{"id":3768,"date":"2016-07-27T09:00:00","date_gmt":"2016-07-27T07:00:00","guid":{"rendered":"http:\/\/rooirose.dvlp.site\/moet-my-man-koolhidrate-eet-of-uitsny\/"},"modified":"2016-11-21T15:26:53","modified_gmt":"2016-11-21T13:26:53","slug":"moet-jy-koolhidrate-eet-of-uitsny","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/moet-jy-koolhidrate-eet-of-uitsny\/","title":{"rendered":"Moet jy koolhidrate eet of uitsny? Leer tel jou koolhidrate met ons koolhidraattellys"},"content":{"rendered":"<h4><\/h4>\n<p>Oor koolhidraatdi\u00ebte het almal nou \u2019n mening. Intussen het dieettipes in drie rigtings begin ontwikkel: jy kan kies tussen die gewone <strong>kilojoule-beperkte dieet<\/strong> en die twee groepe koolhidraat-beperkte di\u00ebte naamlik die <strong>laer koolhidraatdieet<\/strong> en die <strong>superlae koolhidraatdieet<\/strong>, ook bekend as die Banting of Atkins dieet.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat is koolhidrate, kilojoules?<\/h4>\n<p>Ons groepeer die hoofkomponente van kos in vyf groepe: proteien (vleis, vis eiers), koolhidraat (stysels), vette (botter, margarien, olies, room), suiwel (melk, kaas, joghurt) en vitamiene\/minerale (vrugte en groente).<\/p>\n<p><strong>Koolhidraat is dus net een komponent van kos<\/strong>. Ons klassifiseer gewoonlik stysels soos brood, pasta, gebak, beskuit, koek, lekkergoed, koeldrank, vrugtesap, sjoklade en skyfies as koolhidrate maar eintlik tel vrugte en groente ook as koolhidrate. Selfs suiwel word dikwels as koolhidrate beskou. As jy kyk na bronne van energie is daar eintlik net drie voedselgroepe: proteien, vette en koolhidrate.<\/p>\n<p><strong>Kilojoules gaan oor die energiewaade van kosse.<\/strong> Byna alle kos verskaf energie, buiten gewone kraanwater. Kosse verskil geweldig baie in hul energiewaarde. &#8216;n Eier bevat 320 kJ, terwyl &#8216;n komkommer byna geen kilojoules bevat nie.<\/p>\n<p>Hoe verskil die kilojoulewaarde en die koolhidraatwaarde van kos?\u00a0Neem bier en brood as voorbeeld.<\/p>\n<ul>\n<li>\u2019n Bottel bier en \u2019n sny brood bevat \u2019n vergelykbare 13g koolhidraat.<\/li>\n<li>Maar die bier bevat ook 20g alkohol as bykomende bron van kilojoules.<\/li>\n<\/ul>\n<p>Waar die brood se kilojoulewaarde 380kJ is, is die bier s\u2019n 540kJ.\u00a0Koolhidrate gee een deel van die prentjie; kilojoules gee die hele prentjie.<\/p>\n<p>&nbsp;<\/p>\n<h4>Hoe verskil die lae kilojoule-dieet van die lae koolhidraat-dieet?<\/h4>\n<p>Die lae kilojoule-dieet gebruik die beginsel dat as jy minder kilojoules eet, kry jy minder energie in. As jy minder energie inkry as wat jy verbrand moet jy gewig verloor. Dit is op drie verdere beginsels gebaseer:<\/p>\n<ul>\n<li>Jy eet hoofsaaklik koolhidrate;<\/li>\n<li>Jy eet koolhidrate met min kilojoules sodat jy min energie inneem; en<\/li>\n<li>Jy eet koolhidrate met baie vesel sodat jy lank versadig bly.<\/li>\n<\/ul>\n<p>Die lae koolhidraat dieet is gebaseer op die beginsel dat koolhidrate baie gou in energie omgesit word. Alles wat jy nie dadelik gebruik nie word as ekstra kilogramme gestoor. Dus moet jy eerder kos eet met die minimum koolhidraat. Die beginsels van die laekoolhidraat dieet is dus<\/p>\n<ul>\n<li>Jy eet kos met min of geen koolhidrate soos lae koolhidraat groente (spinasie, kole, slaaie, sampioene ens), asook proteien en vet.<\/li>\n<li>Jy eet meer tot baie vette. Vette versadig jou gou, sodat jy nie honger is nie, min eet en so minder kilojoules inneem. Dit is die idee agter &#8216;bullet coffee&#8217; &#8211; koffie met &#8216;n klontjie botter.<\/li>\n<li>Jy eet proteien, wat jou liggaam stadig verteer. jy bly dus lank versadig.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h4>Wat is &#8216;n lae kilojoule dieet?