I-Low Carb Diet: Ingabe Kuyakusiza Ukulahlekelwa Isisindo?

Yikuphi ukudla ongakukhetha ukuze uzihlele ngokushesha ngangokunokwenzeka? Ngeshwa, kulolu daba asivamile ukwethemba ochwepheshe - sivame ukugxila ezelulekweni zabangane nemibono ezinkundleni zokuxhumana. Futhi lapho manje sebekhuthaza ngentshiseko ukudla okune-carbohydrate ephansi - siyaqonda ukuthi ukuthandwa okunjalo kuhlobene nani.

Ingqikithi yokudla okune-carbohydrate ephansi

Eqinisweni, akukhona nje ukudla okukodwa okune-carb ephansi, kukhona okungenani ishumi nambili kukho. Okudume kakhulu yi-keto diet, i-Atkins diet, i-Dukan diet, i-"Kremlin" eyodwa. Konke lokhu kusikisela ukuthi sizowayeka ama-carbohydrate alula bese sifaka amaprotheni esikhundleni sawo, ezimweni ezimbi kakhulu, ngenani elincane lama-carbohydrate ayinkimbinkimbi. Okusho ukuthi, uma ngaphambili ama-40-50% okudla kwethu (uma ubala ngamakhalori) bekungama-carbohydrate, kanti amanye ahlukaniswa ngesigamu phakathi kwamaprotheni namafutha, bese kuthi lapho ushintshela ekudleni okune-carbohydrate ephansi (LCD), okufanayo okungama-40. I-50% izowela kumaprotheni, kanti i-50-60% esele - yamafutha nama-carbohydrate ayinkimbinkimbi.

Ingabe ukudla okune-carb ephansi kuhle ekunciphiseni isisindo?

Ngokuqinisekile uyazi ukuthi kungani ama-carbohydrate alula engahlonishwa kakhulu. Uma kungenjalo, ake sicacise: lezi zihlanganisa ukudla okunoshukela omningi, kanye nalezo ezicutshungulwa ngokushesha futhi kalula futhi zimuncwe umzimba, njengelayisi elimhlophe nesinkwa, zinikeza amandla amaningi ngokushesha. Umzimba awudingi okuningi, awukwazi ukusebenzisa yonke into ngesikhathi esisodwa futhi uthumela okweqile kumadepho amafutha - ngosuku lwemvula. Ngenxa yalokho, siba ngcono.

Ukudla okuqukethe amaprotheni nama-carbohydrate ayinkimbinkimbi akusizi kakhulu ekuzuzeni isisindo. Futhi banelisa kakhulu, umzimba uchitha amandla amaningi ekucubunguleni kwabo. Futhi abalandeli bokudla okunomsoco we-NUP bakholelwa ukuthi uma inani labo ekudleni likhuphuka, futhi ama-carbohydrate alula ayi-anathema, isisindo sizokwehla.

Yebo, ukudla okune-carb ephansi kuzodinga ukuthi uyeke.

Izimiso eziyisisekelo zokudla okune-carbohydrate ephansi

Kuyini ukudla okune-carb ephansi? Yona:

  • ukwenqaba noma yimiphi imikhiqizo kafulawa namaswidi;

  • ukukhishwa kumenyu kashukela, i-molasses, isiraphu, i-sucrose, i-maltose, isitashi nganoma yiluphi uhlobo;

  • amanzi aqinile - ngokuvamile udinga ukuphuza ama-30 ml nsuku zonke ngekhilogremu ngayinye yesisindo;

  • ukufakwa ekudleni kwamafutha e-linseed;

  • ukuthatha amavithamini, i-carnitine ne-selenium;

  • ukwenqaba utshwala nesoda.

Izinzuzo Nezingozi Zokudla Kwe-Carb Ephansi

Konke lokhu, kunjalo, akulula. Kunzima kakhulu kulabo abalahlekelwa isisindo ekudleni okuphansi kwe-carbohydrate ukuthi banikezwe ukuvinjelwa ushukela namaswidi. Awu, ungawenqaba kanjani u-ayisikhilimu ngosuku olushisayo lwasehlobo? Noma i-croissant esitolo sakho sekhofi esiyintandokazi? Kuthiwani ngezithelo? Akuwona wonke imikhiqizo ye-carb ephansi, okusho ukuthi, ngokusho komqondo wabalobi bokudla, ayifanele ukulahlekelwa isisindo. Kodwa emva kwakho konke, ukwenqaba ubhanana noma amagilebhisi, sizincisha amavithamini namaminerali adingekayo.

