Izizathu Eziphezulu eziyi-15 zokuthi awulahlekelwa isisindo ekudleni okuphansi kweCarb

-Delile

• 1.Ulahlekelwa ngamafutha, awuqondi nje
• 2. Awugawuli ngokwanele
• 3. Uzizwa unengcindezi
• 4. Awudli ukudla okunomsoco
• 5. Udla amantongomane amaningi kakhulu
• 6. Awulali ngokwanele
• 7. Udla ubisi oluningi
• 8. Awuvocavoci kahle
• 9. Udla ushukela ‘onempilo’ omningi kakhulu
• 10. Isimo sezokwelapha singavimbela ukwehla kwesisindo
• 11. Udla ukudla okuvamile
• 12. Udla ukudla okuningi okungenampilo
• 13. Udla amakhalori amaningi kakhulu
• 14. Ubeka okulindelwe kuphakeme kakhulu
• 15. Kade usika ama-carbs isikhathi eside kakhulu
• Okubalulekile

Ubufakazi obuningi bukhombisa ukuthi ukudla okuphansi kwe-carb kungasebenza kakhulu ekwehliseni isisindo.

Kodwa-ke, njenganoma yikuphi ukudla, abantu kwesinye isikhathi bayayeka ukuncipha ngaphambi kokuba bafinyelele isisindo sabo abasifunayo.

Le ndatshana ibheka izizathu ezi-15 ezijwayelekile zokuthi kungani ungalahlekelwa isisindo - noma ungahle uzizwe sengathi awulahli isisindo - ekudleni okuphansi kwe-carb.

1.Ulahlekelwa ngamafutha, awuqondi nje

Ukwehla kwesisindo akuyona inqubo ehambisanayo. Kuzoba nezinsuku isikali sikhuphuke nezinye uma sehla. Lokhu akusho ukuthi indlela yokudla ayisebenzi ngokuphelele.

Abantu abaningi balahlekelwa isisindo esiningi ngesonto lokuqala ekudleni okuphansi kwe-carb, kepha lokhu ikakhulukazi isisindo samanzi. Ukwehla kwesisindo kuzokwehla kakhulu ngemuva kwalesi sigaba sokuqala.

Futhi, ukwehlisa isisindo akufani nokulahlekelwa ngamafutha.

Kungenzeka, ikakhulukazi uma usanda kuqala ukuphakamisa izinsimbi noma ukwakha imisipha, ukuthi uthola isisindo semisipha ngasikhathi sinye njengoba ulahlekelwa ngamafutha.

Ukuze ubone ukuthi ulahlekelwa amafutha, zama ukusebenzisa izilinganiso ngaphandle kwezikali. Zama ukusebenzisa itheyiphu yokulinganisa ukukala umjikelezo okhalweni. Ngokwengeziwe, ungacela umhlinzeki wezokunakekelwa kwempilo ukuthi alinganise amaphesenti omzimba wakho njalo ngenyanga noma kunjalo.

Ungazama futhi ukuthatha izithombe ukushintsha ukulahleka kwesisindo sakho bese uqaphela ukuthi izingubo zakho zilingana kanjani. Lezi yizinkomba zokulahlekelwa kwesisindo futhi.

Ukwehla kwesisindo akulona umugqa. Ungathola imisipha ngenkathi ulahlekelwa ngamafutha futhi uhlale unesisindo esifanayo. Yiba nesineke bese uzama ezinye izindlela zokulinganisa izinguquko emzimbeni wakho ngaphandle kwezikali.

2. Awugawuli ngokwanele

Abanye abantu bazwela kakhulu kuma-carbs kunabanye.

Uma udla ukudla okuphansi kwe-carb futhi isisindo sakho siqala ukuya ethafeni, ungahle ufune ukunciphisa inani le-carbs ekudleni kwakho.

Ungalandela ukudla okunempilo, okuphansi kwe-carb ngokudla amaprotheni amaningi, amafutha anempilo, nemifino ephansi ye-carb.

Ukuze uqiniseke ukuthi ukudla kwakho kuphansi kuma-carbs, zama ukusebenzisa i-tracker yokudla okunomsoco eku-inthanethi mahhala.

