Namhlanje siza kuthetha malunga nokutya, ukusetyenziswa kobuchule besayensi. Kuyinto yokutya kwezemidlalo yokutshisa amafutha kunye nesakhiwo somzimba. Wavavanywa waza waqulunqa kwiYunivesithi yaseConnecticut, phantsi kolawulo lwe-dietician Jeff Wolek. Ingundoqo yesondlo ilula - ukunciphisa i-caloric intake ngokunciphisa ukungena kwe-carbohydrates.
Imithetho ebalulekileyo
Ngokusemgangathweni, kukutya kweprotheni yokutshisa amafutha, ngenxa yokuba loo mafutha angabonakaliyo atshiswa njengotshintsho lweglucose, ukuhlangabezana neemfuno zamandla zomntu.
- Kufuneka udle iiprotheyini eziphezulu kwixesha ngalinye. Oku kuya kukuvumela ukuba ugcine ingqiqo yexesha elide, uchithe iikhalori kwi-digestion, kwaye ungayi kushiya umonakalo kunye nemisipha.
- Musa ukoyika amafutha. Iidlo okanye "iiluncedo" amafutha anokuvumela ukuba ukhawuleze uhlakulele umqondo wokuzondla, uncedo lokulawula ikhalori.
- Imifuno - ubuncinane amaxesha amane ngosuku. Kodwa ke imifuno engekho-starchy, engenzi negalelo ekunqandeni kunye neekhilogram ezingaphezulu.
- Nika iswekile kunye nesitashi. Oku kuthetha ukuyeka isonka, iibisiki, iigakes, iitapile, i-soda, ilayisi kunye neembotyi. Zonke ezi zinto ziqulethe i-carbohydrate eninzi ngokutya kwethu ukutshisa ioli. Ukuba ilebula ithi ngaphezu kwama-5 amagremu e-carbohydrates ngokukhonza - musa ukuyithatha, ukuba uyidla kwivenkile yokudlela - qi niseka ukuba isitashi kunye noshukela azizona izithako eziphambili zesitya.
- Ukuba ufuna ukuhlala ekudleni, ungabala iikhalori, unike ama-berries, iziqhamo kunye nobisi. Ukuba ubala, uvumelekile ngemini: ½ i-cup cup, 1 ingilazi yobisi, ½ indebe yeziqhamo.
Imenyu
Ngoku, siya kuzwakalisa uluhlu lweemveliso ezikhethwa kwizinto zokutya ezemidlalo zokutshisa i-fat fatcut.
1. Iiprotheni eziphezulu:
- yenkomo;
- ngulube;
- intaka;
- i-whey kunye neprotheni ye-casein;
- maqanda;
- ushizi;
- intaka.
Njengoko kuthethwe kwiYunivesithi yaseConnecticut, iprotheni e-1 igxotha kwi-whey okanye iprotini ye-casein, awuyi kuphazamiseka.
2. Imifuno engekho emasini:
- i-broccoli;
- isipinashi;
- Iqhuma iBrussels;
- artichokes;
- utamatisi;
- ihlunu;
- ikholifulawa;
- amakhowe;
- zucchini;
- pepper;
- i-asparagus;
- isilimo;
- ukhukhamba.
3. "Iimveliso" ezifanelekileyo:
- ioli nempahla yeoli;
- ioli;
- ibhotela;
- amantonga;
- ikhonkco;
- avocado;
- ukhilimu omuncu;
- ukhilimu.
Ngaba kunzima ukuba ube nesondlo esinjalo? Ngokuqinisekileyo, kunene kakhulu. Kodwa khumbula: unokuzidla ngokutya okunomtsalane kuphela xa uthe wenza okuninzi kwaye usebenze ngamandla onke.