Ukudla i-carbohydrate kuyindlela enhle yokususa ngokushesha amakhilogremu ambalwa, kepha ungafanga yindlala. Uma uqala ukubheka, kunzima ukukufaka ekhanda lakho ukuthi ungakunqoba kanjani ukukhuluphala ngokudla ukudla okuqukethe ama-carbohydrate.
Kepha lokhu kuyiqiniso. Ezinsukwini ezimbalwa, kuzohamba kalula kusuka kumakhilogremu amathathu kuya kwayisithupha wesisindo ngokweqile.
Izimiso eziyisisekelo zokudla
Ukudla kwe-carbohydrate yokuncipha kwesisindo kususelwa ekufakweni kwimenyu yalokho kudla okunotha kuma-carbohydrate futhi ngasikhathi sinye kuthinta izinqubo eziningi ze-metabolic emzimbeni. Kungani zilungile ekudleni?
- Ama-carbohydrate alahlwa ngokushesha futhi amunwa kalula ngumzimba.
- Lezi zinto zigcwele amandla - ngokudla akekho onenkinga yokukhathala okungapheli, ubuvuvu nokunganaki.
- Ukudla kwe-carbohydrate yokuncipha kwesisindo kudlula ngaphandle kweziqhumane ze-nerve kanye nokudangala, ngoba amaswidi anegalelo ekukhiqizeni kwehomoni yenjabulo futhi ivikela ekucindezelekeni.
- Ama-carbohydrate asiza ukusheshisa imetabolism.
Izazi zezempilo zithi ngisho nangesikhathi sokudla okunzima kakhulu, ngokwesibonelo, ngesifo sikashukela, ukungafakwa ngokuphelele kumenyu yemikhiqizo equkethe ama-carbohydrate akwamukeleki. Ngokuntula ushukela, umuntu ushesha ukukhathala, ukusebenza kwakhe kuyehla, alahlekelwe wukudla kwakhe. Ukulimala kwekhanda kanye ne-migraines kuvame ukubonwa.
Kuyathakazelisa ukubheka lesi siphakamiso ngokwesimo salokho okuhlinzekwa ukudla okune-carb ephansi kwabanesifo sikashukela, bese uqhathanisa umphumela.
Kepha into ebaluleke kakhulu: imvamisa ngokudla, akunamafutha ashisiwe, kepha izicubu zemisipha. Ama-carbohydrate, kodwa-ke, anengxenye ekuqhekekeni kwamafutha nokwakhiwa kwemisipha - inqobo nje uma imenyu ihlanganiswa kahle.
Ukudla kwe-carbohydrate yokuncipha kwesisindo kususelwa ekusetshenzisweni kwama-carbohydrate ayinkimbinkimbi futhi alula. Uhlu lwemikhiqizo evunyelwe luhlanganisa kuphela lokho okuqukethe kalula izakhi zomzimba zokugaya ukudla. Ngoba lokhu kudla kufanelekile kubantu abanesifo sikashukela, okulawulwa okubalulekile kuye kubaluleke kakhulu.
Ngakho-ke, uhlu lohlelo olunjalo lokulahlekelwa kwesisindo lungafaka:
- Imifino - izaqathe, isilimo esidliwayo esinamagatsha anamanzi, isilimo esidliwayo esinamagatsha anamanzi, iklabishi, kufaka phakathi i-broccoli nekholifulawa, isipinashi;
- I-legumes - udali, ubhontshisi, uphizi;
- Izinhlamvu - ilayisi, i-buckwheat, i-oatmeal;
- Izithelo - ubhanana, ama-apricots, amawolintshi, imango, ama-apula, izithelo zomvini;
- Ubisi nemikhiqizo ye-lactic acid.
Okusho ukuthi, cishe yonke leyo mikhiqizo ukuthi ngaphandle kokudla kufanele ibe kwimenyu yesifo sikashukela. Usawoti, ushukela, utshwala, izimpahla ezibhakiwe, amaswidi namazambane akufakiwe ohlwini.
Njenganoma yikuphi okunye, lokhu kudla kokunciphisa umzimba kuzosebenza kangcono uma ungasebenzisi nje ukudla okuvunyelwe, kepha ukwenze ngokuya ngohlelo oluthile.
