Ii-carbohydrates zihlulwe zibe ngamacandelo amabini:
I-carbohydrates elula
Ukutya okuqukethe i-glucose, i-sucrose, i-lactose. Kuluhlu lwale mveliso zonke iziqhamo ezinomsoco (i-sweeter - i-sugar soy), i-honey, i-confectionery, i-buns, iziphuzo ezinxilisayo kwaye, ngokuqinisekileyo, ishukela.
I-carbohydrate edibeneyo
Le mveliso iqulethe i-glycogen, isitashi okanye isellulose. Ezi ziquka: amazambane, ingqolowa, okusanhlamvu, isonka kunye ne-pasta, i-legumes.
Uthini umahluko phakathi kwezi i-carbohydrates
Umehluko omkhulu phakathi kwee-carbohydrates elula kunye neyinkimbinkimbi yizinga lokuhlukana kwabo. I-carbohydrates elula idibene ngokukhawuleza ize ixakwe kwigazi. Ukwanda okukrakra kweswekile emzimbeni kubonakaliswa ngokukhawuleza kwindlela yokutya, ehamba ngokukhawuleza. I-carbohydrate elula nje ifakwe kwifom yeoli, eyonakalisa kakubi nje kuphela umlinganiselo, kodwa kunye nemeko jikelele yempilo. Iinqwelo ze-carbohydrates eziyinkimbinkimbi zibala ixesha elide, zinezinto ezingakumbi kunokuba zilula. Emva kokuba udlile ukutya kunye nomxholo ophezulu we-carbohydrates eziyinkimbinkimbi, kukho ukuvakalelwa kwexesha elide, uvakalelwa ngamandla. Enyanisweni, ubuninzi bee-carbohydrate eziyinkxalabo zingakhokelela ekutyebeni xa umntu engalawuleki.
Imenyu ye-carbohydrate yokutya
Njengoko kunye nezinye izidlo, uzakufuna ukulingana nezinga lakho lekhalori lemihla ngemihla. Kuchanile ngakumbi ukukhupha ama-500 ukusuka kulobu buninzi kwaye uhambelane nomfanekiso ofunyenweyo. Kwama-100% okutya okudliwe, inyama, iimveliso zobisi kunye nemifuno kufuneka zilandele i-70%. Imenyu ingabandakanya iidroti, iklabishi, utamatisi, ukhukhamba, ngaphambili kweBulgaria, i-broccoli, imifino, iipulale ezihlaza kunye nemon.
Isidlo sasekuseni - isifuba sebhokhwe esilisiwe, isonka kunye ne-ushizi, isaladi yemifuno.
Isidlo - inxalenye yesikhalala se-buckwheat, inyama yezilwanyana ezivela enkukhu okanye inyama yenyama, ishizi.
I-Snack - ii-apula ezi-2, iindawo ezimbalwa ze-walnuts
Ukutya isidlo - intlanzi edikiweyo, isaladi yemifuno, i-brynza.
Isidlo sesibini - isahlulo se-cottage ushizi (kufika kwi-9% yeoli), iglasi ye yogurt okanye i-yezhenka.
Uluhlu lwekhalori nomxholo we-carbohydrate:
Njengoko ubona ngasentla, ukutya kuqulethe kwimveliso encinci equkethe i-carbohydrates. Yonke into yokuba udla iiprotheni zodwa, uya kubeka umzimba wakho kwindawo yokuxinezeleka, ezinokuchaphazela kakubi iziko zangaphakathi kunye nentlalo-ntle.
Ukutya okungekho-carbohydrate. Uhlolo:
Tatiana:
"Ngokutya oku, ndakwazi ukulahlekelwa yi-8 kilos ngenyanga. Andizange ndive nantlungu, kuba izitya ezingabandakanywa kwimenyu zihluke kakhulu. Isiphumo sigcina malunga neenyanga ezintandathu ... "
Eugene:
"Ndiya kutyelela i-gym, kwaye kule shishini, ukuze kuphumelele, kubalulekile ukuba kusebenze kanzima kuphela, kodwa kulandelelaniswa nale nkqubo yamandla." Ukutya oku kwiiveki ezintathu nje kungandinceda nje ukuba ndilahle iikhijitri ezintlanu, kodwa kwanokwandisa kakhulu ukukhululwa kwezihlunu. oku kutya akunakwenzeka! "
Kule nto sinokugqiba ukuba oku kutya kukulungileyo kuba kukho ukutya kunye nokutya okuhlukeneyo ekudleni kwakho, kodwa ngelo xesha, nangona ungahambi ngokukhawuleza, ulahlekelwe isisindo. Impumelelo ekulahlekelweni ubunzima kunye nokukhathazeka okungaphantsi!