Nazarin 23 akan Caran Carb da Fatananan Kayan Abinci - Lokaci don Ritaya Fad

Wadatacce

• Karatun
• Rage nauyi
• LDL (mara kyau) cholesterol
• HDL (mai kyau) cholesterol
• Amintattun abubuwa
• Sugar jini, matakan insulin da kuma ciwon sukari na II
• Ruwan jini
• Mutane nawa suka gama?
• Abubuwa masu illa
• Layin kasa

Idan ya zo ga rage nauyi, masana masu gina jiki sukan yi muhawara a kan batun “carbohydrates da mai.”

Yawancin kungiyoyin kiwon lafiya na yau da kullun suna jayayya cewa abinci mai wadataccen mai zai iya haifar da matsalolin lafiya, musamman cututtukan zuciya.

Suna ba da shawarar abinci mai ƙarancin mai, wanda ke ƙuntata mai mai ƙarancin ƙasa da 30% na yawan adadin kuzari.

Koyaya, yawan karatun da akeyi yana ƙalubalantar tsarin mai ƙarancin mai.

Da yawa yanzu suna jayayya cewa ƙaramin abinci mai ƙarancin abinci, wanda ya fi girma a kitse da furotin, na iya zama mafi tasiri ga magance da hana kiba da sauran yanayi.

Wannan labarin yana nazarin bayanan daga nazarin 23 wanda yake kwatanta ƙananan carb da mai ƙarancin abinci.

Dukkanin karatun jarabawa ce ta bazuwar, kuma dukkansu sun bayyana ne a cikin ladabi, wallafe-wallafe masu nazari.

Karatun

Yawancin karatun da ke kwatanta ƙananan carb da ƙoshin mai mai mai da hankali ga mutane tare da:

• kiba
• rubuta ciwon sukari na 2
• ciwo na rayuwa

Masu binciken yawanci suna auna abubuwa kamar:

• asarar nauyi
• matakan cholesterol
• triglycerides
• matakan sukarin jini

1. Foster, G. D. et al. Gwajin gwaji na ƙananan abinci mai ƙarancin carbohydrate don kiba.New England Jaridar Magunguna, 2003.

Cikakkun bayanai: Manya sittin da uku tare da kiba sun bi ko dai mai ƙarancin mai ko ƙaramin abincin carbi na tsawon watanni 12. Restricungiyar mai ƙarancin mai ƙarancin kalori.

Rage nauyi: Bayan watanni 6, ƙananan rukunin carb sun rasa kashi 7% na nauyin jikinsu duka, idan aka kwatanta da ƙungiyar mai ƙarancin mai, wanda ya rasa kashi 3%. Bambancin ya kasance muhimmiyar ƙididdiga a cikin watanni 3 da 6 amma ba a watanni 12 ba.

Kammalawa: Akwai ƙarin asarar nauyi a cikin ƙananan rukunin carb, kuma bambancin ya kasance muhimmi a cikin watanni 3 da 6, amma ba 12. lowungiyar ƙananan carb sun sami ci gaba sosai a cikin triglycerides na jini da HDL (kyakkyawan cholesterol), amma sauran masu nazarin halittu suna kama da juna tsakanin ƙungiyoyi .

2. Samaha, F. F. et al. Carbohydarancin carbohydrate kamar yadda aka kwatanta da abinci mai ƙarancin mai a cikin kiba mai tsanani.New England Jaridar Magunguna, 2003.

Cikakkun bayanai: A cikin wannan binciken, mutane 132 da ke da kiba mai ƙarfi (matsakaicin BMI na 43) sun bi ko dai mai ƙarancin mai ko kuma ƙaramin abincin carbi na tsawon watanni 6. Da yawa suna da ciwo mai illa ko kuma ciwon sukari na 2. Waɗanda ke kan abinci mai ƙarancin mai suna da ƙarancin abincin kalori.

Rage nauyi: Lowananan rukunin carb ɗin sun rasa matsakaicin fam 12.8 (kilogiram 5.8), yayin da rukunin masu ƙarancin mai suka rasa fam 4.2 kawai (kilo 1.9). Bambancin ya kasance muhimmiyar ƙididdiga.

Kammalawa: Waɗanda suka bi tsarin cin abincin ƙananan ƙwayoyi sun rasa kusan ninki uku fiye da waɗanda ke kan abincin mai ƙarancin mai.

Hakanan akwai bambanci mai mahimmanci na ilimin lissafi a yawancin masu sarrafa halittu:

• Amintattun abubuwa ya fadi ta 38 mg / dL a cikin ƙananan rukunin carb, idan aka kwatanta da 7 mg / dL a cikin ƙungiyar mai ƙarancin mai.
• Sashin insulin an inganta shi akan ƙananan abincin carb, amma ya ɗan ƙara tsanantawa akan abincin mai ƙarancin mai.
• Azumin glucose na jini matakan sun faɗi ta 26 mg / dL a cikin ƙananan rukunin carb, amma ta 5 mg / dL ne kawai a cikin ƙungiyar mai ƙarancin mai.
• Insulin Matakan sun ragu da 27% a cikin ƙananan rukunin carb, amma ya tashi kaɗan a cikin ƙungiyar mai ƙarancin mai.

