Ochwepheshe abahola phambili emhlabeni bahlakulela ukudla okuvimbela ukuba khona kwama-carbohydrate ekudleni ukuze kugcinwe izinga eliqhubekayo le-insulin hormone emzimbeni. Ngokudla okunjalo, umzimba uqala ukukhiqiza amandla ikakhulukazi ngenxa ye-oxidation yamafutha kanye nezinga eliphansi lama-amino acid. Ukudla okunomqondo ophansi we-carbohydrate ehlanganisiwe kalula kuye kwasiza abantu abaningi ukuthola ifomu elingenakufinyeleleka ngesikhathi esifushane kakhulu. Zama nawe!
Yikuphi ukudla okuqukethe inani elincane lama-carbohydrate?
Imikhiqizo eyinhloko ehambisana nalokhu kudla icebile ngamafutha kanye namaprotheni, kodwa aphansi kuma-carbohydrate. Leli qembu lifaka:
- Amantongomane
- Imikhiqizo yokudla inyama
- Amaqanda
- Izinhlanzi nezilwane zasolwandle
- Imbewu
- Ubisi (ophelele) nemikhiqizo yobisi (ushizi, i-cottage shizi, njll)
Ukugcina izinga le-insulin hormone, kuvamile ukudla kusuka ku-0.8 kuya ku-1.1 g we-carbohydrate ngekhilimu yesisindo somzimba ngosuku. Zingafunyanwa ngesinkwa, ilayisi nemikhiqizo yelayisi, okusanhlamvu, ummbila, amazambane, i-peas, ama-oat flakes. Uma ubala ibhalansi yekhalori yansuku zonke, uzokwazi inani eliqondile lamafutha ekudleni odlayo, ukuze ukulahlekelwa kwesisindo kuhambe ngokushelelayo nangokuqhubekayo. Akungacabangi ukukhipha ngokuphelele amafutha avela ekudleni. Ziyadingeka ukuze kusetshenziswe nokusebenza okujwayelekile kwezitho eziningi. Imithombo yamafutha yiyona ingxenye enkulu eyaziwa kuwo wonke umuntu. Into eyinhloko ukuthi iwumvelo, hhayi ukucutshungulwa ngokomoya. Isibonelo, amafutha ashiywe ngemuva kokukhathala umkhiqizo. Esikhathini somkhiqizo ngamunye inani lamafutha lihlukile futhi ikhwalithi yezinto ezifunyenwe nayo ihlukile. Amafutha "awusizo kakhulu" ongayithola kumafutha yemifino, imbewu, amantongomane, amafutha omnqumo, amafutha (usawoti), ibhotela, ukhilimu, ukhilimu ushizi onamafutha angaphezu kwama-60%, i-palm kanye ne-kakhukhunathi yamafutha.
Kunconywa ukunciphisa ukusetshenziswa kwezithelo futhi uqale ukuwasebenzisa ezincane (200 -300 g) izithelo ezifakwe emathinini ekuseni ekuseni ngaphambi kokudla kwasekuseni. Iladidi yemifino iyimfuneko yokudla konke. Uma ukudla okulungiselelwe akunawo amafutha nhlobo, khona-ke ungakwazi nje ukufaka amafutha emifino esaladini - ukuze ukwazi ukumboza umehluko. Ukuze uthole ukunambitheka okungajwayelekile, ungakwazi ukwengeza umkhiqizo obuye wabizwe ngokuqukethwe okuphezulu kwamavithamini, amaminerali nama-amino acids - akhule ukolweni. Ukuba khona kwayo kuma-saladi kuyadingeka uma ufuna ukufeza isibalo esivumelanayo futhi ngesikhathi esifanayo ugcine impilo yakho. Ukusetshenziswa kwamahlumela kakolweni kuzogcwalisa umzimba ngeyinkimbinkimbi yamavithamini kanye nezindleko zamaminerali. Kungcono ukugwema ukusebenzisa ama-soybean nezinye izitshalo.
Uhlelo lokusetshenziswa kokudla
Ukudla, ngokusho kwalokhu kudla, kufanele kwenziwe njalo ngezikhathi zonke amahora angu-2-3 futhi kungabandakanya kusukela kuma-5 ukuya ku-7, ngokuya ngamaprotheni adingekayo emini. Ezimweni ezimbi kakhulu, lapho kungekho ukulungiselela kanye ne-glucose, umzimba ulahlekelwa inani elikhulu lama-amino acids. Ngakho-ke, abagijimi akufanele bathathe imali eyengeziwe ngemva kwalesi nqubo uma kuqhathaniswa nezinye izinhlobo zamaprotheni. Umkhuba wansuku zonke wamadoda uhamba phakathi kuka 2.5 ukuya ku-3 g, futhi kwabesifazane kusuka ku-2.3 ukuya ku-2.7 g kilogram ngayinye yesisindo somzimba. Kunconywa ukuthi emva nje kokuvuka ebhedeni wadla ingxenye encane yezithelo ezifakwe emanzini. Lokhu kuzokwenza kusebenze uhlelo lwakho lokugaya, ngakho-ke isidlo sasekuseni sizofakwa ngesikhathi esifushane.
