Lima Pertanda Kita Kekurangan Karbohidrat
Beberapa orang memperlakukan karbohidrat seolah sebuah momok yang harus dihindari. Karbohidrat dihubungkan dengan kegemukan dan rendah kalori, padahal sebenarnya karbohidrat itu bagian penting dari diet seimbang.
Jenis-jenis karbohidrat berdasarkan strukturnya.
The Dietary Guidelines for Americans merekomendasikan anak-anak dan orang dewasa paling tidak harus mendapatkan 45% hingga 65% kalori dari karbohidrat. Tentu saja tidak semua karbohidrat tercipta sama. Karbohidrat dari gula rafinasi dan tepung memang sering menimbulkan masalah.
Akibat dari kekurangan karbohidrat
Di dunia ini, hal yang tidak seimbang pasti menimbulkan masalah. Tidak boleh ada kekurangan atau kelebihan. Meskipun karbohidrat dihubungkan dengan beberapa masalah, namun kekurangan karbohidrat juga tidak baik. Masalah yang timbul akibat kekurangan karbohidrat antara lain sebagai berikut:
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Bau nafas yang tidak sedap
Tujuan utama diet rendah karbohidrat adalah untuk membakar timbunan lemak dalam tubuh menjadi energi, yang biasanya dilakukan dengan karbohidrat. Tetapi para ahli setuju bahwa hal ini tidak membuat berat badan turun selamanya. Saat tubuh membakar lemak, ada proses yang namanya ketosis. Proses ini menghasilkan zat yang disebut ketone. Zat ini memiliki aroma yang kurang sedap dan sayangnya dikeluarkan lewat pernafasan. Jadi bau mulut yang timbul pada mereka yang sedang diet rendah karbohidrat bukan masalah kebersihan mulut, tidak ada yang bisa diperbuat untuk menutupinya karena datang dari paru-paru.
-
Merasa kebingungan dan mudah lupa
Sama seperti tubuh kita, otak sangat bergantung pada karbohidrat yang dipecah menjadi glukosa untuk dijadikan energi. Ketika otak tidak mendapatkan cukup glukosa, maka ia tidak bisa bekerja dengan kemampuan yang maksimal. Pada sebuah penelitian kecil di tahun 2008, wanita yang diet rendah karbon memiliki skor kemampuan mengingat lebih kecil dibanding wanita yang diet rendah kalori dengan nutrisi seimbang. Saat wanita yang diet rendah karbohidrat makan karbohidrat lagi, otaknya bisa kembali berfungsi normal.
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Sering rewel dan emosi tidak stabil
Orang yang menjalankan diet rendah lemak seringkali merasa mudah marah, stres dan lelah, meskipun berat badannya turun. Salah satu sebabnya adalah karbohidrat penting dalam produksi serotonin, hormon yang bertanggungjawab dalam mengangkat semangat kita. Ini adalah hasil dari sebuah penelitian yang dilakukan pada tahun 2009 yang dilaporkan oleh situs Health.com.
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Susah buang air besar atau tidak teratur
Kekurangan karbohidrat akan merubah pola metabolisme dalam pencernaan. Demikian menurut Dr. Stephen Sondike, MD dari Rumah Sakit Anak Wisconsin yang dilansir oleh WebMD. Perubahan ini sering berbentuk sembelit, terutama saat orang yang berencana mengurangi karbohidrat melakukannya dengan mengurangi biji-bijian. Makan lebih banyak sayuran tinggi serat akan sangat membantu.
-
Mudah capek setelah berolahraga
Saat orang yang aktif secara fisik kekurangan karbohidrat, maka otot menggunakan protein sebagai bahan bakarnya. Jika menggunakan protein, pemulihan otot akan lebih lama daripada jika yang “dibakar” adalah karbohidrat. Untuk mempercepat proses pemulihan otot pasca olahraga atau kegiatan fisik yang berat, cukupi kebutuhan karbohidrat sebelum beraktifitas. Jika sudah terlambat, bisa dilaukan setelahnya dengan porsi yang cukup dan seimbang.
Dikarenakan tidak semua karbohidrat sama bagusnya, maka yang terbaik adalah mendapatkan karbohidrat dari biji-bijian dan sayuran. Jadi alangkah baiknya jika kamu menghindari sereal dengan gula atau spaghetti, lalu cobalah labu, buncis, buah-buahan, oatmeal, nasi dan sejenisnya. Karbohidrat jenis terakhir ini tidak akan akan menghasilkan kenaikan gula darah yang signifikan. Bagaimana dengan makanan anda sehari-hari? Berbagilah bersama kami di kotak komentar.
Ada 125 pendapat pembaca
Dibawah ini adalah pendapat yang dikirimkan pembaca atas artikel ini. Negara Kesatuan Republik Indonesia adalah negara bebas, anda boleh menulis apa saja asal mampu mempertanggungjawabkannya. Kami menerima kritik dan saran namun tidak menerima caci maki. Hidup cuma sekali, jangan sia-siakan hanya untuk menyakiti hati orang lain.
Kirim pendapat
Disclaimer: Komentar adalah tanggapan pribadi, tidak mewakili kebijakan Hanya Lewat. Redaksi berhak menyunting atau menghapus kata-kata yang berbau narsisme, promosi, spam, pelecehan, intimidasi dan kebencian terhadap suatu golongan.
Dari uraian tersebut, kayaknya saya kekurangan karbohidrat nih. 🙁
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Stellar Rugby faces a battle to hold onto its star names such as England lock Maro Itoje after agent Matt Hart was banned for two years.
Hart was found guilty of placing 1,476 illegal bets. The punishment was handed out after the Mail on Sunday revealed he was being investigated by the RFU.
It is understood that Hart has spoken with his clients but at least one player is understood to be considering changing representative.
Stellar Rugby faces a battle to hold onto its star names such as England lock Maro Itoje
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Matt Hart of Stellar Management Group
Toby Faletau, Ben Te’o and Marcus Smith are also part of the Stellar ranks, whose football arm represents the likes of Gareth Bale.
More than £650,000 was deposited in a Bet365 account over three years – with the highest individual bet placed worth £16,234.59.
Hart also failed to cooperate with an RFU anti-corruption investigation, which added four months to his ban.
The RFU shared the outcome with World Rugby, Premiership Rugby and the Rugby Players’ Association and has since been in touch with the Agents Review Board.
Hart’s old profile boasted of him being involved in Taulupe Faletau’s deal with Bath
Hart was involved in some of the biggest deals in rugby including Ben Te’o’s move
RPA Rugby Director, Richard Bryan, has also briefed players.
‘We collaborate on a number of anti-corruption initiatives and educate our members annually on integrity issues, with the clear message that players and those connected with the game cannot bet on any rugby matches,’ he said.
Hart told the panel he was put under ‘real emotional pressure’ by his father David, a former professional gambler, to place the bets on his behalf.
Sportsmail contacted representatives of Stellar Management Group on Saturday, but they were unavailable for comment.
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