Gabaɗaya, ƙaramin abincin carb ya samar da fa'idodi masu yawa don nauyi da mahimman masu sarrafa halittu a cikin wannan binciken.

3. Sondike, S. B. et al. Jaridar ilimin yara, 2003.

Cikakkun bayanai: Matasa talatin tare da kiba sun bi ko dai abincin ƙananan carb ko abincin mai ƙarancin mai na makonni 12. Babu wani rukuni da ya hana cin abincin kalori.

Rage nauyi: Wadanda ke kan karancin abinci sun rasa fam 21.8 (kilogiram 9.9), yayin da wadanda ke cin abinci mai kiba suka rasa fam 9 kawai (kilogiram 4.1). Bambancin ya kasance muhimmiyar ƙididdiga.

Kammalawa: Lowungiyar ƙananan carb ɗin ta rasa nauyin 2.3 sau da yawa kuma tana da raguwa mai yawa a cikin triglyceride da ƙananan ƙwayoyin cholesterol (ba HDL) ba. Jimla da low-density lipoprotein (LDL) - ko “mummunan” cholesterol - sun faɗi a cikin ƙungiyar mai ƙarancin mai kawai.

4. Brehm, B. J. et al. Gwajin da aka gwada wanda yayi kwatankwacin abinci mai ƙarancin carbohydrate da kuma rage ƙarancin abinci mai ƙarancin kalori akan nauyin jiki da abubuwan haɗarin zuciya da jijiyoyin jini a cikin mata masu lafiya.Jaridar Clinical Endocrinology & Metabolism, 2003.

Cikakkun bayanai: Mata hamsin da uku waɗanda ke da kiba amma suna cikin ƙoshin lafiya suna bin ko dai mai ƙarancin mai ko ƙaramin abinci mai ƙarancin abinci na tsawon watanni 6. Lowungiyar mai ƙarancin mai ƙayyade yawan kuzarin su.

Rage nauyi: Waɗanda ke cikin ƙananan rukuni sun rasa kimanin fam 18.7 (kilogram 8.5), yayin da waɗanda ke cin abinci mai ƙarancin nauyi suka rasa matsakaicin fam 8.6 (kilogram 3.9). Bambanci yana da mahimmanci a ƙididdigar watanni 6.

Kammalawa: Lowungiyar karamar carb ta rasa nauyi sau 2.2 kamar na mai ƙarancin mai. Ruwan jini ya inganta sosai ga kowane rukuni, amma babu wani bambanci mai mahimmanci tsakanin ƙungiyoyin.

5. Aude, Y. W. et al. .Labaran Magungunan Cikin Gida, 2004.

Cikakkun bayanai: Mutane sittin tare da kiba sun bi ko dai ƙaramin abincin da ke cike da mai mai ƙamshi, ko kuma mai ƙarancin abinci mai gina jiki dangane da Tsarin Ilimin Ilimin Choasa na Kasa (NCEP). Sun bi abincin har tsawon makonni 12

Duk kungiyoyin biyu sun hana cin abincin kalori.

Rage nauyi: Carungiyar ƙananan carb sun rasa matsakaita na fam 13.6 (kilogiram 6.2), yayin da ƙungiyar mai ƙarancin mai suka rasa fam 7.5 (kilogram 3.4). Bambancin ya kasance muhimmiyar ƙididdiga.

Kammalawa: Lowungiyar ƙananan carb ɗin ta rasa nauyin 1.8 sau da yawa, kuma canje-canje da yawa sun faru a cikin masu nazarin halittu:

• Rabon kugu-zuwa-hip alama ce ga mai ciki. Wannan alamar ta inganta kaɗan a cikin ƙananan ƙwayar amma ba a cikin ƙungiyar mai ƙarancin mai ba.
• Adadin cholesterol inganta a cikin ƙungiyoyin biyu.
• Amintattun abubuwa ya fadi da 42 mg / dL a cikin ƙananan rukunin carb, idan aka kwatanta da 15.3 mg / dL a cikin ƙungiyar mai ƙarancin mai. Koyaya, banbancin bashi da mahimmanci a tsakanin ƙungiyoyi.
• Girman kwayar LDL ya karu da 4.8 nm, kuma yawan karami, LDL mai yawa barbashi ya ragu da 6.1% a cikin ƙananan rukunin carb. Babu wani bambanci mai mahimmanci a cikin ƙungiyar mai ƙarancin mai, kuma canje-canjen ba su da wata mahimmanci a tsakanin ƙungiyoyi.

