Ukutya "Akukho carbs 'yokudla: menu kunye etafileni iimveliso

Abantu abaninzi bayahlupheka ukusuka umzimba badla ukuncipha. Enyanisweni, kungakhathaliseki ukuba nokubakho yintoni isongo a oku okanye ukudla kuya kufuneka ukunciphisa ngokuqatha wena zakho ozithandayo, kodwa ukutya eziyingozi kunye nokunciphisa izabelo. Kwaye ngoko ke ingcamango "isiqhamo esalelweyo" ayithethi ngomkhukula ingqondo, kucetyiswa ukuba bahlale ixesha elilinganiselweyo.

ezininzi zange ekutyeni icetywayo kuzisa iziphumo ezilindelekileyo kwaye iya kude kabini inani eekhilogram kamva. Kwiinzame ukunciphisa umzimba kungcono uthembe nemethodi evunyiweyo ufundwa zokudla. Umzekelo bekuya kuba yokudla 'akukho carbs "yaye kutheni - ingcaciso apha ngezantsi.

ulwazi jikelele. Yokudla ngokwemiqathango amalungu oluntu

Nayiphi na ukudla yahlula isidlo lonke kwi akuvumelekanga yaye kuvumelekile. Kodwa abaninzi balahlekelwa nokukhuthazwa ngenxa yomenezo lwakhe, wavumela ukuba babandakanyeke iimveliso akuvumelekanga. Yinto nzima ngenene, kodwa ukutya "akukho iikhabhohayidrethi" (ireferensi ukubonisa) kunika lanqwala kokusetyenziswa ekudleni-ezamahala ukutya kangangoko ufuna. Kuba ngenxa amandla avela ekutyeni kunye iiprothini namafutha inenzuzo. Ngokusekelwe yokuba carbohydrate banoxanduva Ukwanda umzimba amandla, kunokwenziwa isigqibo ukuba kukho ukutya ekudleni yeyona Osenyangweni-osidingayo. Namandla abo mfutshane unikezelo inkxaso yobomi yayiza zisuswe nenqatha ongaphezu kwemfuneko apho loo mntu ukuphupha ukuhamba, ngokunjalo kwinkqubo protein ekugayeni. Yinto eyaziwayo ukuba kwiproteni kusetyenzwa yi kwinkqubo yokwetyisa ixesha elide, ngoko ke, oluyigcinayo yimvakalelo kuhluthe ixesha elide. Ngaphezu koko, akayi kuvumela ukuncitshiswa umthamo izihlunu, ngenxa yokuba umsebenzi wayo eziphilayo - ukwakha kubo. Le mfihlelo yokudla 'akukho carbs "lifaka. Funda ncomo kunye neengcebiso zonyango, sinokugqiba ukuba ukutya eyenzelwe ubuninzi iiveki ezimbini yaye ungaphulukana neekhilogram-3 ukuya kwi-8. Kuba ixesha elithile kwaye iza kufuna utshintsho oluthile lokutya elungeleleneyo.

Ukudla ngaphandle uziva ulambile! Iinzuzo inkqubo lokutya ekudleni-free

Okokuqala, "akukho iikhabhohayidrethi" - isondlo ukunciphisa umzimba nomzimba ngaxeshanye ngokubhekiselelwe, kuba ifuna ukuba kuselwe ekudleni-free nangona, kodwa atyebe iiprothini kunye nemveliso amafutha inenzuzo. Yaye ukhetho lwabo kungaphelelanga kunjalo, ngoko ke isisu a Masingadinwa usenza intw ezahlukene. yokwenza bayo iimbaleki (kodwa tshintsho luncinane ngenxa yoqeqesho) kanye phambi kokuba usathetha, njengoko besithi, "owomileyo" - ukususa amanqatha abangaphezu kwemfuneko kumzobo kwezihlunu ezinzulu. Ukuba ufuna ukwehlisa umzimba ngokukhawuleza, kodwa ngaphandle yindlala, eze kwizidlo aid "akukho silambile." Ukuphonononga siqinisekisa oogqirha ubabalo lwakhe. Iingcali ukuqinisekisa ukuba amanqatha umzimba uqala ukuhamba, kwaye izicwili kwezihlunu angazishiyi umzimba. Hi ndlela leyi, besidla ukudla inceda abantu amavila okanye abo azivumelekanga umthambo. Kwaye calories akukho mfuneko ukuya ku amanqaku, yaye baqeqeshe phambi kokulahlekelwa umfutho mfuneko - oko abuna- ukumkholisa isabelo yengonyama ngayo ekunciphiseni umzimba.

