Okuqukethwe
Ukwehlisa isisindo kuze kufike ku-8 kg ezinsukwini eziyi-14.
Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-740 Kcal.
Ngokusho kwabathuthukisi bokudla okungenayo i-carbohydrate, lolu hlelo lokudla okunomsoco lungenye yezinhlelo ezikhululeke kakhulu zokwehlisa isisindo. Kuyaphawuleka ukuthi ukudla okunjalo kuvame ukusetshenziswa ngabasubathi ukuthola umzimba usesimweni esihle ngaphambi kwemincintiswano ebalulekile.
Igama lalesi simiso alisho ukuthi ama-carbohydrate ngeke angene emzimbeni wakho ngokuphelele (okungasongela ukudala izinkinga ezinkulu zempilo). Ukuthi nje inani labo lizoncishiswa kakhulu, ngenxa yokuthi, ngokuvamile, ukwehla kwesisindo kwenzeka ngezindlela eziningi.
Izidingo zokudla kwe-carbohydrate
Kulabo abanquma ukuguqula isibalo sabo ngosizo lwalokhu kudla, kubalulekile ukukhumbula inombolo 250. Lena inombolo yamakholori ongayithola kuma-carbohydrate. Awukwazi ukweqa lesi samba uma ufuna ukwehlisa isisindo. Enkambweni yokulahlekelwa isisindo esisebenzayo, kunconywa ukuthi ungafaki izinto ezibhakwayo, amaswidi, imifino nezithelo ezicebile isitashi ekudleni. Njengoba abathuthukisi balolu hlelo lokunciphisa isisindo bephawula, imikhiqizo enjalo, ngisho nangenani elincane, ingabangela ukugxuma kwe-insulin egazini, kubangele ukuphazamiseka kwe-metabolic futhi, ngenxa yalokho, isongele ukwehla kwesisindo.
Futhi ama-calories angu-250 ashiwo ngenhla kufanele athathwe kuma-carbohydrate anzima (isibonelo, okusanhlamvu), imifino, okusanhlamvu okuphelele, nokunye okunjalo. Akunconyelwe ukunamathela kulokhu kudla isikhathi esingaphezu kwamasonto amabili ngendlela yawo emsulwa.
Kungcono ukuphula ukudla kwakho izikhathi ezingama-5-6 ngosuku futhi ungadli lutho amahora amathathu ngaphambi kokulala.
Manje ake sibhekisise imenyu yokudla engenawo ama-carbohydrate. Ekuqaleni, siphawula ukuthi yini okudingeka kuthiwe cha (noma, uma lokhu kungenzeki, yehlisa kakhulu inani). Gwema imifino enesitashi (okuyinto, ikakhulukazi, amazambane athandwayo), ama-beet, ummbila, izaqathe, izithelo (ama-citrus kuphela namajikijolo amuncu avunyelwe), ushukela kanye nokuphuma kwawo, ama-sweeteners, utshwala, amafutha e-trans, izimpahla ezibhakwayo, konke okusanhlamvu.
Kodwa isisekelo sokudla kwakho kufanele senziwe ngemikhiqizo yenyama nenhlanzi, izilwane zasolwandle, ushizi (okungcono namafutha aphansi). Ungakudla lokhu kudla ngendlela othanda ngayo. Kodwa-ke, khumbula ukuthi usadla ukudla okwehlisa isisindo. Akufanele ukubala ama-calories ekudleni okuvunyelwe nokudla izingxenye zegundane futhi, kodwa awukwazi ukudla kakhulu. Uma kungenjalo, okungenani, isisindo singase sibe yiqhwa, noma ungase uzuze isisindo. Lapho uzizwa ulambile, yidla okunye ukudla okuvunyelwe, kodwa ungajahi. Khumbula ukuthi ukusutha akufiki ngokushesha. Ungadli ngokweqile.
Kuyafaneleka ukuphuza isigamu nengxenye kuya kwamabili ilitha lamanzi ahlanzekile nsuku zonke. Ungasebenzisa futhi itiye eliluhlaza ngaphandle koshukela (kufika ezinkomishini ezinhlanu ngosuku). Ikhofi elincane nalo alinqatshelwe. Noma yimaphi ama-juice, kufaka phakathi asanda kukhanywa, kanye ne-soda (ngisho nalawo okuthiwa awokudla) awavunyelwe ngokuphelele.
