Imveliso ephantsi kweCarb

Kwihlabathi lanamhlanje, ukukhathazeka ngefashini kungekuphela kwengubo, ukuyila kunye nezixhobo, kodwa nesondlo. Namhlanje kwindawo yokuthandwa indawo yokuqala ihlala ngokutya ngokusekelwe kwimveliso ephantsi ye-carb. Namhlanje, inani elininzi labavelisi lifuna ukufumana kule nto kwaye zivelise iimpahla ngexabiso elincinci le-carbohydrates: isonka, i-pastries, ipasta, njl njl.

Ngaba ixabiso elincinci le-carb liyincedo?

Ngaphambi kokuba uphumelele kule mizila, kufuneka uqonde le ngcaciso ngokungakumbi. Umbuzo wokuqala ovela: "Yithini ithatha indawo ye-carbohydrate?". Iimveliso ezinjalo zizaliswe ngamaphrotheni kwaye, ngokukodwa, isona kunye nengqolowa. Ukuba uthelekisa umxholo wekhariyori , kuvela ukuba i-1 g ye-carbohydrate iqukethe i-kcal 4, kunye ne-1 g yeprotheni, nayo, 4 kcal. Ngoko ke, ukutshintshwa okunjalo akuzange kuthinte ixabiso le-calorific. Ukuba ama-carbohydrate athatyathwa ngamafutha, ngoko umxholo we-caloric weemveliso eziphantsi kwe-carb iba ngakumbi.

Ukunciphisa inani le-carbohydrates, abanye abenzi bezityalo basebenzisa izitishi zentshukela, enye yezona zinto ezibangela ukunyanya. Ukongeza, i-fiber yongezwa kwimveliso enjalo, eyiluncedo kumzimba, kodwa apha umbuzo uvela: "Kutheni uhlawula ngaphezulu?", Ngenxa yokuba ungathenga isonka esiqhelekileyo se-bran, njl njl.

Uluhlu lwemveliso yezidlo eziphantsi

Ukuba awuyikunyamekela ukugcina amaqhinga kwaye ungathengi iimveliso kunye nomxholo we-carbohydrates ephantsi, kwaye udle iimveliso zendalo, unokusombulula ingxaki ngokukhululeka. Okokuqala, kuyimfuneko ukuba ungabandakanyi ngokukodwa ekutya kwakho kokutya okuqulethe i-carbohydrate ye-starchy, umzekelo, iitapile, ilayisi, iimbotyi, njl. Ngako-ke, kubalulekile ukwenza kwimveliso yemenyu yemihla ngemihla equkethe i-carbohydrate e-fibrous, njenge-cauliflower, i-zucchini, i-asparagus, njl

Itheyibhile yemveliso ephantsi

Uluhlu lokutya kunye ne-carbohydrate ephantsi kunye nemenyu yemihla ngemihla

Ukuba ugqiba ukusebenzisa le ndlela yokulahleka kwesisindo kwaye wenze ukutya okunjalo ekudleni, imenyu esondeleyo iya kukunceda:

1. Yafutshane . Ekuseni, ungaphuza kuphela ikhofi okanye itiye, kodwa esikhundleni soshukela, u-honey usetyenziswe kakuhle. Kusenokuba ungadla i-yoghurt ephantsi, i-sandwich yesonka senqolowa kunye ne-cottage cheese kunye neqanda.
2. Isidlo . Ngeli xesha, kufuneka udle iprotheni, indima eyenza inyama enomzimba, umzekelo, inkukhu okanye i-veal, ne-fish-salmon okanye i-trout. Ukongezelela, ngesidlo sasemini ungalungiselela isaladi, zombini imifuno esanda kunye neyobilisiwe. Ukuze i-refueling, kungcono ukhethe ioli yeoli okanye ijisi lemon.
3. Isidlo . Kungcono ukuba le sidlo senzeke iiyure ezintathu ngaphambi kokulala. Imenyu ingaba njengemini isidlo sasemini, kuphela kulungele ukunciphisa inani leemveliso. Ukutya, unokulungiselela isityalo semifuno okanye i-casserole.

Kulungile ukuba uthenge iimveliso ezincinci kwiveki. Emva kokuba wenze uludwe olungileyo, uya kukhawuleza ukuhlangabezana nalo msebenzi. Ngoko ke, imihla ngemihla ayivumelekanga ngaphezu kwama-300 amagremu enyama okanye intlanzi, njengemifuno, uluhlu lukhulu kakhulu: ukhukhamba, utamatisi, izaqathe, anyanisi kunye nabanye, kodwa kubaluleke kakhulu - ngaphandle kwesitashi. Sekunjalo kuluhlu lufanelekile ukwenza isinkwa esineqhekeza, amaqanda, ushizi onothileyo, iimveliso zobisi ezicwecwe, iinqatha, njl.

Into ephambili ayinakuyidlulisa kwaye ayifaki yonke i- carbohydrates ngokupheleleyo, njengoko oku kuya kubangela ukuba umzimba uya kuqokelela iimveliso zokubola. Isiqhelo sinama-60 g we-carbohydrate ngosuku.

Iingenelo zonikezelo lwe-carbohydrate ephantsi:

1. Awudingi ukuqwalasela i-carbohydrates efana neekhalori.
2. Ukutya okuphantsi kwe-carbohydrate kunomsoco.
3. Unceda ukutshintsha kwisondlo esifanelekileyo.
4. Uya kunceda ukulahla ubunzima obuninzi ngexesha elifutshane.