Lokhu kudla akulula njengokusika isinkwa nokuthenga i-low-carb ice cream
I-carb ephansi yokudla ingaba yimpumelelo kakhulu ekunqobeni amafutha amaningi, futhi izifundo zibonisa ukuthi zingasiza ekunciphiseni ingozi yokumelana nesifo sikashukela nesifo sikashukela. Njengoba iqeda ukudla esinesifiso sokudla ngokweqile (ungasho yini ukuthi isinkwa sezinkwa?), Usuqede ukuzisindisa amathani ama-khalori. Futhi kusukela i-carbs spike ushukela wegazi, uzoba namazinga amaningi azinzile, futhi.
Kodwa-ke, njengokudla okuningi, kunezinye izikhubekiso ezivamile ongase ungene ngazo lapho uqala lokhu kudla okukhethekile okuvimbela ukudla okuthile. Kusukela ekulindeni ukuthi maduze imiphumela izothatha ngokweqile kwamanye ama-macronutrients ekuhlulekeni ukuhlela, ezinye zalezi zimo ezimbi zingaphazamisa izinhloso zakho ezinhle kakhulu ekudleni okuphansi kwe-carb.
Kodwa akudingeki ukuba! Nazi amaphutha angu-10 avamile kakhulu ekudleni okuphansi kokudla kanye nokuzigwema.
Ukudla kakhulu amaCarbs ambalwa
Ukunciphisa i-carb ephansi, kuyilapho kungase kubonakale kuyichaza okokuqala, kunama-nuances nemininingwane ebalulekile ukugcina engqondweni yakho impumelelo yakho. Ukuze ugcine ukudla okunempilo ngenkathi uhamba ngaphansi kwe-carb, kubalulekile ukuqinisekisa ukuthi uthola inani eliphilile lama-macronutrients (amaprotheni, amafutha, nama-carbs).
Khumbula, i -carb ephansi ayisho akukho-carb . Imifino, kokubili i-starchy non-starchy, iqukethe ama-carbohydrates, njengoba izithelo nezinye ukudla okunempilo okumele udla
Uma udla ama-carbs ambalwa kakhulu ekuqaleni, ungase uhlaselwe i- carb crash futhi unqume ukuthi i-carb ephansi ayikho. Lokhu kuyamahloni lapho ukulungiswa okulula noma amabili kungakuthola ngokuqala ngokukhululeka kumvuzo omkhulu ekupheleni kwawo.
Ukudla ngokweqile "Okuvunyelwe" Ukudla
Ngenxa yokuthi ugcina i-carbs yakho ephansi (noma yikuphi phakathi kwamagremu angu-50 kuya kwangu-100, kuye ngezinga lakho lokuzivocavoca), ungase uzithole uzama ukuthola amanye ama-macronutrients akudingeki uwenze, njengamaprotheni namafutha.
Lokho kuvame ukusho ukunqoba phezu kwenyama kanye noshizi, okungenayo kuphela izingozi zempilo, kodwa futhi kungenza ukutholakala kwesisindo njengoba lezi zokudla ziqukethe ama-khalori amaningi.
Ngakho ukuya i-carb ephansi akuyona ilayisensi yokudla okuningi kwalokhu kudla njengoba ufuna. Kunalokho, landela i-piramidi yokudla ephansi-carb ukuthola inani elihle lama-macronutrients futhi uvumele ukudla kwakho kube ngumqondisi wakho-udle uma ulambile futhi ume lapho ukhululekile.
Ukuhlelwa kwemifino
Ngokuphindaphindiwe, abantu bathi abazizwa kahle ukudla ukudla okuncane ema- carbohydrate . Futhi, kubonakala sengathi badla cishe akukho mifino noma izithelo. Lokhu ngeke kusebenze ngokuhamba kwesikhathi.
I-pyramid ephansi-carb inemifino esisekelweni. Ngamanye amazwi, kufanele udle okuningi kunanoma yimuphi omunye ukudla!
