Ngalokhu kudla, isisindo esiningi siphume ngokushesha. Isisekelo semenyu enjalo yimikhiqizo enokuqukethwe kwe-carbohydrate ephansi. Kukholelwa ukuthi ukudla okunjalo kubangela ukuba umzimba usebenzise amafutha, ngenxa yokuthi yiziphi kilogram ezidlulayo ezihambayo.
Ukuphumelela kokudla okuphansi kwe-carb
Ochwepheshe kanye nabantu abavamile bahlola ngokuhlukile imiphumela ezuzwe ngemuva kokuhambisana nalokhu kudla. Ngokusho kocwaningo, abantu abasebenzisa lokhu kudla, banciphisa ngempela umzimba, futhi ngenxa yokunciphisa amaphesenti amathishu amafutha. Kodwa ezinye izivivinyo zibonisa ukuthi ukudla okunomsoco omncane wokulahlekelwa isisindo akuhambisani nomunye umuntu, abanye ngokuphambene bayakusho ukuthi ngemva kwezinyanga ezingu-2-3 zokuhambisana nalo mbuso, isisindo sanda kuphela.
Odokotela batusa ukuthatha isinqumo ngokusekela isimo sabo amasonto ambalwa, futhi uma kungekho mphumela omuhle, khetha imenyu ehlukile. Ukulinganisa ngesikhathi sokuhlolwa kufanele kube yisikhathi esingu-1 ezinsukwini ezingu-3-5, ngalesi sikhathi kuyadingeka ukulungisa imiphumela, ukuze ukwazi kahle ukuthi kukhona umphumela oyifunayo, noma isisindo sikhule noma sikhule.
Izimiso eziyisisekelo zokudla okuphansi kwe-carb
Uma ukhetha lolu hlelo lokudla, kufanele ulandele imithetho eminingi. Ziyinto elula futhi eqondakalayo, ngakho-ke uma usufunde ukuthi ukudla okuncane kwe-carbohydrate kusebenza kanjani, ungenza kalula imenyu yosuku ngokwakho. Khumbula le migomo elandelayo, iyasebenza ku-classical version, ezinye izinhlobo zokudla okunjalo zizohlukahluka:
- Ingqikithi yama-carbohydrate esetshenziswe ngosuku kumele ingadluli ku-10%. Esikhathini se-classical version yalolu hlelo lokudla, kukhulunywa ngokuphelele ukuthi ubungakanani bemikhiqizo enjalo akuwona ngaphezulu kuka-8%. Kodwa, ngenxa yokuthi ukudla okuphansi kwe-carbohydrate kungalimaza impilo, odokotela batusa ukunamathela ku-10%. Futhi unganciphisi ukusetshenziswa kwezidakamizwa ezicebile-carbohydrate okungenani.
- Iningi lemikhiqizo kufanele libe amaprotheni. Kunconywa ukuthi udle kuze kube ngu-70-80% kokudla okunjalo.
- Amafutha kule plan yokudla akha i-10 ukuya ku-30%. Lesi esinye isici, ngenxa yokuthi odokotela abaphiki ngaso sonke isikhathi ukuba benze umbuso onjalo. Amafutha amaningi kakhulu ekudleni angabangela ukuzuza kwesisindo.
- Utshwala obuncane-carbohydrate yokudla uphikisana. Kuvunyelwe ukuphuza ingilazi yewayini elilodwa, okungcono obomvu ngosuku. I-Vodka, i-cognac kanye nobhiya kumele kukhishwe.
Ukudla okuncane kwe-Carbohydrates - Imikhiqizo
Ukuhlanganisa imenyu yansuku zonke, kubalulekile ukuqonda ukuthi yini evunyelwe ukudla, futhi yini engcono ukuqeda ngokuphelele. Uhlu lwemikhiqizo evinjelwe ngokuphelele luhlanganisa amazambane, ubhanana, ama-sweet juice, ama-buns, ama-confectionery. Uhlu lwezithako ezivunyelwe lukhulu nakakhulu, yilokho ongayidla ngokudla okuphansi:
- inyama emhlophe;
- inhlanzi;
- isaladi eluhlaza, ukhukhamba, utamatisi, iklabishi;
- ubhontshisi;
- irayisi kanye nokunye okunye okunye;
- ama-apula, izithelo ze-citrus;
- imikhiqizo yobisi ekhwanyelwe kanye noshizi.
Ukudla Okuphansi-Carb Ukulahlekelwa Isisindo
Ukuze uqonde ukuthi ungazakhela kanjani ngokuzimela imenyu yansuku zonke, ake sibheke uhlelo lokudla lwezinsuku ezingu-1. Isibonelo sokudla okuphansi kwe-carb kubonakala kanje:
- ibhulakufesi - 200 g cottage ushizi nama-apula;
- isiphuzo - i-grapefruit noma ikhofi nge-skim ushizi;
- isidlo - izinkukhu eziphekiweyo inyama nesaladi yamakhukhamba kanye utamatisi;
- Ukudla okuncane - i-yogurt ephansi yamafutha noma amajikijolo ehlathi;
- isidlo - ilayisi esetshenziswe ngemifino, isibonelo, i-courgettes;
- isiphuzo - ingilazi ye-yogurt eqoshiwe.
Ukudla okuncane kwe-carbohydrate kusikisela ukuthi phakathi nosuku lonke umuntu uyophuza amanzi, itiye elingenayo i-sweet, eluhlaza kangcono. Inani lamanzi alinakube ngaphansi kwama-2 amalitha, ngaphandle kwalokho inqubo yokuhlukaniswa kwamafutha ngeke ivele. Ngaphezu kwalokho, ngokuntuleka kwamanzi, ukuqothulwa kungase kwenzeke, ngakho ungayinaki le mithetho, ngaphandle kwalokho uzolimaza impilo futhi ungaqedi ukhiqiza amakhilogremu amaningi.
