Ukudla okuphansi kwe-carbohydrate (nemenyu)
-Delile
- Izithelo nemifino enama-carbohydrate aphansi
- Ukudla okunamaprotheni amaningi kanye nama-carbohydrate amancane
- Ukudla okunamafutha amaningi kanye nama-carbohydrate amancane
- Imenyu ephansi ye-carb
Ukudla okuyinhloko okuphansi kwe-carbohydrate amaphrotheni afana nenkukhu namaqanda, namafutha afana nebhotela namafutha omnqumo. Ngaphezu kwalokhu kudla kukhona nezithelo nemifino enama-carbohydrate amancane futhi ajwayele ukusetshenziswa ekudleni ukunciphisa isisindo, njengama-strawberry, amajikijolo, ithanga nesitshalo seqanda.
I-Carbohydrate iyi-macronutrient ekhona ekudleni okuningana ngokwemvelo, noma kunjalo ingangezwa kokunye ukudla okunezimboni nokuhlanjululwe, futhi uma kudliwe ngokweqile kungadala ukuzuza kwesisindo.
Kodwa-ke, kubalulekile ukwazi ukuthi yiluphi uhlobo lwe-carbohydrate ongayikhetha nokuthi ungadla malini, ngoba lesi sakhi somzimba kubalulekile ukuhlinzeka amandla emzimbeni futhi ukungabikho kwaso kungahle kuhlobene nekhanda, imizwa emibi, ubunzima bokugxila nokuphefumula kabi.
Izithelo nemifino enama-carbohydrate aphansi
Izithelo nemifino ezinama-carbohydrate aphansi yilezi:
- I-zucchini, i-chard, i-watercress, i-ulethisi, i-asparagus, isitshalo seqanda, i-broccoli, izaqathe, i-chicory, iklabishi, ukholifulawa, isipinashi, itheniphu, ikhukhamba, ithanga notamatisi;
- Ukwatapheya, ama-strawberry, okusajingijolo, amajikijolo, ama-blueberries, ipentshisi, i-cherry, iplamu, ukhukhunathi nolamula.
Ngaphezu kwezithelo nemifino, iziphuzo ezifana netiyi nekhofi ngaphandle koshukela nazo zinama-carbohydrate amancane futhi zingasetshenziswa ekudleni ukunciphisa umzimba.
Okufanelekile ukufaka ukudla okune-carbohydrate kepha futhi okunothe nge-fiber, njengoba kunjalo ngesinkwa, i-oats nelayisi elinsundu, ngokwesibonelo, njengoba bekhulisa umuzwa wokusutha, okwenza ukuthi kunciphe izingxenye zokudla okudliwayo. Nakhu ukuthi ungadla kanjani ukudla okuphansi kwe-carb.
Ukudla okunamaprotheni amaningi kanye nama-carbohydrate amancane
Ukudla okunama-carbohydrate amaningi namaprotheni amaningi yinyama, inkukhu, inhlanzi, amaqanda, ushizi nama-yogurts emvelo. Inyama, inhlanzi namaqanda kungukudla okungenawo amagremu ama-carbohydrate ekubunjweni kwawo, kanti ubisi nezinto zalo kuqukethe ama-carbohydrate ngamanani amancane. Bona konke ukudla okunothe ngamaprotheni.
Ukudla okunamafutha amaningi kanye nama-carbohydrate amancane
Ukudla okunama-carbohydrate amaningi futhi okunamafutha amaningi ngamafutha yemifino, njenge-soya, ummbila namafutha we-sunflower, uwoyela womnqumo, ibhotela, iminqumo, ukhilimu omuncu, imbewu efana ne-chia, i-sesame ne-flaxseed, nembewu kawoyela, njengama-chestnut, amakinati ama-alimondi, kanye nokhilimu abalungiselelwe ngalezi zithelo. Ubisi noshizi nakho kunamafutha amaningi, kepha ngenkathi ubisi lusene-carbohydrate ekubunjweni kwalo, ushizi ngokuvamile awunalutho noma i-carbohydrate encane kakhulu.
Kubalulekile ukukhumbula ukuthi ukudla okufana nebhekoni, isoseji, isoseji, i-ham ne-bologna nakho kunama-carbohydrate amaningi futhi kunamafutha amaningi, kepha ngenxa yokuthi anamafutha amaningi agcwele kanye nezinto zokuvikela zokwenziwa, kufanele kugwenywe ekudleni.
Imenyu ephansi ye-carb
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 engasetshenziswa ekudleni okuphansi kuma-carbohydrate:
| Ukudla | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi ye-yogurt ethafeni + 1 ipentshisi lisikiwe laba yizicucu + 1 isipuni sembewu ye-chia | 1 inkomishi yekhofi + 1 ipanekuku (elilungiswe ngofulawa wama-alimondi, isinamoni neqanda) ngokhilimu kakhokho | Ingilazi engu-1 kalamula ongafakwanga ushukela + amaqanda ama-2 aqhekeziwe ngokhilimu we-ricotta |
| Isidlo sasekuseni | 1 inkomishi yama-strawberry + 1 isipuni se-oat bran | 1 iplamu + 5 amantongomane e-cashew | 1 ingilazi ye-avocado smoothie elungiswe ngobisi lukalamula nolukakhukhunathi |
| Isidlo sasemini sasemini | 1 inyama yenkukhu kuhhavini ne-utamatisi isosi ehambisana ne-1/2 inkomishi ye-puree yamathanga nesaladi ye-ulethisi ene-arugula no-anyanisi, okune-1 isipuni samafutha omnqumo | Ama-noodle eZucchini anezipuni ezine zenyama egayiwe kanye ne-pesto sauce | 1 i-turkey steak ephekwe ne-1/2 inkomishi yelayisi ukholifulawa nesitshalo seqanda esibilisiwe nesaladi likherothi kufakwe emafutheni omnqumo |
| Isidlo sasemini | 1 ucezu lwesinkwa esinsundu esigwetshiwe nocezu olu-1 lweshizi omhlophe + 1 inkomishi yetiye eliluhlaza elingenashukela | 1 inkomishi ye-yogurt ethafeni nebhanana elisikiwe elingu-1/2 + ithisipuni elilodwa lembewu ye-chia | 1 iqanda elibilisiwe + izingcezu ezi-4 zikakwatapheya + isinkwa sonke esingu-2 |
Ubungako obufakwe kwimenyu buyahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba nokuthi ngabe umuntu unesifo esithile noma cha. Ngakho-ke, kubalulekile ukufuna izeluleko zesazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele futhi kuboniswe uhlelo lokudla okunempilo olufanele izidingo zomuntu.
Ngaphezu kwalokho, ukukhuthaza ukwehla kwesisindo, ngaphezu kokunciphisa inani lama-carbohydrate asetshenzisiwe, kubalulekile futhi ukuzivocavoca umzimba njalo ukusiza ukushisa amafutha amaningi aqoqiwe emzimbeni.
Bheka ividiyo elandelayo ukuthola amanye amathiphu ngokudla okune-carb ephansi:
Bheka lawa macebiso nokuningi kule vidiyo elandelayo:
Okuthunyelwe Okuthakazelisa
