Son ƙari da ƙari akan abincin da ke cin ƙananan abinci mai ƙarin kuzari. Muna magana ne game da salon cin abinci irin su keto ko paleo. A cikin kowane hali, ko kun kasance mai son carbohydrate, ko ba ku ba Ba cuta ba sanin wadanda zaka iya cinye su cikin lafiyayyar hanya.
Saboda haka, a cikin labarin yau bari muyi magana game da wadanene carbohydrates da aka sani da lafiya kuma waɗanne ne ya kamata mu yi ƙoƙari mu guji idan muna son samun ingantaccen abinci ta hanyar yin fare akan abinci na ainihi.
Menene lafiyayyun carbohydrates?
Amfani da carbohydrates da mutane keyi yana ƙaruwa cikin decadesan shekarun nan. Wannan ya sami tasiri sosai ta hanyar tallan abinci, salon rayuwa mai sauri da ake buƙata daga gare mu a lokuta da yawa ko fuskokin rayuwar mu da dogaye da dai sauransu.
Duk da haka, Akwai karatuna da yawa wadanda ke alakanta amfani da sinadarin carbohydrates da yawancin cututtukan da muke fama da su a yau. Cututtuka kamar su kiba, ciwon suga, cututtukan da suka danganci matsalolin hormonal, matsalolin fata, cututtukan autoimmune, matsaloli game da metabolism, da sauransu.
Wataƙila kuna iya sha'awar:
- Autoimmune hypothyroidism ko Hashimoto
- Polycystic Ovarian Syndrome (PCOS) da abinci mai gina jiki
- Tsarin insulin Menene shi? Ta yaya zan sani idan ina da shi?
Menene ya faru lokacin da kuka cinye carbohydrates?
Lokacin da jikinmu yake hadewa, sai su zama sunadaran cikin jini. Gabas Karuwar glucose mai yawa yana sa jikin mu samar da insulin don magance glucose. Duk wannan na iya zama wata muhimmiyar matsalar lafiya cewa cutar da muhimman sassan jikinmu kamar su garkuwar jikinmu.
Koyaya, matsalar da ta fi bayyana ita ce kiba. Babban abin da ke haifar da kiba a wannan yanayin shi ne cewa carbohydrates suna daga matakan insulin a jiki, insulin kuma yana motsa tarin kitse a cikin kwayoyin adipose. Mun gano cewa wannan yawan insulin yana toshe ikon jikinmu na ƙona kitse sabili da haka yana tarawa. A wannan bangaren, insulin mai yawa yana tasiri tasirin mu kuma yana jinkirta shi. Me yasa hakan ke faruwa? Jikinmu na iya cire makamashi daga tushe guda biyu: glucose da mai. Idan har kullum muna samar da gulukos a jikinmu, yana da ma'ana cewa yana aika sigina don cinye glucose da kuma adana mai.
Idan aka fuskance shi da yawan abinci, wanda zai zama makashin jikinmu, kwayar tana aiki ta hanyar toshe siginar insulin tunda tana ɗaukar ciki cewa tana da kuzarin da zai iya ajiyewa (fiye da kima) kuma tana da mai, wanda yake taruwa. Haɗin kitsen mai yana ƙarewa sakamakon ci gaban adipocytes. Wadannan adipocytes da kwayoyin kariya a cikin muhallinsu suna aiki a wannan halin ta hanyar sakin abubuwan pro-inflammatory. Wannan halin kumburin yana haifar da juriya na insulin. Juriya na insulin ya ƙare kasancewa sakamakon kiba, ba dalili ba.
Bugu da kari, dole ne mu kara wani muhimmin abu a duk wannan kuma shine ci. Ba wai kwatsam ba ne cewa waɗancan mutanen da suke yawan amfani da carbohydrates suna jin damuwa game da abinci ko kuma tsananin sha'awar irin abincin.