Ukudla okunomkhawulo kungafika nezinkinga zempilo. Njalo khuluma nesazi sokudla noma umhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho.

Uma uzwela kuma-carbs, ungahle uthande ukuzama ukunciphisa okwesikhashana ukudla okune-carb, kepha khuluma njalo nomhlinzeki wezokunakekelwa kwempilo ngaphambi kokwenza ushintsho olukhulu lokudla.

3. Uzizwa unengcindezi

Akwanele ngaso sonke isikhathi ukudla nje okunempilo nokuzivocavoca umzimba. Ukunakekela impilo yakho yengqondo kuyisinyathelo esibalulekile ekulahlekeni kwesisindo esinempilo.

Ingcindezi igcina umzimba usesimweni “sokulwa noma indiza” futhi yenyuse inani lamahomoni okuxineka, njenge-cortisol, egazini.

Ukuba namazinga aphezulu e-cortisol angakhuphula imizwa yendlala kanye nezifiso zokudla okungenampilo ().

Zama ukuzindla, izivivinyo zokuphefumula, ukushicilela, nezinye izindlela zokulawula ukucindezeleka.

Ukucindezeleka okungapheli kungaba nemiphumela emibi kumahomoni akho, kwande indlala nokusebenza ekulweni nokwehla kwesisindo.

4. Awudli ukudla okunomsoco

Ukudla okuphansi kwe-carb kungaphezu kokudla nje ama-carbs ambalwa. Ukwehlisa isisindo okunempilo, abantu badinga ukufaka esikhundleni sawo lawo ma-carbs ngokudla okuphelele, okunomsoco.

Gwema yonke imikhiqizo ye-carb ephansi esetshenzisiwe. Ukudla okuphelele kunezinzuzo ezinkulu kakhulu zezempilo.

Ukufaka amanye ama-carbs ngezinyama ezingenamafutha, inhlanzi, amaqanda, imifino, namafutha enempilo kungakusiza wehlise isisindo.

Ukudla ukuphatha ngezikhathi ezithile kulungile, kepha ukudla okuphatha nsuku zonke - noma ngabe kunezithako ezinempilo, njengamakhukhi e-paleo - kunganciphisa noma kuvimbele ukwehla kwesisindo.

Amafutha anempilo ayingxenye ebalulekile yokudla okunempilo. Ukwatapheya nama-walnuts aphezulu emafutheni e-heathy.

Ukuzama ukunciphisa ama-carbs namafutha ngasikhathi sinye kungakwenza uzizwe ulambile ngokweqile.

Ukudla ukudla okungenalutho ngaphandle kwamaprotheni kungaba yingozi empilweni yakho.

I-carb ephansi, ukudla okunamafutha amaningi, kanye nokudla okulingene kwamaprotheni kungaletha umzimba wakho esimeni se-ketosis, lapho ushisa khona amafutha ukuze uthole amandla.

Ukudla okunomsoco ophansi okunempilo, shintsha amanye ama-carbs ngokudla okunothile okunomsoco. Yidla inyama eningi, izinhlanzi, amaqanda, amafutha enempilo nemifino.

5. Udla amantongomane amaningi kakhulu

Amantongomane angukudla okuphelele, kodwa futhi anamafutha amaningi kakhulu. Isibonelo, ama-alimondi azungeze ama-50% amafutha ().

Amantongomane anomfutho omkhulu wamandla. Ungadla amanani amakhulu ngaphandle kokuzizwa usuthi.

Kulula kakhulu ukudla ngokweqile amantongomane. Ungadla isikhwama samantongomane ngaphandle kokuzizwa wanelisekile, noma leso sikhwama singaqukatha amakhalori amaningi kunokudla okujwayelekile.

Ukudla amantongomane noma ama-nut butter nsuku zonke kungakhuphula inani eliphelele lama-khalori ngaphezu kokulindelekile, kuvimbele ukwehla kwesisindo.

Amantongomane anamandla amakhulu kakhulu futhi kulula ukudla ngokweqile. Namathela osayizi abanconywayo bokuphakelwa kwamantongomane nokunye ukudla okuphezulu kwekhalori.

