Yintoni i-0 ye-Carbohydrate Diet kwaye Yenziwa njani? Uluhlu lweSampuli yokutya

Oko kutya kwe-carb yinguqu engaphezulu ye-carb ephantsi yokutya. Yinkqubo yesondlo apho ukutya okuqulethe i-carbohydrates kunqunyulwa ngokupheleleyo. Ikwabizwa ngokuba yi-no-carb diet okanye i-no-carb diet. Oku kutya kusetyenziselwa ukunciphisa umzimba okanye ukulawula iimeko ezithile zempilo.

Eyona njongo iphambili yale ndlela yokutya kukunyusa ukutshiswa kwamafutha ngokuphelisa imithombo ye-carbohydrate emzimbeni. Ngokuqhelekileyo ayikhuthazwa ukusetyenziswa kwexesha elide kuba iicarbohydrates zingumthombo obalulekileyo wamandla omzimba.

Ke, ngaba i-0 carbohydrate yokutya isempilweni? Ngaba kufuneka ukhethe oku kutya ukuze unciphise umzimba? Zigqibeni ngokufunda inqaku lethu. Nantsi into ekufuneka uyazi malunga ne-0 carbohydrate yokutya…

Yintoni i-0 ye-Carbohydrate Diet?

Ukutya kwe-carbohydrate kukutya okujolise ekunciphiseni ukusetyenziswa kwe-carbohydrate ukuya kwi-zero. Ekubeni iicarbohydrates zingowona mthombo wamandla obaluleke kakhulu kumzimba kukutya okuqhelekileyo, kolu hlobo lokutya imfuno yamandla iyazanywa ukuba ithotyelwe kumafutha kunye neprotheni.

I-0-carb yokutya idla ngokuphunyezwa ukunciphisa umzimba, ukwandisa amanqanaba amandla, ukulinganisela iswekile yegazi okanye ukuphucula ezinye iingxaki zempilo. Nangona kunjalo, olu hlobo lokutya kunzima ukuphumeza ixesha elide kwaye luthwala iingozi ezithile zempilo.

Ngaba i-0 ye-Carbohydrate Diet ikwenza ukuba ulahlekelwe ngumzimba?

I-0 ye-carbohydrate yokutya ngokuqinisekileyo ikunceda ukuba unciphise umzimba. Ekubeni i-carbohydrates isebenzisa i-glucose egciniweyo emzimbeni njengomthombo wamandla, ukunciphisa okanye ukusika ngokupheleleyo ukusetyenziswa kwe-carbohydrate kuvumela umzimba ukuba usebenzise iivenkile zamafutha njengamandla kunye nokunciphisa umzimba. Injongo yolu kutya kukukhawulezisa ukunciphisa umzimba kunye nokutshiswa kwamafutha ngokwenza ukuba umzimba ufumane amandla kwiivenkile zamafutha.

Kwenziwa njani i-0 ye-Carbohydrate Diet?

Ukuphumeza oku kutya, la manyathelo alandelayo kufuneka alandelwe:

1. Hlala kude nokutya okunekhabhohayidrethi: Ngelixa ulandela i-0 carbohydrate yokutya, kufuneka ususe konke ukutya okunekhabhohayidrethi ebomini bakho. Akufunekanga utye ukutya okunecarbohydrates njengomgubo omhlophe, iswekile, irayisi kunye neetapile.
2. Khetha amafutha anempilo: Kufuneka ukhethe amafutha anempilo kolu kutya. namafutha omnqumaUngasebenzisa ioyile ezifana , ioli yeeavokhado, ioli yekakhukhunathi.
3. Jonga iprotheyini yakho yokutya: Ukusetyenziswa kweeprotheyini kunendawo ebalulekileyo kwi-0 carbohydrate yokutya. Kufuneka ufumane iiprotheyini ezaneleyo, kodwa hayi izixa ezigqithisileyo. PiscesKufuneka ujike kwimithombo yeprotheyini efana nenyama efana nenkukhu, iturkey, amaqanda, iyogathi kunye netshizi.
4. Yitya imifuno eninzi: Ekubeni kufuneka uthintele imithombo ye-carbohydrate, imifuno idlala indima ebalulekileyo. Unokutya imifuno efana nemifuno eluhlaza, i-broccoli kunye nekhaphetshu.
5. Nika ingqalelo kusetyenziso lwamanzi: Ukusetyenziswa kwamanzi yinxalenye ebalulekileyo yayo nayiphi na ukutya. Kufuneka unakekele ukusela amanzi aneleyo yonke imihla.
6. Yitya ukutya okuphakathi kunye nokulinganisela: Xa ulandela oko kutya kwecarbohydrates, kubalulekile ukutya ukutya ngendlela elungeleleneyo. Kufuneka utye isixa esifanelekileyo samanqatha, iiprotheyini kunye nemifuno ngendlela elungeleleneyo, kuxhomekeke kubungakanani bamandla owadingayo.

