Lo Mqeqeshi weSondlo Ufuna ukuba wazi ukuba ukutya iiCarbs ebusuku akuyi kukwenza uzuze ubunzima

Umxholo

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Phakamisa isandla sakho ukuba ukhe waxelelwa ukuba ukutya i-carbs ebusuku yinto enkulu. Ewe, uShannon Eng, ingcali eqinisekisiweyo yokondla umzimba kunye nowasetyhini emva @caligirlgetsfit, ulapha ukuze aphendule loo ntsomi kube kanye.

Kwiintsuku ezimbalwa ezidlulileyo, u-Eng uye waya kwisidlo sasebusuku kunye neqela labahlobo bakhe kwaye waodola ispaghetti. "Amanye amantombazana amabini athi awatyi i-carbs ebusuku kuba banoloyiko lokuba iza kubenza batyebe," usandula ukwabelana nge-Instagram. (Idibeneyo: Kutheni kufuneka unikezele ngokutya okunesithintelo kube kanye)

Kodwa inyani yile, ii-carbs azizukukwenza utyebe okoko nje usitya "kuhlahlo-lwabiwo mali lwamandla," u-Eng ucacisile. Ubhale wathi: "Njengakuthi utya amandla alinganayo atshisayo." "Njengokuba ii-calories ozisebenzisayo ebusuku ziphakathi kwexabiso elifunekayo lomzimba wakho, awuyi kuba nesisindo!" (Idibeneyo: Zingaphi iiCarbs omele uzitye ngosuku?)

U-Eng uthi yinyani nayiphi na ii-macronutrients okhetha ukuzisebenzisa kamva ngokuhlwa. "[Ayinamsebenzi] nokuba yiyiphi yee-macros zakho: i-carbs, i-fat, iprotheni-umzimba wakho awuyi kuba nobunzima ebusuku ngaphandle kokuba utya ngaphezu kwee-macros zakho!" Ewe kunjalo, unikiwe ukuba sele utya ukutya okunesondlo, ubala ngokufanelekileyo ii-macros zakho, kwaye uphila ubomi obusebenzayo. Kukwafanelekile ukuba uqaphele ukuba wonke umzimba wahlukile; Uphando lubonisa ukuba izinto ezifana nemetabolism yakho, ihomoni, kunye namanqanaba e-insulin zinokudlala indima kwindlela umzimba wakho oqhuba ngayo kwaye ugcina i-carbs. Ukongeza, i iintlobo IiCarbs ozityayo ebusuku zinokuba nefuthe elibi kubunzima bakho bexesha elide.

Ngokubanzi, inqaku lika-Eng lelo usempilweni Ukusetyenziswa kweCarb kunokuba yinto efanelekileyo kwindlela ophila ngayo. Ucacisile ukuba yena uyakuthanda ukutya i-turkey ebhityileyo ukuze afumane iprotheyini eyongezelelweyo kunye nokubandakanya iikhabhoni ezijikeleze iiseshoni zakhe zoqeqesho ukuze aphucule amandla kunye nokuchacha.

I-Carbs ngelishwa ifumene i-rap embi ixesha elithile. Ngapha koko, oku kungachaza ukuba kutheni abantu beqhubeka nokuzama ukusebenzisa i-carbohydrate yabo ngokusebenzisa iindlela ezinje ngokutya okunesimo se-keto, okushiya i-carbs phantse ngokupheleleyo, ukuhamba ngebhayisikile, okuvumela abo bakukutya okune-carb ephantsi ukuba bahlengahlengise ukutya kwabo ngokusekwe kwixesha labo iintsuku zoqeqesho ezinzima, kunye ne-carb backloading, ebandakanya ukutya uninzi lwee-carbs zakho kamva emini. Uluhlu luyaqhubeka.

Kodwa kubalulekile ukuba ukhumbule ukuba ngaphaya kwesonka, ipasta, irayisi, kunye neetapile, iiCarbs ziyafumaneka nakwiziqhamo, imifuno eluhlaza, iimbotyi kunye nobisi. Oku kutya kugcwele ezinye izondlo eziphilileyo, ezibandakanya iivithamini B, i-vitamin C, i-potassium, i-calcium, kunye ne-fiber, ngoko ke ukuba unciphisa i-carbs, unokulahlekelwa ezininzi izinto ezilungileyo ezinceda umzimba wakho uphumelele.

Njengoko u-Eng esitsho, ukuba nje ulumkile malunga nokutya kwakho kwe-carb, kwaye ubeke iliso kukokubini ubuninzi kunye nomgangatho,nini uyawadla akufuneki abaluleke. (Ukukhangela iindlela zokutshisa kwi-carbs? Jonga isikhokelo somfazi onempilo yokutya i-carbs-engabandakanyi ukuyisika.)

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