Ukudla okuhlukanisiwe: kusebenza kanjani, ukukwenza kanjani nemenyu
-Delile
Ukudla okuhlukanisiwe kwenziwa ngokususelwa kumgomo wokuthi ukudla okunothe ngamaprotheni, njengenyama namaqanda, akufanele kuhlanganiswe esidlweni esifanayo nokudla okuvela eqenjini le-carbohydrate, njenge-pasta noma isinkwa.
Lokhu kungenxa yokuthi, lapho uhlanganisa la maqembu okudla esidlweni, umzimba ugcina ukhiqiza i-asidi eningi ngesikhathi sokugaya, okungaholela ezinkingeni ezahlukahlukene zesisu, ngaphezu kokugayeka kahle komzimba. Ngalesi sizathu, lokhu kudla kuphinde kukhuthaze ukuthi kufanele kudliwe ukudla okuncane okukhuthaza i-asidi, futhi kufanele kukhethwe ukudla okune-alkaline, njengemifino.
Njengoba kungenzeki ukwahlukanisa ngokuphelele amaprotheni kuma-carbohydrate, ngoba ingxenye enkulu yokudla iqukethe izakhi zombili, ukudla akudingeki ukweqisa, kepha ukwehlukanisa kuphela ukudla okuphezulu kakhulu kunamaprotheni kulokho okuphezulu kakhulu kuma-carbohydrate, ukuze kwenziwe lula ukugaya, ukukhuthaza inhlalakahle futhi kukusize ufinyelele isisindo sakho esifanele.
Iqembu lama-carbohydrateUngakwenza kanjani ukudla okuhlukanisiwe
Ukudla ekudleni okuhlukanisiwe akufanele kuhlanganise ama-carbohydrate namaprotheni ekudleni okufanayo futhi, ngakho-ke, inhlanganisela evunyelwe yile:
- Ukudla eqenjini le-carbohydrate neqembu lokudla elingathathi hlangothi;
- Ukudla kweqembu lamaphrotheni nokudla kweqembu okungathathi hlangothi.
Ithebula elilandelayo likhombisa izibonelo zokudla okuseqenjini ngalinye:
| Ama-carbohydrate | Amaprotheni | Ukungathathi hlangothi |
| Ukolweni, i-pasta, amazambane, irayisi | Inyama, inhlanzi, amaqanda | Imifino, amakhambi, izinongo |
| Ubhanana, izithelo ezomisiwe, umkhiwane, i-apula | AmaCrustaceans, ama-molluscs | Amakhowe, imbewu, amantongomane |
| I-sweetener, ushukela, uju | I-Soy, imikhiqizo yamawolintshi | Ukhilimu, ibhotela, uwoyela |
| Uphudingi, imvubelo, ubhiya | Ubisi, uviniga | Ushizi omhlophe, amasoseji aluhlaza |
Imithetho yokudla ehlukanisiwe
Ngaphezu kwemithetho eyisisekelo eshiwo ngenhla, lokhu kudla kuneminye imithetho ebalulekile, efaka:
- Yidla ukudla okungokwemvelo okuningi, njengemifino emisha, izithelo zonyaka nemikhiqizo yemvelo, ukugwema imikhiqizo esetshenzisiwe kanye neyezimboni;
- Sebenzisa amakhambi nezinongo nsuku zonke,esikhundleni sikasawoti namanoni;
- Gwema ukudla okunoshukela, kuphekiwe, kuyalondolozwa futhi kufulawa;
- Dla inani elincane lokudla njengezinyama ezibomvu, imajarini, imidumba, amantongomane, ikhofi, ukhokho, itiye elimnyama, iziphuzo ezidakayo;
- Phuza amalitha amabili amanzi ngosuku ngaphambi naphakathi kokudla.
Ngaphezu kwalokho, ekudleni okuphumelelayo, ukuzivocavoca kufanele kwenziwe okungenani ama-3 ngesonto ukugcina isisindo esifanele nempilo enhle yenhliziyo.
Imenyu yokudla eyisampula
Nasi isibonelo semenyu yokudla okuhlukanisiwe:
| Ukudla | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni * | Isinkwa esinsundu nebhotela (i-carbohydrate + hlangothi) | I-yogurt enezithelo (hlangothi) | I-omelet enamakhowe (amaprotheni + angathathi hlangothi) |
| Isidlo sasekuseni | Izithelo ezi-1 ezomisiwe (ezingathathi hlangothi) | Ibhanana eli-1 (i-carbohydrate) | 200 mL Kéfir (ongathathi hlangothi) |
| Isidlo sasemini | I-pasta enemifino namakhowe asikiwe (i-carbohydrate + hlangothi) | I-ulethisi isaladi no-anyanisi + i-salmon ebhemayo + namafutha omnqumo (angathathi hlangothi) | I-steak e-1 isike yaba yimichilo nge ulethisi, isanqante, utamatisi we-cherry nopelepele ophuzi ophuzi. Isaladi lingagcotshwa ngokugqoka iyogathi, uwoyela womnqumo, ugarlic nopelepele (amaprotheni + angathathi hlangothi) |
| Isidlo sasemini | Izithelo ezi-1 ezimbalwa zezithelo ezomisiwe nge-mozzarella ushizi (ongathathi hlangothi) | I-Cream cheese toast (i-carbohydrate + hlangothi) | Ibhanana eli-1 (i-carbohydrate) |
| Isidlo sakusihlwa | 1 inkukhu yesifuba se-inkukhu + isipinashi esikhishwe ngegalikhi, pepper kanye ne-nutmeg (amaprotheni + angathathi hlangothi) | I-trout ephekiwe ehambisana nemifino ephekiwe efana noqathe ne-broccoli + olive oil (amaprotheni + angathathi hlangothi) | Isaladi ebandayo ye-pasta enophizi, upelepele, ama-chives, i-basil ne-parsley. Ingafakwa nge-yogurt sauce, uwoyela womnqumo, u-garlic nopelepele (i-carbohydrate + hlangothi) |
* Kubalulekile ukuthi ngaphambi kokudla kwasekuseni nokwasemini uphuze ingilazi e-1 yamanzi amaminerali.
Abelana
Ungayifaka kanjani i-Ditch Diet Mood Swings Kanye Naphakade