Abanye abagcini nje ukukhawulela amaswidi nezithelo, kodwa futhi okusanhlamvu nemifino, futhi empeleni bashintshele ekudleni kwenyama. Kuyingozi, futhi nakhu ukuthi kungani.

  • Ngomkhawulo oqinile futhi omude wama-carbohydrate (ngaphansi kuka-30 g ngosuku), i-ketosis ingakhula - isimo lapho imikhiqizo yokuwohloka kwamafutha namaprotheni iqala ukufaka ubuthi emzimbeni. Izimpawu zayo ukunambitha kwe-acetone emlonyeni kanye nomoya omubi owesabekayo.

  • Ngaphezu kwalokho, abalandeli bokudla okune-carbohydrate ephansi ngokulawula okuqinile kwe-BJU (amaprotheni, amafutha kanye nama-carbohydrate) basengozini "yokutshala" isibindi, izinso, amanyikwe, kanye nokuthola i-gastritis nezilonda zesisu. Umthwalo kulezi zitho ezinomsoco ophansi we-carbohydrate ukhula kakhulu.

  • Inhliziyo ibuye ihlupheke - futhi hhayi kuphela ngenxa yokwanda kwezinga le-cholesterol "embi" egazini (lokhu akunakugwenywa ngokudla kwenyama). Abacwaningi abavela e-Harvard Stem Cell Institute bathi izinkinga ezivelayo zibangelwa ukuthi ngokweqile kwamaprotheni kumenyu, izindonga zemithambo yegazi ziyayeka ukuvuselelwa. Imiphumela yokuhlola kwabo yanyatheliswa kuyi- Proceedings of the National Academy of Sciences. Lokhu kuyamangaza, kodwa ngisho nasezimeni zenani elibonakala lanele lezinto zokwakha (amaprotheni), amaseli aqala ukuhlukana kancane kancane. Esikhundleni sokufa, kwakheka ama-microdamages, lapho ama-atherosclerotic plaque akheka khona. Futhi ukukhula kwama-capillary amasha kwacishe kwaphela!

  • Kodwa akugcini lapho. Ngomkhawulo obukhali wama-carbohydrate, umzimba uqala ukudonsa amandla ezinqolobaneni ze-glucose esibindini - i-glycogen. Njengoba i-1 g ye-glycogen ibopha u-2,4 g woketshezi, kuba nokulahlekelwa okukhulu kwamanzi. Izilinganiso zibonisa ukukhishwa okuphawulekayo, siyajabula ... Kodwa amakhilogremu engeziwe athathelwa indawo isimo sengqondo esibi kuze kufike ekucindezelekeni, ubuthakathaka obukhulu kuya ekuqulekeni, ukuqunjelwa kanye nokwanda kwezifo ezingamahlalakhona.

  • Lapho ukutholakala kwe-glycogen kwamasu sekuphelile, umzimba uzoqala ukuguqula amaprotheni awo abe yi-glucose. Ngakho-ke, hhayi amafutha kuphela, kodwa futhi isisindo samaprotheni sizohamba. Imisipha izoba buthakathaka, izinwele, izinzipho, isikhumba sizohlupheka. Izofiphala futhi ibe yinhlabathi ngombala.

Yebo, balahlekelwa isisindo ngokushesha ekudleni okune-carb ephansi, ikakhulukazi ekuqaleni lapho amanzi ephela. Kodwa akunakwenzeka ukuhlala kuso isikhathi eside: kunzima kakhulu ukubekezelela ukuvinjelwa kwe-carbohydrate, futhi sesivele sichazile ukuthi kungani ngenhla. Ngakho-ke, kuzoba nokuqhekeka, ukudla ngokweqile, ukuhlehla. Nokho, ingabe umphumela wokuhlupheka okunjalo uwufanele? Vele akunjalo. Ushintsho oluthambile lwemikhuba nendlela yokuphila kwabanempilo isebenza kangcono kakhulu ngalo mqondo.

Yebo, ukukhawulela (ungayeki ngokuphelele!) Ama-carbohydrate alula kuhle, ikakhulukazi uma ingozi yokuba nesifo sikashukela iphezulu. Futhi kufaka phakathi amaprotheni anele kwimenyu, okuwumongo wokudla okune-carb ephansi, kuyamangalisa. Kodwa kungcono ukuthi ungeqisi.

