Indlela Yokwenza I-Low Carb Diet? Imenyu yesampula

Ukudla okune-carb ephansi kuwukudla okunciphisa inani lama-carbohydrate athathwa emzimbeni. Lokhu kudla kusekelwe ekuhlangabezaneni nezidingo zamandla omzimba kwamanye amaqembu okudla okufana namafutha namaprotheni. Ngokuyisisekelo, ukudla okunama-carbohydrate aphezulu njengoshukela, imikhiqizo yokubhaka, amazambane, irayisi ne-pasta kuyagwenywa. Kunalokho, kudliwa amaprotheni namafutha njengemifino, inyama, inhlanzi, amaqanda namafutha anempilo.

Ngakho-ke, ingabe ukudla okunama-carbohydrate aphansi kukwenza ulahlekelwe isisindo, kukwenza ulahlekelwe isisindo esingakanani? Indlela yokwenza ukudla okuphansi kwe-carb? Izimpendulo zayo yonke imibuzo yakho mayelana nalesi sihloko zifihliwe esihlokweni sethu.

Kuyini Ukudla KweCarb Ephansi?

ukudla okune-carbohydrate ephansi, ukudla kwe-carbohydrateYehlisa ama-calories nsuku zonke abe ngamaphesenti angama-20 kuye kwangama-45. Umgomo oyisisekelo walokhu kudla uwukwenza umzimba ukwazi ukusebenzisa amafutha esikhundleni samacarbohydrate njengomthombo wamandla. Ama-carbohydrate anika amandla ngokuguqula abe uhlobo lukashukela olubizwa ngokuthi i-glucose. Kodwa-ke, ekudleni okune-carb ephansi, lapho kuneglucose encane emzimbeni, amafutha ayashiswa futhi ama-molecule abizwa ngokuthi ama-ketone akhiqizwa. Ama-ketones angenye umthombo wamandla womzimba.

Lokhu kudla kusiza ekunciphiseni isisindo, ukulawula ushukela wegazi, ukumelana ne-insulinIkhethwa ngenxa yezizathu ezahlukene njengokunciphisa umfutho wegazi futhi, kwezinye izimo, ukwelapha izinkinga zempilo ezifana nesifo sokuwa.

Ingabe Ukudla Okuphansi Kwe-Carbohydrate Kukusiza Ukwehlisa Isisindo?

Ukudla okune-carbohydrate ephansi kukusiza ukuthi ulahlekelwe isisindo. Ngoba lokhu kudla kunciphisa inani lama-carbohydrate athathwa emzimbeni. Ilinganisa ushukela wegazi futhi yehlise amazinga e-insulin. Lokhu kusheshisa inqubo yokulahlekelwa isisindo ngokwandisa ukushiswa kwamafutha. 

Ekudleni kwe-carbohydrate, kuyadingeka ukunciphisa inani lama-carbohydrate athathwa nsuku zonke. Umuntu ojwayelekile kufanele athathe amagremu angama-70-75 wama-carbohydrates ngosuku. Umuntu odla lezi zilinganiso zamacarbohydrate nsuku zonke ugcina isisindo sakhe silinganiselwe. Labo abadla ukudla okune-carb ephansi bazoqala ukuncipha uma benciphisa inani labo lansuku zonke lama-carbohydrate libe ngamagremu angama-40-50.

Ngabe Ukudla Okuphansi Kwekhabhohayidrethi Kukwenza Ulahlekelwe Isisindo Esingakanani?

Umphumela wokuncipha kwesisindo wokudla okwehlisa inani lama-carbohydrate uyahlukahluka kumuntu nomuntu. Kodwa-ke, ngokuvamile, kungenzeka ulahlekelwe amakhilogremu angu-1-2 ngesonto lokuqala lokudla okuphansi kwe-carb. Lokhu kwenzeka ngenxa yokuphelelwa amanzi emzimbeni kanye nokuncipha kwezitolo ze-glycogen zomzimba. Kodwa-ke, lokhu kuncipha kwesisindo sokuqala ngokuvamile akukona ukulahlekelwa isisindo esimeme futhi izinga elincane lokulahlekelwa isisindo libonakala emasontweni alandelayo.

