Ukudla Kwe-Slow-Carb: Ukubuyekezwa Nesiqondiso
-Delile
- Kuyini Ukudla Okuhamba kancane Kwe-Carb?
- Imithetho yeSlow-Carb Diet
- Umthetho # 1: Gwema ama-Carbohydrate “Amhlophe”
- Umthetho # 2: Yidla ukudla okumbalwa okufanayo kaninginingi
- Umthetho # 3: Ungaphuzi Amakholori
- Umthetho # 4: Ungadli Izithelo
- Umthetho # 5: Thatha usuku olulodwa ngeviki
- Yikuphi Ukudla Ongakudla?
- Yikuphi Ukudla Okufanele Ukugwebe?
- 1. Izithelo
- 2. Ubisi
- 3. Ukudla okuthosiwe
- Usuku Lokukhohlisa
- Izithako ezisekelayo
- I-Policosanol
- I-Alpha-Lipoic Acid
- I-Green Tea Flavanols
- Khipha u-Garlic
- Izincomo
- Ngokudla Okuvunyelwe
- Ngokudla Okungavunyelwe
- Ukudla Okukhethekile Okumbalwa
- Amathiphu ngokudla
- Izincomo Zokuphila
- Izinzuzo Zokudla
- Ukwehla kokudla okuhamba kancane kweCarb
- Ukudla Kwesampula
- Ingabe Kufanele Uzame Ukudla Okuhamba kancane Kwe-Carb?
Ukudla okuhamba kancane kwe-carb kwenziwa ngo-2010 nguTimothy Ferriss, umbhali wencwadi Umzimba wamahora amane.
UFerriss uthi kuyasebenza ekwehliseni isisindo ngokushesha futhi uphakamisa ukuthi kungenzeka ukuthi ulahlekelwe ngamafutha omzimba ngokwenza noma iyiphi yalezi zinto ezintathu: ukudla, ukuzivocavoca umzimba noma uhlobo lwakho lwemithi yokwengeza.
Njengokudla kwe-ketogenic, ukudla okuhamba kancane kwe-carb kusekelwe ekudleni okuphansi kakhulu kwama-carbohydrate.
Lolu hlelo lususelwa emithethweni emihlanu eyisisekelo elawula izisekelo zokudla. Ngokuvamile, kufaka phakathi ukudla uhlu olunqunyelwe lokudla izinsuku eziyisithupha ezilandelanayo, nosuku olulodwa lwamahhala kanye ngesonto.
Lo mbhalo ubeka konke odinga ukukwazi mayelana nokudla okuhamba kancane kwe-carb.
Kuyini Ukudla Okuhamba kancane Kwe-Carb?
Ukudla okuhamba kancane kwe-carb kusekelwe emithethweni emihlanu, umbhali athi kulula ukuyilandela.
Ukukhululeka kwalokhu kudla kwakhelwe kumgomo oyisisekelo osebenzayo oyisilinganiso (MED). Lo mqondo uchazwa ngokuthi “isilinganiso esincane kunazo zonke esizokhiqiza umphumela oyifunayo.”
Ngamanye amagama, kumayelana nokuthola imiphumela ephezulu ngokwenza inani eliphansi lomsebenzi. Ngakho-ke, lokhu kudla kugxile ekulandeleni idlanzana lemihlahlandlela ethembisa ukusiza umzimba ukukhulisa ikhono lawo lokushisa amafutha nokunciphisa isisindo.
Ngenkathi ulandela ukudla, ungadla kuphela ohlwini lokudla okuvunyelwe izinsuku eziyisithupha ezilandelanayo. Ngemuva kwalokho, unosuku olulodwa ngesonto lapho ungadla noma yini oyifunayo.
Phakathi nezinsuku zokudla, kufanele uzilinganisele ekudleni okune ngosuku futhi ugweme ukudla ama-carbs acwengekile, izithelo noma iziphuzo ezinekhalori eliphezulu.
Ukudla okuhamba kancane kwe-carb kufaka kuphela amaqembu okudla ayisihlanu amakhulu: amaprotheni ezilwane, imifino, imidumba, amafutha nezinongo. Isidlo ngasinye siqukethe okuningi njengokufunwa kwamaqembu okudla amathathu okuqala, kanye namanani amancane wokugcina amabili.
Ngokwengeziwe, uhlelo luphakamisa ukuthatha izithasiselo zokudla ukusiza ukuthuthukisa inqubo yokwehlisa isisindo. Noma kunjalo, lokhu akuphoqelekile.
Njengokudla kwe-ketogenic, ukudla okuhamba kancane kwe-carb kubonakala kususelwa kumqondo wokuthi ukudla amaprotheni amaningi kanye nama-carbs ambalwa kakhulu kungasiza ekunciphiseni isisindo ngokwandisa ukuwohloka kwamafutha amandla, ukukhulisa imizwa yokugcwala nokunciphisa izitolo ezinamafutha (, ).
