Ukutya okuCothayo kweCarb: Uphengululo kunye nesiKhokelo

Umxholo

• Yintoni ukutya okuCothayo kweCarb?
• Imigaqo yeSlow-Carb Diet
• Umthetho # 1: Gwema "i-White" Carbohydrate
• Umthetho # 2: Yitya ukutya okufanayo okumbalwa kwakhona
• Umgaqo # 3: Musa ukusela iiKalori
• Umthetho # 4: Musa ukutya iziqhamo
• Umthetho # 5: Thatha usuku olunye ngeVeki
• Zeziphi ukutya onokukutya?
• Kukuphi ukutya okufanele ukukuphephe?
• 1. Iziqhamo
• 2. Ezobisi
• 3. Ukutya okuthosiweyo
• Usuku lokukopela
• Ukuxhasa izongezo
• Iipolosanol
• IAlfa-Lipoic Acid
• Iti eluhlaza eluhlaza Flavanols
• Kucatshulwe igalikhi
• Iingcebiso
• Ngokutya okuvunyelweyo
• Kwizidlo ezingavumelekanga
• Ukutya okuKhethekileyo okumbalwa
• Iingcebiso ngokutya
• Iingcebiso zokuPhila
• Izibonelelo zokutya
• Ukuhla kweZantsi kweSidlo seCarb
• Ukutya
• Ngaba kufuneka uzame ukutya okuCothayo kweCarb?

Ukutya okucothayo kwe-carb kwenziwa kwi-2010 nguTimothy Ferriss, umbhali wencwadi Umzimba weeyure ezi-4.

UFerriss ubanga ukuba kuyasebenza ukunciphisa umzimba ngokukhawuleza kwaye ucebisa ukuba kunokwenzeka ukuba ulahle amanqatha omzimba ngokwandisa naziphi na kwezi zinto zintathu: ukutya, umthambo okanye irejimeni yokuxhasa.

Njengokutya kwe-ketogenic, ukutya kancinci kwe-carb kusekwe kukutya okuncinci kakhulu kwee-carbohydrate.

Isicwangciso sisekwe kwimithetho emihlanu esisiseko eyalela iziseko zokutya. Ngokubanzi, kubandakanya ukutya uluhlu olunqunyelwe lokutya kwiintsuku ezintandathu zilandelelana, kunye nosuku olunye lwamahala kube kanye ngeveki.

Eli nqaku lichaza yonke into oyifunayo malunga nokutya okucothayo kwe-carb.

Yintoni ukutya okuCothayo kweCarb?

Ukutya okuhamba kancinci kuhamba ngemithetho emihlanu, ethi amabali kulula ukuyilandela.

Ukukhululeka kwesi sidlo sakhelwe kumgaqo osisiseko osisiseko esisebenzayo (MED). Le ngcamango ichazwa “njengeyona dosi incinci eya kuvelisa isiphumo esifunekayo.”

Ngamanye amagama, imalunga nokufumana iziphumo eziphezulu ngokwenza elona xabiso lincinci lomsebenzi. Ke ngoko, oku kutya kugxila ekulandeleni izikhokelo ezimbalwa ezithembisa ukunceda umzimba ukuba wandise amandla okutshisa amanqatha kunye nokunciphisa umzimba.

Ngelixa ulandela ukutya, ungatya kuphela kuluhlu lokutya okuvunyelweyo kangangeentsuku ezintandathu zilandelelana. Emva koko, unosuku olunye ngeveki xa ungatya nantoni na oyifunayo.

Ngexesha leentsuku zokutya, kuya kufuneka uzilinganisele kwizidlo ezine ngosuku kwaye uphephe ukutya ii-carbs ezisulungekileyo, iziqhamo okanye iziselo ezinekhalori eziphezulu.

Ukutya okuhamba kancinci kancinci kubandakanya kuphela amaqela okutya amahlanu aphambili: iprotheni yezilwanyana, imifuno, iimbotyi, amafutha kunye nezinongo. Isidlo ngasinye siqulathe kangangoko ufuna amaqela okutya amathathu okuqala, kunye nexabiso elincinci lokugqibela.

Ukongeza, icebo licebisa ukuthatha izongezo zokutya ukunceda ukuphucula inkqubo yokunciphisa umzimba. Nangona kunjalo, oku akunyanzelekanga.

Njengokutya kwe-ketogenic, ukutya okuthe chu-carb kubonakala ngathi kusekwe kwinto yokuba ukutya iiprotheyini ezininzi kunye nee-carbs ezimbalwa kunokunceda ekunciphiseni ubunzima ngokunyusa ukonakala kwamanqatha kumandla, ukonyusa iimvakalelo zokugcwala kunye nokunciphisa iivenkile ezinamafutha (, ).