oku kudla ntoni, ukuba batyeba?

Ke kaloku, ukuba ngaphezulu okanye ngaphantsi kucace, umdla, yintoni na, uluhlu oko kuvumelekile? Ngoko kusengqiqweni ukuba xa ubhala "carbohydrate-ezamahala yokudla 'menu kunye itafile iya kuba iimveliso efanelekileyo. Afumanise okokuba ingaba kukho kuhlanganiselo carbohydrate, kulula ukuba ileyibhile kwimveliso. Ngelo lixa ngumbono olungileyo ukucacisa kunye nesiqulatho protein. Ukuze lula uphendlo kuvunyelwa yokudla naliphi na inani iimveliso, ngoko sinikela iphepha encinane ukukopela.

Oku kutya kakhulu okhusela, apho leeveki ezi-2 ezilandelayo ungazilungiselela iyandiyolisa zokupheka.

Ukutya-iintshaba ezinekhabhohayidrethi-ezamahala ukudla: ukuphepha angathengi!

Okukhulu kakhulu nasiphi na isondlo - akahendeki yi ukutya abangafuniyo apha ekutyeni kunye nobomi kulo. Ngamaxesha anjalo kubalulekile itrayi kwaye enze into ayithandayo ukuphosa into kule theyibhile ingentla. Kwaye ke kukho, imifuno sweet okunesitatshi, uzila ukutya, impahla nowezonkana ezisicaba ezingenagwele, okuziinkozo, iimbotyi, ipasta, iimbewu, ijusi, iziqhamo, sodas kunye nezinye izinto kufuneka ukhumbule iiveki ezintathu. Eneneni, umzimba uya kugagana uxinezeleko njengokutya kuvunyelwa ngokulula ngokwaneleyo. Ukuba ukutya "akukho iikhabhohayidrethi", kwaye kwakhona iziphumo mihle, uya kuchaphazeleka, ingakumbi xa osembindini webala, bekuya kuba lihlazo, ngokuba Ukutya Akuvunyelwe ukuzisa wonwabe kangangoko isibini chip ngeekhilogram.

Bekuya kuba ubengo, ekudleni ekuqaleni ukuchaza ngokucacileyo usukelo lwakho noxanduva ukuze usethe ukuba balandele imithetho ecetywayo.

Ukutya "Akukho carbs": i menu imihla ezinye

Ezinye zokudla bacebisa ukuba, ukuze aphule kwi "iibhombu ekudleni", ukucwangcisa zonke izidlo zakho kunye uzitshise. Lo msebenzi sele uthandwa kangaka kwinkalo nokuncipha ukuba mveliso ezininzi idayari ukutya kunye nokuba ukwabelana nabo enye kwenye, umzekelo, xa instagrame. Kwabasaqalayo ekwenzeni isidlo sakusasa, sasemini isidlo angathanda ukuba akhokele i menu ongumzekelo apho yokudla 'akukho carbs "akubonakali yokudla.