Umphumela wokulahlekelwa isisindo wokudla okune-carb ephansi awuncikile kuphela ekunciphiseni ukudla kwama-carbohydrate. Kubalulekile futhi ukulandela ukudla ngendlela enempilo futhi elinganiselayo. Ukudla okunamaprotheni amaningi, amafutha, i-fiber, amavithamini kanye namaminerali kufanele kube ngcono. Ukwengeza, ukuzivocavoca kanye nokudla okune-carb ephansi nakho kusekela inqubo yokulahlekelwa isisindo.

Indlela Yokwenza I-Low Carb Diet? 

Ukudla okune-carb ephansi kuyindlela yokudla enciphisa ukudla kwama-carbohydrate futhi ivumela izitolo zamafutha omzimba ukuthi zisetshenziswe njengamandla. Ukuze wenze lokhu kudla, kufanele ulandele lezi zinyathelo ezilandelayo:

1. Ukulungiselelwa komgomo: Thola inhloso yokudla. Kungaba ukunciphisa umzimba uma ukhuluphele, uphila impilo enempilo, noma ulinganisela amazinga kashukela egazini.
2. Ukuhlonza imithombo ye-carbohydrate: Yenza uhlu lokudla okune-carbohydrate neziphuzo. Ukudla okufana nesinkwa, i-pasta, irayisi, amazambane, ushukela, amajusi ezithelo kufakiwe kulolu hlu.
3. Ukunciphisa ukudla kwe-carbohydrate: Qala ukunciphisa ukudla kwakho kwansuku zonke kwe-carbohydrate. Ukuze wenze lokhu ungalandela izinyathelo ezingezansi:

• Khetha isinkwa sikakolweni noma isinkwa sikakolweni esikhundleni sesinkwa esimhlophe.
• Yidla izitsha ezenziwe ngemifino esikhundleni se-pasta noma irayisi.
• Yidla ukudla okunempilo esikhundleni sokudla okulula okunoshukela.

4. Ukwandisa ukudla kwamaprotheni: Ukuze kuhlangatshezwane nenani lamaprotheni umzimba udinga imithombo yamaprotheniKhulisa i-. Isibonelo, dla ukudla okunamaprotheni amaningi njengenkukhu, inhlanzi, amaqanda neyogathi.
5. Ukudla amafutha anempilo: Ukudla amafutha anempilo kukhulisa umuzwa wokugcwala futhi kunikeza amandla. Faka amafutha anempilo njengamafutha omnqumo, ukwatapheya nama-walnuts ekudleni kwakho.
6. Ukudla okusekelwe kwimifino nemifino: Imifino kanye nemifino kunendawo ebalulekile ekudleni okuphansi kwe-carb. Ngaphezu kwalokho, kufanele unakekele ukunciphisa inani lezithelo.
7. Ukusetshenziswa kwamanzi: Amanzi okuphuza, Isheshisa imetabolism futhi inikeza umuzwa wokugcwala. Zama ukusebenzisa okungenani izingilazi zamanzi ezingu-8-10 ngosuku.

Kunamaphuzu athile okufanele uwacabangele lapho wenza ukudla okune-carbohydrate ephansi. Lezi:

• Kunconywa ukuthi ulandele ukudla ngaphansi kokuqondiswa udokotela noma i-dietician.
• Ukuhamba ekudleni okune-carb ephansi isikhathi eside kungabangela izinkinga zempilo. Ngakho-ke, kubalulekile ukuthatha ikhefu ngezikhathi ezithile noma ukwandisa ukudla kwakho okunama-carbohydrate ngendlela elawulwayo.
• Kuyadingeka ukunaka ukudla kwamavithamini namaminerali ekudleni okuphansi kwe-carbohydrate. Ngakho-ke, kungaba ngcono ukwenza uhlelo lokudla okunomsoco olulinganiselayo.
• Ukwenza imidlalo nokuzivocavoca njalo kuzokwandisa umphumela wokudla.
• Zama ukwakha imikhuba yokudla unomphela ukuze ugweme ukuphinde uthole isisindo esilahlekile ngenkathi ulandela ukudla kwakho.