Gabaɗaya, ƙananan rukunin carb sun rasa ƙarin nauyi kuma suna da ci gaba a cikin wasu mahimman abubuwan haɗari na cututtukan zuciya da jijiyoyin jini.

6. Yancy, W. S. Jr. et al. Tarihin Magungunan Cikin Gida, 2004.

Cikakkun bayanai: A cikin wannan binciken, mutane 120 masu nauyin kiba da masu ɗauke da jini sun bi ko dai ƙaramin carbi ko abinci mai ƙarancin mai na makonni 24. Lowungiyar mai ƙarancin mai ƙayyade yawan kuzarin su.

Rage nauyi: Mutanen da ke cikin ƙananan rukunin sun rasa fam 20.7 (kilogiram 9.4) na duka nauyin jikinsu, idan aka kwatanta da fam 10.6 (kilogiram 4.8) a cikin ƙungiyar mai ƙarancin mai.

Kammalawa: Mutanen da ke cikin rukunin ƙananan ƙwayoyi sun rasa ƙarin nauyin gaske kuma sun sami ci gaba sosai a cikin triglycerides na jini da HDL (mai kyau) cholesterol.

7. Volek, J. S. et al. Nutrition & Metabolism (London), 2004.

Cikakkun bayanai: A cikin binciken da ya shafi mutane 28 masu kiba ko masu kiba, mata suna bin ko dai ƙaramin carbi ko kuma rage cin abinci mara ƙima na tsawon kwanaki 30, kuma maza suna bin ɗaya daga cikin waɗannan abincin na tsawon kwanaki 50. Dukkanin abincin an hana su calori.

Rage nauyi: Mutanen da ke cikin ƙananan rukuni sun rasa ƙarin nauyi. Wannan ya kasance gaskiya ga maza, kodayake sun fi yawan adadin kuzari fiye da ƙungiyar mai kiba.

Kammalawa: Mutanen da ke cikin rukunin ƙananan carb sun rasa nauyi fiye da waɗanda suke cikin rukunin ƙananan mai. Mazajen da ke cin abinci mai ƙarancin abinci sun ninka ninkin na ninki uku fiye da na waɗanda ke cin abinci mai ƙananan kiba.

8. Meckling, K. A. et al. Kwatanta abinci mai-mai mai mai kaza-kaza zuwa rage-kuzari mai rage nauyi a jiki, hadewar jiki, da dalilan da ke tattare da cutar sikari da cututtukan zuciya a rayuwa mai 'yanci, maza da mata masu kiba.Jaridar Clinical Endocrinology & Metabolism, 2004.

Cikakkun bayanai: Mutane arba'in tare da kiba sun bi ko dai ƙaramin carbi ko abinci mai ƙarancin mai na makonni 10. Kowane rukuni yana da adadin kuzari iri ɗaya.

Rage nauyi: Carungiyar ƙananan carb ɗin ta rasa fam 15.4 (7.0 kg), kuma ƙananan mai ƙananan sun rasa fam 14.9 (Kilogiram 6.8). Bambancin bashi da mahimmanci a kididdiga.

Kammalawa: Duk kungiyoyin biyu sun rasa irin wannan nauyin, kuma wadannan ma sun faru:

• Ruwan jini ragu a cikin ƙungiyoyin biyu, duka systolic da diastolic.
• Jimla da LDL (mara kyau) cholesterol ragu a cikin ƙananan mai kawai.
• Amintattun abubuwa ya fadi a cikin kungiyoyin biyu.
• HDL (mai kyau) cholesterol ya tashi a cikin ƙananan rukunin carb, amma ya faɗi a cikin rukunin ƙananan mai.
• Sugar jini ya gangara cikin ƙungiyoyin biyu, amma ƙananan rukunin ƙananan carb ne suka ragu a ciki insulin matakan. Wannan yana nuna ingantaccen insulin.

9. Nickols-Richardson, S. M. et al. Fahimtar yunwa tana da ƙasa kuma raunin nauyi ya fi girma a cikin mata masu fama da ƙiba masu cin ƙananan carbohydrate / furotin-mai gina jiki da abinci mai ƙarancin-carbohydrate / mai-mai-mai.Jaridar Diungiyar Abincin Amurka, 2005.

Cikakkun bayanai: Mata ashirin da takwas tare da kiba, waɗanda basu riga sun kai lokacin haila ba, sun sha ko dai ƙaramin carbi ko abinci mai ƙarancin mai na makonni 6. Abincin mai ƙarancin mai ƙarancin kalori.

Rage nauyi: Waɗanda ke cikin ƙananan rukunin sun rasa fam 14.1 (6.4 kilogiram), yayin da waɗanda ke cikin rukunin masu ƙarancin mai suka rasa fam 9.3 (kilogram 4.2). Sakamakon ya kasance yana da mahimmanci.

