Nakhu konke ongakudla ekudleni kwe-Sugar Busters
Ukudla kwe-Sugar Busters kugxile ekuqedeni i-carbohydrate ehlanjulisiwe kanye nokudla okuphezulu kwe-glycemic index. Kwatholakala kakhulu encwadini ethi bestselling, "Sugar Busters! Cut Sugar kuya Trim Fat" nguH. H. Leighton Steward, uSam S. Andrews, uMorrison C. Bethea noLuis A. Balart. Funda okuyisisekelo salokhu kudla kanye nohlu lokudla okuvinjelwe noma okuvunyelwe.
Okuyisisekelo se-Sugar Busters Diet
Abalobi be-"Sugar Busters" batusa ngamaphesenti angama-40 ama-khalori ekudleni avela ku- fibre ephakeme, i-carbohydrate ephansi ye-glycemic , amaphesenti angu-30 kusuka kumaprotheni, futhi amaphesenti angaba ngu-30 (kodwa angamaphesenti angu-40) ngokuyinhloko amafutha (unsaturated).
Ngakolunye uhlangothi, bathi abantu bangadla cishe ama-carbohydrate angu-50 kuya kwangu-55 futhi baqhubeke bengaphakathi kwemingcele yokudla. Kodwa-ke, azisho ukuthi amaphesenti angaphezu kuka-10 kuya kwangu-15 we-carbs kufanele avele, anikezwe izincomo zamaprotheni namafutha.
Ama-carbohydrate: Okungavunyelwe vs. Okuvunyelwe
Ukudla kunolwazi lwezinto zokudla ze-carbohydrate okufanele zigwenywe, kufaka phakathi isinkwa esimhlophe, ilayisi elimhlophe, ufulawa omhlophe, ushukela, imikhiqizo eneshukela eyengeziwe , izithelo eziningana ze-glycemic (ubhanana, omisiwe, i-ananas), imifino eminingi yezimpande (amazambane, ama-beet, ama-parsnips), nommbila. I-carbs eyamukelekayo ihlanganisa izitshalo, imikhiqizo egcwele okusanhlamvu, nemikhiqizo yobisi ephansi ngaphandle kokushukela okwanele.
Bona uhlu oluthe xaxa ngezansi.
Ukudla, Izinhlanzi, namaqanda
Ukudla kuneluleka ukudla ukudla okunomsoco , ukukhipha isikhumba ezinkukhu nokugcoba amafutha enkomo, iwundlu, kanye nengulube. Zonke izinhlanzi nezilwane zasolwandle zivunyelwe, njengamaqanda aphelele. Noma kunjalo, akukho ukugaya okuvunyelwe.
Amafutha
Amafutha angasetshenzisiwe agcizelelwe, kodwa amafutha agcweleyo akwenqatshelwe njengoba kuDlowa naseSouth South .
Ibhotela iyamukeleka ngokulinganisela, isibonelo. Uhlu lwezintambo lunezihlahla kuso. Noma kunjalo, amafutha agcwele akufanele afake amaphesenti angaphezu kwezingu-10 zokudla (kodwa akukho ziqondiso zangempela ezinikezwa abalobi ukuthi bangafeza kanjani lokhu).
Ukunciphisa Utshwala noCaffeine
Ingilazi yesiphuzo sokuphuza utshwala esidliwa yamukelekile, iwayini elibomvu elomile liyathandwa. Ubhiya buyimingcele. Nciphisa i-caffeine kuya kwezinkomishi ezimbili kuya kwezintathu zesiphuzo se-caffeinated ngosuku, futhi kuncane kangcono.
Isikhathi sokudla
Abantu bangahlukanisa ukudla kwabo phakathi kokudla okungu-3 kuya kweyisithupha ngosuku, ngokuya ngesimiso nokuthi yini ehamba phambili kumuntu ngamunye. Bayeluleka ukuba bangadli emva kuka-8 ntambama Izithelo namaju kufanele kudliwe ngokuhlukile kwezinye izinto zokudla, kodwa aziqine ngalokhu.
