Abantu abaninzi abaphupha ukukhupha iipilisi ezingaphezulu, bafuna isicwangciso esisondlo sokutya esiza kukuvumela ukuba ulahlekelwe isisindo, kwaye ungakhathazeki yindlala. Okwangoku, iisistim ezithandwayo ziyondlo olufanelekileyo (PP) kunye ne-protein-carbohydrate alternation (BUD), nganye leyo inezinzuzo kunye nezibi. Ukuze ufumane oko kukuhle ukulahlekelwa isisindo PP okanye BEACH, makhe siqwalasele iimpawu zezicwangciso zesondlo.
Izinto ezisisiseko zePP ukwenzela ukulahleka kwesisindo
Enyanisweni, le nkqubo isicwangciso sokutya apho umntu enqaba okanye ngokunciphisa kakhulu ukusebenzisa "ukulimala" okuhlukahlukeneyo (iiswidi, iigleke kunye ne-bhotile kunye ne-cream cream, i-sausages, ukutya okukhawulezayo ), kwaye uzama ukugcina isantya somhla wekhalori kunye nokulandelela ukubunjwa ukutya. Isiseko sesondlo esifanelekileyo sisilinganiselo seeprotheni, amafutha kunye ne-carbohydrates, ngokuqinisekileyo umntu kufuneka enze imenyu ngosuku ukuze ukutya kuqule izitya apho i-10-15% yimihla, i-30-40% yee-carbohydrates eziyinkcitho, 45-60% kwiiprotheni.
Ukuba uhambelana nePP, inani lokutya kwimihla ngemihla (zonke izidlo eziza kuboniswa kwimenyu yemihla ngemihla) zihlulwe zibe zi-5-6 zokumkela, kukholelwa ukuba ngale ndlela ungakuphepha ukubonakala kwendlala, ukukhawuleza isantabolism, ukuthintela ukutya ngokutya.
Izinto ezisisiseko
Ukuba le nkqubo yesondlo iyagcinwa, kufuneka yenziwe ukwenzela ukuba kwiintsuku ezimbini zokuqala umntu asebenzise ukutya kweeprotheni kuphela kunye nemifuno engekho-starchy (usuku lweprotheyini), omnye umhla kuphela ukutya kunye ne-carbohydrates edibeneyo (umhla we-carbohydrate), umzekelo oatmeal, kufuneka udliwe. Emva koko, yenze enye iprotheni ngosuku, kunye nosuku lokutya kwisicwangciso esixubekileyo, oko kukuthi, ukutya kokubili ukutya kunye ne-carbohydrate. Ukongezelela konke ukuphinda, okuyiintsuku ezimbini ze-albuminous, 1 carbohydrate, 1 albuminous, 1 ixutywe.
Ubude bokuthotyelwa kwesi sikimu sokutya kuxhomekeke kwimimandla ethile yendalo. Omnye uvakalelwa xa ekhangelekile UKUBA, umntu unobuthathaka kunye nentloko.
Yintoni engcono - i-BS okanye iPP?
Iingcamango zeengcali kunye nabaye bazama zombini iinkqubo zokutya bahlulwe. Nangona kunjalo, abaninzi abafayo, baphendule umbuzo wokukhetha i-BEACH okanye i-PP, banombono wokuthi ukutya okunempilo kukunyamekela umzimba, kunye nokutshintshwa kweprotheni-carbohydrate kungasetyenziselwa iiveki ezi-1-2 kuphela, ukwenzela ukuba ulungelelanisa "udidi oluthile" kuya kunceda ukukhawulezisa i-metabolism kwaye ilahlekelwe iikhilogram ezimbalwa zokukhawuleza ngokukhawuleza.
Kufuneka kuqatshelwe ukuba nabalandeli be-BEACH bayaqaphela ukuba le nkqubo yombane ayikwazi ukuyenza rhoqo, oko kukuthi isenokusetyenziswa kuphela ngezikhathi ezithile. Kwamanye amaxesha, kulungile ukusebenzisa isondlo esifanelekileyo, oku kunceda ukulahlekelwa ngamapounds angaphezulu.
Enye inguqu yokutya, ebonwa ngumbono wezondlo uya kusebenza ngokufanelekileyo, kukuqala ukulahlekelwa ubunzima ngokuqwalasela iintsuku ezingama-5 ze-BUCK, okwenza utshintsho kwisondlo esifanelekileyo, kwaye kanye emva kweeveki ezimbini ukuya kwe-1-2 ukulungiselela ukukhulula iintsuku, umzekelo, i-kefir okanye i-watermelon. Ngokweengcali, le ndlela iza kunceda ukulahla iipilisi ezingaphezulu ngokukhawuleza, kuba ekuqaleni umntu uya kukhawuleza isantabolism (iintsuku ezingama-5 I-BUCK), ngoko ukunciphisa ukungena kweekhalori, amafutha kunye nama-carbohydrate alula ukuya kwisigqirha (isondlo esifanelekileyo), kwaye ngokuphindaphindiweyo iya kuqhubekisela phambili ukukhawuleza imetabolism nokuhlambulula umzimba ngoncedo lweentsuku zokuzila.
Ukuqulunqwa, kuya kuqatshelwa ukuba ukuhlanganiswa kwamanqanaba amandla amaninzi kulunge, njengoko ngamnye wabo unelungelo. Ukuhambelana nesicwangciso esisodwa sokutya, unokubandezela impilo yakho, okanye ulahle umzimba kakhulu.