Kodi chakudya chochepa cha carb ndi chiyani kwenikweni, ndipo ndi zotetezeka kwa ana? Kodi kuchepetsa zakudya zamakudya kungathandize achinyamata omwe ali olemera kwambiri ?
Zakudya Zakang'ono za Carb - Mbiri
Zakudya zochepa zapakiteriya zimakhala zotchuka kwambiri, ndi akuluakulu akudandaula za zakudya za South Beach, zakudya za Atkins, ndi zakudya zamtundu wa plethora zomwe zilipo monga "carb".
Koma pankhani ya zakudya, timadziwa kuti ana si akuluakulu okha. Zosowa zosiyana zimakhala zosiyana pakati pa akuluakulu ndi ana, zomwe zimayambitsa funso: Kodi zakudyazi ndi zotetezedwa kuti ana azidya nthawi zonse? Kodi tingamasulire zomwe tikudziwa mwa akuluakulu kuti zikhale zoyamikira kwa ana? Ndipo ndi vuto la kunenepa kwa achinyamata omwe ali ndi nthawi yino, kodi kudya kotsika kwa carb kungapangitse kusiyana?
Zakudya Zochepa za Carb
Pofuna kukambirana za zakudya zochepa zedi, zimathandiza kufotokozera zakudya zowonjezera mu zakudya zam'madera a ku America. Mu zakudya zamakono:
- Zakudya 10 mpaka 12% zimachokera ku mapuloteni.
- Zakudya 50 mpaka 60% zimabwera ndi chakudya.
- Mafuta okwana 30% ochokera ku mafuta (ndi mafuta a monounsaturated ndi polyunsaturated amawakonda pa mafuta odzaza monga omwe amapezeka mu zinyama.)
Mosiyana, mu chakudya chochepa cha carb:
- Zakudya 10 mpaka 20% zokha zimachokera ku chakudya.
- Mafuta okwana 80 mpaka 90% amachokera ku mapuloteni ndi mafuta.
Zakudya zochepa kwambiri za carb zimalimbikitsanso kupewa shuga kapena ma carb omwe ali ndi chiwerengero chachikulu cha glycemic index , chomwe chingayambitse shuga wa magazi mofulumira kuposa chakudya chokwanira kwambiri. Tidzakambirana za zakudya zenizeni zomwe zili pansi pa zakudya zowonjezera, koma choyamba, tiyeni tiyankhule za kugwiritsiridwa ntchito kwa chakudya ichi kwa ana.
Zakudya Zochepa za Ana a Carb - Chitetezo Monga Chofunika
Ndikofunika kuti tipeze choyamba kuti maphunziro akusonyeza kuti zakudya zochepa zedi zowonongeka zimakhala ndi zotsatira zolakwika pa nthawi yayitali komanso yathanzi kwa ana ndi achinyamata.
Kafukufuku wina wokhudzana ndi zakudya zamakono anapeza kuti iwo omwe adya zakudya zambiri zochepa kwambiri amakhala ndi zakudya ndi zipatso ndi ndiwo zamasamba zochepa kuposa omwe amadya zakudya zapamwamba. Anawa ankakhalanso ndi chakudya chambiri ndipo anawonjezera mafuta omwe amachititsa kuti mafuta a cholesterol apamwamba. Kuonjezera apo, iwo omwe amadya zakudya zapakiteriya amachepetsa zakudya zochepa komanso vitamini C kuposa omwe amadya zakudya zambiri.
Zotsatira za nthawi yaitali sizinayesedwe mu phunziro lino, koma tikudziwa kuchokera ku maphunziro ena ambiri kuti zakudya zowonjezera zipatso, ndiwo zamasamba, ndi zowonjezera ndi zofunika pakupewa matenda.
Chinthu chinanso chodetsa nkhaŵa ndi chakuti zakudya zochepa za carb zingakhale zovuta kuti ana azitsatira, ndipo amatha kubwezeretsa kulemera kwawo komwe akudya pamene akubwerera kuzochita zawo zam'mbuyomu. Akatswiri ena amakhudzidwanso kuti zakudya zamapuloteni / zapakiteriya zotsika kwambiri zingakhale ndi zotsatira zowonongeka pamtima wa mwana ndi impso.
Chakudya Chochepa cha Carb ndi Achinyamata Owonjezera Kulemera - Pindulani ndi Mikangano
Tikudziwa kuti vuto la kunenepa kwaunyamata likukula ku United States.
Zomwe zimapangitsa izi zimapita kupitirira "kuyang'ana" komanso zizindikiro za "kuyang'ana mafuta." Zotsatira za thanzi la kunenepa kwambiri , monga kwa akuluakulu, kuchokera ku shuga kuti agone mpweya .