0 Uluhlu lokutya kweCarbohydrate

Ungathatha olu luhlu lulandelayo njengomzekelo we-0 carbohydrate yokutya:

kwasekuseni

• 3 izilayi zetumata
• 2 izilayi zekhukhamba
• Iziqwenga ezi-2 ze-ham okanye i-turkey etshayayo
• 1 amaqanda abilisiwe

I-snack

• 10 iialmonds okanye i-walnuts

Isidlo sasemini

• I-1 yokuphakelwa kwe-steak eyosiweyo okanye ebhakiweyo
• Isaladi esecaleni eluhlaza (kunye nemifuno efana ne-lettuce, i-arugula, idill)

I-snack

• I-1 yeyogathi (engenasweet kunye ne-carbohydrate-free)

Isidlo sangokuhlwa

• I-1 yokukhonza yenkukhu eyosiweyo okanye intlanzi
• I-broccoli ene-steamed okanye imifuno edibeneyo ecaleni

I-snack

• Isiqhamo esi-1 se-carb ephantsi njenge-apile okanye i-strawberry

hayi: Olu luhlu nje lwesampulu. Unokwenza utshintsho kuluhlu ngokwezidingo zakho. Ukusetyenziswa kwamanzi kubaluleke kakhulu ukuxhasa oku kutya, ngoko qiniseka ukuba usela amanzi amaninzi.

Yintoni ekufuneka uyitye kwi-0 ye-Carbohydrate Diet?

I-0-carb yokutya ikhuthaza umzimba ukuba usebenzise amafutha endaweni ye-carbohydrates njengomthombo wamandla. Oku kutya kulandelayo kungatyiwa ngelixa ulandela oku kutya:

1. Ioyile: Iioyile ezisempilweni njengeoyile yomnquma, ioyile yekhokhonathi, ioyile yeavocado…
2. Inyama nentlanzi: Imithombo yeprotheyini efana nenkukhu, i-turkey, inyama yenkomo kunye nehagu ingatyiwa. Intlanzi ikwangumthombo osempilweni weprotheyini.
3. Iimveliso zolwandle: unonkala, i-shrimp, Oyster Ukutya kwaselwandle okunokutyiwa.
4. Iqanda: Amaqanda kukutya okuqhelekileyo kutyiwa kwizidlo ezine-carb ephantsi.
5. Imifuno: imifuno enamagqabi aluhlazaImifuno ephantsi kwe-carbohydrate efana ne-broccoli, i-zucchini, njl.
6. Iimveliso zederi: Iimveliso zobisi ezinamafutha apheleleyo ezifana neyogathi enamafutha agcweleyo, itshizi ekhrimu, kunye nesonka samasi secheddar zingatyiwa.
7. Imbewu ene-oyile: Imbewu yeoli efana nealmonds, walnuts, hazelnuts kunye nembewu ingatyiwa.
8. Iziqholo: Iziqholo ezifana netyuwa, i-pepper emnyama, i-thyme kunye ne-cumin yongeza incasa kwizitya.

Yintoni engafanele Uyitye kwi-0 ye-Carbohydrate Diet?

Oku kutya kulandelayo akutyiwa kwi-0 ye-carbohydrate yokutya:

• Iisiriyeli kunye neemveliso zokubhaka: Ukutya okufana nesonka, ipasta, irayisi, ibulgur, ikeyiki, i-pastry.
• Ukutya okuneswekile: Iilekese, iilekese, itshokolethi, i-ayisikrimu, iziselo ezineswekile...
• Imifuno enesitatshi: Imifuno enesitatshi efana neitapile, umbona kunye neeertyisi kufuneka ityiwe ngokwexabiso elilinganiselweyo.
• Iziqhamo: Iziqhamo ezivuthiweyo zihlala zinekhabhohayidrethi eziphezulu, ngoko ke kungcono ukuzisebenzisa ngezixa ezilinganiselweyo okanye hayi kwaphela.
• Iimbotyi: Iimbotyi ezifana neelentile, ii-ertyisi kunye neembotyi zinezixa eziphezulu zecarbohydrates.
• iimveliso zobisi eziswiti: Ukutya okufana neyogathi kunye netshizi eswiti eneswekile eyongeziweyo akufuneki kutyiwe.
• iisosi: Iisosi esele zenziwe, iketchup, kunye neesosi ezineelekese ezongeziweyo zikwatyebile kwiicarbohydrates.