Isishwankathelo Ukutya okucothayo kwe-carb kukuvumela ukuba utye kangangoko ufuna ukutya okuvumelekileyo iintsuku ezintandathu zeveki, izidlo ezine ngosuku. Ngosuku olunye lweveki, ukhululekile ukuba utye nantoni na oyifunayo. Le ndlela yokutya ibanga ukuba incedise ukunciphisa umzimba ngokunyusa ukonakaliswa kwamafutha kunye nokunyusa iimvakalelo zokugcwala.

Imigaqo yeSlow-Carb Diet

Ukutya okucothayo kwe-carb kusekwe kwimigaqo emihlanu ethe ngqo.

Umthetho # 1: Gwema "i-White" Carbohydrate

Le ndlela yokutya ifuna ukuphepha naziphi na ii-carbohydrate "ezimhlophe".

Oku kubandakanya zonke iintlobo zekhabhohayidrethi ezenziweyo ezenziwa ngomgubo ocoliweyo, kubandakanya ipasta, isonka kunye neesiriyeli.

Ukuba ujonge ukwandisa amandla, uvumelekile ukuba ukutyise oku kutya ngaphakathi kwemizuzu engama-30 yokugqiba ukuzilolonga uqeqesho. Nangona kunjalo, ukuba ufuna ukunciphisa umzimba, kuya kufuneka ukunqande oku kutya ngokupheleleyo ngeentsuku zokutya.

Umthetho # 2: Yitya ukutya okufanayo okumbalwa kwakhona

Umdali wale ndlela yokutya uthi nangona kukho amawaka okutya okukhoyo, kukho ukutya okumbalwa kuphela okungazukubangela ukuba utyebe.

Umbono kukudibanisa kwaye utshatise ukutya okuvunyelweyo kwiqela ngalinye lokutya ukwakha ukutya kunye nokuphinda oku kutya yonke imihla.

Umgaqo # 3: Musa ukusela iiKalori

Le ndlela yokutya icebisa ukusela amanzi amaninzi imini yonke. Ezinye iziselo ezicetyiswayo zibandakanya iti engenaswekile, ikofu okanye esinye isiselo esingena khalori.

Isiseko salo mthetho kukuba iziselo zinika ixabiso elincinci kwisondlo. Ke ngoko, ukutya kuthetha ukuba ufumana kuphela iikhalori zakho kukutya okunesondlo, hayi iziselo.

Umthetho # 4: Musa ukutya iziqhamo

Nangona iziqhamo ziyinxalenye yesondlo esifanelekileyo, ukutya okucothayo kubonisa ukuba iziqhamo azincedi xa uzama ukunciphisa umzimba.

Olu luvo lusekwe kwinto yokuba i-fructose, iswekile kwiziqhamo, inokulibazisa inkqubo yokulahleka kobunzima ngokwandisa amanqanaba egazi egazini kunye nokunciphisa amandla okutsha kwamafutha.

Umthetho # 5: Thatha usuku olunye ngeVeki

Ukutya okucothayo kwe-carb kukuvumela ukuba ukhethe usuku olunye ngeveki xa ungatya nantoni na oyifunayo.

Ngale mini, awunyanzelekanga ukuba ulandele nayiphi na eminye imigaqo. Kananjalo, olu suku lokutya-nantoni na yenzelwe ukuba uzonwabise nakuphi na ukutya kunye neziselo onokuthi ulangazelele ngaphandle koloyiko lokufumana bonke ubunzima emva.

Isishwankathelo Ukutya okuhamba kancinci kuhamba ngemithetho emihlanu esisiseko: thintela "imhlophe" carbs, phinda ukutya okufanayo, ungaseli iikhalori, ungazityi iziqhamo kwaye uthathe usuku olunye ngeveki.

Zeziphi ukutya onokukutya?

Oku kutya kusekwe kumaqela okutya amahlanu: iiprotein, iimbotyi, imifuno, amafutha kunye nezinongo.

Ngaphakathi kwala maqela, ukutya kukhankanya kuphela ukutya okumbalwa okuvunyelweyo. NgokukaMdali wokutya, ukhetho oluninzi ekufuneka ukhethe kulo, kokukhona kunokwenzeka ukuba uphambuke ekutyeni okanye uyeke.

