Ukudla okuphansi kwe-carb, izinsuku eziyi-7, -5 kg

Ukwehlisa isisindo kuze kufike ku-5 kg ​​ezinsukwini eziyi-7.

Okuqukethwe kwekhalori lansuku zonke isilinganiso ngu-680 Kcal.

Bonke abanolwazi lokulahlekelwa isisindo bayazi ukuthi ukudla okune-carbohydrate eningi kungavusa kalula isisindo eseqile. Ukusikwa kwimenyu yemikhiqizo lapho lezi zinto zikhona ngobuningi, ngokuhlela kahle ukudla, kusiza ukuqeda amafutha omzimba angadingekile.

Siphakamisa ukuthi uzijwayeze ngesonto eli-1 lokudla okune-carb low. Ama-carbohydrate ekudleni kwakhe ahlinzeka umzimba ngenani lazo elidingekayo ukuze unciphise isisindo futhi ngesikhathi esifanayo akubangeli ukucindezeleka okukhulu emzimbeni. Ezinsukwini ezingu-7 zokuphila ku-carbohydrate ephansi, ungasusa ama-5 noma ngaphezulu amakhilogremu, ukuthuthukisa kakhulu ukwakheka kwakho.

Izidingo zokudla okuphansi kwe-carb

Okokuqala, ake sifunde mayelana nokwenqatshelwa. Yimiphi imikhiqizo okungafanele idliwe ekudleni okune-carb ephansi uma ufuna ukuzuza imiphumela ebonakalayo? Vele, asibandakanyi ekudleni kwemenyu okuqukethe ama-carbohydrates amaningi, ngenani eliningi esilisebenzisayo. Ukusabalalisa ngokushesha kuhlanganisa imikhiqizo yokubhaka, i-pasta (ngisho kusuka kukolo we-durum), izinhlobo ezahlukene ze-confectionery. A asikho isidingo ukusho nanoma yiziphi iziphuzo carbonated eziqukethe ushukela. Uma zisetshenzisiwe, zizoshintsha ngokushesha izinzuzo zakho zokulahlekelwa isisindo zibe ohlangothini olungabalulekile kangako.

Awukwazi ukuphuza iziphuzo eziqukethe utshwala. Ngaphezu kokulimaza abakuletha emzimbeni wonke, ukusetshenziswa kwabo kuthikameza izinqubo zokwephula amafutha futhi kunciphisa nokusebenza kwesisindo.

Amazambane, amagilebhisi nobhanana ahlonishwa kakhulu ekudleni okunama-carb aphansi (isitashi akusiyena umngane wethu manje). Kubuye kunconywe ukuthi ugweme ukudla okusawoti, okubhemayo, ama-marinades, njll Nakuba aqukethe ama-calories ambalwa futhi awafakiwe ohlwini lokuvinjelwa, angagcina usawoti emzimbeni. Futhi ukusetshenziswa kukasawoti ekudleni kungcono ukukhawulela kakhulu, ukuze ungaphazamisi ukulahlekelwa isisindo.

Manje ake siqhubekele esihlokweni esijabulisa kakhulu. Yini Kunconywa ukuthi ugxile kuyo nge-low-carb kwesisindo?

  • Noma yiluphi uhlobo lwenyama engenamafutha (inkukhu yenkukhu, i-turkey, i-goose pulp, inyama yenkomo, i-veal, ingulube).
  • Izinhlanzi nezilwane zasolwandle. Ikakhulukazi efaneleka kahle izinhlanzi zasolwandle, ezibhekwa njengomkhiqizo wokudla onempilo kakhulu ngenxa yokuqukethwe kwawo ama-acids anamafutha angagcwele. Yidla i-salmon, i-salmon, i-tuna, i-cod, i-herring, i-halibut, i-mackerel. Ukukhethwa kwezilwane zasolwandle okumnandi kukhulu. Kufanelekile ukusebenzisa ama-shrimps, ama-crabs, ama-mussels, ama-oyster, kodwa qiniseka ukuthi awafakwanga ngamafutha (njengoba kuvame ukwenzeka ezinguqulweni zesitolo).
  • Imikhiqizo yobisi nobisi oluvutshiwe. Faka ekudleni i-cottage shizi (okungcono ungabi ngaphezu kuka-2-3% wamafutha) kanye noshizi onamafutha amancane, i-kefir enamafutha aphansi, ubisi olubilisiwe olubhakiwe, iyogathi, ubisi.
  • Amaqanda ezinkukhu alungele ukwanelisa indlala futhi angumthombo omuhle wamaprotheni anempilo.
  • Kusukela okusanhlamvu ekudleni, udinga ukushiya kuphela irayisi ensundu, i-buckwheat ne-oatmeal (kungcono ukuyidla ibhulakufesi).
  • Imifino. Konke kungenzeka ngaphandle kwamazambane. Gxila emikhiqizweni eluhlaza.
  • Izithelo. Yidla kakhulu ama-apula nezithelo ezisawolintshi. Kunconywa kakhulu izithelo zomvini, ezidume ngamakhono abo okuncipha.
  • Iziphuzo: amanzi ahlanzekile okuphuza (okungenani amalitha ayi-1,5 nsuku zonke), itiye nekhofi ngaphandle koshukela (inani lazo licela wena).
  • Uma kukhulunywa ngamafutha, kungcono ukwaneliseka ngalezo ezidliwe ngokwemvelo. Kwesinye isikhathi kulungile ukufaka amaconsi ambalwa kawoyela wokuphekela imifino noma okokugqoka isaladi, kepha ungakwenzi ngokweqile. Amafutha manje adinga ukusikwa.

