Iingcali ezikhokelayo zehlabathi zakha ukutya okunciphisa ubukho be-carbohydrates ekudleni ukuze kugcinwe umgangatho we-hormone ye-insulin emzimbeni. Ngenxa yokutya okunjalo, umzimba uqala ukuvelisa amandla ngokukodwa ngenxa ye-oxidation yamafutha kunye neqondo eliphantsi le-amino acid. Ukutya kunye nomxholo ophantsi we-carbohydrates ehambelana ngokulula uye wanceda abantu abaninzi ukuba bafumane ifomu elingenakuvakalayo ngexesha elifutshane kakhulu. Zama nawe!
Yikuphi ukutya okunomlinganiselo omncinci we-carbohydrates?
Iimveliso eziphambili ezixhomekeke ekudleni zizityebi kumafutha nakwiiprotheni, kodwa ziphantsi kwi-carbohydrate. Eli qela liquka:
- Nuts
- Imveliso kunye nemveliso yenyama
- Amaqanda
- Intlanzi kunye neelwandle
- Imbewu
- Ubisi (ngokupheleleyo) kunye nemveliso yobisi (ushizi, i-cottage cheese, njl.)
Ukugcina izinga le-hormone ye-insulin, kuyinto eqhelekileyo ukuyidla ukusuka kwi-0.8 ukuya kwi-1.1 g ye-carbohydrate nganye ngeekhigram yesisindo somzimba ngosuku. Zingafumaneka kwisonka, ilayisi kunye nemveliso yelayisi, okusanhlamvu, ingqolowa, iifatata, iiperesi, i-oat flakes. Xa ubala ukulinganisela kwekhalori yansuku zonke, uya kuqonda inani elifanelekileyo leoli ekutya odlayo, ukwenzela ukuba ukulahleka kwesisindo kuhambe ngokufanelekileyo nangokuqhubekayo. Akunangqiqo ukukhuphela ngokupheleleyo amafutha okutya. Ziyimfuneko ekusebenzeni ngokuqhelekileyo kunye nokusebenza kwamalungu amaninzi. Imithombo yamanqatha yindawo eyaziwayo kubo bonke abantu. Into eyona nto kukuba bangokwemvelo, ayinakucwangciswa ngomoya. Ngokomzekelo, amafutha asele emva kokucima umkhiqizo. Kwimveliso nganye inani lemali lihlukile kwaye umgangatho wezinto ezifunyenweyo uhlukile. Amafutha amaninzi kakhulu "ancedo" onokuwafumana kwioli yeemifino, imbewu, amanqatha, ioli, ioli, isitroli, i-cream, i-cream, i-cream, kunye ne-fat%, isundu kunye neoli yekakhukhunathi.
Kucetyiswa ukunciphisa ukusetyenziswa kweziqhamo kwaye uqale ukuyisebenzisa kwiincinci ezincinci (200 -300 g) zezithelo ezifakwe kwiitrophu ekuseni ngaphambi kokutya kwasekuseni. Ialadi zemifuno ziyimfuneko kuyo yonke isidlo. Ukuba ukutya ozilungiseleleyo akuququzekanga nayiphi na inqatha, ke unokongeza nje ioli yendalo yemifuno kwisaladi - ngoko unokubambisa umahluko. Ngomdla ongaphandle, unako ukongeza umkhiqizo oxabiswayo kumxholo ophezulu wamavithamini, amaminerali kunye nama-amino acids - uhluma ukolweni. Ubuninzi bawo kwi salads kuyimfuneko ukuba ufuna ukufezekiswa nomfanekiso kwaye ngokufanayo ugcine impilo yakho. Ukusetyenziswa kwezihluma zengqolowa kuya kuzalisa umzimba ngokuxakeka kwamavithamini kunye nezongezelelo zamaminerali. Kukhethwa ukuphepha ukusetyenziswa kweesoya kunye nezinye izityalo.
Inkqubo yokusetyenziswa kokutya
Ukutya, ngokutsho kwesi sidlo, kufuneka kwenziwe rhoqo ngamaxesha onke ama-2-3 iiyure kwaye kunokubandakanya ukususela kwi-5 kuya kwe-7 kwi-servings, kuxhomekeke kwiiprotheni ezifunekayo emini. Kwiimeko ezinzima, ngokungabikho kokulungiselela kunye ne-glucose, umzimba ulahlekelwa ngumlinganiselo omkhulu we-amino acid. Ngaloo ndlela, abadlali abafanelekanga ukuthatha inani elongezelelweyo emva kwenkqubo ngokuthelekiswa nezinye iintlobo zeprotheni. Umgangatho wemihla yamadoda uhamba kwinqanaba ukusuka kwi-2.5 ukuya kwi-3 g, kunye nakwabasetyhini ukusuka kwi-2.3 ukuya kwi-2.7 g nganye ngekhilomitha yesisindo somzimba. Kucetyiswa ukuba ngokukhawuleza emva kokuvuka ebhedeni wadla isahlulo esincinci sezithelo ezikhethiweyo. Oku kuya kusebenze inkqubo yakho yokutya, kwaye ngoko kusasa kuza kufakwa ngexesha elifutshane.