Ochita kafukufuku ayesa kupeza zifukwa za kukula kwa ubwana waunyamata. Zikuwoneka zosadabwitsa kuti kulemera kwa achinyamata kumawonjezeka, chiwerengero cha makilogalamu omwe amadya pa chakudya cha mwana sichinafanane kwambiri pazaka 30 zapitazo.
Zimene ochita kafukufuku akuganiza ndizakuti, pamene kulephera kuchita masewera olimbitsa thupi kungakhale ndi gawo lalikulu, kuchuluka kwa zakudya zomwe zimagwiritsidwa ntchito ndizofunika.
Zimaganizidwa kuti zakudya zam'mimba zimapangitsa kuti insulini yambiri ikhale yobisika pambuyo poti idya, zomwe zimapangitsa kuti pakhale kulemera.
Ngakhale kuti pali kafukufuku wochepa chabe pa kafukufuku wa ana a carb, kafukufuku wina wasonyeza kuti anyamata olemera kwambiri ankadya bwino pa zakudya zochepa kwambiri komanso zakudya zochepa. Ochita kafukufuku anapeza kuti "zakudya zochepa kwambiri" zimaoneka ngati njira yothandiza ya kuchepa kwa msinkhu wochepa m'zaka zachinyamata oposa kwambiri. "
Achinyamata mu phunziro lino samadya masentimita 20g tsiku lililonse kwa milungu iwiri, ndipo kenako anawonjezeka kufika 40g carbs pamasabata 3 mpaka 12 powalola kuti adye zipatso zambiri, mtedza, ndi mbewu zonse. Analoledwa kudyetsa mapuloteni ambiri, mafuta ndi makilogalamu ambiri momwe ankafunira. Poyerekezera, gulu la achinyamata omwe amadya mafuta ochepa ndi ochepera 40g mafuta pa tsiku, 5 mavitamini a wowonjezera komanso zakudya zambiri za mkaka, zipatso, ndi masamba omwe ankafuna kwa milungu 12.
Chochititsa chidwi, patapita chaka chimodzi, ana 36 mwa phunzirolo, mwana mmodzi yekha pa zakudya zopatsa mafuta, koma 8 pa zakudya zowonongeka, adabwerera kudzatsata. Ochita kafukufukuwo anapeza kuti mwina zikutanthauza kuti zakudya zochepa kwambiri zogwiritsira ntchito carb zingakhale zosavuta kuti achinyamatawo azitsatira.
Mukawona kuti anyamata olemera kwambiri "ayesa chirichonse" ndikupitirizabe kulemera ndipo ena amatha kuchitidwa opaleshoni, muyenera kudzifunsa ngati kuyesa zakudya zochepa kwambiri kumakhala kosavuta kuposa njira zina. Chifukwa cha zovuta komanso zosowa zofunikira za ana, chakudya chochepa chokhacho chiyenera kuyesedwa pokhapokha mutsogoleredwe ndi kuyang'aniridwa ndi adokotala kapena mwana wolemba mabuku yemwe ali ndi udindo wotsogolera achinyamata pa zakudya zochepa.
Tiyeni tiyankhule za zakudya zomwe zimaonedwa kuti ndi zotsika kwambiri, komanso momwe zakudya zowonongeka zowonongeka zimawonekera.
Carb Lows
Zakudya zambiri zomwe zili pamwamba pa ma carbu zikuwoneka kuti ndizo zomwe ana amakonda monga zabwino, mwachitsanzo, mkate, pasitala, chimanga, mbatata, tirigu, ndi madzi a zipatso.
Komabe, zakudya zochepa za carb, kuphatikizapo zakudya zomwe zatsala pang'ono kudya komanso zakudya zopsereza, zimaphatikizapo:
- Zakudya zofooka, nkhuku, ndi nsomba
- Tchizi
- Mazira
- Peanut batala
- Maluwa, monga letesi, sipinachi, ndi kale
- Burokoli
- Zitheba
- Tomato
- Kaloti
- Froberries
- Chivwende
- Maapulo
- Blueberries
- Amapichesi
- Cantaloupes
- Maapuloauce osatulutsidwa
- Mtedza
- Mbeu za mpendadzuwa
- Jello yopanda shuga
- Yogurt yopanda shuga
- Mkaka wopanda soya wosasakaniza
- Mkaka Wochepa wa Carb (Kalori Yamadzi Yotaya Zakudya Zakudya Zamakaka, zomwe zili ndi zotsekemera zowonjezera)
- Mkate wa Carb Low
- Pasitala ya Low-carb (Pasitala ya Dreamfields)
Chakudya Chosakaniza Chakudya Chosinthika Kapena "Kuyendetsa Muzinthu Zonse"
Popeza akatswiri ambiri amatsutsa kuwonjezereka kwa ubwana chifukwa chakuti ana amadya kwambiri zisala, makamaka shuga zophweka, ngakhale mwana wanu asayambe kudya zakudya zowonongeka, kuyang'anitsitsa carbu ndilo lingaliro labwino.
