Amathiphu ayisikhombisa okusiza umzimba wakho ukuguqula
Noma nini lapho sinquma ukwenza ushintsho olukhulu kunento ethize njengalokho esikudlayo, singalindela ukuhamba kwe-bumpy. Uma uqala ukulandela ukulandela ukudla okuphansi, ungase ulahlekelwe ukukhishwa kwe-carb noma ukushayeka kwe-carb. Yingakho kuhle ukulungiswa kahle ngokulandela iziphakamiso zokuqalisa .
Uma unquma ukulandela ukudla okunesigaba esincane kakhulu, ungase ube nezinye izinselele.
Kubalulekile ukwazi ezinye zezingcingo ngaphambi kwesikhathi. Ngaleyo ndlela, uzokwazi ukuthi yini okufanele uyenze uma ubhekana nalezi zinkinga futhi uzoqonda ukubaluleka kokunikeza umzimba wakho isikhathi esithile sokujwayela ekudleni.
Ukuhamba ngesonto lokuqala ngesidlo sokudla okuphansi, empeleni, ingxenye eyinkimbinkimbi kakhulu. Umzimba wakho usetshenziselwa ukusebenzisa i- carbohydrate yamandla kanye nalokhu kudla, kufanele ujwayele ukuthembela kakhulu kumafutha., Okuyinto enhle ukuthi usuzoshisa.
Izinsuku ezintathu zokuqala: Ukukhishwa kweCarb
Abanye abantu basebenzisa ukufaniswa "kokudla njengokulutha" futhi lokho kungase kungabi njalo. Kodwa-ke, kunezici ezithile ezivamile phakathi kokudla ngokweqile kwe-carbohydrate nezidakamizwa. Isibonelo, ungase uthole izifiso ze-carb ngoba ukudla okusetshenziselwa ukuba nakho kune-carbs amaningi futhi umzimba wakho udinga isikhathi ukulungisa.
Kungenzeka nokuthi uzozizwa unenkinga lapho uqala ukusika.
Yize isizathu singacacile, ngokuvamile, lokhu ikakhulukazi kwengqondo ngoba uvele ulahlekelwa ukudla okuthandayo okuphezulu kakhulu futhi ungase ucabange ngakho ngokuningi manje.
Ukukusiza ukuthi uphumelele kulolu daba, kunezinto ezimbalwa ongazenza kuzo lezo zinsuku ezintathu zokuqala.
1. Yidla amafutha amaningi. Amafutha kanye ne-fibre ndawonye aveza izinga eliphezulu lokuzizwa , ukuzwa ukuthi ugcwele.
Ukudla okwenziwe nge- flax imbewu kunconywa kakhulu ngoba kuphezulu kokubili i-fibre kanye ne-omega-3 fatty acids enempilo. AmaSaladi anamaprotheni (i-tuna, inkukhu, njll) nokugqoka okuningi kukhona enye ukubheja okuhle. Lokhu kudla kuyamukeleka kunoma yikuphi ukudla okuncane okuyi-carb, kufaka phakathi i- South Beach , i-Atkins, ne- Protein Power .
Kunezinto eziningi zokudla eziningi zombili eziphezulu fiber futhi eziphansi kwe-carb . Lezi zinsuku ezintathu zokuqala yisikhathi esihle sokuhlanganisa labo ekudleni kwakho.
2. Ungalali! Ukudla okuphansi kwe-carb akufani nabanye ukuthi kungenzeka ube khona ngaphambili. Awulindelekile ukuthi ulambile isikhathi eside. Abanye abantu bakuthola kuwusizo, ikakhulukazi emavikini amabili okuqala, ukuhlela okungaphezu kwamahora amathathu phakathi kokudla.
Uma uhlela ukudla kwakho okwesithathu nsuku zonke, thatha isikhathi ukuze uhlele futhi ukudlala okuncane okunciphisa i-carb . Lokhu kungakusiza kakhulu ekunciphiseni izifiso zokudla phakathi kokudla futhi kukusize uzizwe ulambile ngesikhathi sokuguquka.
3. Hlela izinto okumnandi zokudla. Akukho okuzokwenza uzizwe unqatshiwe kunokuba uqhubeke nohlelo lokulinganiswa lapho uzama ukwenza ushintsho olukhulu emidlalweni yakho yokudla. Esikhundleni salokho, uphenye ukudla okuhle kakhulu uhlelo lwakho luvumela.
Ngokushesha uzothola ukuthi kunemibono eminingi yemenyu ephansi e-carb etholakalayo.
Ezinye zazo kungenzeka sezivele ziyizintandokazi zakho futhi nje udinga ukwenza izinguquko ezimbalwa zomshukela. Ukudla okuphansi-carb akusho ukuthi ukudla kwakho kuyodumaza, empeleni, kungavula izwe elisha lokudla kuwe.
4. Yiba mnandi kuwe. Wenza ushintsho olukhulu futhi ufanelwe zonke izibuyekezo ngemuva ongayithola. Kubalulekile ukuzinakekela, ufunde indlela yokubhekana nezifiso, futhi ubuyekeze izinyathelo ezincane. Lokhu kuzokusiza uzizwe ungcono mayelana nakho konke okuhlangenwe nakho.