6. Awulali ngokwanele

Ukulala kubaluleke kakhulu empilweni yonke. Ucwaningo lukhombisa ukuthi ukuntuleka kokulala kuxhumene nokuzuza kwesisindo nokukhuluphala (, 4).

Ukungalali kahle kungakwenza uzizwe ulambile (5).

Kungakwenza uzizwe ukhathele futhi ungakhuthazeki kakhulu ekuzivocavoca noma ekudleni ukudla okunempilo.

Izinkinga zokulala zivamile futhi ziyelapheka. Khuluma nomhlinzeki wakho wezokunakekelwa kwezempilo uma uzizwa sengathi ungaba nenkinga yokulala.

Amanye amathiphu wokuthuthukisa ukulala afaka:

• gwema i-caffeine ngemuva kwehora lesibili ntambama.
• lala ebumnyameni obuphelele
• gwema utshwala nokuzivocavoca umzimba emahoreni ambalwa ngaphambi kokulala
• yenza okuthile okuphumuzayo ngaphambi kokulala ukukusiza ulale, njengokufunda
• zama ukulala ngesikhathi esifanayo ubusuku ngabunye

Ukulala kubalulekile empilweni enhle. Ucwaningo lukhombisa ukuthi ukungalali kungakwenza udle kakhulu futhi ukhuluphale.

7. Udla ubisi oluningi

Ubisi ukudla okuphansi kwe-carb okungadala izinkinga kwabanye abantu.

Imikhiqizo yobisi ivame ukuba namaprotheni amaningi. Amaprotheni, njenge-carbs, angakhuphula amazinga e-insulin, akhuthaza umzimba wakho ukugcina amandla.

Ukwakheka kwe-amino acid kwamaprotheni obisi kukwenza kube kuhle kakhulu ekuhloleni i-insulin. Eqinisweni, amaprotheni okhiqiza ubisi angakhipha i-insulin kakhulu njengesinkwa esimhlophe (,).

Noma uzizwa umzimba wakho ubekezelela ubisi kahle, ukudla ubisi kaningi kungathinta kabi umzimba wakho. Lokhu kungakuvimba ekutholeni izinzuzo ezigcwele zokudla okuphansi kwe-carb.

Ungabona izinzuzo ngokugwema ubisi nokunciphisa ushizi, iyogathi nokhilimu. Amaprotheni aphansi, ibhotela eliphansi le-lactose ngokuvamile alisho i-insulin.

Ukwakheka kwe-amino acid kwamaprotheni obisi kusho ukuthi angahle anyuse amazinga e-insulin. Zama ukudla ubisi oluncane.

8. Awuvocavoci kahle

Ukuzivocavoca kubalulekile empilweni yomzimba nengqondo.

Ukuzivocavoca umzimba kungakusiza ukunciphisa umzimba ngo:

• ukwenza ngcono impilo yakho ye-metabolic
• ukwandisa isisindo sakho semisipha
• ukuthuthukisa imizwa yakho

Kubalulekile ukwenza uhlobo olufanele lokuzivocavoca umzimba.

Inhlanganisela yokwakhiwa kwe-cardio nemisipha ingaba inhlanganisela ephumelelayo:

• Phakamisa izinsimbe ezisindayo. Ukuphakamisa izinsimbi kungathuthukisa kakhulu amazinga e-hormone futhi kwandise ubukhulu bemisipha, okungakusiza ulahlekelwe ngamafutha futhi uwagcine isikhathi eside uma ugcina umbuso wakho wokuzivocavoca umzimba.
• Ukuqeqeshwa isikhawu. Izikhawu eziphakeme zokuqina kuyindlela enhle kakhulu ye-cardio ekhulisa umzimba wakho futhi inyuse amazinga akho we-hormone yokukhula komuntu (HGH).
• Amandla aphansi. Ukusebenza ngokuzikhandla njalo nokuzivocavoca ngamandla usuku ngalunye, kufaka phakathi ukuhamba, kungenza umehluko omkhulu.

