Zvokudya zvakaderera-carb zvave zvakakurumbira kwemakumi emakore.
Ivo vaimbopokana zvakanyanya, asi vachangobva kuwana kugamuchirwa kukuru.
Zvokudya zvakaderera-carb zvinowanzoita kuti uremu huwedzere kudarika kudya kwemafuta mashoma, kunyanya munguva pfupi ().
Vanovandudzawo zviratidzo zvakawanda zvehutano, zvakadai seropa triglycerides, HDL (yakanaka) cholesterol, shuga yeropa, uye ropa (,,,,,).
Zvisinei, marudzi mazhinji eiyi modhi yemagetsi aripo.
Heano 8 nzira dzakakurumbira dzekutevera yakaderera-carb kudya.
Zviri mukati
1. Chikafu chekudya chakaderera-carb
Iyo yakajairika yakaderera-carb yekudya haina tsananguro yakatarwa.
Inongonzi chikafu chakaderera-carb kana chikafu chinorambidzwa.
Iyi nzira yekudya inowanzove yakaderera mumacarbohydrates uye yakakwirira muprotein pane yakajairwa kudya kwekuMadokero. Inowanzosimbisa nyama, hove, mazai, nzungu, mhodzi, miriwo, michero uye mafuta ane utano.
Iwe unofanirwa kuderedza kudya kwako kwepamusoro-carb chikafu sezviyo, mbatatisi, zvinwiwa zvine shuga uye shuga yakakwira-junk foods.
Kurudziro pazuva kazhinji zvinoenderana nezvinangwa zvako uye zvaunofarira. Musoro wakajairika ungataridzika seizvi:
- 100-150 magiramu. Rudzi urwu rwakagadzirirwa kuchengetedza uremu kana kugara uchikwiridzira maekisesaizi. Inosiya nzvimbo yemichero yakawanda uye kunyange zvimwe zvekudya zvine sitachi sembatatisi.
- 50-100 magiramu. Rudzi urwu rwakagadzirirwa kuderedza uremu zvishoma nezvishoma uye zvakatsiga kana kuchengetedza uremu. Pane nzvimbo yemiriwo nemichero yakawanda.
- Asingasviki 50 magiramu. Izvi zvakagadzirirwa. Idya miriwo yakawanda, asi deredza kudya kwako michero kune michero ine yakaderera glycemic index (GI).
SUMMARY Kudya kwako kwakaderera-carb kune macarbohydrates mashoma uye mapuroteni akawanda pane kudya kwakajairika. Inokurudzirwa kudya kwekabhohaidhireti kunoenderana nezvinangwa zvemunhu uye zvaunofarira.
2. Ketogenic kudya
Chikafu che ketogenic chikafu chakanyanya kuderera, chine mafuta akawanda.
Chinangwa che a ndechekuchengeta macarbohydrates akadzikira zvekuti muviri wako unopinda mune metabolic state inonzi ketosis.
Mune ino mamiriro, yako insulin mazinga anodonha uye muviri wako unoburitsa akawanda emafuta acids kubva muzvitoro zvemafuta.
Mazhinji eaya emafuta asidhi anoendeswa kuchiropa chako, izvo zvinoashandura kuita ketoni. mamorekuru anonyungudika nemvura anogona kuyambuka chipingamupinyi cheropa-uropi uye anopa simba kuuropi hwako.
Zvadaro, pachinzvimbo chekumhanya pamacarbs, uropi hwako hunotanga kuvimba zvakanyanya neketoni. Muviri wako unogona kuburitsa hushoma hweglucose huchiri kudiwa nehuropi hwako kuburikidza nenzira inonzi gluconeogenesis.
Dzimwe shanduro dzekudya uku dzinotodzikamisa mapuroteni ekudya, nekuti mapuroteni akawandisa anogona kuderedza huwandu hwemaketoni aunogadzira.
Nechinyakare rinoshandiswa kurapa zvinodhaka kurwisa pfari muvana, keto kudya kunogonawo kuva nemabhenefiti kune mamwe tsinga zvirwere uye metabolic matambudziko akafanana Type 2 chirwere cheshuga (, , , ).
Yakavewo yakakurumbira pakurasikirwa kwemafuta - kunyange pakati pevamwe vanovaka muviri - nokuti inzira inobatsira zvikuru yekurasikirwa nemafuta uye inowanzokonzera kuderera kukuru kwechido (,).
A ketogenic diet inosanganisira zvokudya zvakakwirira mumafuta. Makabhohaidhiretsi anowanzo kuganhurirwa kune isingasviki makumi mashanu - uye dzimwe nguva zvishoma se50-20 - magiramu pazuva.
