Ngenxa yokutya, ubunzima obunzima buhamba ngokukhawuleza. Isiseko semenyu enjalo yimveliso kunye nomxholo we-carbohydrate. Kukholelwa ukuba ukutya okunjalo kubangela ukuba umzimba usetyenzise i-fat reserves, ngenxa yokuba yiyiphi iikhilogram ezingaphezulu.
Ukusebenza kwe-carb low diet
Iingcali kunye nabantu abaqhelekileyo bavavanya iziphumo eziphunyeziweyo emva kokuthotyelwa kwesi sondlo. Ngokutsho kophando, abantu abasebenzisa oku kutya, banciphisa ubunzima, kwaye ngenxa yokunciphisa ipesenteji yeethambo ezinamafutha. Kodwa ezinye iimvavanyo zibonisa ukuba ukondla kwe-carb ephantsi yokulahleka kwesisindo akuhambelani nomntu wonke, ezinye zichasene ukuba emva kweenyanga ezintathu zokuthobela olu rhulumente, ubunzima bunyuke kuphela.
Oogqirha batusa ukuba bathathe isigqibo esekelwe ekulandeleni imeko yabo kwiiveki ezimbalwa, kwaye ukuba akukho miphumo emihle, khetha imenyu eyahlukileyo. Ukulinganisa ngexesha lokulinga kufuneka libe li-1 kwiintsuku ezingama-3-5, ngeli xesha kudingekile ukulungisa iziphumo, ukuze ukwazi ukuqonda ngokuchanekileyo ukuba kukho umphumo oyifunayo, okanye ubunzima buye bukhule.
Imigaqo ephambili yeesidlo esincinci se-carb
Xa ukhetha esi sicwangciso sesidlo, kufuneka ulandele imithetho emininzi. Zilula kwaye ziyaqondakala, ngoko xa sele ufunde indlela ukutya okuphantsi kwe-carbohydrate kusebenza ngayo, unokukwazi ukwenza imenyu ngosuku. Khumbula le migaqo elandelayo, iyasebenza kwi-classical version, ezinye iintlobo zesondlo ziya kuba zihlukile:
- Isamba semali ye-carbohydrate esetshenziswe ngosuku kufuneka singadluli i-10%. Kwinguqulo yeklasi yesi sicwangciso sokutya, kuthethwa ngokupheleleyo ukuba isixa semveliso enjalo asiyi ngaphezu kwe-8%. Kodwa, ngenxa yokuba ukutya okuncinane kwe-carbohydrates kunokulimaza impilo, oogqirha bancomela ukuba banamathele kwi-10%. Kananjalo unganciphisi ukutya kwezinto eziphathekayo eziphathekayo kwi-carbohydrates.
- Ubuninzi beemveliso kufuneka zibe yiprotheni. Kucetyiswa ukuba udle ukuya kuma-70-80% okutya.
- Amafutha kule plan yokutya isicwangciso se-10 ukuya kwi-30%. Enye enye into, kubonga ukuba oogqirha abahlala bacebisa ukuba benze ulawulo olunjalo. Amanqatha amaninzi ekudleni angabangela ukuzuza ubunzima.
- Utywala kunye ne-low-carbohydrate yokutya aphikisiwe. Kuvunyelwe ukusela isilayidi sewayini, mhlawumbi ebomvu ngosuku. I-Vodka, i-cognac kunye nobhiya kufuneka zifakwe ngaphandle.
Ukutya okuNgcinci - Iikhiqizo
Ukuqokelela imenyu yemihla ngemihla, kuyimfuneko ukuqonda into evunyelwe ukuba idle, kwaye yintoni engcono ukuqeda ngokupheleleyo. Uluhlu lweemveliso ezinqatshelwe ngokucacileyo luquka amazambane, iibhanana, iindiza ezinomsoco, i-buns, i-confectionery. Uluhlu lwezithako ezivumelekileyo lukhulu kakhulu, yiloo nto ungayidla kunye nokutya okuncinci:
- inyama emhlophe;
- intlanzi;
- isaladi eluhlaza, ukhukhamba, utamatisi, iklabishi;
- imbotyi;
- ilayisi kunye ne-buckwheat;
- iipulo, iziqhamo zase-citrus;
- iimveliso zobisi zobisi kunye noshizi.
Isidlo se-Carb esezantsi
Ukuze uqonde indlela onokuzimela ngokuzimela ngayo imenyu yansuku zonke, makhe sijonge kwisicwangciso sokutya se-1 ngosuku. Umzekelo wesondlo ophantsi-carb ubonakala kanje:
- isidlo sasekuseni - 200 g i-cottage ushizi namaapulo;
- I-snack- grapefruit okanye ikhofi kunye neqhekeza lesitshizi;
- isidlo se- inkuku ephekiweyo kunye nesaladi yamakhukhamba kunye netamatato;
- i-yogack- low-fat yogurt okanye i-berries yamahlathi;
- isidlo - irayisi echithwe kunye nemifuno, umzekelo, i-courgettes;
- i-snack -ingilazi yegayo ephothiweyo.
Ukutya okuncinci kwe-carbohydrate kubonisa ukuba ngexesha losuku lonke umntu uya kusela amanzi, itiye engenayo i-sweet, i-green green. Isixa samanzi asiyi kuba ngaphantsi kweeli-2 ilitha, ngaphandle koko inqubo yokuhlula i-fat stores ayiyi kwenzeka. Ukongezelela, ngokungabikho kwamanzi, ukugqithwa kunokwenzeka, ngoko ungayigxothi lo mgaqo, ngaphandle koko uza kubangela ingozi kwimpilo kwaye ungabhubhisi iikhilogram ezingaphezulu.
