Ukudla okususelwa ekudleni okuncishisiwe kwe-carbohydrate kuveza imiphumela ebonakalayo. Kepha ukuzama okunye noma okunye, ungaqaphela ukuwohloka kwezempilo noma ukungabi nenqubekela phambili. Lesi silinganiso sizokusiza ukuthi unqume ukuthi yikuphi kokudla okune-carb ephansi okufanele wena.
Ukudla okuvamile kwe-carb
Lokhu kudla kusekelwe kwinani elincane lama-carbohydrate kanye nenani elikhulu lamaprotheni. Okusho ukuthi, isisekelo sokudla kwakho kufanele kube inyama, inhlanzi, amaqanda, amantongomane, imbewu, imifino, izithelo, namafutha anempilo. Mangaki ama-carbohydrate okudingeka uwasebenzise ngosuku kuncike enjongweni yokudla. Isibonelo, ukugcina isisindo ngokuqeqeshwa kwezemidlalo okulinganiselwe - kufika ku-150 amagremu. Kepha yokwehlisa isisindo - kungabi ngaphezu kwe-100. Ngokushesha kwesisindo - amagremu ama-50, ngenkathi ungafaki izithelo nemifino enesitashi, njengamazambane.
Ukudla kweKetone
Lokhu kudla kubangela isimo esikhethekile somzimba, kuyingozi kakhulu uma unezinye izifo ezingamahlalakhona ezihlobene nokugaya noma ukugaya umzimba. Ama-carbohydrate aphansi abangela i-ketosis - i-insulin encishisiwe kanye nokukhululwa kwama-acids anamafutha ezitolo zamafutha zomzimba wakho. Lezi asidi ziyiswa esibindini, esiguqula amafutha abe yimizimba ye-ketone. Futhi uma ubuchopho bakho bujwayele "ukondla" ama-carbohydrate, buqala ukudla amandla kule mizimba ye-ketone ekhishiwe. Konke ukudla kuqukethe amaprotheni, inani elincishisiwe lamafutha, nama-carbohydrate - kufika ku-30-50 amagremu ngosuku kulokhu kudla.
Ukudla okunamafutha amaningi
Kulokhu kudla, okuthandwayo kunikezwa emikhiqizweni yamafutha avamile, kodwa amafutha angena emzimbeni kufanele abe yisitshalo. Ngakho-ke, isisekelo sokudla kufanele kube ukudla okuphelele, okungacutshungulwanga. Inani lama-carbohydrate alikwazi ukudlula amagremu ayi-100 ngosuku, okungcono ebangeni lama-20-50.
Ukudla kwe-Paleo
Ukudla kokudla kwe-paleo kumayelana nokudla abantu ababekudla ngaphambi kokuthuthukiswa komkhakha. Lezi yinyama, inhlanzi, ukudla kwasolwandle, amaqanda, izithelo nemifino, amantongomane, izilimo eziyizigaxa kanye nembewu. Kulokhu kudla, imikhiqizo ekhishwe "kokuqala" futhi ingaphansi kwanoma yikuphi ukucubungula, njengoshukela, ayivunyelwe. Kanye nemifino, okusanhlamvu, nemikhiqizo yobisi.
Ukudla kwe-Atkins
Lokhu kudla okune-carb ephansi kuhamba ngezigaba eziningana futhi kukhawulela ukusetshenziswa kwamajikijolo nezithelo njengomthombo kashukela.
Isigaba 1-induction: ama-gramu angama-20 ama-carbohydrate, amaprotheni asele, nemifino engekho isitashi. Isikhathi sesiteji amasonto ama-2.
Isiteji 2-esitebeleni sokuncipha kwesisindo, ama-carbohydrate ayengezwa masonto onke ngama-5 gramu ekudleni kwangaphambilini. Isiteji siyaphela ngemuva kokulahleka kwesisindo esingu-3-5 kg.
Ukuqiniswa kwesigaba 3, lapho ungakhuphula khona inani lama-carbohydrate ngo-10 amagremu masonto onke.
Isigaba 4-ukugcinwa, kuso cishe uzobuyela ekudleni kwangaphambilini, okuguqulwe kancane ngenxa yama-carbohydrate enempilo.