Uma unquma ngokujulile ukushintsha isithombe sakho, ungazama amaprotheni, noma ukudla okungewona ama-carbohydrate. Kubalulekile ukuphawula ukuthi lokhu akuyona into engokwemvelo yokudla komuntu, futhi amaprotheni amaningi ngokweqile acidifies umzimba, ngakho akudingekile ukuba udle njalo njalo. Ngaphambi kokusebenzisa uhlelo, buza ochwepheshe. Ukudla kuphikisana kakhulu nalabo abanezinkinga nezinso.
Iyini isisekelo semenyu yokudla kwe-carbohydrate?
Isisekelo salokhu kudla yisimiso sokunciphisa ukudla kwe-carbohydrate ukudla - akusona imfihlo ukuthi yilokho okubangela ukubukeka kwamafutha emzimbeni. Lokhu kudla kuyathandwa, ngoba naphezu kokuthi awusoze wazizwa ulambile, isisindo siyodlula ngokushesha.
Lokhu kudla kuhambisana kuphela nalabo abahlukaniswa ngobuhle kanye nenhloso, ngoba kuyodingeka ukubala inani lamaprotheni, amafutha kanye nama-carbohydrate adliwe, nokugcina idayari yokudla. Emvelweni wezemidlalo, ukudla kwe-carbohydrate nemenyu yayo eqinile kuthiwa "ukuma", ngoba yilolu hlobo lokudla olusiza ukunciphisa amafutha omzimba, futhi ngokuhambisana nokuzivocavoca kusiza ukususa ungqimba lwamafutha futhi wenze imisipha enhle, ibonakale ibonakale.
Usuku luvumelekile ukuba udle kuze kufike ku-40 amagremu ama-carbohydrates, okunye kokudla kufanele kube amaprotheni. Ama-carbohydrate yiwona oyinhloko yamandla, futhi uma engatholakali, umzimba uqala ukusebenzisa ama-fat deposits.
Kubaluleke kakhulu ekudleni okunjalo ukuphuza okungenani amalitha amabili amanzi ngosuku. Uma kungenjalo, kuyoba nzima kakhulu umzimba ukuthi uvuse kabusha ngendlela entsha. Thatha ukudla ngezikhathi ezithile, ngezigaba ezincane usuku lonke, ngesidlo sokugcina esenziwa ngaleso sikhathi kungakapheli amahora angu-3-4 ngaphambi kokulala.
Ukudla okungezona ama-carbohydrate okwehla kwesisindo - imenyu
Ekudleni okunokudla okunjalo, ungafaka noma yiluphi uhlobo lweprotheyini, kodwa yonke imikhiqizo izoba nzima nakakhulu. Ngakho, ukuthi ungasebenzisa kunoma yikuphi okwanele:
- inyama enomzimba - yenkomo, inyamazane, umdlalo;
- izinhlanzi ezinamafutha aphansi;
- inkukhu, i-turkey;
- Imikhiqizo yobisi ephansi kakhulu;
- amaqanda ezinkukhu kanye nezigwaca;
- i-fat cottage shizi kanye noshizi.
Ngaphezu kwalokho, kubalulekile ukucabangela uhlu lwemikhiqizo, ukwamukela okungavunyelwe ngokuqinile:
- noma yikuphi imikhiqizo yefulawa - isinkwa, i-pasta, amadombolo, amakhekhe, ama-pancake, njll;
- wonke ushukela omnandi, uju, ujamu, ushokoledi, i-curd mass kanye ne-yogurt elimnandi, njll;
- noma yikuphi ukuphuza utshwala;
- iziphuzo ezimnandi - i-soda, ama-juice, njll.
- noma yiziphi izithelo.
Imikhiqizo engahlanganisiwe ohlwini lokuvinjelwa, ingancipha kancane kancane iphrotheni yokudla.
Ukudla okungewona ama-carbohydrate - imenyu ngosuku
Ukusebenzisa imenyu yokudla ye-carbohydrate kungcono emva kokubonisana kokuqala nodokotela, ngoba kwezinye izifo ukudla okunjalo kuyaphikisana (ikakhulukazi nesifo sezinso).
Isibonelo 1
- Ukudla kwasekuseni: indebe yekhofi ngaphandle kokushukela, isigamu sama-grapefruit, iqanda.
- Isidlo sasekuseni sesibili: ucezu noma ushukela ophansi we- cottage ushizi , itiye.
- Usuku lokudla: isaladi eluhlaza kanye nenkukhu ephilile, ijusi.
- Isinkwa: isigamu sesithelo samagilebhisi.
- Dinner: inhlanzi ye-steam nge ukhukhamba.
- Ngemuva kokudla: ingilazi ye-kefir.
Isibonelo sesi-2
- Ukudla kwasekuseni: amaqanda ambalwa, i-sea kale, itiye.
- Ukudla kwasekuseni kwesibili: i-orange.
- Usuku lokudla: inyama yenkomo eqoshiwe e-zucchini kanye no-utamatisi.
- Ntambama ukudlala: i-orange, itiye.
- Isidlo: inkukhu isifuba neklabishi.
- Ngemuva kokudla: ingilazi ye-yazhenka.
Isibonelo sesi-3
- Ukudla kwasekuseni: I-cottage ushizi ophansi, itiye.
- Isidlo sasekuseni sesibili: 2-3 tangerines.
- Usuku lokudla: isaladi yemifino, ucezu lwenyama (i-veal, yenkomo).
- Isinkwa: i-yogurt.
- Isidlo: inhlanzi ebhakawe nemifino.
- Ngemuva kokudla: i-yogurt engasetshenzisiwe.
Isikhathi esiphezulu lapho ungakwazi ukunamathela kuloku kudla kungukuthi izinsuku ezingu-7-10. Ngemuva kwalokhu, kufanelekile ukushintshela kokudla okunempilo nokuqhubeka nokuqeqesha. Umjikelezo ungabuyekezwa ngenyanga ezayo.