I-carbohydrates ketogenic
Esi sicwangciso sesidlo sifana nendlela eyaziwayo yeAtkins. Ukutya kwe-Ketogenic ekulahlekeni kwesisindo kubonisa ukuba umntu uya kudla kuphela ama-5% e-carbohydrate, i-20% yamaprotheni kunye ne-75% yokutya okunamafutha. Ukutya okunjalo akunakukunamathela rhoqo, kuyacetyiswa ukuba uyigcine ingabi ngaphezu kweentsuku ezingama-7, emva koko kufuneka uchithe ikhefu iintsuku ezili-10-14. Oogqirha abacebisi ukusebenzisa le mode ngaphandle kokubonisana kwangaphambili.
Kukho olunye uhlobo oluthile lwe-low-carbohydrate yokutya kolu hlobo. Kubandakanya ukuba umntu onentsuku ezi-5 usebenzisa ukutya phantsi kwesi sicwangciso esichazwe ngentla (5% ye-carbohydrate, i-20% yeefayili, i-75% yamafutha), kwaye kwiintsuku ezingama-2 isebenzisa isicwangciso sesibini. Kuquka ukutshintsha ekudleni okuqhelekileyo. Kufuneka udle ukutya okuphezulu kwe-carbohydrate kwaye unciphise ukusetyenziswa kwamafutha. Olu khetho luvumelekile ukuba lusebenze inyanga 1, qiniseka ukudibana nogqirha ngaphambi kwekhosi.
Isidlo se-Carb esezantsi
Esi sicwangciso sondlo sinconywa ngabo banesifo sikashukela. Ekuqaleni, isidlo saseBernstein saqulunqwa ekunciphiseni imeko yabantu abanalesi sifo. Isekelwe kumgaqo ofanayo, oko kukuthi, ukunciphisa inani le-carbohydrate yokutya ekudleni. Kunconywa ukuba ungadli ngaphezu kwe-50 g yeemveliso ezifanayo, abanye abantu kwaye bonke banciphisa isabelo sabo kwi-30 g.
Iprotheni ephezulu ye-carb yokutya
Olu hlobo lokutya lufana nokukhethwa kweklasi. Nokuba negama- eliphezulu-protein yokutya ukulahleka kwesisindo, ithi inani lemafesi kunye ne-carbohydrates liya kuncitshiswa. Kucingelwa ukuba isabelo semveliso yamaprotheni siya kuba ngama-75-80%, ukusetyenziswa kwamanzi kuya kufikelela kwi-2 ilitha ngosuku. I-carbohydrates ekudleni iya kuncitshiswa ibe yi-10-12%, kunye namafutha ukuya kuma-8-10%. Kufuneka ukhunjulwe ukuba ukutya okunjalo kunokuthi kube nomphumo omubi kwimpilo, kufuneka ufumane uviwo lwezokwelapha ngaphambi kokuba utye ukutya okunjalo uze ubonane nodokotela.
Ukutya okunamafutha okuncinci
Oku kuyintlukwano yesondlo se ketogenic. Inkqubo yokusebenzisa ukutya okunjalo ayidluli kwiintsuku ezingama-30, kufuneka iqaliswe emva kokubonisana nodokotela. I-carbohydrate ephantsi ye-fat-fat diet isekelwe kwimigaqo elandelayo:
- inani leeprotheni liyancitshiswa libe yi-25-30%;
- isabelo se-carbohydrates malunga ne-15%;
- kumafutha ngama-55-60%.
Ukutya okuphantsi kwe-carbohydrates - ukuchasene
Kwezinye izifo, ukusetyenziswa kwanoma yiluphi uhlobo lokutya okunjalo aluvumelekile, uluhlu lubandakanya:
- izifo zeengtso;
- isifo senhliziyo;
- dysbiosis;
- ukuqhenywa okungapheliyo.
Nangona umntu engenazo izifo ezinjalo, kufuneka uqaphele ngenyameko impilo yakho ngelixa ejonga enye yeendlela zokutya okunjalo. Oogqirha bathi iimeko zempilo zingaba zibi kakhulu, ngenxa yokungalingani ekudleni, ngoko kukufanele ukwazi ukuba ziphi iimpawu ezibonisa imfuneko yokuphazamisa ikhosi kwaye uqhagamshelane neengcali.
Ukulimaza ukutya okuncinci kubangele oku:
- ekuqaleni kokuqhawulwa ngenxa yefayibha enganeleyo kwimenyu yemihla ngemihla;
- iingxaki nge-genitourinary system eyenziwa ngumlinganiselo omncinci wamanzi;
- ukuphulwa kwemvelaphi ye-hormonal, kubonakaliswe ngokubonakala kwe-acne, ukulahleka kweenwele, ukungaqhelekanga kwelanga ukuya kwabasetyhini.
Ukuba kukho enye yale mpawu ivela, ikhosi kufuneka imisiwe, ngaphandle koko imeko yempilo iya kuba yingozi. Ngalunye lwale mpawu ibonisa ukuba umntu akafanelanga ukutya, kwaye kufuneka ukuba utshintshwe ngokukhawuleza. Oogqirha bacebisa ngaphambi kokuqala kwekhosi ukuba bathathe uvavanyo kwaye baqhube uphando, ukuze ukwazi ukuba ukuhla kwe-carbohydrates share on body will reflect and whether this will cause the appearance of a disease.