Vele ulandele ukudla kwethu kokunciphisa ...
Sizokhuluma nawe ngokucacile: ukwehlisa ama-kilogram ayisihlanu ngenyanga akuwona umsebenzi olula, futhi kulula kakhulu ukubhekana nayo ngosizo lombuso okhethekile wokuqeqesha. Kodwa-ke, okubalulekile okungukuthi ukudla okuzokunika amandla kulezi zivivinyo. Ngaphandle kokuncintisana okungenakugwemeka kokulamba kanye nezinhlu ezinde zokudla okungavamile, inkinga enkulu yokudla okuningi ukuthi kunzima ukuthola isimiso sokudla okuzokuvumela ukuba ulahlekelwe isisindo ngaphandle kokunciphisa inani lokudla okunomsoco ngaphandle kokuthinta impilo yakho. Yingakho kulesi sihloko sikhathalela kakhulu imikhiqizo ene-low glycemic index (GI) kanye nesisekelo sokudla okuhlongozwayo - isivinini lapho imikhiqizo equkethe ama-carbohydrate igajwa futhi ingena egazini. Ukusetshenziswa kwenani elikhulu lemikhiqizo: ngenani eliphakeme le-glycemic (njengezinkwa ezimhlophe nabanye, imikhiqizo yefulawa ephezulu, amazambane, ilayisi elimhlophe, iziphuzo eziyishukela kanye nokudla okucutshungulwa okuningi) kuzoholela ekuzizweni kokulamba ngokweqile, njengoba umzimba uzigcoba ngokushesha kakhulu. Ngenxa yalokho, uzodla okungaphezu kokudingekile, kodwa indlala ayisayi kucima. Ososayensi bathola ukuthi abantu abadla ukudla kwasekuseni nokudla kwasemini babonakaliswa uhla oluphakeme lwezinto zokudla ezingxenyeni zesibili zosuku badliwa ngamakhilomitha angu-700 ngaphezu kwalabo ababenokudla kwasekuseni kwe-GI nokudla kwasemini. Imikhiqizo eshaywa ngokushesha ingaholela ekungalingani kwe-hormonal, okuholela ekubeni umzimba uzoqala ukugcina amanoni amaningi. Kungenzeka usuvele uzwile mayelana nokudla kwe-GI okusekelwe ohlwini oluphansi lwe-glycemic yokudla - ngezihumusho ezahlukene ezaziwa isikhathi eside. Kodwa-ke, ucwaningo lwamuva lubonise ukuthi lokhu kudla kungaba nje ukwelashwa okuyisimangaliso okuzosiza ekubhekaneni nesisindo esiningi nokuthuthukisa impilo. Imikhiqizo ene-GI encane iphakathi kwezinto ezinomsoco kakhulu: zicebile fiber, amavithamini, amaminerali nezinye izinto ezinempilo. Unezinga le-cholesterol elijwayelekile, ingozi enciphise yesifo sikashukela, futhi isikhumba sakho, uma sikwazi ukugcoba induna, siyoba sihlanzekile. Ngaphezu kwalokho, ngenxa yalokhu kudla, uzothola amandla amaningi kunokunamathela ezidlweni eziningi eziphansi. Futhi lokhu kusho ukuthi uzoba namandla amaningi okuzivocavoca ekuzivocavoca. Ulungele ukuqala? Yilokho okudingayo ukwazi ukuthi uphumelele uma wenza le plan esithembisayo yokulahlekelwa isisindo.
Ubukhulu benkomba ye-glycemic kuthintwa yizinto eziningana: okuqukethwe kwefayibha yomkhiqizo, indlela yokupheka (amazambane abhakabhaka angaphezu kwamazambane abilisiwe), ukuvuthwa (izithelo), ubude bokupheka (i-GI ye-vermicelli egayiwe iphakeme kunaleyo evamile), nohlobo lokucubungula ukudla isibonelo, inkomba ye-glycemic yezinhlobo ezithile zesinkwa esimhlophe ingase ibe ngaphansi ngenxa yokusetshenziswa kokugaya ufulawa). Konke lokhu kulula ukudideka, ngakho-ke sizokunikeza ama-postulates ayisisekelo okudla. Isisekelo sokudla yizinhlamvu ezigcwele, imifino, izithelo nobhontshisi. Inkomba ye-glycemic yale mikhiqizo iphansi, futhi uma kuziwa emifino engekho-starchy, ngokuvamile i-0.
