Nakuba abanye befuna ukunciphisa inani lama-carbohydrate okudliwe, abanye bahlakulela ukudla kokunciphisa umzimba, lapho okuyinhloko okuyinhloko ukudla ukudla kwe-carbohydrate. Yiqiniso, uthi, ikhekhe, nakuba licebile ama-carbohydrates, namanje lingena ekudleni okunjalo. Ukudla kwe-carbohydrate kusekelwe ekudleni okucebile kuma-carbohydrate okuyinkimbinkimbi, ngenxa yokuthi unganciphisa ngokuphumelelayo isisindo.
Imenyu ye-carbohydrate elula yokudla
Ungakwazi ukunamathela ekudleni okunjalo kwe-carbohydrate isonto, noma ungakwazi - yonke impilo yakho. Kuyinto elula futhi empeleni imifino. Kodwa izitshalo zemifino ziyaziwa ngezibalo zazo ezincane nokukhanya emzimbeni wonke! Ukunamathela kulokhu kudla kulula kakhulu. Ungadla kunoma imuphi umkhiqizo onjalo imikhiqizo:
- zonke izinhlobo zokusanhlamvu ngesimo okusanhlamvu, isobho, njll;
- noma yikuphi ubhontshisi - i-peas, i-lentils, ubhontshisi bezinso (ngempela - amaprotheni yemifino);
- noma yisiphi isithelo;
- yonke imifino ngaphandle kwamazambane.
Kulo lokudla kukhona ukuvinjelwa okuqinile - ushukela nesinkwa. Kodwa-ke, ngezinye izikhathi ungakwazi ukukhokhela uhlamvu lwesinkwa, kodwa ukolweni, isinkwa esimhlophe - kakhulu asifisi!
Ungadla ngale ndlela uze ufinyelele isisindo esifunayo. Ukwengeza amaprotheni wesilwane esikhathini esizayo kufanele kube ngokucophelela futhi uqiniseke ukuthi ulawula isisindo ukuze ugweme ukuzuza okusheshayo (uma ngokuzumayo ngokushesha emva kokudla ukhetha ukuhlasela shish kebab - lokhu kuyoba iphutha). Ukulawula ukudla kwe-caloric yokudla ekudleni kwe-carbohydrates, amatafula e-caloric wokudla kwemifino nezithelo (emva kwakho konke, kufanele ibe yizingxenye eziyinhloko zokudla).
Ukudla - usuku lwamaphrotheni, usuku lwe-carbohydrate
Lokhu kudla "okuminyene" kudinga ukwenza ukulungiswa okuncane ohlelweni oluchazwe ngenhla. Izinsuku ezingavamile kufanele zidlule ngendlela echazwe ekudleni kwangaphambilini, kodwa ngisho nesidingo sokunikela ukudla kwamaprotheni. Inyama, izinkukhu, inhlanzi, ushizi, amaqanda, i-cottage shizi nemikhiqizo yobisi kungeniswa ngaphandle kwekhasi elincane, elihle, elimnandi nemifino. Ukudla okunjalo kunikezwa kalula, futhi ungahle ulahlekelwe isisindo kuwo uma nje uthanda.
Yiqiniso, ezinsukwini zamaprotheni kudingeka udle inyama ebilisiwe noma ebhakawe, hhayi isoseji.
I-carbohydrate idla abagijimi
Lokhu kudla kuthiwa ukudla okunye kokunye kwe-carbohydrate, futhi kuyathandwa emvelweni wezemidlalo ngoba kukuvumela ukuthi unciphise inani lamafutha angaphansi, ngenkathi ungahlukanisi nemisipha.
Isikhathi sonke esihlala kuso (singasuka emasontweni amabili kuya ezinyangeni eziningana) sihlehliselwe emigqeni yosuku olunezinsuku ezine, futhi ngalesi sizathu ukutholakala kwekhalori kubalwa:
- Izinsuku ezimbili zokuqala zomjikelezo zingaphansi kwe-carbohydrate (nge-1 kg yesisindo 0.5-1 g, ibalwa ngayinye).
- Usuku lwesithathu luyakwandisa kakhulu inani lama-carbohydrate (ngo-1 kg wesisindo - 4-5 g we-carbohydrates).
- Usuku lwesine lulinganisela (kokubili amaprotheni nama-carbohydrate kudingeka adle amagremu ama-2-3 kilogram ngayinye yesisindo).
Isisindo kulokhu kudla siya kancane, kodwa amaqabunga. Ezinsukwini ezimbili zokuqala zomjikelezo, kufanele
Abaningi abakwazanga ukulahlekelwa isisindo kulokhu kudla ngesizathu esilula - bavilapha ukubala amakholori. Ukuze uphumelele ohlelweni olunjalo, kubalulekile ukugcina idayari yokudla futhi ubala ngokucophelela kokubili ukhalori nezinkomba zamaprotheni, amafutha kanye nama-carbohydrate. Lokhu kungenzeka kuphela uma ugcina idayari engxenyeni ye-intanethi, yona ngokwayo ezobala imingcele edingekayo. Uma ungakakulungeli ukuzinikela okunjalo, kungcono ukungathathi lolu hlelo.