<\/h4>\n<p>Koolhidrate moet die basis van die lae kilojoule-dieet wees. Dus is die\u00a0koolhidraat toelating hoog: 375-400 g koolhidrate vir mans en 250 \u2013 300 g koolhidrate vir \u2019n vrou per dag. Hoe aktiewer jy is, hoe meer koolhidrate kan jy eet. Die meeste van ons is bra onaktief, en moet dus by die laer grens hou.\u00a0Verder is koolhidrate nie ekwivalent nie. Die beste koolhidrate is die sogenaamde heel koolhidrate met baie vesel, soos volkoringbrood eerder as witbrood en vrugte eerder as vrugtesap en groente eerder as soetgoed emt suiker.<\/p>\n<p>Die lae kilojoule of gebalanseerde dieet beperk veral vette. As jy vette eet hou by die gesonde vette &#8211; plantvette soos olyfolie en vis, ni\u00e9 dierevette soos in vetterige vleis en gebraaide kos nie.<\/p>\n<p>Die tipiese gebalanseerde dieet of laekiljouledieet laat jou verder toe 3-5 porsies prote\u00efen (vleis, vis, eiers, neute), 5 porsies vrugte en groente, 2 porsies melk (kaas, joghurt, maaskaas, melk) en 4-8 porsies koolhidrate insluit, afhangende van hoe aktief jy is en hoeveel kilojoules jy wil toelaat.<\/p>\n<p>Is die gebalanseerde of lae kilojoule dieet suksesvol?\u00a0ADSA (SA se amptelike dieetkundige vereniging) \u00a0s\u00ea langtermyn-navorsing wys steeds die gebalanseerde dieet (prudent diet) is die suksesvolste \u00a0en die gesondste omdat dit al die voedingsgroepe in die regte verhouding insluit.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat is &#8216;n laer koolhidraat dieet?<\/h4>\n<p>Kortom: 110-200 g koolhidrate per dag, wat neerkom op drie porsies stysel. Die superlae koolhidraatdieet laat jou maar 20g koolhidraat toe.<\/p>\n<p>Daarmee saam kry jy 2 porsies melk, 2 vrugte, 2 k lae koolhidraatgroente (slaai, sampioene, kole, spinasie, komkommer, en so aan), 300 g prote\u00efen (eiers, vis, hoender, vleis) en vet (gesonde vette, soos olyfolie). Die\u00a0<em>Total Wellbeing<\/em>-dieet bly dus \u2019n gebalanseerde dieet wat al die voedingsgroepe insluit en jou van al die nodige vitamiene en minerale voorsien.<\/p>\n<p>Hoe goed werk dit? Die gesondste laer koolhidraatdieet kom waarskynlik van die Australiese <em>Commonwealth Scientific and Industrial Research Organisation<\/em> (CSIRO, soortgelyk aan ons MNR). Hulle beveel al van 2005 af \u2019n ho\u00ebr-vet, laer koolhidraat dieet aan, wat hulle \u00a0die\u00a0<em>Total Wellbeing<\/em>-dieet noem. Hulle beskou dit as die suksesvolste manier om gewig te verloor. Hul navorsing wys dat veral mans op hierdie dieet:<\/p>\n<p>\u2022 meer gewig verloor<br \/>\n\u2022 veral gewig om die maag verloor (waar vet verbind word aan diabetes, hartkwale en metaboliese sindroom)<br \/>\n\u2022 se trigliseriedvlak (een van die merkers vir metaboliese sindroom en hartkwale) val<br \/>\n\u2022 langer versadig bly juis omdat hulle meer prote\u00efene eet<br \/>\n\u2022 makliker op die dieet bly, met drie keer minder mense wat opskop.<\/p>\n<p>Dit is volgens hul navorsing in alle opsigte suksesvoller as die tipiese ho\u00eb koolhidraat\/laevet dieet wat gewoonlik vir gewigsverlies aanbeveel word.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat is die lae \/ superlae koolhidraat dieet &#8211; wat ons ken as Banting of Atkins of New Atkins?<\/h4>\n<p>Vir die koolhidraatpuriste is die <em>Total Wellbein<\/em>g-dieet maar net \u2019n afgewaterde vorm van koolhidraatbeperking. Werklik lae koolhidraatdi\u00ebte soos Banting en Atkins beperk koolhidrate tot net 20 g per dag, met &#8216;n matige hoeveelheid prote\u00efen en onbeperkte vette, en 100 g kaas.\u00a0 Party navolgers fokus op gesonde plantvette soos olyfolie, kanola, avokados, neute en vet vis soos salm en makriel. Ander sluit onversadigde dierevette en selfs trans (harde) vette onbeperk in: spek met baie vet, hoendervel, die vet kaiing aan vleis, room en botter. Hulle het ook geen probleem daarmee om vleis in olie of botter te braai nie.