipinachi kurutivi.

Shingaira kuti zvinosanganisira-siyana miriwo zvaunodya. Kana uchida kugara pazasi 50g pamusoro carbs pazuva zvino unogona zvakanaka mune chimwe chidimbu michero kana zvimwe michero ose zuva.

Organic uye uswa dzakakodzwa zvokudya ndezvinorondedzerwa, asi chete kana iwe unogona kuzvitenga nyore. Just kuedza nguva dzose kusarudza mudukusa kupatsanurwa sarudzo mukati wako mutengo siyana.

Zvakadini Snacks?

Hapana uchapupu nesayenzi unofanira kuti udye zvakawanda kupfuura 3 zvokudya pazuva. Kana nenzara pakati zvokudya, heano mazano mashomanana nezvikafu zvishoma kuti vari utano, nyore inotakurika uye zvinonaka.

  • Full-mafuta yogati
  • A chidimbu muchero
  • Baby makerotsi
  • Hard-vakabika mazai
  • A vashomanana nzungu
  • zvinosara
  • Vamwe chizi uye nyama