Chikafu chekudya keto chinonzi standard ketogenic diet (SKD).
Nekudaro, pane zvimwe zvakasiyana zvinosanganisira zvine hungwaru kuwedzera macarbohydrates:
- Targeted Ketogenic Diet (TKD). Mune iyi vhezheni, iwe unowedzera zvidiki zvecarbs zvakatenderedza Workouts.
- Cyclic Ketogenic Diet (CKD). Mhando iyi inoda kuti iwe utevedzere ketogenic kudya kwemazuva mazhinji, asi chinja kune yakakwira-carb kudya kwemazuva 1-2 pavhiki.
SUMMARY Chikafu che ketogenic (keto) chinosanganisira kudzikisa macarbohydrates akakwana kuita kuti metabolic state inonzi ketosis. Icho chikafu chakasimba kwazvo chekurasikirwa kwemafuta uye chinogona kudzivirira kubva kune dzakawanda zvirwere.
3. Low Carb uye Fat (LCHF)
inomirira "low carb, high fat." Iyo yakanaka yakajairwa yakaderera-carb kudya, asi nekunyanya kukoshesa kwakazara.
Inonyanya kutarisa nyama, hove uye shellfish, mazai, mafuta ane utano, miriwo, mukaka, nzungu uye michero.
Iyo yakakurudzirwa carbohydrate yekudya iyi inogona kubva pamakumi maviri kusvika ku20 magiramu pazuva.
SUMMARY Iyo LCHF yekudya ndeye yakaderera-carb yekudya inotarisa zvakanyanya pane yakazara, isina kugadziriswa chikafu.
4. Low-Carb Paleo Diet
Parizvino ndiyo imwe yenzira dzakakurumbira dzekudya munyika. Inokurudzira kudyiwa kwechikafu chaigona kunge chiripo munguva dzePaleolithic - isati yasvika shanduko yekurima nemaindasitiri.
Maererano nevanotsigira paleo, kudzokera kune kudya kwemadzitateguru ako ekare kunofanira kuvandudza hutano nokuti vanhu vangadai vakashanduka uye vakagadziriswa kuti vadye zvokudya zvakadaro.
Ongororo dzinoverengeka dzinoratidza kuti kudya kwepa paleo kunogona kutungamirira pakurasikirwa, kuderedza shuga yeropa, uye kuvandudza zvirwere zvemwoyo zvinokonzera ngozi (,,).
A paleo diet haisi yakaderera-carb netsanangudzo, asi inowanzove yakaderera-carb mukuita.
Inotarisa nyama, hove, hove, mazai, miriwo, michero, tubers, nzungu uye mbeu. Chikafu chakasimba che paleo chinobvisa chikafu chakagadzirwa, shuga yakawedzerwa, zviyo, nyemba uye mukaka.
Kune akati wandei mamwe mavhezheni akakurumbira, akadai sePrimitive Plan uye Perfect Health Diets. Zvese zvinowanzove zvakaderera zvakanyanya mumacarbohydrates pane zvakajairwa chikafu chekuMadokero.
SUMMARY Kudya kwePaleolithic kunosanganisira kudya zvokudya zvisina kugadziriswa zvingangove zviripo kune madzitateguru ako ePaleolithic. Kunyangwe isiri yakaderera-carb, inogona kugadziridzwa kuti igare nemararamiro akadai.
5. Kudya kweAtkins
Uku ndiko kunonyanya kuzivikanwa kwakaderera-carb kudya. Izvi zvinosanganisira kucheka zvese zvakakwirira-carb zvekudya uchiri kudya mapuroteni akawanda nemafuta sezvaunoda.
Chikafu chakakamurwa kuita zvikamu zvina:
- Chikamu 1: Kubatanidzwa. Idya isingasviki magiramu makumi maviri emacarbohydrates pazuva kwemavhiki maviri.
- Chikamu chechipiri: Kuenzanisa. Zvishoma nezvishoma wedzera mamwe nzungu, miriwo yakaderera-carb, uye michero.
- Chikamu chechitatu: Budiriro. Sezvaunoswedera kune chinangwa chako uremu, wedzera mamwe carbs kusvikira uremu hwako huchidzikira.
- Chikamu chechina: Kuchengetedza. Idya zvakanyanya sekushivirira kwemuviri wako usingadzore huremu hwawakarasikirwa.
Chikafu cheAtkins pakutanga chaive nedhimoni, asi tsvakiridzo yazvino inoratidza kuti zvese zvakachengeteka uye zvinoshanda chero bedzi fiber intake yakakwana. Kudya uku kuchiri kufarirwa nhasi.
