Isifo sikashukela sisifo esiyingozi esiyingozi ezinkingeni zayo. Ngaphandle kokwelashwa kwezidakamizwa, isiguli sinqunywe ukudla okukhethekile. Kuhlobo lwesibili lwesifo sikashukela, kudingeka ukudla okuncane kwe-carbohydrate, ngokusekelwe kwisimiso sokunciphisa okuqukethwe kwekhalori yenzalo yansuku zonke ngokuqeda ukudla okunethezeka kuma-carbohydrate okusheshayo kwimenyu.
Ukudla okuphansi kwe-Carbo ngohlobo lwe-2 lwesifo sikashukela Mellitus - Izimiso eziyisisekelo
Okuyisisekelo sokudla okuphansi kwe-carb nesifo sikashukela kukhona ukudla kwamaprotheni, futhi ushukela , nganoma yiluphi uhlobo, alufakiwe ngokuphelele. Amashintshi ayo avunyelwe, kodwa angaphezu kuka-25-30 amagremu ngosuku.
Ukudla ngokudla lokhu akunakwenzeka neze. Ukudla kwansuku zonke kufanele kwakhiwe ngendlela yokuthi kwasekuseni kwakukhona ingxenye yesine lama-calories, okwesikhashana kwasekuseni - cishe ngo-10%, ngesidlo sasemini - okwesithathu, okuyisidla sezinsuku zasemini kanye nesidlo - esinye sesithathu. Ukudla okuphelele phakathi nosuku kufanele kube okungenani amahlanu. Ngaphambi kokulala, ungaphuza ingilazi ye-kefir noma itiye elingenayo i-unsweetened, udle i-apula encane.
Hlela imenyu yakho kusengaphambili - isonto kusengaphambili. Kungcono ukuyipenda ku-notebook ekhethekile, ukumaka ubukhulu bezinxenye kanye nenani lamakholori. Ngakho kuyoba lula ukuhamba futhi udle kakhulu.
Nsuku zonke, njengengxenye ye-carb ephansi yokudla nesifo sikashukela, umuntu kufanele adle amagremu ayi-100 amaprotheni, ama-gram angu-70 amafutha, ikakhulukazi yemifino, i-carbohydrate encane. Okuqukethwe okuphelele kwe-caloric kokudla akufanele kube ngaphezu kuka-2300 kcal. Ungakhohlwa ngamanzi - okungenani ama-1.5 amalitha ngosuku.
Ukudla okuvunyelwe nge-carb low diet
Kulesi simo, iziguli ziboniswa kuphela ukudla okunomqondo ophansi we-glycemic, ongenayo ushukela nama-carbohydrate. Ngaphezu kwalokho, ungakwazi ukulungiselela ukudla kuphela ngokubilisa, ukupheka, ukupheka, ku-boiler kabili. Okuthosiwe, okudobile, imikhiqizo yokubhema akuvunyelwe.
Iziguli ezinesifo sikashukela sohlobo lwe-2 zinconywa imikhiqizo elandelayo: isinkwa esiphelele noma umugqa, inyama yenkomo ephansi, inhlanzi, inkukhu, izinhlanzi ezinomsoco, ubisi kanye nemikhiqizo yobisi enomuncu okunciphisisiwe, amaqanda abilisiwe namaqanda , amakhowe, izilwane zasolwandle, i-lentile, ubhontshisi, imifino ( ngaphandle kwe-avocade), hhayi izithelo ezinhle kakhulu (ikakhulukazi ama-apula, ama-citrus, kiwi), amafutha omifino, itiye kanye nekhofi ngaphandle kokushukela. Izithelo zamanzi zingadakwa kuphela zihlanjululwa kakhulu. Ukusetshenziswa kokusanhlamvu, ngaphandle kwelayisi, ne-pasta kuvunyelwe kuphela ngobuningi obukhulu kakhulu.