Ekudleni okunama-carb aphansi, kunikezwa ukudla okuyisisekelo okuyisi-3, ngokwesibonelo ukudla okulula ntambama. Zama ukudla ibhulakufesi ngehora lokuqala ngemuva kokuvuka ukuze uqale umzimba ongasebenzi, bese wenqaba ukudla amahora angu-3-4 ngaphambi kokucima kwezibani.

Uhlelo lwe-carb ephansi lusebenza kanjena. Ukunciphisa ama-carbohydrate afanele nokugwema okungenampilo okutholakala kumaswidi kanye nokudla okufanayo kusiza ukuvimbela i-insulin ukuthi ingadedelwa egazini. Lokhu, ngenxa yokwehla kwamafutha, kuvusa ukuncipha. Ngakho-ke imiphumela emihle enjalo esikhathini esifushane.

Kumele kuqashelwe ukuthi ukuphuma ekudleni okusekelwe ekusikeni ama-carbohydrate kufanele kube kancane kancane futhi ngendlela ekhethekile, kucatshangelwa imininingwane yayo. Esikhathini sokuqala sokudla, uma ungafuni ukuthi isisindo sibuyele, udinga ukuqhubeka nokushiya imikhiqizo ephansi yamaprotheni njengesisekelo sokudla kwakho. Engeza izithelo nemifino embalwa ngaphezulu nsuku zonke (futhi uhlobo olungenasitashi). Bese ukhuphula inani lama-carbohydrate ahamba kancane (ngesimo sokusanhlamvu) ngokususa okuthile ekukhiqizeni amaprotheni. Uma uqinisekile ukuthi isisindo senza kahle futhi simile, ungazama ukubuyisela ama-carbs alula ekudleni kwakho, uvumele isemishi elimnandi noma amaswidi athile.

Kepha ungakhohlwa ukuzikala futhi unganciki kulokho obekuvinjelwe ngaphambilini. Zama ukudla ukudla kwekhalori eliphakeme kakhulu ekuseni. Yenza imenyu yakho ngendlela enengqondo ngangokunokwenzeka, kufaka phakathi konke ukudla okunempilo ngokulinganisela.

Vele, ezemidlalo nazo zamukelekile. Kuhle uma ukuzivocavoca kungaba yinto ejwayelekile kuwe. Le ukuphela kwendlela yokulungisa nokwenza ngcono imiphumela etholwe isikhathi eside.

Isibonelo semenyu yokudla kwe-carb low-day

Ungaqala kukho, usebenzise okunye ukudla okuvunyelwe, ushiye inani elifanayo lokudla nesisindo esifanayo sezitsha.

Usuku 1

Ukudla kwasekuseni: 200 g we-cottage shizi, ongangezela kuwo izithelo ezithile ezivunyelwe; itiye noma ikhofi.

Isidlo sasemini: cishe u-150 g wezinhlanzi eziyisitshulu nemifino eminingi ethosiwe noma ebhakwe.

Isidlo sakusihlwa: ingxenye yelayisi lasendle elinemifino ethosiwe (kufika ku-200 g).

Usuku 2

Ukudla kwasekuseni: i-omelet yamaqanda amabili enkukhu, ephekwe epanini elomile noma ku-boiler kabili, ngezingcezu ezimbalwa ze-ham noma inyama yenyama; itiye noma ikhofi.