Amasayizi Wezinxenye
Lezi zincwadi azinikezi izilinganiso ezithile ezingxenyeni ezithile, kodwa nje zincoma ipuleti eyodwa yokudla, kodwa hhayi ngaphezulu. Beka izingxenye ezinengqondo epuleti futhi ungabuyeli emuva imizuzwana.
Izinhlu Zokudla zeDiar Busters Diet
Lezi yizinhlu zokudla ezingavunyelwe ekudleni kwe-Sugar Busters, kanye nokudla okunconywayo, nabanye "okufanele badliwe ngokulinganisela."
I-Carbohydrate Foods engavunyelwe
- Isinkwa esimhlophe (sihlanganisa noma yisiphi isinkwa esinephunga elimhlophe kuwo)
- Iphasika, ngaphandle kokusanhlamvu okuphelele
- Irayisi elimhlophe
- Ufulawa omhlophe nemikhiqizo eyenziwe nayo njengekhekhe, amakhukhi, ama-crackers, ama-pretzels, ama-donuts, ama-bagels, nama-muffin
- Amazambane namazambane amazambane
- Ummbila nama-chip chips
- Ushukela nemikhiqizo ene-sugar added, isib
- Amajamu namajellies aqukethe ushukela owengeziwe
- Ubhanana obubomvu (okuluhlaza okwesibhakabhaka)
- Ukudla
- Uphayinaphu
- Ama-Beet
- Ama-Parsnips
- Uju
- Ama-Syrups
- Isaladi yokugqoka kanye nososo nge-sugar added, njenge-teriyaki sauce
- Iziphuzo zezithelo eziqukethe ushukela owengeziwe
- Iziphuzo ezithambile ezinoshukela
- Ukudla okuphethwe ushukela (isib. Ihhab nebhethoni ivame ukwelashwa ngosawoti noshukela)
- Ubhiya
Kunconywa ama-Carbohydrate Foods
- Izithelo zonke, njengelayisi elibomvu kanye ne-oatmeal
- Ufulawa ogcwele okusanhlamvu
- Imikhiqizo eyenziwe ngamaphesenti angu-100 ufulawa ogcwele okusanhlamvu (inothi ukuthi "ufulawa wekolweni" akuwona okusanhlamvu okuphelele-okusho ukuthi amaphesenti angu-100 agcwele ukolweni), uma nje bengenawo ushukela ongeziwe
- Ubhontshisi
- Ubhatata
Okunye ukudla okuphakanyisiwe
- Izinyama ezinomsoco (susa isikhumba ezinkukhu, ukusika okunamandla kwenkomo, ingulube, newundlu) Akukho lutho olushukela ushukela.
- Inhlanzi nezinhlanzi zasolwandle (ezingenakunikelwa)
- Amaqanda
- Amantongomane nebhotela
- Imbewu ye-Flax
- Amafutha omnqumo nama-canola
- Ubisi olunamafutha aphansi kanye neminye imikhiqizo yobisi (ukhilimu omuncu omncane ophansi, i-yogurt, njll, ngaphandle noshukela owengeziwe)
- Imayonnaise nezinye izinsalela nokugqoka okungenawo ushukela owengeziwe
- Ama-sweeteners wokufakelwa
Ukudla Ukudla Ngokulinganisela
- Amajusi wezithelo angenawo ushukela owengeziwe
- I-colas ene-sweet (ama-sodas acacisiwe anconywa esikhundleni se-colas)
- Ushokoledi (okungenani u-cocao wamaphesenti angama-60)
- Imifino emihle nemifino ngaphandle kwe-sugar added
- Izaqathe
- Ubhotela, ukhilimu, kanye noshizi ovamile
- Ukuphuza nge-caffeine
- Izingxenye ezincane ze-ayisikhilimu, "uma udlile ukudla okuncane okungenalo inyama ebomvu"
Amathuba okudla kwe-Sugar Busters
Lawa amaphuzu ahambisana nokudla:
- Okulula-okulula: Lokhu kudla akukwazanga kube lula. Azikho izigaba, akukho ukubala, akukho ukukala, nolwazi oluncane kakhulu oludingekayo. Ukuze ulandele ukudla okuyisisekelo, udinga nje ukwazi ukubona izithako ezimbalwa nokudla ukuze uhlale kude (ukuze uqiniseke ukuthi lezo zokudla zikhona yonke indawo, ngakho-ke akulula, kodwa kulula).
