Rage Nauyi ta hanyar Gujewa Boyayyen Carbohydrates

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Kuna ƙoƙarin cin abinci daidai. Kuna motsa jiki. Amma saboda wasu dalilai, ma'auni ko dai baya tasowa, ko nauyin ba ya fita da sauri kamar yadda kuke so."Matsalar asarar nauyi matsala ce a cikin ƙwayoyin kitse," in ji masanin kimiyyar abinci mai gina jiki kuma masanin ilimin motsa jiki David Plourdé, Ph.D., wanda ya kafa Cibiyar Plourdé. A cikin shirye-shiryensa, shirin rage nauyi na kimiyya, yana taimaka wa mutane samun matakan su na lipase hormone, wani enzyme wanda ke rushe kitse, ya dawo ƙarƙashin ikonsa don ƙwayoyin su na iya lalata kitse da sakin shi, wanda ke haifar da asarar kitse na jiki. "Amma ɓoyayyun carbohydrates suna hana wannan aikin har tsawon kwanaki uku," in ji shi.

Menene ɓoyayyun carbohydrates? Sun kasance tushen sirrin sukari da sitaci waɗanda ke ɓoye cikin abinci na yau da kullun (galibi da alama suna da lafiya). Misali, yi la'akari da omelet broccoli-cheddar: Sauti kamar babban abinci mai gina jiki, dama? Da kyau, idan kun yi omelet tare da cuku-shredded pre-shredded, zai iya ƙara cellulose foda a ciki (wani sinadarin da ke hana shreds tsayawa tare). Kuma powdered cellulose ne sitaci. Dangane da ƙwai, idan kun yi amfani da fararen kwai wanda aka riga aka raba, wataƙila sun canza sitaci na abinci wanda aka jera azaman kayan abinci. Kuma ingantaccen sitaci na abinci shine gari. Jerin misalai ya ci gaba kuma a kan-waɗannan tushen carb ɗin masu ɓarna suna ɓoye cikin kaza (neman kalmar "samfurin," alama ce cewa an ƙarfafa kajin tare da sitaci), wasu abubuwan sha (har da nau'ikan abinci), har ma da magunguna. (Nemi ƙarin hanyoyin da za a cire kayan zaki tare da Yadda ake Yanke Baya akan Sugar.)

Waɗannan carb ɗin da ke ɓoye na iya yin babban tasiri kan nasarar asarar ku. Lokacin da Dokta Plourdé ya gudanar da bincike kan mutane 308 masu kiba, duk akan babban furotin, abinci mai matsakaici-mai, sanin ɓoyayyun carbohydrates sun kasance mabuɗin nasarar asarar nauyi. A cikin bincikensa, ƙungiya ɗaya ba ta sami jagora kan guje wa ɓoyayyun carbohydrates ba, rukuni na biyu sun sami taƙaitaccen bayani, kuma rukuni na uku an ba su cikakkun bayanai game da yadda za a guje wa ɓoye sukari da sitaci. Kungiya ta uku, tare da cikakkun bayanai, sun rasa kashi 67 na yawan kitse na jikinsu-kusan kashi 50 cikin ɗari fiye da ƙungiyar da ba ta san komai game da carbs na ɓoye ba.]

Don haka ta yaya za ku guje wa waɗannan ɓoyayyun asarar nauyi masu saɓo? Na farko, nemi kalmomi kamar maltodextrin (wanda aka yi daga sitaci), sitaci da aka gyara, da cellulose foda (wanda aka yi daga filaye na shuka). Amma kyakkyawar ƙa'idar babban yatsan hannu ita ce kiyaye abincinku cikin sauƙi, kuma ku guje wa abubuwa fiye da ƴan sinadirai (shine Mafi Zafafan Sabon Tsarin Abinci: Abinci na Gaskiya!). "Idan jerin abubuwan sinadaran sun kasance tsawon sakin layi, ba kwa buƙatar Ph.D. a cikin sunadarai zuwa yanzu wataƙila kuna samun ɓoyayyun carbohydrates," in ji Dokta Plourdé.

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