Isidlo sasemini: inyama yenkomo ebilisiwe (kufika ku-200 g); isaladi yemifino entsha noma imifino ngokwehlukana.

Isidlo sakusihlwa: inyama enamafutha aphansi noma isobho lamakhowe.

Uma ulambile, kuvunyelwe ukuphuza ama-200 ml we-kefir enamafutha amancane ngaphambi kokulala.

Usuku 3

Ukudla kwasekuseni: 100 g woshizi onamafutha amancane noma i-cottage shizi; isithelo; Ikhofi yetiye).

Isidlo sasemini: 200 g wenhlama yenkukhu ebilisiwe kanye nezipuni ezimbalwa zeklabishi elitshekile.

Isidlo sakusihlwa: isobho lemifino elingeyona isitashi.

Usuku 4

Ukudla kwasekuseni: i-oatmeal emanzini; itiye noma ikhofi.

Isidlo sasemini: inyama yenkukhu (200 g), ebilisiwe noma ebhakwe; imifino embalwa.

Isidlo sakusihlwa: iphalishi le-buckwheat (ingxenye efinyelela ku-200 g).

Usuku 5

Ukudla kwasekuseni: amaqanda ama-2 abilisiwe; izingcezu ezimbalwa zikashizi onzima noma u-100 g we-cottage shizi; ikhofi noma itiye.

Isidlo sasemini: kufika ku-200 g wezingulube ezibhakiwe ezibhakiwe kanye nesaladi yemifino.

Isidlo sakusihlwa: Imifino evunyelwe.

Ngaphambi kokulala, kuvunyelwe ukuphuza ama-200 ml we-kefir ephansi.

Usuku 6

Ukudla kwasekuseni: amaqanda ama-2 enkukhu abilisiwe; ingilazi yeyogathi yemvelo noma omunye umkhiqizo wobisi oluvutshiwe; Ikhofi yetiye).

Isidlo sasemini: isitsha sesobho esenziwe ngomkhiqizo ovunyelwe kanye nemifino embalwa yesitsha eseceleni.

Isidlo sakusihlwa: 200 g wezinhlanzi ezibilisiwe noma ezibhakiwe.

Usuku 7

Ukudla kwasekuseni: i-buckwheat ephekwe ngobisi olunamafutha amancane; itiye noma ikhofi.

Isidlo sasemini: ingxenye yenhlanzi ebhakwe nemifino oyithandayo.

Isidlo sakusihlwa: ingxenye yemifino ethosiwe.

Ebusuku, ake sithi i-kefir.

Note… Ukudla okulula ntambama ngazo zonke izinsuku, ungasebenzisa izithelo ezivunyelwe. Uma ungalambile ngaphandle kwawo, ungakweqa ukudla okulula. Lalela umzimba wakho.

Ukungafani kokudla okuphansi kwe-carb

Noma ngabe yimuphi umoya wokulwa onawo wokwehlisa isisindo, udinga ukucabangela isimo sempilo yakho nokuphikisana okuchazwe ngezansi.

  • Ochwepheshe emkhakheni wezondlo abeluleki intsha futhi ikakhulukazi izingane ukuthi zihlale ekudleni okunjalo. Umzimba wabo osengozini uyakheka nje, futhi ukuntuleka kwama-carbohydrate ekudleni kungadala izinkinga zempilo.
  • Futhi, ukuphikisana kufaka phakathi isimo sokukhulelwa nesikhathi sokuncelisa.
  • Abantu abanezifo ezingamahlalakhona (ngokwesibonelo, isifo sikashukela, izifo zezinso, isibindi, uhlelo lwenhliziyo) akufanele badle ukudla ngaphandle kokubonisana nochwepheshe.
  • Kungenzeka ukuthi kuvunyelwe kuwe ukuthi ulungise isibalo sakho usebenzisa uhlelo lwe-carb ephansi, kepha ngoshintsho oluthile kwimenyu okunganqunywa udokotela ofanelekayo kuphela.

Izinzuzo Zokudla Okuphansi Kwe-Carb

Uhlelo lwe-carb ephansi lunezimfanelo eziningi ezinhle, yingakho luthandwa kakhulu phakathi kwabantu abalwela amafomu aphelele.

