Yintoni i-Slow Carbohydrate Diet kwaye Yenziwa njani?

Umxholo wenqaku

Yiyiphi imigaqo yokutya okucothayo kwe-carb?
- Yintoni engatyiwa kwi-carb ecothayo yokutya?
  - Ukusetyenziswa kwezongezo kukutya okucothayo kwecarbohydrate

ukutya okucothayo kwe-carb (i-slow-carb diet) yaziswa kwi-ajenda nguTimothy Ferriss, umbhali wencwadi ethi "I-4-Hour Body". ukutya kwe ketogenic Njengokutya okune-carb ephantsi. Isekelwe kwimigaqo emihlanu egqitywe ngumbhali.

Kwiintsuku ezintandathu, ungatya ukutya okuvumelekileyo ekutyeni. Ngolunye usuku evekini wenza usuku lokukopela konke onako-ukutya. Ngeentsuku zokutya, kufuneka unciphise ukutya okune ngosuku. Akufanele utye i-carbohydrates ecocekileyo, iziqhamo okanye iziphuzo ezinekhalori ephezulu.

Isidlo ngasinye osityayo kufuneka siqulathe uninzi lwamaqela okutya amathathu okuqala njengoko ufuna kunye nenani elincinci lamaqela amabini okugqibela. Kwakhona, isicwangciso sokutya sincoma ukuthatha izongezo zesondlo ukuqinisa inkqubo yokulahleka kwesisindo. Kodwa oku akunyanzelekanga.

ukutya okucothayo kwe-carbIngqiqo kukunyusa ukusetyenziswa kweeprotheyini kunye nokutya okuncinci kwe-carbohydrates. Ngaloo ndlela, ukutshisa amanqatha kukhawuleza, ukuvakalelwa kwe-satiety kwanda kwaye ukulahleka kwesisindo kwenzeka.

Yiyiphi imigaqo yokutya okucothayo kwe-carb?

Oku kutya kusekelwe kwimithetho emihlanu elula.

Umthetho #1: Ziphephe iikhabhu ezimhlophe: Zonke iintlobo ze-carbohydrates ezicutshungulwayo ezenziwe ngomgubo ocoliweyo, ezifana ne-pasta, isonka kunye ne-cereals, kufuneka ziphetshwe.

Umthetho 2: Yitya izitya ezifanayo: Kukho ukutya okumbalwa okuya kunceda ukunciphisa umzimba xa kuthelekiswa nokutya. Okufuneka ukwenze kukuxuba kwaye utshatise ukutya kwiqela ngalinye lokutya ukulungiselela ukutya. Oku kukuphinda izitya yonke imihla.

Umthetho 3: Musa ukusela iikhalori: Kufuneka usele amanzi amaninzi emini. Ezinye iziselo ezinconyelwayo ziquka iti engenaswekile, ikofu, okanye ezinye iziselo ezingena calorie.

Yintoni eLungileyo kwiSifo sesisu? Siphazamiseka Njani Isisu?

Umthetho 4: Musa ukutya iziqhamo: Ngokwale ndlela yokutya, iziqhamo azikho luncedo ekulahlekeni kwesisindo. Kuxelwa ukuba i-fructose kwiziqhamo yandisa amanqanaba egazi, iyanciphisa amandla okutshisa amafutha, kwaye ilibazise inkqubo yokulahlekelwa kwesisindo.

Umthetho 5: Usuku lokukopela kanye ngeveki

ukutya okucothayo kwe-carb Ikuvumela ukuba ukhethe usuku olunye ngeveki apho ungatya nantoni na oyifunayo.

Yintoni onokuyidla ngokutya okucothayo kwe-carb?

Oku kutya kusekelwe kumaqela amahlanu okutya: iiprotheyini, iimbotyi, imifuno, ioli kunye neziqholo. Ngokomsunguli wokutya, okukhona kukho iindlela ezininzi onokukhetha kuzo, kokukhona kunokwenzeka ukuba uphambuke ekutyeni okanye uyeke.

Ngezantsi, Nalu uluhlu lokutya okuvunyelweyo kolu kutya:

protein

iqanda elimhlophe
Ibele lenkukhu
Inyama yenkomo
Pisces
I-lactose-free, i-whey protein powder engathandekiyo

imidumba

Ilentile
Imbotyi yeHaricot
Imbotyi yezintso
Iimbotyi zesoya

Imifuno

isipinatshi
Imifuno ye-Cruciferous efana ne-broccoli, i-Brussels sprouts, i-cauliflower, kunye ne-kale
I-asparagus
Bezelye
Iimbotyi eziluhlaza

amafutha

ibhotolo
namafutha omnquma
Amandongomane afana neealmondi
I-Cream - i-milk-free kunye ne-1-2 ye-teaspoon kuphela (5-10 ml) ngosuku

Iziqholo

ityuwa
ityuwa yegalikhi
Ityuwa yolwandle yetruffle emhlophe
imifuno

Yintoni engatyiwa kwi-carb ecothayo yokutya?

ukutya okucothayo kwe-carb Okunye kokutya okungamelanga kutyiwe ekutyeni zezi:

Iziqhamo: Iziqhamo azivumelekanga kule diet. I-fructose equlethwe yiswekile elula enokunyusa amanqanaba egazi. Ukutya, i-fructose ebantwini ukufunxwa kwentsimbiIcebisa ukuba inokunyusa amanqanaba eswekile yegazi kunye namanqanaba asezantsi kwezinye iiminerali, ezifana nobhedu. Nangona kunjalo, ungatya iziqhamo ngosuku lokukopela.

Zeziphi iziqhamo ezineCalory ephezulu?

Ubisi: ubisi, ukutya okucothayo kwe-carbayikhuthazwa. Ngenxa yokuba ibangela ukuba inqanaba le-insulin linyuke.

Ukutya okuqhotsiweyo: Akuvumelekanga ukutya ukutya okuthosiweyo ngeentsuku zokutya. ukutya okuqhotsiweyo Iphezulu kwiikhalori kwaye inexabiso eliphantsi lesondlo. Ungayitya kuphela ngosuku lokukopela.

Indlela yokwenza usuku lokukopela?

Ukwenza usuku lokukopela kukhawuleza imetabolism. Iikhalori azibalwa ngolu suku. Akukho mfuneko yakuzikhathaza ngento oyityayo. Usuku lokukopela kule sidlo lusetyenziselwa umphumo walo kwiinguqu zehomoni ezikhuthaza ukulahleka kwesisindo.

Ukusetyenziswa kwezongezo kukutya okucothayo kwecarbohydrate

ukutya okucothayo kwe-carb icebisa ukuba uthathe izongezo zesondlo. Ngenxa yokuba oku kutya kunokubangela ukulahleka kwamanzi amaninzi, kuyacetyiswa ukuba ukongeza i-electrolyte elahlekileyo ngezi zongezo zilandelayo: