Abantu bakhangwa indlela ephansi yokudla ngenxa yezizathu ezihlukahlukene, kodwa okuphawulekayo ngokuvamile ukulahlekelwa isisindo. Kungakanani ubunzima obungalindela ukulahlekelwa?
Iqiniso liwukuthi kunzima ukubikezela ukuthi kunesisindo esingakanani umuntu oyedwa oyolahlekelwa ekudleni okuncane-noma okunye ukudla kokunciphisa umzimba, ngaleyo ndaba). Kunezinhlobo eziningi kakhulu eziguqukayo ezedlalayo.
Kodwa nansi ezinye izinhloso zokulahlekelwa kwesisindo ongayilindela ngokusekelwe ebufakazini besayensi.
Okuyisisekelo se-Low-Carb Weight Loss Experience
Ungase umangale ukuzwa ukuthi ekudleni kokunciphisa umzimba okuncane kakhulu kwenzeka ngendlela efanayo nanoma yisiphi esinye isisindo sokudla kwesisindo-ngokudala ukulahlekelwa kwekhalori (ukudla amakholori ambalwa kunokuba usebenzise).
Umehluko wukuthi ngenkathi ukudla okuphansi kwekhalori kunomkhawulo wekhalori wangaphandle, ukudla okuphansi kwe-carb kusebenza nomzimba wakho ukuze uthande ama-calories ambalwa. Kufana nokushintsha isidingo kunokuba kunikezwe ukudla. Ukunciphisa ama-carbohydrate kubonakala sengathi kusebenza ohlelweni lwesifiso ngezindlela eziningi, kufaka phakathi ama-hormone nama-transmitters ekwaziswa okuphathelene nokulamba kanye nesifo emzimbeni wethu.
Ngokuqondene nokulahlekelwa kwesisindo esithile, ucwaningo oluthile lubonisa ukuthi abantu balahlekelwa cishe isilinganiso esilingana nesisindo sokudla okuphansi okufana nokudla okuphansi kwekhalori, nakuba bengatshelwanga ukuthi banciphise inani lokudla abazidlayo (nje inani le- carbohydrate ).
Ukuqalisa
Ukuqalisa ekudleni okuphansi kwe-carb kungaba yindiza-wracking. Ungakhathazeka ngokushintsha isimiso sakho sokudla kwansuku zonke, ukuthi uzozizwa kanjani, noma ukukhathazeka ngokudla akusebenzi. Ulwazi mayelana nokuthi yini ongayilindela mayelana nesisindo lishintsha inyanga yakho yokuqala inganciphisa ingqondo yakho kancane:
Iviki Lokuqala Lokudla Okunciphisa I-Carb
Isonto lokuqala le-low-carbohydrate yokudla liholela ekushintsheni komzimba womzimba. Lokhu kungenxa yokuthi umzimba usebenzise ngokuyinhloko i-glucose yamandla futhi kumele ushintshe ekusebenziseni ikakhulukazi amafutha.
Esinye isisindo sizolahleka-kodwa ukulahlekelwa kwamanzi, hhayi ukulahlekelwa amafutha. Lokhu kungenxa yokuthi i-glucose egcinwe ukuze kube lula ukusetshenziswa esibindi sethu i-molecule ebizwa nge- glycogen eboshwe ngamanzi amaningi. Uma uqala ukudla okuphansi-carb, i-glycogen igcinwe igcinwe futhi idilizwe phansi, futhi amanzi alahlekile nayo.
Ukulahleka kwesisindo kuvame ukubhekwa kakhulu kubantu abavimbela ama-carbohydrate abo ngaphansi kwama-gramu angama-50 ngosuku (ukudla okuncane kakhulu kwe-carb), ngokumelene nalabo abambelela ekudleni okuncane okuphakathi kuka-60 no-130 amagremu ama-carbohydrate nsuku zonke. Ukudla okujwayelekile kuqukethe amagremu ama-200 kuya kwangu-300 ama-carbohydrate nsuku zonke, ngakho-ke ukudla okuphansi kwe-carb kunikeza ukwehla okukhulu.
