Imikhiqizo Ephansi-Carb

Ezweni lanamuhla, ukukhathazeka ngemfashini akugcini kuphela izingubo, ukuklama nezesekeli, kodwa futhi nokudla. Namuhla ohlwini lwesithandwa indawo yokuqala ihlala ngokudla okusekelwe emikhiqizweni ephansi. Namuhla, inamba enkulu yabakhiqizi bafuna ukuthola kulokhu futhi bakhiqize izimpahla ngesilinganiso esincane sama-carbohydrate: isinkwa, ama-pastries, i-pasta, njll.

Ingabe imikhiqizo ephansi ye-carb iyasiza?

Ngaphambi kokuba unqotshwe kulezi zindlela, kudingeka udinga le nkinga ngokuningiliziwe. Umbuzo wokuqala ophakama: "Yimaphi ama-carbohydrate?". Imikhiqizo enjalo igcwele amaprotheni futhi, ngokuyinhloko, i-soy kanye nekolweni. Uma uqhathanisa okuqukethwe kwekhalori , kuvela ukuthi i-1 g ye-carbohydrate iqukethe 4 kcal, futhi i-1 g yeprotheyini, futhi, i-4 kcal. Ngakho-ke, ukushintshwa okunjalo akuzange kuthinte inani le-calorific. Uma ama-carbohydrate ashintshwa amafutha, okuqukethwe kwe-caloric yemikhiqizo ephansi-carb iba mkhulu nakakhulu.

Ukuze unciphise inani lama-carbohydrate, abanye abakhiqizi basebenzisa ama-sugar substitutes, okuyisinye sezimbangela zokukhuluphala. Ngaphezu kwalokho, i-fibre yengezwe kwimikhiqizo enjalo, ewusizo emzimbeni, kodwa lapha umbuzo uvela: "Kungani ukhokhela ngaphezulu?", Ngoba ungathenga isinkwa esijwayelekile se-bran, njll.

Uhlu lwemikhiqizo yokudla okuphansi kwe-carb

Uma ungaqapheli ukugcina amaqhinga futhi ungathengi imikhiqizo nge-low carbohydrate okuqukethwe, futhi udle imikhiqizo yemvelo, ungakwazi ukuxazulula inkinga ngokukhuluphala ngokweqile. Okokuqala, kuyadingeka ukuba ungabandakanyi kancane kancane ekudleni kwakho okudla okuqukethe ama-carbohydrate omzimba, isibonelo, amazambane, ilayisi, ubhontshisi, njll. Ngokubuyako, kubalulekile ukwenza emikhiqizweni yemenyu yansuku zonke equkethe ama-carbohydrate anezintambo ezifana ne-cauliflower, i-zucchini, isoso se-asparagusi, njll.

Ithebula lemikhiqizo ephansi ye-carb

Uhlu lokudla olune-carbohydrate ephansi nemenyu yansuku zonke

Uma unquma ukusebenzisa le ndlela yokulahlekelwa isisindo futhi wenze ukudla okufanayo ekudleni, imenyu eseduze iyokusiza:

1. Ukudla kwasekuseni . Ekuseni, ungaphuza ikhofi kuphela noma itiye kuphela, kodwa kunokuba ushukela, uju uyasetshenziswa kangcono. Noma kunjalo ungadla yoghurt enamafutha aphansi, isangweji lesinkwa sokusanhlamvu ne-cottage shizi neqanda.
2. Ukudla . Ngalesi sikhathi, udinga ukudla amaprotheni, indima engenza inyama enomzimba, isibonelo, inkukhu noma i-veal, ne-fish-salmon noma i-trout. Ngaphezu kwalokho, ngesidlo sasemini ungakwazi ukulungisa isaladi, kokubili imifino ehlanzekile neyilisiwe. Ukuze uthole i-refueling, kungcono ukukhetha amafutha omnqumo noma ijusi lemon.
3. Dinner . Kungcono uma lokhu kudliwa kwenzeka amahora amathathu ngaphambi kokulala. Imenyu ingafana nokudla kwasemini, kodwa kufanelekile ukunciphisa inani lemikhiqizo. Ukuze uthole isidlo sakusihlwa, ungakwazi futhi ukulungisa isitshalo semifino noma i-casserole.

Kuhle kakhulu uma uthenga imikhiqizo ephansi kakhulu ngesonto. Uma wenze uhlu olufanele, uzokwazi ukubhekana ngokushesha nomsebenzi. Ngakho-ke, zonke izinsuku azivumelekile ukuba zingaphezu kwama-300 amagremu enyama noma inhlanzi, njengemifino, uhlu lukhulu kakhulu: ukhukhamba, utamatisi, izaqathe, anyanisi nabanye, kodwa okubaluleke kakhulu - ngaphandle kwesitashi. Noma kunjalo ohlwini kufanelekile ukwenze isinkwa esiluhlaza, amaqanda, ushizi otholile, imikhiqizo yobisi ekhishwe, amantongomane, njll.

Into eyinhloko akuyikuyiqeda futhi ayibandakanyi yonke i- carbohydrate ngokuphelele, njengoba lokhu kuyoholela ekutheni umzimba uzothola imikhiqizo yokubola. Isivame yi-60 g carbohydrate ngosuku.

Izinzuzo ze-low-carbohydrate supply:

1. Awudingi ukucabangela ama-carbohydrate njengama-khalori.
2. Ukudla okuphansi kwe-carbohydrate kunomsoco.
3. Isiza ukushintshela ekuneni okunempilo.
4. Kuzosiza ukuqeda isisindo esiningi esikhathini esifushane.