<\/p>\n<p>Die onomstootlike voordeel van di\u00ebte wat koolhidrate onder 100 g per dag hou, is dramatiese gewigsverlies.<\/p>\n<p>&nbsp;<\/p>\n<h4>Wat is die nadele, voordele van die lae koolhidraat dieet en die lae kiljoules dieet?<\/h4>\n<p>Hier is vier verskille wat jou aandag verdien, s\u00ea ADSA, ons amptelike vereniging vir geregistreerde dieetkundiges:<\/p>\n<p><strong>1 Harlywigheid<\/strong><\/p>\n<p>Koolhidrate is ons bron van vesel, wat nodig is om hardlywigheid te keer. Volgens ADSA het die lae koolhidraat dieet te min vesel om daaglikse gereeldheid te verseker. Jy kan sukkel met hardlywigheid.\u00a0Volgens die Banters sal jy nie sukkel met hardlywigheid nie as jy by die riglyn hou dat jy met elke ete een tot twee koppies laekoolhidraat groente soos spinasie, kool of slaai eet nie.<\/p>\n<p><strong>2 Kalsiumtekort en osteoporose<\/strong><\/p>\n<p>Jy kan baie kalsium verloor en later osteoporose ontwikkel omdat \u2019n prote\u00efenryke dieet kalsium uit die liggaam uitloog.\u00a0Volgens die Banters moet jy juis nie meer proteien as op die gebalanseerde, lae kilojoule dieet eet nie. Jy het dis nie meer risiko nie. Daarby neem jy net kalsium in melk op as die melk &#8216;n bietjie vet het. Mense op die tipiese lae kilojouledieet gebruik juis dikwels vetvrye melk, en verloor dus hul kans om die kalsium in die melk op te neem.<\/p>\n<p><strong>3 Breinfunksie aangetas<\/strong><br \/>\nJy kan sukkel met breinfunksie en buierig raak, omdat koolhidrate die vlakke van serotonien, ons goedvoel-hormoon, stabiel hou.\u00a0Volgens die Banters verloor mense op &#8216;n laevet dieet juis dikwels die voordele van omega 3s vir die brein.<\/p>\n<p><strong>4 Nierskade<\/strong><br \/>\nJy kan nierskade opdoen, omdat jou niere harder moet werk om soveel prote\u00efen af te breek. Die Banters se dat dit &#8216;n ongeldige bewering is, aangesien hulle ook teen groot hoeveelhede\u00a0prote\u00efen gekant is.<\/p>\n<h4><\/h4>\n<h4>Jou eie koolhidraat tellys<\/h4>\n<p>Ons was verras om te sien waar die koolhidrate skuil, soos gelys in die <em>South African Glycemic Index and Load Guide<\/em> met sowat 800 Suid-Afrikaanse produkte. Hier is die koolhidraatwaardes van tipiese porsies gewone kos in gram. By items met \u2019n * dui ons \u2019n reekswaarde aan wat al die items in hierdie kategorie geld. Meer inligting is in \u2019n nuttige gids saamgevat by <a href=\"http:\/\/www.gifoundation.com\" target=\"_blank\">www.gifoundation.com<\/a>.<\/p>\n<p>1 provita \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a04 g<br \/>\n1 cream cracker \u00a0 \u00a0 \u00a0 5 g<br \/>\n1 ryskoekie \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 7 g<br \/>\nCorn Thins \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a04 g<br \/>\n2 e neute \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 8 g<br \/>\n1 t suiker \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 5 g<br \/>\n2 blokkies sjokolade \u00a0 \u00a0 \u00a0 \u00a0 \u00a09 g<br \/>\n2 e Milo-poeier \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a08 g<br \/>\n1 bol (<em>scoop<\/em>) roomys \u00a0 \u00a0 \u00a0 \u00a08 g<br \/>\n*1 k springmielies \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 7-10 g<br \/>\n6 malvalekkers \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 5 g<br \/>\n\u00bd k spinasie, wortels, groenbone, erte, pampoen, tamaties \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a02-10 g<br \/>\n1 klein bakkie vetvrye jogurt \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 10 g<br \/>\n1 glas wyn \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 