  1. Ujabulisa nalabo abangena kwezemidlalo. Ngisho nabasubathi abangochwepheshe bavame ukubheka izindlela ezisezingeni eliphansi ukuthola usizo. Lokhu akumangazi. Ngemuva kwakho konke, uma ulandela imithetho yayo, ngamafutha azondwayo ahambayo, kuyilapho imisipha isala. Abantu bangazilolonga ngokugcwele futhi benze imizimba yabo ihehe futhi ivelele.
  2. Futhi, ibhonasi emnandi ukuthi awudingi ukubala ngokweqile amakhalori. Yidla nje ngokulinganisela futhi isisindo sizophela.
  3. Uma ezinye zezidlo zangaphambilini zingakuvumeli ukuba ulahlekelwe isisindo ngokugcwele ngenxa yokuhlaselwa yindlala, khona-ke uzokwazi ukumelana ne-low-carb. Umuntu kufanele azame kancane. Phela, imikhiqizo yamaprotheni iwugcwalisa ngokuphelele umzimba, futhi izingxenye zokudla azincane, kodwa zilungele ukwanelisa indlala ngendlela efanele. Abantu abaningi bayaphilisana ngaphandle kwezinkinga ngisho bengenawo ama-snacks avunyelwe.
  4. Ukukhethwa kwemikhiqizo kuhluke kakhulu. Nsuku zonke ungashintsha imenyu futhi udle okuthile okusha. Futhi awudingi ukudla ukudla okungenakunambitheka. Umcabango omncane, futhi ungakwazi ukupheka okuthile okumnandi, okwanelisayo, okunempilo futhi, okubaluleke kakhulu, ukusiza ukunciphisa umzimba.
  5. Uma ungagxili kuma-carbohydrate ngemuva kokudla bese uphuma kuwo ngokushelela, umphumela otholakalayo ungagcinwa isikhathi eside.

Ububi bokudla okune-carb ephansi

  1. Cishe akukho glucose ekudleni, okudingeka umzimba usebenze kahle. Ukuntula kwayo kungase kuthinte amakhono engqondo. Mhlawumbe uzoqaphela ukuthi sekunzima kakhulu ukuqoqa imicabango, kufanele ucindezele inkumbulo yakho, ngezinye izikhathi ijubane lokuphendula liyancipha. Leli qiniso lizozwakala kakhulu kulabo abanezinyo elimnandi, abaye badla imikhiqizo engaphezu kokwanele lapho kuhlala khona i-glucose. Iqiniso lokuthi awekho amaswidi, ngisho nangesimo soju nezithelo ezomisiwe, kungase kuthinte isimo sengqondo salabo abanezinyo elimnandi, okubangela ukulangazelela ukudla okuthandayo kanye nesifiso sokuyeka ukudla ngaphandle kokuqeda lokho abakuqalile.
  2. Ukudla ukudla okunamaprotheni kakhulu kungadala ukucindezeleka ngokweqile ezinso, kanye nasenhlizweni yenhliziyo. Lokhu kungenxa yokudla okunganele kwe-potassium, ebonwa ngalokhu kudla.
  3. Inani le-cholesterol embi egazini nayo ingakhuphuka, okuthinta nomzimba. Ukuze unciphise amathuba okulimala, ungaqhubeki nokudla okune-carb ephansi isikhathi eside kunesikhathi esishiwo futhi unganciphisi okungaphezulu kokunconyiwe.
  4. Kuyaphawuleka ukuthi imizimba ye-ketone, ekhiqizwa ngenxa yenqwaba yamaprotheni ekudleni, isiza ukugeza amafutha emzimbeni. Ngakho-ke, bangabamba ezinye izinto eziwusizo ezidingeka nje ekusebenzeni kahle kwazo zonke izitho nezinhlelo. Ngenxa yalokhu, abantu babona ubuthakathaka kubo uqobo, babhekene nokuqwasha ngisho nesiyezi. Kulokhu, yima ubone udokotela. Kungenzeka ukuthi akufanele wehlise isisindo kulokhu kudla, kugcwele izinkinga zempilo.
  5. Ngenkathi ukudla okune-carb ephansi kungabizwa ngokuthi kulambile, akuqhoshi isethi elinganisiwe yamavithamini abalulekile, ama-micro kanye nama-macronutrients. Ngakho-ke ukusiza umzimba ngevithamini namaminerali okuyinkimbinkimbi ngeke kube ngokweqile.

Ukufaka isicelo sokudla okune-carb ephansi

Lokhu kudla, okusetshenziswa kaningi, kungadala ukudakwa komzimba ngamaprotheni. Ngakho-ke, ochwepheshe abancomi ngokuqinile ukuthi bayiphinde kaningi ngenyanga.

shiya impendulo