Kwenziwa Njani Ukutya Kweqanda? Uluhlu lokutya kweqanda

ukutya kweqandakukutya okuthandwayo okuthembisa ukwehla kobunzima ngokukhawuleza. Njengoko igama libonisa, ukutya kubandakanya ukutya okuningana kwamaqanda abilisiwe abilisiwe ngosuku kunye nezinye iiprotheni ezibhityileyo, imifuno engeyiyo i-starchy kunye neziqhamo ezine-carb ephantsi.

ukutya kweqandaNangona kuthiwa inceda ukwehla kobunzima, ayigcineki njengoko ingqongqo kakhulu kwaye kunzima ukuyilandela.

kwinqaku "ukwenza njani ukutya kweqanda elibilisiweyo", "zeziphi iingenelo kunye nomonakalo wokutya kweqanda" Masiphendule imibuzo yakho.

Yintoni ukutya kweqanda elibiweyo?

ukutya kweqanda elibilisiwesisicwangciso sesondlo esisekelwe kwincwadi ye-2018 ngu-Arielle Chandler.

Nangona kukho iindidi ezininzi zokutya, idla ngokubakho kwisidlo ngasinye iqanda okanye olunye uhlobo lweprotheyini ebhityileyo, imifuno engeyo-statshi, kunye nesinye ukuya kwezimbini iziqhamo ze-low-carb ngosuku.

Ngokomdali wokutya, le-carb ephantsi, ipateni yokutya enekhalori ephantsi inokukunceda ukuba ulahlekelwe ukuya kuthi ga kwi-2kg kwiiveki nje ezi-11.

Ukongeza ekukhuthazeni ukunciphisa umzimba, ukutya kukwabangwa kuphucula ukulawula iswekile yegazi, kunceda impilo yamehlo, kunye nokubonelela ngezondlo ezomeleza amathambo, iinwele kunye nezinzipho.

Indlela yokwenza ukutya kweqanda elibilisiwe?

ukutya kweqanda elibilisiweIvumela ukutya okuthile kwisidlo ngasinye sosuku kwaye akukho snacks phakathi.

Ukutya isidlo sakusasa, kufuneka utye amaqanda amabini ubuncinci, ukutya kwemifuno engeyo-statshi efana neetumato, kunye neziqhamo ezine-carb ephantsi ezifana ne-grapefruit.

Isidlo sasemini kunye nesidlo sakusihlwa kufuneka siqukathe imifuno engeyo-statshi kunye nokukhonza okuncinci kwamaqanda okanye olunye uhlobo lweprotheni ebhityileyo, njengenkukhu okanye intlanzi.

Nangona imithambo ingafuneki njengenxalenye yesicwangciso, imisebenzi elula yomzimba efana nokuhamba ngebhayisikile, i-aerobics okanye ukuhamba ngokukhawuleza kunokwenziwa ukwandisa iziphumo.

Ukutya kuhloswe ukuba kulandelwe kwiiveki ezimbalwa kuphela ngexesha. 

Ukutya ntoni kwi-Egg Diet?

ukutya kweqanda elibilisiwe iqulethe ubukhulu becala amaqanda, iiproteni ezibhityileyo, kunye neziqhamo ezinekhabhori ephantsi kunye nemifuno.

Iziselo ezingena calorie, kubandakanywa amanzi kunye neti okanye ikofu engaswiti, nazo zivumelekile. Okunye ukutya okucetyiswayo njengenxalenye yokutya kubandakanya:

iqanda

Iqanda leqanda kunye nomhlophe

iiprotheni ezibhityileyo

Iinkukhu ezingenasikhumba, intlanzi kunye negusha ebhityileyo, inyama yenkomo 

imifuno engenasitatshi

Isipinatshi, i-collard greens, i-arugula, i-broccoli, i-bell pepper, i-zucchini, i-kale, kunye ne-tomato

iziqhamo ezine-carb ephantsi

I-lemon, i-lime, i-orenji, ivatala, i-strawberry kunye ne-grapefruit

Amafutha kunye namafutha

Ioli yekakhukhunathi, ibhotela kunye ne-mayonnaise - zonke ngamanani amancinci

Iziselo

Amanzi, amanzi eminerali, i-soda yokutya, iti engenaswekile kunye nekofu

Imifuno kunye neziqholo

I-garlic, i-basil, i-turmeric, i-pepper, i-rosemary kunye ne-thyme

Ezinye iinguqulelo zesicwangciso zikwavumela iimveliso zobisi ezinamafutha aphantsi ezifana nobisi lwe-skim, iyogathi enamafutha aphantsi, kunye netshizi.

