Kukho izidlo ezininzi ezahlukileyo ezithembisa umphumo omangalisayo kwixesha elincinane. Esinye sezidlo sisidlo se-carbohydrate. Makhe sibone oko ungadla kwisidlo se-carbohydrate.
I-carbohydrates enye yezona zinto ezibalulekileyo ziqulethwe kukutya. Siyabulela ekugqibeleni i-carbohydrate, siziva iimandla zamandla kunye nokusebenza kakuhle.
Zonke izidlo ze-carbohydrates zihlukaniswe liqela lamagcyuhydrate avumelekileyo ngosuku
- I-carbohydrate ephantsi - i-carbohydrates intake ngosuku ukuya kwi 125 grams;
- i-carbohydrate enzima - ukuya kuma-20 amagremu e-carbohydrate ngosuku.
Ezi zondlo zaphuhliswa ngabafundi bezondlo, abaye bafunda kwizigqibo ezifana nalezi-zifundo zabo-ezijongene nokunyuka kwindlala yi-carbohydrate esiyidlayo, ukuba singazibandakanyi kubo ekudleni kwabo, isondlo siyakuncipha rhoqo, kwaye ngoko ke iipounds eziye ziza kuqala. Ukuzikhethela kokutya kwe-carbohydrates kukuba ngokunciphisa ngokuthe ngqo umlinganiselo wee-carbohydrates ezidliwayo, asikhuliseli ukusetyenziswa kwezizinto ezifana namafutha kunye nama-proteins. Akunakwenzeka ukuba angaboni ukuba ukutya ngale ndlela, asilimazi umzimba wethu nangayiphi indlela. Naluphi na ukutya akudityanisi nje kuphela, kodwa kunye nokuncinci.
Iimpawu ezintle zokutya ze-carbohydrate.
1. Into ebalulekileyo ekuphandeleni ubuhle-ukutya kukusebenza!
2. Into ebaluleke kakhulu - umxholo wekhalori wesidlo osidlayo awuncipha, umzimba ngokuqinisekileyo awuva ulambile.
3. Asinciphisi inani leprotheni elidliwayo, kodwa asiyikunyusa, ngoko umzimba wethu uphatha ngokufanelekileyo kwindlela yokutya yokuphila, iiprotheni zenza i-fat burning, ikakhulukazi phantsi kwengcinezelo yenyama.
4. Ngethuba lokutya, umzimba uqala ukuvelisa izinto ezikhethekileyo - i-ketone, eziye zenze igalelo lokutshisa kweoli. Ukongezelela, ezi zinto ziphezulu kakhulu zendalo.
Iimpawu ezintle zokutya ze-carbohydrates.
Ukusetyenziswa ngokugqithisileyo kwemveliso yeeprotheyini kudlula ngaphezulu iinkqubo zomzimba ezibalulekileyo - ikakhulu isibindi.
2. Iiprothini iimveliso zingenakho ixabiso elininzi leoli. Ngoko ke, kufuneka ukhethe ngokuchanekileyo iimveliso.
3. I-ketone ekhankanywe apha ngasentla ayinayo nje inzuzo ekulahlekeni kwesisindo, kodwa inonakalisa isibindi, ingqondo kunye nezintso
4. Inani elaneleyo le-carbohydrates emzimbeni likhokelela ekwakheni imizimba ye-ketone, echaphazela kakubi isibindi, iintso kunye nengqondo.
5. Kakade ke, nayiphi na isithintelo sokutya okukhokelela ekunqongopheni komzimba wezondlo, iicidi kunye neemaminerali, ezichaphazela kakubi isondlo sesisu.
Ngoku makhe sijonge imigaqo yokutya ukutya kwe-carbohydrate kwaye uthethe into onokuyidla kwisidlo se-carbohydrates.
Zonke iindidi zayo zancitshiswa ukuba ziqwalasele imithetho ephambili:
- Zonke izitya zesaladi zinexesha elinomso we-lemon kuphela, ngeyona nto encinci - kunye nenani elincinci lomnquma okanye i-oyile yemifuno;
- Ukugcoba ukutya kwioli yeoli, kodwa kungcono ukuba ungadli. Inyama kunye namaqanda kunengqiqo ukupheka, kunye nemifuno yokutya okuluhlaza.
- Emva kokutya, ungaphuzi malunga nesiqingatha seyure.
- Ungadli ngentsimbi yesibhozo ngokuhlwa.
