Kwenziwa njani ukutya okuneCarb ephantsi? Isampulu yeMenyu

Ukutya okune-carb ephantsi kukutya okunciphisa inani le-carbohydrates elithathwe emzimbeni. Oku kutya kusekelwe ekuhlangabezaneni neemfuno zamandla omzimba kwamanye amaqela okutya afana namafutha kunye neprotein. Ngokusisiseko, ukutya okune-carbohydrates ephezulu njengeswekile, iimveliso zokubhaka, iitapile, irayisi kunye nepasta ziyaphetshwa. Endaweni yoko, iiprotheyini kunye nemithombo yamafutha njengemifuno, inyama, intlanzi, amaqanda kunye namafutha anempilo ayadliwa.

Ke, ngaba ukutya okune-carbohydrate ephantsi kwenza ukuba ulahlekelwe isisindo, bungakanani ubunzima obukwenza ukuba ulahlekelwe? Indlela yokwenza ukutya okuphantsi kwe-carb? Iimpendulo kuyo yonke imibuzo yakho malunga nalo mbandela zifihliwe kwinqaku lethu.

Yintoni Ukutya kweCarb ephantsi?

ukutya okune-carbohydrate ephantsi, ukutya kwe-carbohydrateYehlisa iikhalori zemihla ngemihla ukuya kuma-20 ukuya kuma-45 ekhulwini. Umgaqo osisiseko woku kutya kukwenza umzimba ukwazi ukusebenzisa amafutha endaweni yeecarbohydrates njengomthombo wamandla. Iikhabhohayidrethi zinika amandla ngokuguquka zibe luhlobo lweswekile ebizwa ngokuba yiglucose. Nangona kunjalo, kwi-low-carb diet, xa kukho i-glucose encinci emzimbeni, amafutha ayatshiswa kwaye iimolekyuli ezibizwa ngokuba yi-ketones ziveliswa. IiKetones ngolunye umthombo wamandla womzimba.

Oku kutya kunceda ukunciphisa umzimba, ukulawula iswekile yegazi, ukumelana ne-insulinIkhethwa ngenxa yezizathu ezahlukeneyo ezinjengokunciphisa uxinzelelo lwegazi kwaye, kwezinye iimeko, ukunyanga iingxaki zempilo ezifana nokuxhuzula.

Ngaba Ukutya okuphantsi kweCarbohydrate kukukunceda ukuba ulahlekelwe ngumzimba?

Ukutya okune-carbohydrate ephantsi kukunceda ukuba ulahlekelwe isisindo. Ngenxa yokuba oku kutya kunciphisa inani le-carbohydrates elithathwe emzimbeni. Ilinganisa iswekile yegazi kwaye inciphisa amanqanaba e-insulin. Oku kukhawuleza inkqubo yokulahlekelwa ubunzima ngokwandisa ukutshisa amafutha. 

Kwisidlo se-carbohydrates, kuyimfuneko ukunciphisa inani le-carbohydrates ethathwa yonke imihla. Umntu oqhelekileyo kufuneka athathe i-70-75 grams ye-carbohydrates ngosuku. Umntu otya ezi zixa zecarbohydrates yonke imihla ugcina ubunzima bakhe bulungelelene. Abo bakwi-low-carb diet baya kuqala ukunciphisa umzimba ukuba banciphisa inani labo lemihla ngemihla ye-carbohydrate ukuya kwi-40-50 grams.

Bungakanani ubunzima obuya kukutya okuphantsi kwekhabhohydrate?

Isiphumo sokuncipha kobunzima bokutya okunciphisa isixa seecarbohydrates siyahluka kumntu nomntu. Nangona kunjalo, ngokubanzi, kunokwenzeka ukuba ulahlekelwe yi-1-2 pounds kwiveki yokuqala yokutya okuphantsi kwe-carb. Oku kwenzeka ngenxa yokuphelelwa ngamanzi emzimbeni kunye nokuncipha kweevenkile ze-glycogen zomzimba. Nangona kunjalo, oku kuncipha kwesisindo sokuqala ngokuqhelekileyo akusiyo ukulahleka kwesisindo esizinzileyo kwaye isantya esincinci sokunciphisa umzimba sibonwa kwiiveki ezilandelayo.

