Nangona abanye befuna ukunciphisa inani le-carbohydrate edla, abanye bahlakulela ukutya kokulahleka kwesisindo, apho iqela eliphambili lidla ukutya kwe-carbohydrates. Ewe, yithi, ikhekhe, nangona isityebi kwi-carbohydrates, isengena kwisondlo esinjalo. Ukutya kwe-carbohydrate kusekelwe kukutya okunotye kwi-carbohydrate eyinkimbinkimbi, ngokubonga ukuba ungakwazi njani ukunciphisa ubunzima.
Imenyu ye-carbohydrate elula
Unokubambelela kwisidlo se-carbohydrat evekini, okanye unako - ubomi bakho bonke. Kulula kwaye empeleni ngumhlaza. Kodwa izityalo ziyaziwa ngamanani abo amancinane kunye nokukhanya emzimbeni wonke! Ukunamathela kule ndlela yokutya kubonakala kulula. Ungadla naluphi na uhlobo lwemveliso enjalo:
- zonke iintlobo zeesinkwa ngendlela yokutya, isobho, njl;
- naluphi na ubhontshisi - iipeas, iilentile, iiimbotyi zeentso (ngokuqinisekileyo - iprotheni yemifuno);
- nasiphi isiqhamo;
- yonke imifuno ngaphandle kweetatata.
Kulo lokutya kukho ukuvinjelwa ngokuqinileyo - iswekile nesonka. Nangona kunjalo, ngamanye amaxesha unako ukufumana inqanawa yengqolowa, kodwa ingqolowa, isinkwa esimhlophe-into engathandekiyo!
Ungadla ngale ndlela uze ufikelele kwisisindo esifanelekileyo. Ukongeza iiprotheni zezilwanyana kwixesha elizayo kufuneka kube ngenyameko kwaye uqiniseke ukulawula ubunzima ukwenzela ukuba ugweme ukuzuza ngokukhawuleza (ukuba ngokukhawuleza emva kokutya kunokugqiba ukuhlasela i-shish kebab-oku kuya kuba yimpazamo). Ukulawula ukutya kwe-caloric yokutya kwi-carbohydrate yokutya, iithayibhile zomxholo wee-caloric zemifuno kunye neziqhamo (emva koko, kufuneka zibe yizona zinto ziyinxalenye yesondlo).
Ukutya - usuku lweprotheni, umhla wegluhyidrate
Ukutya oku "misonto" kufuna ukulungiswa okuncinci kwinkqubo echazwe ngasentla. Iintsuku ezingaqhelekanga kufuneka zidlule ngokuchanekileyo njengoko kuchazwe kwisidlo esidlulileyo, kodwa kwanomfuneko wokunikezela ukutya kweeprotheni. Inyama, iinkukhu, intlanzi, ushizi, amaqanda, i-cottage ushizi kunye nemveliso yobisi zingongezwa ngaphandle kwembalwa, iqela elincinci, imifuno. Ukutya okunjalo kunikwa lula, kwaye unako ukulahlekelwa isisindo kuwo njengoko uthanda.
Ngokuqinisekileyo, kwiintsuku zeprotheni kufuneka udle inyama ebilisiwe okanye ebhaka, kungekhona umcengezi.
I-carbohydrates yokutya kubadlali
Ukutya oku kuthiwa kukutya kokutshintshwa kwe-carbohydrate, kwaye kuyathandwa kwimeko yezemidlalo kuba kukuvumela ukunciphisa inani lamanqatha angaphantsi, ngelixa ungahambisani nemisipha.
Ixesha eliphela lihlala (lingavela kwiiveki ezimbini ukuya kwiinyanga eziliqela) liphule phantsi kwemijikelezo yemihla emine, kwaye ngale ndlela i-calorie intake ibalwa:
- Iintsuku ezimbini zokuqala zomjikelezo ziphantsi-i-carbohydrate ephantsi (kwi-1 kg yesisindo 0.5-1 g, ibalwa nganye).
- Umhla wesithathu ukwandisa ngokukhawuleza inani lamakhemidrohydrate (kwi-1 kg yesisindo - 4-5 g we-carbohydrates).
- Usuku lwesine lunokulinganisela (zombini iiprotheni kunye ne-carbohydrate kufuneka idle i-2-3 grams kilogram yesisindo).
Ukunyameka kwesi sidlo kuhamba kancane, kodwa amaqabunga. Kwiintsuku ezimbini zokuqala zomjikelezo, kufuneka
Abaninzi abazange bakwazi ukunciphisa ubunzima kule ndlela yokutya ngenxa yesizathu esilula - banamavila ukubala iikhalori. Ukuze uphumelele kule nkqubo, kuyimfuneko ukugcina idayari yesondlo kunye nokubala ngokubaluleka kokubili iikhalori kunye nezibonakaliso zeeprotheni, amafutha kunye ne-carbohydrates. Oku kunokwenzeka kuphela xa ugcina idayari ye-intanethi, yona iya kubala iiparitha ezifunekayo. Ukuba awulungele ukuzinikela okunjalo, kungcono ukuba ungayithathi le nkqubo.