Ukuzivocavoca umzimba kungathuthukisa amazinga e-hormone, kwandise isisindo semisipha, futhi kukwenzele izimangaliso.

9. Udla ushukela ‘onempilo’ omningi kakhulu

Lapho ulandela i-carb ephansi noma i-ketogenic diet, ukudla ushukela omakethwa njengezindlela "ezinempilo" - njengoshukela kakhukhunathi noma ushukela kamoba ongahluziwe - akukuhle impela empilweni yakho.

Wonke ushukela uphezulu kuma-carbs futhi ungavimbela umzimba wakho ekuzivumelaneni nokudla okuphansi kwe-carb.

Lokhu kusebenza futhi ku:

• uju
• umpe we-agave
• abanye ushukela

Ama-sweeteners aphansi wekhalori alungile kubantu abaningi, kepha ungahle uthande ukucabanga ukuwanciphisa uma unenkinga yokwehlisa isisindo. Eminye imikhiqizo iqukethe ama-carbs agayekayo njengezigcwalisi.

Yize ingokwemvelo, izinto ezinoshukela ezifana noju noshukela womoba oluhlaza ziphakeme kakhulu kuma-carbs njengoshukela ojwayelekile.

10. Isimo sezokwelapha singavimbela ukwehla kwesisindo

Izimo eziningi ze-hormonal zingadala ukuzuza kwesisindo noma zivimbele ukulahleka kwesisindo, ikakhulukazi i-hypothyroidism.

Uma usola isimo sezempilo esiyisisekelo, bheka umhlinzeki wakho wezokunakekelwa kwempilo. Chaza ukuthi unezinkinga zokwehlisa isisindo nokuthi ufuna ukukhipha noma yiziphi izinkinga zezokwelapha.

Imithi ethile ingakhuthaza ukuzuza kwesisindo. Bheka uhlu lwemiphumela emibi ukubona ukuthi ukukhuluphala kwesisindo kukhona yini ohlwini. Ungakwazi ukuthatha omunye umuthi ongenawo lo mphumela wecala.

Izinkinga ezithile zezokwelapha nemithi kungenza kube nzima kakhulu ukunciphisa isisindo. Bona umhlinzeki wezokunakekelwa kwempilo ukuze uxoxe ngezinketho zakho.

11. Udla ukudla okuvamile

Abantu abaningi emibuthanweni yezempilo nokuqina bakholelwa ukuthi wonke umuntu kufanele adle ukudla okuningi, okuncane usuku lonke.

Abaphenyi bakutadishe kahle lokhu futhi abakaqinisekisi izinzuzo zokudla okuvamile, okuncane (,).

Izazi zokudla eziningi zikholelwa ukuthi kungokwemvelo ukuthi abantu badle ukudla okumbalwa ngosuku futhi kwesinye isikhathi bahambe isikhathi eside ngaphandle kokudla.

Abanye abantu basebenzisa ukuzila ukudla ngezikhathi ezithile, iphethini yokudla lapho udla khona kuphela ngaphakathi kwewindi lesikhathi elithile. Lokhu kungaba iwindi lamahora angu-8 usuku ngalunye noma ngezikhathi ezithile ukuzila kwamahora angama-24.

Ukuzila ukudla ngezikhathi ezithile kungasiza abanye abantu ukunciphisa umzimba. Kodwa-ke, le ndlela yokudla akuyona eyabo bonke abantu, futhi ukukhawulela ukudla kungadala imizwa emibi kubantu abaningi, ikakhulukazi ngomlando wokudla okungahambi kahle.

Ukuze uhlale uphephile, khuluma nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama ukuzila ukudla.

Akukho nzuzo efakazelwe yokudla ukudla okuningi, okuncane usuku lonke. Ukudla ukudla okungajwayelekile nokuzama ukuzila ukudla ngezikhathi ezithile kungasebenzela abanye abantu.

12. Udla ukudla okuningi okungenampilo

Kubantu abakuthola kulula ukulandela indlela yokudla eqinile, ukudla “ukukopela” noma “izinsuku zokukopela” njalo kungaba kuhle.