- Ukwahlula umlinganiselo wemihla ngemizuzu embalwa kwaye udle nganye iiyure ezintathu.
- Umthamo wemihla ngemihla wokutya akufanele udlule i-300 grams.
Zininzi iintlobo zokutya okunjalo. Ezi ziquka i-"Kremlin yokutya" edumileyo, iidlobhydrates zokutya zeAtkins kunye nePevzner, ukutya okuncinane kwe-carbohydrates kaKim Protasov, "Iimveliso ezilishumi. Siza kujonga eziliqela zazo ngokubanzi.
I-Atkins Diet.
Igama lesibili kukutya kwabadlali beMerika. Esi sidlo senzelwe ixesha elide lesicelo kunezinye iindlela. Kunzima kumntu omncinci. Kwiintsuku zokuqala ukunciphisa ubunzima kwenzeka kakhulu, umzimba ngenxa yokungabi namandla uqala ukuwukrazula kwiiseli zawo, ngenxa yoko, kunye neekhilogram ezingaphezu kweeyure, imikhosi iyahamba. Ubuthathaka obusoloko bunokuchaphazela isimo sengqondo nokusebenza komntu.
Ukuba usenokugqiba ukuzama ukutya kwe-Atkins ngokwakho, uze ufumane i-notebook yakho yokutya. Ngoku kuya kufuneka ubale i-carbohydrates edla ngokusemthethweni yonke i-gram yegram yonke imihla. Kuqinisekisiwe ukulahleka kwesisindo ngokukhawuleza xa kuthengiswa ngemini kungabi ngaphezu kwama-20 amagremu e-carbohydrate. Akuvumelekile ukuba adle onke okusanhlamvu, iimveliso zepuphu, ushukela kunye nemveliso eneshukela - iifomese, iziqhamo, ezinye izityalo - ingqolowa, iinqathe, iifatate, phantsi kweemeko kufuneka usela iziyobisi.
Uvumelekile ukuba udle inyama, amaqanda, intlanzi, imifuno. Yenza itafile yeemveliso zekhabhoni kwaye ugcine iliso kwizinto ozidlayo.
Ukutya kwe-carbohydrates.
Kulo hlobo lokutya ungadla inani elingenamkhawulo wenyama, ukutya kwezilwanyana zasemanzini, i-cottage shizi kunye neentshizi zivumelekile. Kuyimfuneko imihla ngemihla ukubandakanya kwimifuno eluhlaza, i-leafy, ukusuka kwiziqhamo - i-citrus kuphela, kwaye ke, amajikijolo. Ngokubhekiselele kwimveliso yeebhakabhaka ixhala ... ... konke kunzima kakhulu apha. Ukuba akunakuzekeliseka, enye inxalenye yesonka esimnyama ivumelekile, kodwa ingathandeki kakhulu.
Imenyu nge-non-carbohydrate yokutya:
1 Isidlo sakusasa: ½ yamagilebhisi (anokutshintshwa ngokutshatyalaliswa kwiphunga elincinci);
2 isidlo sasekuseni: amaqanda ama-2 kunye netiyi okanye ikhofi ezingenayo i-sweetened.
Isidlo sakusihlwa: Yidla i-grapefruit ekuseni.
Ukutya isidlo: ukupheka isiqwenga senyama okanye intlanzi, yenza isaladi.
Ngomso wamasinki: sisela indebe yeeti ezingenasiphunga.
Abanye abanezondlo bacebisa izidlo ze-carbohydrates, kodwa kuphela abantu abanempilo kunye abanamandla. Sisetyenziswe ngokuzibeka kwiifom ezahlukileyo kunye nokuhlaziya umzimba wethu, ukuba silungele nantoni na ngenxa yobuhle. Kodwa kaninzi ukwanele nje ukulungelelanisa ukutya kwakho, ukutya ukutya okunomsebenzi kunye nokutya, ukwandisa umsebenzi owenziwe ngokomzimba, kunye neepounds ezongezelelweyo ziya kutshabalalisa ngokukhawuleza ngokwabo. Ngelishwa, unqabile ngumsebenzi onzima kunye nosizi, ubunzima obunzima buya kubuya kwakhona kwaye ukuwususa luya kuba nzima kunokuba lixesha langaphambili. Ngaphambi kokuba uthathe isigqibo sokuba uthathe amanyathelo amakhulu, cinga malunga nokuba uyayidinga ngempela.