- Ephezulu e-fibre nama-phytonutrients: Ukuthola amaphesenti angu-40 ama-calories akho kusuka emifino, izithelo, kanye nezinhlamvu zomzimba wonke kwenza kube lula ukudla okunomsoco ocebile okuphezulu kwe-fiber kanye nama- phytonutrients .
- Ephansi emafutheni agcwele: Nakuba "i-Sugar Busters" engagcizelelwanga okufanayo kulokhu njengokudla njenge-Zone noma i-South Beach, abalobi be-"Sugar Busters" bakhuluma ngokudla amafutha angaphansi kakhulu. Nakuba ijaji lisekhona kwezinye izinhla kanye nokuphuma kwamafutha agcwele futhi ukudla okuncane kwe-carb, lokhu cishe into enhle ekudleni okulinganiselwe-carb.
Izinga lokudla kweSuar Busters
Qinisekisa ukuqonda lezi zinselele:
- Incwadi: Le ncwadi inolwazi oluningi kulo, kepha akusilo lula ukungena ekudleni. Ngokuvamile abantu bazoya ekudleni nasezintweni zokudla kuqala. Kodwa umbhalo uqukethe iziphakamiso eziningi eziphikisana nezinhlu, noma okungenani zengeze ulwazi olubalulekile. Izibonelo: Izinhlu zinebhotela, ukhilimu, kanye noshizi kuzo. Khona-ke ufunda ukuthi kufanele unciphise amafutha agcwele, kodwa iziqondiso azinikezwa ngokuthi ungakwenza kanjani lokhu. Izinhlu azikutsheli ukuthi yiziphi izithelo okufanele zigweme, kodwa zisesimweni.
- Usayizi owodwa uhambisana nakho konke: Ayikho indlela yokulungisa ngokuhlukahluka komuntu ngamunye. Lokhu kuyinkinga ikakhulukazi uma kuziwa kuma-carbohydrates, lapho abantu abahlukahlukene beba khona ukubekezelelana okuhlukile kwi-glucose. Kodwa-ke i-glycemic ephansi imithombo ye-carb, konke kuphulwa phansi ushukela ekupheleni, kanti abanye abakwazi ukubhekana nokuningi kwayo. Kuyinto engavamile ukuthi ukudla okubizwa ngokuthi i-Sugar Busters kuvumela ijusi lesithelo, elinomuthi ogcwele ushukela ovuthiwe futhi luvame ukwandisa i-glucose yegazi kakhulu.
- Ukuthembela ngokweqile ku-index glycemic (GI): Okokuqala, uhla lwe-glycemic ngokwayo lugcwele izinkinga . Okwesibili, abukho ubufakazi obucacile bokuthi uma udla ukudla okunengi okuphansi kwe-glycemic okungeke kwengeze eshukela ephakeme egazini. Okwesithathu, ngisho nangaphakathi kwenkomba, i-Sugar Busters ayisebenzisi njalo. Kukhona ukudla okuvunyelwe ukuthi ububanzi be-GI buseduze noma bubekwe phezu kwe-sucrose, okuyinto enkulu ayikho.
Izwi elivela
I-Sugar Busters inezimo zayo kanye nezenzo ezimbi, ezihlukile kwalezo ezidliwayo ezincane ezivamile. Kuwukuhlakanipha ukuxoxa ngezinhlelo zakho zokudla nomhlinzeki wakho wezempilo, ikakhulukazi uma unesifo sikashukela, umfutho wegazi ophezulu noma isifo senhliziyo.