Kuna iya sha'awar wani labarin inda muke tattauna wannan batun a zurfin zurfi: Cin damuwa: yadda za'a kawar dashi dan samun abinci mai kyau
Shin dukkanin carbohydrates iri daya ne?
Yanzu, gaskiya ne cewa ba dukkan carbohydrates za'a iya danganta su da irin wannan tasirin a jikin mu ba kuma cewa carbohydrates ba mai cutarwa bane. Matsalar ta ta'allaka ne da cin zarafin su, cin zarafin da ke ƙaruwa a kowace rana a cikin al'umma, musamman yayin tunani game da duk kayayyakin da muke cinyewa waɗanda ke ɗauke da gari (burodi, taliya, burodi, kek, da sauransu) don samun ɗan ra'ayin.
Daga cikin waɗannan samfuran, Wadanda za a guji duk su ne wadanda aka gyara.
Zabar mafi kyawun carbohydrates don ci
Babban mahimmanci shine yawancin samfuran carbohydrates suna da kumburi ga jikinmu. Babu shakka, ba duk mutane ke da kumburi iri ɗaya ba, wasu za su zama marasa haƙuri wasu kuma ba za su ma san illar da hakan ke haifarwa a jikinsu ba. Koyaya, ya shafe mu duka. Saboda haka, dole ne guje wa waɗannan nau'ikan carbohydrates masu kumburi wanda zai zama hatsi.
Lokacin yin sayan, hanya mafi kyau don zaɓar kyakkyawan carbohydrates shine koyaushe zaɓi abinci akan samfuran. Idan muka zabi abinci muna zaban gaske, abinci mai gina jiki. Wadannan nau'ikan carbohydrates sune kayan lambu, kayan lambu da 'ya'yan itace. Idan muka zabi kayayyaki, ban da zabar sinadarin carbohydrates wadanda basu da lafiya kuma hakan zai tilasta mana cin abinci fiye da kima, zamu zabi wasu abubuwa wadanda suke tare da kayan da aka ambata kuma hakan na iya zama cutarwa kamar wasu abubuwan adana abubuwa, launuka da karin abubuwa.
Idan kana so ka ci gaba mataki daya, Daga cikin duk abincin da za mu zaɓa, za mu iya zaɓar waɗanda ke da ƙimar sinadirai masu yawa. Ta wannan hanyar ba za mu ci carbohydrates ba tare da ƙari ba, amma za mu rufe bukatunmu na ma'adanai da bitamin.
A takaice:
- Fifiko da shan kayan lambu, tubers da ‘ya’yan itace.
- Matsakaici ko kauce wa kayayyakin hatsi kamar su burodi, taliya, fulawa ...
- Guji suga.
Ta yaya kuma yaushe za a cinye waɗannan nau'ikan ƙwayoyi masu ƙoshin lafiya?
Iyakar mu a cikin amfani da carbohydrate za mu saita ta jikinmu. Dole ne mu guji abin da muke ci yana kunna mana tsarin hedonic tunda wannan zai sa mu cinye ƙari. Saboda haka Idan muna jin tsoro mu ci, za mu san cewa muna da yawan carbohydrates, koda kuwa bayan cin abinci mun ji ciwon kai, yana nufin cewa a cikin wannan abincin mun sami yawan carbohydrates. Da kyau, guji isa waɗannan mahimman bayanai, don haka muna ba da shawarar mai zuwa:
Ka bar abincin farko na yini ba tare da carbohydrates kuma ka adana su da rana da yamma. Ta wannan hanyar za mu tsawaita lokacin da jikinmu ke da tsayayyun matakan glucose da insulin. Menene ƙari, yawan amfani da lafiyayyen carbohydrates a cikin abincin ƙarshe na yini zai taimaka mana yin barci mafi kyau.
Wataƙila kuna iya sha'awar:
- Keto ko low-carb rage cin abinci ga mata
- Munyi magana game da karin kumallo: waɗanne abinci ne suka fi kyau don karya azumi?
- Azumi lokaci-lokaci, yana da fa'ida? Yaya za ayi?