Kammalawa: Lossara hasara mafi nauyi ya faru tare da rage cin abincin ƙananan ƙwayoyin, kuma akwai ƙarancin yunwa, idan aka kwatanta da abinci mai ƙarancin mai.

10. Daly, M. E. et al. Sakamakon gajeren lokaci na tsananin ƙuntataccen carbohydrate mai ƙayyadadden shawara a cikin Ciwon sukari na 2.Maganin Ciwon Suga, 2006.

Cikakkun bayanai: A cikin wannan binciken mutane 102 da ke dauke da ciwon sukari na 2 sun karɓi ƙarancin carb ko shawara mai ƙarancin abinci mai ƙarancin watanni 3. An shawarci waɗanda ke cikin ƙungiyar mai ƙarancin mai don rage girman girman.

Rage nauyi: Carungiyar ƙananan carb ɗin ta rasa fam 7.8 (3.55 kilogiram), yayin da rukunin masu ƙarancin mai suka rasa fam 2 kawai (kilogiram 0.92). Bambancin ya kasance muhimmiyar ƙididdiga.

Kammalawa: Lowungiyar ƙananan carb ɗin ta rasa ƙarin nauyi kuma suna da ci gaba sosai a cikin jimlar yawan ƙwayar cholesterol / HDL. Babu bambanci a cikin triglycerides, hawan jini, ko HbA1c (alama ce ta matakan sukarin jini) tsakanin ƙungiyoyi.

11. McClernon, F. J. et al. Kiba (Faduwar Azurfa), 2007.

Cikakkun bayanai: A cikin wannan binciken, mutanen 119 da ke da kiba sun bi ko dai ƙaramin ƙarancin abinci, abincin ketogenic ko kalori mai ƙayyade abinci mai ƙarancin mai na tsawon watanni 6.

Rage nauyi: Mutanen da ke cikin karamar kungiyar sun rasa fam 28.4 (kilogiram 12.9), yayin da waɗanda ke cikin rukunin masu ƙarancin mai suka rasa fam 14.7 (kilogram 6.7).

Kammalawa: Lowungiyar ƙananan carb ɗin ta rasa kusan ninki biyu na nauyi kuma sun sami ƙarancin yunwa.

12. Gardner, C. D. et al. Jaridar Medicalungiyar Magunguna ta Amurka, 2007.

Cikakkun bayanai: A cikin wannan binciken, mata 311 waɗanda ba su taɓa fuskantar haila ba kuma waɗanda suke da kiba ko kiba sun bi ɗayan abinci guda huɗu:

• ƙananan abincin carbin Atkins
• mai ƙoshin ganyayyaki mara ƙanshi Ornish abinci
• da Yankin abinci
• da KOYI abinci

Yankuna da KOYI an iyakance kalori.

Rage nauyi: Atungiyar Atkins ta rasa mafi nauyi - fam 10.3 (4.7 kilogiram) - a watanni 12, idan aka kwatanta da ƙungiyar Ornish da aka rasa fam 4.9 (kilogiram 2.2), rukunin Zone ya rasa fam 3.5 (Kg 1.6), kuma ƙungiyar KOYI ta rasa fam 5.7 (2.6 kilogiram)

Koyaya, banbancin bashi da mahimmanci a cikin watanni 12.

Kammalawa: Atungiyar Atkins ta rasa mafi girman nauyi, kodayake bambancin ba mahimmanci ba ne. Atungiyar Atkins ta sami ci gaba mafi girma a cikin karfin jini, triglycerides, da HDL (mai kyau) matakan cholesterol. Waɗanda suka bi KOYA ko Ornish, waɗanda ke da ƙoshin abinci mai ƙarancin ƙarfi, sun ragu a cikin LDL (mummunan) cholesterol a cikin watanni 2, amma sai tasirin ya ragu.

13. Halyburton, A. K. et al. Jaridar Amurka ta Gina Jiki, 2007.

Cikakkun bayanai: Mutane casa'in da uku masu nauyin kiba ko kiba sun bi ko dai ƙaramin carbi, abinci mai mai mai yawa ko mai mai mai mai yawa, cin abinci mai yawa a cikin makonni 8. Dukkanin kungiyoyin an hana su calori.

Rage nauyi: Lowungiyar ƙananan carb ɗin ta yi asara fam 17.2 (kg 7.8), yayin da rukunin masu ƙarancin mai suka rasa fam 14.1 (Kilogiram 6.4). Bambancin ya kasance muhimmiyar ƙididdiga.

Kammalawa: Lowungiyar ƙananan carb ta rasa ƙarin nauyi. Duk kungiyoyin biyu suna da irin wannan ci gaba a yanayi, amma saurin aiki (gwargwadon aikin fahimta) ya inganta gaba akan cin abincin mara mai.