Apha ngezantsi luluhlu lokutya okuvunyelweyo kukutya okucothayo kwe-carb:

Iiproteni

• Amaqanda amhlophe anamaqanda ayi-1-2 apheleleyo
• Inkukhu yenkukhu okanye ithanga
• Inyama yenkomo, ngokukhethekileyo ityiswa ingca
• Intlanzi
• Inyama yehagu
• I-Lactose-simahla, ivumba lomgubo weprotey

Iimbotyi

• Iilentile
• Iimbotyi ezimnyama
• Iimbotyi zePinto
• Iimbotyi ezibomvu
• Iimbotyi zesoya

Imifuno

• Ispinatshi
• Imifuno yeCruciferous efana ne-broccoli, ihlumelo laseBrussels, icauliflower kunye ne-kale
• I-Sauerkraut kunye ne-kimchi
• I-asparagus
• Iifama
• Iimbotyi eziluhlaza

Amafutha

• Ibhotolo
• Ioyile yomnquma yokupheka ngobushushu obuphantsi
• I-grapeseed okanye i-macadamia yeoyile yokupheka ngobushushu obuphezulu
• Amantongomane afana neeamangile
• Ghee
• I-Creamer-ayinamveliso yobisi kwaye ine-1-2 ithisipuni (5-10 ml) ngosuku

Izinongo

• Ityuwa
• Ityuwa yegalikhi
• I-truffle emhlophe yolwandle ityuwa
• Amakhambi

Isishwankathelo Ukutya okucothayo okuhamba kancinci kugxila kumaqela okutya amahlanu: iiprotein, iimbotyi, imifuno, amafutha kunye nezinongo. Kuyacetyiswa ukuba unokuninzi kangangoko ufuna kumaqela amathathu okuqala kunye nexabiso elincinci lamabini okugqibela.

Kukuphi ukutya okufanele ukukuphephe?

Ukutya okucothayo kwe-carb kuphakamisa kuphela ukutya okuncinci onokukutya kakhulu kwaye rhoqo njengoko ufuna. Nangona kunjalo, ikwacacisa okunye ukutya ukunqande ngexesha lokulahleka kwesisindo nangonaphakade emva koko.

Apha ngezantsi kukho okunye ukutya oku kutya kukucebisa ukuba uyeke ukutya:

1. Iziqhamo

Njengomthetho wenombolo yesine, iziqhamo azivumelekanga kukutya okucothayo.

Iziqhamo ziqulathe i-fructose, iswekile elula enokunyusa amanqanaba egazi, ngokwe-slow-carb diet.

Ukongeza, ukutya kubonisa ukuba i-fructose inokunyusa ukufunxwa kwentsimbi ebantwini kunye nokunciphisa amanqanaba ezinye iiminerali ezinje ngobhedu.

Ke ngoko, ukutya kuncoma ukuba uyeke ukutya nasiphi na isiqhamo okanye ukusela incindi yeziqhamo ngeentsuku zokutya. Nangona kunjalo, usenokubadla ngomhla wokukopela.

2. Ezobisi

Ideri ayikhuthazwa kukutya okucothayo kwe-carb.

Oku kutya kuchaza ukuba nangona iimveliso zobisi zinesalathiso esisezantsi se-glycemic, zibangela ukuba amanqanaba akho e-insulin anyuke, kubonakala ngathi kuyingozi ekunciphiseni umzimba.

Ukutya kuthiwe spike kwi-insulin ebangelwa lubisi iyafana naleyo yesonka esimhlophe. Ngesi sizathu, icebo lichaza ukuba kungcono ukunqanda ubisi ngeentsuku zokutya.

Nangona kunjalo, i-cottage cheese iyavunyelwa kwisidlo esicothayo. Umbhali wokutya ubanga ukuba iqulethe amanqanaba aphezulu eprotini casein kunye namanqanaba asezantsi e-lactose kunezinye iimveliso zobisi.

3. Ukutya okuthosiweyo

Ukutya okucothayo kwe-carb akuvumeli nakuphi na ukutya okuthosiweyo ukuba kutyiwe ngeentsuku zokutya.

Ukutya okuthosiweyo kuyaphekwa ngamanye amaxesha ngeemvuthuluka zesonka, ezingavumelekanga kukutya. Ukutya okuthosiweyo kuphezulu kwiikhalori kwaye kuhlala kunexabiso lesondlo.

Isishwankathelo Ukutya okucothayo kwe-carb akuvumeli iziqhamo, ubisi okanye nakuphi na ukutya okuthosiweyo kwiintsuku zokutya. Nangona kunjalo, unokufumana oku kutya ngexesha leentsuku zasimahla okanye "zokukopela".

Usuku lokukopela

Ekutyeni okucothayo, "usuku lokukopela" lwenzelwe ukunciphisa uxinzelelo lwengqondo oluhlala luza kunye nokutya.

Ukongeza, umbono kukuba ukushenxa kwisicwangciso esingqongqo sosuku, apho ungatya khona kangangoko ufuna nakuphi na ukutya, kunokunceda ekuthinteleni izinga lokunciphisa umzimba ekucothiseni. Esi sisiphumo esecaleni esinokubangela kuthintelo lwekhalori olude.

Ngale mini, awufanelanga ukuba ubale iikhalori okanye ukhathazeke ngento oyityayo, kubandakanya neziselo ezinxilisayo.