Sebenzisa amaprotheni aphilile, inyama, inhlanzi, umdlalo, ushizi kanye ne-tofu ayinawo ama-carbohydrates, ukuze inkomba ye-glycemic ekhulwini labo ingakhulumi. Ngaphezu kwalokho, ngosizo lwamaphrotheni, ugcina umuzwa wokuhlala isikhathi eside.
Yidla kancane, kodwa kaningi
Ukusabalalisa okungafani kwama-khalori kuyisihluthulelo sokuzinzisa amazinga e-glucose. Uma ingxenye enkulu yama-kilojoule oyidlayo ezinyathelweni ezimbili zokubhala, izinga le-glucose lizoshintsha kakhulu ngisho noma ukhetha imikhiqizo ngenhla ephansi ye-glycemic.
Ungathembeli kuphela ku-GI
Imikhiqizo efana ne-pizza, ama-potato chips noma amakhekhe ane-index ephansi ye-glycemic. Kodwa, njengoba uyazi, lokhu akusho neze ukubabenzisane nabo ekulwa nesisindo. Kunoma yikuphi, kudingeka ucabangele inani lamakhalori bese uhlola izakhi zokudla okunomsoco ekudleni kwakho. Ngakho-ke, ungasebenzisa le mikhiqizo, kodwa ngezikhathi ezithile. Futhi ungagweme imikhiqizo ewusizo.
Qala ngesaladi
Izithako ezivamile zeladidi zinezinkomba zeroga glycemic, ngaphandle kwalokho zicebile fiber nezakhi eziningi. Futhi ngenxa yamafutha emafutheni, kanye ne-asidi kuviniga noma ijusi kalamula, amasaladi e-isaladi asiza ukulawula ukukhula kweglucose egazini ngemuva kokudliwa.
Lawula ivolumu yezinxenye
I-pasta ye-spaghetti ifanelana ngokugcwele ekudleni kwe-GI, njengoba ihlushwa kancane kancane. Kodwa njengoba kunama-carbohydrate amaningi ku-spaghetti, kuyadingeka ukunciphisa ubukhulu besabelo kuya ku-200 amagremu. Ukuze wenze i-spaghetti isidlo esinomsoco futhi esingaphansi kwekhalori, engeza imifino kubo.
Qaphela ngokudla okulula
Ukukhetha ukudla okudliwayo kuxhomeke kuwe kuphela. I-yogurt ye-low-fat yogurt, ibha ye-cereal sweet noma i-crackers encane ingaholela ekukhuphukeni okubukhali ezingeni lika-glucose, kulandelwa ukudonsa okulinganayo. Yenza ukukhetha ngokudla okudla okunamandla nge-GI ephansi (imifino eluhlaza noma i-apula). Uma kutholakale kalula imikhiqizo enomqulu ophezulu, okungenani faka amaprotheni amancane noma amafutha awusizo kubo: isibonelo, udle ama-crackers amaningana nama-gramu angu-30 we ushizi noma ibhotela le-peanut.
Izinzuzo zokudla
Ukukhathazeka okuyinhloko kwezidlo eziningi ukuthi ukudla okuqukethe izinto ezinomsoco futhi okunempilo akufakiwe ekudleni. Ngenxa yalokho, wena-ke ungasheshe ulahlekelwe isisindo, kodwa ngesikhathi esifanayo, impilo yakho isengozini. Kwezinye izimo, umdlalo, njengoba uthi, awufanelekile lelikhandlela. Isibonelo, uma unciphisa isisindo, kodwa izinga lakho le-cholesterol likhuphuka, bese uvele ushintshe ingozi eyodwa yesifo senhliziyo kwesinye. I-GI yokudla inikeza izinhlobo ezihlukahlukene zokudla okunempilo okuzokwenza ngcono impilo yakho. Kwabesifazane abaqaphela ukudla kwe-GI, izinga legazi le-cholesterol lehle ngo-10% ezinyangeni ezimbili nje. Baphinde bathuthukise imiphumela yokuhlaziywa kwiprotheni esebenzayo, ekhombisa ukuthi kukhona khona izinqubo zokuvuvukala kanye nengozi yokuhlaselwa yinhliziyo. I-carbohydrate engancipha kancane kancane iyasiza ngezizathu eziningana. Ucwaningo olwenziwa ngabososayensi baseHarvard University lubonise ukuthi abesifazane abalandela ukudla kwe-GI (ikakhulukazi uma becebile fiber) banamathuba okuba bahlakulele uhlobo lwesifo sikashukela sohlobo lwe-2. Ukudla okugxila kwimikhiqizo ene-GI ephansi nakho kuyisivikelo somdlavuza. Ucwaningo lwamuva olwenziwa ososayensi baseBrithani lithole ukuthi zonke ama-5% ama-kilojoule atshwa nge-carbohydrate nge-GI ephezulu yandisa ingozi yomdlavuza webele nge-55%. Ngakho-ke ngenyanga yokudla kwe-GI, eba esikalini, kanye nenjabulo ngokulahlekelwa kwamakhilogremu engeziwe, ungakhohlwa ukuthi uzuze impilo yakho.