Yintoni Engenakutyiwa kwi-Egg Diet?

ukutya kweqanda elibilisiwe, imifuno enesitashi, ingqolowalar kunye nokunciphisa ukutya okuninzi okune-carb ephezulu, kuquka iziqhamo ezininzi.

Ukutya okucutshungulwayo okufana nokutya okuswiti nokunencasa, ukutya okukhenkcezisiweyo kunye nokutya okukhawulezayo akuvumelekanga, kunye neziselo ezineswekile ezineswekile ezifana nesoda.

ukutya kweqanda elibilisiweOkunye ukutya okufuneka sikuphephe zezi:

Imifuno enesitatshi

Iitapile, ibhatata, iimbotyi, umbona kunye neeertyisi

Iziqhamo eziphezulu ze-carb

Ibhanana, ipayinapile, imango kunye neziqhamo ezomisiweyo

cereals

Isonka, i-pasta, iquinoa, i-couscous, i-buckwheat kunye nebhali

ukutya okulungisiweyo

Izidlo ezisele zilungile, ukutya okukhawulezayo, iitshiphusi, iibhegi, amaqebengwana neelekese

Iziselo ezineswekile

Isoda, ijusi, iti eswiti kunye neziselo zemidlalo

Uluhlu lokutya kweqanda

ukutya kweqandaKukho iinguqulelo ezininzi ezahlukeneyo ze. Uza kuqala usuku ngalunye ngamaqanda kwaye uqhubeke nokutya iprotheyini ebhityileyo imini yonke. Ngezantsi uluhlu lokutya kweqanda oluyisampuli inikwe;

kwasekuseni

Iqanda eli-2 elibilisiwe

I-Omelet kunye ne-1 grapefruit okanye amaqanda ama-2 kunye nesipinashi kunye nama-mushroom.

Isidlo

1/2 isifuba senkukhu kunye ne-broccoli

Isidlo sangokuhlwa

Inxalenye ye-1 yeentlanzi kunye nesaladi eluhlaza 

ukutya kweqandaOlunye uhlobo lokutya kukutya kweqanda kunye ne-grapefruit, apho unokutya isiqingatha se-grapefruit ngesidlo ngasinye (kabini ngosuku ngokukhetha). Isicwangciso sokutya esisampulu kolu guqulelo lokutya lulolu hlobo lulandelayo:

kwasekuseni

Amaqanda ama-2 abilisiwe kunye ne-1/2 yamagilebhisi

Isidlo

I-1/2 yenkukhu yenkukhu, i-broccoli kunye ne-1/2 ye-grapefruit

Isidlo sangokuhlwa

I-1 ukukhonza intlanzi kunye ne-1/2 ye-grapefruit

ixhaphake kakhulu ukutya kweqandaUguqulelo lokugqibela lwale "okugqithiseleyo" ukutya kweqanda. Kule nguqulo, i-dieters idla amaqanda abilisiwe kuphela kwaye isele amanzi iintsuku ezili-14.

Olu hlobo lokutya alukhuthazwa ngamandla njengoko lunokukhokelela ekungalungelelani ngokugqithisileyo kunye nokungondleki.

Ngaba Ukutya Kweqanda Kunciphisa Ubunzima?

ukutya kweqanda elibilisiweIqulathe ubukhulu becala ukutya okune-calorie ephantsi okufana namaqanda, imifuno engeyo-statshi, kunye neziqhamo ezine-carb ephantsi.

Ke ngoko, ukulandela ukutya kuya kukhokelela kwintsilelo yeekhalori, okuthetha ukuba uya kudla iikhalori ezimbalwa kunokuba uzitshise imini yonke. Nangona izinto ezininzi zinefuthe kulawulo lobunzima, kubalulekile ukwenza intsilelo yekhalori yokulahleka kwesisindo.

ukutya kweqanda elibilisiwe Ikwanekhabhohayidrethi ephantsi, enokuthi inyuse ngakumbi ukwehla kobunzima.

Uphononongo lwezifundo ezili-12 lufumene ukuba ukulandela ixesha elifutshane, ukutya okune-carb ephantsi kwandisa kakhulu ukwehla kobunzima kunye nokuphucula ezinye izinto ezinobungozi zesifo sentliziyo, njengoxinzelelo lwegazi.

