Ukweqile kuyinkinga ephuthumayo ebangela ukuphazamiseka okuningi. Ukuze wehlise isisindo, abanye abantu banciphisa ukudla okwamafutha.
Kepha umphumela ophinyiselwe ngokwengeziwe futhi osheshayo unikeza ukwehla kwenani loshukela ekudleni. Ukudla okune-carb ephansi kwaphakanyiswa nguRobert Atkins ngasekupheleni kweminyaka engama-70s.
Ukudla okunjalo kuyadingeka kakhulu namuhla. Kunetafula lemikhiqizo enokudla okuphansi kwe-carb, okusiza umuntu ofuna ukukhipha amaphawundi angeziwe ukubhala kahle imenyu yakhe yansuku zonke.
Funda kabanzi mayelana nokuthi yini ongayidla ngokudla okune-carb ephansi, nokuthi yini ongakwazi, ukuze wehlise isisindo ngokushesha bese ugcine isisindo esijwayelekile, i-athikili izotshela.
Kusebenza kanjani ukudla?
Iqiniso lokuthi uhlelo lukagesi lukaRobert Atkins lusebenza lufakazelwe ngokwesayensi.
Ukudla okungenayo i-carbohydrate kusiza abantu ukunciphisa umzimba ngokushesha kathathu futhi kunokudla okunamafutha amancane.
Kulokhu, amafutha omzimba ngokuyinhloko ashiswa esiswini.
Ukudla kukaRobert Atkins kungabizwa ngokuthi umsoco ofanele. Umgomo wesenzo sawo ulula. Ama-carbohydrate akhiwa ngamangqamuzana kashukela. Bangena emzimbeni ngokudla.
Enye ingxenye kashukela ingena egazini futhi inikeze umuntu amandla adingekayo, enye ingxenye iqoqeka ngesimo sokufakwa kwamafutha. Ngokushoda kwalesi sakhi se-organic, i-ketosis iyenzeka, lapho amanoni akhona eqala ukudliwa ukuze kubuyiswe amandla aphelile.
Ukwehla kwesisindo kungenxa:
- ukususa amanzi ngokweqile emzimbeni. Emavikini amabili okuqala kokudla, ukunciphisa umzimba kushesha kakhulu. Odokotela bayichaza ngale ndlela: ngokuncipha kwamazinga e-insulin egazini, izinso ziqala ukukhipha i-sodium eyeqile, yona-ke ivuse ukugcinwa kwamanzi. Okuqukethwe yi-glycogen, ebopha amanzi esibindini nasemisipha, nakho kuncishisiwe;
- amazinga aphansi we-insulin. Eminye yemisebenzi yaleli hormone ukwakhiwa nokugcinwa kwamaseli wamafutha. Ngakho-ke, ngokuncipha kwawo, ukuncipha kwesisindo kuyabonakala;
- ukulahleka kwesifiso. Umsoco ubonakala ngokusetshenziswa kwenani lamaprotheni amaningi, esiza ukunciphisa isifiso sokudla futhi usheshise izinqubo ze-metabolic. Amaprotheni akhulisa isisindo semisipha, ngenxa yokuthi umzimba womuntu uqala ukushisa amakhalori amaningi ngosuku. Ufuna nokudla okuncane ngenxa yemonotiki yokudla. Kunombono wokuthi ukwehla kwesifiso sokudla kuhlotshaniswa nokulawulwa kwe-hormone leptin.
Ngaphezu kokulwa nesisindo, lokhu kudla kuyasiza futhi ukuthuthukisa impilo, kunciphisa kakhulu ingozi yokuhlakulela i-pathologies yesifo senhliziyo nesifo sikashukela. Ngakho-ke, labo bantu abanezinkinga zesisindo futhi bathambekele ezifweni ze-endocrine bayanconywa ukuthi bakhiphe ukudla okune-carb ephezulu ekudleni kwabo.
Izinga le-carbohydrate
Akunakwenzeka ukususa ushukela ngokuphelele ekudleni. Ngempela, ekudleni kwamaprotheni kuphela, ukusebenza kwengqondo nangokomzimba akunakwenzeka. Ngosuku lwesibili lokudla okunjalo, ukozela, ubuthakathaka nokunganaki kuyavela.
Ukudla okune-carb ephansi, lokhu akwenzeki. Imenyu ikuvumela ukuba ulondoloze impilo ejwayelekile futhi ngasikhathi sinye ulahlekelwe amakhilogremu angeziwe.
