Kubantu abanesifo sikashukela, ukuguquka komzimba kuphukile: amafutha, amaprotheni kanye namaminerali. Lapho ukwelashwa kwalesi sifo, ukugcizelela okuyinhloko kugcizelele ukuvuthwa kwe-carbohydrate metabolism. Lokhu kutholakala ngokunikeza amangqamuzana nge-insulin futhi ngokulinganayo angene ama-carbohydrate emzimbeni, okungenangqondo ngaphandle kokulandela ukudla. Ukugcwaliswa kwansuku zonke nezinsimbi ezidingekayo kuxhomeke ekuqinikeni kwenkinga yesifo, kanye nesisindo sesiguli. Isifo sikashukela sinezinhlobo ezimbili: uhlobo olu-1 (olubhekene nokuxhomeka okukhulu kwe-insulin nokuxhomeka kwe-insulin) nohlobo olu-2: (isifo sikashukela "indlela yokuphila", livela ngamacala angu-90%). Kukhona umthetho owodwa - ukudla akufanele kuqaphele kuphela okuqukethwe kwekhalori, kodwa futhi kulinganiswe ngamaprotheni, amafutha kanye nama-carbohydrates, okungukuthi, imisebenzi eyinhloko yokudla okunempilo yilezi: ukwehlisa ishukela legazi, ukunciphisa isisindo nokubeka inqubo yokushintshaniswa emzimbeni. Luhlobo luni lokudla oluzosiza ukufezekisa lokhu?
Amaprotheni aseFrance adla ukudla kwesifo sikashukela
Ukuze siqonde ukuthi ukudla kwesiFulentshi kufanelekile yini kubantu abashukela ngesifo sikashukela (lapha sisho ukuthi ukudla okudume kakhulu kweDucane), sizocabangela izigaba zendatshana kanye nokwakhiwa kwemikhiqizo evunyelwe. Ngakho, ukudla kukaPeter Ducane kunezigaba ezine:
Isigaba sokuqala se- "Attack" sithatha izinsuku ezimbili kuya kwezingu-7, kuye ngesisindo sakho. Ukudla kwamaprotheni kuphela okuvela emfuyweni kuvunyelwe: inyama enamafutha aphansi, imikhiqizo yobisi, amaqanda. Umkhiqizo obophekile - i-oat bran, basiza ukulahlekelwa isisindo, ukwandisa ivolumu yabo esiswini bese unciphisa ukudla.
Isigaba sesibili yi- Cruise . Kumaprotheni sinezela imifino, ngaphandle kwamazambane. Yehlisa isisindo 1 kg ngesonto, kuze kube yilapho ukulahlekelwa inani elifunayo lama kilogram.
Isigaba sesithathu "Ukuqinisa" . Kanye nenyama, imifino kanye ne-bran kuvunyelwe ukuba badle izithelo (okungaphezu kwamabili ngosuku), ngaphandle kwamabhanana namagilebhisi, kanye nezingcezu ezimbili zezinkwa zokusanhlamvu okuphelele, enye yokudla ushizi (40 g), 1 tbsp. l. amafutha yemifino. Ungayidla kabili ngesonto ukudla okune-starch: i-pasta, amazambane, irayisi, i-couscous, i-polenta, ukolweni wonke, i-lentils, i-peas, ubhontshisi. Lokhu kuthatha izinsuku ezingu-10 ngekhilogramu ngayinye elahlekile, okungukuthi, uma ulahlekelwa isisindo ngo-10 kg, isigaba sokulungisa sihlala izinsuku ezingu-100.