Into enomdla kukuba, kukho ubungqina bokuba iintsuku zokukopela okanye "ukucoca" kunokunceda ukunciphisa umzimba.

"Ukuhlanjululwa" kubhekisa kwixesha elifutshane apho ukutya kwekhalori kuphezulu kunesiqhelo ().

Obunye ubungqina bubonisa ukuba i-refeeds inokukhuthaza umlinganiso we-metabolism kunye nokunyusa amanqanaba egazi e-leptin ye-hormone, enokunciphisa indlala (,).

Ngaphezu koko, kubonakala ngathi ukutya ii-carbs ezininzi ngexesha lokucoca kunokuqhubekeka nokunyusa amanqanaba e-leptin (,).

Ngapha koko, uphononongo lubonise ukuba ukutya ngokweentsuku ezintathu kwi-carbohydrate kunokunyusa ukugxila kwe-leptin ngama-28% kunye nenkcitho yamandla nge-7% ().

Usuku olucothayo lokukopela lusetyenziselwa izibonelelo zalo zengqondo, kunye nefuthe lazo kutshintsho lwehomoni olunokuthi luqhubeke ukukhuthaza ukunciphisa umzimba.

Isishwankathelo Ukutya okucothayo kwe-carb kuvumela usuku olunye ngeveki apho unokutya kakhulu njengoko ufuna ukutya. Oku kusekwe kwinto yokuba ukungcola kunokunceda ukonyusa ukugxila kwe-leptin kunye nereyithi yokutya.

Ukuxhasa izongezo

Ukutya okucothayo kwe-carb kubonisa ukuba abalandeli bayo bathatha izongezo ezithile zokutya.

Ngenxa yokuba oku kutya kunokubangela ukulahleka kwamanzi agqithisileyo, kuyacetyiswa ukuba uzalise ii-electrolyte ezilahlekileyo ngezi zinto zilandelayo:

• Potassium: Iipilisi ezingama-99-mg ngesidlo ngasinye
• Magnesium: I-400 mg ngosuku, kunye ne-500 mg ngaphambi kokulala ukuphucula ukulala
• Ikhalsiyam: I-1,000 mg ngosuku

Ukutya okucothayo kwe-carb kuphakamisa izongezo ezine ezongezelelweyo ezinokukunceda kwinkqubo yokunciphisa umzimba:

• IPolisi: 20-25 mg
• I-alpha-lipoic acid: 100-300 mg
• I-green tea flavanols (i-decaffeinated): Kufuneka iqulathe ubuncinci i-325 mg ye-epigallocatechin gallate (EGCG)
• Ukukhupha igalikhi: Ubuncinci i-200 mg

Le rejimeni yokungenisa iyacetyiswa iintsuku ezintandathu ngeveki, kunye neveki ukuphuma kwiinyanga ezimbini.

Ishedyuli yedosi yemihla ngemihla ijongeka ngoluhlobo:

• Ngaphambi kwesidlo sakusasa: I-alpha-lipoic acid, i-green tea flavanols kunye nokukhupha igalikhi
• Ngaphambi kwesidlo sasemini: I-alpha-lipoic acid, i-green tea flavanols kunye nokukhupha igalikhi
• Ngaphambi kwesidlo sangokuhlwa: I-alpha-lipoic acid, i-green tea flavanols kunye nokukhupha igalikhi
• Ngaphambi kokulala: I-Policosanol, i-alpha-lipoic acid kunye nokukhupha igalikhi

Apha ngezantsi kukho inkcazo emfutshane yokuba kutheni ezi zongezo zinokuba luncedo ngelixa ulandela oku kutya:

Iipolosanol

I-Policosanol sisicatshulwa sotywala esenziwe kwi-waxes yezityalo, i-beeswax, iinkozo nokunye ukutya ().

Esi songezelelo sibonisiwe sonyusa ngokubonakalayo amanqanaba e-cholesterol "elungileyo" ye-HDL kunye ne-cholesterol iyonke. Ukongeza, uphononongo lubonise ukuba ipolisosanol inokunceda ukunciphisa amanqanaba e-cholesterol "embi" ye-LDL malunga ne-23% ().

I-Policosanol ikwabonakalisiwe ukuba ikhuselekile kwaye inyamezelwe kakuhle ngabathathi-nxaxheba ().

IAlfa-Lipoic Acid

I-Alpha-lipoic acid (ALA) ibonakalisiwe njenge-antioxidant enamandla eluncedo ekunciphiseni ubunzima (,).

Ukutya okucothayo kwe-carb kuphakamisa ukuba i-ALA inceda ekunciphiseni ubunzima ngokunyusa ukufunxwa kwee-carbohydrate kwiimisipha nakwisibindi, njengoko zinokuguqulwa zibe ngamanqatha.

