Kodi Zakudya Zapang'onopang'ono Za Carbohydrate Ndi Chiyani, Zimapangidwa Bwanji?

chakudya chochepa cha carb (chakudya chapang'onopang'ono) chinabweretsedwa ndi Timothy Ferriss, wolemba buku la "The 4-Hour Body".  zakudya za ketogenic Monga chakudya chochepa cha carb. Zazikidwa pa malamulo asanu amene analemba ndi wolemba. 

Kwa masiku asanu ndi limodzi, mutha kudya zakudya zomwe zimaloledwa muzakudya. Tsiku limodzi pa sabata mumachita zonse zomwe mungathe kudya. Pa masiku a zakudya, muyenera kuchepetsa kudya kanayi patsiku. Simuyenera kudya zakudya zoyenga, zipatso kapena zakumwa zopatsa mphamvu kwambiri. 

Chakudya chilichonse chomwe mungadye chiyenera kukhala ndi zakudya zitatu zoyambirira monga momwe mukufunira komanso magulu awiri omaliza. Komanso, ndondomeko ya zakudya imalimbikitsa kutenga zakudya zowonjezera zakudya kuti muthe kuchepetsa thupi. Koma izi sizokakamizidwa. 

chakudya chochepa cha carbZolinga zake ndi kuwonjezera kudya kwa mapuloteni ndi kudya zakudya zopatsa mphamvu zochepa. Chifukwa chake, kuwotcha mafuta kumathandizira, kumverera kwa satiety kumawonjezeka ndipo kuwonda kumachitika.

Kodi malamulo ochepetsa zakudya zama carb ndi ati?

Zakudya izi zimachokera pa malamulo asanu osavuta.

Lamulo #1: Pewani ma carbs oyera: Mitundu yonse yamafuta opangidwa kuchokera ku ufa woyengedwa bwino, monga pasitala, buledi ndi chimanga, ziyenera kupewedwa.

Lamulo 2: Idyani mbale zomwezo: Pali zakudya zochepa zomwe zingathandize kuchepetsa thupi poyerekeza ndi zakudya. Zomwe muyenera kuchita ndikusakaniza ndi kufananiza zakudya za gulu lililonse lazakudya kuti muphike chakudya. Izi ndi kubwereza mbale tsiku lililonse.

Lamulo 3: Osamwa zopatsa mphamvu: Muyenera kumwa madzi ambiri masana. Zakumwa zina zovomerezeka ndi tiyi, khofi, kapena zakumwa zina zopanda ma calories. 

Lamulo 4: Osadya zipatso: Malinga ndi zakudya izi, zipatso si zothandiza kuwonda. Zimanenedwa kuti fructose mu zipatso imawonjezera mafuta m'magazi, imachepetsa mphamvu yoyaka mafuta ndikuchedwa kuchepetsa thupi.

Lamulo 5: Tsiku lachinyengo kamodzi pa sabata

chakudya chochepa cha carb Amakulolani kusankha tsiku limodzi pa sabata komwe mungadye chilichonse chomwe mukufuna. 

Zoyenera kudya pazakudya zocheperako za carb?

Zakudyazi zimachokera kumagulu asanu a zakudya: mapuloteni, nyemba, masamba, mafuta ndi zonunkhira. Malinga ndi woyambitsa zakudya, njira zambiri zomwe muyenera kusankha, ndiye kuti mutha kupatuka pazakudya kapena kusiya.

Pansi, Nawu mndandanda wa zakudya zololedwa pazakudya izi:

mapuloteni

• dzira loyera
• Mbere ya nkhuku
• Ng'ombe
• Pisces
• Wopanda Lactose, wosakomera whey protein ufa

nyemba

• Lentilo
• Nyemba za haricot
• Nyemba za impso
• Soya

masamba

• sipinachi
• Masamba a Cruciferous monga broccoli, Brussels zikumera, kolifulawa, ndi kale
• Katsitsumzukwa
• nandolo
• Zitheba

mafuta

• batala
• mafuta
• Mtedza ngati amondi
• Kirimu - wopanda mkaka komanso supuni 1-2 zokha (5-10 ml) patsiku

Zonunkhira

• mchere
• adyo mchere
• White truffle nyanja mchere
• zitsamba

Ndi chiyani chomwe sichingadyedwe pazakudya zocheperako za carb?

chakudya chochepa cha carb Zina mwa zakudya zomwe siziyenera kudyedwa muzakudya ndi izi:

Zipatso: Zipatso siziloledwa pazakudya izi. Fructose yomwe ili nayo imakhala ndi shuga wosavuta yemwe amatha kuchulukitsa mafuta m'magazi. Zakudya, fructose mwa anthu kuyamwa kwachitsuloAmasonyeza kuti akhoza kuwonjezera shuga m'magazi ndi kuchepetsa mchere wina, monga mkuwa. Komabe, mutha kudya zipatso patsiku lachinyengo.

Mkaka: mkaka, chakudya chochepa cha carbsizovomerezeka. Chifukwa chake, kuchuluka kwa insulin kumawonjezeka.

Zakudya zokazinga: Ndikoletsedwa kudya zakudya zokazinga pamasiku a zakudya. zakudya zokazinga Ili ndi zopatsa mphamvu zambiri ndipo ili ndi zakudya zochepa. Mutha kudya patsiku lachinyengo.

Kodi kupanga tsiku lachinyengo?

Kuchita tsiku lachinyengo kumathandizira kagayidwe kachakudya. Ma calories samawerengedwa tsiku lino. Palibe chifukwa chodera nkhawa zomwe mukudya. Tsiku lachinyengo pazakudya izi limagwiritsidwa ntchito chifukwa cha kusintha kwa mahomoni komwe kumalimbikitsa kuwonda.

Kugwiritsa ntchito zakudya zopatsa thanzi muzakudya zapang'onopang'ono zama carbohydrate

chakudya chochepa cha carb amalimbikitsa kumwa zina zopatsa thanzi. Popeza kuti zakudya izi zitha kuwononga madzi ochulukirapo, tikulimbikitsidwa kuwonjezera ma electrolyte otayika ndi zowonjezera izi:

• potaziyamu
• mankhwala enaake a
• kashiamu

chakudya chochepa cha carb Amapereka zowonjezera zina zinayi zomwe zingathandize kuchepetsa thupi:

• policosanol
• Alpha-lipoic acid
• Green tea flavonoids (decaffeinated)
• adyo kuchotsa

Zakudya zowonjezera izi ziyenera kukhala masiku asanu ndi limodzi pa sabata, kudumpha sabata miyezi iwiri iliyonse.

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