14. Dyson, P. A. et al. Maganin Ciwon Suga, 2007.

Cikakkun bayanai: Mutane goma sha uku da ke da ciwon sukari da kuma 13 ba tare da ciwon sukari ba sun bi ko dai cin abincin ƙarancin abinci ko na “cin abinci mai ƙoshin lafiya” Wannan ƙayyadadden kalori ne, ƙaramin abinci mai ƙarancin Diabetes UK wanda aka ba da shawarar. Binciken ya kwashe watanni 3.

Rage nauyi: Mutanen da ke cikin rukunin ƙananan carb ɗin sun rasa matsakaicin fam 15.2 (kilogram 6.9), idan aka kwatanta da fam 4.6 (2.1 kilogiram) a cikin ƙungiyar mai ƙarancin mai.

Kammalawa: Lowananan rukunin carb ɗin sun rasa nauyi kusan ninki uku kamar ƙungiyar mai ƙarancin mai. Babu wani bambanci a cikin kowane alama tsakanin ƙungiyoyi.

15. Westman, E. C. et al. Nutrion & Metabolism (London), 2008.

Cikakkun bayanai: Mutum tamanin da huɗu da ke da kiba da kuma ciwon sukari na 2 sun bi ƙananan carb, abincin ketogenic ko kalori sun ƙuntata ƙananan abinci na glycemic na makonni 24.

Rage nauyi: Lowananan rukunin carb ɗin sun rasa ƙarin nauyi - fam 24.4 (kilogiram 11.1) - fiye da ƙananan ƙungiyar glycemic - fam 15.2 (kilogram 6.9).

Kammalawa: Mutanen da ke cikin rukunin ƙananan carb sun rasa nauyi fiye da ƙananan ƙungiyar glycemic. Bugu da kari:

• Hemoglobin A1c ya sauka da 1.5% a cikin ƙananan rukunin carb, idan aka kwatanta da 0.5% a cikin ƙananan ƙungiyar glycemic.
• HDL (mai kyau) cholesterol ya karu a cikin rukuni kaɗan kawai, ta 5.6 mg / dL.
• Magungunan ciwon suga ko dai an rage ko an cire shi a cikin kashi 95.2% na ƙananan rukunin carb, idan aka kwatanta da 62% a cikin ƙananan ƙungiyar glycemic.
• Ruwan jini, triglycerides, da sauran alamomi ya inganta a cikin ƙungiyoyin biyu, amma bambancin tsakanin ƙungiyoyin ba shi da mahimmancin lissafi.

16. Shai, I. et al. Rage nauyi tare da ƙananan carbohydrate, Bahar Rum, ko abinci mai ƙarancin mai.New England Jaridar Magunguna, 2008.

Cikakkun bayanai: A cikin wannan binciken, mutane 322 tare da kiba sun bi ɗayan abinci uku:

• karamin abincin carb
• auntataccen kalori mai ƙarancin abinci mai mai
• Kalori da aka ƙayyade abincin Rum

Sun bi abincin har tsawon shekaru 2.

Rage nauyi: Carungiyar ƙananan carb ta rasa fam 10.4 (4.7 kilogiram), ƙungiyar mai ƙarancin mai sun rasa fam 6.4 (2.9 kilogiram), kuma ƙungiyar abinci ta Rum ta rasa fam 9.7 (4.4 kilogiram)

Kammalawa: Carungiyar ƙananan carb ta rasa nauyi fiye da ƙungiyar mai ƙarancin mai kuma sun sami ci gaba sosai a cikin HDL (mai kyau) cholesterol da triglycerides.

17. Keogh, J. B. et al. Jaridar Amurka ta Gina Jiki, 2008.

Cikakkun bayanai: A cikin wannan binciken, mutane 107 da ke da kiba na ciki sun bi ko dai ƙaramin ƙaramin carbi ko abinci mai ƙarancin mai, duka tare da ƙuntataccen kalori, tsawon makonni 8.

Rage nauyi: Carungiyar ƙananan carb sun rasa kashi 7.9% na nauyin jikinsu, idan aka kwatanta da 6.5% a cikin ƙungiyar mai ƙarancin mai.

Kammalawa: Lowungiyar ƙananan carb ta rasa ƙarin nauyi. Hakanan babu bambanci a alamomin gama gari ko abubuwan haɗari tsakanin ƙungiyoyi.

18. Tay, J. et al. Hanyoyin motsa jiki na asarar nauyi akan abinci mai ƙarancin-carbohydrate idan aka kwatanta da abinci mai ƙoshin kitsen mai yawanca a cikin batutuwa masu cike da kiba.Jaridar The American College of Cardiology, 2008.

Cikakkun bayanai: Mutane tamanin da takwas da ke da kiba na ciki sun bi ko dai ƙaramin ƙaramin carbi ko kuma rage cin abinci mara ƙima na tsawon makonni 24. Dukkanin abincin an hana su calori.