Enye yezinto ezithakazelisayo (futhi ngezinye izikhathi ezidikibalazayo) ngalezi zinsuku yilokho okwenzekile, akukhona konke ukuhlala. Ukubuyela ekudleni izinga eliphakeme lama-carbohydrate nakanjani kuzothuthukisa inani lezitolo ze-glycogen, okubangela ukutholakala kwesisindo ebusuku (kodwa hhayi inzuzo enhle).
Ngisho noma ungabuyeli emuva ekudleni ama-carbohydrate amaningi, iglycogen igcina kancane ivuselela, ne-glucose ngokuyinhloko ivela gluconeogenesis kusuka amaprotheni.
Lokhu akuyona neze into embi, njengoba umzimba udinga ukugcina izinga elithile legazi glucose, futhi ukugcina indawo kubalulekile.
Lezi zinguquko zingabhekisana nababukeli bezinga elizikhandlayo abalandela ukukhathazeka ngokulahlekelwa amapounds. Ngisho noma ulahlekelwa amafutha , ukushintshwa kwamanzi okwenzekayo emzimbeni wakho kungadala lokho okubukeka njengezicabha ekulahlekeni kwesisindo sakho. Iqhinga akumele liboshwe kakhulu esikalini ngalesi sikhathi.
Iviki Lesibili Lesidlo Sase-Low-Carb
Kuhle ukucabanga ngesonto lesibili njengeviki lokuzinza ngemva kokuguquguquka kwe-metabolism ye-metabolism yesonto lokuqala. Noma kunjalo, lokhu ngokuvamile lapho ukulahlekelwa kwangempela kwamafutha kuzoqala kubantu abaningi abaphendula kahle ekudleni okuphansi kwe-carb.
Ezinye izidumbu zithatha isikhathi eside ukuze zilungise, Nokho, ngakho zama ukuhlala unesineke.
Kubuye kubalulekile ngalesi sikhathi ukuqinisekisa ukuthi awugcini kuphela ukunciphisa ukudla kwakho kwe-carbohydrate kodwa ukhethe ezinye izindlela ezinempilo. Ngokwesibonelo, njengoba ama-carbohydrate athola izithelo eziningi, imifino, okusanhlamvu, imikhiqizo yobisi, neziphuzo ezidakayo, uzobe udla amafutha amaningi namaprotheni.
Qiniseka ukuthi ukhethe imithombo enempilo yamaprotheni namafutha (abizwa ngokuthi ama-monounsaturated nama-polyunsaturated amafutha) njenge:
- Ukwatapheya
- Amantongomane nembewu
- Amafutha e-Olive
- Inhlanzi ephakeme kumafutha, njenge-saumon
Izithelo nemifino ziphilile, nakuba nje udinga ukukhetha izinketho ezincane ezinjenge-:
- I-broccoli nekholifulawa
- Isipinashi no-Kale
- I-Bell pepper
- Amahlumela aseBrussel
- I-asparagus
- Amanoni afana ne-cantaloupe ne-watermonon
- Ama-strawberries
Ithempeli lesithathu nelesine lesidlo se-Carb Low
Esikhathini esithile engxenyeni yesibili yenyanga yokuqala, umzimba wakho uzobe uhlezi ube iphethini lokulahlekelwa isisindo. Izinga olahlekelwa ngalo lixhomeke ezintweni eziningi, okuvelele kakhulu ukuthi kufanele uqale ngokweqile kangakanani. Ngamanye amazwi, abantu abanokuncane abazolahlekelwa bazolahlekelwa kancane kancane kunabo abanamafutha amaningi.
Uma nje amasonto ambalwa okuqala eseqedile, abantu bangase balahlekelwe phakathi kwesigamu sekhadi namakhilogremu amabili ngesonto, okubhekwa njengezinga eliphilile. Iseluleko esivamile ukuzilinganisa kanye ngesonto ngenxa yokwenyuka kwesisindo sosuku nosuku ngenxa yoketshezi, uketshezi okwedliwe, nezinye izinto. Futhi, abesifazane abahamba ngezinyanga ezithile banquma ukungalingani engxenyeni yesibili yemijikelezo yabo, ikakhulukazi uma bevame ukulondoloza amanzi ngalesi sikhathi.