Isigaba sesine "Ukuzinza" . Sihambisana nayo yonke imithetho "yokuqinisa", nsuku zonke sinezela umkhiqizo owodwa we-starchy, futhi, sikhetha usuku olulodwa lwamaprotheni wesonto bese sithatha izipuni ezingu-3 nsuku zonke. l. bran nokunye kuze kube sekupheleni kokuphila. Zonke izigaba zokudla zaseFrance zihambisana nokuzivocavoca kanye nemizuzu engu-30 yokuhamba emoyeni. Kubaluleke kakhulu ukuphuza amanzi amaningi kusuka ku-1.5 kuya ku-2 amalitha ngosuku.
Ukudla kweFrance kwesifo sikashukela
Ukudla kwe-Ducane akufaki ukusetshenziswa kwe-ushukela, ama-carbohydrate alula kanye nokudla okunamafutha okusuka ekudleni kwethu, kunciphisa inani lama-carbohydrate eziyinkimbinkimbi futhi kufaka phakathi ukuzivocavoca nsuku zonke.
Ekuboneni kokuqala, ukudla kweFrance, okungekho omunye ofanelekayo kubantu abanesifo sikashukela, kodwa lokhu akulona iqiniso ngempela. Ukunamathela emithethweni yokudla okunomsoco Dyukan, imikhiqizo yeqembu ngalinye (amaprotheni, amafutha, ama-carbohydrates ) ingasetshenziswa ngokuqinile ngezigaba, futhi kuphela lapho kungenzeka khona ukufeza umphumela ekulahlekeni kwesisindo. Isibonelo, isiteji se- "Attack" asikhiphi ngokuphelele ukusetshenziswa kwe-carbohydrate, kuphela amaprotheni wesimiso semfuyo avunyelwe. Lapha kufanelekile ukuphawula ukuthi ukudla kwesifo sikashukela kumele kubandakanye amaprotheni (imifino, ubhontshisi, amakhowe, ummbila).
Ama-carbohydrates avela esigabeni sesithathu futhi kuphela esigabeni esithi "Ukuqiniswa", singabathatha ukudla okungenamkhawulo, ngaphandle kwosuku lweprotheyini. Umuntu onesifo sikashukela, kufanele athole ukudla okunomsoco nsuku zonke, agcwele amaprotheni, ama-carbohydrate namafutha, futhi lokhu kudla kwenza kube nokusetshenziswa kokuvinjelwa kwamaprotheni. Lokhu kudla kuvame ukubizwa ngokuthi i-French protein diet - indlela eyisimangaliso yokulahlekelwa isisindo. Ngohlobo lwe-2 lwesifo sikashukela, ukunakwa okukhethekile kubhalwa emkhakheni we-carbohydrate, ngakho-ke, ngokwesilinganiso samaphesenti, okuqukethwe kwama-carbohydrate amancane ekudleni kufanele kube ngu-60%, amafutha namaprotheni angu-20% ngamunye. Le ngxenye ingafinyelelwa kuphela esigabeni sokugcina se "Ukuzinza".
Sithola iziphetho!
Ukudla okuhlinzekwe yi-French yokudla akufanelekile kubantu abanesifo sikashukela, kodwa uma uthola ukuthi kunezibonakaliso zokuthuthukiswa kwalesi sifo, imithetho yeDucan izosiza ukuqeda
Ngokuthuthukiswa kwesifo sikashukela sohlobo 1, ukudla kweFrance ngokuvamile akunamandla. Abaningi bezondlo zokudla akukhuthazi ukuba kuhlonishwe ngisho nabantu abanempilo enhle, njengoba ukuvinjelwa kwamafutha kanye nama-carbohydrate ngokulandela isikhathi eside kuholela ezinkingeni zokuphefumula, ukusebenza kwezinso, uhlelo lwe-endocrine. Abanye ukulahlekelwa isisindo bakhononda ukungabi namandla, isimo sengqondo esidabukisayo ngisho nokuphelelwa amandla.
Kulokhu kulandela ukuthi ngaphambi kokunquma ukuthi "uhlale" kunoma yikuphi ukudla, udinga ukubonana nodokotela futhi ungafaki zonke izingozi empilweni yakho.