Ubani Abazuzako Okudla Okunciphisa I-Carb?
Akufanele kusimangaze muntu manje ukuzwa ukuthi ayikho ukudla okuzosebenza kuwo wonke umuntu. Nakuba igama elithi " ukudla okuncane-carb " lihlanganisa uhla lwe-carbohydrate ukunciphisa , akukona wonke umuntu. Nazi ezinye izinto okufanele uzikhumbule uma unquma ukuthi uzama yini uhlelo oluphansi lokudla.
Umlando Wokudla
Ezinye izinkomba zingakuthola ekuhloleni umlando wakho wokudla.
Yikuphi ukudla okuye kwaba khona esikhathini esidlule? Waba yini isipiliyoni sakho nabo? Kungani ungazange uhlale kuwo? Ngokuqondene:
Yini okuhlangenwe nakho kwakho kokudla okuphezulu ku-carbohydrate? (Lokhu kuhlanganisa ukudla okunamafutha amaningi kanye / noma okulawulwa ngekhalori.) Ingabe uzizwe uzihle kubo, unamandla amaningi, ukucabanga okucacile, njll? Noma ingabe uzizwe ulambile, ucasulwa, ucatshangelwe ukudla noma ezinye izimpendulo ezimbi? Zama ukucabanga ngaphezu kwamasonto ambalwa okuqala, ngemuva kokuba umzimba wakho uguqule ekudleni.
Uke waba nokuhlangenwe nakho kwangaphambilini ngezidlo ezisezingeni eliphansi? Ngaphandle kokuphendula okungalungile ngesonto lokuqala noma kokubili kokudla ( okukholelwa ukuthi kungagwenywa ikakhulukazi ), wazizwa kanjani lapho usondla ukudla okuncane, kokubili ngokomzimba nangokwengqondo?
Uma uke waba nokuhlangenwe nakho okubi kokubili, mhlawumbe ukudla okunomsoco-i-carb yimpendulo. Okungaba "ukudla okulondolozwayo" ku- Atkins , Protein Power, noma eNingizimu Beach kungase kugcwalise umthethosivivinywa kuwe.
Ukudla nokudla okunempilo
Ingabe ikhona insimbi elandelayo elandelayo?
- Uzizwa uthanda ukudla ngisho noma usanda kuqeda ukudla.
- Uzizwa unxusa ukuba udle usuku lonke, hhayi ngempela oluhlobene nesimiso sokudla noma ngisho nendlala yangempela?
- Uzizwa uphelelwe amandla, uhlosiwe, noma unenkinga yokugxila ngaphandle kokudla "pick me up" phakathi kokudla?
- Uzizwa ucebile emva kokudla, ikakhulukazi emva kokudla okucebile ku-starches neshukela?
Lezi zici zabantu abanomzwelo we-carb noma ukungahambisani ne-glucose.
Umlando Wezokwelapha
Ezinye izinkomba zingatholakala emlandweni wakho wezokwelapha. Abaningi abanesifo sikashukela bathola ukuthi ukudla okunciphisa-i-carb kuyasiza kubo ekulawuleni ushukela wegazi nesisindo. Ngokufanayo, abantu abanesifo sikashukela bangakwazi ukuzuza ngokugcina ushukela wegazi ebangeni elivamile ngokunciphisa ama-carbohydrate. Ukudla okuphansi kwe-carb kuboniswe ukuthi kuyasebenza ukuze izibonakaliso zesifo somzimba (isisindo esiphakeme / isibalo se-hip, i-cholesterol ephansi ye-HDL, njll)
Ingabe ukhulu kakhulu ngokweqile, ikakhulukazi ngesisindo somzimba esisodwa ("apple" shape "hhayi" ikhasi ")? Uma ukhuluphele ngokweqile, kungenzeka ukuthi ukuphikiswa kwe-insulin kuyinkinga kuwe, lokhu kuyisibonakaliso sokunciphisa ama-carbohydrates ekudleni kwakho kungasiza. Ezinye izibonakaliso zokuvimbela i-insulin zihlanganisa:
- Umfutho wegazi ophezulu
- Ukuzila ukudla kwegazi nge-90
- I-triglycerides ephezulu
- I-Polycystic Ovarian Syndrome
Umlando womndeni
Uma kukhona noma ubani emndenini wakho onesifo sikashukela noma yiziphi izingozi zempilo ezingenhla, lokhu kungenye uphawu olungenzeka. Ngokujwayelekile, umndeni osheshayo ubaluleke kakhulu, kodwa izakhi zofuzo zomndeni onomndeni unethonya layo.
Nakuba abazali bami bobabili isisindo esivamile futhi bephilile, ngibumbene kakhulu njengo -kazi nonogogo abanesifo sikashukela kanye nezinye izinkinga zempilo ezingapheli.
Abanye ochwepheshe besifo sikashukela bachaza isifo sikashukela njengendlela yokuhamba ngezinyathelo eziningi, futhi ukuhloliswa kwesifo sikashukela okwenzeka phakathi nendawo ngokuqhubekayo. Uma wena noma ilungu lomndeni unalezi zimfanelo, ungase ube nezigaba zokuqala zesifo sikashukela, futhi kufanele uzibophezele ukulawula impilo yakho MANJE. Ukudla okulawulwa kwe-carbohydrate kungaba yisinyathelo esihle kuwe.
Isici esibaluleke kunazo zonke
Kungakhathaliseki ukuthi udla kanjani, umbuzo obaluleke kakhulu ongakubuza wona uwukuthi, "Ngingathanda kanjani ukwenza okudingekayo ukwenza ushintsho oluhlala njalo ?" Yonke imininingwane, amathiphu, ukwesekwa, izindlela zokupheka, njll, zikhona ukuzokusiza, kodwa uma ujulile ungakakulungeli ukwenza ushintsho lwangempela, akukho nokudla emhlabeni kuzohlala isikhathi eside.