Isondlo, esekelwe ekunciphiseni i-carbohydrates ekudleni, ngokuya kuzuza ukuthandwa ngabantu abafuna ukunciphisa umzimba. Kuphawulwe ukuba sele efumene kuye iipilisi eziliqela, omnye umntu ufuna ukunikela ukutya okunamafutha, ngokukhohlisa ukuba kukho isizathu sokubonakala kwawo. Ngexesha elifanayo, njengomthetho, bambalwa abantu bacinga ukuba isizathu esona siyi-energy engenawo amandla, esiza ne-carbohydrates. Umzimba wethu, ngokucophelela ubafaka kwiifat kwaye uyifake apho kunokwenzeka khona, yintoni ebangela ukukhuluphala.
Ingundoqo yesondlo sokunciphisa i-carb kukukwenza umzimba usebenzise amanqatha ayo amaninzi njengomthombo wamandla. Ukutya ngexesha elifanayo udinga ukutya okuphantsi kwama-carbohydrate kunye namafutha, kodwa ucebile kwiiprotheni. Ngaphandle koko, ukutya okungena emzimbeni kuya kucutshungulwa, kwaye i-deposit deposits iya kuhlala isalinde indawo ephakamileyo. Ukusebenza kokutya okunjalo kubonakala kwiintsuku zokuqala: iikhilogram ziyancibilika phambi kwamehlo ethu. Kwaye okubaluleke kakhulu, akukho mqobo kumlinganiselo wokutya kunye nexesha elidliwayo.
Uluhlu lweemveliso eziqulethe i-carbohydrate embalwa zihluke kakhulu kwaye zinika umzimba kunye nazo zonke iivithamini neemaminerali eziyimfuneko. Inzuzo enkulu yaloo mveliso kukuba ungayidla naliphi na ixesha, nangokuhlwa, kwaye oku akuyi kubangela ingozi kumfanekiso wakho. Ukongezelela, iimveliso ezingenawo amafutha kunye nee-carbohydrates, kodwa ezizityebi kwiiprotheyini zitshitshiswa kakhulu kunokuba zinike umva omde wokuzaliswa kwesisu.
Itheyibhile yeemveliso ezingekho i-carbohydrate
Imveliso evela kule tafile ingapheka, igwebile, ifakwe okanye ifakwe kwihhavini. Ngaloo ndlela, uya kugwema ukongeza amafutha amaninzi ekudleni kwakho.
Imenyu esondeleyo yokutya kwe-carbohydrates ngosuku :
Isidlo sakusasa:
- i-omelet ephuma kumaqanda amathathu kunye nokufakelwa kwezinto ezivuthiweyo (ukuba kunqwenelekayo, amakhowa, utamatisi okanye i-ham eyancibilikayo ingenakongezwa kuyo);
- indebe yekhofi okanye itiye ngaphandle kweshukela.
Wesibini isidlo sasekuseni:
- Isaladi yezilwanyana zasemanzini eneemifuno ezinamagqabi, ezixutywe ngomxube weoyile yemifuno kunye ne-spoonful ye juice.
Ukutya:
- sebele yenkukhu ephekiweyo;
- kubhaka ne-broccoli okanye i-zucchini ushizi;
- isahlulo semifuno entsha, umzekelo i-cucumber okanye isirayi.
I-Snack:
- apula eluhlaza.
Isidlo:
- i-curd-free-curd, egqoke i-yogurt kunye namaqabunga amnandi.
Kubaluleke kakhulu, ukutya ukutya apho kukho iinqwelo zee-carbohydrate, uphuze uninzi lwamanzi phakathi kokutya. Kungcono ukuba iqhelekileyo okanye imaminerali isemanzini. Ngexesha lokwahlukana kwamafutha, izinto ezinobuthi zikhutshelwe emzimbeni, apho zihlala zilahla ngokukhawuleza, zisuse umchamo. Ukunciphisa umthwalo kwizintso kunye nesibindi, kufuneka uphuze ubuncinane 1.5 ilitha amanzi ahlambulukileyo ngosuku. Oku, kwindlela, enye yemigaqo yokutya okunempilo , ngoko qiniseka ukuba ibhotile yamanzi isoloko isondele. Ukuqwalasela imithetho enjalo engaqhelekanga, unokukwazi ukuthetha ngokulula u-3-7 kilogram kwiiveki ezimbalwa.