Okufanele Ukwenze Nokungamelwe Ukwenze Ngokudla OkuneCarb Ephansi

Uma usafuna ukuzama futhi uzame ukudla okune-carb ephansi, landela lezi zinyathelo zokuphepha:

  • khetha uhlelo oluvimbela ama-carbohydrate amancane (lapho ebuzwa ukuthi mangaki ama-carbohydrate ngosuku ongawadla ngenkathi uhlezi ekudleni okune-carb ephansi, sizophendula - okungenani 40 g);

  • ungashintshi emikhiqizweni eqediwe - ngisho noma, ngokwesibonelo, "i-Kremlin" ilinganisa ngamaphuzu ngenyama noma inhlanzi entsha, inamafutha amaningi, izithasiselo zokudla kanye namadayi;

  • kumenyu eyinhloko, khetha inyama enomzimba omncane;

  • ungakhohlwa ngemikhiqizo yobisi enamafutha aphansi;

  • phuza amanzi anele;

  • zivumele ushokoledi noma idlanzana lezithelo ezomisiwe okungenani kanye ngesonto;

  • thatha inkimbinkimbi yamavithamini namaminerali nodokotela wakho: ukuntula kwabo ekudleni okuphansi kwe-carbohydrate ngokuqinisekile kuzozwakala, awudingi ukuya kude ukuze uthole izibonelo;

  • ungasheshi: izinkinga eziye zanqwabelana phakathi neminyaka azikwazi ukuxazululwa emavikini angu-2-3, izinga eliphezulu lokulahlekelwa isisindo ngu-2-4 kg ngenyanga, ngaphandle kwalokho izinkinga zezempilo kanye nezinkinga zesikhumba nezinwele zingase ziqale.

Izitsha zamaqanda ziyindlela ethandwa kakhulu yasekuseni ye-low-carb.

Imikhiqizo evunyelwe

Yebo, manje - mayelana nokuthi yini engenzeka nokuthi yini engenakwenzeka ekudleni kwe-hypocarbohydrate. Nali itafula elilinganiselwe lokudla okuvunyelwe kwe-carbohydrate (nge-100 g ngayinye yomkhiqizo):

  • inyama yenkukhu - 0,3 g;

  • isifuba se-turkey - 0 g;

  • inyama yenkomo - 0 g;

  • inyama yengulube - 0 g;

  • inhlanzi - 0 g;

  • izimbaza - 3 g;

  • ushizi - 2-5 g;

  • iqanda lenkukhu - 0,5 g;

  • ushizi we-cottage 5% - 3 g;

  • i-bran (i-oatmeal) - 11-12 g;

  • ukhukhamba - 2,5 g;

  • i-kefir 0% - 4 g;

  • i-buckwheat - 20 g;

  • iklabishi - 4 g;

  • pepper elimnandi - 5 g;

  • ama-apula - 10-14 g;

  • amabhilikosi - 5-8 g;

  • i-avocado - 2 g;

  • ukhukhunathi - 7 g;

  • ikhabe - 6-8 g.

Imikhiqizo enqatshelwe

Kodwa itafula lemikhiqizo "elibomvu": akukhuthazwa neze ukuzifaka kumenyu ngenkathi udla ukudla okune-carb ephansi (futhi sinikeza inani lama-carbohydrate nge-100 g):

  • amazambane - 23,4 g;

  • ama-beet - 9 g;

  • amakhiwane - 14 g;

  • amagilebhisi - 16-18 g;

  • amadethi - 70 g;

  • omisiwe - 65-68 g;

  • i-pasta - 70 g;

  • ama-pancake - 26-28 g;

  • isinkwa esimhlophe - 48 g;

  • ushukela - 54 g;

  • ushukela - 56 g;

  • amaqebelengwane - 45-50 g;

  • amaswidi - 67-70 g;

  • amaqebelengwane - 45-50 g;

  • imayonnaise - 4 g;

  • ushukela - 99,5 g;

  • uju - 81-82 g;

  • isobho - 7-10 g;

  • iziphuzo ze-carbonated - 5-15 g;

  • amajusi - 13-18 g;

  • utshwala - 1-50 g.

Khetha inketho yokudla ene-carb ephansi evumela okungenani enamaqabunga noma eminye imifino ngaphandle kokuvinjelwa.

Imenyu Yamaviki Onke Ye-Carb Diet

Nakhu ukuthi ukudla okune-carb ephansi kungabukeka kanjani uma wenza imenyu yansuku zonke.

UMsombuluko

  • Ukudla kwasekuseni: i-oatmeal ne-1 tbsp. l. amafutha e-linseed, i-apula eli-1, itiye noma ikhofi ngaphandle koshukela.

  • Isidlo sasekuseni sesibili: ingilazi ye-kefir, idlanzana lamantongomane (ama-carbohydrate amancane kuma-pecans, ama-macadamia namantongomane aseBrazil, ikakhulukazi ama-pistachios nama-cashews).

