Kunezidlo eziningi ezihlukahlukene ezithembisa imiphumela emangalisayo esikhathini esincane. Enye yalezi zokudla i-carbohydrate yokudla. Ake sibone ukuthi yini ongayidla ekudleni kwe-carbohydrate.
I-carbohydrate ingenye yezakhi ezibaluleke kakhulu eziqukethwe ekudleni. Kungenxa ye-carbohydrate edliwe, sizizwa izikhwepha zamandla nokusebenza okuhle kakhulu.
Zonke izidlo ze-carbohydrate zihlukaniswe nenani lama-carbohydrate avumelekile ngosuku
- i-carbohydrate ephansi - i-carbohydrate eyinzuzo ngosuku kuze kufike kuma-125 amagremu;
- i-carbohydrate enzima - kuze kube ngu-20 amagremu ama-carbohydrate ngosuku.
Lezi zondlo zakhiwe ngabanikazi bezondlo, abazofunda iziphetho ezinjalo ekufundeni kwabo - abanesibopho sokwandisa indlala yi-carbohydrates esiyidlayo, uma singabakhulumi nabo ekudleni kwabo, isifiso siyohlala sinciphisa, futhi ngenxa yalokho amakhilogremu angeziwe azoqala ukuqubuka. Ukuziqhenya kokudla kwe-carbohydrate ukuthi ngokunciphisa ngokuqondile inani lama-carbohydrates okudliwe, asikhulise ukusetshenziswa kwezinto ezifana namafutha namaprotheni. Ngeke ukwazi ukubona ukuthi ukudla ngale ndlela, asilimazi umzimba wethu nganoma iyiphi indlela. Noma yikuphi ukudla akuyona kuphela i-pluses, kodwa futhi i-mines.
Izici ezinhle zokudla kwe-carbohydrate.
Into ebaluleke kakhulu ekuphishekeleni ubuhle - ukudla kusebenza!
Isici esibaluleke kakhulu - okuqukethwe kwekhalori kokudla oyidlayo akunciphisi, umzimba awuzizwa ulambile.
3. Asinciphisi inani lamaprotheni asetshenzisiwe, kepha asikhuliseli, ngakho umzimba wethu uphendule ngokwanele endleleni yokuphila yokudla, amaprotheni anomthelela ekutheni amafutha ashisa, ikakhulukazi ngaphansi kokucindezeleka ngokomzimba.
4. Phakathi nalokhu kudla, umzimba uqala ukukhiqiza izinto ezikhethekile - i-ketone, okufaka isandla ekushiseni okusheshayo kwamafutha. Ngaphezu kwalokho, lezi zinto zinezici eziningi ezivelele zokucindezeleka kwemvelo.
Izici ezimbi zokudla kwe-carbohydrate.
Ukusetshenziswa ngokweqile kwemikhiqizo yamaprotheni kunqwabelana kakhulu nezinhlelo zomzimba ezibaluleke kakhulu - ikakhulukazi isibindi.
2. Imikhiqizo yamaprotheni ingaqukatha inani elikhulu lamafutha. Ngakho-ke, udinga ukukhetha ngokucophelela imikhiqizo.
3. I-ketone eshiwo ngenhla ayinayo nje umphumela omuhle ekulahlekeni kwesisindo, kodwa futhi ilimaza isibindi, ubuchopho nezinso
4. Amanqamu enganele emzimbeni aholela ekwakheni imizimba ye-ketone, ephazamisa kakhulu isibindi, izinso nobuchopho.
5. Yiqiniso, noma yikuphi ukuvinjelwa kokudla okunomsoco kuholela ekuntulekeni komzimba wezakhi, ama-acids namaminerali, okuyinto echaphazela kabi umuthi wamathumbu.
Manje ake sibheke izimiso zokudla ukudla kwe-carbohydrates bese ukhuluma ngalokho ongadla ekudleni kwe-carbohydrate.
Zonke izinhlobo zayo zanciphisa ukugcina imithetho eyisisekelo:
- Zonke izitsha zeladidi zitholakale zimanzi kalamula, okungenani - ngenani elincane lomnqumo noma amafutha yemifino;
- Ukudla ukudla ngamafutha omnqumo, kodwa kungcono ukuthi ungatholi. Inyama namaqanda kunengqondo ukupheka, nemifino yokudla okuluhlaza.
- Emva kokudla, ungaphuzi cishe isigamu sehora.
- Ungadli emva kwehora lesishiyagalombili kusihlwa.
