Ngaba Ukutya Kukunyuka Ingozi YeGout kunye ne-Osteoporosis?
Izidlo eziphantsi kwe-carb zithandwa yaye ziphikisana ngexesha elifanayo. Xa singasetyenziswanga ngesondlo esifanelekileyo kwingqondo, ukutya okuncinci kwe-carb kungaholela kwiingxaki zezempilo ezinde. Phakathi kwabo kukho ukwanda komngcipheko we-gout kunye ne-osteoporosis.
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Iincwadi, iimveliso kunye neeprogram ezikhuthaza ukulahlekelwa kwesisindo zorhwebo elikhulu. Ukutya kweefad kuye kwondla ukulahlekelwa kwesisindo seminyaka emininzi.
Sekunjalo, izidlo ziza kwaye zihambe. Ngaba sinokukhumbula namagama azo zonke izicwangciso zokulahlekelwa kwesisindo esithandwayo?
Kude kangakanani ixesha lokutya kwefad lihlala kuxhomekeke kakhulu kwi:
- Kunzima kangakanani ukulandela.
- Ingaba iziphumo ezikhawulezayo zingafumaneka.
Izidlo ezidumile
Ukuba awuzange uve nge-"car-low" yokutya, awukhangeli okanye ulalele. Kuyo yonke indawo. Amagama e-buzz "i-carb ephantsi" sele ehlaselwa ngamanqaku amaningi okutya okunokwenzeka.
Izidlo eziphantsi kwe-carb eziye zadala uluntu oluninzi luquka:
- I-Atkins Diet
- Diethydrate Addict's Diet
- Isidlo seSouth Beach
- I-SugarBusters!
- Ummandla
Uluntu luye lwaba luhle kwaye alubi. Iingxelo zeempumelelo zokulahlekelwa kwexesha elifutshane kunye namazinga aphuculweyo we-cholesterol enhle (HDL) kunye ne-triglycerides ziqhelekile. Ngakolunye uhlangothi, iingxelo zeempembelelo zempilo ezingalunganga zibonisa icala elingalunganga kwezinye zezi zidlo.
Abanye oogqirha, izondlo kunye nabaphandi banokungabaza ukhuseleko lwezidlo eziphantsi.
Indlela Abasebenza ngayo
Ingqiqo ebalulekileyo emva kokutya kwe-carb ephantsi kukuba i-carbohydrate ikhuthaza ukuveliswa kwe-insulin ekhuthaza ekuhlaleni amanqatha.
Ngokukodwa , yile ndlela isebenza ngayo:
- Ukunyuka kwe-carbohydrates imihla ephantsi kwenza ukuba umzimba utshise i-carbohydrate egciniweyo yamandla.
- Njengoko le nkqubo yokutshisa i-carbohydrates egcinwe (aka glycogen) ivela, amanzi akhululwa, kwaye ukulahleka kwesisindo kulandela.
- Umzimba uqala ukutshisa i-fat for energy.
Ukutya okunjalo kuthiwa yi "ketogenic" yokutya kuba ibangela ukuqokelela kweetoni (nge-mveliso ye-fat oxidation) egazini (elikhutshwe yizintso).
Inkolelo: Kwimeko yento ebizwa ngokuthi i-ketosis engapheliyo okanye i-benign dietary ketosis, umntu ulahlekelwa isisindo kungakhathaliseki ukuba ziphi iikhalori ezigqityiweyo kwi-fat and protein.
Imiphumo yexesha elide lempilo
Ngoku ngoku siqonda ngokucacileyo oko kukutya kwe ketogenic, ukhuseleko lokutya okunjalo lubuyela kumbuzo. Uphando lwexesha elide kunye nemiphumo ye-carb ephantsi yokutya kuphandwa kwaye akukho bungqina obucacileyo okanye obuqinileyo obukhoyo.