Umphumo wokulahlekelwa kwesisindo sokutya okuphantsi kwe-carb ayixhomekeke kuphela ekunciphiseni i-carbohydrate. Kwakhona kubalulekile ukulandela ukutya ngendlela enempilo kunye nokulinganisela. Ukutya okuneprotheyini ephezulu, amafutha, i-fiber, i-vitamin kunye nomxholo weeminerali kufuneka kukhethwe. Ukongeza, ukwenza umthambo kunye nokutya okune-carb ephantsi kukwaxhasa inkqubo yokuncipha kobunzima.

Kwenziwa njani ukutya okuneCarb ephantsi? 

Ukutya okune-carb ephantsi yindlela yokutya enciphisa ukutya kwekhabhohayidrethi kwaye ivumela ukuba iivenkile zamafutha omzimba zisetyenziswe njengamandla. Ukwenza oku kutya, kufuneka ulandele la manyathelo alandelayo:

1. Ukumisela iinjongo: Misela injongo yokutya. Kusenokuba kukwehla ubunzima ukuba utyebe kakhulu, uphila ubomi obusempilweni, okanye ulungelelanisa amanqanaba eswekile yegazi.
2. Ukuchonga imithombo ye-carbohydrate: Yenza uluhlu lokutya kunye neziselo ezinekhabhohayidrethi. Ukutya okufana nesonka, ipasta, irayisi, iitapile, iswekile, iijusi zeziqhamo zibandakanyiwe kolu luhlu.
3. Ukunciphisa ukutya kwe-carbohydrate: Qala ukunciphisa ukutya kwakho kwe-carbohydrate yemihla ngemihla. Ukwenza oku unokulandela la manyathelo angezantsi:

• Khetha isonka sengqolowa okanye isonka sengqolowa endaweni yesonka esimhlophe.
• Yitya izitya ezenziwe ngemifuno endaweni ye-pasta okanye irayisi.
• Yitya ukutya okunempilo endaweni yokutya okuneswekile.

4. Ukonyusa ukutya kweprotheyini: Ukuhlangabezana nobungakanani beprotheyini efunwa ngumzimba imithombo yeprotheyiniYandisa i-. Umzekelo, sebenzisa ukutya okuneprotheyini ephezulu efana nenkukhu, intlanzi, amaqanda kunye neyogathi.
5. Ukutya amafutha anempilo: Ukutya amafutha anempilo kwandisa imvakalelo yokuzala kwaye kunika amandla. Bandakanya amafutha anempilo afana neoli yeoli, i-avocado kunye ne-walnuts ekudleni kwakho.
6. Ukutya okusekwe kwimifuno kunye nemifuno: Imifuno kunye nemifuno inendawo ebalulekileyo kwi-low-carb diet. Ukongeza, kufuneka unakekele ukunciphisa inani leziqhamo.
7. Ukusetyenziswa kwamanzi: Amanzi osela, Ikhawulezisa imetabolism kwaye inika imvakalelo yokuzala. Zama ukusebenzisa ubuncinane iiglasi ezi-8-10 zamanzi ngosuku.

Kukho amanqaku okuqwalasela xa usenza ukutya okuphantsi kwe-carbohydrate. Ezi:

• Kucetyiswa ukuba ulandele ukutya phantsi kweliso likagqirha okanye i-dietician.
• Ukuhamba kwi-low-carb yokutya ixesha elide kunokubangela iingxaki zempilo. Ke ngoko, kubalulekile ukuthatha ikhefu ngamaxesha athile okanye ukonyusa umthamo wakho wecarbohydrates ngendlela elawulwayo.
• Kuyimfuneko ukunikela ingqalelo kwi-vitamin kunye ne-mineral intake kwi-carbohydrate ephantsi yokutya. Ngoko ke, kuya kuba ngcono ukwenza isicwangciso sesondlo esilungeleleneyo.
• Ukwenza imidlalo kunye nokuzivocavoca rhoqo kuya kwandisa umphumo wokutya.
• Zama ukuphuhlisa indlela yokutya ngokusisigxina ukuphepha ukuphinda ubuyise ubunzima obulahlekileyo ngelixa ulandela ukutya kwakho.

