Ukutya okune-carbohydrate ephantsi (kunye nemenyu)
Umxholo
- Iziqhamo kunye nemifuno ephantsi ye-carbohydrate
- Ukutya okuphezulu kwiprotheni kunye ne-carbohydrate ephantsi
- Ukutya okunamafutha amaninzi kunye neecarbohydrate ezisezantsi
- Imenyu yecarb ephantsi
Ezona kutya ziphantsi ze-carbohydrate ziiprotein ezinjengeenkukhu kunye namaqanda, kunye namafutha anjengebhotolo kunye neoyile yomnquma. Ukongeza koku kutya kukwakho iziqhamo kunye nemifuno ephantsi kwii-carbohydrate kwaye zihlala zisetyenziswa kwizidlo ukunciphisa ubunzima, ezinje ngeerberberries, amaqunube amnyama, ithanga kunye ne-eggplant.
I-Carbohydrate yi-macronutrient ekhoyo kukutya okuthe ngcembe ngokwemvelo, nangona kunjalo inokongezwa kokunye ukutya okuphuculweyo kunye nokucocekileyo, kwaye xa isetyenziswe kakhulu kunokubangela ukutyeba.
Nangona kunjalo, kubalulekile ukwazi ukuba loluphi uhlobo lwekhabhohayidrethi onokuyikhetha kwaye ulisebenzise malini, kuba esi sondlo sibalulekile ukubonelela ngamandla emzimbeni kwaye ukungabikho kwayo kunokuba yinto enxulumene nentloko, imo embi, ubunzima bokugxila kunye nokuphefumla kakubi.
Iziqhamo kunye nemifuno ephantsi ye-carbohydrate
Iziqhamo nemifuno ephantsi ye-carbohydrate zezi:
- I-Zucchini, i-chard, i-watercress, i-lettuce, i-asparagus, isitshalo seqanda, i-broccoli, iminqathe, i-chicory, ikhaphetshu, icauliflower, isipinatshi, itheniphu, ikhukhamba, ithanga kunye neetumato;
- I-avovocado, amaqunube, irabhisi, iblackberry, iiblueberries, ipesika, itsheri, iplamu, ikhokhonathi kunye nemon.
Ukongeza kwiziqhamo kunye nemifuno, iziselo ezinje ngeti nekofu ngaphandle kweswekile zikwicarbohydrate ezincinci kwaye zinokusetyenziswa kwizidlo ukunciphisa umzimba.
Into efanelekileyo kukubandakanya ukutya okunee-carbohydrate kodwa zikwacebile kwifayibha, njengoko kunjalo ngesonka, i-oats kunye nerayisi emdaka, umzekelo, njengoko zisonyusa imvakalelo yokuhlutha, zisenza ukuba kuncitshiswe iinxalenye zokutya okutyiweyo. Nantsi indlela yokutya ukutya okune-carb ephantsi.
Ukutya okuphezulu kwiprotheni kunye ne-carbohydrate ephantsi
Ukutya okuphantsi kwee-carbohydrate kunye neeprotheyini eziphezulu kukutya, inkukhu, intlanzi, amaqanda, itshizi kunye neeyogathi zendalo. Inyama, intlanzi kunye namaqanda kukutya okungabinayo iigrama ze-carbohydrate ekwakhiweni kwazo, ngelixa ubisi kunye nezinto zalo zinee-carbohydrate ngesixa esincinci. Jonga konke ukutya okune-protein.
Ukutya okunamafutha amaninzi kunye neecarbohydrate ezisezantsi
Ukutya okunee-carbohydrate ezininzi kunye namafutha aphezulu ngamafutha emifuno, afana neembotyi zesoya, umbona kunye neoyile kajongilanga, ioyile yeoyile, ibhotolo, iminquma, ukhilimu omuncu, iimbewu ezinje ngechia, isesame kunye neflakisi, kunye nembewu yeoyile, ezinje ngee-chestnuts, amandongomane, iihazelnuts kunye Iiamangile, kunye neekhrim ezilungiselelwe ngezi ziqhamo. Ubisi kunye netshizi nazo zinamafutha aphezulu, kodwa ngelixa ubisi lusenayo iicarbohydrate ekubunjweni kwalo, itshizi zihlala zingenanto okanye zincinci kakhulu iicarbohydrate.
Kubalulekile ukuba ukhumbule ukuba ukutya okufana nebhekoni, isoseji, isoseji, iham kunye ne-bologna nazo zikwii-carbohydrate kwaye zinamafutha amaninzi, kodwa ngenxa yokuba zinamafutha amaninzi azalisiweyo kunye nezinto zokulondoloza ezingezizo, kufuneka ziphetshwe ekutyeni.
Imenyu yecarb ephantsi
Itheyibhile elandelayo ibonisa umzekelo wemenyu yeentsuku ezi-3 enokusetyenziswa kwizidlo ezisezantsi kwii-carbohydrate:
| Ukutya | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe ye-yoghurt ecacileyo + 1 ipesika enqunqwe yaziziqwenga + 1 icephe lembewu ye-chia | 1 indebe yekofu + 1 ipanekuku (elungiswe ngomgubo weamangile, isinamoni kunye neqanda) ngekhrim yecocoa | Iglasi enye yelemonade engenashukela + amaqanda ama-2 aqhekeziweyo ngekhrimu ye-ricotta |
| I-snack yasekuseni | 1 indebe yeerberberries + 1 icephe ye-oat bran | 1 iplamu + 5 iinqoba zecashew | Iglasi enye ye-avocado smoothie elungiselelwe ngelamuni kunye nobisi lwekhokhonathi |
| Isidlo sasemini isidlo sangokuhlwa | 1 inyama yenkukhu ehovini kunye ne-tomato sauce ehamba kunye ne-1/2 indebe ye-puree yamathanga kunye ne-lettuce isaladi kunye ne-arugula kunye ne-anyanisi, enongwe nge-1 ithisipuni yeoli yeoli | I-noodle yeZucchini enezipuni ezi-4 zenyama ecoliweyo kunye ne-pesto sauce | 1 i-turkey steak ehamba kunye ne-1/2 indebe ye-cauliflower irayisi kunye ne-eggplant ebilisiwe kunye ne-carrot isaladi ekhutshwe kwioli yeoli |
| Ukutya okusemva kwemini | Isilayi esi-1 sesonka esimdaka ngombala kunye nesilayi esinye setshizi emhlophe + 1 ikomityi yeti eluhlaza engenashukela | 1 indebe ye-yogurt engenanto kunye ne-1/2 yebhanki enqunyiweyo + 1 ithisipuni yembewu ye-chia | 1 iqanda elibilisiweyo + izilayi ezi-4 zeavokhado + 2 yonke ithosi |
Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, isenzo somzimba nokuba umntu unesifo esithile okanye akunjalo. Ke ngoko, kubalulekile ukuba ufune iingcebiso kwingcali yesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esifanelekileyo kwiimfuno zomntu.
Ukongeza, ukukhuthaza ukwehla kobunzima, ukongeza ekunciphiseni ubungakanani beecarbohydrate ezisetyenzisiweyo, kubalulekile ukuba wenze umthambo rhoqo ukunceda ukutshisa amanqatha amaninzi aqokelelweyo emzimbeni.
Jonga le vidiyo ilandelayo malunga neengcebiso malunga nokutya okune-carb ephantsi:
Jonga ezi ngcebiso kunye nezinye ezininzi kule vidiyo ilandelayo:
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