Izithelo, futhi, ikakhulukazi izithelo ezincane ushukela, zinendima ebalulekile ekudleni okuphelele okuphephile . Futhi lezi zokudla okunempilo kakhulu ziqukethe ama-micronutrients umzimba wakho udinga ukusebenza kahle futhi uhlale uphilile-ngakho ngeke nje usize uhlangothi lwakho. Bazohamba futhi bahambe isikhathi eside ekuvimbeleni izifo ezingelapheki.
Njengomthetho, isigamu ipuleti yakho noma ngaphezulu kufanele igcwaliswe nemifino. Landela lawa mathiphu okulungiselela ukufaka ama-veggies amaningi ngosuku lwakho.
Ukwesaba Amafutha
Ukuziqeda amafutha kuyingozi njengokudla ngokweqile njengamafutha enempilo kuyisici esibalulekile sokudla okunempilo. Naphezu kokuthi i-"fat fat" fad iye yahlukaniswa kabanzi futhi amafutha enempilo aye aboniswa ukuthuthukisa konke kusuka ku-cholesterol ephezulu kuya empilweni yobuchopho, cishe usuku luyahamba ukuthi awuboni noma uzwe umyalezo omubi ngamafutha ukudla. Lokhu, nesifiso sokwehla isisindo ngokushesha, kungenza uzame inguqulo ephansi ye-fat ye-carb low diet.
Ekuqaleni, ungabona imiphumela uma usebenzisa amafutha akho amaningi (ngokuphambene nokuwudla).
Kodwa-ke, ukulahleka kwamafutha kunganciphisa futhi ungabe usulambile kakhulu uma ungafaki amafutha ekudleni kwakho.
Akukho okuzochitha isidlo sokudla ngokushesha kunokulamba. Ngakho ungavumeli lokhu kwenzeke kuwe. Yiba nesigamu se-avocado ngamaqanda akho bese ugqoka ama saladi akho ngokugqoka amafutha omnqumo.
Ukukhohlwa i-Fiber
Ukudla imifino nezithelo ezanele kuhamba phambili ekuqinisekiseni ukuthi uthola i-fiber eyanele ekudleni kwakho, okungavimbela ukuphazamiseka kwamathumbu, njengokuqothulwa nokubhula abantu abavame ukubhekana nakho lapho bekhipha ama-carbohydrate aphakeme, ukudla okuphezulu (cabanga ngamabele amazambane).
Zijwayeze nge- high-fibre, ukudla okuncane okuphansi (okuningi zazo zingatholakala endaweni yokukhiqiza, ngakho qiniseka ukuthi uhamba lapho!), Futhi izinhlobo ezahlukene zefayibha udinga ukuthola usuku ngalunye. Futhi, ungase ufune ukugcina i-high-fibre flax ne-chia imbewu, kanye ne-low-carb bran cereal, njenge-All Bran, esandleni sakho uma uthola isipele.
Ukuntuleka kokuhlela
Uma uqala ukuqala indlela entsha yokudla, ngokungangabazeki uzogijimela emikhubeni endala edinga ukuguqulwa ibe yintsha enempilo. Ngeke usakwazi ukushaya umshini wokuthengisa noma ukushayela. Lokhu kuyinto enhle. Ukumisa isikhashana ukucabanga kabusha ngemikhuba yethu kuyisinyathelo esakhayo ekwenzeni ngcono empilweni yethu.
Kodwa, ekudleni, kubalulekile ukuhlela ngaphambi kwesikhathi kuze kube yilapho imikhuba yakho entsha ivela ngokwemvelo. Akukho lutho oluzochitha izinhloso zakho ngokushesha kunokuba uqaphele ukuthi ulambile kodwa ungazi ukuthi yini ongayidla, awunayo efrijini, noma awunaso isikhathi sokupheka.
Ukudla-ukuhlela ngaphambi kokuba udla ukudla, kanye nokupheka ukudla-okukhetha usuku olulodwa lwesonto ukwenza imishini yokudla ongayidla kuyo yonke isonto-kungaba amathuluzi omuhle kakhulu ukuqinisekisa ukuthi uhlale unokudla ngesikhathi esilungile . Kanti futhi, ukugcina ukudla okuncane okuphephile kuyisimo esihle.