- Hlukanisa izinga lansuku zonke akuzona izingxenye ezimbalwa futhi udle njalo amahora amathathu.
- Umthamo wokudla wansuku zonke akufanele udlule ama-300 amagremu.
Kunezinhlobo eziningi zokudla okunjalo. Lokhu kufaka phakathi ukudla okudumile okuthiwa "Kremlin diet", ukudla okungewona ama-carbohydrates ka-Atkins no-Pevzner, ukudla okuncane kwe-carbohydrate kaKim Protasov, "Imikhiqizo eyishumi. Sizocabangela eziningana zazo ngokuningiliziwe.
I-Atkins Diet.
Igama lesibili yikudla kwama-American astronomers. Lokhu kudliwa kuklanyelwe isikhathi eside sokusebenza kunezinye izinketho. Kunzima kakhulu umuntu omncane kakhulu. Ezinsukwini zokuqala ukwehlisa isisindo kwenzeka kakhulu, umzimba ngenxa yokuntuleka kwamandla uqala ukuwukhipha kuwo amaseli ayo, ngenxa yalokho, kanye nama kilogremu angaphezu kwamandla, amabutho ayahamba. Ubuthakathaka obunjalo buthinta isimo sengqondo nokusebenza komuntu.
Uma usenqume ukuzama ukudla kwe-Atkins ngokwakho, bese uthola isitifiketi sakho sokudla siqu. Manje uzodinga ukubala ama-carbohydrate adliwe ngokwezwi ngokweqile yonke i-gram of gram nsuku zonke. Kuqinisekisiwe ukulahlekelwa kwesisindo ngokushesha uma kudla ngosuku ngalunye okungaphezu kuka-20 amagremu ama-carbohydrate. Akuvumelekile ukuba udle wonke okusanhlamvu, imikhiqizo yefulawa, ushukela kanye nemikhiqizo equkethe ushukela - amaswidi, izithelo, ezinye imifino - ummbila, izaqathe, amazambane, ngaphansi kwanoma yiziphi izimo kufanele uphuze utshwala.
Uvumelekile ukuba udle inyama, amaqanda, inhlanzi, imifino. Yenza itafula lemikhiqizo eline-carbon futhi uhlale ubheka lokho okudlayo.
Ukudla kwama-carbohydrate ezindala.
Kulo hlobo lokudla ungadla inani elingenamkhawulo lenyama, izilwane zasolwandle, i-cottage shizi nama-cheeses avunyelwe. Kuyadingeka nsuku zonke ukuba ufaka phakathi kwemifino eluhlaza, amaqabunga, izithelo - ama-citrus kuphela, futhi-ke, amajikijolo. Ngokuqondene nemikhiqizo yobhakabhaka iyakhathazeka ... ... konke kunzima kakhulu lapha. Uma kungenakubekezelelwa, khona-ke ingxenye eyodwa yesinkwa esimnyama ivumelekile, kodwa engathandeki kakhulu.
Imenyu ene-non-carbohydrate yokudla:
1 Ikhefu lesidlo sasekuseni: ½ yamagilebhisi (angashintshwa ngejusi esanda kumiswa ngaphandle kokushukela);
2 ibhulakufesi: amaqanda ama-2 anetiyi noma ikhofi engatheni.
Usuku lokudla: Yidla isithelo se-grapefruit ekuseni.
Isidlo: upheke ucezu lwenyama noma inhlanzi, yenza isaladi.
Intambama yesiphuzo : uphuze indebe yetiyi engaphuzi.
Ezinye izondlo zokudla zeluleka izidlo ze-carbohydrates, kodwa kuphela abantu abaphilile nabanamandla. Sisebenziseka kangaka ukuzibeka ezifenjini ezihlukahlukene futhi sihlukumeza imizimba yethu, ukuthi silungele noma yini ngenxa yobuhle. Kodwa ngokuvamile kuwanele nje ukulungisa ukudla kwakho, kudla ukudla okuwusizo futhi okuhlukahlukene, ukwandise umsebenzi womzimba, futhi amakhilogremu angaphezulu azoshabalala maduzane ngokwabo. Ngeshwa, ukweqa ngomsebenzi onzima nokuhlupheka, isisindo esiningi bese ubuya futhi ukukhipha kuyoba nzima kakhulu kunesikhathi sangaphambilini. Ngaphambi kokunquma ukuthatha izinyathelo ezinkulu, cabanga ukuthi uyayidinga ngempela.