Ngapha koko, uphononongo lubonise ukuba abantu abangama-360 abatyebe kakhulu baphulukana nobunzima bomzimba emva kokuthatha i-1,200-1,800 mg ye-ALA ngosuku ngeeveki ezingama-20 ().

Iti eluhlaza eluhlaza Flavanols

I-Epigallocatechin gallate (EGCG) yeyona antioxidant ininzi kwaye ibaluleke kakhulu efumaneka kwiti eluhlaza.

I-EGCG ibonakalisiwe ukunceda ukunciphisa umzimba ngokuphucula amandla omzimba wokutshisa iikhalori ngokunyusa i-thermogenesis (,).

Imisipha yamathambo isebenzisa i-glucose yamandla, kwaye i-EGCG ibonakala ngathi iyayonyusa le nkqubo. I-EGCG ibonakalisiwe ukuba inyusa inani le-glucose transporter yohlobo lwe-4 (GLUT-4) kwiimolekyuli, ezizisa iswekile kuzo ().

Ngaphaya koko, i-EGCG ibonakalisiwe ukuba ikhuthaza ukubhubha kweeseli ezinamafutha, ukunceda ukunciphisa umzimba ().

Kucatshulwe igalikhi

Ukukhutshwa kwegalikhi kunamacandelo amabini anoxanduva lwezibonelelo zempilo: i-allicin kunye ne-s-allyl cysteine ​​(SAC). I-SAC izinze ngakumbi kwaye ifunxwe ngcono ngumzimba kune-allicin (,,).

Ukukhutshwa kwegalikhi kubonisiwe njenge-antioxidant enamandla esebenzayo ekunciphiseni i-cholesterol kunye namanqanaba eswekile yegazi (,).

Ukutya okucothayo kwe-carb kukwacebisa ukuba ukufunxwa kwegalikhi kuyanceda ngexesha lenkqubo ukunqanda ukubuyisa amanqatha.

Ngapha koko, uphando lubonisa ukuba isicatshulwa segalikhi, ngokukodwa isicatshulwa segalikhi esikhulileyo, sinokunceda ukunciphisa ubunzima kwaye kuthintele ukonyuka kwamafutha omzimba xa kudityaniswe nerejimeni yomthambo yeeveki ezili-12 ().

Isishwankathelo Ukutya okucothayo kwe-carb kucebisa ukuzalisa ii-electrolyte nge-calcium, i-magnesium kunye neepotassium. Ikwacebisa ukusebenzisa ipolisosanol, itivanvan eluhlaza, isicatshulwa segalikhi kunye nealpha-lipoic acid.

Iingcebiso

Ngalo lonke ixesha Umzimba weeyure ezi-4 Incwadi, uFerriss ubonelela ngezindululo ezinokunceda ukwandisa amathuba okubambelela kwisicwangciso kwixesha elide kunye nokubona iziphumo.

Ikwabonelela ngezisombululo kwiingxaki eziqhelekileyo kunye nemibuzo onokuba nayo endleleni.

Ngokutya okuvunyelweyo

• Yitya imifuno yakho: Gcwalisa imifuno evunyelweyo njengespinatshi, i-broccoli kunye ne-asparagus.
• Yitya amafutha asempilweni: Ukutya kukhuthaza ukonyusa amanqatha ekutyeni kwakho ngokutya amafutha asempilweni. Oku kunokunceda ukuthintela ukonyuka kwamazinga eswekile yegazi.
• Inani elincinci lokutya iziselo ezibandayo zilungile: Ngelixa iziselo ezinekhalori ephezulu zingacetyiswa, ukutya okukuvumela ukuba ungaseli ngaphezulu kwee-ounces ezili-16 (450 ml) zesoda yokutya ngosuku.
• Iwayini ebomvu ilungile: Ukutya kukuvumela ukuba usele iiglasi ezimbini zewayini ebomvu ngosuku ngeentsuku zokutya, ngakumbi iintlobo ezomileyo.
• Sela into oyifunayo ngomhla wokukopela: Ungasela naluphi na uhlobo kunye nesixa seziselo ezinxilisayo ngomhla wakho wokukopela.
• Ukutya okubandisiweyo okanye okusemathinini kulungile: Ukutya okugcinwe kusetyenziswa nayiphi na indlela kuvunyelwe.
• Inyama ayifuneki: Ukuba uyi-ovo-lacto yemifuno, ungalandela ukutya. Nangona inyama icetyiswa kakhulu, ayifuneki.

