Ngezinhlobonhlobo zofulawa ezibonakala zingenamkhawulo, akumangazi ukuthi abantu abaningi banentandokazi uma kuziwa ekuphekeni nasekubhakeni. Kodwa uma ulandela ukudla okune-carbohydrate ephansi noma okune-ketogenic, ungase uzibuze mayelana nama-carbohydrates kufulawa ohlukene, ikakhulukazi ovame ukukhuluma ngokwesiko.
Lo mhlahlandlela uzokunikeza lonke ulwazi oludingayo ukuze unqume ukuthi usengaba nofulawa njengengxenye yempilo yakho ephansi ye-carb keto. Kodwa okokuqala, ungase udinge isifundo sokuvuselela ukuthi uyini ngempela ufulawa.
Okuqukethwe
Yini ufulawa?
Ufulawa impushana eyenziwe ngokugaya okusanhlamvu.
Hlobo luni lokusanhlamvu, ungase ubuze? Izinhlamvu zikakolweni zivame ukusetshenziswa, kodwa uhlobo lukafulawa luyahlukahluka kuye ngokuthi kungakanani okusanhlamvu okugciniwe ngesikhathi sokugaya. Izingxenye ezintathu zokusanhlamvu zihlanganisa i-endosperm, bran, kanye negciwane. Nakhu okuthe xaxa kungxenye ngayinye yalezi.
# 1: i-endosperm
Iningi lofulawa omhlophe osobala obonakala namuhla uqukethe kuphela le ngxenye yokusanhlamvu. I-endosperm iyisikhungo esinesitashi sokusanhlamvu. Iqukethe ama-carbohydrate, amaprotheni namafutha amancane.
# 2: ilondoloziwe
I-bran yengeza ukuthungwa, umbala, kanye ne-fiber kufulawa. Le ngxenye igobolondo langaphandle lokusanhlamvu. Lesi yisici esinikeza ufulawa ophelele wokusanhlamvu ukuthungwa kwawo okumaholo nombala onsundu.
#3: igciwane
Ingxenye yesithathu yokusanhlamvu igciwane, isikhungo sokuzala esiqukethe iningi lezakhamzimba. Ufulawa oqukethe igciwane kuyo yonke inqubo yokugaya uyoba namavithamini namaminerali acebile uma kuqhathaniswa nolunye ufulawa.
Lezi yizinto eziyisisekelo uma kuziwa ekubunjweni kofulawa. Kodwa kuthiwani ngezinhlobo ezahlukene zikafulawa? Uma uke waya endaweni yokubhaka esitolo segrosa yangakini, kungenzeka ubone izinhlobonhlobo zefulawa Ukukhetha.
Ezinye zezinhlobo zefulawa zakudala zihlanganisa:
- Ufulawa ongaxutshiwe.
- Ufulawa wesinkwa
- Ufulawa wekhekhe.
- Ufulawa wekhekhe.
- Ufulawa ozikhukhumeza.
- Ufulawa kakolweni.
- Ufulawa welayisi.
- Ufulawa kabhontshisi wesoya.
- Ummbila.
Ulwazi Lokondliwa Kokudla Kofulawa Kakolweni
Ngayo yonke inhloso, ufulawa kakolweni ocebile, inkomishi eyodwa cishe inamagremu angu-96 wama-carbohydrate, amagremu angu-2 wamafutha, namagremu angu-13 wamaprotheni.
Uma ufuna i-fiber yokudla, lokho kungase kube nzima ukukuthola. Inkomishi eyodwa kafulawa kakolweni iqukethe amagremu angu-3 kuphela efayibha, okuholela kumagremu angaba ngu-93ama-carbohydrate.
Lokho kungama-carbohydrate amaningi.
Impela, ukudla okune-carb ephezulu, kodwa ungase umangale ukuzwa ukuthi ufulawa owenziwe yonke into unenani elithile lokudla okunempilo. Uma kukhulunywa ngamavithamini namaminerali, ufulawa unothile kokumbalwa okuhlanganisa i-folate, i-choline, i-betaine, i-calcium, i-magnesium, i-phosphorus, ne-potassium ( 1 )( 2 ).