Ngolunye usuku ekudleni kokudla
Nakhu ukuthi amakholori angu-1600 oyisebenzisayo kanjani lolu suku azobukeka. Ukuhlanganiswa kwemikhiqizo ene-GI ephansi kanye neprotheyini ephilile esitsheni ngasinye kuyokusiza ukuthi uhlale ugcwele. Uma indlala ibonakala ngokwakho, vumela isiphuzo sama-khalori angu-100.
Ukudla kwasekuseni
Amaqanda aseGreek amaqanda (amaqanda ama-3 amhlophe, izinkomishi ezingu-3/4 inhlanganisela ye-anyanisi obomvu namatamatisi neminqumo, izipuni ezimbili ezikhishwe i-Feta ushizi), igromegranate.
Snack
Ushizi "Kosichka".
Ukudla
Isaladi ne-pasta (90 g inkukhu elinejiwe, ama-aubergini angama-200 agwetshiwe kanye ne-pepper ebomvu ethosiwe, amakhekhe ayi-1/2 e-turkish, ingilazi ye-pasta, i-spoon 2 we-sauce yase-Italy).
Snack
Isilimo esidliwayo esinamagatsha anamanzi sibamba ibhotela le-peanut (izinti ezingu-8 nezipuni ezimbili zebhotela yemvelo).
Dinner
Turkey "Chile" (90 g turkey izibopho, 1/2 indebe ubhontshisi, anyanisi kanye utamatisi sauce, "Chile" sauce). Fafaza i-fillet nge-cheated grated "Cheddar" (1/4 indebe). Isaladi le-strawberry nesipinashi (2 izindebe isipinashi, ama-strawberries angu-1/2, ama-tablespoons amabili e-pistachios, ama-tablespoons amabili eviniga balsamic).
I-snack yamakhilori angu-100
I-apula ebhaka nge sinamoni.
Ukudla kusebenza kanjani?
Uma kuqhathaniswa nezinye izidlo eziningi, kuzoba lula kuwe ukuthi unamathele kuwo. Izinzuzo zokudla zihlanganisa okuqukethwe okuphansi kwekhalori nokudla okunomsoco wokudla. Imikhiqizo eyakhayo yenza ukhohlwe ukuthi uyadla, futhi ungagwema ukusilamba kwendlala ebonakala kusihlwa futhi kuholele ukuthi udonsela kumaswidi. Ukusebenza kokudla kwe-GI kuqinisekiswa yizifundo eziningi eziye zafakazela ukuthi ukudla okuncike kwimikhiqizo ene-low glycemic index kunomsoco kunamanye izinhlobo zokudla. Ngaphandle kokuthi akukho ukukhishwa kwe-insulini ngokungazelelwe egazini, imikhiqizo ene-GI encane ihlala emgodini wokugaya isikhathi eside futhi ifinyelele emathunjini amancane, lapho i-hormone eziyinhloko ezivimbela ukudla khona. Futhi nakuba kunciphisa ama-kilojoule, isisindo sokugaya umzimba sinciphisa, ukudla kwe-GI kunciphisa lo mphumela. Ngesinye sezifundo, kwafunyanwa ukuthi abantu ababonile ukudla okuncane, ama-metabolism ancipha ngo-11%, kanti induduzo, eyabambelela ekudleni kwe-GI - kuphela 6%. Uma izinga le-glucose yegazi lihlala lihlala njalo, umzimba awuniki uphawu lokulamba. Ngenxa yalokho, ngeke kuphuze umthamo we-metabolism, ukonga ikhalori ngayinye.