Ukudla ngaphandle kwama-carbohydrate, noma ukudla okuphansi-carbohydrate yisimiso sokudla esiyakhelwe ekunciphiseni ukungenisa kwamakhemikhali (ikakhulukazi okulula). Ngenxa yesistimu yamandla enjalo, ungakwazi ukulwa ngokuphumelelayo nesisindo esiningi , umise umzimba (kubadlali) noma ukwakha ubukhulu besisindo.
Yini enikeza ukudla nokuvinjelwa kwama-carbohydrate?
Njengoba wazi, ama-carbohydrate yiyona ndlela esemqoka ye "uphethiloli" womzimba wethu, indlela elula yokuthola amandla. Ngesikhathi ukudla kwakho kukhona ama-carbohydrates amaningi, umzimba uthola amandla kubo. Ukukhawulela lo mthombo, ugqugquzela umzimba ukuthi ufune ezinye izindlela zokondla, okuholela ekusetshenzisweni okusebenzayo kocingo lwamafutha obuningi ngaphambili. Leli "amandla" alondolozwe umzimba oqoqiwe ukuze usebenzise ngesikhathi lapho ukudla kungatholakali. Ngakho-ke, ukudla okuncane kuma-carbohydrate kungakwazi ukulahlekelwa isisindo ngempumelelo ngaphandle kokuzwa ulambile.
Ukudla ngaphandle kwama-carbohydrate akuyona igama elifanele ngempela. Idivaysi yendlela yokugaya umzimba iwukuthi ayikwazi ukuba khona kumaprotheni okunomsoco kuphela. Udinga i-fibre, futhi itholakala ezitshalweni nasezitshalweni, eziqukethe ama-carbohydrates. Kodwa-ke, ama-carbohydrate azinhlobo ezahlukene: eziyinkimbinkimbi futhi ezilula, futhi udinga ukuzibulala kuqala. Umehluko phakathi kwabo yilokhu:
- Ama-carbohydrate anzima ahlushwa kancane kancane, kancane kancane anikeze umuntu amandla, ngenxa yalokho umphumela we-saturation ende kwenzeka. Ziwusizo emzimbeni, ocebile fiber futhi kumele abe khona ekudleni. Ama-carbohydrate anzima atholakala ku okusanhlamvu, imifino.
- Ama-carbohydrate alula angama-carbohydrate, amandla avela ngaso leso sikhathi. Bavusa ushukela wegazi, okwenza kube nesifiso sokuhlala njalo, ngenxa yokuthi kunzima ukunamathela kunoma yisiphi isistimu. Ama-carbohydrate alula atholakala ushukela, zonke izinhlobo zamaswidi, yonke imikhiqizo yefulawa.
Ukudla okunamaprotheni ngaphandle kwama-carbohydrate yikudla lapho ama-carbohydrate alula engekho. Ezinye zezimo eziyinkimbinkimbi kulo kumele kube ukuthi umzimba kalula ubhekane nokugaya amaprotheni. Kumele kuqashelwe ukuthi ukudla okunjalo kuphikisana nabantu abanenkinga nezinso.
Ukudla ngaphandle kwama-carbohydrate: imenyu
I-low- carbohydrate yokudla eyenzelwe ukunciphisa isisindo kufanele ibe okungenani i-1 g yeprotheyini ngayinye ngesisindo sakho. Uma uhilelekile ezemidlalo, lo mfanekiso kufanele wenyuka ube ngu-1.5 g weprotheyini. Ngesisindo samakhilogremu angu-60 umuntu ovamile kufanele athathe okungenani amagremu angu-60 amaprotheni, nomdlali - 60 * 1.5 = 90 amagremu wamaprotheni.
Cabanga ngokudla okuseduze okukwamukelekayo ekudleni okunjalo:
Inketho 1
- Breakfast Breakfast: amaqanda kusuka amaqanda 2, iklabishi isaladi, itiye eluhlaza ngaphandle ushukela.
- Isidlo sasekuseni sesibili: i-apula, ingilazi yamanzi.
- Usuku lokudla: i-porridge ye-buckwheat ne-goulash kusuka kwenkomo yenkomo, utamatisi, ingilazi yelusi yemvelo.
- Isinkwa: ucezu oluphansi lwe-fat, ushi ngaphandle kokushukela.
- Isidlo: isifuba sezinkukhu abilisiwe kanye nokuhlobisa imifino emisha, itiye ngaphandle noshukela.
Option 2
- Ukudla kwasekuseni: i-porridge ye-buckwheat, ingilazi yetiyi ngaphandle kokushukela.
- Isidlo sasekuseni sesibili: i-orange, ingilazi yamanzi.
- Isidlo sakusihlwa: iklabishi esetshontshiwe kanye nenxenye yezinhlanzi ezinomsoco, ikhukhamba, ingilazi ye-glass.
- Isisindo se-ntambama: ingilazi ye-yogurt, i-cracker eyomile engasetshenzisiwe.
- Isidlo sakusihlwa: inyama yenkomo ebilisiwe nge-Peking iklabishi noma isaladi "iceberg".
Sebenzisa lokhu kudla ngokucophelela, emva kokubonisana nodokotela, okuzokhombisa ukuthi zingaki izinsuku ongabambelela kuloluhlelo. Ngokuvamile, ingadliwa isikhathi eside ngaphandle kokulimaza umzimba, ngoba yonke imigomo yokudla okunempilo yacatshangelwa lapho ilungiselela ukudla. Uma uzizwa ungavumelani, ungangezela izinhlamvu ezimbalwa zesinkwa se-cereal noma ezinye ukudla okunempilo ezine-carbohydrate enzima.