  • Isidlo sasemini: isitshulu semifino, inkukhu ebilisiwe noma ebhakiwe noma isifuba se-turkey ngaphandle kwezinongo ezishisayo.

  • I-Snack: 150 g we-fat-fat cottage cheese.

  • Isidlo sakusihlwa: isaladi yemifino, ingxenye yezinhlanzi ezishisayo.

NgoLwesibili

  • Ukudla kwasekuseni: amaqanda ama-2 abilisiwe, ama-30 g kashizi oqinile, ama-smoothies avela ezithelweni ezivunyelwe.

  • Isidlo sasekuseni sesibili: 200 g ye-yogurt yemvelo, amabhisikidi angu-1-2 kafulawa wokusanhlamvu.

  • Isidlo sasemini: ingxenye yomhluzi wenkukhu, ikhukhamba elingu-1.

  • Isidlo sasemini: ingilazi yeyogathi.

  • Dinner: ingxenye ye-goulash ne-buckwheat.

NgoLwesithathu

  • Ukudla kwasekuseni: i-omelet ye-steam, ikhofi nobisi.

  • Isidlo sasekuseni sesibili: i-smoothie yemifino.

  • Isidlo sasemini: ingxenye yama-meatballs ane-cauliflower ne-broccoli.

  • Isnack: ingilazi ye-ryazhenka.

  • Isidlo sakusihlwa: umhluzi wemifino nge-oatmeal.

NgoLwesine

  • Ukudla kwasekuseni: 200 g ye-yogurt yemvelo, idlanzana lamajikijolo amasha noma aqandisiwe, itiye eliluhlaza ngaphandle koshukela.

  • Ibhulakufesi lesibili: 1 iwolintshi.

  • Isidlo sasemini: isitshulu semifino nenyama yenkomo.

  • Ukudla okulula: iqanda elingu-1, amabhisikidi kakolweni angama-1-2.

  • Isidlo sakusihlwa: ingxenye yomhluzi wenkukhu, ikhukhamba elingu-1.

Friday

  • Ukudla kwasekuseni: i-cottage cheese casserole, itiye noma ikhofi ngaphandle koshukela.

  • Ibhulakufesi lesibili: amabhisikidi angu-2 nezingcezu zikakotapheya namakhambi.

  • Isidlo sasemini: isobho lamakhowe.

  • Isidlo sasemini: ingilazi yeyogathi.

  • Dinner: i-omelet nemifino.

Saturday

  • Ukudla kwasekuseni: isifuba senkukhu esibhakwe ngemifino, izithelo ezomisiwe ze-compote.

  • Isidlo sasekuseni sesibili: i-grapefruit engu-1.

  • Isidlo sasemini: isobho likabhontshisi.

  • I-Snack: i-toast egcwele okusanhlamvu, 30 g ushizi oqinile.

  • Isidlo sakusihlwa: isaladi nelayisi elibomvu no-1 tbsp. l. amafutha e-linseed.

Sunday

  • Ukudla kwasekuseni: i-oatmeal enezicucu zezithelo "ezivunyelwe", i-chicory.

  • Isidlo sasekuseni sesibili: ingilazi yobisi olubilisiwe olubhakiwe.

  • Isidlo sasemini: isobho lemifino nenyama yenkomo.

  • Isidlo sasemini: ama-2 ama-pcs. amakhukhi ama-walnut noma kakhukhunathi ngaphandle koshukela, itiye eliluhlaza.

  • Dinner: isitshulu ngemifino.

Uhlolojikelele izimonyo for dieters

Isikhumba salabo abadlayo - kungakhathaliseki ukuthi sine-carb ephansi noma okunye - sihlushwa ukuntuleka kwamavithamini nezinye izakhi. Ulahlekelwa ithoni ngokushesha, abe mncane, afiphele. Futhi uma amakhilogremu eqala ukuhamba ngokushesha, angase angabi naso isikhathi sokubamba. Ngakho-ke, kubaluleke kakhulu ukusekela ngemikhiqizo emihle yokuthambisa kanye neyondla umzimba (sabhala ngokuningiliziwe ngemikhiqizo yobuso lapha nalapha - izixhumanisi). Nalu uhlu lwezintandokazi Zokudla Okunempilo.

Ukuqinisa Ubisi Lomzimba "I-Ultra Elasticity", Umzimba we-Garnier

Ubisi lulula kakhulu futhi lumnene, kuyajabulisa ukulisebenzisa. I-caffeine ekubunjweni kwayo inikeza umphumela wokukhipha amanzi, i-glycerin inesibopho sokuthambisa isikhumba somzimba. Ithoni yamathuluzi, inikeza ukunwebeka futhi ithambisa.

