Chii chinonzi Slow Carbohydrate Diet uye Inoitwa Sei?

Zviri muChinyorwa

Ndeipi mitemo yekudya kunononoka carb?
- Chii chisingagone kudyiwa pane inononoka carb yekudya?
  - Kushandiswa kwezvekuwedzera mune inononoka carbohydrate chikafu

inononoka carb kudya (slow-carb diet) yakaunzwa kuchirongwa naTimothy Ferriss, munyori webhuku "The 4-Hour Body". ketogenic kudya Kufanana nekudya kwakaderera-carb. Zvinobva pamitemo mishanu inotarwa nemunyori.

Kwemazuva matanhatu, unogona kudya zvokudya zvinobvumirwa mukudya. Rimwe zuva pavhiki unoita zvese-zvaunogona-kudya zvekubiridzira zuva. Pamazuva ekudya, iwe unofanirwa kuzviganhurira pakudya mana pazuva. Iwe haufanirwe kudya yakacheneswa makhahydrates, michero kana yakakwirira-calorie zvinwiwa.

Kudya kwega kwega kwaunodya kunofanirwa kuve nezvakawanda zvemapoka matatu ekutanga ezvekudya sezvaunoda uye nechidimbu chemapoka maviri ekupedzisira. Zvakare, chirongwa chekudya chinokurudzira kutora zvinovaka muviri kuti usimbise uremu maitiro. Asi izvi hazvisi zvekumanikidzwa.

inononoka carb kudyaChikonzero ndechekuwedzera mapuroteni uye kudya macarbohydrates mashoma. Nokudaro, kupisa kwemafuta kunowedzera, kunzwa kwekusatya kunowedzera uye kuora muviri kunoitika.

Ndeipi mitemo yekudya kunononoka carb?

Ichi chikafu chinobva pamitemo mishanu iri nyore.

Mutemo #1: Dzivisa white carbs: Mhando dzese dzemakabhohaidhiretsi akagadzirwa kubva muupfu hwakanatswa, senge pasta, chingwa uye zviyo, zvinofanirwa kudziviswa.

Mutemo 2: Idya ndiro dzakafanana: Kune zvikafu zvishomanana zvichabatsira nekuonda kana zvichienzaniswa nekudya. Chaunofanirwa kuita kusanganisa uye kuenzanisa chikafu kubva muboka rega rega rekudya kugadzira chikafu. Uku ndiko kudzokorora ndiro zuva nezuva.

Mutemo 3: Usanwe macalorie: Unofanira kunwa mvura yakawanda mukati mezuva. Zvimwe zvinwiwa zvinokurudzirwa zvinosanganisira tii isina shuga, kofi, kana zvimwe zvinwiwa zvisina macalorie.

Chii Chakanakira Mudumbu Disorder? Mudumbu Rinokanganiswa Sei?

Mutemo wechina: Usadya muchero: Maererano nekudya uku, michero haibatsiri pakuderedza uremu. Zvinonzi fructose mumichero inowedzera mazinga emafuta eropa, inoderedza mafuta ekupisa simba uye inononoka kuderedza uremu.

Mutemo wechishanu: Cheat zuva kamwe pavhiki

inononoka carb kudya Inokubvumira kusarudza zuva rimwe pavhiki kwaunogona kudya chero chaunoda.

Chii chekudya pane inononoka carb kudya?

Kudya uku kunobva pamapoka mashanu ezvekudya: mapuroteni, nyemba, miriwo, mafuta uye zvinonhuwira. Maererano nemuvambi wekudya, iyo yakawanda sarudzo yaunofanira kusarudza kubva, iwe unowedzera mukana wekutsauka kubva pakudya kana kurega.

Pazasi, Heino rondedzero yezvikafu zvinobvumidzwa pakudya uku:

Protein

zai jena
Zamu rehuku
Nyama yemombe
Pisces
Lactose-isina, isina kunaka whey protein poda

bhinzi

Lentil
Bhinzi yebhari
Bean bhinzi
Soybeans

muriwo

sipinachi
Cruciferous miriwo yakadai sebroccoli, Brussels inomera, cauliflower, uye kare
Asparagus
pizi
Green beans

anonhuwirira

ruomba
namafuta
Nzungu semaamanda
Cream - isina mukaka uye chete 1-2 maspuni (5-10 ml) pazuva

Zvinonhuwira

munyu
garlic munyu
White truffle yegungwa munyu
herbs

Chii chisingagone kudyiwa pane inononoka carb yekudya?

inononoka carb kudya Zvimwe zvekudya zvisingafanirwe kudyiwa mukudya ndezvekuti:

Zvibereko: Zvibereko hazvibvumirwi pakudya uku. Iyo fructose yavanayo ine shuga iri nyore inogona kuwedzera huwandu hwemafuta eropa. Kudya, fructose muvanhu kutorwa kwesimbiInoratidza kuti inogona kuwedzera mazinga ehuga uye kuderedza mamwe maminerari, akadai semhangura. Zvisinei, unogona kudya michero pazuva rokubiridzira.

Ndezvipi Zvibereko Zvakakwirira muMacalorie?

Mukaka: mukaka, inononoka carb kudyahazvikurudzirwe. Nekuti inokonzeresa kuwanda kwe insulin kukwira.

Zvokudya zvakakangwa: Zvinorambidzwa kudya zvokudya zvakakangwa pamazuva ekudya. zvakakangwa zvokudya Iyo ine macalorie akawanda uye ine yakaderera kukosha kwekudya. Unogona kuidya chete pazuva rekubiridzira.

Nzira yekuita sei zuva rekubiridzira?

Kuita zuva rekubiridzira kunomhanyisa metabolism. Macalorie haaverengerwi pazuva iri. Hapana chikonzero chekunetseka pamusoro pezvauri kudya. Zuva rekubiridzira pakudya uku rinoshandiswa pakuita kwaro pane kuchinja kwehomoni kunokurudzira kuora muviri.

Kushandiswa kwezvekuwedzera mune inononoka carbohydrate chikafu

inononoka carb kudya inokurudzira kutora zvimwe zvinovaka muviri. Tichifunga kuti chikafu ichi chinogona kukonzera kurasikirwa kwemvura yakawandisa, zvinokurudzirwa kuwedzera ma electrolyte akarasika neanotevera anowedzera: