Ukutya kwe-carbohydrate ineentlobo ezininzi: kubandakanya ukutya kwe-Kremlin, indlela ye-Montignac, ukutya kwe-Atkins, kunye nokutya kweselwandle eselunxwemeni ... Bonke babumbene ngcamango ebalulekileyo yokuba i-carbohydrates yinto emele ikhutshwe ngaphandle kokutya ngaphandle kokulimaza umzimba, ngoko yindlela elula yokuzikhusela ekubonakaleni kwamakhilogremu angaphezulu.
Ukutya ngaphandle kwe-carbohydrates: njani isebenza?
Ukukhutshwa kwe-carbohydrates kubonisa inzuzo enzima kumzimba:
- I-carbohydrates iyinxalenye yesondlo esondlo, kwaye ngokunciphisa ipesenti ekudleni kwansuku zonke, umzimba awufumani iikholori ezingaphezulu kwaye ayifuni i-fat.
- Umngcipheko we-carbohydrates ekudleni kwansuku zonke unomdla wokunciphisa ukutya. I-carbohydrates elula njengeshukela, iimveliso zepuphu, iziqhamo zokukhanya, imifuno yesitshalo kunye neziqhamo, zidilizwe ngokukhawuleza kunye negalelo elininzi lwegazi kunye ne-glucose, okubangela ukwanda kwimizinga yeshukela yegazi kunye nokunyusa i-insulin ye-ejection. Ngenxa yoko, izinga leshukela legazi lihla ngokukhawuleza, kwaye loo mntu uphinde unqobe uvakalelwa yindlala.
- Ivela kwi-carbohydrate eyenziwa ngumzimba, i-glucose, oku kuthetha ukuba ukungabi naso kubangela ukuba kuqhathaniswe ukuqokelela kwexesha elidala: okokuqala yinto ye-glycogen, kunye nezicubu zesibini ezinamanqatha (eyona njongo ephezulu).
Ngaloo ndlela, ngaphandle, okanye ngokuchanekileyo, ukunciphisa okukhulu ekudleni kwama-carbohydrates imihla ngemihla, kukukhuthaza ukutshisa idiphozi ezinamafutha kunye nokunciphisa ubunzima bomzimba.
Imenyu ye-carbohydrate yokutya
Oku akusiyo kutya kwisimo esiqhelekileyo segama, kodwa isistim esipheleleyo sokutya esinganiki izixhobo eziqinileyo kunye neziphumo ezinokukhawuleza, kodwa kubonisa ukuba ukunamathela ngokuqhubekayo kwimithetho kunye nesiphumo esisigxina kodwa sesikhathi eside kwaye esinokwethenjelwa.
Umgaqo oyintloko malunga nantoni na ngaphandle kwe-carbohydrates yokutya kukuba i-dose yemihla yeekhalori ozifumanayo kwi-carbohydrates akufanele ifike ngaphezu kweekhalori ezingama-250 (oku malunga nama-gram 60 engama-carbohydrate ngosuku). Ngaloo ndlela, ekudleni ngokukhawuleza ukuyeka iimveliso zepuphu, iipesele, ushukela, izityalo ezinomsila kunye nemifuno, utywala, zonke iintlobo zesiphuzo zoshukela kunye nezinye zokutya ezininzi kwi-carbohydrates.
Ngelo xesha livunyelwe ukuba lingalawuli ukusetyenziswa kwemveliso ngaphandle kwe-carbohydrates:
- inyama, intlanzi, iinkukhu;
- imifuno engekho-starchy kunye neziqhamo;
- iimveliso zobisi eziqingqiweyo, kubandakanya ushizi kunye noshizi.
Ngaloo ndlela, ngaphandle kwecandelo elinye kuphela, ukutya ngaphandle kwama-carbohydrate kunokusetyenziswa ngokukhululeka. Kucacile ukuba imenyu ngaphandle kwe-carbohydrates ayixhomeke kwaye ayikunyanzelanga ukuba ulahle uhlobo olusisiseko lokutya, ngaphandle kokuba, ngokuqinisekileyo, ungumntu odlayo odla kakhulu itiye kunye needyuli. Nangona kunjalo, unama-calories angama-250, ongayisebenzisa "kwiincinci ze-carbohydrates encinci.
Njengomzekelo weklasi omnye wosuku lokutya okunjalo, ungabhala uluhlu olunjalo:
- inyama ephilileyo, intlanzi okanye inkukhu;
- Ukulondoloza imifuno (ngaphandle kwesikolweni, amazambane);
- itiye okanye i-green tea ngaphandle kweshukela.
Le mveliso icetyiswa ukuba idle ngexesha lemini kwiincinci ezincinci kwi-5-6 reception. Phuza kwisithuba seyure emva kokuba ukutya kungavumelekile.
Ukutya ngaphandle kwe-carbohydrate: ukuchasene
Ukutya kwe-carbohydrates, okanye njengoko kubizwa nangokuthi, "engekho i-carbohydrate", ayifanele wonke umntu. Ekubeni kukho nasiphi na izifo ezingapheliyo kucetyiswa ukuba udibane nodokotela wakho, okanye ugqirha wezilwanyana ezifanelekileyo, ngaphambi kokuqhagamshelana nesimo sokutya esinjalo. Ukongeza, iidlo zolu hlobo alukhuthazwa ngabantu ababhekene nezi zifo zilandelayo:
- isifo sikashukela;
- isifo sesifo;
- ukunyanzeliswa.
Ukubonelelwa ukuba le ndlela yokutya kufuneka ibe yindlela yakho yobomi, ngaphandle kokubonisana nodokotela ukuba ayisebenzise ayikhuthazwa.