Isikhokelo esigqibeleleyo kwisidlo esisezantsi seCarb

Umxholo

• Izibonelelo zempilo
• Indlela yokwenza ukutya ICarb ephantsi
• Ukutya okuvunyelweyo
• Ukutya kuvunyelwe ngokumodareyitha
• Inani leecarbohydrate ekutyeni
• Ukutya okungavumelekanga
• Imenyu yokutya yeentsuku ezi-3 ICarb ephantsi
• Iinketho zokuphekaICarb ephantsi
• 1. Ii-noodles zucchini
• 2. Ispinatshi tortilla
• 3. Iitumato Itsheri kufakiwe
• 4. Ijeli ye-Strawberry kunye neziqhamo
• Ngubani ongafanelekanga ukwenza oku kutya?

Ukutya ICarb ephantsi Ichazwa yi-UK Diabetes Organisation njengokutya apho kuncitshiswa khona ukusetyenziswa kwee-carbohydrate, kwaye ngaphantsi kwe-130 g yale macronutrient kufuneka ingeniswe ngosuku. Kuba eli nani leecarbohydrate limele kuphela iipesenti ezingama-26 zamandla afunwa ngumzimba, okuseleyo kufuneka kubonelelwe ngokusetyenziswa kwamafutha alungileyo kunye neeproteni.

Ukongeza koku kutya, kukho enye, eyaziwa ngokuba kukutya kwe ketogenic, apho inani leecarbohydrate ezingenisiweyo lincinci lincinci, liphakathi kwe-20 kunye ne-50 gram ngemini, ebangela ukuba umzimba ungene kwindawo eyaziwa ngokuba yi "ketosis", apho iqala khona ukusebenzisa amafutha njengowona mthombo wamandla, endaweni yee-carbohydrate. Nangona kunjalo, oku kutya kunqabile kwaye kubonisiwe kuphela kwezinye iimeko. Ukuqonda ngcono ukuba ukutya kwe ketogenic kunjani kwaye kunokubonakaliswa nini.

Ukutya ICarb ephantsi kuyasebenza kakhulu ukunciphisa umzimba kuba imetabolism iqala ukusebenza ngcono ngokwanda kweeproteni kunye namafutha afanelekileyo ekudleni, ikwanceda ukunciphisa ukudumba komzimba kunye nokulwa nokugcinwa kolwelo. Jonga iingcebiso ezisebenzayo kule vidiyo ilandelayo:

Izibonelelo zempilo

Ukulandela ukutya ICarb ephantsi inokuzisa izibonelelo zempilo ezininzi ezinje:

• Ukunika ukwaneliseka okukhulu, kuba ukwanda kokusetyenziswa kweeproteni kunye namafutha kususa indlala ixesha elide;
• Misela kwaye ulawule amanqanaba e-cholesterol kunye ne-triglyceride, kunye nokwandisa i-cholesterol ye-HDL elungileyo, ukunciphisa umngcipheko wesifo sentliziyo;
• Nceda ukulawula isifo seswekile yokulawula inqanaba leswekile yegazi;
• Ukuphucula ukusebenza kwamathumbu, kuba iqulethe ukutya okune-fiber eninzi;
• Thanda ukunciphisa umzimba, ngenxa yokunciphisa iikhalori, ukwanda kwinani lemicu kunye nolawulo lwe-glycemic;
• Ukulwa nokugcinwa kwamanzi, ngokukhuthaza imveliso yomchamo, ukuphelisa ulwelo olugqithisileyo oluqokelelwe emzimbeni.

Nangona kunjalo, ukwenza olu hlobo lokutya lukhuseleke kubaluleke kakhulu ukufumana isikhokelo kwisazi sezondlo, kuba ukubalwa kwee-carbohydrate kuyahluka ngokweemfuno zomntu ngamnye kunye nembali yakhe. Ukongeza, isondlo sokutya sinokunceda ekuboneni ubungakanani beecarbohydrate ezikhoyo ekutyeni ngakunye, ukuze zingagqithi kumda wemihla osekiweyo.