- Udinga ukudla okungenani izikhathi ezi-6 ngosuku - lokhu kungenxa efanelekile yokugcina amazinga kashukela, ukuvimbela ukuhlaselwa yindlala kanye nokubekelwa phansi kwamafutha.
- Ukuphakelwa kokudla akufanele kudlule isisindo esingu-100 g, ukulethwa isiphuzo ngevolumu - 150 ml.
- Imenyu ihlinzekela ukudla kokugcina kungakadluli u-19,00.
- Inani elanele loketshezi kufanele liphuzwe, kepha kuvunyelwe kuphela itiye namanzi amaminerali ngaphandle kwegesi.
Uhlu lwemikhiqizo lungashintshwa kuphela ngudokotela ngenxa yesimo esikhethekile sesiguli. Ezimweni eziningi, imenyu yemikhiqizo enjalo ibekezelelwa kahle, labo abanciphisa isisindo bazizwa bekhululekile futhi babona nokuqina kwamandla, inkumbulo ethuthukisiwe nomsebenzi wobuchopho.
Lapho imenyu ye-carbohydrate ifinyeziwe
Naphezu kweqiniso lokuthi ukwehla kwesisindo kwenziwa ngokwemvelo, ngenxa yokuhlanzwa komzimba okubuthakathaka kusuka ubuthi kanye nokusheshisa kwe-metabolism, kunokuphikisana kokudla kwe-carbohydrate.
Ungayi kuyo kweziguli ezihlushwa yizifo zesisu namathumbu. Ngamatshe asenkingeni yezinyongo nezinso, ukudla okunjalo kufanele futhi kugwenywe.
Imenyu Yesampula Ye-Carbohydrate Diet
Ukudla okujwayelekile kwe-carbohydrate kuthatha amasonto amabili. Amamenyu weviki lokuqala nelesibili ahlukile, ngoba izinsuku zokuqala eziyisikhombisa kuhloswe ngazo ukunciphisa isisindo, kanti izinsuku zesibili eziyisikhombisa kuhloswe ngazo ukuhlanganisa umphumela. Ngokusekelwe kulokhu, uhlu lwemikhiqizo yesidlo sasekuseni, sasemini nesidlo sasebusuku sezinsuku eziyi-14 lukhethiwe.
Imenyu eyisampula evikini lokuqala:
Ukudla kwasekuseni - ingxenye yama-oatmeal emanzini
Ukudla kwasekuseni kwesibili - ingilazi ye-kefir ephansi noma i-yogurt
Isidlo sasemini - ushizi wekhishi onamafutha aphansi nge-banana ne-orange isaladi
Isidlakela - iphalishi le-oatmeal ngephayinaphu kanye ne-apula
Ukudla isidlo sakusihlwa - isaladi yam izaqathi abilisiwe kanye ne-broccoli noma ukholifulawa ngamafutha omnqumo
Ngaphambi kokulala - ingilazi ye-kefir noma yoghurt
Uhlu Lomkhiqizo lweviki lesibili
Ukudla kwasekuseni - ingxenye yephalishi le-buckwheat emanzini kanye nengilazi ye-kefir
Isidlo sasemini - ama-aphula amabili noma amawolintshi amabili
Isidlo sasemini - isaladi yeklabishi ne-apula, izingcezu ezimbili zesinkwa sikafulawa we-rye ne-bran
Isidlakela - ingxenye yenkukhu ebilisiwe ngesaladi yemifino
Ukudla isidlo sasemini - umpheki welayisi onemifino onokhowe namafutha zemifino
Ngaphambi kokulala - ubisi lwebhanana ne-banana
Okubalulekile: izikhathi zokudla phakathi kokudla akufanele zibe ngaphezu kwamahora ama-3, kodwa kungabi ngaphansi kwezimbili. Lokhu kuzosiza ekuwohlokeni kwamafutha, futhi ngasikhathi sinye, ukufakwa komzimba nazo zonke izakhamzimba ezidingekayo.
Awunakufaka esikhundleni semikhiqizo ekudleni ngakunye, ngokwesibonelo, udle ushizi we-canta nezithelo zokudla kwasekuseni, ne-oatmeal ngesidlo sakusihlwa.
