Manje kunenqwaba yezinhlelo zokudla ezingafaki ama-carbohydrate alula, ngenxa yokuthi kungenzeka ukuthi ukufezekisa ukulahlekelwa kwesisindo ngokushesha. Uhlelo lwe "akukho carbs" lunikeza ukudla okulula: ungadla nganoma yisiphi isikhathi, kunoma yikuphi ukulingana nokuhleleka, kodwa kuphela imikhiqizo evunyelwe.
Umonakalo we-carbohydrate elula kanye nesisekelo sokudla
Abathuthukisi be-system baqinisekile: uma sidla namaprotheni, namafutha, nama-carbohydrate - ama-carbohydrate ahlukaniswa, kodwa amafutha adliwe ahlehlisiwe. Ukwenqaba ama-carbohydrate, umzimba uphoqeleka ukuba ufune enye imithombo yamandla - futhi uqala ukuphula amasheya amadala, okungukuthi, amangqamuzana amafutha asevele efakwe emzimbeni.
Ngenxa yalokhu, ukudla okungavamile okwenziwe nge-turbo ngaphandle kwama-carbohydrate kukuvumela ukuthi udle, isibonelo, isobho, ama-sausage, amasobhoji, noma yiliphi ibhotela, ukhilimu, amasoso kanye nemayonnaise.
Kodwa uhlu lwemikhiqizo enomkhawulo luhlanganisa: i-cottage ushizi, utamatisi namakhukhamba, iklabishi, ubhontshisi bezinhlamvu, i-zucchini, isitshalo seqanda kanye ne-broccoli. Imikhiqizo kulolu hlu ixhomeke kancane, hhayi ngaphezu kuka-500 g ngosuku.
Izici zokudla nokuvinjelwa kwama-carbohydrate
Khetha imenyu yakho ingahambisana nokuthanda kwabo. Ukuze uthole ukudla kwasekuseni, ungadla i-omelette, isoseji ethosiwe nekhukhamba noma ama-sausages ambalwa eshikeni lesaladi. Kwasemini - noma yisiphi isobho esinomsoco esinomuthi omncane (kodwa ngaphandle kwamazambane). Ukuze sidle, sidle inyama ene-side dish - futhi inyama kufanele ibe ngaphezu kwemifino.
Ukuhlanganisa okuyinhloko ukuthi akudingeki ukubala noma yini. Yidla okuningi ngendlela oyifunayo. Okuwukuphela kokudla okunikezwayo kuhlu lwamagama.
Vimbela ekudleni okungabandakanyi ama-carbohydrate
Kubaluleke kakhulu, kungakhathaliseki ukuthi yikuphi, ukungadli lutho oluvela ohlwini lwazo zokuvimbela, ngaphandle kwalokho uzochitha ngokuphelele umsebenzi wonke futhi wena
- kuzodinga ukuqala kabusha, abadali behlelo baqinisekise. Ngakho, uhlu lwezitsha ezingavunyelwe:
- akukho okusanhlamvu (akukho oatmeal, akukho irayisi, akukho buckwheat, njll);
- akukho isinkwa - akukho sinkwa, akukho isinkwa, akukho amaqebelengwane;
- akukho okumnandi (kuzo zonke izinhlobo!);
- akukho isithelo nhlobo (akakaze!);
- akukho ama-juice neziphuzo ezimnandi (ukukhanya kwe-cola ne-pepsi kuvunyelwe);
- ummbila ovinjelwe, amazambane, ubhontshisi, i-peas, no-anyanisi kanye ne-izaqathe kungenezelwa kancane kancane esobho.
Ngakho-ke, i-garnishes, amaswidi, izithelo nawo wonke ufulawa akhishwe. Ngesikhathi esifanayo, abadali besistimu bavumela ukusetshenziswa komunye, iwayini elomile, kanye nazo zonke iziphuzo ezidakayo ezinamandla.
Imikhiqizo yokudliwa evunyelwe ngaphandle kwe-carbohydrate
Kodwa-ke, uhlu oluhle kakhulu lwemikhiqizo elula kakhulu ukududuza noma yikuphi i-gourmet evunyelwe ukuba idliwe. Ngakho, njalo, yonke indawo nanoma yikuphi ubuningi ongasebenzisa imikhiqizo enjalo:
- inyama, isinqumelo, izinkukhu, izinhlanzi, izilwane zasolwandle kanye ne-offal nganoma yiluphi uhlobo, kuhlanganise okuthosiwe;
- zonke izinhlobo ze-sausages kanye namasoseji;
- noma yikuphi ushizi, ibhotela namafutha okhilimu;
- usawoti, izinongo, ama-vinegar, i-garlic, i-gelatin;
- amakhowe;
- amaqanda;
- imayonnaise (engaphezu kuka-3 g we-carbohydrate nge-100 g);
- ushukela esikhundleni (i-milford suess, i-maitre du sukr, i-sucrasite, i-rio, i-fitipad - noma yikuphi kwe-aspartame, saccharin, i-cyclamate, i-erythritol. Akukona nje nge-sorbitol ne-fructose!).
Uhlu lokudla olungadliwa kumkhawulo wamagremu angu-500 ngosuku luhlanganisa yonke imifino engekho-starchy nemifino, ukhukhamba, i-lemon kanye ne-cranberries.
Ngezinye izikhathi ungakwazi ukukhokhela i- cottage shizi , ukhilimu omuncu, utamatisi, isithombo, i-avocado, i-zucchini, iminqumo, i-ginger.
Ukugxeka kokudla "akukho-carbs"
Ekuboneni kokuqala, uhlelo lubukeka luzama. Kodwa-ke, inani elinjalo lamafutha kanye namaprotheni ngokungabikho kwe-carbohydrate kungabangela ukulimala okukhulu esibindi, izinso nama-pancreas, futhi kubangele ukuthuthukiswa kwezifo ezihlukahlukene ukusuka ekuphathweni kwe-pancreatitis kuya kwabanye. Ngokunciphisa umzimba we-fiber, uzokwandisa umthwalo emathunjini, okubangela ukukhungatheka kusuka kwesifo sohudo ukuya ekuqotheni nasekuphefumuleni okubi.
Sebenzisa lokhu kudla kungaba ngokulandela izincomo zikadokotela wakho, ngaphandle kwalokho kungabangela umonakalo omkhulu emzimbeni, ikakhulukazi uma uzovimbela imifino kakhulu.