Kuwonjezera pa kuchita masewera olimbitsa thupi komanso kudya zakudya zam'mwamba kwambiri, kupewa zakudya zamtengo wapatali, zakudya zamtengo wapatali komanso zakudya zamtundu uliwonse kapena mafuta oposa 10% angathandize kulimbikitsa kudya zakudya zina zochepa komanso kupewa Zakudya zapamwamba za carb zopangidwa ndi shuga wamba, monga:
- Mkate Woyera (sankhani mkate wonse wa tirigu mmalo mwake)
- Soda ndi zakumwa zakumwa
- Zakudya zam'mawa zakuda
- Nsomba za mbatata
- Zikate, pies ndi brownies
- Katemera ndi zakudya zina zopanda pake
Pamodzi ndi mkaka wa mafuta ochepa komanso kukula kwa zaka zambiri, izi zasintha zakudya zochepa zedi zomwe zingakhale zakudya zabwino kwa ana, chifukwa sizitsutsana kwambiri ndipo n'zosavuta kutsatira.
Kusintha Chakudya Cha Mwana Wanu
Kudziwa chinachake, ndikuchiyika, ndi zinthu ziwiri zosiyana, monga momwe makolo ambiri akumvera bwino. Ana ena ndi odya bwino, kotero mungatani kuti mukhale ndi mwayi wopambana?
- Pitani pang'onopang'ono - Onetsetsani kusintha kwa chakudya cha mwana wanu pang'onopang'ono, osati onse mwakamodzi.
- Chitsanzo chabwino cha kudya - Chinthu chabwino chomwe mungachite kuti mwana wanu adye zakudya ndi kudya bwino nokha.
- Pangani zosangalatsa.
- Pangani chidwi - Pali zolemba zamakono zogwiritsa ntchito pakompyuta kuti mupange chakudya chodabwitsa kwambiri.
- Kumbukirani zosiyana - Kufufuza kochititsa chidwi mu maphunziro ambiri kwakhala kuti zakudya zosiyanasiyana zimakhala zofunikira nthawi zina monga kupeza zakudya zina. Yesetsani kutumikira mwana wanu "mitundu ya utawaleza."
- Kachiwiri, kumbukirani kuchepa - Zosintha zina, ngakhale zathanzi kwambiri, zitha kukhala zosayenera pamene zanyansidwa.
- Mwinanso mungakonde kuti muwone malangizo awa okhudza kulemera kwa ana amene sangathe kuoneka ngati akuchepera .
Zotsatira:
Greene-Finestone, L., Campbell, M., Evers, S., ndi I. Gutmanis. Zakudya zochepa za m'magazi zimakhudzana ndi zakudya zoperewera. Journal ya American Dietetic Association . 2005. 105 (11): 1783-8.
Johnston, B., Kanters, S., Bandayrel, K. et al. Kuyerekezera kulemera-kutayika pakati pa mapulogalamu odyera okhutira ndi olemera akuluakulu: meta-analysis. JAMA . 312 (9): 923-33.
Levine, M., Jones, J., ndi D. Lineback. Zakudya zochepa m'magazi: Kuyeza zapadera za sayansi ndi chidziwitso, chidule cha ILSI North America Workshop. Journal ya American Dietetic Association . 2006. 106 (12): 2086-94.
Schwingshackl, L., Hobl, L., ndi G. Hoffman. Zotsatira za kuchepa kwa chiwerengero chochepa cha mthupi / chiwerengero chochepa cha glycemic index / high glycemic diet on overweight / kunenepa kwambiri komanso zomwe zimayambitsa chiopsezo kwa ana ndi achinyamata. Nutrition Journal . 2015. 14:87.
Slyper, A. Vuto la kunenepa kwambiri kwa ana: Zoyambitsa ndi mikangano. Journal of Clinical Endocrinology ndi Metabolism . 2004. 89 (6): 2540-7.
Sondike, S., Copperman, N., ndi M. Jacobson. Zotsatira za zakudya zochepa zomwe zimapangitsa kuti thupi likhale lolemera komanso kuti likhale ndi vuto la mtima limapangitsa kuti achinyamata asamakhale olemera kwambiri. Journal of Pediatrics . 2003. 142 (3): 253-8.
Truby, H., Baxter, K., Barrett, P. et al. Kudya Smart Study: kuyesedwa kosadziwika bwino kwa zakudya zochepa zomwe zimachepetsedwa ndi zakudya zochepa kwambiri zolemetsa kwa achinyamata ovuta kwambiri. BMC Zaumoyo Zamagulu . 2010. 10: 464.