Yintoni ekufuneka ibe yondlo epheleleyo kulowo nalowo wethu? Ukususela kuma-proteins, amafutha kunye nama-carbohydrate. Yaye yintoni ekhankanya ngakumbi kuloluhlu? Ewe, amafutha!
Kanti ke, akuzona iifati ezichaphazela ukubonakala kweefolda ezingaphezulu. Kunoko, ezi zihlwele ziqulethwe ngamaseli enqatha. Kodwa amanqatha "ahlehliswa" ngenxa yee-carbohydrate ezingaphezulu. Ngoko ke, yintoni kufuneka ulahlekelwe isisindo, ungafuni ngokwakho kwi-carbohydrates? Ewe, akudingeki ukuba unqabe. Emva koko, i-carbohydrates ihlukaniswe ngokukhawuleza kwaye iphosakele. Ngokukhawuleza okanye elula, umzekelo iswekile, kulula ukujongwa, kwaye ziyinkimbinkimbi, ziphuculwa, zidinga ukuhlukana. Izidlo eziphantsi kwe-carb zokulahleka kwesisindo zisekelwe kumda wokusetyenziswa kwee-carbohydrate ezikhawulezayo, ezilimaza lethu.
Ukukhawuleza nokukhawuleza i-carbohydrates
Umzimba wethu udiliza i-carbohydrate, ifihla i-glucose kubo, ekwaziswa emzimbeni ngoncedo lwe-insulin. Kwaye ukuhanjiswa ngokugqithiseleyo kwe-glucose kubangela ukubonakala kweempahla ezininzi zamanqatha. Kodwa, ukuba sithetha ngezinto ezicebileyo kwi-carbohydrates, sithetha umgubo kunye nemveliso ye-confectionery, isinkwa esivela kumgubo omhlophe, kunye noshukela, oko kukuthi, i-sucrose. Kodwa, inyaniso kukuba ezininzi iimveliso ziqulethe i-fructose ekubunjweni. Kwaye phantse zonke iziqhamo, amajikijolo, ininzi yemifuno, ubusi, iimveliso zobisi, kunye nentlanzi. Enyanisweni, akudingeki ukuba uye kwindawo yokungaqondakali kwaye uzikhanyele konke. Kukho inani le-carbohydrate evunyelwe ukusetyenziswa.
Ukutya okuphantsi kwe-carb: ungayidla ntoni?
Ukuze kungenakusiyikisayo ngeendlela ezinqandekileyo, kwaye awuzange utshintshe ingqondo yakho ukuba ulahlekelwe isisindo, siya kunika ngokukhawuleza uluhlu lweemveliso ezivumelekileyo ngelixa ukhangele ukutya okuncinci.
- Siyakuvuyela abathandi bezilwanyana zaselwandle. Iintlanzi zinakho kwaye zifanele ukuba. Kodwa kuphela ulwandle. Kwaye oku: ikhodi, ityhuna, i-salmon, i-trout, i-mackerel. Ziqukethe i-carbohydrate engaphantsi, xa kuthelekiswa neentlanzi zomlambo, kunye namafutha ancedo ngakumbi.
- Akukho ukuvinjelwa kwezinye ivenkile. Abafaki beemfucu baya kuvuya, kuba banokuzifumana ngokuphepha ngexesha lokutya. Ungakwazi kwakhona ama-squid, mussels, oysters.
- Amaqanda angadliwa naluphi na uhlobo kunye nayiphi na. Kwakungavumelekanga: ubisi, i-fat fat-fat okanye i-fat fat-fat and cheese.
- Abathandayo inyama baya kuvuya. Emva koko, akufanele bazikhanyele, ngokomzekelo, inyama yenkomo, isibindi senyama yenyama, kwaye iyakwazi ukuhamba kunye nenkukhu, i-goose, inyama yodada, kunye ne-turkey.
- Ewe, ekugqibeleni - zonke ezi ngasentla zinokudibaniswa nemifuno. I-Radish, utamatisi, ukhukhamba, i-pepper, iolives, nayiphi iklabishi, isitshalo seqanda, ithanga, ubhontshisi obuluhlaza kunye neeperesi. Kwaye naluphi na uhlaza, kuquka i-anyanisi eluhlaza, isilimo esidliwayo esinamagatsha anamanzi, i-sorrel kunye namanye amadlelo.