Isifinyezo Ukudla okuhamba kancane kwe-carb kukuvumela ukuthi udle kakhulu njengoba ufuna ukudla okuvumelekile izinsuku eziyisithupha zeviki, izidlo ezine ngosuku. Ngosuku olulodwa lwesonto, ukhululekile ukuba udle noma yini oyifunayo. Lokhu kudla kuthi kusiza ukunciphisa umzimba ngokwandisa ukuwohloka kwamafutha nokwandisa imizwa yokugcwala.Imithetho yeSlow-Carb Diet
Ukudla okuhamba kancane kwe-carb kusekelwe emithethweni emihlanu eqondile.
Umthetho # 1: Gwema ama-Carbohydrate “Amhlophe”
Lokhu kudla kudinga ukugwema noma yimaphi ama-carbohydrate "amhlophe".
Lokhu kufaka phakathi zonke izinhlobo zama-carbohydrate asetshenzisiwe enziwe ngofulawa ocijiwe, kufaka phakathi i-pasta, isinkwa namabele.
Uma ufuna ukwandisa amandla, uvunyelwe ukusebenzisa lokhu kudla kungakapheli imizuzu engama-30 uqedile ukuzivocavoca ukuzilolonga. Kodwa-ke, uma ufuna ukunciphisa isisindo, kufanele ukugweme lokhu kudla ngokuphelele phakathi nezinsuku zokudla.
Umthetho # 2: Yidla ukudla okumbalwa okufanayo kaninginingi
Umqambi walokhu kudla uthi noma ngabe kunezinkulungwane zokudla okutholakalayo, kunedlanzana kuphela lokudla okungeke kukubangele ukuthi ukhuluphale.
Umqondo ukuhlanganisa nokufanisa ukudla okuvunyelwe kusuka eqenjini ngalinye lokudla ukwakha ukudla bese ukuphinda lokhu kudla nsuku zonke.
Umthetho # 3: Ungaphuzi Amakholori
Lokhu kudla kuncoma ukuphuza amanzi amaningi usuku lonke. Ezinye iziphuzo eziphakanyisiwe zifaka phakathi itiye elingenashukela, ikhofi noma esinye isiphuzo esingena khalori.
Isisekelo salo mthetho ukuthi iziphuzo azihlinzeki ngenani elincane lokudla okunempilo. Ngakho-ke, indlela odla ngayo iphakamisa ukuthi uthole amakhalori akho kuphela ekudleni okunomsoco, hhayi iziphuzo.
Umthetho # 4: Ungadli Izithelo
Noma izithelo empeleni ziyingxenye yokudla okunomsoco, ukudla okuhamba kancane kwe-carb kusikisela ukuthi izithelo azisizi lapho uzama ukunciphisa isisindo.
Lo mqondo usekelwe eqinisweni lokuthi i-fructose, ushukela osezithelweni, ingabambezela inqubo yokwehlisa isisindo ngokwandisa amazinga amafutha egazi kanye nokwehla kwamandla okushisa amafutha.
Umthetho # 5: Thatha usuku olulodwa ngeviki
Ukudla okuhamba kancane kwe-carb kukuvumela ukuthi ukhethe usuku olulodwa ngesonto lapho ungadla noma yini oyifunayo.
Ngalolu suku, awudingi ukulandela eminye yemithetho. Njengalokhu, lolu suku lokudla noma yini lwenzelwe ukuthi ungene kunoma yikuphi ukudla neziphuzo ongahle uzilangazelele ngaphandle kokwesaba ukuthola sonke isisindo emuva.
Isifinyezo Ukudla okuhamba kancane kuhamba ngemithetho emihlanu eyisisekelo: gwema ama-carbs "amhlophe", phinda ukudla okufanayo, ungaphuzi ama-calories, ungadli izithelo uthathe usuku olulodwa ngesonto.Yikuphi Ukudla Ongakudla?
Lokhu kudla kusekelwe emaqenjini amahlanu okudla: amaprotheni, imidumba, imifino, amafutha nezinongo.
Ngaphakathi kwalawo maqembu, ukudla kukhuluma kuphela ngokudla okumbalwa okuvunyelwe. Ngokusho komdali wokudla, izindlela eziningi ongakhetha kuzo, maningi amathuba okuthi uphambuke ekudleni noma uyeke.