SUMMARY Kudya kweAtkins kwave kwakakurumbira kwemakore anopfuura makumi mana. Ichi chikafu che40-phase low-carb chinokubvumira kuti udye mafuta akawanda uye mapuroteni.
6. Eco-Atkins
Chikafu chinodaidzwa kuti Eco-Atkins inongova vegan vhezheni yekudya kweAtkins.
Inosanganisira kudya kwezvirimwa uye zvigadzirwa zvakakwirira muprotein uye / kana mafuta, zvakadai se gluten, soy, nzungu uye mafuta emiriwo.
Inenge 25% yemakoriyori ayo anobva kumacarbohydrates, 30% kubva kumapuroteni uye 45% kubva kumafuta.
Saka nekudaro, yakakwira mumacarbohydrates pane yakajairwa yeAtkins kudya, asi ichiri yakaderera pane yakajairika kudya.
Chidzidzo chemwedzi mitanhatu chakaratidza kuti kudya kweEco-Atkins kwakatungamirira kukurasikirwa kukuru kwehuremu uye kuwedzera kukuru kwehutano hwehutano hwemwoyo pane kudya kwe-carb ().
SUMMARY Iyo Eco-Atkins yekudya ndeye vegan vhezheni yekudya kweAtkins. Kunyangwe iyo yakakwirira mumacarbohydrates pane yakajairwa yeAtkins kudya, ichiri yakaderera zvakanyanya mumacarbohydrates kana ichienzaniswa neakawanda ezvinomera uye vegan kudya.
7. Zero-carb
Vamwe vanhu vanosarudza kubvisa macarbohydrates kubva mukudya kwavo.
Izvi zvinodaidzwa kuti hapana-carb kudya uye kazhinji zvinosanganisira chikafu chemhuka chete.
Vanhu vari pakudya pasina-carb vanodya hove, mazai, uye mafuta emhuka semafuta nemafuta. Vamwe vacho vanoisawo munyu nezvinonhuwira.
Hapana zvidzidzo zvenguva pfupi yapfuura zvinoratidza kuti kudya kwe-no-carb kwakachengeteka. Pane imwe chete nyaya yekudzidza - kubva ku1930 - umo varume vaviri vakadya nyama chete uye nhengo kwegore asi vakaratidzika kuva vane hutano ().
Kudya kusina-carb kunoshaya zvimwe zvakakosha, zvakadai sevhitamini C uye vitamini C. Nokuda kwechikonzero ichi, kazhinji hazvikurudzirwi.
SUMMARY Vamwe vanhu vanotevera kudya kwe-no-carb, iyo isingabatanidzi zvese zvekudya zvezvirimwa. Hapana zvidzidzo zvemhando yakaitwa pane iyi nzira yekudya, uye kazhinji haina kukurudzirwa.
8. Low-Carb Mediterranean Diet
Iyo shampoo inonyanya kufarirwa, kunyanya pakati pevashandi vehutano.
Inobva pakudya kwechinyakare kubva kunyika dzeMediterranean kubva pakutanga kwezana remakore rechi20.
Zvidzidzo zvinoratidza kuti kudya uku kunogona kubatsira kudzivirira chirwere chemwoyo, kenza yemazamu uye rudzi rwechipiri chirwere cheshuga (,,).
Iyo yakaderera-carb yeMediterranean yekudya pateni inoteedzerwa mushure mekudya kwayo mazita, asi inomisa yakakwira-carb chikafu senge zviyo zvese.
Kusiyana nekudya kwakaderera-carb, inoisa zvakanyanya kusimba pahove dzine mafuta pane nyama tsvuku uye zvimwe pamafuta akaita sebhota.
Chikafu chakaderera cheMediterranean chikafu chinogona kunge chiri nani pakudzivirira chirwere chemoyo pane zvimwe zvakaderera-carb kudya, kunyange izvi zvinoda kusimbiswa mune zvidzidzo.
SUMMARY A low-carb Mediterranean diet yakafanana neanogara akaderera-carb kudya. Zvisinei, zvinosanganisira hove dzakawanda uye mamwe mafuta omuorivhi.
Chinonyanya kukosha
Kana uri kufunga kuedza hurongwa, sarudza chirongwa chinoenderana nemararamiro ako, kudya kwaunofarira, uye zvinangwa zveutano hwako.
Izvo zvinoshanda kune mumwe munhu zvinogona kusashanda kune anotevera, saka kudya kwakanakisisa kwauri ndiko kwaunogona.