Esinye isahlulo sokutya - imizuzu engama-30 emva kokuqala-kufuneka kube phezulu kwiiprotheyini kunye nexabiso elincinci leoli ekubunjweni kwayo. Kungcono ukuyidla iiyure ezimbini ngaphambi okanye ngokukhawuleza emva kwesidlo sakusasa. Ingongoma ephambili kule ndlela yokutya yinto enye yokudla kwamafutha kunye neeprotheni, oku kulandelayo kufuneka angene emzimbeni emva kokuzivocavoca (oku kwafunekayo). Ixesha lokutya ukutya lixhomekeke kwizinto eziliqela, oko kukuthi: ukuba umsebenzi wakho oyintloko (ukuqeqeshwa, umsebenzi, umsebenzi wezemvelo) uwela kwisiqingatha sosuku (ukusuka kwi-9 ukuya kwi-12 iiyure), ngoko ke inxalenye enkulu yokutya iqhutyelwa kwixesha eliphakathi kwe-12.00. no 13.00. iiyure (ewe, ubuncinane iiyure ezi-2 emva komsebenzi)
Ukuba usebenza ngokugqithiseleyo ekupheleni kosuku (ukuya emsebenzini emva komsebenzi okanye isikolo), ngoko ixesha lokutya, ngokutsho kwesi sidlo kunye nomxholo ophantsi we-carbohydrate engcolileyo, ukususela ngo-5 ntambama. de 20.00. Kamva kungcono ukuba ungadli ukutya okucebileyo kumafutha, kuba akuyi kugujwa ngokufanelekileyo ebusuku.
Kukho kwakhona amathuba okuhlukanisa i-carbohydrates elula efana neengxenye ezimbini ezincinci eziphakathi kwe-10.00. no-14.00. iiyure. Kwaye emva kokuba ungadla ukutya kunye nomxholo weoli. Ngaloo ndlela, iprotheni emathunjini iya kufikelela ngokukhawuleza ukufihla ukungabikho kwamamino acids emzimbeni. Ngenxa yokutya okuphantsi kwe-carbohydrates, umgama phakathi kokutya akufanele kudlule iiyure ezine ukuphepha imeko yokuntula kwiprotheni emzimbeni. Oku kuya kubangela ukulahleka okungafunekiyo kwezicubu zomzimba. Isidlo sokugqibela sosuku kufuneka sibe neeprotheni. Ngokufanelekileyo, ekudleni kwangokuhlwa kwahlanganiswa zibe zii-2 iintlobo zeprotheni (inyama kunye nobisi okanye amaqanda nobisi, njl.). Ihlanganiswe namafutha angaphantsi.
Ungalungiselela njani ukutya ngokutya kwesi sidlo?
Iimveliso zenyama kufuneka zithathe unyango lobushushu. Imveliso yokutshaya ayikhuthazwa. Iimifuno zidliwa ziluhlaza, ziphekwe okanye ziphekwe ngamafutha. Ngokukhethekileyo ukusetyenziswa kwesitya okanye inyama ishushu. Intlanzi kunye nenkukhu ziyakhiwa zityilwe okanye zibhakwe kwi-oven okanye kwi-grill.
Luhlobo luni loqeqesho oluya kusebenza ngolu hlobo lokutya?
Ngokutya okunjalo kunokugqalwa (ikakhulukazi ekuqaleni) ukusuka kwi-moderation ukuya kwi-low blood glucose. Imisebenzi efanelekileyo kakhulu yile mizuzu ephakathi kwemizuzu engama-30 kuya kwe-45 kunye nokubandakanywa kwamanani amaninzi (kumandla okhuthazelo). Umzekelo omhle woqeqesho olunjalo yi-Tai-Bo gymnastics. Nangona kunjalo, uqeqesho olude kakhulu lwe-aerobic lungakhokelela ngokukhawuleza kwiingozi zempilo, ingakumbi kubantu abane-carbohydrate ephantsi kunye ne-hypoglycemia (isishukela sezantsi ephantsi). Ukuyeka ukusebenza ngaphambi kokukhathala kuthatha ukukwazi ukukhusela imeko yokusongela ubomi. Ukuba uvakalelwa kakubi, kufuneka udle i-100 grams yetshokoleji okanye i-fructose yesifo sikashukela yonke imihla kude ufikelele kwakhona.
Oku kutya kukuchaphazela njani impilo yakho ?
Oku kutya kunye nomxholo ophantsi we-carbohydrate engcolileyo yindlela yokuzila ngokukhawuleza kwaye inokuhlala isisigxina. Emva kweeveki ezi-4-8 zolu hlobo, umzimba uphantsi kweenguqu ezibalulekileyo ekuphuculeni: i-balance balance of fat, i-assimilation yayo echanekileyo isungulwa ngaphandle kokwakhiwa kweepozithi kwiindawo "iingxaki". Ingxaki yokunqongophala kweprotheyini kwaye, ngenxa yoko, ukusilela kwe-mass mass iseleka, ekubeni ukugcina izinga eliphezulu le-insulin, ebalulekileyo ekubuyiseleni imicu ye-muscle emva kokuqeqeshwa, iya kusekwa. Ukuba inani lokutya kunye nokwakheka kwalo likhethwe ngokuchanekileyo, ngoko ukulahleka kwesisindo kuzinzile kwaye kuqhubeka. Ulahleko oluneenxa zonke luvela ku-5% ukuya kwi-8% yesisindo somzimba nyanga zonke. Ukunciphisa umfaniswano kwi-fat total is achieved, ngelixa ukulahleka kweesisundu zomzimba kusemncinci.
Abantu abakwazi ukuvelisa i-insulin ngokuqhelekileyo, kuyinqweneleka ukugcina oku kutya kunye nomxholo ophantsi we-carbohydrate engcolileyo ubuncinane kanye emva kweenyanga ezintandathu. Oku kuya kubavumela ukuba bagcine isantya sobushushu obuvuthayo. Amanqatha amaninzi ekudleni angakhokelela kwintlungu emathunjini. Ukuba oko kwenzeka, kungcono ukutshintshela ekudleni okulula ukulahleka kwesisindo.