Esinye isabelo sokudla - amaminithi angu-30 emva kokuqala - kufanele kube phezulu amaprotheni kanye namafutha amanengi ekubunjweni kwawo. Kungcono ukuyidla amahora amabili ngaphambi noma ngemuva kokudla kwasekuseni. Iphuzu eliyinhloko kulokhu lokudla yilona lokudla okunye kwamafutha kanye namaprotheni, okulandelayo kufanele angene emzimbeni ngokushesha emva kokuzivocavoca (okudingekayo futhi). Isikhathi sokudla ukudla sincike ezintweni eziningana, okungukuthi: uma umsebenzi wakho oyinhloko (ukuqeqeshwa, umsebenzi, umsebenzi womzimba) uwela engxenyeni yokuqala yosuku (kusuka emahoreni angu-9 kuya kwangu-12), kanti ingxenye enkulu yokudla yenziwa ngesikhathi sokuhamba phakathi kuka 12.00. no-13.00. amahora (okungukuthi, okungenani 2 amahora aphelele emva komsebenzi)
Uma usebenza kakhulu ekupheleni kosuku (ukuya emsebenzini emva komsebenzi noma esikoleni), isikhathi sokudla, ngokusho kwalokhu kudla okunomqondo ophansi we-digestible carbohydrate, kuvela ngo-5 ntambama. kuze kube ngu-20.00. kamuva kungcono ukuthi ungadli ukudla okunomsoco wamafutha, ngoba ngeke kuhlungwe kahle ebusuku.
Kukhona futhi amathuba okuhlukanisa ama-carbohydrate ashintshwe kalula zibe izingxenye ezimbili ezincane ezidliwe phakathi kuka-10.00. no-14.00. amahora. Futhi emva nje kokuthi ungadla ukudla ngamafutha. Ngakho-ke, amaprotheni emathunjini azofinyelela ngokushesha ukumboza ukuntuleka kwama-amino acids emzimbeni. Ngalokhu kudla okuncane-kwe-carbohydrate, ibanga phakathi kokudla akufanele lidlule amahora amane ukugwema isimo sezinkinga zamaprotheni emzimbeni. Lokhu kuzoholela ekulahlekelweni okungathandeki kwezicubu zomzimba. Ukudla kokugcina kosuku kufanele kuqukethe amaprotheni. Okungcono kakhulu, ekudleni kwakusihlwa kwakuhlanganiswa zibe ngaphezu kwezinhlobo ezimbili zamaprotheni (inyama nobisi noma amaqanda nobisi, njll). Ihlanganiswe namafutha angaphansi.
Indlela yokulungisa ukudla ngokuvumelana nalokhu kudla?
Imikhiqizo yezinyama kufanele idlule ukwelashwa kokushisa. Imikhiqizo ebhemayo ayinconywa. Imifino idliwa eluhlaza, ephekwe noma ephekwe ngamafutha. Okungcono ukusebenzisa isobho noma inyama. Izinhlanzi nezinkukhu ziphekwa noma ziphekwe kuhhavini noma kwi-grill.
Luhlobo luni lokuqeqesha oluzophumelela kakhulu kulolu hlobo lokudla?
Ukudla okunjalo kungabonwa (ikakhulukazi okokuqala) kusuka ekungeneni kwegazi kwegazi. Ukuzivocavoca okuphumelelayo kunazo zonke labo ababa nesilinganiso esiphakathi nesikhathi esivela emaminithini angu-30 kuya ku-45 ngokufakwa kwamandla amancane kakhulu (kuluhlu lwamandla okukhuthazela). Isibonelo esihle sokuqeqeshwa okunjalo yizokuqeqeshwa kwe-Tai-Bo. Kodwa-ke, ukuqeqeshwa okude kakhulu kwe-aerobic kungaholela ngokushesha ezinozini zempilo, ikakhulukazi kubantu abane-carbohydrate ephansi ne-hypoglycemia (ushukela wegazi ophansi). Ukuyeka ukusebenza ngaphambi kokukhathala kuthatha ukukwazi ukuvimbela lesi simo esisongela ukuphila. Uma usenomuzwa omubi, kudingeka udle amagremu angu-100 e-chocolate noma u-fructose wesifo sikashukela nsuku zonke kuze kutholakale ngokuphelele.
Ukudla lokhu kuthinta kanjani impilo yakho ?
Lokhu kokudla okunomqondo ophansi we-carbohydrate engasetshenzisiwe kuyindlela esheshayo futhi enomphela yokubola kwe-fat. Ngemuva kwamasonto angu-4-8 omkhuba onjalo, umzimba uthola izinguquko ezibalulekile ngcono: ukulinganisa amafutha kusungulwa, ukusimama kwawo okulungile kusungulwa ngaphandle kokwakhiwa kwezindawo zokubeka "ezindaweni" ezinkampanini. Inkinga yokuntuleka kwamaprotheni futhi, ngenxa yalokho, ukulahlekelwa kwesisindo somzimba kuyanyamalala, ngoba ukugcina izinga eliphezulu le-insulin, okubalulekile ekubuyiseleni imicu ye-muscle ngemuva kokuqeqesha, isungulwa. Uma inani lokudla nokubunjwa kwalo likhethiwe ngendlela efanele, isisindo sokulahleka sisimeme futhi sihlale njalo. Ukulahlekelwa eceleni kuya kusuka ku-5% ukuya ku-8% wesisindo somzimba njalo ngenyanga. I-uniform inciphisa amafutha alinganiselwayo, kanti ukulahleka kwezicubu zomzimba kumncane.
Abantu abakwazi ukukhiqiza i-insulin ngokuvamile, kuyadingeka ukugcina lokhu kudla ngokuqukethwe okuphansi kwe-carbohydrates engasetshenziswa okungenani kanye njalo ezinyangeni eziyisithupha. Lokhu kuzobavumela ukuba balondoloze izinga lamafutha ashisa njalo. Amafutha amaningi ekudleni angabangela ukunganaki kwamathumbu emathunjini. Uma lokhu kwenzeka, kungcono ukushintshela ekudleni okulula ukulahlekelwa isisindo.