Ufulawa ungena kanjani ekudleni kwe-ketogenic?
Uma ifika zokudla okufanele uzigweme ekudleni okune-carb ephansi noma ketogenic, ufulawa wezinjongo zonke ungenye yazo.
Akukhona nje kuphela ukuthi iphezulu kuma-carbohydrate, kodwa futhi iphezulu ku-gluten. Eqinisweni, kunezinkinga ezimbalwa ngofulawa wenhloso yonke okwenza kube umkhiqizo okufanele ugwenywe.
I-Gluten ingabangela izinkinga zokugaya ukudla
I-Gluten ingaba nemiphumela engemihle kubantu abanokuzwela kwe-gluten, okubangela izinkinga eziningi ezihlanganisa ukuqunjelwa, ubuhlungu besisu, ikhanda elibuhlungu, ukukhathala, izinkinga zesikhumba, ukucindezeleka, ukukhathazeka, ukuphazamiseka kwe-autoimmune, ubuhlungu bamalunga, ubuhlungu bemisipha kanye nenkungu yobuchopho.
Ukolweni wenhloso yonke kanye nofulawa omhlophe uyaxutshwa
Iningi lofulawa odumile namuhla, njengofulawa omhlophe kanye nokolo, ngokuvamile u-bleach futhi uhlala ohlelweni lokugaya ukudla.
Kodwa-ke, kubantu abangenayo inkinga nge-gluten noma ezinye izinkinga zokugaya ukudla, ufulawa omncane njalo nje kungaba kuhle ekudleni okuphansi kwe-carb. Nakuba kuzodingeka ukuthi kube ingxenye encane kafulawa ukuze uhlale ungaphansi kwama-carbohydrate ohlosiwe ngosuku, inani elincane akufanele. ukukukhipha ku-ketosis.
Kuyingozi kwabanesifo sikashukela
Kanye nalabo abazwela i-gluten, abanesifo sikashukela kufanele bagweme ukolweni ophelele noma ufulawa owenziwe yonke into ngokuphelele.
Ukudla okune-glycemic ephezulu kuthinta ngokushesha ushukela wegazi, okungaba yingozi kwabanesifo sikashukela.
Uma ungafuni ukuhlala kude nofulawa ngokuphelele, ukudla okune-glycemic ephansi njengofulawa ama-alimondi kanye nofulawa i-coco ayagaywa futhi amuncwa kancane kancane, akhiqize ukukhuphuka kancane kancane kushukela wegazi kunokuba unyuke ngokushesha.
Izinhlobo zikafulawa ongena gluten
Ingabe wonke ufulawa ongenayo i-gluten muhle ekudleni kwe-ketogenic? Impendulo emfushane ithi cha. Lokhu kungenxa yokuthi akuwona wonke ufulawa ongenayo i-gluten ane-carbohydrate ephansi.
I-cornmeal ayinayo i-gluten, kodwa ummbila unama-carbohydrate amaningi.
Kodwa-ke, ufulawa we-almond kanye nofulawa kakhukhunathi yizinketho ezinhle ezingenayo i-gluten ezinamafutha amaningi nama-carbohydrate aphansi. Uma ufuna ukwenza okuthile ngofulawa, thanda i-keto cinnamon rolls, sebenzisa ufulawa we-almond kanye noshizi wekhilimu.
Eqinisweni, igama elithi "ufulawa wama-alimondi“Ichaza ngokuphelele. Njengofulawa owenziwe yonke into njengokusanhlamvu okugayiwe, ufulawa we-alimondi ama-alimondi nje agaywa abe yimpushana ongayisebenzisa ekubhakeni. Okuhle kakhulu ukuthi kukhona amagremu ama-3 kuphela engqikithi yama-carbohydrate ku-1/4 indebe kafulawa we-alimondi ( 3 ).