Ukudla okuphansi kwe-carbohydrate ketogenic
Lolu hlelo lokudla lufana ne-Atkins ethandwa kakhulu. Ukudla kwe-Ketogenic ukulahlekelwa isisindo kubonisa ukuthi umuntu uzodla kuphela ama-5% ama-carbohydrates, amaprotheni angu-20 kanye no-75% wokudla okuqukethe amafutha. Ukudla okunjalo akukwazi ukunamathela njalo, kunconywa ukuba uyigcine izinsuku ezingaphezu kwezinsuku ezingu-7, ngemuva kwalokho kufanele uthathe ikhefu izinsuku ezingu-10-14. Odokotela abacebisi ukusebenzisa le mode ngaphandle kokubonisana ngaphambili.
Kukhona okunye okuhlukile kokudla okuphansi kwe-carbohydrate kwalolu hlobo. Kuqukethe ukuthi umuntu onsuku ezingu-5 usebenzisa ukudla ngaphansi kohlelo oluchazwe ngenhla (ama-5% ama-carbohydrate, ama-20% amafayili, ama-75% wamafutha), futhi kungakapheli izinsuku ezimbili usebenzisa uhlelo lwesibini. Kuhilela ukushintshela ekudleni okujwayelekile. Kudingeka udle ukudla okuphezulu kwe-carbohydrate futhi unciphise ukusetshenziswa kwamafutha. Lolu khetho luvumelekile ukuba lusebenze inyanga eyodwa, qiniseka ukuthi ubonisana nodokotela ngaphambi kwenkambo.
Ukudla okuphansi-Carb Bernstein
Lolu hlelo lokudla lunconywa kulabo abanesifo sikashukela. Ekuqaleni, ukudla kwaseBernstein kwakhiwe ukuze kunciphise isimo sabantu abanalesi sifo. Isekelwe esimisweni esifanayo, okungukuthi, ukunciphisa inani lokudla kakhulu kwe-carbohydrate ekudleni. Kunconywa ukuba ungadli okungaphezulu kuka-50 g yemikhiqizo efanayo, abanye abantu futhi nhlobo banciphise isabelo sabo ku-30 g.
Ukudla okuphansi kwe-protein ephansi
Lolu hlobo lokudla lufana nokukhetha okuvamile. Ngisho negama - ukuphakama okukhulu kwamaprotheni ekudleni isisindo, kusho ukuthi inani lamafutha kanye ne-carbohydrate lizoncishiswa. Kucatshangwa ukuthi isabelo semikhiqizo yamaprotheni siyoba ngamaphesenti angama-75-80, ukusetshenziswa kwamanzi kuzokhula kuze kufike ku-2 amalitha ngosuku. Ama-carbohydrates ekudleni ayokwehliselwa ku-10-12%, namafutha angama-8-10%. Kufanele kukhunjulwe ukuthi ukudla okunjalo kungaba nomthelela omubi empilweni, kufanele uhlole ukuhlolwa ngaphambi kokudla ukudla okunjalo bese uxhumana nodokotela.
Ukudla okunamafutha okuphansi
Lokhu kuyinhlobonhlobo yokudla okunomsoco we-ketogenic. Inkambo yokusebenzisa okunjalo ayidluli izinsuku ezingama-30, kufanele iqaliswe ngemuva kokubonisana nodokotela. I-low-carbohydrate yokudla okunamafutha aphezulu isekelwe kule migomo elandelayo:
- inani lamaprotheni linciphisa laba ngama-25-30%;
- isabelo sama-carbohydrate singama-15%;
- kumafutha ngu-55-60%.
Ukudla okuncane-ama-carbohydrate - ukuphikisana
Kwezinye izifo, ukusetshenziswa kwanoma yiluphi uhlobo lokudla okunjalo akuvumelekile, uhlu lubandakanya:
- izinso zezinso;
- isifo senhliziyo;
- i-dysbiosis;
- ukuqunjelwa okungapheli.
Ngisho noma umuntu engenazo izifo ezinjalo, kufanele uqaphele ngokucophelela impilo yakho ngenkathi ebheka enye yezinketho zokudla okunjalo. Odokotela bathi isimo sezempilo singashuba kakhulu, ngenxa yokungalingani ekudleni, ngakho-ke kufaneleka ukwazi ukuthi yiziphi izimpawu ezibonisa isidingo sokuphazamisa inkambo futhi uxhumane nochwepheshe.
Ukulimaza ukudla okuphansi kwe-carb kungabangela lokhu:
- ukuqala kokuqothulwa ngenxa yefayibha enganele kwimenyu yansuku zonke;
- izinkinga ngesistimu ye-genitourinary ebangelwa inani elincane lomkhuhlane;
- ukuphulwa kwesizinda se-hormonal, kubonakala ekubukeni kwe-acne, ukulahlekelwa izinwele, ukungahleleki kokuya esikhathini kwabesifazane.
Uma kunoma iyiphi yalezi zimpawu zenzeka, lolu hlelo kufanele luyeke, kungenjalo isimo sempilo sizobe sibi kakhulu. Ngalunye lwalezi zici kubonisa ukuthi umuntu akafanelanga ukudla, futhi kufanele ushintshwe ngokuphuthumayo. Odokotela bayeluleka ngaphambi kokuqala kwenkambo yokuhlola futhi bahlolisise, ukuze ukwazi ukuthi ukwehla kwesabelo se-carbohydrate emzimbeni kuzoveza nokuthi ngabe lokhu kuzobangela ukubonakala kwezifo.