Ukuba uthe wagqiba ekubeni utshintshe umzobo wakho, ungazama iprotheni, okanye ukutya okungewona i-carbohydrate. Kubalulekile ukuba siqaphele ukuba oku kungento engavamile kwindlovu yabantu, kwaye iiprotheyini ezigqithisileyo ziyanceda kakhulu umzimba, ngoko akuyimfuneko ukutya njalo. Ngaphambi kokusebenzisa inkqubo, qhagamshelana neengcali. Ukutya kukuphikisana ngqo nalabo baneengxaki ezintso.
Sisiphi isiseko semenyu yesidlo se-carbohydrate?
Isiseko salo mlo ngumgaqo wokunciphisa ukusetyenziswa kokutya kwe-carbohydrates - akuyiyo imfihlo ukuba oko kukubangela ukubonakala kwamanqatha emzimbeni. Oku kutya kukuthandwayo, kuba nangona ungeyi kulamba, ubunzima buya kuhamba ngokukhawuleza.
Ukutya okunjalo kuphela abo bavezwa ngokucokisekileyo kunye nenjongo, kuba kuya kubakho ukubala inani leeprotheni, amafutha kunye nee-carbohydrates ezidliwayo kunye nokugcina idayari yesondlo. Kwimimandla yezemidlalo, ukutya kwe-carbohydrate kunye nemenyu yayo eqinile kuthiwa "ukumiswa", kuba luhlobo lokutya olunceda ukunciphisa amanqamzimba omzimba, kwaye kunye nokuzibandakanya kunceda ukususa umgca weoli kunye nokwenza izicathulo ezintle zivuleke ngakumbi.
Umhla uvunyelwe ukuba udle ukuya kuma-40 amagremu e-carbohydrates, yonke into yokutya kufuneka ibe ngamaprotheni. I-carbohydrates iyona yintloko yamandla, kwaye xa ingafumaneki, umzimba uqala ukusebenzisa i-deposit deposits.
Kubaluleke kakhulu ukutya okunjalo ukusela ubuncinane ii-2 ilitha amanzi ngosuku. Ngaphandle koko, kuya kuba nzima kakhulu ukuba umzimba uphinde wakhiwe ngendlela entsha. Thatha ukutya ngexesha eliqhelekileyo, kwiincinci ezincinci kulo lonke usuku, kunye nesidlo sokugqibela esenzeka ngexesha langaphaya kwama-3-4 iiyure ngaphambi kokulala.
Ukutya okungekho-carbohydrate yokulahleka kwesisindo - imenyu
Ukutya kunye nokutya okunjalo, unokuquka nayiphi na iprotheni, kodwa kunye nayo yonke imveliso iya kuba nzima. Ngoko, ukuba ungayisebenzisa naziphi na izinto:
- inyama ephilileyo - yenkomo, inyama, umdlalo;
- iintlanzi ezityebileyo;
- inkukhu, i-turkey;
- iimveliso zobisi ezincinci;
- amaqanda enkukhu kunye nezigwaca;
- I-fat cottage cheese ephantsi kunye noshizi.
Ukongezelela, kubalulekile ukuqwalasela uluhlu lweemveliso, ukwamkela okuvunyelwe ngokuthe ngqo:
- nayiphina imveliso yomgubo-isonka, i-pasta, i-dumplings, i-pastries, i-pancake, njl.;
- zonke iishukela ezintle, ubusi, i-jam, i-tshokoleta, i-curd mass kunye ne-yogurt elimnandi, njl.;
- naluphi na utywala;
- iziphuzo ezinomsoco - i-soda, ijusi, njl.
- naziphi na iziqhamo.
Iimveliso ezingabandakanywa kwiluhlu lokuvalwa, zingancedisa ngokuthe ngcembe iprotheni yokutya.
Ukutya okungekho-carbohydrate - imenyu ngemini
Ukusebenzisa imenyu esondeleyo yokutya kwe-carbohydrates iyona nto ingcono emva kokubonisana nogqirha kwangaphambili, kuba kwezinye izifo ezifana nokutya kunqatshelwe (ikakhulukazi ngesifo seengtso).
Umzekelo 1
- Ukutya kwasekuseni: indebe yekhofi ngaphandle kweshukela, isiqingatha sefestile, iqanda.
- Isidlo sasekuseni sesibini: isiqwithi seshizi okanye i-fat- cottage cheese ephantsi.
- Ukutya: isaladi eluhlaza kunye nenkukhu ephilileyo, ijusi.
- I-Snack: isiqingatha se-grapefruit.
- Ukutya isidlo: intlanzi yeentlanzi kunye namakhukhamba.
- Emva kokutya: iglasi ye-kefir.
Umzekelo 2
- Ukutya kwasekuseni: amaqanda ambalwa, i-sea kale, itiye.
- Isidlo sasekuseni sesibini: i-orange
- Ixesha lesidlo: inyama yenkomo kunye ne-zucchini kunye neetatayi.
- Ngomso wamasala: i-orange, itiye.
- Ukutya isidlo: Inkukhu yenkukhu kunye neklabishi.
- Emva kwesidlo sakusasa: iglasi ye-yazhenka.
Umzekelo 3
- Ukutya kwasekuseni: i-low fat fat cottage shiese, itiye.
- Isidlo sasekuseni sesibini: 2-3 tangerines.
- Ukutya: isaladi yemifuno, isiqwenga senyama (inyama, inyama yenkomo).
- I-Snack: yogurt.
- Ukutya isidlo: iintlanzi eziphekwe ngemifuno.
- Emva kwesidlo sakusihlwa: i-yogurt engabonakaliyo.
Ixesha elide apho unokubambelela kuloku kutya kuyintsuku ezi-7-10. Emva koko, kulungele ukutshintsha kwisondlo esifanelekileyo kwaye uqhubeke nokuqeqesha. Umjikelo unokuphindwa kwakhona ngenyanga ezayo.