Kwizidlo ezingavumelekanga

• Akukho siqhamo sivunyelweyo, ngaphandle kwitumato kunye neeavokhado: Ukusetyenziswa kweavokhado akufuneki kudlule ngaphezulu kwekomityi enye (i-150 yeegram) okanye isidlo esinye ngosuku.
• Amashwamshwam ayacetyiswa: Ukuba utya izabelo ezikhulu ngokwaneleyo kwizidlo ezine zokutya ngosuku, akufuneki ulambele amashwamshwam. Nangona kunjalo, ukuba usalambile kwaye kufuneka ube nokutya okuncinci, yiba nesidlo esincinci esineprotein, okanye iprotein kunye nemifuno.
• Ideri ayivumelekanga: Nangona kunjalo, i-cottage cheese yinto ekhethekileyo.

Ukutya okuKhethekileyo okumbalwa

• Zama i-almond okanye ibhotolo yamandongomane ngaphambi kokulala: Ukuba ulambile ngaphambi kokulala, ungatya iipunipoon eziyi-1-2 (15-30 ml) zebhotile ye-almond okanye ibhotolo yamandongomane. Zama ukukhetha kwiimveliso ezineeamangile okanye amandongomane njengesixhobo sazo kuphela, ngaphandle kwezongezo.
• Zama ijusi entsha ye-lemon ngaphambi kokutya: Oku kunokunceda ukunciphisa amanqanaba eswekile yegazi. Gwema ukusebenzisa ijusi yelamuni esithengiweyo, eye yongeza iswekile kunye nezilondolozo.
• Sebenzisa isinamoni: Sebenzisa isinamon, ngakumbi iSaigon sinamoni, ngexesha lokutya kunokunceda ukunciphisa amanqanaba eswekile yegazi emva kokuba utye.
• Iibhontshisi zinokubangela ukungonwabi esiswini njengegesi: Ukuthintela oku, ukutya kuncoma ukukhupha onke amanzi kwiimbotyi ezisenciniweyo. Ukuba ukhetha ukusebenzisa iimbotyi ezomileyo, kucetyiswa ukuba uzifake emanzini ubusuku bonke ngaphambi kokuba uzipheke.

Iingcebiso ngokutya

• Ixesha lokutya kubalulekile: Ngokwendlela yokutya ecothayo, isidlo sakusasa kufuneka sityiwe ngaphakathi kweyure yokuvuka. Emva kwesidlo sakusasa, ukutya kufuneka kwahlulwe malunga neeyure ezine ukwahlukana. Nangona kunjalo, oku kuya kuxhomekeka kwishedyuli yakho yokulala.
• Ukunciphisa ukutya okuxineneyo kweekhalori onokuthi utye kakhulu: Nangona ukutya okufana namandongomane, i-nut butters kunye ne-hummus zivunyelwe kukutya okucothayo, abantu bathanda ukuzitya kakhulu, ukongeza iikhalori ezingafunekiyo. Ke ngoko, kufuneka babekelwe umda kangangoko kunokwenzeka.
• Fumana iiprotheyini ezaneleyo kwisidlo ngasinye: Kuyacetyiswa ukuba kudle ubuncinci iigram ezingama-20 zeprotheyini kwisidlo ngasinye kunye ne-30 yeeprotheyini kwisidlo sakusasa.
• Yitya isidlo sakusasa esigcweleyo, nokuba kungumhla wokukopela: Nangona uvumelekile ukuba utye nantoni na oyifunayo ngomhla wakho wokukopela, kuyacetyiswa ukuba usatya iiprothini ezingama-30 zesidlo sakusasa.
• Thatha ixesha lakho etafileni: Ukutya kucebisa ukuba utye kancinci kwaye uthathe ubuncinci imizuzu engama-30 ukuze utye ukutya kwakho. Oku kuya kunceda ukunciphisa impendulo yakho ye-glycemic kukutya okutyayo.
• Yitya ude uzive uhluthi: Sukubala iikhalori. Yitya ude uhluthe;
• Imifuno ebambeleyo yee carbs zokutyela: Soloko utya imifuno kunye neembotyi endaweni yee-carbohydrate ezifana nerayisi kunye ne-pasta xa usitya ngaphandle.

Iingcebiso zokuPhila

• Yigcine ilula xa ungxamile: Ukutya okusisiseko njengamaqanda, ityhuna enkonkxiweyo, imifuno efriziwe kunye neembotyi ezinamathanga kulula ukujika zibe kukutya ngokukhawuleza.
• Lungiselela uhambo: Ungabamba ukutya okokutya okunje ngetyhuna kwiipakethi, amandongomane okanye umgubo weprotein ngamanzi. Kwakhona, zama ukuyigcina ilula. Nangona kunjalo, kwimeko yokuba akukho kutya kuvunyelweyo kufumanekayo, icebo lithi kungcono ukhethe indlala kunokuphambuka ekudleni.
• Sukuzilolonga kakhulu: Kuyinyani ukuba umsebenzi oqhelekileyo womzimba udibene nokulahleka kwesisindo. Nangona kunjalo, oku kutya kuthetha ukuba xa utya ukutya okufanelekileyo, kufuneka usebenze kabini okanye kathathu ngeveki malunga nemizuzu engama-30.
• Qala encinci: Ukuba uziva ukoyiswa kukutya okuninzi kunye notshintsho kwindlela yakho yokuphila ngaxeshanye, qala kancinci. Umzekelo, zibophelele ekudleni isidlo sakusasa esityebileyo seprotein kwisithuba semizuzu engama-30 emva kokuvuka. Unokwakha imigaqo ngokuthe ngcembe kwisiqhelo sakho nje ukuba uzive ukhululekile.