Lapho uthatha isinqumo sokudla, kufanele wazi inani elifanele lama-carbohydrate: kufanele kudliwe amagremu ayi-100-150 ngosuku (ama-gramu ama-3-5 kufanele awele ngekhilogremu elilodwa lesisindo somzimba). Ngaphezu kwalokho, i-fiber kufanele ibe ngu-30- 40, nesitashi, ushukela - amagremu ayi-110-120.
Kubalulekile ukuthi ukuncishiswa kwamazinga kashukela kwenzeka kancane kancane. Okokuqala udinga ukubukeza ukudla okujwayelekile, ukunquma okuqukethwe kwezinto eziphilayo ezikuyo. Okulandelayo, udinga ukudala imenyu yezinsuku eziyi-7, ngenkathi unciphisa ama-carbohydrate nsuku zonke aze afike ezingeni elifanele.
Inhlanzi, ukudla kwasolwandle, inyama
Uhlelo lokudla lukaRobert Atkins luzoheha labo abathanda izinhlanzi nokudla kwasolwandle. Kunconywa ukudla izinhlanzi zolwandle. Njengoba umfula uqukethe izinto eziningi eziphilayo ezisebenza njengomthombo wamandla.
Kuyasiza ukufaka i-trout, i-flounder, i-mackerel, i-salmon, i-tuna ekudleni kokudla okuphansi kwe-carb. Izitsha ezinjalo zizogcwala umzimba ngamaprotheni akhanyayo nama-acid amaningi we-polyunsaturated.
I-rainbow trout
Kepha ukwengeza ukudla kwasolwandle kumenyu, udinga ukuqaphela. Ngoba ngobuningi bokudla okunjalo kwabanye abantu kungavusa ukuthuthukiswa kokungafani komzimba. Ukusuka kwenyama, kunconywa ukufaka inkukhu, amadada, ihansi, iturkey ekudleni. Imikhiqizo eyenziwe yenziwa ngomumo eyenziwe yenyama nenhlanzi (amasoseji, amasoseji, ukudla okusemathinini, i-ham) ayinconywa.
Imvamisa, ukudla okunje kuqukethe ushukela omningi. Ngakho-ke, ukunquma ukuthenga lokho kudla, kufanele utadishe ngokucophelela imininingwane ekhonjiswe kwilebula. Ukuze wakhe imenyu ngokufanele, kubalulekile ukwazi ukuthi mangaki ama-carbohydrate aqukethe ezinhlotsheni ezithile zenhlanzi nenyama.
Ithebula elingezansi libonisa ukuthi ungadlani ekudleni okuphansi kwe-carb, okubonisa inani lama-carbohydrate ngamagremu ayi-100 omkhiqizo:
| Igama lomkhiqizo | Inani lama-carbohydrate ngamagremu ayi-100 omkhiqizo |
| Ingulube, i-veal, inyama yenkomo, iwundlu | 0 |
| Izinhlanzi zasolwandle (zintsha, zibilisiwe, zibhemile) | 0 |
| Amadada, inkukhu, unogwaja, ihansi | 0 |
| Shrimp | 0 |
| Mnyama, obomvu caviar | 0 |
| IsiKorea | 0 |
| Steak | 0 |
| I-Sausage | Kusuka ku-0,5 |
| Amaqanda | 0,5 |
| Ulwandle kale | 1 |
| Ama -obster | 1 |
| Amasoseji obisi | 1,5 |
| I-sausage yobudokotela | 1,5 |
| Amasoseji wenkomo | 1,5 |
| Amasoseji engulube | 2 |
| Isikwele | 4 |
| Izimbaza | 5 |
| Oysters | 7 |
Imikhiqizo engenhla yokudla okune-carb ephansi inconywa kakhulu ukuthi ifakwe ekudleni kwakho kwansuku zonke kwalabo bantu abazama ukuqeda amaphawundi angeziwe.
Imifino
Ngaphezu kwenyama nenhlanzi, imifino kufanele ibe kwimenyu. Abanye abantu bacabanga ukuthi awukwazi ukudla ukudla okunje ekudleni okuphakanyiswe nguRobert Atkins. Kepha lokhu kuyihaba: izitsha eziningi zezithelo nemifino nakho kusiza ukwehlisa isisindo. Into esemqoka ukukhetha lokho kudla okuqukethe i-fiber ethe xaxa.
Uhlu lokudla oluvunyelwe lwe-carb olusezansi lunokulandelayo:
- ukhukhamba
- itheniphu;
- iklabishi;
- amakhowe;
- amagubu;
- isilimo esidliwayo esinamagatsha anamanzi;
- isithombo.
