Kufanele kube yikuphi ukudla okuphelele kulowo nalowo kithi? Kusukela kumaprotheni, amafutha kanye nama-carbohydrate. Futhi yini okusolisayo kulolu hlu? Yiqiniso, amafutha!
Futhi okwamanje, akuzona amafutha asithinta ukubonakala kwamapolisi angaphezu kwalokho. Esikhundleni salokho, lezi zikhombo zihlanganisa ama-fat cell. Kodwa amanoni "ahlehliswa" ngenxa ye-carbohydrate engaphezulu. Ngakho-ke, yini okudingeka ulahlekelwe isisindo sakho, uziphike ngokuphelele emagqabhodini? Awu, akudingeki wenqabe. Phela, ama-carbohydrate ahlukaniswe ngokushesha futhi aphuze. Okusheshayo noma okulula, isibonelo, ushukela, kalula, futhi okuyinkimbinkimbi, ayashesha, kudinga ukuhlukaniswa isikhathi eside. Ukudla okuphansi kwe-carb okwehla kwesisindo kuncike ekuvinjweni kokusetshenziswa kwama-carbohydrates okusheshayo, okulimaza isibalo sethu.
I-carbohydrate esheshayo neyasheshayo
Umzimba wethu uphula ama-carbohydrates, ukufihla iglucose kubo, esatshalaliswa emzimbeni ngosizo lwe-insulin. Futhi ukusatshalaliswa ngokweqile kwaleli glucose kuholela ekubukeni kwamafutha amaningi ngokweqile. Kodwa, uma sikhuluma ngemikhiqizo ecebile ama-carbohydrate, sisho imikhiqizo yefulawa nemifino, isinkwa esivela kufulawa omhlophe, noshukela, okungukuthi, i-sucrose. Kodwa, iqiniso liwukuthi imikhiqizo eminingi iqukethe i-fructose ekubunjweni. Futhi lokhu cishe zonke izithelo, amajikijolo, inqwaba yemifino, uju, imikhiqizo yobisi, ngisho nenhlanzi. Eqinisweni, awudingi ukuya endaweni yokungacabangi futhi uziphike konke. Kunezinhlobo ze-carbohydrate ezivunyelwe ukusetshenziswa.
Ukudla okuphansi-i-carb: yini ongayidla?
Ukuze ungabesabi ngezimiso ezinzima, futhi awuzange ushintshe ingqondo yakho ukuze ulahlekelwe isisindo, sizokwenza ngokushesha sikunike uhlu lwemikhiqizo evunyelwe ngenkathi sigcina ukudla okuphansi.
- Siyajabula ngabantu abathandi bezilwandle. Inhlanzi ingaba futhi kufanele ibe. Kodwa ulwandle kuphela. Futhi lokhu: i-cod, i-tuna, i-flounder, i-salmon, i-trout, i-mackerel. Iqukethe ama-carbohydrates amancane, uma kuqhathaniswa nezinhlanzi zemifula, namafutha angasebenzisa kakhulu.
- Akukho ukuvinjelwa kwezinye izilwane zasolwandle. Abathandi bezinhlanzi bayothokoza, ngoba bangakwazi ukuzibamba ngokuphepha ngesikhathi sokudla. Ungakwazi futhi ama-squid, mussels, oysters.
- Amaqanda angadliwa nganoma yisiphi isimo nanoma yikuphi. Futhi akuvunyelwe: ubisi, amafutha aphansi noma ama-fat-fat kanye ne-cottage shizi.
- Abathandi bempilo nabo bayojabula. Phela, akufanele baziphike, ngokwesibonelo, inyama yenkomo, isibindi senkomo, futhi bangakwazi ukuzitholela izinkukhu, ihansi, inyama yezinyosi, ngisho ne-turkey.
- Kulungile - konke lokhu okungenhla kungahlanganiswa nemifino. Isithombo, utamatisi, ukhukhamba, pepper, iminqumo, noma yikuphi iklabishi, isitshalo seqanda, ithanga, ubhontshisi obuluhlaza kanye nama-peas. Futhi nanoma yikuphi ukulima, kuhlanganise anyanisi oluhlaza, isilimo esidliwayo esinamagatsha anamanzi, i-sorrel kanye namanye amadlelo.