Kungcono kakhulu uma ungazama ukugwema ukucindezeleka okuningi ngangokunokwenzeka. Thatha ibhuloho ye-bubble, hamba ukuhamba emahlathini, ugoqa ngomlilo ngombhalo we-trashy-noma yini okukwenza ube nomuzwa omuhle.
5. Thola Ukusekelwa. Thola abantu abaseceleni kwakho. Kunabantu abaningi abaye bahlangabezana nezinto ezifanayo okwamanje. Kungakhathaliseki ukuthi ku-intanethi noma ku-umuntu, ungathola ukusekelwa kwabanye abajabulayo ukuphendula imibuzo bese bahlanganyela okuhlangenwe nakho kwabo.
6. Phuza amanzi amaningi. Kubonakala kulula, kepha ukuba namanzi amaningi eceleni kwakho kungenza izimangaliso zomzimba nomqondo wakho ngalezi zinsuku zokuqala.
Izinsuku ezintathu kuya kwezingu-5: Qaphela "I-Carb Crash"
Abanye abantu bahlangabezana nento eyaziwa ngokuthi "i-carb crash" ngemuva kwezinsuku ezimbalwa ekudleni okuphansi kakhulu kwe-carb. Imfundiso yukuthi kwenzeka uma iglucose yomzimba wakho igcinwa (igcinwe esibindi njenge glycogen ) isetshenzisiwe phezulu, kodwa umzimba wakho awusasetshenziselwa ukusebenza kumafutha namaprotheni.
Ezinye zezimpawu zabantu abahlangenwe nakho zihlanganisa ukuzwa okuthukuthele noma i-jittery, ukuzizwa becasuliwe, bezwa ukukhathala, noma nje bangazizwa "zilungile." Nakuba kungokwesikhashana futhi kuzohamba ngezinsuku ezimbalwa, akusikho isizathu sokuthi uhlupheke ngakho. U-Atkins wayazi lokhu futhi wayilungiselela ohlelweni lwakhe lokudla. Ukwelashwa kulula kakhulu: faka nje ama-carbs aphezulu kakhulu ekudleni kwakho.
Uma uzizwa ukhululekile, udinwe, noma ngenye indlela engavamile, zama ukudla ukudla okuphansi kwe-carb . Uma lokhu kwenza ukuba umuzwa uhambe, uyazi ukuthi usengozini ye-carb. Ungabe ushintsha uhlelo lwakho ngezinsuku ezimbalwa ezilandelayo ukuze ufake i-carbohydrate encane futhi uqaphele ukusabela kwakho eduze.
Lokhu akusikho, kodwa, yisizathu sokuba ulayishe ngaphezulu kwe-carbs. Lokho bekuyobe kunqobe injongo yokudla kwakho. Zama ukuhlanganisa nje ama-carbs ambalwa nje futhi okuhle ngenkathi lokhu kuyinkinga futhi uzoba ngcono ngokuhamba kwesikhathi.
UMary Vernon, MD, onguchwepheshe e-diet-carb diet, uye wasikisela ukuthi abantu bavame ukulahlekelwa ukasawoti oluningi ngetshezi phakathi kwezinsuku ezimbalwa zokuqala futhi lokho kungase kube isizathu salokho kwalezi zimpawu. Ukuze ulwisane nalo, ukuncoma kwakhe kuyinkomishi ye-bouillon izikhathi eziningana ngosuku ngezinsuku ezimbalwa. Futhi, qiniseka ukuthi uthola i- potassium ngokwanele ngalesi sikhathi.
Izinsuku 5 ukuya ku-14: Isikhathi somvuzo!
Ekupheleni kwesonto lokuqala lokudla kwakho okusha, kufanele uqale ukuvuna imivuzo yokudla okuphansi kwe-carb. Lesi yisiteji lapho abantu abaningi beqala khona ukuzwa amandla engeziwe, ukuhlushwa kwengqondo okungcono, ukudla okuncintisana okuncane, kanye nezifiso ezimbalwa noma ezingenayo i-carb. Abanye bathi kunjengokuthi inkungu iphakanyisiwe ukuthi ayengazi nokuthi yayikhona.
Yiqiniso, ulwazi lomuntu wonke luhlukile futhi kuthatha isikhathi eside kwabanye kunabanye. Kodwa uma ungumuntu ozwela i-carbs, cishe uzothola izinzuzo eziningi zalendlela yokudla. Izindaba ezinhle ukuthi ngokuvamile ziqala ngasekupheleni kwesonto lokuqala. Sihalalisele ngokuthatha izinyathelo zokuqala zenguquko enhle!
Izwi elivela
Ukushintsha kunzima futhi ngoba ukudla kuyingxenye ebalulekile yokuphila kwethu kwansuku zonke, ushintsho lokudla lungaba nzima kakhulu. Zama ukungakhathazeki nokusebenzisa ezinye zezinto ozifundile lapha ukuze uzuze lezo zinsuku zokuqala zokusika ama-carbs. Ngaphezu kwakho konke, khumbula ukuthi umuzwa ungowesikhashana nokuthi unokuningi okuzuzayo ngokunamathela kuwo.