Ngezansi kunohlu lokudla okuvunyelwe ekudleni okuhamba kancane kwe-carb:
Amaprotheni
- Amaqanda amhlophe anamaqanda ayi-1-2 aphelele
- Inkukhu yebele noma ithanga
- Inkomo, mhlawumbe yondla utshani
- Inhlanzi
- Inyama yengulube
- I-Lactose-free, i-whey protein powder engathandeki
Imidumba
- Ama-lentile
- Ubhontshisi omnyama
- Ubhontshisi wePinto
- Ubhontshisi obomvu
- Ubhontshisi weSoya
Imifino
- Isipinashi
- Imifino yeCruciferous efana ne-broccoli, amahlumela eBrussels, ukholifulawa ne-kale
- I-Sauerkraut ne-kimchi
- I-asparagus
- Uphizi
- Obhontshisi abaluhlaza okotshani
Amafutha
- Ibhotela
- Amafutha omnqumo wokupheka okushisa okuncane
- Amafutha aqoshiwe noma ama-macadamia okupheka okuphezulu okushisa
- Amantongomane afana nama-alimondi
- Ghee
- I-Creamer - engenalo ubisi namathisipuni ayi-1-2 kuphela (5-10 ml) ngosuku
Izinongo
- Usawoti
- Usawoti wegalikhi
- Usawoti wasolwandle omhlophe omhlophe
- Amakhambi
Yikuphi Ukudla Okufanele Ukugwebe?
Ukudla okuhamba kancane kwe-carb kusikisela kuphela ukudla okumbalwa ongakudla kakhulu futhi kaningi ngendlela ofuna ngayo. Kodwa-ke, ibuye iveze okunye ukudla okufanele ukugweme ngesikhathi senqubo yokwehlisa isisindo naphakade.
Ngezansi kukhona okunye lokhu kudla okuncoma ukuthi uyeke ukudla:
1. Izithelo
Njengombuso wesine uthi, izithelo azivunyelwe ekudleni okuhamba kancane kwe-carb.
Izithelo ziqukethe i-fructose, ushukela olula ongakhuphula amazinga egazi egazini, ngokusho kokudla okuhamba kancane.
Ngokwengeziwe, ukudla kuphakamisa ukuthi i-fructose ingakhuphula ukumuncwa kwensimbi kubantu futhi yehlise amazinga amanye amaminerali afana nethusi.
Ngakho-ke, lokhu kudla kuncoma ukuthi uyeke ukudla noma yisiphi isithelo noma ukuphuza ijusi yezithelo ngezinsuku zokudla. Noma kunjalo, usengazidla ngosuku lokukopela.
2. Ubisi
Ubisi alunconywa ekudleni okuhamba kancane kwe-carb.
Lokhu kudla kuchaza ukuthi yize imikhiqizo yobisi inenkomba ephansi ye-glycemic, ibangela ukuthi amazinga akho e-insulin akhuphuke, okubonakala kulimaza ukuncipha.
Ukudla kusho ukuthi i-spike e-insulin ebangelwa ubisi ifana naleyo yesinkwa esimhlophe. Ngalesi sizathu, uhlelo luthi kungcono ukugwema ubisi phakathi nezinsuku zokudla.
Noma kunjalo, i-cottage shizi ivunyelwe ekudleni okuhamba kancane kwe-carb. Umbhali wokudla uthi uqukethe amazinga aphezulu we-protein casein namazinga we-lactose aphansi kuneminye imikhiqizo yobisi.
3. Ukudla okuthosiwe
Ukudla okuhamba kancane kwe-carb akuvumeli noma yikuphi ukudla okuthosiwe ukuthi kudliwe ngezinsuku zokudla.
Ukudla okuthosiwe kuphekwa ngezikhathi ezithile ngezimvuthu zesinkwa, ezingavunyelwe ekudleni. Futhi, ukudla okuthosiwe kunama-calories amaningi futhi kaningi kunenani lokudla okunempilo.
Isifinyezo Ukudla okuhamba kancane kwe-carb akuvumeli izithelo, ubisi noma yikuphi ukudla okuthosiwe ezinsukwini zokudla. Kodwa-ke, ungakuthola lokhu kudla phakathi nezinsuku zamahhala noma "zokukhohlisa".Usuku Lokukhohlisa
Ekudleni okuhamba kancane kwe-carb, "usuku lokukopela" kuhloswe ngalo ukunciphisa ukucindezeleka kwengqondo okuvame ukuza nokudla.
Ngokwengeziwe, umqondo ukuthi ukusuka ohlelweni oluqinile losuku, lapho ungadla kakhulu njengokufuna kwanoma yikuphi ukudla, kungasiza ekuvikeleni isilinganiso sakho semethabolikhi ekunciphiseni. Lokhu kungumphumela oseceleni ongavela kumkhawulo wesikhathi eside wekhalori.
Ngalolu suku, awufanele ubale amakhalori noma ukhathazeke ngokuthi udlani, kufaka phakathi iziphuzo ezidakayo.