Imenyu Yesampula Yokudla Ephansi Yekhabhohayidrethi

Ngezansi isampula yemenyu yokudla ene-carb ephansi yosuku olulodwa:

ibhulakufesi

• 2 amaqanda abilisiwe
• 1 ucezu kashizi onamafutha agcwele
• utamatisi kanye nekhukhamba

ukudla okulula

• 1 ukwatapheya

Emini

• Isifuba senkukhu eyosiwe noma inhlanzi
• Isipinashi esibabayo noma isaladi ye-arugula (enamafutha omnqumo nejusi kalamula)

ukudla okulula

• Idlanzana lama-alimondi noma ama-walnuts

kusihlwa

• I-turkey ebhakiwe noma i-salmon
• Ukudla kwemifino (okufana ne-broccoli, i-zucchini, itheniphu)

Isinekhi (uma uthanda)

• I-yogurt nama-strawberries

Not: Ukusetshenziswa kokudla okunoshukela kulinganiselwe kakhulu ekudleni okune-carbohydrate ephansi. Ngakho-ke, ukudla kufanele kufake phakathi izinketho ezifana nezithelo noma iyogathi engenashukela esikhundleni samaswidi. Ukwengeza, amafutha anempilo anjengamafutha omnqumo, acebile ngamafutha angenayo i-unsaturated, kufanele akhethwe. Ungalungisa uhlelo lwakho lokudla ngokuya ngezidingo zakho kanye nezinto ozikhethayo.

Yini Ongayidla Ngokudla Okuphansi Kwe-Carb?

Ungadla ukudla okulandelayo ekudleni okune-carb ephansi:

• Inyama nenhlanzi: Imithombo yamaprotheni njengenkukhu, i-turkey, inyama yenkomo, i-salmon ne-tuna iqukethe ama-carbohydrate aphansi.
• iqanda: Kuwukudla okunamaprotheni amaningi kanye nama-carbohydrate aphansi.
• Imifino eluhlaza: Imifino enamahlamvu aluhlaza njenge-broccoli, isipinashi, i-chard, iklabishi nolethisi iqukethe ama-carbohydrate aphansi.
• Ubisi nemikhiqizo yobisi: Imikhiqizo yobisi enamafutha agcwele njengeyogathi, ushizi nebhotela iqukethe amacarbohydrates aphansi.
• amafutha: Amafutha anempilo afana namafutha omnqumo, amafutha kakhukhunathi namafutha kakotapheya aqukethe ama-carbohydrate aphansi. 
• Imbewu namantongomane: ama-alimondi, ama-walnuts, ama-hazelnuts, imbewu yefilakisi, imbewu ye-chia Ukudla okufana ne-carbohydrate ephansi.
• Ushokoledi omnyama: Oshokoledi abamnyama abane-cocoa ephezulu baqukethe ama-carbohydrate aphansi.
• Amanzi netiye le-herbal: Amanzi nama-herbal teas, angenawo ama-carbohydrate futhi angenawo amakhalori, nawo asetshenziswa ekudleni okune-carb ephansi.

Yini Okungafanele Uyidle Ngokudla Okuphansi Kwe-Carb?