Ukudla Okondlayo
Isifo sikashukela, abantu bavame ukukhuluphala ngokweqile futhi bathambekele ukunciphisa umzimba. Kodwa futhi kunesimo esiphambene - lapho udinga ukuthola isisindo somzimba. Ngenxa yokulimala kwemetabolism kanye nezinye izifo, isiguli asikwazi ukululama, noma ngabe sidla ku-nausea.
Kulokhu, kuzoba mnandi ukufunda ukuthi ungasithola kanjani isisindo nge-pancreatitis, ngoba abanesifo sikashukela bavame ukuba nezinkinga ngama-pancreas.
Inkinga ukuthi udla ukudla okungalungile ngendlela engafanele. Kungenxa yamacala anjalo lapho sekwenziwe khona umsoco okhethekile we-carbohydrate wokuthuthukisa izicubu zemisipha. Imvamisa, abasubathi nabo bayayisebenzisa.
Ama-Nutrients, kuncike kulokhu kudla, kumele angeniswe ngale ndlela elandelayo:
- Amafutha - 15%;
- Amaprotheni - 30%;
- Ama-carbohydrate - 55%.
Imithetho eyisisekelo yokudla ihlala ingashintshiwe: ukondleka okuyisicucu okungenani izikhathi eziyisithupha ngosuku, nokuhlangana ngezikhathi zokudla okungenani amahora ama-2, ukuphuza uketshezi oluningi, udinga ukudla ama-carbohydrate ngaphambi kwasemini, ne-protein ngemuva kwasemini.
Le ndlela imenyu enconyiwe izobukeka kanjani kulabo abangathanda ukuthola isisindo ngokudla kwe-carbohydrate:
- Ukudla kwasekuseni - ukukhonzwa kwe-oat noma i-buckwheat porridge namaqanda enkukhu amabili abilisiwe
- Isidlo sasemini - ingilazi yobisi enamakhekhe ama-cornmeal
- Isidlo sasemini - iphalishi le-buckwheat ngamakhowe nojusi we-karoti
- Isidlakela - ubhanana nokukhonzwa kweyogathi
- Ukudla isidlo sakusihlwa - ama-meatballs enenyama nemifino ebilisiwe
- Ngaphambi kokulala - inhlanzi ebilisiwe ngendishi eseceleni yemifino noma isaladi yezithelo nge-cottage shizi
Uhlelo lwe-carbohydrate Nutrition Programme lwabesifazane abakhulelwe
Ngalesi sikhathi, umzimba wowesifazane uthola isidingo esengeziwe sezakhamzimba - ingane ekhulayo ithatha konke okuhle nokunempilo. Ukugwema ukusweleka kwevithamini kanye nokunye ukuphazamiseka kwe-metabolic, ukudla oku-carbohydrate kwesinye isikhathi kunqunywa ngesikhathi sokukhulelwa.
Amaphesenti kufanele abe yilokhu: ama-carbohydrate - 60%, amaprotheni - 20%, amafutha - 20%.
Ukudla kuzobukeka kanjena:
- Ukudla kwasekuseni - ingxenye yanoma yikuphi okusanhlamvu obisini, iqanda elilodwa, ingilazi ye-ryazhenka kanye nesamentshisi lesinkwa se-rye noshizi obunzima
- Ukudla kwasekuseni kwesibili - noma yisiphi isithelo
- Isidlo sasemini - amakhibhodi enziwe inyama eneklabishi enokhilimu omuncu, ujusi we-karoti
- Isidlakela - idlanzana lamajikijolo ne-kefir
- Ukudla isidlo sakusihlwa - ushizi wekhishi ngezithelo ne-berry isaladi noma inhlanzi eshisiwe ne-apple compote.
Kukhona nezinhlelo ezikhethekile ezenzelwe abantu abanohlobo lomzimba we-ectomorphic kanye nalabo abahlushwa kakhulu ukunganakwa nokudangala.
Imikhiqizo yokudla equkethe i-caffeine (ikofi, ushokoledi, ukhukhunathi), imikhiqizo ye-pasta ne-bakery, futhi ngenxa yalokho le ndlela yokudla okunempilo ayinconywa kwiziguli ezinoshukela wegazi ongazinzi. Ukudla kwe-carbohydrate yakudala kungenziwa ngokuphephile kabili ngonyaka.