Ithebula elingezansi libonisa inani lama-carbohydrate kweminye imifino:
| Igama lomkhiqizo | Inani lama-carbohydrate ngamagremu ayi-100 omkhiqizo |
| Ama-Brussels amahlumela, ikholifulawa kanye neklabishi yasebusika, amakhowe, utamatisi, isilimo esidliwayo esinamagatsha anamanzi, ikhukhamba | 0 |
| Izaqathi eziphekiwe | 1 |
| Ubhontshisi obilisiwe | 1,5 |
| Ama-beet abilisiwe | 2 |
| Ubhontshisi obilisiwe | 3 |
| Amazambane abilisiwe | 3,5 |
| Amazambane athosiwe | 7,5 |
Izithelo namajikijolo
Amanye amajikijolo nezithelo kuvunyelwe ukusetshenziswa ngesikhathi sokudla kukaRobert Atkins. Amaphayinaphu, iplamu, ipapaya, amabhilikosi ziwusizo ikakhulu. Lokhu kudla kuvusa ukushiswa kwamafutha. Ungaphindisela ekudleni kwakho ngama-sitrobheli angenawo ushukela.
Ukufaka i-papaya ekudleni kwakho kuzoba usizo
Musa ukulimaza amagilebhisi, amawolintshi, ama-apula kanye nolamula. Lezi zithelo zizonothisa umzimba ngamavithamini kanye nefayibha. Ngamanani amancane kuvunyelwe nokudla amapharele, ama-tangerine namagilebhisi. Izinto ezinenzuzo ezitholakala kumajikijolo nezithelo zizosiza ukusekela umzimba ngesikhathi sokudla.
Ithebula elingezansi libonisa okuqukethwe ushukela kwezinye izithelo namajikijolo:
| Igama lomkhiqizo | Inani lama-carbohydrate ngamagremu ayi-100 omkhiqizo |
| Amagilebhisi, ama-raspberries, ama-sitrobheli, ikhabe | 1 |
| Amawolintshi, ama-apricots, ama-tangerine | 1,5 |
| Amapharele, amapheya, apula | 2 |
| Ama-Cherry | 2,5 |
| Amagilebhisi | 3 |
| Ubhanana | 4 |
| Ama-Prunes | 8 |
| Izinsuku | 12,5 |
| Omisiwe, omisiwe | 13 |
Ngokuqukethwe kokuqukethwe kwe-carbohydrate, ungazikhethela kalula izithelo namajikijolo azokusiza ulahlekelwe isisindo.
Yini ongayidli?
Udinga ukwazi ngokushesha ukuze unciphise isisindo futhi ungazuzi amakhilogremu angeziwe ngokuzayo (okuyinto ukudla okune-carb ephansi esele kusizile ukulahlekelwa), uhlu lokudla olungcono ukungafaki kokudla kwansuku zonke.
Ukudla okuvinjelwe kokudla okuphansi kwe-carb:
- isinkwa, imiqhudelwano. Ungawamisa esikhundleni se-muesli noma ama-rolls wesinkwa akhethekile wokunciphisa umzimba;
- I-pasta
- Chocolate
- uju;
- amaswidi;
- amazambane
- umvimba;
- izithelo ezimnandi;
- semolina, ukolweni nerayisi yerayisi. I-buckwheat ne-oatmeal kuphela engeke kulimaze;
- ukhilimu no-ukhilimu omuncu. Kepha ushizi, i-kefir, ushizi wekotishi nobisi kuvunyelwe ukuba kudliwe;
- iziphuzo ezimnandi (iziphuzo ezihlanganisiwe, ushukela, itiye).
Ukudla kwe-carb ephansi nelayisi kungahle kuhambisane. Uma womile, uvunyelwe ukudla irayisi elinsundu nelibomvu ngokulingana.
Ividiyo elusizo
Ukudla okune-carb ephansi kunconyelwa ngisho nakubantu abanesifo sikashukela. Yini engingayidla futhi hlobo luni lwezitsha engingazipheka? Izimpendulo kuvidiyo:
Ngakho-ke, kulabo abafuna ukususa amakhilogremu angeziwe, itafula lemikhiqizo enokudla okuphansi kwe-carb liyasiza. Ngemuva kokuhlanganisa ukudla usebenzisa leli tafula, ungahle ulahlekelwe isisindo bese uqinisa isisindo.
Ukudla okufanele kusheshisa izinqubo ze-metabolic, kunciphisa amazinga e-insulin, ama-testosterone, asusa uketshezi olwedlulele. Ngasikhathi sinye, kuyasiza futhi kukuvumela ukuthi ugcobe umzimba ngezinto ezidingekayo ze-macro kanye nemacro.