Isishwankathelo Esi sahluko sichaza iingcebiso ezithile ezinokukunceda wandise amathuba akho okuphumelela kwisidlo esicothayo.

Izibonelelo zokutya

Ukutya okuhamba kancinci kunokuba lula ukulandela, kuba kubandakanya izinto ezimbalwa zokutya kwaye inemithetho emihlanu kuphela ekufuneka ilandelwe.

Abaxhasi bokutya bathi ukuthintela ukutya okukhuthaza ukugcinwa kwamafutha yindlela efanelekileyo yokutshisa amanqatha ngokukhawuleza.

Ukutya kukwabandakanya ezinye iindlela zokunceda ukukhulisa inqanaba lokucolwa komzimba kunye namandla okutshisa amafutha. Umzekelo, ukutya kuncoma ukutya isidlo sakusasa esityebileyo seprotein ngaphakathi kweyure yokuvuka.

Obunye ubungqina bucebisa ukuba ukutya isidlo sakusasa esityebileyo seprotein kunokunceda ekunciphiseni ubunzima ngokuthintela ukugcinwa kwamafutha, ukonyusa iimvakalelo zokugcwala kunye nokunciphisa ukutya kwekhalori imini yonke. Inokukunceda ukukhuthaza amanqanaba eswekile yegazi kubantu abane-2 yeswekile (,).

Ukutya okucothayo kwe-carb kuyafana nokutya kwe-ketogenic kuba kufuna ukusetyenziswa kakhulu kwe-carbohydrate kunye nokwanda kweprotein. Ezi ndlela zokutya zinyanzela umzimba ukuba uqhelane nokusebenzisa amanqatha njengeyona nto iphambili yamandla, ke oko kunceda ekulahlekelweni ngamafutha (,).

Kwakhona, ukutya okuneprotein ephezulu kubonisiwe ukwandisa inkcitho yamandla, ukugcina ubunzima bomzimba kunye nokuthintela ukubuyisa kwakhona (,).

Ngaphaya koko, kubonakala ngathi ukuthintela ukutya okwahlukileyo okuvunyelweyo ngexesha lesicwangciso sokulahleka kwesisindo kunokunceda abantu ukuba basebenzise iikhalori ezimbalwa kwaye bagcine ukulahleka kobunzima bexesha elide ().

Ukutya okucothayo kwe-carb kuyakuthintela ukutya ukutya okuneswekile. Ukunciphisa ukutya iswekile, kubandakanya neziselo ezineswekile, kunokukunceda ukunciphisa ikhalori yakho kwaye uqhubeke nokunciphisa ubunzima bomzimba (,).

Ngaphaya koko, ukuba nosuku olukhululekileyo ngeveki apho ukonyusa ikhalori yakho kuyanda kunokuba luncedo ekomelezeni ukutshiswa kwamafutha nokulawula indlala (,).

Ngokubanzi, ukutya okucothayo kwe-carb kubonakala ngathi kusekwe kubuchwephesha obusebenzayo obuye baboniswa ukukhuthaza ukwehla kobunzima kunye nokunyusa ukutshiswa kwamafutha kunye neemvakalelo zokugcwala.

Isishwankathelo Ukutya okucothayo kwe-carb kucebisa ngeendlela kunye neendlela ezibonisiweyo zokukhuthaza ukunciphisa umzimba. Oku kubandakanya ukwanda kokutya iiprotein, ukunciphisa ushukela kunye nokusebenzisa indlela yokukopela yosuku.

Ukuhla kweZantsi kweSidlo seCarb

Ukutya okucothayo kwe-carb kubonakala ngathi akunaziphumo zibalulekileyo.

Nangona kunjalo, ukwehla kwesantya sokutya kunokubangela ukunqongophala kwamandla kunye nokwanda kwesidlo kwabanye abantu. Oku kunokuthintelwa ngokutya iiproteyini ezaneleyo kwisidlo ngasinye kunye nokusela amanzi amaninzi.

Ukongeza, kuba ukutya okucothayo kwe-carb kuyacebisa ukuthintela zonke iziqhamo kunye nemifuno ethile, inokuthintela ukutya kwakho iivithamini, iiminerali kunye nezinye izakhamzimba ezinje ngeantioxidants ().