Ukudla okulandelayo akufanele kudliwe ekudleni okune-carb ephansi:

• Ukudla okunoshukela noma ushukela owengeziwe: Amaswidi, amaswidi, ushokoledi, ama-dessert, njll. Ukudla okufana nalokhu kuqukethe ama-carbohydrate amaningi futhi kuwuhlobo lokudla okufanele kugwenywe ekudleni kwakho.
• Okusanhlamvu kanye nemifino: Ukolweni, ibhali, ummbila, ilayisi, oats, iquinoaOkusanhlamvu okufana ne-amaranth kufanele kudliwe ngamanani alinganiselwe noma kuqedwe ngokuphelele ekudleni okune-carb ephansi.
• Imifino enesitashi: Imifino enesitashi njengamazambane, ummbila, uphizi, ubhontshisi, ubhontshisi kanye nezaqathi kuqukethe ama-carbohydrate amaningi futhi akufanelekile ekudleni kwakho.
• iziphuzo ezinoshukela: Iziphuzo ezinjengamasoda anoshukela, amajusi ezithelo, iziphuzo ezinikeza amandla, neziphuzo ezishisayo ezinoshukela (itiye noma ikhofi) ziqukethe inani eliphezulu lamacarbohydrates futhi kufanele zigwenywe.
• Ezinye izithelo: Ezinye izithelo zingase zibe nama-carbohydrate amaningi. Isibonelo, kufanele unciphise inani lezithelo ezifana nobhanana, amagilebhisi, amakhabe, uphayinaphu nomango noma uzigweme ngokuphelele.
• Imikhiqizo yobisi enoshukela noma egayiwe: Ama-yoghurt aneshukela, ubisi olunoshukela noma ushizi oshukela nawo ayimikhiqizo okungafanele idliwe ekudleni okune-carb ephansi. Esikhundleni salokho, imikhiqizo yobisi enamafutha agcwele noma ezinye izindlela ezingenashukela zingakhethwa.

Yiziphi Izinzuzo Zokudla Kwe-Carb Ephansi?

Ukudla okune-carb ephansi kunikeza izinzuzo eziningi:

1. Ukuncipha kwesisindo: Ukudla okune-carb ephansi kukhuthaza ukulahlekelwa isisindo ngokusiza umzimba ukuba ushise amafutha futhi ulahlekelwe isisindo.
2. Ukugcina ushukela ungaphansi kolawulo: Ukudla okune-carb ephansi kusiza ukugcina ushukela wegazi usezingeni eliphansi. Lokhu kubaluleke kakhulu kubantu abanezinkinga zikashukela njengesifo sikashukela.
3. Ukunciphisa ukumelana ne-insulin: Ukudla okune-carb ephansi kunciphisa ubungozi bohlobo 2 lwesifo sikashukela ngokunciphisa ukumelana ne-insulin.
4. Ukulawula ukudla: Ukudla okune-carb ephansi kukwenza uzizwe ugcwele isikhathi eside, okusiza ukuthi udle kancane.
5. Impilo yenhliziyo: Ukudla okune-carb ephansi kusiza ukunciphisa amazinga e-cholesterol embi futhi kwandise amazinga e-cholesterol enhle. Lokhu futhi kunenzuzo empilweni yenhliziyo.
6. Ukunciphisa ukuvuvukala: Ukudla okune-carb ephansi kunciphisa izimpawu kwezinye izimo zokuvuvukala okungapheli (isibonelo, isifo samathambo).
7. Ithuthukisa ukusebenza kobuchopho: Kuphakanyiswa ukuthi ukudla okune-carb ephansi kungase kuthuthukise ukusebenza kwengqondo.

Yiziphi Izingozi Zokudla Okuphansi Kwe-Carbohydrate?

Izingozi zokudla okune-carb ephansi zingabandakanya:

1. Ukushoda kwezakhi: Ukudla okune-carb ephansi kuvame ukukhawulela okuqukethwe kwama-carbohydrate, okwenza kube nzima ukuthi uthole imisoco eyanele ebalulekile. Ukudla okunama-carbohydrate, ikakhulukazi imifino nezithelo, kunikeza amavithamini, amaminerali kanye nefayibha edingwa umzimba wakho.
2. Amandla aphansi: Ama-carbohydrate angumthombo oyinhloko wamandla omzimba. Ngokudla okune-carb ephansi, izinga lakho lamandla lingancipha futhi izinkinga ezinjengobuthakathaka, ukukhathala nokuntuleka kokugxilisa ingqondo kungenzeka.
3. Izinkinga zokugaya ukudla: I-fiber iyisakhi esitholakala ekudleni okuqukethe ama-carbohydrate futhi isekela impilo yamathumbu akho. Ekudleni okune-carb ephansi, ukudla kwe-fiber kunciphisa futhi ukuqunjelwaIzinkinga zokugaya ukudla ezifana negesi nokuqunjelwa zingenzeka.
4. Ukuncipha kwemisipha: Ekudleni okune-carb ephansi, umzimba usebenzisa izicubu zemisipha ukuze uhlangabezane nezidingo zawo zamandla. Lokhu kuholela ekulahlekelweni kwemisipha futhi kunciphisa izinga le-metabolic.
5. Imiphumela yezenhlalo nezengqondo: Uma ukudla okune-carb ephansi kulandelwa ngokuqinile, kuthinta impilo yakho yomphakathi futhi kuvimbele imikhuba yakho yokudla. Kunzima futhi kwabanye abantu ukubhekana nokulinganiselwa kokudla. izinkinga ezingokwengqondo, iziyaluyalu zokudla noma imicabango ecindezelayo ingase ibe khona.

Ingabe kufanele kwenziwe ukudla okune-carb ephansi?

Ukudla okune-carb ephansi kuyisihloko esiyimpikiswano, futhi ukuthi kufanele kwenziwe kuyahlukahluka kumuntu nomuntu. Nakuba ukudla kunezinzuzo eziningi, akufanelekile kuwo wonke umuntu futhi kungase kungabi nempilo kwabanye abantu.

Ukudla okune-carb ephansi kuvame ukulandelwa yilabo abanezinkinga zempilo ezifana nesifo sikashukela noma ukukhuluphala, labo abangakwazi ukumelana ne-insulin, noma labo abanenkinga ethile ye-metabolic syndrome. Nokho, lokhu kudla akufanelekile emaqenjini athile, njengabesifazane abakhulelwe, omama abancelisa ibele noma labo abanezinkinga ezithile zempilo.

Ama-carbohydrate angumthombo obalulekile wamandla futhi anikeza ezinye izakhamzimba ezidingekayo emzimbeni. Ngakho-ke, kubalulekile ukucabangela zonke izici futhi ucabangele noma yiziphi izingozi ezingase zibe nomthelela empilweni yakho ngaphambi kokuba uqale ukudla okune-carb ephansi.

Izithenjwa: 

1. Volek JS, Phinney SD. Ubuciko Nesayensi Yokuphila Okuphansi Kwe-Carbohydrate: Umhlahlandlela Wochwepheshe Wokwenza Izinzuzo Zokusindisa Ukuphila Zokuvinjelwa Kwe-Carbohydrate Okusimeme Futhi Kuyajabulisa: Ngaphandle Kokukhuluphala; 2011.
2. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. Umphumela we-carbohydrate ephansi, ukudla kwe-ketogenic ngokumelene ne-low-glycemic index diet on glycemic control in type 2 mellitus yesifo sikashukela. I-Nutr Metab (eLond). 2008;5:36.
3. Foster GD, Wyatt HR, Hill JO, et al. Ukuhlolwa okungahleliwe kokudla okune-carbohydrate ephansi yokukhuluphala. N Engl J Med. 2003;348(21):2082-2090.
4. Santos FL, Esteves SS, da Costa Pereira A, Yancy WS Jr, Nunes JP. Ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yokuhlolwa kwemitholampilo yemiphumela yokudla okune-carbohydrate ephansi ezicini eziyingozi zenhliziyo. Obes Rev. 2012;13(11):1048-1066.
5. Ludwig DS, Friedman MI. Ukwanda kwe-adiposity: umphumela noma imbangela yokudla ngokweqile? Jama. 2014;311(21):2167-2168.
6. Ukudla okune-carb ephansi: kungakusiza ulahlekelwe isisindo?  mayoclinic.org
7. Ukudla okune-carbohydrate ephansi    wikipedia.org