Indlela yokwenza ukutya ICarb ephantsi

Ukwenza ukutya I-carb ephantsi, ngakumbi ii-carbohydrate ezilula kufuneka zisuswe ekutyeni, ezinje ngeswekile, umgubo ocoliweyo, iziselo ezihlwahlwazayo kunye neelekese. Ukongeza, kwaye kuxhomekeke kubungakanani beecarbohydrate ozama ukujolisa kuzo, kunokuba yimfuneko ukuthintela ukusetyenziswa kweecarbohydrate ezintsonkothileyo, ezinje ngesonka, ihabile, irayisi okanye ipasta, umzekelo.

Isixa se-carbohydrate ekufuneka isuswe kukutya siyahluka ngakwimetabolism nganye nganye. Ukutya "kwesiqhelo" kuhlala kuphezulu kwii-carbohydrate, kubandakanya malunga ne-250 g yonke imihla, kwaye ngenxa yeso sizathu, ukutya ICarb ephantsi kufuneka yenziwe ngokuthe ngcembe, ukuze umzimba uyiqhele kwaye iziphumo ebezingalindelekanga ezinje ngeentloko, isiyezi okanye utshintsho kwiimvakalelo aziveli.

Kubalulekile ukuba xa usenza oku kutya, kutyiwe izidlo ezi-3 eziphambili kunye nama-snack ama-2, ukuvumela ukutyiwa kwezinto ezincinci zokutya imini yonke, ukunciphisa indlala. Ezi zokutya kufuneka zibandakanye amaqanda, itshizi, amandongomane, iavokhado kunye nekhokhonathi, umzekelo. Isidlo sasemini kunye nesangokuhlwa kufuneka zityebile kwisaladi, iprotein kunye neoyile yomnquma, kwaye zinokuba neecarbohydrate ezimbalwa. Jonga iiresiphi zokutya Phantsi ICarb.

Jonga le vidiyo ingezantsi yeresiphi yesonka ICarb ephantsi ezinokubandakanywa kubomi bemihla ngemihla:

Ukutya okuvunyelweyo

Ukutya kuvunyelwe ekudleni ICarb ephantsi bazi:

• Iziqhamo kunye nemifuno ngamanani amancinci, ngokukhethekileyo ikrwada, inesikhumba kunye ne-bagasse, ukunyusa inani lefayibha kunye nokuphucula ukuziva satiety;
• Ukutya inyama, ngakumbi inkukhu okanye i-turkey, ngaphandle kwesikhumba;
• Iintlanzi, ngakumbi ezona zinamafutha afana nesalmon, ityhuna, itrout okanye isardadi;
• Amaqanda kunye noshizi;
• Ioyile yeminquma, ioyile yekhokhonathi kunye nebhotolo;
• Amandongomane, iiamangile, iihazelnuts, amandongomane eBrazil kunye namandongomane;
• Imbewu ngokubanzi, enje nge chia, iflakisi, ujongilanga kunye nesame;
• Ikofu kunye neti ngaphandle kweswekile.

Kwimeko yetshizi, ubisi kunye neyogathi kubalulekile ukulawula ubungakanani ngokuchanekileyo. Ubisi lunokufakwa endaweni yekhokhonathi okanye ubisi lweamangile, olunomxholo we-carbohydrate usezantsi kakhulu. Kubalulekile ukulandela ukutya ICarb ephantsi nge-2 ukuya kwi-3 yeelitha zamanzi ngosuku.

Ukutya kuvunyelwe ngokumodareyitha

Okunye ukutya kunexabiso eliphakathi leecarbohydrate, ngokuxhomekeke kwinjongo yemihla ngemihla yeecarbohydrate, enokuthi okanye ingabandakanywa kukutya. Eminye yemizekelo ibandakanya iilentile, iitapile, irayisi, iitapile, ii-yam, isonka sengqolowa kunye namathanga.