UMthetho №1 - isidlo sakusasa ze ngoyaba. Ngexesha lesidlo kusasa, udle amaqanda kuzo zonke iinguqulelo kunye izilayi egcadiweyo ephezulwana ham olufanelekileyo okanye Bacon, mabangabi ngaphezu kwe-50 grams samasi. Ikofu okanye iti, akukho iswekile! Ukwengeza ubisi encinane, besitya lemon, nesinamon kwi isiselo oyifunayo. In predobenny umthamo kufanelekile zimnandi isiqingatha grapefruit. Ngexesha inyama ngeyure yesidlo sasemini kunye nentlanzi kufuneka ibe yokuqala. Kungenjalo, indibaniselwano kuya kuba mnandi kakhulu inyama okanye intlanzi inyama, enongwe engaphambili e zinongwe ezizodwa, kunye iyabiliswa zucchini, amakhowa, iminqathe kunye ikhaphetshu. Alternative imifuno iyabiliswa - cucumber kakuhle zakhutshwa kunye iitumato inemithana okanye Shirataki noodles, olova olungumgubo no avunyelwe. Isuphu Wamkelekile, ukuba lo mkhwa akakwazi ukumgibisela namazambane okanye pasta. Ngendlala umthamo ukucima umxube evela cottage itshizi kunye ezisezantsi-fat cream ezimuncu okanye iyogurt kunye neqaqobana iiblueberries ngokugqibeleleyo. Akukho ngaphezu kwezihlandlo ezimbini ngeveki, ungayibhaka iapile ne lo sisi efanayo namandongomane. Variativen isidlo, nathi: babe kwaselwandle isaladi ne-avokhado, enxibe kunye eyemayonnaise ukukhanya okanye namafutha omnquma. Enye indlela - inyama okanye intlanzi kunye nerayisi zasendle. Akukho mfuneko yokuba ugcwalise esiswini ebusuku, kodwa uwathandabuze pozvolitelen iyogurt kuxelela iglu bran.

Ukutya bendlela: ubuncinane wabo, kodwa ayikwazi ngoyaba!

Ukudla Perfect Akukho namnye owakha kodwa kwemoto, ngoko ukutya "akukho carbs" kodwa engenasono. Kubhetele ukuba ekuqaleni ilungiswe indlela yokuba ngexesha izintso zakhe kufuneka asebenze amaxesha amaninzi ngakumbi, oko kukuthi, ukuze ukugungqa. Ukongezelela, abanye abantu abafumana ingxaki kunye ekugayeni ukutya. Kuyo nayiphi na imeko, apho kuya kubakho extra pre-thethwano kunye nutritionist oya kukuxelela indlela ngokulula inkqubo ukuncipha ukudlulisa. Ukongeza, uxinezeleko, leyo ke eya kuxhomekeka nesisu kunye nobuchopho nanini na ukutya, musa nangoko ukunamathela nantoni na. Le mbono "utshintsho-gingxi" ayenziwanga irhoxisiwe, kwaye uyacetyiswa ukuba ukugcina ngesiphumo ngengqondo zokuhlela izidlo ezilandelayo.

Kufuneka wenze ntoni emva kokuba sicatshulwa yokudla?

Xa kaloku ekupheleni carbohydrate-ezamahala ukudla, le menu netafile kweemveliso kuba kufuneka zithunyelwe zisiza kamva. Kufuneka ubuncinane omnye ngeveki nkqubo unikezelo lwamandla, kodwa ukunyuka okungephi kwipesenteji carbohydrate. Ngomhla ngalunye kamva, ungenza ngenene bafake zokutya encinane carbohydrate ngenxa yokumpompoza yengqondo, kunye kuphakanyiswe carbohydrate of 5-10 grams ngeveki de izinga ukubuya 3-4 grams kwekilogram ubunzima bomzimba ngalinye.

Ndiya ukuqhelisela ukudla kangakanani

Kubalulekile ukuqonda ukuba ukutya, nto leyo walahlekelwa yinxalenye ebalulekileyo ye ubunzima bomzimba, ichaphazela umzimba wonke, impilo jikelele. Oogqirha Makube kuhlala izidlo elifutshane elide ngaphezu kabini ngonyaka, ukuze ukujongela impilo. luvo Uxolo Kubalulekile kuquka.