Kuyathakazelisa ukuthi kukhona ubufakazi bokuthi ukukopela izinsuku noma "ukucwenga" kungasiza ekunciphiseni isisindo.
I- “refeed” isho isikhathi esifushane lapho i-caloric intake iphezulu kunokujwayelekile ().
Obunye ubufakazi bukhombisa ukuthi ukunqotshwa kungakhuthaza isilinganiso semetabolism futhi kwandise amazinga egazi e-hormone leptin, enganciphisa indlala (,).
Ngaphezu kwalokho, kubonakala sengathi ukudla ama-carbs amaningi ngesikhathi sokudla kungakhuphula amazinga e-leptin (,).
Eqinisweni, ucwaningo lukhombise ukuthi ukondliwa ngokweqile kwe-carbohydrate kwezinsuku ezintathu kungakhuphula ukugxila kwe-leptin ngama-28% nokusetshenziswa kwamandla ngo-7% ().
Usuku lwenkohliso lwe-carb lusetshenziselwa izinzuzo zalo ezingokwengqondo, kanye nomthelela walo ekuguqulweni kwamahomoni okungaqhubeka nokukhuthaza ukwehla kwesisindo.
Isifinyezo Ukudla okuhamba kancane kwe-carb kuvumela usuku olulodwa ngesonto lapho ungadla kakhulu njengokufuna kwanoma yikuphi ukudla. Lokhu kusekelwe eqinisweni lokuthi ama-refeeds angasiza ukukhulisa ukugxila kwe-leptin kanye nesilinganiso semethabolic.Izithako ezisekelayo
Ukudla okuhamba kancane kwe-carb kusikisela ukuthi abalandeli bayo bathatha izithasiselo ezithile zokudla.
Njengoba kunikezwe ukuthi lokhu kudla kungadala ukulahleka kwamanzi amaningi, kunconywa ukuthi ugcwalise ama-electrolyte alahlekile ngezithasiselo ezilandelayo:
- Potassium: Amaphilisi angama-99-mg ngesidlo ngasinye
- Magnesium: 400 mg ngosuku, kanye no-500 mg ngaphambi kokulala ukuthuthukisa ukulala
- I-calcium: 1,000 mg ngosuku
Ukudla okuhamba kancane kwe-carb kusikisela izengezo ezine ezingeziwe ezingasiza inqubo yokunciphisa umzimba:
- I-Policosanol: 20-25 mg
- I-alpha-lipoic acid: 100-300 mg
- I-green tea flavanols (i-decaffeinated): Kufanele iqukathe okungenani ama-325 mg we-epigallocatechin gallate (EGCG)
- Ukukhishwa kukagalikhi: Okungenani ama-200 mg
Le ndlela yokudla inconywa izinsuku eziyisithupha ngesonto, kuphele isonto njalo ezinyangeni ezimbili.
Isheduli yansuku zonke yokubukeka ibukeka kanjena:
- Ngaphambi kokudla kwasekuseni: I-Alpha-lipoic acid, i-green tea flavanols kanye nogalikhi okhishwe
- Ngaphambi kwesidlo sasemini: I-Alpha-lipoic acid, i-green tea flavanols kanye nogalikhi okhishwe
- Ngaphambi kokudla kwakusihlwa: I-Alpha-lipoic acid, i-green tea flavanols kanye nogalikhi okhishwe
- Ngaphambi kokulala: I-Policosanol, i-alpha-lipoic acid kanye ne-garlic ekhishwe
Ngezansi kunencazelo emfushane yokuthi kungani lezi zithasiselo zingasiza ngenkathi ulandela lokhu kudla:
I-Policosanol
I-Policosanol ingukukhishwa kotshwala kwezicucu zezitshalo ezisuselwa kummoba, i-bex, okusanhlamvu nokunye ukudla ().
Lesi sithasiselo siboniswe ukuthi sandisa kakhulu amazinga “amahle” e-HDL cholesterol ne-cholesterol ephelele. Ngokwengeziwe, ucwaningo lukhombise ukuthi i-policosanol ingasiza ekwehliseni amazinga we-cholesterol “embi” ye-LDL cishe ngama-23% ().
I-Policosanol nayo ikhonjisiwe ukuthi iphephile futhi ibekezelelwe kahle ngabahlanganyeli bocwaningo ().
I-Alpha-Lipoic Acid
I-Alpha-lipoic acid (ALA) ikhonjiswe njenge-antioxidant enamandla ewusizo ekunciphiseni isisindo (,).
Ukudla okuhamba kancane kwe-carb kusikisela ukuthi i-ALA isiza ekwehliseni isisindo ngokuthuthukisa ukumuncwa kwama-carbohydrate emisipheni nasesibindi, njengoba kungenjalo kungaguqulwa kube ngamafutha.