Ngokuvamile, kungenzeka ngempela ukuba usinde. Ngisho nokuzuza emzimbeni. Phela, okuyisisekelo sokudliwa okunjalo ukukhuthaza umzimba ukuba usebenzise amandla angakutholakali ngaphambili, ngamanye amazwi, ama-fat cells. Ngaphandle kokwamukela kusuka ngaphandle, uphoqeleka ukuba awususe endaweni yokugcina, ngaleyo ndlela anciphise ivolumu yabo.
Lokhu kudla kunama-pluses aqinile. Sihlanza umzimba we-toxin - kanye. Siphinde sithuthukise i- metabolism - ezimbili. Futhi, yebo, silahlekelwa isisindo - ezintathu. Kodwa ngokuqinisekile, mayelana nemingcele enjalo kufanele kube nomthelela ohlangothini.
Ukulimala kokudla okuphansi kwe-carb
Ezinye izondlo zithi ukuncipha kokudla kwe-carbohydrate, ngokungangabazeki, kuholela ekuqotheni. Kodwa emva kwakho konke, sithole ukuthi singathola imifino. Iklabishi, njengento engelinye, ithuthukisa umsebenzi wamathumbu.
Ngakolunye uhlangothi, singavuma ukuthi ukusetshenziswa kwamafutha wesilwane - ubisi nenyama, kuholela ekwenzeni ukwanda kwe-cholesterol nesifo senhliziyo. Kodwa emva kwakho konke, njengoba kushiwo ngenhla, sigxile ekukhetheni kwamafutha aphansi-inyama enomfutho nenhlanzi, kanye nama-low-fat cottage shizi kanye noshizi. Ngakho kungenzeka ukuthi lokhu kuncane.
Kunezimpikiswano ezihambisana nokunciphisa ukunikezwa kwezidakamizwa ezithile emzimbeni, okuholela ekusileni kwabo. Kodwa lokhu nakho okubili. Phela, asiyikuphuza umzimba wethu wama-carbohydrates ngokujwayelekile, sivele siwuhumushe ube ama-carbohydrate angaphezulu.
Uma ungazange ulahlekelwe isifiso sokusebenzisa leli thuba ukuze ulahlekelwe isisindo, (futhi ngithemba ukuthi asizange sinyamalale), ake ngikutshele inothi kwimenyu ekhona yokudla okuphansi kwe-carb.
Ukudla Okuphansi-I-Carb: Imenyu
Ithebula elingezansi linikeza imenyu eseduze cishe kwezinsuku ezintathu. Ukuze ube nomqondo wokuthi ungadla kanjani. Ungaphupha kule ndaba futhi wenze imenyu yakho siqu.
| Ukudla kwasekuseni | Ukudla | Dinner |
|---|---|---|
| Amaqanda aphuziwe anyanisi, i-apula (kodwa eluhlaza kuphela) netiyi elingenayo i-unsweetened | Isobho se-mushroom (ungangeza okuncane okunye okunye okunye) | Isaladi esisha yemifino ngamafutha omnqumo |
| Ipuleti ye-fat-fat cottage shizi enezithelo ezomile, ikhofi ngaphandle noshukela (ungaphonsa ukhilimu omuncu) | Isobho kusuka emifino (ungakwazi isobho, borsch green) | Izinhlanzi zasolwandle ezibhasiwe |
| I-cauliflower ebilisiwe, itiye kanye nocezu ushizi | Inkukhu ephekwe kanye ne-ulethisi | Ucezu we-veal obilisiwe, noma i-chop eqoshiwe nesaladi yemifino |
Nasi isibonelo sokudla okuphansi kwe-carbohydrate, imiphumela yaso ngeke isinde isikhathi eside. Kakade ekupheleni kwesonto lokuqala uzozizwa ukhululekile futhi uthuthuke isisu. Kunoma yikuphi, noma yikuphi ukudla okukhethayo, udinga ukukhumbula into esemqoka: lalela umzimba wakho futhi ugcine isilinganiso kukho konke.