Rage nauyi: Mutanen da ke cikin rukunin ƙananan carb ɗin sun rasa matsakaicin fam 26.2 (kilogram 11.9), yayin da waɗanda ke cikin rukunin masu ƙarancin mai suka rasa fam 22.3 (kilogram 10.1). Koyaya, banbancin bashi da mahimmanci.

Kammalawa: Dukkanin abincin guda biyu sun haifar da sakamakon hasara mai nauyi da haɓakawa a cikin triglycerides, HDL (mai kyau) cholesterol, furotin C-reactive, insulin, ƙwarewar insulin, da hawan jini. Jimla da LDL (mara kyau) cholesterol sun inganta a cikin ƙungiyar mai ƙananan mai kawai.

19. Volek, J. S. et al. Man shafawa, 2009.

Cikakkun bayanai: Mutane arba'in tare da halayen haɗari masu haɗari don cututtukan zuciya da ke biye da ko dai ƙaramin ƙaramin carbi ko abinci mai ƙarancin mai na makonni 12, dukansu tare da ƙuntatawa na kalori.

Rage nauyi: Carungiyar ƙananan carb ɗin ta rasa fam 22.3 (kilogiram 10.1), yayin da ƙungiyar masu ƙarancin mai suka rasa fam 11.5 (kilogiram 5.2).

Kammalawa: Mutanen da ke cikin rukunin ƙananan carb sun rasa kusan ninki biyu na waɗanda suke cikin ƙungiyar mai ƙarancin mai, kodayake yawan kuzarinsu iri ɗaya ne.

Bugu da kari:

• Amintattun abubuwa ya fadi da 107 mg / dL akan ƙananan abincin carb, amma ya faɗi kawai 36 mg / dL akan abincin mai ƙarancin mai.
• HDL (mai kyau) cholesterol ya tashi da 4 mg / dL akan ƙananan abincin carb, amma ya faɗi da 1 mg / dL akan ƙarancin abincin mai.
• Apolipoprotein B ya sauka da maki 11 akan karamin abincin carbi, amma ya sauka maki 2 kacal akan karamin mai mai mai.
• Girman LDL barbashi ya ƙaru a kan ƙananan abincin carb, amma ya kasance daidai a rage ƙarancin mai.

A kan ƙananan abinci mai ƙarancin abinci, ƙwayoyin LDL an canza su wani ɓangare daga ƙarami zuwa babba, wanda yake da kyau. Koyaya, akan abinci mai ƙarancin mai, sun ɗan juye daga babba zuwa ƙarami, wanda bashi da ƙoshin lafiya.

20. Brinkworth, G. D. et al. Jaridar Amurka ta Gina Jiki, 2009.

Cikakkun bayanai: A cikin wannan binciken, mutane 118 da ke da kiba na ciki sun bi ko dai ƙananan ƙarancin abinci ko abinci mai ƙarancin mai na tsawon shekara 1. Dukkanin abincin an hana su calori.

Rage nauyi: Mutanen da ke cikin karamar kungiyar sun rasa fam 32 (kilogiram 14.5), yayin da waɗanda ke cikin rukunin masu ƙarancin mai suka rasa fam 25.3 (Kilogiram 11.5). Bambancin bashi da mahimmanci a kididdiga.

Kammalawa: Lowungiyar ƙananan carb ta sami raguwa mafi girma a cikin triglycerides kuma ƙara ƙaruwa a duka HDL (mai kyau) da LDL (mummunan) cholesterol, idan aka kwatanta da ƙungiyar mai ƙarancin mai.

21. Hernandez, T. L. et al. Jaridar Amurka ta Gina Jiki, 2010.

Cikakkun bayanai: Manya talatin da biyu tare da kiba sun bi ko dai ƙarancin carbi ko ƙuntataccen kalori, ƙarancin abinci mai ƙarancin abinci na makonni 6.

Rage nauyi: Carungiyar ƙananan carb ɗin ta rasa fam 13.7 (kilogiram 6.2), yayin da rukunin masu ƙarancin mai suka rasa fam 13.2 (Kilogiram 6.0). Bambancin bashi da mahimmanci a kididdiga.

Kammalawa: Lowungiyar ƙananan carb ta ga raguwar triglycerides mafi girma (43.6 mg / dL) fiye da ƙungiyar mai ƙarancin mai (26.9 mg / dL). Dukansu LDL (mara kyau) da HDL (mai kyau) cholesterol sun ragu a cikin ƙungiyar mai ƙananan mai kawai.

22. Krebs, N. F. et al. Jaridar ilimin yara, 2010.

Cikakkun bayanai: Mutane arba'in da shida sun bi ko dai ƙaramin carbi ko abinci mai ƙarancin mai na makonni 36. Mutanen da ke cikin ƙungiyar mai ƙarancin mai sun hana amfani da kalori.