Eqinisweni, ucwaningo lukhombisile ukuthi abantu abakhuluphele abangama-360 balahlekelwe yisisindo esikhulu somzimba ngemuva kokuthatha i-1,200-1,800 mg ye-ALA ngosuku amasonto angama-20 ().
I-Green Tea Flavanols
I-Epigallocatechin gallate (EGCG) yi-antioxidant eningi kakhulu futhi ebalulekile etholakala kutiye oluhlaza.
I-EGCG ikhonjisiwe ukuthi isiza ukunciphisa umzimba ngokukhulisa amandla omzimba wokushisa ama-calories ngokwandisa i-thermogenesis (,).
Imisipha yamathambo isebenzisa i-glucose ngamandla, futhi i-EGCG ibonakala ikhulisa le nqubo. I-EGCG ikhonjisiwe ukuthi ikhulisa inani lama-molecule e-glucose transporter yohlobo lwe-4 (GLUT-4) kumaseli, aletha ushukela kuwo ().
Ngaphezu kwalokho, i-EGCG ikhonjisiwe ukuthi ifaka ukufa kwamaseli anonile, okusiza ekwehliseni isisindo ().
Khipha u-Garlic
Ukukhishwa kukagalikhi kuqukethe izinto ezimbili ezibhekele izinzuzo zempilo: i-allicin ne-s-allyl cysteine (SAC). I-SAC izinze kakhulu futhi incike kangcono emzimbeni kune-allicin (,,).
Ukukhishwa kukagalikhi kukhonjiswe njenge-antioxidant enamandla esebenza ekwehliseni amazinga e-cholesterol namazinga kashukela egazini (,).
Ukudla okuhamba kancane kwe-carb kuphakamisa nokuthi uketshezi lwe-garlic olusetshenziswayo luyasiza phakathi nohlelo ukugwema ukubuyisa amafutha.
Eqinisweni, ucwaningo lukhombisa ukuthi okukhishwe ugarlic, ngokukhethekile okukhishwe ugarlic, kungasiza ekwehliseni isisindo futhi kugweme ukukhuphuka kwamafutha omzimba uma kuhlangene nohlobo lokuzivocavoca lwamaviki ayi-12 ().
Isifinyezo Ukudla okuhamba kancane kwe-carb kuncoma ukugcwalisa ama-electrolyte nge-calcium, i-magnesium ne-potassium supplements. Iphakamisa futhi ukusebenzisa i-policosanol, i-green tea flavanols, i-garlic ekhishwe ne-alpha-lipoic acid.Izincomo
Kuwo wonke Umzimba wamahora amane Incwadi, uFerriss unikeza izincomo ezingasiza ekwandiseni amathuba okunamathela kuhlelo emiphumeleni yesikhathi eside nokubona.
Iphinde inikeze ezinye izixazululo ezinkingeni ezivamile nemibuzo ongahle ube nayo endleleni.
Ngokudla Okuvunyelwe
- Yidla imifino yakho: Gcwalisa imifino evunyelwe njengesipinashi, i-broccoli ne-asparagus.
- Yidla amafutha anempilo: Ukudla kuncoma ukukhulisa amafutha ekudleni kwakho ngokudla amafutha anempilo. Lokhu kungasiza ukuvimbela ukwanda kwamazinga kashukela egazini.
- Inani elincane leziphuzo ezithambile lilungile: Yize iziphuzo ezinama-kilojoule amaningi zinganconyiwe, lokhu kudla kukuvumela ukuthi ungaphuzi ama-ounces ayi-450 (450 ml) wesoda yokudla ngosuku.
- Iwayini elibomvu lilungile: Ukudla kukuvumela ukuthi uphuze izingilazi ezimbili zewayini elibomvu ngosuku phakathi nezinsuku zokudla, izinhlobo ezomile ezincomekayo.
- Phuza okufunayo ngosuku lokukopela: Ungaphuza noma yiluphi uhlobo nenani leziphuzo ezidakayo ngosuku lwakho lokukopela.
- Ukudla okufriziwe noma okusemathinini kulungile: Ukudla okulondoloziwe kusetshenziswa noma iyiphi indlela kuvunyelwe.
- Inyama ayidingeki: Uma ungumuntu odla imifino i-ovo-lacto, usengalandela indlela yokudla. Yize inyama inconywa kakhulu, ayidingeki.
Ngokudla Okungavunyelwe
- Azikho izithelo ezivunyelwe, ngaphandle kukamatamatisi nama-avokhado: Ukusetshenziswa kwe-avocado akufanele kweqe ngaphezu kwenkomishi eyodwa (150 amagremu) noma isidlo esisodwa ngosuku.