Ngokubanzi, kunokwenzeka ukuba uphile. Ngaphandle kwenzuzo kumzimba. Emva koko, intsingiselo yokutya okunjalo ngokufanelekileyo kukukhuthaza umzimba ukuba usebenzise amandla enamandla aqokelelwe ngaphambili, ngamanye amazwi, iiseli ezinamafutha. Ngaphandle kokubafumana ngaphandle, uya kunyanzelwa ukuba awathathe ngaphandle kwendawo yokugcina, ngokwenza ukunciphisa ivolumu yabo.
Oku kutya kunama-solides aqinileyo. Sihlambulula umzimba weexinxi - kanye. Siphinde sithuthukise imetabolism - ezimbini. Kwaye, ke, silahlekelwa isisindo - ezintathu. Kodwa ngokuqinisekileyo, malunga nokuthintela okunjalo kufuneka kube nenye impembelelo.
Ingozi ye-carb low diet
Ezinye izondlo zithi ukuhla kwe-carbohydrates intake, ngokungathandabuzekiyo, kukhokelela ekuqotheni. Kodwa emva koko, safumanisa ukuba sinokufumana imifuno. Iklabishi, njengento enye, iphucula umsebenzi wamathumbu.
Ngakolunye uhlangothi, sinokuvuma ukuba ukusetyenziswa kwamanzi kwezilwanyana - ubisi kunye nenyama, kukhokelela ekunyameni okwenyuka kwe-cholesterol kunye nesifo senhliziyo. Kodwa emva koko, njengoko kuchazwe ngasentla, sigxininise kwiindlela ezincinci ze-fat-meat meat and fish, kunye ne-fat fat cottage cheese kunye noshizi. Ngoko oku kunokwenzeka oku okuncinci.
Kukho iingxabano ekuthandeleni ukunciphisa ukunikezelwa kwezinto ezithile emzimbeni, okukhokelela ekusileni kwabo. Kodwa oku kwaphindwe kabini. Emva koko, asiyikucima umzimba wethu wee-carbohydrates ngokubanzi, siyiguqulela nje kwii-carbohydrates ewusizo.
Ukuba awuzange ulahlekelwe ngumnqweno wokusebenzisa eli thuba ukuba unciphise ubunzima, (kwaye ndiyathemba ukuba akuphelanga), makhe ndizise inqaku kwimenyu enokwenzeka yeesidlo ezisezantsi.
Isidlo se-Carb esiphantsi: Imenyu
Itheyibhile engezansi inikela imenyu esondeleyo iintsuku ezintathu. Ngoko ukuba unombono wokutya. Ungaphupha kwesi sihloko uze wenze imenyu yakho.
| Yafutshane | Isidlo | Isidlo |
|---|---|---|
| Amaqanda aqhekeza nge-anyanisi, i-apula (kodwa eluhlaza kuphela) kunye netiyi ezingenasiphunga | Isobho seMushroom (unokongeza i-buckwheat encinci) | Umvuzo omtsha wemifuno ngeoli yeoli |
| Isitya se-fat-cottage cheese esinezantsi kunye neziqhamo ezomileyo, ikhofi ngaphandle kweshukela (unokuyeka ukucoca i-cream) | Imfuno evela kwimifuno (unokusenza isobho, i-borsch eluhlaza) | Iitlanzi zasolwandle |
| I-cauliflower ebilisiwe, itiye kunye nesiqwenga seshizi | Inkukhu ephekwe kunye neelayiki | Isiqwenga sesilongwe esibilisiwe, okanye isikhephe esisikiweyo kunye nesaladi yemifuno |
Nantsi umzekelo we-low-carbohydrate yokutya, iziphumo zawo aziyi kuba lide. Sekupheleni kweveki yokuqala uza kuziva ukhululekile kwaye uphuculo lwesisu. Kukho nawuphi na, naluphi na ukutya okukhethayo, kufuneka ukhumbule into ephambili: laphula umzimba wakho kwaye ugcine umlinganiselo kuyo yonke into.