Abantu abaningi abaphupha ukukhipha amakhilogremu engeziwe, bafuna uhlelo lokudla okunomsoco oluzokwenza ukuba ulahlekelwe isisindo, futhi ungahlupheki. Njengamanje, amasistimu athandwa kakhulu yindlela efanele yokudla (PP) kanye nokushintshaniswa kwamaprotheni-carbohydrate (BUD), okuyilowo nalowo unezinzuzo zakhe kanye nokungalungi. Ukuze uthole ukuthi yini engcono kakhulu yokulahlekelwa isisindo PP noma BEACH, ake sicabangele izici zombili izinhlelo zokudla.
Okusemqoka kwe-PP yokulahlekelwa isisindo
Eqinisweni, lolu hlelo luhlelo lokudla lapho umuntu enqaba khona noma ekunciphiseni kakhulu ukusetshenziswa "kokulimaza" okuhlukahlukene (amaswidi, amaqebelengwane nebhotela namafutha okhilimu, ama-sausage, ukudla okusheshayo ), futhi uzama ukugcina izinga lokudla kwamakhalori nsuku zonke futhi alandele ukwakheka ukudla. Isisekelo sokudla okunempilo yi-isilinganiso samaphrotheni, amafutha kanye nama-carbohydrate, umuntu kufanele enze imenyu ngosuku ukuze ukudla kuqukethe izitsha lapho ama-10-15% amafutha, 30-40% ama-carbohydrate aqinile, 45-60% on amaprotheni.
Uma uhambisana ne-PP, inani lokudla kosuku ngalunye (konke okudla okuzobekwa khona kwimenyu yansuku zonke) kuhlukaniswe ngama-5-6 reception, kukholelwa ukuthi ngale ndlela ungagwema ukubonakala kwendlala, ukusheshisa umzimba, ukuvimbela ukudla okudliwayo.
Okubalulekile
Uma lolu hlelo lokudla okunomsoco lugcinwa, kufanele lwenziwe ukuze ezinsukwini ezimbili zokuqala umuntu adle ukudla kuphela kwamaprotheni kanye nemifino engekho isisindo (usuku lweprotheyini), kanti ngolunye usuku kuphela ukudla kanye ne-carbohydrate eyinkimbinkimbi (usuku lwe-carbohydrate), isibonelo, i-oatmeal, kufanele idliwe. Ngemuva kwaloko, yenza olunye usuku olulodwa lweprotheyini, nosuku lokudla ngecebo elixubile, okungukuthi, ukudla kokubili ukudla kwamaprotheni ne-carbohydrate. Ngokuqhubekayo konke okuphinda, okuyizinsuku ezingu-2 ze-albuminous, i-1 carbohydrate, i-albinous 1, i-1 exutshwe.
Isikhathi sokuhambisana nesimiso sokudla esinjalo sincike ezimeni zomuntu ngamunye. Omunye uzizwa emuhle ngenkathi ebheka i-BUCH, othile unobuthakathaka futhi unenhloko.
Yini engcono - i-BS noma i-PP?
Umbono ochwepheshe kanye nalabo abaye bazama kokubili izinhlelo zokudla bahlukana. Kodwa-ke, abahlengikazi abaningi, ukuphendula lo mbuzo ukuthi yini okumele ikhethe i- BEACH noma i-PP, banombono wokuthi ukudla okunomsoco okunamandla kunamalungu omzimba, futhi ukushintshaniswa kwamaprotheni-carbohydrate kungasetshenziswa kuphela amasonto amabili, ukuze kulungiswe "ukuzamazama" okuncane kuzokusiza ukusheshisa umthamo wegazi nokulahlekelwa ama-kilogram ambalwa okusheshayo ngokushesha.
Kumele kuqashelwe ukuthi ngisho nabalandeli be-BEACH bayaqaphela ukuthi le nqubo yamandla ayikwazi ukwenza njalo, okungukuthi, ingasetshenziswa kuphela ngezikhathi ezithile. Kwezinye izikhathi, kuwukuhlakanipha ukusebenzisa ukudla okunempilo, okusiza nokulahlekelwa amakhilogremu amaningi.
Enye inguquko yokudla, okuyinto ekuboneni ukuthi izondlo zizosebenza ngempumelelo, ukuqala ukulahlekelwa isisindo ngokuqaphela izinsuku ezingu-5 ze-BUCK, bese wenza ushintsho emndenini owenziwe kahle, futhi kanye njalo ngemva kwamasonto amabili ukuhlela ukulayishwa kwezinsuku, isibonelo, i-kefir noma ikhabethe. Ngokusho kochwepheshe, lolu hlelo luzosiza ukuqeda amakhilogremu amancane ngokushesha, ngoba okokuqala umuntu uzosheshisa umzimba (izinsuku ezingu-5 BUCK), bese unciphisa ukudla kwama-calories, amafutha kanye nama-carbohydrate alula kuya okujwayelekile (okunomsoco), futhi ngezikhathi ezithile uzosheshisa ukugaya umzimba nokuhlanza imvelo ngosizo lwezinsuku zokuzila.
Ukubamba iqhaza, kungaphawulwa ukuthi ukuhlanganiswa kwezinhlelo zamandla eziningana kuhle, ngoba ngamunye wabo unemfanelo yakhe. Ukunamathela kuhlelo olulodwa lokudla, ungangcolisa impilo yakho, noma ulahlekelwe isisindo eside kakhulu.