- Ungadla awunconyiwe: Uma udla izingxenye ezinkulu ngokwanele ekudleni kokudla okune ngosuku, akufanele ulambele ukudla okulula. Kodwa-ke, uma usalambile futhi kufanele ube nesidlwana, yiba nokudla okuncane okuqukethe amaprotheni nje, noma amaprotheni nemifino.
- Ubisi aluvunyelwe: Noma kunjalo, i-cottage shizi ihlukile.
Ukudla Okukhethekile Okumbalwa
- Zama ibhotela le-alimondi noma lamantongomane ngaphambi kokulala: Uma ulamba ngaphambi kokulala, ungadla izipuni eziyi-1-2 (15-30 ml) zebhotela le-alimondi noma ibhotela lamantongomane. Zama ukukhetha kwimikhiqizo enama-alimondi noma amakinati njengesithako sabo kuphela, ngaphandle kwezithasiselo.
- Zama ujusi kalamula osanda kufinywa ngaphambi kokudla: Lokhu kungasiza ukwehlisa amazinga kashukela egazini lakho. Gwema ukusebenzisa ijusi likalamula elithengwe esitolo, elingeze ushukela nezinto zokuvikela ukubola.
- Sebenzisa isinamoni: Usebenzisa isinamoni, ikakhulukazi iSaigon sinamoni, ngesikhathi sokudla kungasiza ukwehlisa amazinga kashukela egazini lakho ngemuva kokudla.
- Ubhontshisi bungadala ukungakhululeki esiswini okufana negesi: Ukugwema lokhu, lokhu kudla kuphakamisa ukukhipha wonke amanzi kubhontshisi osemathinini. Uma ukhetha ukusebenzisa ubhontshisi owomile, kunconywa ukuthi ucwilise emanzini ubusuku bonke ngaphambi kokuwapheka.
Amathiphu ngokudla
- Isikhathi sokudla kubalulekile: Ngokuya ngokudla okuhamba kancane, ukudla kwasekuseni kumele kudliwe kungakapheli ihora uvukile. Ngemuva kokudla kwasekuseni, ukudla kufanele kuhlukaniswe cishe amahora amane. Noma kunjalo, lokhu kuzophinde kuncike esimisweni sakho sokulala.
- Nciphisa ukudla okuminyene kwekhalori ongahle uthambekele ekudleni ngokweqile: Noma ukudla okufana namantongomane, ama-nut butters kanye ne-hummus kuvunyelwe ekudleni okuhamba kancane kwe-carb, abantu bavame ukuzidla ngokweqile, bangeze amakhalori angadingekile. Ngakho-ke, kufanele zikhawulelwe ngangokunokwenzeka.
- Thola amaprotheni anele ngaso sonke isikhathi sokudla: Kunconywa ukuthi kudle okungenani ama-gramu angama-20 wamaprotheni esidlweni ngasinye kanye nama-gramu angama-30 wamaprotheni ngesidlo sasekuseni.
- Yidla ibhulakufesi eligcwele amaprotheni, noma ngosuku lokukopela: Noma uvunyelwe ukudla noma yini oyifunayo ngosuku lwakho lokukopela, kunconywa ukuthi usadla amagremu angama-30 wamaprotheni ngesidlo sasekuseni.
- Thatha isikhathi sakho etafuleni: Ukudla kusikisela ukuthi udle kancane futhi uthathe okungenani imizuzu engama-30 ukuze udle ukudla kwakho. Lokhu kuzosiza futhi ukwehlisa impendulo yakho ye-glycemic ekudleni okudlayo.
- Yidla uze uzizwe usuthi: Ungabali amakhalori. Kunalokho, yidla uze usuthe.
- Imifino efakwe endaweni yokudlela carbs: Hlala udla imifino nobhontshisi esikhundleni sama-carbohydrate afana nelayisi ne-pasta uma udla ngaphandle.
Izincomo Zokuphila
- Yigcine ilula uma ujahe: Ukudla okuyisisekelo njengamaqanda, i-tuna ekheniwe, imifino efriziwe nobhontshisi osemathinini kulula ukuthi kuphenduke ukudla okusheshayo.
- Lungiselela ukuhamba: Ungathatha okunye ukudla ozohamba ngakho okufana ne-tuna emaphaketheni, amantongomane noma i-protein powder ngamanzi. Futhi, zama ukuyigcina ilula. Kodwa-ke, esimweni lapho kungekho khona ukudla okuvumelekile okutholakalayo, uhlelo luthi kungcono ukukhetha indlala kunokuphambuka ekudleni.