Kubalulekile ukukhetha isikhathi esifanele sosuku ukuzihlola. Isikhathi esiningi abantu bakhetha ukukala izinto zokuqala ekuseni, ngaphambi kokuqala ukudla nokuphuza, ngoba lokhu kuyisizathu esihle kakhulu sokuqhathanisa. Uma uzilinganisela ngenye isikhathi yosuku, kuyoba nokushintshashintsha okunye.
Ngemuva kwenyanga yokuqala ekudleni okuphansi-carb
Esifundweni esikhulu sokubukeza abantu abangaphezu kuka-1 000 abanesisindo esilandelayo sokudla okunomsoco ophansi, isilinganiso sokulahlekelwa kwesisindo sasingamakhilogremu angu-15 abantu abalandela phakathi kwezinyanga ezintathu nesithupha emva kokuqala ukudla. Ngemva kweminyaka emibili yokulandelela, isilinganiso sokulahlekelwa kwesisindo sasingamakhilogremu ayi-10; ngakho-ke kunciphisa, kodwa le datha ibonisa ukuthi abantu bavame ukuzuza isisindo emuva. Ukubuyekezwa kwaphetha ngokuthi ukudla okuphansi kwe-carb / high-protein kungasebenza kakhulu kunokudla okuphansi kwamafutha ezinyangeni eziyisithupha futhi okungenani kuphumelele ngonyaka owodwa.
Izifundo azibikezeli ukulahlekelwa kwesisindo sakho (noma uthola emuva) kodwa usikisela ukuthi ukudla kungaba yinselele ukunamathela isikhathi eside. Kungcono ukhethe indlela yokudla enempilo futhi ihlanganisa nokudla okukujabulelayo ngakho-ke uzokwazi ukunamathela.
Izwi elivela
Ekugcineni, uma ungakwazi ukuphatha isisindo sakho ngokudla okuphansi futhi ungabonakali ukulahlekelwa ukudla okudla (isibonelo, isinkwa, ilayisi, nephasika), lokhu kudla kungase kube ukukhetha okuhlakaniphile kuwe. Kodwa qiniseka ukuthi ulandela ukudla ngaphansi kokuqondiswa kukadokotela wakho ukuqinisekisa ukuthi kuphephile kuwe.
Ngaphezu kokulawulwa kwesisindo, indlela yakho yokudla ephansi kakhulu ingaba nezinye izinzuzo zezempilo futhi, njengokunciphisa ingozi ye-type 2 yesifo sikashukela nesifo senhliziyo.
> Imithombo:
> Browning JD et al. Ukuguqulwa kwe-glucose ye-hepatic namandla kagesi okuwumphumela wekhalori kanye nomkhawulo we-carbohydrate. I-Hepatology 48 (5): 1487-1496. 2008.
> Lennerz BS et al. Imiphumela yenkomba ye-glycemic yokudla ezindaweni ezibuchopho ezihlobene nokuvuza nokuthanda amadoda. I-American Journal of Nutrition Clinic. 2013 Sep; 98: 3 (2013) 641-7.
> Santos FL, Esteves, SS, da Costa Pereira A, Yancy WS Jr Nunes JP. Ukubuyekezwa kwesistimu kanye nokuhlaziywa kwe-meta yokuhlolwa kwemitholampilo yemiphumela yezinhlayiya eziphansi ze-carbohydrate ezinkingeni zempilo yengculazi. Ukubuyekeza kokukhuluphala . 13:11 (2012) 1048-66.
> Shai I et al. Ukulahlekelwa Isisindo nge-Low-Carbohydrate, iMedithera, noma Ukudla Okunciphisa Ukudla. I-New England Journal of Medicine 2008 Jul17; 359: 229-241.