Isondlo sezityalo uBarry Sears uye wavelisa ukutya okumangalisayo kokungcola, okukuvumela ukuba uhlambulule umzimba weexin kwaye umncede ukuba alahlekelwe ngumzimba. Ngethamsanqa, le nkqubo ayifuni imingcipheko eqinile kwaye isekelwe kwintsebenziswano yamaprotheni, amafutha kunye ne-carbohydrates kwipesenti ekhethekileyo. Ukutya kwansuku zonke kufuneka kufake i-40% ye-carbohydrates, i-30% yeoli kunye neproteinyini engama-30%. Ukuba ufuna, ungadla ngale ndlela rhoqo, kuba le nhlanganisela ye-carbohydrate kunye neeprotheni iyavumelana kwaye iqondakala kakuhle ngomzimba.
Imida: izinga le-insulin egazini
Inqanaba elizinzile le-insulin yimiqathango ebaluleke kakhulu yokutya, okukuvumela ukuba udle ngokuqhelekileyo, ngaphandle kokuvalelwa yindlala edala amanqanaba aphantsi e-insulini egazini.
Kungenxa yesi sizathu ukuba enye imingcipheko isetyenziswe kwisondlo: ukungavumi kweesekese, kuba yinto entle ebangela ukuba izinga le-insulin liphakame kakhulu, elikhokelela ekutheni unzima.
Amafutha, amaprotheni, i-carbohydrates: inhlanganisela
Ngokwezinye izazinzululwazi, ukutya okunjalo kungenakulungelelaniswa ngokwesayensi, kuba kwimbono yendabuko, ukutya kufuneka kube nama-carbohydrate angama-60, i-10% yamaprotheni kunye ne-30% yeoli, enzima kakhulu ukuba udla inyama, amaqanda kunye nemveliso yobisi imihla ngemihla. Nangona kunjalo, ukungabikho kwamagalebhydrates anika amandla okugada, ukutya okunjalo kusebenza kakuhle, kuba umzimba awukwazi ukufumana amandla onke okutya kunye nokuqala ukwahlula ngokwasemacaleni ama-stock reserves.
Ukutya kwendawo: imenyu
Ukugcina ukutya okunjalo kulula, kwanele nje ukutya malunga nesi sikhokelo sale niselo yokutya imihla ngemihla:
- Yafutshane . Ikomityi yeafesi entsha eluhlaza okanye ikhofi yendalo kunye neglasi ye-oatmeal, ibiliswe ngamanzi abilayo imizuzu eyi-10 phantsi kwesiqwenga.
- Wesibini isidlo sakusasa . Inxalenye encinci yee-almond, isiqingatha se-apula.
- Isidlo . Ikhefu lokubhaka yenkukhu, isaladi yemifuno entsha, isahlulo seeshizi.
- Snack . Iimifuno ezityhutywayo (kunye nesidlo esithile esivakalelwa kukuba zongeza i-walnuts).
- Isidlo . Ingxenye yenkukhu ebilisiwe inyama kunye neelayiki kunye nokuhlobisa.
- Ngaphambi kokulala : kunye nokuvalelwa kwindlala, unokusela i-kefir okanye udle iziqhamo.
Indlela efanelekileyo kakhulu yokwenza oku kukugcina idayari yokutya, iindidi ezininzi ze-intanethi zinikela ngenkululeko. Kulapho uqala ukungenisa iimveliso, kwaye inkqubo ngokwayo ibala iikhalori kunye nomlinganiselo weeprotheni, amafutha kunye ne-carbohydrates.