- Ungazivocavoci ngokweqile: Kuyiqiniso ukuthi ukuvivinya umzimba njalo kuye kwaxhunyaniswa nokwehlisa isisindo. Kodwa-ke, lokhu kudla kuphakamisa ukuthi uma udla ukudla okulungile, udinga kuphela ukujima cishe kabili noma kathathu ngesonto cishe imizuzu engama-30.
- Qala okuncane: Uma uzizwa ukhungathekile ngezinguquko eziningi zokudla nezindlela zokuphila ngasikhathi sinye, qala kancane. Isibonelo, zibophezele ekudleni ibhulakufesi elinothe ngamaprotheni kungakapheli imizuzu engama-30 uvukile. Kancane kancane ungakha imithetho eminingi kunqubo yakho uma uzizwa ukhululekile.
Izinzuzo Zokudla
Ukudla okuhamba kancane kwe-carb kungaba lula ukulandela, ngoba kubandakanya kuphela izinto ezimbalwa zokudla futhi kunemithetho emihlanu kuphela okufanele ilandelwe.
Abaxhasi bokudla bathi ukugwema ukudla okukhuthaza ukugcinwa kwamafutha kuyindlela ephumelelayo yokushisa amafutha ngokushesha.
Ukudla kufaka nezindlela ezithile zokusiza ukukhulisa isilinganiso sakho semethamo namandla okushisa amafutha. Isibonelo, indlela yokudla incoma ukuthi udle ibhulakufesi elicebile ngamaprotheni kungakapheli ihora uvukile.
Obunye ubufakazi busikisela ukuthi ukudla ibhulakufesi elicebile ngamaprotheni kungasiza ekwehliseni isisindo ngokuvimbela ukugcinwa kwamafutha, ukukhuphula imizwa yokugcwala nokunciphisa ukudla ikhalori usuku lonke. Kungasiza futhi ukukhuthaza amazinga kashukela angcono kubantu abanesifo sikashukela sohlobo 2 (,).
Ukudla okuhamba kancane kwe-carb kufana nokudla kwe-ketogenic ngoba kudinga ukusetshenziswa okuphansi kakhulu kwe-carbohydrate nokwanda kokudla kwamaprotheni. Lokhu kudla kuphoqa umzimba ukuthi ujwayele ukusebenzisa amafutha njengomthombo oyinhloko wamandla, ngakho-ke kusiza ekulahlekelweni kwamafutha (,).
Futhi, ukudla okunama-protein amaningi kukhonjisiwe ukukhulisa ukusetshenziswa kwamandla, kulondolozwa isisindo somzimba esinciphile futhi kuvimbele ukubuyisa isisindo (,).
Ngaphezu kwalokho, kubonakala sengathi ukunciphisa ukudla okuhlukahlukene okuvunyelwe ngesikhathi sohlelo lokwehlisa isisindo kungasiza abantu ukuthi basebenzise ama-calories ambalwa futhi bagcine ukwehla kwesisindo sesikhathi eside ().
Ukudla okuhamba kancane kwe-carb futhi kugwema ukusetshenziswa kokudla okunoshukela. Ukunciphisa ukudla ushukela, kufaka phakathi iziphuzo ezinoshukela, kungakusiza ukuthi unciphise ukudla kwakho kwekhalori futhi uqhubeke nokuncipha kwesisindo (,).
Ngaphezu kwalokho, ukuba nosuku lwamahhala ngesonto lapho ikhalori lakho lenyuswa kakhulu kungasiza ekuthuthukiseni ukushiswa kwamafutha nokulawula indlala (,).
Ngokuvamile, ukudla okuhamba kancane kwe-carb kubonakala sengathi kusekelwe kumasu asebenzayo akhonjisiwe ukukhuthaza ukulahleka kwesisindo nokwandisa ukushiswa kwamafutha nemizwa yokugcwala.
Isifinyezo Ukudla okuhamba kancane kwe-carb kusikisela imikhuba namasu akhonjisiwe ukukhuthaza ukunciphisa umzimba. Lokhu kufaka phakathi ukwanda kokudla kwamaprotheni, ukunciphisa ushukela kanye nokusebenzisa indlela yokukopela yosuku.Ukwehla kokudla okuhamba kancane kweCarb
Ukudla okuhamba kancane kwe-carb akubonakali kunemiphumela emibi ethile.
Kodwa-ke, ukwehla kwemvamisa yokudla kungadala ukuntuleka kwamandla nokwanda kwesifiso kwabanye abantu. Lokhu kungagwenywa ngokudla amaprotheni anele esidlweni ngasinye nangokuphuza amanzi amaningi.
Ngokwengeziwe, ngoba ukudla okuhamba kancane kwe-carb kuncoma ukugwema zonke izithelo nemifino ethile, kungakhawulela ukudla kwakho amavithamini, amaminerali kanye nezinye izakhi ezifana nama-antioxidants ().