Izibonelelo ze-0 Carb Diet

Ukutya kwe-0-carb kukutya apho iicarbohydrates ziphantse zithintelwe ngokupheleleyo. Enye yeenjongo eziphambili zabantu abalandela oku kutya kukunciphisa umzimba. Nangona kunjalo, bekungayi kuba yinto efanelekileyo ukuthetha ukuba oku kutya kunenzuzo. Ngenxa yokuba iicarbohydrates, ezingumthombo wamandla emizimbeni yethu, zibaluleke kakhulu kwimpilo yethu. 

Iicarbohydrate zinemisebenzi emininzi ebalulekileyo. Iicarbohydrate zinika amandla, ziphucula imisebenzi yengqondo, zingumthombo wefayibha, zomeleza amajoni omzimba, kwaye zinceda uphuhliso lwemisipha. Ngenxa yezi zizathu, ukutya kwe-zero-carb kunokuba yingozi kwimpilo ekuhambeni kwexesha.

I-0 Carbohydrate Diet Harms

Sinokudwelisa iingozi zempilo kolu kutya ngolu hlobo lulandelayo:

1. Ukunqongophala kwamandla: iicarbohydrates Ngowona mthombo wamandla womzimba. Ukuthathwa kwe-zero carbohydrate kunciphisa ubutyebi bomzimba ukuhlangabezana neemfuno zawo zamandla. Ngenxa yoko, kukho ukungabikho kwamandla kunye nobunzima kwimisebenzi yemihla ngemihla.
2. Ukwehla kwezihlunu: Umzimba ukhetha ukutshisa amafutha endaweni yeecarbohydrates ukuhlangabezana neemfuno zawo zamandla. Nangona kunjalo, ukuthathwa kwexesha elide le-zero ye-carbohydrate kunokukhokelela ekuhlaselweni kwemisipha kunye nokulahleka kwemisipha. Le yimeko engathandekiyo ngexesha lokunciphisa umzimba.
3. Ukunqongophala kwezondlo: Iicarbohydrate zikwangumthombo wefiber, iivithamini kunye neeminerali. Ukuthathwa kwe-zero carbohydrate kuthintela umzimba ekufunxeni ezi zondlo kwaye kunokukhokelela ekunqongophelweni kwezondlo.
4. Iziphumo zeMetabolic: Ukunciphisa ukuthathwa kwekhabhohayidrethi kukhokelela kwimeko emzimbeni ebizwa ngokuba yi-ketosis. I-Ketosis yinkqubo apho umzimba uguqula amanqatha abe ngamandla. I-ketosis yexesha elide inokuphazamisa ibhalansi ye-acid-base emzimbeni kwaye ikhokelela kwiingxaki zezintso.
5. Iziphumo zengqondo: Ukutya okune-zero-carb kunokubangela ukuba abanye abantu bafumane amanqanaba aphantsi amandla, ukucaphuka, ukungazinzi, kunye ukudakumba Inokubangela iziphumo zengqondo ezifana:

Ngaba kunokwenzeka ukuba ulandele i-0 Carbohydrate Diet?

Ngenxa yeempembelelo ezinobungozi ezidweliswe ngasentla, ukutya kwe-zero carbohydrate luhlobo lokutya okungafanele kukhethwe njengoko kunokubangela iingxaki zempilo kwixesha elide. Ukutya okune-carb ephantsi akuzinzile, kwaye ukuphelisa i-carbohydrates ngokupheleleyo ayinampilo yokugcina ukutya okunokulinganisela kwixesha elide.

Inkqubo yesondlo esekwe kwimigaqo yesondlo elungeleleneyo neyohlukeneyo inika iziphumo ezisempilweni.

Umthombo: 1, 2, 3, 4