Imenyu ephantsi ye-Carbohydrate Diet Sample Menu

Apha ngezantsi kukho imenyu yokutya ene-carb ephantsi yosuku olunye:

kwasekuseni

• 2 amaqanda abilisiwe
• 1 isilayi se-fat fat cheese
• itumata kunye cucumber

I-snack

• 1 ivokhado

Emini emaqanda

• Isifuba senkukhu eyosiweyo okanye intlanzi
• Isipinatshi esiqholiweyo okanye isaladi ye-arugula (ngeoli yeoli kunye nejusi yelamuni)

I-snack

• Isandla seealmonds okanye iwalnuts

ngokuhlwa

• I-salmon ebhakiweyo okanye i-turkey
• Ukutya kwemifuno (okufana ne-broccoli, i-zucchini, itheniphu)

I-snack (ukhetho)

• Iyogurt kunye namaqunube

hayi: Ukusetyenziswa kokutya okuneswekile kulinganiselwe kakhulu ekutyeni okunekhabhohayidrethi ephantsi. Ke ngoko, ukutya kufuneka kubandakanye ukhetho olunje ngeziqhamo okanye iyogathi engenaswekile endaweni yeedessert. Ukongezelela, ioli enempilo efana neoli yeoli, etyebileyo ngamafutha angaxutywanga, kufuneka ikhethwe. Unokuhlengahlengisa isicwangciso sakho sesondlo ngokweemfuno zakho kunye nezinto ozikhethayo.

Ukutya ntoni kwi-Low Carb Diet?

Unokutya oku kulandelayo kukutya okune-carb ephantsi:

• Inyama nentlanzi: Imithombo yeprotheyini efana nenkukhu, i-turkey, inyama yenkomo, i-salmon kunye ne-tuna iqulethe i-carbohydrates ephantsi.
• iqanda: Kukutya okuneprotheyini ephezulu kunye neecarbohydrates eziphantsi.
• Imifuno eluhlaza: Imifuno enamagqabi aluhlaza efana ne-broccoli, isipinatshi, i-chard, ikhaphetshu kunye ne-lettuce iqulethe i-carbohydrates ephantsi.
• Ubisi kunye neemveliso zobisi: Iimveliso zobisi ezinamafutha apheleleyo njengeyogathi, itshizi kunye nebhotolo zinekhabhohayidrethi ezisezantsi.
• amafutha: Ioli enempilo efana neoli yeoli, ioli yekhokhonathi kunye neoli ye-avocado iqulethe i-carbohydrates ephantsi. 
• Imbewu kunye namandongomane: Iialmonds, i-walnuts, i-hazelnuts, imbewu yeflax; iimbwe zechai Ukutya okunje ngecarbohydrate ephantsi.
• Itshokholethi emnyama: Iitshokholethi ezimnyama ezinomxholo ophezulu we-cocoa ziqulethe i-carbohydrates ephantsi.
• Amanzi kunye neti ye-herbal: Amanzi kunye neeti ze-herbal, ezingenayo i-carbohydrate kunye ne-calorie-free, nazo zisetyenziswe kwi-low-carb diet.

Yintoni engafanele Uyitye kwi-Low Carb Diet?