Ngokubanzi, abantu abenza imithambo rhoqo bathambekele ekunyamezeleni ii-carbohydrate ezininzi ekutyeni, ngaphandle kokufumana ubunzima ngokulula.

Inani leecarbohydrate ekutyeni

Le theyibhile ilandelayo idwelisa ukutya kunye nomxholo wekhabhohayidrethi nge-100 g nganye:

Jonga olunye uluhlu lokutya okunotye kwiicarbohydrate.

Ukutya okungavumelekanga

Kule ndlela yokutya kubalulekile ukunqanda konke ukutya okunomlinganiselo ophezulu weecarbohydrate. Ke, ukhetho olufanelekileyo kukujonga iilebheli zokutya ngaphambi kokutya. Nangona kunjalo, eminye imizekelo yeentlobo zokutya ekufuneka zithintelwe zezi:

• Iswekile: kubandakanya ukutya okunje ngeziselo ezinxilisayo, iijusi yeziqhamo ezihambele phambili, iilekese, iilekese, iikeyiki, iikeyiki kunye neicookies;
• Imifula: ingqolowa, irhasi okanye irye, kunye nokutya okufana nesonka, iibhiskithi, amashwamshwam, i-toast;
• Amafutha eTrans: Iitshiphusi zeetapile, ukutya okungumkhenkce okubandayo kunye imajarini;
• Iinyama ezilungisiweyo: ham, ibele le-turkey, isoseji, isoseji, isalami, i-mortadella, ibhekoni;
• Abanye: irayisi emhlophe, ipasta emhlophe, ifarofa, itapioca kunye nomzala.

Ke, icebo elibalulekileyo kukuzama ukunqanda zonke iintlobo zemveliso ezihambisanayo, kuba zihlala ziqulathe uxinzelelo oluphezulu lweecarbohydrate, zikhetha imveliso yendalo kunye nemifuno emitsha.

Imenyu yokutya yeentsuku ezi-3 ICarb ephantsi

Itheyibhile elandelayo ibonisa umzekelo we-3-day menu menuPhantsi Icarb:

Ixabiso elibandakanyiweyo kwimenyu kufuneka lihluke ngokobudala, isini, inqanaba lomsebenzi womzimba kunye nembali yezifo. Ngesi sizathu, eyona nto ifanelekileyo kukusoloko unxibelelana nesazi ngezondlo ukwenzela ukuba kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esifanelekileyo kwiimfuno zomntu ngamnye.

Jonga imizekelo yesidlo sakusasa seCarb esezantsi oza kuyifaka kukutya.

Iinketho zokuphekaICarb ephantsi

Ezinye iiresiphi ezinokubandakanywa ekudleni ICarb ephantsi bazi:

1. Ii-noodles zucchini

I-100-gram esebenza kule pasta ineekhalori ezimalunga nama-59, i-1.1 g yeprotheni, i-5 g yamafutha kunye ne-3 g yee-carbohydrate.

Izithako
• I-zucchini e-1 encinci isikwe ibe yimicu emincinci
• itispuni ye-1 yeoyile yekhokhonathi okanye ioyile yomnquma
• Ityuwa yaselwandle kunye nepepile emnyama esandula ukwenziwa, ukungcamla

Imowudi yokulungiselela

Sika i-zucchini kubude bayo ngokokuma kwepastaghetti yohlobo lwepasta. Kukwakho nezisiki ezizodwa ezisika imifuno ngohlobo lwespaghetti. Kwipani yokutshiza, shushu ioyile yekhokhonathi okanye ioyile yomnquma kwaye ubeke imitya ye-zucchini. Songa malunga nemizuzu emi-5 okanye de i-zucchini iqale ukuthamba. Ityuwa, igalikhi kunye nepepile emnyama. Vala ubushushu kwaye ungeze inyama oyifunayo kunye ne-tomato okanye i-pesto sauce.

2. Ispinatshi tortilla

Ukusebenza kwe-gram engama-80 (i-tort ye-tortilla) ibonelela malunga neekhalori ezili-107, i-4 g yeprotini, i-9 g yamafutha kunye ne-2.5 g yeecarbohydrate.

