Ukutya ngaphandle kwe-carbohydrate

Ukutya ngaphandle kwe-carbohydrates, okanye ukutya okuphantsi kwe-carbohydrate yindlela yokutya eyakhiwa ekunciphiseni ukungena kwe-carbohydrates (ngakumbi ilula). Ngombulelo kwindlela enjalo yamandla, unokulwa ngokukhawuleza ubunzima obunzima , umise umzimba (kubadlali) okanye ukwakha ubunzima bemisipha.

Yintoni eyenza ukutya kunye nomda we-carbohydrates?

Njengoko uyazi, i-carbohydrates iyona hlobo elona hlobo "lweoli" yomzimba wethu, indlela elula yokufumana amandla. Ngexesha lokutya kwakho ezininzi ze-carbohydrates, umzimba ufumana amandla kubo. Ukukhawulela lo mthombo, unyanzela umzimba ukuba ukhange ezinye iindlela zokunondla, okubangela inkcitho esebenzayo yoluhlu lwamafutha asele ngaphambili. Lo ngumbane "ogcinwe" umzimba oqokelele ukuwusebenzisa ngexesha lokutya akufumaneki. Ngaloo ndlela, ukutya okuncinci kwi-carbohydrates kunokunciphisa ngokunyanisekileyo ngaphandle kokuziva ulambile.

Ukutya ngaphandle kwe-carbohydrates akulona igama elifanelekileyo. I sixhobo sendlela yokugaya inyama yinto yokuba ayikwazi ukufumaneka kwiprotheni yokondla yedwa. Ufuna i-fiber, kwaye ifumaneka kwizityalo kunye nezolimo, eziquka i-carbohydrates. Nangona kunjalo, ii-carbohydrate zintlobo ezahlukeneyo: eziyinkimbinkimbi kwaye zilula, kwaye kufuneka uzilahle phantsi okokuqala. Ukwahlukana phakathi kwabo kuku:

1. I-carbohydrates edibeneyo iguguzwa ngokukhawuleza, ngokukhawuleza kumnika umntu amandla, ngenxa yintoni umphumo we-saturation ende. Ziluncedo kumzimba, zizityebi kwifiber kwaye kufuneka zibe khona ekudleni. I-carbohydrate edibeneyo ifumaneka kwiiziza, imifuno.
2. I-carbohydrate elula i-carbohydrates, amandla avela kuyo ngokukhawuleza. Baqumbisa iishukela zegazi, ezenza ukuba zihlale zidla, ngenxa yokuba kunzima ukunamathela kuyo nayiphi na inkqubo. I-carbohydrate elula ifunyanwa kwishukela, zonke iintlobo zeekesekiti, yonke imveliso yeparafini.

Ukutya kweprotheni ngaphandle kwe-carbohydrate kukutya apho i-carbohydrate elula engekhoyo. Ezinye zeengxaki ezikuyo kufuneka ukuba umzimba uphelele ngokukhawuleza ukutyalwa kweeprotheni. Kufuneka kuqatshelwe ukuba ukutya okunjalo kuyaphikisana kubantu abaneengxaki ezintso.

Ukutya ngaphandle kwe-carbohydrate: imenyu

Ukutya okuphantsi kwe- carbohydrate eyenzelwe ukunciphisa umzimba kufuneka kube ne-1 g yeprotheni nganye ngekhilomitha yesisindo sakho. Ukuba ubandakanyeka kwimidlalo, ke lo mfanekiso kufuneka unyuke ube ngu-1.5 g weprotheni. Kwindleko yeekhilogram ezingama-60 umntu oqhelekileyo kufuneka athathe ubuncinane ama-60 gram yeprotheni, kunye nomdlali - 60 * 1.5 = 90 iiprotheyini zeprotheni.

Khawucinge ngokutya okuthethiweyo okwamkelekileyo ukutya okunjalo:

Option 1

1. Ukutya kwasekuseni: amaqanda avela kumaqanda ama-2, isaladi yekhabishi, itiye eluhlaza ngaphandle kweshukela.
2. Isidlo sasekuseni sesibini: i-apula, iglasi yamanzi.
3. Ixesha lesidlo: i-porkwente ye-buckwheat kunye ne-goulash kwenkomo yenkomo, utamatisi, iglasi yejusi yemvelo.
4. I-Snack: isiqwenga se-fat fat-fat, itiye ngaphandle kweshukela.
5. Ukutya isidlo: isifuba sebisi ephekiweyo kunye nokuhlobisa imifuno entsha, itiye ngaphandle kweshukela.

Option 2

1. Ukutya kwasekuseni: i-bulkwheat porridge, iglasi yetiyi ngaphandle kweshukela.
2. Isidlo sasekuseni sesibini: i-orange, iglasi yamanzi.
3. Ukutya: iklabishi kunye nenxalenye yeentlanzi ezilumkileyo, ikhukhamba, ingilazi yeglasi.
4. Ngomso emva kokuhlwa: ngeglasi yegour, i-cracker eyomileyo engabonakaliyo.
5. Ukutya isidlo: inyama yenkomo ebilisiwe kunye neengubo ezivela kwi-Peking iklabishi okanye isaladi "i-iceberg".

Sebenzisa le ndlela yokutya ngokucophelela, emva kokubonisana nogqirha, oya kubonisa ukuba uninzi lweentsuku onokumelana naloo nkqubo. Ngokuqhelekileyo, inokudliwa ixesha elide ngaphandle kokulimaza umzimba, ekubeni yonke imigaqo yokutya okunempilo yaqwalaselwa xa ilungiselela ukutya. Ukuba uziva ukhululekile, unokongeza iinketyambo ezimbini zesonka sokutya okanye ezinye ukutya okunempilo eziqulethiweyo.