Ukutya okulandelayo akufuneki kusetyenziswe kwi-low-carb diet:

• Ukutya okuneswekile okanye iswekile eyongeziweyo: Iilekese, iilekese, itshokolethi, izimuncumuncu, njl. Ukutya okunje kuqulethe iicarbohydrates eziphezulu kwaye luhlobo lokutya ekufuneka luphetshwe ekutyeni kwakho.
• Iisiriyeli kunye nemifuno: Ingqolowa, ibhali, ingqolowa, irayisi, i-oats, IQuinoaIinkozo ezifana ne-, i-amaranth kufuneka ityiwe ngezixa ezilinganiselweyo okanye zipheliswe ngokupheleleyo kukutya okune-carb ephantsi.
• Imifuno enesitatshi: Imifuno enesitatshi efana neetapile, umbona, iiertyisi, iibhithi zeswekile, iibeet kunye neminqathe zinekhabhohayidrethi eziphezulu kwaye azifanelekanga ekutyeni kwakho.
• iziselo ezineswekile: Iziselo ezifana neesoda ezineswekile, iijusi zeziqhamo, iziselo zamandla, kunye neziselo ezishushu ezineswiti (iti okanye ikofu) zinezixa eziphezulu zecarbohydrates kwaye kufuneka ziphetshwe.
• Ezinye iziqhamo: Ezinye iziqhamo zinokuqulatha iicarbohydrates eziphezulu. Umzekelo, kufuneka unciphise inani leziqhamo ezinjengeebhanana, iidiliya, iimelon, iipayinapile kunye neemango okanye uziphephe ngokupheleleyo.
• Imveliso yobisi eneswekile okanye esenziweyo: Iiyogathi ezineswekile, ubisi oluswiti okanye itshizi eziswiti zikwayimveliso ekungafuneki ukuba isetyenziswe ekutyeni okune-carb ephantsi. Endaweni yoko, iimveliso zobisi ezinamafutha agcweleyo okanye ezinye iindlela ezingenaswekile zinokukhethwa.

Ziziphi iiNzuzo zokuTya iCarb ephantsi?

Ukutya okune-carb ephantsi kubonelela ngeenzuzo ezininzi:

1. Ukuhla ukusinda: Ukutya okune-carb ephantsi kukhuthaza ukulahleka kwesisindo ngokunceda umzimba ukuba utshise amanqatha kunye nokunciphisa umzimba.
2. Ukugcina iswekile yegazi phantsi kolawulo: Ukutya okune-carb ephantsi kunceda ukugcina iswekile yegazi kumanqanaba aphantsi. Oku kubaluleke ngakumbi kubantu abaneengxaki zeswekile yegazi njengesifo seswekile.
3. Ukunciphisa ukumelana ne-insulin: Ukutya okune-carb ephantsi kunciphisa umngcipheko wohlobo lwe-2 yeswekile ngokunciphisa ukunganyangeki kwe-insulin.
4. Ulawulo lokutya: Ukutya okune-carb ephantsi kwenza uzive ugcwele ixesha elide, nto leyo inceda ukuba utye kancinci.
5. Impilo yentliziyo: Ukutya okune-carb ephantsi kunceda ukunciphisa amanqanaba e-cholesterol embi kunye nokunyusa amanqanaba e-cholesterol enhle. Oku kuluncedo nakwimpilo yentliziyo.
6. Ukunciphisa ukudumba: Ukutya okune-carb ephantsi kunciphisa iimpawu kwezinye iimeko ezingapheliyo zokuvuvukala (umzekelo, i-rheumatoid arthritis).
7. Iphucula ukusebenza kwengqondo: Kucetyiswa ukuba ukutya okune-carb ephantsi kunokuphucula imisebenzi yokuqonda.

Zeziphi iiNgozi zoKutya okuPhantsi kweCarbohydrate?

Ubungozi bokutya okune-carb ephantsi kunokubandakanya:

1. Ukunqongophala kwezondlo: Ukutya okune-carb ephantsi kudla ngokunciphisa umxholo we-carbohydrate, okwenza kube nzima kuwe ukufumana okwaneleyo kwezondlo ezibalulekileyo. Ukutya okunekhabhohayidrethi, ngakumbi imifuno kunye neziqhamo, kunika iivithamini, iiminerali kunye nefayibha ezidingwa ngumzimba wakho.
2. Amandla aphantsi: Iicarbohydrate ngowona mthombo wamandla womzimba. Kukutya okune-carb ephantsi, inqanaba lakho lamandla lingancipha kwaye iingxaki ezinjengobuthathaka, ukukhathala kunye nokungabikho kokugxila kunokwenzeka.
3. Iingxaki zokwetyisa: Ifayibha sisondlo esifumaneka kukutya okunekhabhohayidrethi kwaye ixhasa impilo yamathumbu akho. Kwizidlo eziphantsi kwe-carb, i-fiber intake iyancipha kwaye ukuqhinaIingxaki zokwetyisa ezifana nerhasi kunye nokuqunjelwa zingenzeka.
4. Ukwehla kwezihlunu: Kwizidlo ezine-carb ephantsi, umzimba usebenzisa izicubu zemisipha ukuhlangabezana neemfuno zamandla. Oku kukhokelela ekulahlekeni kwezihlunu kunye nokunciphisa izinga le-metabolic.
5. Iziphumo zentlalo nezengqondo: Ukuba ukutya okune-carb ephantsi kulandelwa ngokungqongqo, kuchaphazela ubomi bakho boluntu kwaye kuthintele indlela otya ngayo. Kukwanzima kwabanye abantu ukumelana nemida yokutya. iingxaki zengqondo, ukuphazamiseka kokutya okanye iingcinga ezingaphaya kwamandla zisenokwenzeka.

Ngaba kufuneka kwenziwe ukutya okune-carb ephantsi?

Ukutya okune-carb ephantsi sisihloko esiphikisanayo, kwaye nokuba kufuneka kwenziwe kuyahluka kumntu nomntu. Nangona ukutya kuneenzuzo ezininzi, akufanelanga wonke umntu kwaye kunokungabi sempilweni kwabanye abantu.

Ukutya okune-carb ephantsi kudla ngokulandelwa ngabo baneengxaki zempilo ezifana nesifo seswekile okanye ukutyeba, abo bane-insulin ukumelana, okanye abo banengxaki ye-syndromes ethile ye-metabolic. Nangona kunjalo, oku kutya akufanelanga amaqela athile, njengabasetyhini abakhulelweyo, oomama abancancisayo okanye abo baneengxaki ezithile zempilo.

Iicarbohydrate zingumthombo obalulekileyo wamandla kwaye zibonelela ngezinye izondlo eziyimfuneko kumzimba. Ngoko ke, kubalulekile ukuqwalasela zonke izinto kwaye uqwalasele nayiphi na ingozi enokuthi ichaphazele impilo yakho ngaphambi kokuba uqalise ukutya okuphantsi kwe-carb.

Umthombo: 

1. Volek JS, Phinney SD. UbuGcisa kunye neSayensi yokuPhila kweCarbohydrate ephantsi: Isikhokelo seNgcali sokwenza iiNzuzo zokusindisa ubomi be-Carbohydrate Restriction eZinzileyo kwaye Uyonwabele: Ngaphandle kokuObesity; 2011.
2. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. Umphumo we-carbohydrate ephantsi, ukutya kwe-ketogenic ngokubhekiselele kwi-low-glycemic index diet on glycemic control in type 2 diabetes mellitus. I-Nutr Metab (eLond). 2008;5:36.
3. Foster GD, Wyatt HR, Hill JO, et al. Ulingo olungenamkhethe lokutya okune-carbohydrate ephantsi yokutyeba. N Ngesi J Med. 2003;348(21):2082-2090.
4. Santos FL, Esteves SS, da Costa Pereira A, Yancy WS Jr, Nunes JP. Uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi zeziphumo zokutya okuphantsi kwe-carbohydrate kwimiba yengozi ye-cardiovascular. Obes Rev. 2012;13(11):1048-1066.
5. Ludwig DS, Friedman MI. Ukwandisa i-adiposity: isiphumo okanye unobangela wokutya kakhulu? UJama. 2014;311(21):2167-2168.
6. Ukutya okune-carb ephantsi: Ngaba inokukunceda unciphise umzimba?  mayoclinic.org
7. Ukutya okuphantsi kwe-carbohydrate    wikipedia.org