Ukungafani kokudla okungenayo i-carbohydrate
Kuyinto engenakwenzeka ngokwengxenye ukunamathela ekudleni okunjalo kulabo bantu abanezinkinga zezinso noma zesibindi. Kukulezi zitho lapho umthwalo onzima uwela ngesikhathi sokudla okungenayo i-carbohydrate, ikakhulukazi esigabeni sokuncipha kwesisindo okusebenzayo.
Izinzuzo zokudla okungenayo i-carbohydrate
Ngokungangabazeki, inzuzo enkulu ukusebenza kwalolu hlobo lokwehlisa isisindo. Njengomthetho, amakhilogremu engeziwe aqala ukuncibilika ngokushesha.
Futhi, i-pluses yokulahleka kwesisindo kwama-carbohydrate ifaka phakathi iqiniso lokuthi umzimba uyaqhubeka nokusebenza buthule ngenkathi uthola inani elijwayelekile lama-calories. Akudingekile ukuwasika ikakhulukazi, ngakho-ke akesabi futhi angaqali ukusebenza kumodi yezomnotho (njengoba kungaba nokunye ukudla, lapho ukudla kwekhalori nsuku zonke kuncishiswa kakhulu).
Amaprotheni angena emzimbeni asisiza silwe nokufakwa kwamafutha futhi ngasikhathi sinye sizizwe sikhululekile futhi singakhathali. Ungakwazi, uma ufisa, ukuzibandakanya kwezemidlalo. Akusizi ngalutho ukuthi abagijimi basebenzise lokhu kudla.
Ukudla kwamaphrotheni kunezinto ezilwa nokudangala futhi kugcwalisa ubuchopho bethu ngamandla awadingayo ukuze asebenze kahle.
Abantu abaningi bayakubekezelela lokhu kudla kalula, ngaphandle kokuzwa indlala nokungaphatheki kahle.
Ububi bokudla okungenayo i-carbohydrate
Noma kunjalo, awukwazi ukuhlala kulokhu kudla isikhathi eside kakhulu. Iqiniso ngukuthi ukuzilahla isikhathi eside kwe-carbohydrate (noma ukunciphisa okukhulu kwama-carbohydrate emzimbeni) kungaholela ekushodeni kwama-carbohydrate (nawo angama-carbohydrate) futhi kudale izinkinga zempilo.
Uma isigaba sokulahlekelwa isisindo singaqali; usuvele, uwonke wonke, uwutholile umphumela owufunayo; inhloso yakho iba ngaphezulu ukugcina isisindo sakho esikhona kunokuchitha amaphawundi angeziwe; lapho-ke kusenengqondo ukwethula inani elithile lama-carbohydrate (ikakhulukazi, okusanhlamvu) ekudleni.
Kodwa kubalulekile ukukhetha okusanhlamvu ngendlela efanele. Kungcono ukuyeka ukukhetha kulawo aqukethe amaprotheni amaningi (oat, pea, buckwheat). Ngendlela, ungenza futhi izinto ezibhakawe kusuka okusanhlamvu uma ufuna ukuzelapha futhi ngesikhathi esifanayo ugweme ukubhekana nama-calories angadingekile. I-bran exekethile namantongomane aqoshiwe angasetshenziswa. Le mikhiqizo iwumthombo wamaprotheni agayeka kalula futhi iqukethe inani elikhulu lamavithamini. Ngokulinganisela, ayizikhuthazi ezinhle kakhulu zamathumbu kanye nokusutha okuhlala isikhathi eside.
Lokhu kudla akulula kuwo wonke umuntu. Kwabanye, ngisho nokwephulwa okubukhali kokudla okuningi kulula ukubekezelela.
Ngezinye izikhathi labo abalahlekelwa isisindo baqala ukuncika emikhiqizweni yobisi, benganaki ukuthi angakanani amafutha aqukethe, okungaba nomthelela omubi empilweni. Futhi, imizimba ye-ketone, lapho ukudla okuningi kwamaprotheni okuqukethe ngokweqile, kungalimaza umzimba.
Ukuphinda ukudla okungenayo i-carbohydrate
Kunconywa ukuthi uma ungakatholi ukulahleka kwesisindo obuphupha ngakho, kepha imiphumela ikujabulisile, ngaphambi kokuphinda udle ukudla, misa isikhashana okungenani inyanga. Khumbula ngesikhathi esingadli mayelana nezimiso eziyisisekelo zalesi simiso nokudla okufanele, uma kungenjalo uzoshayela isisindo emuva naphambili. Uma ubhekana nalokhu kudla ngokuhlakanipha, ungafinyelela imiphumela ebonakalayo futhi uyigcine isikhathi eside.