Okuqukethwe
Ama-carbohydrate ayizingxenye ezinikeza amandla akho aholayo usuku lonke. Ziphinde zisize ukukhiqizwa kwe-glycogen, ebalulekile ekusebenzeni okuphumelelayo komzimba nemisebenzi yomzimba. Ngakho-ke ukuze ungazinaki futhi uziqede ngokuphawulekayo ekudleni kwakho, akufanele.
Kodwa ukusetshenziswa ngokweqile kwama-carbohydrate kufika kusethi engenakugwenywa yamakhilogremu engeziwe. Izinga labo kufanele libe ngamaphesenti angu-40 okudla okuphelele, futhi okuthandwayo kufanele kunikezwe ama-carbohydrate ahamba kancane - okusanhlamvu nemifino.
Kungaziphi izizathu ongaqonda ukuthi uvaleleke ejele le-carbohydrate nokuthi izinga lama-carbohydrate ekudleni kwakho kweqiwe?
1. Indlala
Uma ngemva kokudla usazizwa ulambile, futhi kungakapheli ihora isandla siya ekulumeni okulandelayo - kusho ukuthi isidlo sakho siqukethe ama-carbohydrate amaningi, ikakhulukazi asheshayo, kanye nencane yamaprotheni, i-fiber, namafutha.
Ama-carbohydrate abangela ukukhuphuka okubukhali egazini likashukela bese kwehla ngokuzumayo, okuphinde kubangele indlala. Ngesilinganiso esifanele sezakhi, isidingo sivela kuphela ngemva kwamahora angu-3-4.
2. Izifiso zikashukela
Ushukela ungumthombo oyinhloko wama-carbohydrate asheshayo, futhi umzimba wakho uvele ujwayele “umthamo” oqhubekayo, unomuzwa wokwaneliseka kanye nenjabulo. Ngakho-ke, ukuthola umuzwa wenjabulo kudinga ukudla okumnandi, okulula kwama-carbohydrate futhi ngaso sonke isikhathi ufuna okwengeziwe nangaphezulu.
Ukuqeda lokhu kucindezela kunzima kakhulu - kufanele sehlise ushukela ekudleni kwethu kuze kube sezingeni eliphezulu, futhi amasonto ambalwa, sizodinga umzamo omkhulu wentando ukuze siphule lo mbuthano ononya.
3. Ukukhula kwesisindo somzimba
Ama-carbohydrate akhuthaza ukuzuza kwesisindo nokugcinwa kwamafutha ngaphansi kwesikhumba. Lapho ukudla kwe-carbohydrate kungaphezu kwesilinganiso, kukhona i-cellulite ebonakala ngokucacile.
Ngakho-ke, uma uqaphela ukuthi umzimba wakho uyaxega, ungabi namumo futhi inombolo esikalini ikhuphuka, kufanele ubuyekeze ukudla kwakho.
4. Ukukhathala njalo
Ukuze ujabule ngemva kwephupho, ukujwayele ukudla Ibhulakufesi elinama-carbohydrate asheshayo, akunikeza amandla asheshayo. Kodwa ngemva kwamahora ambalwa futhi, ufuna ukucambalala. Konke lokhu kuhlanganiswa kubuye kwehle kakhulu kushukela. Kubalulekile ukushintsha indlela odla ngayo futhi wenze isidlo sakho sasekuseni sibe nenhliziyo eqotho, usebenzisa ama-carbohydrate ayinkimbinkimbi, ahamba kancane, njengephalishi.
5. Izinkinga zesikhumba
Ama-carbohydrate, ikakhulukazi asheshayo, athinta isimo sesikhumba sakho. Ngakho-ke, inani eleqile lama-carbohydrate lingadala ukomisa, ukuqubuka, izinduna. Kulesi simo, kungcono ukuxhuma amafutha amaningi avela kumafutha emifino, i-avocado, amantongomane, futhi ngokushesha ukufaka esikhundleni se-carbs eyinkimbinkimbi - isinkwa esigcwele okusanhlamvu, imifino, nokusanhlamvu.
Yiba nempilo!