Yiyiphi enye into ephantsi yokutya kwe-carb, kwaye ngaba ikhuselekile kubantwana? Ngaba kunokunciphisa i-carbohydrate yokutya kunceda abantwana abatsha kakhulu ?
Izidlo eziphantsi kweCarb - Imbali
I-carb ephantsi (i-carbohydrate ephantsi) isathenjwa kakhulu, kunye nabantu abadala bexhala malunga nokutya kwe-South Beach, ukutya kwe-Atkins, kunye nokutya okupaketheweyo okufumaneka "njenge-carb".
Xa kuziwa kwondlo, kunjalo, siyazi ukuba abantwana abancinci abantu abadala. Iimfuno ezixutywayo zihluka phakathi kwabantu abadala nabantwana, okuphakamisa umbuzo: Ngaba ezi zidlo zikhuselekile ukuba abantwana badle rhoqo? Ngaba siyakwazi ukuguqulela into esiyayaziyo kubantu abadala ukuze benze iingcebiso kubantwana? Yaye kunye nentlungu yesantya yesifo sexesha lethu, ingadla i-carb yokutya yohluka?
Izidlo eziNcinci
Ukuze uxoxe ngokutya kwe-carb ephantsi, kunceda ukuchaza ubungakanani bezondlo kwi " ukutya rhoqo" yaseMelika. Kwidlo yokutya:
- I-10 ukuya ku-12% yeekhalori zivela kwiprotheni.
- 50 ukuya kwi-60% yeekhalori zivela kwi-carbohydrates.
- I-30% yeekhalori ezivela kumafutha (kunye ne-monounsaturated kunye ne-polyunsaturated fats zikhethwa ngaphezu kwamafutha azalisiweyo afana nalawo atholakala kwimveliso yezilwanyana.)
Ngokwahlukileyo, kwi-carb low diet:
- I-10 ukuya kwi-20% yeekhalori zivela kwi-carbohydrate.
- Ama-80 asele ukuya kuma-90% eekhalori aphuma kwiiprotheni kunye namafutha.
Uninzi lwezidlo eziphantsi kwe-carb nazo zikhuthaza ukupheka ushukela okanye i-carb elula ezinobungakanani be- glycemic index , ezinokuphakamisa ishukela legazi ngokukhawuleza kunokuba i-carbohydrates ephezulu iphezulu. Siza kuthetha ngokutya okuthe ngqo kwi-carb ephantsi kokutya, kodwa okokuqala, makhe sithethe malunga nokusetyenziswa kwesi sondlo kubantwana.
Izidlo ze-Carb eziNcinci zabantwana - ukhuseleko njengezantsi
Kubalulekile kwinqaku yokuqala ukuba uphando lubonisa ukuba ukutya okunomdaka ophantsi okuncinci kunokuba nefuthe elibi kwixesha elifutshane kunye nexesha elide lempilo yabantwana kunye nabaselula.
Olunye uphando olwenziwa kwindlela yokutya yesantya kuthiwa abo batya ukutya okuncinci kwe-carb babenokutya kunye nezityalo kunye nemifuno embalwa kunezo zokutya eziphezulu. La bantwana babenokudla okudliwayo kwimizimba kwaye bongeza amafutha okubangelwa i-cholesterol ephezulu. Ukongezelela, abo beesidlo esiphantsi se-carb badla i-fiber encinane kunye ne-vitamin C kunezo zokutya eziphezulu.
Iziphumo zexesha elide azizange zivavanywe kulolu cwaningo, kodwa siyazi kwezinye iimeko ezininzi ukuba ukutya okuninzi kwiziqhamo, imifuno kunye nefiber kubalulekile ekulondolozeni izifo.
Enye inkxalabo kukuba ukutya okuncinci kwe-carb kunokuba nzima kubafundi ukuba balandele, kwaye banokufumana umthwalo oswelekileyo ekudleni xa bebuyela kwiindlela zabo zangaphambili zokutya. Ezinye iingcali nazo zixhalabele ukuba ukutya okuninzi kwiprothini / ephantsi kwecarb ingaba nefuthe elide elide kwixesha lentliziyo yengane kunye neentso.
Ukutya kweCarb ephantsi kunye noThuthulo olusisiswini - Inzuzo kunye neengxabano
Siyazi ukuba iziganeko zobunzima bebuntwaneni zikhula eUnited States.
Impembelelo yale nto iya ngaphaya kwe "ibukeka" kunye neengcamango zengqondo "zamathambo athile." Imiphumo yempilo yobuthakathaka buntwaneni , njengabantu abadala, abavela kwisifo sikashukela ukuba baphelelwe i-apnea .
Abaphandi baye bazama ukucacisa izizathu zesantya sokukhawuleza kokukhula komntwana. Kubonakala kungenangqondo ukuba ubunzima phakathi kwentsha bunyukile, inani leekhalori ezidliwayo ekudleni komntwana aluzange litshintshe kakhulu kule minyaka engama-30 edluleyo.