4 g<br \/>\n1 blikkie dieetgaskoeldrank \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 8 g<br \/>\n*1 sny brood \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 11-20 g<br \/>\n1 beskuit \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 18 g<br \/>\n\u00be k gaar hawermout \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 15 g<br \/>\n1 pakkie aartappelskyfies \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 16 g<br \/>\n1 e rosyne \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a012 g<br \/>\n*klein bakkie laevet jogurt \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 15-33 g<br \/>\n1 k melk \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 12 g<br \/>\n1 appel, piesang, lemoen \u00a0 \u00a0 \u00a0 \u00a0 20 g<br \/>\n*\u00bd k sousbone, patat, aartappel, mielies, koeskoes \u00a0 \u00a0 \u00a013-18 g<br \/>\n1 bottel bier \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a013 g<br \/>\n1 tortilla \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 26 g<br \/>\n1 broodrolletjie \u00a0 \u00a025 g<br \/>\n* \u00be k kitspap (muesli, Coco Pops, Frosties, Froot Loops, Rice Krispies, Pro Nutro ens.) \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a020-30 g<br \/>\n1 croissant \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 32 g<br \/>\n1 pitabroodjie \u00a0 \u00a0 \u00a049 g<br \/>\n1 klein muffin \u00a0 \u00a0 \u00a030 g<br \/>\n1 k koekmeel \u00a0 \u00a0 \u00a0 \u00a0105 g<br \/>\n\u00be k stywe mieliepap of krummelpap \u00a0 \u00a0 \u00a0 \u00a0 \u00a036 g<br \/>\n*1 k rys (wit, bruin, wild ens.) \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a030-50 g<br \/>\n1 k pasta \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a032 g<br \/>\n1 skyfie pizza \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 30 g<br \/>\n1 pakkie noedels \u00a0 \u00a0 61 g<br \/>\n1 pakkie (75 g) jelliebone \u00a0 \u00a070 g<br \/>\n100 g sjokolade \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a090 g<br \/>\n1 medium Bar One \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a038 g<br \/>\n1 pakkie SuperC \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 38 g<br \/>\n1 k suiker \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 250 g<br \/>\n1 k suikerplaasvervanger \u00a0 \u00a0150 g<br \/>\n1 blikkie gaskoeldrank, Game en Energade \u00a0 \u00a035 g<br \/>\n1 bottel Lucozade \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a054 g<br \/>\n*1 klein dosie vrugtesap \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 25-32 g<\/p>\n<p>&nbsp;<\/p>\n<h4><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>Ons ondersoek kilojoulebeperkte di\u00ebte en kyk na die verskil tussen koolhidrate en kilojoules. Gebruik ook ons tellys om te sien waar koolhidrate skuil.<\/p>\n","protected":false},"author":4,"featured_media":55461,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2949,2950,667],"tags":[3338,6478],"class_list":["post-3768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leef-gesond","category-dieet","category-gesondheid","tag-banting","tag-laekoolhidrate"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Moet jy koolhidrate eet of uitsny? Leer tel jou koolhidrate met ons koolhidraattellys | rooi rose<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/novanews.co.za\/rooirose\/moet-jy-koolhidrate-eet-of-uitsny\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Moet jy koolhidrate eet of uitsny? Leer tel jou koolhidrate met ons koolhidraattellys | rooi rose\" \/>\n<meta property=\"og:description\" content=\"Ons ondersoek kilojoulebeperkte di\u00ebte en kyk na die verskil tussen koolhidrate en kilojoules. 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