Ukungena kuRuth
Kukhona abantu abadla izinto ezifanayo usuku nosuku futhi bathanda ngaleyo ndlela. Kodwa ngokungaqondile, iningi lethu lifana nokuhlukahluka futhi lizokhathala ngokushesha uma lokho kungakhiwa ngendlela esidla ngayo.
Kunezindlela eziningi zokugwema ukukhwabanisa okuphansi . Asikho isizathu sokungadli ukudla okunhlobonhlobo futhi, empeleni, ukudla okunhlobonhlobo kungcono kube ngcono kithi.
Zonke izitshalo emhlabeni zinezinketho ezisezingeni eliphansi. Udinga nje ukweqa isitashi noshukela. Kanti futhi izitsha eziningi zingahle zibe "yi-de-carbed."
Ukuhlaselwa Kwamahloni Okudla "Okuphansi-I-Carb" Okuphawulwe Packaged
Qaphela i-low-carb ice cream, i-bar substitution bars, nezinye "ukuphatha" ezibhalwe phansi-carb noma mahhala. Ngokuvamile ziqukethe izithako ezifana ne- maltitol , okumbi kakhulu njengoshukela ngezindlela eziningi.
I-Maltitol i-carbohydrate ethinta ushukela wegazi . Ngokuvamile, imikhiqizo ekhuluma nge " carbs net " noma "impembe carbs" yayo kufanele ihlolwe ngokucophelela izithako nokuhlolwa ngokucophelela.
Ukuvumela uCarbs Lurk
Udla i-carb ephansi. Uzizwa ukhululekile, futhi isisindo siyanqamuka njengokungathi ngomlingo. Awulambile phakathi kokudla. Unamandla. Ungagxila kangcono. Yebo!
Ngakho, ucabanga ukuthi uzothola ucezu lwesinkwa. Akunandaba, usazizwa ukhululekile. Ucabanga ukuthi uzoba ne-ayisikhilimu ephansi-ulokhu ulahlekelwa isisindo. Ngisho noshukela omncane ekhofi lakho alinakulimaza, akunjalo? Mhlawumbe hhayi, kodwa ...
Okuthile kukuthumele umkhawulo wakho we- carb . Ngokungazelelwe, unesifiso, ulambile, uthola isisindo, futhi uhamba ngomjikelezo onzima onzima ukuphuza ukudla ama-carbs, ukulamba, nokudla ama-carbs amaningi.
Ngezinye izikhathi kwenzeka ngokungajwayelekile, kodwa kuvamile ukuvumela ama- carbs amaningi futhi angene , ngezinye izikhathi angazi. Uma lokho kwenzeka, sekuyisikhathi sokuthatha isitoreji futhi mhlawumbe uqale ngaphezulu, okungenani ngezinsuku ezimbalwa, ukuphula lowo mjikelezo.
Yeqa Ukuzivocavoca
Kukhona isilingo sokushiya ukuzivocavoca uma ukhuluma ngezindlela zokudla ezincane ngoba ngokuvamile abantu bangaphumelela ekuqaleni ngenkathi behlala behlala phansi. Kodwa-ke, kunezizathu eziningana zokukhuluma ngokuzivocavoca kunoma iyiphi ingxoxo yokudla (Atkins ibiza ngokuthi "ayinakuxoxisana"):
- Ukuzivocavoca kunciphisa ukumelana kwe-insulin. Lokhu cishe kungenxa yokuthi ukuzivocavoca wedwa kuzosiza abantu abaningi balahlekelwa amakhilogremu ambalwa.
- Ukuzivocavoca kuhle emzimbeni wethu ngezindlela eziningi.
- Nakuba singakwazi ukunciphisa isisindo ngokudla kuphela, okungenani kuningi, asikwazi kakhulu ukugcina ukulahlekelwa kwesisindo esikhulu ngaphandle kokuzivocavoca.