Yintoni abaphandi abayicinga ngayo kukuba, nangona ukungabikho komzimba kunokudlala indima enkulu, isixa kunye noluhlobo lwe-carbohydrates edlayo lugxile.
Kucingelwa ukuba ukutya okuphezulu kwe-glycemic kubangela ukuba i-insulin ibe yimfihlo emva kokuba idle, oko kukukhokelela ekuzuzeni ubunzima.
Nangona uphando oluncinane luye lwaqhutywa kwizinto ezidliwayo ze-carb zezingane, olunye uphando lubonise ukuba abantwana abangaphezu komzimba othe xaxa benza ngcono ekudleni kwe-carb ngokutya okuncinci. Abaphengululi baphetha ngokuthi i-carb ephantsi "yokutya ibonakala iyindlela ephumelelayo yokulahleka kwexesha elifutshane kwiintsholongwane ezingaphezulu."
Abafundi kule sifundo babedla ngaphezu kwama-20g we-carb ngosuku ngalunye kwiiveki ezimbini, okwenyuka kwesa kwi-40g ye-carb ngeveki 3 ukuya kwe-12 ngokubanika ukuba badle izithelo ezininzi, izantyambo kunye neentlobo ezipheleleyo. Bavunyelwe ukuba badle amaprotheni amaninzi, amafutha kunye neekhalori ezipheleleyo njengoko befuna. Ngokuthelekiswa, iqela leentsha ekutyeni kwe-fat fat lilinganiselwe ngaphantsi kwama-40g weenqatha ngosuku, i-5 servings of starch kunye nokutya okuninzi okunamafutha okutya, izithelo kunye nemifuno abayifunayo kwiiveki ezili-12.
Kuyathakazelisa, emva konyaka omnye, abantwana abangama-36 ekufundweni, omnye umntwana osemncinane kwidlo e-fat-fat, kodwa 8 kwi-low-carb diet, wabuyela emva kokulandelelana. Abaphandi baphetha ukuba oko kusenokuthetha ukuba ukutya okuncinane kwe-carb bekube lula ukuba intsha ilandele.
Xa ucinga ukuba abatsha abanomdla kakhulu "baye bazama yonke into" kwaye baqhubeka besenza ubunzima kwaye abanye banokuhlinzwa, kufuneka uqikelele ukuba ukuzama ukutya okuncinci kunokuphepheka kunezinye iindlela. Ngenxa yemingcipheko kunye nezidingo eziyinkqubo ezondlobisayo zabantwana, ukutya okuncinci kwe-carb kufuneka kulungiswe kuphela phantsi kokukhokelwa kunye nokulawulwa kwonyango lwakho wezilwanyana okanye u-dietician obhalisiwe onamava okulawula abatsha kwiidlo eziphantsi kwe-carb.
Makhe sithethe ngokuthe ngqo oko kukutya kuthathwa njenge-carb ephantsi, kunye noko kukutya okuncinci kwe-carb kubonakala ngathi.
I-Carb Foods ephantsi
Ukutya okuninzi okuphezulu kwi-carbs kubonakala ngathi izinto ezinokuthi abantwana bathande kakhulu, umzekelo, isinkwa, i-pasta, ingqolowa, iifatate, i-cereal, kunye nejusi yezithelo.
Ngakolunye uhlangothi, ukutya okuphantsi kwe-carb, ngaphezu kwendawo yokutya e-low-carb ezidlulileyo kunye nokutya okutya, zibandakanya:
- Izilwanyana ezinomdla, inkukhu kunye nentlanzi
- Ushizi
- Amaqanda
- Ipeanut butter
- Imifino, njengetetesi, isipinashi kunye ne-kale
- Ibrokholi
- Iimbotyi eziluhlaza
- Utamatisi
- IiKaroti
- Ierberberries
- Ujodo
- IiApile
- Blueberries
- Peaches
- Cantaloupes
- I-applesauce engaphendulwanga
- Nuts
- Imbewu yelanga
- Jello
- Yogurt engenashukela
- Ubisi lwe-soy obungapheliyo
- Ubisi obuncinane-i-carb (i-Hood Calorie Countdown Dairy Beverage, eneentyatyambo ezinobumba)
- Isonka se-Low-carb
- I-pasta ye-Low-carb (i-Dreamfields pasta)
Ukutya okuKhuphekileyo kweCarb okanye "Ukumodareyitha kuyo yonke into"
Ekubeni iingcali ezininzi zitsho ukunyuka kokunyuka kwengane kuba abantwana badla amaninzi ama-carbs kule mihla, ngakumbi iishukela ezilula, nangona umntwana wakho engaqali ukutya okuncinci, ukujonga ngakumbi i-carbs yinto efanelekileyo.