Xa kuthelekiswa nezikhokelo zesizwe zokutya kunye nokulahleka kwesisindo, ezinye izitya eziphantsi kwe-carb ziqulethe ixabiso eliphezulu lamanqina azalisiweyo, iiprotheni zezilwanyana kunye ne-cholesterol. Ngelo xesha, abanalo izondlo, i-fibre, kunye ne-carbohydrates enzima ebonwa yimfuneko yokugcina impilo enempilo.
Iingcali zezempilo ezibonisa ukuxhalaba ngokukhuseleka kwexesha elide zibonisa ukuba izidlo ezincinane ze-carb zingakhusela ingozi yezifo ezithile ezifana:
- Isifo sentliziyo
- Cancer
- Isifo seReal
- Gout
- Osteoporosis
Izidlo ezincinane zeCarb kunye neGout
I-Gout yenye yeentlobo ezibuhlungu kakhulu ze-arthritis. Ulungelelaniso oluphakanyisiweyo phakathi kokutya okuncinci lwe-carb kunye nomngcipheko ophezulu we-gout kubonakala.
I-Gout ibangelwa ngaphezu kwe-uric acid emzimbeni. Ukutya okunokutya okucebileyo kwi- purines (okt inyama, inkukhu, ivenkile, i-nuts, amaqanda, njl.) Kamva zigqitywe zibe yi- uric acid emzimbeni.
Ngokutsho kwe-NIH, ukutya okungaphantsi kwe-130 gram ye-carbohydrate ngosuku kunokukhokelela ekwakheni kweetononi egazini lakho. I-Ketosis inokuphakamisa amanqanaba e-uric acid.
Izidlo ezincinane zeCarb kunye ne-Osteoporosis
I-osteoporosis yimeko ebonakaliswa yilahleko yentsholongwane yesithambo, okubangelwa ngamathambo ahlambulukileyo. Amathambo aseBrithani aphantsi kokuphuka. Inkqubo yesifo ingazinzi (ngaphandle kwempawu) amashumi eminyaka.
Kukho ukunyuka kwengozi ye-osteoporosis kunye ne-carb yokutya ephantsi apho ukulahleka kwe-calcium kunokubangelwa ukuba i-protein intake ihlale iphezulu kwaye i-calcium intake ihlala iphantsi. Umlinganiselo wesilwanyana kwi-protein ye-protein yongenayo ingabangela negalelo lokulahleka kwethambo.
Ngaphantsi
Njengoko kubonakala ngokuhlalutya ukuxhaphaka kwedatha yokutyeba, ukulahleka kwesisindo kubaluleke kakhulu. Nangona kunjalo, kubalulekile ukuqaphela ukuba akuzona zonke izidlo eziphilileyo kwaye abanye banokuba nemiphumo emibi yexesha elide lempilo.
Kufuneka uxoxe ngesimo sakho sempilo kunye nogqirha wakho ngaphambi kokukhetha isicwangciso sokulahlekelwa kwesisindo. Ngokubambisana, ungahlaziya iinkcukacha zakho zezokwelapha kunye nokukhetha, kwaye unethuba elingcono lokuphepha imiphumo emibi yesicwangciso esithile sokulahlekelwa kwesisindo.
Kwabanye, kungenokwenzeka ukuba imfundiso endala yokutya 'ngaphantsi nokusebenzisa ngaphezulu' yinto efunekayo.
Iinkcukacha ezithe xaxe:
- Amanqanaba angaphezulu Ukwandisa ubuhlungu
- 15 Iingcamango eziqhelekileyo malunga nobukhulu-Ukulahlekelwa, Ukutya kunye nokutya
Imithombo:
Izidlo ze-carbohydrates: Ngaba zikhuselekile kwaye ziyasebenza? MayoClinic.com, 11/26/03.
Isikhokelo soMgqirha kwiidlobhydrate ezithandwayo zokunciphisa umzimba, iCleveland Clinic Journal of Medicine, 9/2001.