Kwabanye, lokhu kudla kungakha futhi kuvimbele ukwehla kwesisindo. Ukudla ukudla okungenampilo kaningi kunganciphisa ukwehla kwesisindo.

Uma othile ezizwa engalawuleki ngokudla okungenampilo, angaba nomlutha wokudla. Ukukhuluma nomhlinzeki wezokunakekelwa kwempilo kungakusiza ukuphatha ubuhlobo bakho nokudla.

Abanye abantu bangadla ukudla okungenamsoco ngezikhathi ezithile ngaphandle kokunciphisa ijubane, kodwa lokhu kungahle kungasebenzi kuwo wonke umuntu.

13. Udla amakhalori amaningi kakhulu

Inani lamakhalori owadlayo lingathinta ukuzuza kwakho kwesisindo nokulahleka.

Esinye sezizathu eziyinhloko zokudla okuphansi kwe-carb ne-ketogenic kuholela ekunciphiseni isisindo ukuthi zinciphisa isifiso sokudla futhi zikwenze udle ama-calories ambalwa ngaphandle kokuzama.

Uma ungalahli isisindo yize ulandela indlela odle ngayo, zama ukunciphisa inani lama-calories owadlayo ngosuku.

Ama-calculator wokudla oku-inthanethi angakusiza ukuthi wazi ukuthi yikuphi ukudla okuphezulu kuma-calories kunamanye.

Abanye ochwepheshe batusa ukunciphisa ama-calories ngamakhalori azungeze ama-500 ngosuku lokwehlisa isisindo sikakhilogremu (0.5 kg) wesisindo ngesonto (). Lokhu kungenzeka kungasebenzi kuwo wonke umuntu.

Inani lamakhalori owadlayo lithinta ukuzuza kwesisindo kanye nokulahleka kwesisindo. Ukushoda kwamakholori angama-500 kuvame ukwanele ukunciphisa umzimba okunempilo.

14. Ubeka okulindelwe kuphakeme kakhulu

Ungazizwa ukhungathekile uma ungayiboni imiphumela ngokushesha okukhulu njengoba ulindele, kepha ukwehlisa isisindo kuthatha isikhathi.

Ezimweni eziningi, ukulahla cishe amakhilogremu ayi-1-2 (0.5-1 kg) ngesonto kuyinjongo yangempela.

Abanye abantu banciphisa isisindo ngokushesha kunalokho, kanti abanye bancipha kancane kancane.

Ukudla ukudla okunempilo, ukudla ukudla okungenamsoco, nokuzivocavoca kuhle empilweni yakho engqondweni nasemzimbeni, noma ungaboni ukwehla kwesisindo khona manjalo.

Kuyinto evamile ukufuna ukubona imiphumela ngokushesha, kodwa ukunciphisa umzimba kuthatha isikhathi.Qhubeka udle ukudla okunempilo futhi, ngokuhamba kwesikhathi, uzoqala ukuzwa izinzuzo zomzimba nezengqondo.

15. Kade usika ama-carbs isikhathi eside kakhulu

Uma udla ngokushoda kwekhalori izinyanga eziningi noma iminyaka, izinga lakho lokunciphisa umzimba lingaqala ukwehla.

Uma ubulokhu udla isikhathi eside, zama ukuthatha isikhathi sezinyanga ezimbili lapho uhlose ukugcina isisindo sakho samanje futhi uthole imisipha ethile. Lokhu kungasiza ekulahlekelweni kwesisindo isikhathi eside.

Ukulandela ukudla okunomkhawulo kunganciphisa imetabolism yakho. Zama ukuthatha ikhefu lezinyanga ezimbalwa ekudleni okuphansi kwe-carb.

Okubalulekile

Uhambo lwawo wonke umuntu lokwehlisa isisindo lwehlukile, futhi ukwehlisa isisindo kuthatha isikhathi.

Kungazizwa kukhungathekise uma ungalahli isisindo ngokushesha njengoba ubulindele. Kodwa-ke, ukudla ukudla okunempilo, ukusika ama-carbs angenampilo, nokuzivocavoca kuhle empilweni yakho yengqondo nengokwenyama, noma ngabe ungaboni ukwehla kwesisindo khona manjalo.