Ukunciphisa inani le-carbohydrates ekudleni kwakho yindlela efanelekileyo yokunciphisa umzimba. Ngokuqhelekileyo, le ndlela inceda ekunciphiseni ukutya kwaye kubangela ukuba "ukuzenzekelayo" ukulahleka kwesisindo. Ngaphezu koko, ulawulo olufanelekileyo lwe-carbohydrates luphelisa isidingo sokubala iekhalori kwisahlulo ngasinye sokutya esidliwa imihla ngemihla.
Kutheni kubalulekile ukunciphisa inani lama-carbohydrate?
Kwiminyaka embalwa edlulileyo, amagunya endle ye-dietetics ancelise ukunciphisa i-caloric intake kwaye iguqule ekudleni okuphantsi kwamafutha.
Kodwa ingxaki kukuba oku kutya akusebenzi. Nangona abantu bekwazi ukunamathela kuyo, abafumani iziphumo ezibonakalayo. Enye indlela efanelekileyo kukunamathela kwisidlo se-carbohydrates ephantsi ixesha elide. Oku kutya kunciphisa ukusetyenziswa kweeshukela kunye nesitashi (isonka, i-pasta, njl.), Kwaye ubeka endaweni yeprotheni kunye namafutha.
Iintlawulo ze-carb low diet are not only loss loss weight. Ukusetyenziswa kwamandla e-carbohydrates kunciphisa intshukela yegazi, uxinzelelo lwegazi kunye ne-cholesterol.
Zingaphi i-carbohydrates kufuneka zidliwe ngosuku zixhomekeka kwixesha, ubulili, umzimba, inqanaba lomsebenzi wokuzilolonga, inkcubeko yokutya kunye nesimo sangoku sokutya.
100-150 amagremu e-carbohydrates ngosuku
Oku kukungenisela ngokuthe ngqo kwi- carbohydrates . Oku kwanele abantu abanomyinge ophakathi kunye nabasebenzayo, kubabo abaphila ngendlela ephilileyo yokugcina ithoni yabo.
I-carbohydrate enokuyidla kulo mzekelo:
- yonke imifuno ngaphandle kwemithintelo;
- ezimbalwa iziqhamo ngosuku;
- ukutya okuncinci (umzekelo, iitapile, ilayisi, i-oats).
50-100 amagremu e-carbohydrates ngosuku kuyimfuneko ukulahleka kwesisindo ngaphandle komgudu omkhulu. 20-50 amagremu e-carbohydrate ngemini yindlela yokukhetha abafazi abafuna ukukhawuleza ukunyuka kwesisindo, obhekene ne-bulimia okanye abanesifo sikashukela.
Nangona kunjalo, kufuneka kukhunjulwe ukuba ukutya okuphantsi kwe-carbohydrate akubikho umnxeba wokuyeka ukuthatha i-carbohydrates ngokupheleleyo. Ukuchaswa kwabo kubangela ukungalingani kwaye kuphazamise ukusebenza kakuhle kwendalo.