Rage nauyi: Waɗannan da ke cikin ƙananan rukunin ƙananan ƙwayoyin cuta sun sami raguwar ƙimar jiki ƙwarai (BMI) Z-ƙididdiga fiye da rukunin ƙananan mai, amma asarar nauyi bai bambanta tsakanin ƙungiyoyi ba.

Kammalawa: Lowananan rukunin carb sun sami raguwa mai yawa a cikin BMI Z-scores, amma asarar nauyi ya kasance kama tsakanin ƙungiyoyi. Yawancin masu nazarin halittu sun inganta a cikin ƙungiyoyin biyu, amma babu wani bambanci mai mahimmanci a tsakanin su.

23. Guldbrand H. et al. A cikin ciwon sukari na 2, bazuwar shawara don bin tsarin abinci mai ƙarancin carbohydrate a hankali yana inganta kulawar glycemic idan aka kwatanta da shawara don bin tsarin mai ƙarancin mai mai samar da irin wannan asara mai nauyi.Diabetologia, 2012.

Cikakkun bayanai: Mutum sittin da ɗaya da ke dauke da ciwon sukari na 2 sun bi ko dai ƙananan ƙwayoyin cuta ko ƙananan abinci mai ƙarancin abinci na tsawon shekaru 2, dukansu tare da ƙuntataccen kalori.

Rage nauyi: Waɗanda ke cikin ƙananan rukuni sun rasa fam 6.8 (3.1 kilogiram), yayin da waɗanda ke cikin rukunin masu ƙarancin mai suka rasa fam 7.9 (3.6 kilogiram). Bambancin bashi da mahimmanci a kididdiga.

Kammalawa: Babu bambanci a cikin asarar nauyi ko abubuwan haɗarin gama gari tsakanin ƙungiyoyi. Akwai ci gaba mai mahimmanci a cikin kulawar glycemic a cikin watanni 6 don ƙananan ƙungiyar carb. Koyaya, bin ka'idoji basu da kyau, kuma tasirin ya ragu a cikin watanni 24 yayin da mutane suka fara cinye ƙarin carbs.

Rage nauyi

Shafin da ke gaba yana nuna yadda asarar nauyi idan aka kwatanta tsakanin nazarin 23. Mutane sun rasa nauyi a cikin 21 na binciken.

Yawancin karatun sun sami babban bambanci a cikin asarar nauyi, don tallafawa ƙarancin abinci mai ƙarancin abinci.

Bugu da kari:

• Groupsananan ƙungiyoyin carb sukan rasa nauyi sau 2-3 sau da yawa kamar ƙananan ƙungiyoyi. A cikin 'yan lokuta, babu wani bambanci mai mahimmanci.
• A mafi yawancin lokuta, ƙungiyoyin masu ƙarancin mai suna bin ƙuntatawa kalori, yayin da ƙananan rukunin keɓaɓɓu suke cin adadin kuzari da yawa yadda suke so.
• Lokacin da ƙungiyoyin biyu suka hana adadin kuzari, ƙananan masu cin abincin carb har yanzu sun rasa ƙarin nauyi (,,), kodayake ba koyaushe yake da muhimmanci ba (4, 5,).
• A cikin nazari daya kawai, kungiyar mai kiba ta rasa mai yawa (7), amma bambancin kadan ne- fam 1.1 (0.5 kilogiram) - kuma ba ƙididdigar lissafi ba ce.
• A cikin yawancin karatun, asarar nauyi ya fi girma a farkon. Sannan mutane sun fara dawo da nauyi a kan lokaci yayin da suka yi watsi da abincin.
• Diananan abincin abincin carb sun fi tasiri wajen rage mai na ciki, wani nau'in kitse wanda masu bincike suka danganta da yanayin lafiya daban-daban. (,,).

Dalilai biyu da yasa ƙananan abincin carb na iya zama mafi tasiri ga asarar nauyi sune:

• babban furotin
• tasirin ci-rage abinci

Waɗannan dalilai na iya taimakawa rage adadin kalori na mutum.

Kuna iya karanta game da me ya sa wannan abincin yana aiki anan: Me yasa Lowarancin Abincin Carb yake Aiki? Bayanin Inji.

LDL (mara kyau) cholesterol

Diananan abincin abincin carb gaba ɗaya baya bayyana don ɗaga duka da matakan LDL (mara kyau) cholesterol.

Abincin mai ƙarancin mai na iya rage duka da LDL (mara kyau) cholesterol, amma wannan yawanci na ɗan lokaci ne kawai. Bayan watanni 6-12, bambancin ba kasafai yake da muhimmanci ba.

Wasu masu ba da sabis na kiwon lafiya sun ba da rahoton cewa ƙarancin abincin carb na iya haifar da LDL (mara kyau) cholesterol da sauran alamomin lipid su ƙaru a cikin fewan mutane.

Koyaya, marubutan karatun da ke sama basu lura da waɗannan tasirin ba. Karatun da suka kalli alamomin ci gaban lipid (,) kawai sun nuna cigaba.