Kwangokunjalo, ukungazityi iziqhamo kunye nemifuno enemicu rhoqo kunokunciphisa ukutya kwakho ifayibha, okunokukhokelela ekuqunjelweni kwabanye abantu ().

Ngapha koko, ukutya izixa eziphezulu zeprotein yezilwanyana kunye nokunciphisa ukutya okune-carbohydrate eninzi kunokuvelisa ukukhutshwa kwamanzi okugqithileyo kwaye kusenokuphazamisa ibhalansi ye-electrolyte ().

Ke ngoko, njengoko ukutya kuncoma, kubalulekile ukubuyisela amanqanaba e-electrolyte ngokuthatha i-calcium, i-magnesium kunye ne-potassium supplements, okanye ngokutya okunotye kwezi zimbiwa.

Isishwankathelo Ukutya okucothayo kwe-carb akufuneki kuvelise naziphi na iziphumo ebezingalindelekanga. Nangona kunjalo, ngenxa yezinye izithintelo zokutya ezicetyiswayo koku kutya, abantu banokufumana ukutya okunomda kweevithamini, iiminerali, ii-antioxidants kunye nefayibha equlethwe koku kutya.

Ukutya

Ukutya okucothayo kuncoma ukuba uphinde ukutya kwakho kangangoko kunokwenzeka.

Umbono kukuba ukuphambuka kokutya okusisiseko kunokunciphisa amathuba akho okunamathela kukutya kunye nokuphumelela.

Nazi ezinye izimvo zokutya onokuziphinda okanye uzixube-kwaye-umdlalo.

Isidlo sakusasa

• Amaqanda amabini aphakathi, 1/2 indebe (86 gram) yeembotyi ezimnyama, 2 tbsp (30 ml) chunky salsa kunye nesiqingatha seavokhado
• Shake nge 30 gram yeprotini yomgubo kunye namanzi
• Amaqanda amathathu kunye nezilayi ezibini ze-bacon bacon

Isidlo sasemini

• Isaladi eyenziwe nge-avokhado enye, amaqanda amabini abilisiweyo, enye itomato enobukhulu obuphakathi, izilayi ezibini eziphekiweyo zebhekoni kunye nejusi kwiligi enye yelamuni
• I-tuna isaladi kunye nesipinashi kunye nayiphi na imifuno
• Isaladi yeFaita nge-guacamole kunye neembotyi ezimnyama

Isidlo sangokuhlwa

• Intlanzi eyosiweyo, imifuno ene-steamed kunye neembotyi ze-lima
• Inkukhu yeRotisserie, icala lekholifulawa kunye neembotyi ezimnyama
• Inyama yehagu, ibroccoli kunye neelentile

Isishwankathelo Iziphakamiso zokutya ezingentla zenzelwe ukuba zixutywe kwaye zihambelane kwaye ziphindaphindwe rhoqo. Ngokokutya okucothayo kwe-carb, ukutya ukutya okufanayo ngaphezulu kunokukunceda unamathele ekutyeni kwaye unciphise umzimba.

Ngaba kufuneka uzame ukutya okuCothayo kweCarb?

Abaxhasi bokutya okucothayo kwe-carb bathi kuyasebenza ukunciphisa umzimba. Isekwe kwimithetho emihlanu ebonisa ukuba inokunceda ukwandisa izinga lokucolwa komzimba kunye nokuthintela ukugcinwa kwamafutha.

Indlela yokutya icebisa ukuthintela ukutya ii-carbs ezinje ngeeswekile kunye neenkozo kwaye endaweni yoko ikhuthaza ukutya kakhulu kweeprotein, imifuno kunye nembotyi.

Ikwakhuthaza usuku olunye lwasimahla lweveki, apho ungatya nantoni na oyithandayo.

Ngokubanzi, oku kutya kubonakala kulula ukulandela abo bajonge ukunciphisa umzimba kwaye batye okucocekileyo, njengoko icebisa kuphela ukutya okuncinci kunye nokutya okulungiselelwe kulula.

Ukongeza, ubuchule obusebenzayo koku kutya kubonisiwe ukukhuthaza ukwehla kobunzima, ukuphucula ukutshiswa kwamafutha kunye nokunyusa ukwanela.

Eyona nto iphambili ekutyeni kukuba kunciphisa amaqela okutya atyebile kakhulu-iziqhamo kunye nobisi. Ngenxa yeso sizathu, ayinakulungela abantu abaneemfuno eziphezulu zondlo, ezifana nabadlali.

Lilonke, ukutya okucothayo kwe-carb akubonakali ngathi kuvelisa iziphumo ebezingalindelekanga ezibalulekileyo. Ke ngoko, ukuba ucinga ukuba unokubambelela kwisicwangciso sexesha elide, oku kutya kunokuba yindlela elula yokuphalaza iipawundi.