Ukuncibilikisa ubisi lomzimba nge-bifido complex kanye nebhotela likamango, i-Garnier Body

I-Bifidocomplex igcina ibhalansi yamanzi esikhumbeni futhi iqinisa umgoqo wayo wokuzivikela. Ibhotela likamango liyathambisa futhi libushelelezi. Umphumela uba isikhumba esihle, esibonakala sinempilo, ngaphandle kokuphatheka kabi noma ukoma.

Ubisi lwesikhumba esomile nesomile kakhulu sezingane, izingane kanye nabantu abadala LipikarLait, LaRoche-Posay

Amanzi ashisayo, ibhotela ye-shea ephezulu (10%) kanye ne-niacinamide kuyimfihlo yempumelelo yaleli khambi. Akugcini nje ukuthambisa ngokuphumelelayo futhi kumanzise ngisho nesikhumba esomile kakhulu - ubisi lubuyisela umgoqo walo we-lipid futhi lunikeze induduzo.

Ukhilimu-ijeli yokuhlanza i-lipid yobuso nomzimba I-Lipikar Syndet AP +, La Roche-Posay

Umsebenzi wayo oyinhloko ukuhlanzwa. Kodwa wenza ngobumnene kakhulu (ngifuna ukubhala - ngokungabonakali) futhi ngobumnene. Ngenxa yalokho - akukho ukungakhululeki nomuzwa wokoma ngemva kokugeza! Futhi lokhu kungenxa yokwakheka kwamanzi ashisayo, i-mannose ne-niacinamide.

Imiphumela efingqiwe

Kuyini ukudla okune-carb ephansi?

Njengoba igama lisho, lokhu ukudla okuvinjelwe ama-carbohydrate. Uma ukudla okuvamile kuthatha ama-40-50% okudla kwethu, kanti okunye kungamaprotheni namafutha, khona-ke ngokudla okune-carbohydrate ephansi, i-40-50% yemenyu ingamaprotheni, isabelo sama-carbohydrates siphezulu. ngo-30%.

Ingabe ukudla okune-carb ephansi kungakusiza ulahlekelwe isisindo?

Yebo, ikakhulukazi ekuqaleni. Impumelelo itholakala ngokunciphisa ama-carbohydrate alula, umzimba okhetha ukuwalondoloza ngosuku lwemvula, futhi ngokwandisa ingxenye yamaprotheni - ayanelisa kakhulu futhi amandla amaningi asetshenziselwa ukucubungula kwawo.

Yiziphi izinzuzo nezingozi zokudla kwe-CNP?

Izinzuzo - ukulahlekelwa isisindo ngokushesha ekuqaleni, ukwehla kwenani "lezinto ezilimazayo" ekudleni. Phakathi kokubi:

  • ukubekezelela ukudla okungalungile - ukuwohloka kwemizwelo, ubuthakathaka, isifiso esinamandla sokudla amaswidi;

  • amathuba okuthuthukisa i-ketosis (isimo lapho imikhiqizo yokuwohloka kwamafutha namaprotheni iqala ukufaka ubuthi emzimbeni);

  • umthwalo omkhulu esibindini, izinso, isisu, amanyikwe;

  • ukwanda kwe-cholesterol "embi" egazini;

  • ukulimala kwenhliziyo nemithambo yegazi;

  • amathuba amakhulu okuqunjelwa;

  • ngokudla isikhathi eside - ukulahlekelwa kwezicubu zomzimba, ukuwohloka kwezinwele, izinzipho nesikhumba.

 Isiphi iseluleko izazi zokudla ezinikeza labo abadla ukudla okunama-carbohydrate amancane?

  • Yidla okungenani amagremu angu-40 ama-carbohydrate ngosuku.

  • Phuza amanzi amaningi.

  • Ungashintsheli ekudleni inyama ebhemayo kanye nemikhiqizo eseqediwe - ngisho noma ivunyelwe ukudla.

  • Kumenyu enkulu, khetha inyama engenamafutha.

  • Ungakhohlwa ngemikhiqizo yobisi.

  • Zivumele ubumnandi obathandayo okungenani kanye ngeviki.

  • Thatha amavithamini engeziwe.

  • Futhi okubaluleke kakhulu - ungajahi! Izinkinga eziqoqwe phakathi neminyaka azikwazi ukuxazululwa ngokuphazima kweso.

shiya impendulo