Uphononongo lwabantu be-25 abane-index mass body (BMI) ye-164 okanye ngaphezulu bafumanisa ukuba ukulandela ukutya okuphantsi kwe-carb kwiiveki ze-20 ngokukhawuleza kukhawulezise imetabolism kwaye kwafumanisa ukuba ihomoni yendlala yanda kakhulu xa kuthelekiswa nokutya kwe-carb ephezulu. ghrelin kufunyenwe ukuthoba amanqanaba abo.

Nangona kunjalo, khumbula ukuba nangona ukutya kunokukhokelela ekulahlekeni kwesisindo ekuqaleni, unokubuyisela ubunzima obulahlekileyo xa uqhubeka nokutya okuqhelekileyo. Ngoko ke, isenokungabi lolona khetho lulungileyo lokuzinza, ukulahleka kobunzima bexesha elide.

Iingenelo zokutya kweqanda

ukutya kweqanda elibilisiweicebisa ukuba kutyiwe iintlobo ngeentlobo zokutya okunempilo, kuquka iiproteni ezibhityileyo, amaqanda, iziqhamo, kunye nemifuno, ezityebileyo kwiivithamini ezininzi ezibalulekileyo, iiminerali, kunye nee<em>antioxidants ezibalulekileyo empilweni.

Ukutya kukwanciphisa izithako ezingenampilo njengeziselo ezineswekile kunye nokutya okugayiweyo.

Ukongeza kokuphezulu kweekhalori, i-carbs, kunye neswekile eyongeziweyo, uphando lubonise ukuba iziselo ezinoshukela ezinoshukela zihambelana nokubola kwamazinyo, uxinzelelo lwegazi oluphezulu, ukuvutha kunye nokuvuvukala. ukumelana ne-insulin ibonisa ukuba inokuba negalelo kwiingxaki ezifana

Kwakhona, uphando lubonisa ukuba ukutya ukutya okucutshungulweyo kunokunxulunyaniswa nomngcipheko omkhulu wokutyeba, isifo sentliziyo kunye nomhlaza.

Ibonelela ngeeresiphi, izicwangciso zokutya, kunye nesikhokelo malunga nokutya okufuneka sikutye kwaye sikuphephe. ukutya kweqanda elibilisiweKufuneka kuqatshelwe ukuba kunokuba luncedo.

Ubungozi bokutya kweqanda

ukutya kweqanda elibilisiwe Iyanqanda kakhulu kwaye inika iindidi ezincinci, ivumela kuphela ukutya okuthile, kwaye iphelisa amaqela okutya ephela.

Oku akwenzi nje ukuba ukutya kube nzima ukulandela ekuhambeni kwexesha, kwenza kube nzima ukuhlangabezana neemfuno zezondlo. Ngenxa yokuba ukutya okukhethekileyo okumbalwa kuvunyelwe, umngcipheko wokunqongophala kwezondlo unokunyuka - ngakumbi ukuba ulandela ukutya ixesha elide.

Ngokomzekelo, iinkozo ezipheleleyo zizityebi kwi-fiber, iivithamini kunye neeminerali, ngelixa imifuno yesitashi efana namazambane ingumthombo omkhulu we-vitamin C, i-potassium kunye ne-magnesium. Akukho nalinye kula maqela okutya avumelekileyo ekutyeni.

Ngaphezu koko, ukutya kuphantsi kakhulu kwiikhalori kangangokuba kusenokunganeli kubantu abaninzi.

Ukuthintelwa kwexesha elide lekhalori kunokubangela iziphumo ezibi kakhulu ezifana namanqanaba aphantsi kwamandla, ukungasebenzi kakuhle kwamajoni omzimba, ukuxinana kwamathambo kunye nokuphazamiseka kokuya esikhathini.

isicwangciso sokutya kweqanda inokukhuthaza imikhwa yokutya engafanelekanga ngokuphelisa onke amaqela okutya kunye nokunciphisa kakhulu ukutya.

Ngenxa yoko;

ukutya kweqanda elibilisiweyi-carb ephantsi, isicwangciso sokutya esinekhalori ephantsi esithembisa ukulahleka kobunzima ngokukhawuleza kunye nokusebenzayo. Ingqongqo kakhulu, kunzima ukuyilandela, kwaye ayizinzisi.

Kwakhona, nangona kunokubangela ukwehla kobunzima bexeshana, uya kuphinda ubuyise ubunzima obuphulukene nabo xa ubuyela ekutyeni okuqhelekileyo.