Ungawudla kanjani ufulawa ekudleni okune-carb ephansi
Uma ukhululekile ezimweni zezokwelapha futhi ufuna nje ukuzama ukudla okune-carb ephansi noma i-keto, kungase kube khona indawo kafulawa ekudleni kwakho, kodwa ngokwesisekelo esincane.
Zama i-cyclical keto diet (CKD)
Olunye uhlobo lokudla kwe-ketogenic, i I-cyclical keto diet (CKD), ivumela inkululeko eyengeziwe ngama-carbohydrate, ingeza amahora angu-24-48 wokulayisha ama-carbohydrate isonto ngalinye noma amabili. Kodwa-ke, i-ERC inconywa kuphela kubasubathi abaziqeqesha ngomfutho ophezulu futhi badinga ukuthi izitolo zabo ze-glycogen zigcwaliswe. Cishe akulona iningi labantu abafunda lesi sihloko.
Uma udla ama-carbs amaningi kakhulu ngaphandle kwaleli windi lokulayishwa kwe-carb, maningi amathuba okuthi uzokhishwa ku-ketosis futhi umzimba wakho uzoqala ukufuna ama-carbs kaphethiloli futhi.
Uma umgomo wakho uwukuhlala ku-ketosis, inketho yakho engcono kakhulu kungaba ukusebenzisa ufulawa we-carb ephansi njengofulawa kakhukhunathi noma ufulawa we-alimondi. Noma yimuphi omunye ufulawa wamantongomane njengofulawa we-walnut. Lezi zinketho zilungele ukubhaka izibiliboco zakho ozithandayo ngenkathi ugcina ukudla kwakho kwe-carb kuphansi.
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Zama lokhu low carb pizza uqweqwe noma wena i-carb ephansi ye-gingerbread cookies enziwe ngofulawa kakhukhunathi nofulawa we-alimondi.
Ngesikhathi se-ketosis, i-metabolism yakho iyashintshwa ngokoqobo, lapho umzimba wakho ubheka amafutha ukuze uthole uphethiloli esikhundleni samacarbohydrates.
Ngakho-ke, njengoba ungacabanga, ukubuyela ku-ketosis kungaba nzima kwabanye abantu abangabonakala besebumnyameni. umkhuhlane we-keto. Yingakho kungcono ukumane ugweme ufulawa ekudleni kwakho futhi uzisindise ikhanda elibuhlungu.
Hlakanipha mayelana nama-carbohydrate akufulawa
Nakuba zikhona izimo lapho ufulawa uphansi kuma-carbohydrates, kufanele uqaphele ngama-carbohydrate akufulawa. Uma ubheke ukuthuthukisa impilo yakho yonke futhi unciphise ukudla kwakho kwe-carbohydrate, kufanele ugweme ufulawa ojwayelekile otholakala endaweni yokubhaka, njengalezi ezibalwe ngenhla.
Icala elilinganiselwe lapho ufulawa uzobhekwa njenge-carb ephansi phakathi nezinsuku zokulayisha i-carb ze- ERC. Kulokhu, umuntu angakwazi ukugcwalisa izitolo zakhe ze-glycogen cishe ngama-70% engqikithi yawo yekhalori etholakala kuma-carbohydrate.
Ngenhlanhla, kunezinye izindlela eziningi zikafulawa we-carb ophansi zokwenza amaswidi owathandayo futhi uzitike ekugcwaliseni okuthandayo. Ukusebenzisa ufulawa we-alimondi noma ufulawa kakhukhunathi kuthatha ukukhathazeka ngokuthi ngabe ulandela imigomo yakho yezempilo futhi kuzokuvumela ukuba ujabule kancane ngaphandle kokuzizwa uncishwa.
Unayo iresiphi oyintandokazi enye enye yefulawa we-carb ephansi? Yigcine futhi uyisebenzise kwezinye izindlela zokupheka.