Izithako

• I-550 g yesipinatshi okanye amagqabi e-chard;
• Amaqanda abamhlophe abethwe kane;
• Onion itswele enqunqiweyo;
• 1 icephe yeetshiphusi ezicoliweyo;
• Ingca yetyuwa nepepile;
• Ioyile.

Imowudi yokulungiselela

Beka amagqabi esipinatshi kwipani yokugaya, gubungela kwaye ugcine ubushushu kwezonyango de babune, kutyhileke kwaye kuvuseleleka amaxesha ngamaxesha. Emva koko susa ebushushwini kwaye ume imizuzu embalwa kwipleyiti.

Kwipani enye yokuqhotsa, beka i-oyile yomnquma, itswele, iichives, ityuwa kunye nepepile, kwaye u-anyanisi apheke ade abe golide kancinci. Emva koko yongeza abamhlophe beqanda kunye nesipinatshi, ukuvumela ukupheka eminye imizuzu emi-5, de kube itorilla ingaphantsi kwegolide. Buyisela itortilla kwaye upheke enye imizuzu emi-5 kwelinye icala.

3. Iitumato Itsheri kufakiwe

Ukuhanjiswa kweetumato ezi-4 Itsheri (65 g) ineekhalori ezimalunga ne-106, 5 g yeeprotheyini, i-6 g yamafutha kunye ne-5 g yee-carbohydrate.

Izithako

• 400 g weetumato Itsheri (24 iitumato malunga).
• Iipuniwe ezi-8 (150 g) zeshizi yebhokhwe;
• Iipuniwe ezi-2 zeoyile yomnquma;
• 1 i-clove yegalikhi echotshoziweyo;
• Ityuwa nepepile emhlophe ukungcamla;
• 6 amagqabi e-basil (ukuya kwipleyiti)

Imowudi yokulungiselela

Hlamba iitumato usike isiciko esincinci phezulu, susa umgubo ngaphakathi usebenzise icephe elincinci ulumke ungagqobhozi itumato. Izinto zetamatato kunye noshizi webhokhwe.

Kwisikhongozeli esahlukileyo, xuba ioyile kunye negalikhi, ityuwa nepepile uze ubeke iitumato. Ipleyiti enamagqabi e-basil asikiwe kwizilayi.

4. Ijeli ye-Strawberry kunye neziqhamo

Inxalenye yale gelatin malunga ne-90 g (1/3 indebe) ineekhalori ezimalunga ne-16, i-1.4 g yeprotheni, i-0 g yamafutha kunye ne-4 g yee-carbohydrate.

Izithako (zeenkonzo ezisixhenxe)

• ½ indebe yamaqunube asikiweyo;
• Apple iapile enqunqiweyo;
• Ar ipeyinti ecoliweyo;
• 1 indebe yamanzi ashushu;
• 1 umgubo we-strawberry gelatin sachet (unsweetened)
• ½ indebe yamanzi abandayo.

Imowudi yokulungiselela

Beka i-gelatin powder kwisitya kwaye ujike ikomityi yamanzi ashushu ngaphezulu. Gquba kude kube ngumgubo uchithe ngokupheleleyo kwaye emva koko udibanise amanzi abandayo. Okokugqibela, beka isiqhamo emazantsi esikhongozeli seglasi kwaye wongeze i-gelatin ngaphezulu kwesiqhamo. Thatha kwifriji ukuze upholise de yomelele.

Ngubani ongafanelekanga ukwenza oku kutya?

Oku kutya akufuneki kwenziwe ngabafazi abakhulelweyo okanye abancancisayo, kunye nabantwana okanye abakwishumi elivisayo, njengoko bekhula. Ukongeza, abantu abadala kunye nabantu abanezintso okanye iingxaki zesibindi kufuneka bakuphephe ukwenza olu hlobo lokutya, bahlala belandela ukutya okwenziwe sisondlo.