Ngokufanayo, ukungazidli izithelo nemifino enemicu njalo kungakhawulela ukudla kwakho i-fiber, okungaholela ekuqunjelweni kwabanye abantu ().
Ngaphezu kwalokho, ukudla inani eliphakeme lamaprotheni ezilwane nokunciphisa ukudla okunothe kwe-carbohydrate kungaveza ukukhuphuka kwamanzi ngokweqile futhi kungahle kuphazamise ibhalansi yakho ye-electrolyte ().
Ngakho-ke, njengoba ukudla kuncoma, kubalulekile ukubuyisa amazinga e-electrolyte ngokuthatha izithako ze-calcium, i-magnesium ne-potassium, noma ngokudla okunothile kulawa amaminerali.
Isifinyezo Ukudla okuhamba kancane kwe-carb akufanele kuveze imiphumela emibi kakhulu. Kodwa-ke, ngenxa yeminye yemikhawulo yokudla enconywe yilokhu kudla, abantu bangathola ukudla okulinganiselwe kwamavithamini, amaminerali, ama-antioxidants kanye nefayibha equkethwe kulokhu kudla.Ukudla Kwesampula
Ukudla okuhamba kancane kwe-carb kuncoma ukuthi uphinde ukudla kwakho ngangokunokwenzeka.
Umqondo ngukuthi ukuphambuka ekudleni okuyisisekelo kunganciphisa amathuba akho okunamathela ekudleni futhi uphumelele.
Nayi eminye imibono yokudla ongayiphinda noma uyihlanganise futhi ufanise.
Ukudla kwasekuseni
- Amaqanda amabili aphakathi nendawo, 1/2 inkomishi (86 amagremu) ubhontshisi omnyama, 2 tbsp (30 ml) i-chunky salsa kanye nengxenye ye-avocado
- Ukuzamazama ngamagremu angama-30 we-protein powder namanzi
- Amaqanda amathathu kanye izingcezu ezimbili ze-turkey bacon
Isidlo sasemini
- Isaladi elenziwe ngekotapeya elilodwa, amaqanda amabili abiliswe kanzima, utamatisi osayizi ophakathi nendawo, izingcezu ezimbili eziphekwe zebhekeni nejusi kusuka kolunye uhlangothi lukalamula
- Isaladi le-tuna nesipinashi kanye neminye imifino
- Isaladi leFajita eline-guacamole nobhontshisi omnyama
Isidlo sakusihlwa
- Inhlanzi eyosiwe, imifino eshubile nobhontshisi we-lima
- Inkukhu yeRotisserie, uhlangothi lwekholifulawa onamakha nobhontshisi omnyama
- Ingulube loin, i-broccoli kanye ne-lentile
Ingabe Kufanele Uzame Ukudla Okuhamba kancane Kwe-Carb?
Abaxhasi bokudla okuhamba kancane kwe-carb bathi kuyasebenza ekwehliseni isisindo. Kususelwa emithethweni emihlanu ephakamisa ukuthi kungasiza ukukhuphula izinga lakho lokunciphisa umzimba nokuvimbela ukugcinwa kwamafutha.
Ukudla kuncoma ukugwema ukudla ama-carbs afana noshukela nezinhlamvu futhi esikhundleni salokho kukhuthaza ukutholwa okuphezulu kwamaprotheni, imifino nemidumba.
Iphinde ikhuthaze usuku olulodwa lwamahhala lweviki, lapho ungadla noma yini oyithandayo.
Ngokuvamile, lokhu kudla kubonakala kulula ukukulandela kulabo abafuna ukunciphisa isisindo futhi badle okuhlanzeka, njengoba kuncoma kuphela inani elilinganiselwe lokudla nokudla okulula ukukulungisa.
Ngokwengeziwe, amasu asebenzayo kulokhu kudla akhonjisiwe ukukhuthaza ukwehla kwesisindo, ukukhulisa ukushiswa kwamafutha nokwandisa ukusutha.
Okubi kakhulu ekudleni ukuthi kukhawulela amaqembu okudla acebile kakhulu - izithelo nobisi. Ngaleso sizathu, kungahle kungahambisani nabantu abanezimfuno eziphezulu zokudla okunempilo, njengabasubathi.
Sekukonke, ukudla okuhamba kancane kwe-carb akubonakali kuveza imiphumela emibi kakhulu. Ngakho-ke, uma ucabanga ukuthi unganamathela kuhlelo isikhathi eside, lokhu kudla kungaba yindlela elula yokwehlisa amakhilogremu athile.
Izindatshana Zakamuva
Ingabe Kuphephile Ukuphuza Imithi Ebandayo Ngesikhathi Uncelisa Ibele?