Ukongeza ekusebenziseni okungakumbi nokutya ukutya okuphezulu, ukuphepha ukutya okuphezulu, ukutya okunamafutha aphezulu kunye nokutya kunye nayiphi na ifayibhile okanye ngaphezulu kwama-10% amanqatha amaninzi anokunceda ukukhuthaza ukutya okuninzi kwe-carb kunye nokuphepha Ukutya okuphezulu kwe-carb eyenziwe ngamashukela alula, afana:
- Isonka esingumhlophe (khetha isinkwa santlanu kunoko)
- I-Soda kunye neziphuzo ziselo
- Isinkwa sakusasa sakusasa
- Iitshiphs zamazambane
- Iigwele, ii-pie kunye nama-brownies
- I-Candy nezinye izinto zokutya ezingenamsoco
Kanye kunye nobisi obuncinci obuncinane kunye nobukhulu bomlinganiselo obudala ubudala, oku kuguqulwa kokutya okuncinci kunokutya okulungileyo kubantwana, kuba akuyiyo ingqongqo kwaye kulula ukuyilandela.
Ukutshintsha Ukutya Kwezingane Zakho
Ukwazi into ethile, kwaye uyifake kwisenzo, zizinto ezimbini ezihlukeneyo, njengokuba abaninzi abazali bayaziqonda kakuhle. Abanye abantwana banokutya, ngoko unokwenza ntoni ukuba ube nethuba elihle lokuphumelela?
- Yiyeke ngokukhawuleza - Yenza utshintsho kwisondlo somntwanakho ngokukhawuleza, kunokuba bonke bekanye.
- Indlela yokutya yokutya okunempilo - Into efanelekileyo ongayenza yokutya komntwana wakho kukutya kakuhle.
- Yenza kube mnandi.
- Yenza into enomdla - Kukhona i-oodle yeengcamango zobuciko kwi-intanethi ukwenzela ukuba nesidlo esisodwa sinomdla ngakumbi.
- Khumbula iintlobo ezahlukeneyo - ukufumana okumangalisa kwizifundo ezininzi kuye kwaba kukuba ukutya ezahlukeneyo ngamanye amaxesha kunokubaluleka ngokufumana ezinye izondlo. Zama ukukhonza umntwana wakho "imibala yobuninzi."
- Kwakhona, khumbula ukumodareyitha - Olunye utshintsho, nangona lusempilweni ngokumodareyitha, lunokuba lubi xa lithathwa ngokugqithiseleyo.
- Ungaphinda ufune ukujonga ezi ziphulo zokulahlekelwa kwesisindo sezingane ezingabonakali ukuba zinciphise umzimba .
Imithombo:
Greene-Finestone, L., Campbell, M., Evers, S., no-I. Gutmanis. Iidlo ze-carbohydrates-density diets zixhomekeke kwiindawo zokutya ezihlwempuzekileyo. Umbhalo we-American Dietetic Association . 2005. 105 (11): 1783-8.
Johnston, B., Kanters, S., Bandayrel, K. et al. Ukuthelekiswa kokulahleka kwesisindo phakathi kweenkqubo ezidityanisiweyo zokutya ekukhuleni kwabantu abangaphezu komzimba kunye nabakhulu kakhulu: ukuhlaziywa kwemeta. JAMA . 312 (9): 923-33.
Levine, M., Jones, J., kunye noD. Izidlo ze-carbohydrate eziphantsi: Ukuvavanya isithuba sezesayensi nolwazi, isishwankathelo se-ILSI North America Workshop. Umbhalo we-American Dietetic Association . 2006. 106 (12): 2086-94.
Schwingshackl, L., Hobl, L., noG. Hoffman. Iimpembelelo zenkcazo ye-glycemic ephantsi / umthamo ophantsi we-glycemic vs index of glycemic index / high glycemic diet diet on overweight / obesity kunye nemingcipheko echaphazelekayo kubantwana nakwishumi elivisayo: ukuhlaziywa okucwangcisiweyo kunye nokuhlaziywa kwemeta. Ingxelo Yokutya . 2015. 14:87.
I-Slyper, A. I-epidemic ye-fetes epidemic: izibangela kunye neengxabano. Umbhalo we-Clinical Endocrinology kunye neMetabolism . 2004. 89 (6): 2540-7.
Sondike, S., Copperman, N., kunye noMnu Jacobson. Iimpembelelo ze-low-carbohydrate yokutya ekulahlekeni kwesisindo kunye nomngcipheko we-cardiovascular factor in adolescents. Journal of Pediatrics . 2003. 142 (3): 253-8.
I-Truby, H., Baxter, K., Barrett, P. et al. I-Smart Study ye-Smart: iilingo ze-carbohydrate ezincitshisiwe ngokungapheliyo ngokubhekiselele kwisondlo esincinci se-fat loss for weight loss in adolescents. BMC yezeMpilo . 2010. 10: 464.