HDL (mai kyau) cholesterol

Wayaya daga cikin hanyoyin haɓaka HDL (mai kyau) matakan cholesterol shine cin mai mai. Saboda wannan dalili, ba abin mamaki ba ne a ga cewa ƙananan abincin carb, kasancewa mafi girma a cikin mai, suna iya haɓaka HDL (mai kyau) cholesterol fiye da abincin mai ƙarancin mai.

Matakan HDL mafi kyau (masu kyau) na iya taimakawa inganta lafiyar rayuwa da rage haɗarin cutar cututtukan zuciya. Mutanen da ke fama da cututtukan zuciya suna da ƙananan matakan HDL (mai kyau).

Goma sha takwas daga cikin karatun 23 sun ba da rahoton canje-canje a cikin matakan HDL (mai kyau) na cholesterol.

Arancin abincin carb gabaɗaya yana ɗaga matakan HDL (mai kyau), amma waɗannan matakan sun bayyana sun canza ƙasa da ƙananan abincin mai ƙarancin mai. A wasu lokuta, sukan sauka.

Amintattun abubuwa

Triglycerides sune mahimmancin haɗarin zuciya da jijiyoyin jini da sauran mahimman alamun alamun ciwo na rayuwa.

Hanya mafi kyawu don rage triglycerides ita ce cin ƙananan carbohydrates, kuma musamman cin ƙananan sukari.

Sha tara na nazarin 23 sun ba da rahoton canje-canje a cikin matakan triglyceride na jini.

Dukansu ƙananan carb da ƙananan abinci masu ƙarancin abinci na iya taimakawa rage triglycerides, amma tasirin yana da ƙarfi a cikin ƙananan rukunin carb.

Sugar jini, matakan insulin da kuma ciwon sukari na II

Mutanen da ba su da ciwon sukari sun ga sikarin jininsu da na insulin sun inganta a kan ƙananan ƙwayoyin carb da mai ƙarancin abinci. Bambanci tsakanin ƙungiyoyi yawanci ƙarami ne.

Karatuttuka uku sun kwatanta yadda abincin ya shafi mutane masu ciwon sukari na 2.

Karatu daya ne kacal aka samu nasarar rage sinadarin carbohydrates sosai.

A cikin wannan binciken an sami ci gaba daban-daban, gami da faɗuwar faduwa a cikin HbA1c, alama ce ta matakan sukarin jini (). Bugu da kari, sama da kashi 90% na mutanen da ke cikin karamar kungiyar sun yi nasarar rage ko kawar da magungunan cutar sikari.

Koyaya, bambancin ya kasance kaɗan ne ko babu shi a ɗayan sauran karatun biyu, saboda bin ka'idoji bashi da kyau. Mahalarta taron sun gama cin kusan kashi 30% na adadin kuzarinsu kamar carbs. (, 7)

Ruwan jini

Lokacin da aka auna, karfin jini ya ragu akan nau'ikan nau'ikan abinci biyu.

Mutane nawa suka gama?

Matsala ta gama gari a cikin karatun asarar nauyi shine cewa mutane galibi suna barin abinci kafin a kammala karatun.

Sha tara daga cikin karatun 23 sun ba da rahoton yawan mutanen da suka kammala binciken.

Matsakaicin yawan mutanen da suka bi abincin a duk tsawon lokacin shine:

• ƙananan ƙungiyoyin carb: 79.51%
• fatananan ƙungiyoyi: 77.72%

Wannan yana nuna cewa ƙaramin abincin carb ba shi da wahalar mantuwa fiye da sauran nau'ikan abincin.

Dalilin na iya zama cewa ƙananan abincin carb sun bayyana don rage yunwa (,), kuma mahalarta na iya cin abinci har sai sun ƙoshi. Abincin mai ƙarancin mai, a halin yanzu, galibi ana iyakance calori. Mutum yana buƙatar auna abincinsa da ƙidayar adadin kuzari, wanda zai iya zama mai wahala.

Kowane mutum yana rasa ƙarin nauyi, kuma yana rasa shi da sauri, akan ƙaramin abincin carb. Wannan na iya inganta ƙwarin gwiwa don ci gaba da abincin.

Abubuwa masu illa

Masu halartar waɗannan karatun ba su ba da rahoton duk wani mummunan tasirin da zai iya haifar da kowane irin abinci ba.

Gabaɗaya, ƙarancin abinci mai ƙarancin carbi ya bayyana yana da juriya da aminci.

Layin kasa

Mutane da yawa a al'adance sun zaɓi abinci mai ƙarancin mai da ƙidayar adadin kuzari don rasa nauyi.

Koyaya, binciken waɗannan karatun yana ba da shawarar cewa ƙaramin abincin carb na iya zama mai tasiri kamar haka, kuma wataƙila ya fi haka, fiye da mai ƙarancin abinci.