Ukudla okungewona ama-carbohydrate: yini okufanelekile ukulindela kuyo

Igama lokudla livele likhuluma ngokwalo, ukudla okunama-carbohydrate kunomkhawulo noma ngisho nokuvinjelwa kokudla okuqukethe ama-carbohydrate. Uma ukhumbule, inkambo ye-biology yasitshela ngenhloso yamaprotheni, amafutha kanye nama-carbohydrate. Amandla okuphila komuntu, okokuqala, ahlinzeke ngama-carbohydrate.

Ama-carbohydrate ahlukaniswe ngezigaba ezimbili:

I-carbohydrate elula

Ukudla okuqukethe i-glucose, i-sucrose, i-lactose. Uhlu lwale mikhiqizo yizo zonke izithelo ezinomsoco (okumnandi - okunye okushukela), uju, i-confectionery, ubhontshisi, iziphuzo ezimnandi futhi, nakanjani, ushukela.

I-carbohydrate enzima

Lezi yimikhiqizo equkethe i-glycogen, isitashi noma isellulose. Lezi zihlanganisa: amazambane, ummbila, okusanhlamvu, isinkwa kanye ne-pasta, ama-legumes.

Uyini umehluko phakathi kwalawo ma-carbohydrate

Umehluko omkhulu phakathi kwe-carbohydrate elula futhi eyinkimbinkimbi yisilinganiso sokuhlukaniswa kwawo. Ama-carbohydrate alula asheshe ahlukaniswe futhi angene egazini. Ukunyuka okuthe xaxa kweshukela emzimbeni kubonakala ngomqondo ophuthumayo wokuphefumula, okudlula ngokushesha. Ama-carbohydrate nje alula afakwe ngendlela yamafutha, okulimaza kakhulu akuthinti nje kuphela isibalo, kodwa futhi nesimo sezempilo jikelele. Ukubola kwama-carbohydrate amaningi kunesikhathi eside, banezinto eziwusizo kakhulu kunezinto ezilula. Ngemuva kokuba udle ukudla ngokuqukethwe okuphezulu kwe-carbohydrate eyinkimbinkimbi, kunomzwelo omude we-satiety, uzizwa unamandla amakhulu. Yiqiniso, ukunqwabelana kwama-carbohydrate okuyinkimbinkimbi kungabangela nokukhuluphala uma umuntu engalawuli ukudla kwawo.

Imenyu ye-carbohydrate yokudla

Njengazo zonke izidlo eziningi, kuzodingeka uvumelane nesilinganiso sakho sekhalori nsuku zonke. Kunembile kakhulu ukukhipha ama-500 kusuka kulolu buling futhi uhambelane nesitho esitholiwe. Ukudla okungamaphesenti angu-100, inyama, imikhiqizo yobisi kanye nemifino kumele ilandele i-70%. Imenyu ingabandakanya izaqathe, iklabishi, utamatisi, ukhukhamba, ngaphambili kweBulgaria, i-broccoli, imifino, ama-apula aluhlaza kanye nelamula.

Siyakubhala uhlu lwezitsha kusukela ngosuku olulodwa lokudla, kanye netafula lama-carbohydrate ekudleni:

Ukudla kwasekuseni - isifuba senyamazane esilisiwe, isangweji nebhotela noshizi, isaladi yemifino.

Isidlo - ingxenye ye-porridge, i-meatballs evela enkukhu noma inyama yenkomo, ushizi.

I-Snack - ama-apula amabili, i-walnuts encane

Dinner - inhlanzi ethosiwe, isaladi yemifino, i-brynza.

Isidlo sesibili - ingxenye ye-cottage shizi (amafutha angama-9%), ingilazi yogurt noma i-yazhenka.

Ithebula lokuqukethwe kwekhalori nokuqukethwe kwe-carbohydrate:

Njengoba ungabona kusukela ngenhla, ukudla kuqukethe imikhiqizo encane equkethe ama-carbohydrate. Konke ngenxa yokuthi udla amaprotheni owodwa, uzobeka umzimba wakho esimweni sokucindezeleka, okungasithinta kakhulu izitho zangaphakathi nenhlalakahle jikelele.

Ukudla okungewona ama-carbohydrate. Ukubuyekeza:

Tatiana:

"Ngalokhu kudla, ngakwazi ukulahlekelwa yi-8 kilos ngenyanga eyodwa. Angizange ngizizwe ngingakhululekile, ngoba izitsha ezingafakwa kwimenyu zihluke kakhulu. Umphumela uhlala cishe izinyanga eziyisithupha ... "

Eugene:

"Ngivakashela i-gym, futhi kuleli bhizinisi, ukuze ngiphumelele, akudingeki ukuthi nje ngisebenze kanzima, kodwa futhi ngilandele kule nqubo yamandla." Lokhu kudla emavikini amathathu nje kungangisiza nje ukuba ngilahle amahlanu kg, kodwa futhi kwandisa kakhulu ukukhululeka kwemizimba. lokhu kudla akunakwenzeka! "

Kulokhu konke singaphetha ngokuthi lokhu kudla kuhle ngoba kunokudla okuhlukene nokudla ekudleni kwakho, kodwa ngesikhathi esifanayo wena, nakuba ungasheshi kakhulu, ulahlekelwe isisindo. Impumelelo ngokulahlekelwa isisindo nokukhungatheka okuncane!