Kuyini Ukudla Okune-Carbohydrate Ephansi Futhi Kwenziwa Kanjani? »ukudla

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Yimiphi imithetho yokudla okune-carb ephansi?
- Yini engadliwa ekudleni okune-carb ephansi?
  - Ukusetshenziswa kwezithako zokudla ekudleni okunensayo kwama-carbohydrate

ukudla okune-carb ephansi (i-slow-carb diet) ilethwe ku-ajenda nguTimothy Ferriss, umbhali wencwadi ethi "The 4-Hour Body". Ukudla kwe-ketogenic Njengokudla okune-carb ephansi. Isekelwe emithethweni emihlanu enqunywe umbhali.

Izinsuku eziyisithupha, ungadla ukudla okuvunyelwe ekudleni. Ngolunye usuku evikini wenza usuku lokukopela konke ongakudla. Ngezinsuku zokudla, kufanele ulinganisele ekudleni okune ngosuku. Akufanele udle ama-carbohydrate acwengekile, izithelo noma iziphuzo ezinekhalori ephezulu.

Ukudla ngakunye okudlayo kufanele kuqukathe ukudla okuningi kwamaqembu amathathu okuqala ngendlela ofuna ngayo kanye nenani elincane lamaqembu amabili okugcina. Futhi, uhlelo lokudla luncoma ukuthatha izithako zokudla okunomsoco ukuqinisa inqubo yokulahlekelwa isisindo. Kodwa lokhu akuphoqelekile.

ukudla okune-carb ephansiIsizathu ukuthi ukwandisa ukusetshenziswa kwamaprotheni futhi udle ama-carbohydrate amancane. Ngakho, ukushiswa kwamafutha kuyashesha, umuzwa wokugcwala uyanda futhi ukuncipha kwesisindo kwenzeka.

Yimiphi imithetho yokudla okune-carb ephansi?

Lokhu kudla kusekelwe emithethweni emihlanu elula.

Umthetho #1: Gwema ama-carbohydrate amhlophe: Zonke izinhlobo zama-carbohydrate agayiwe enziwe ngofulawa ocolisisiwe, njenge-pasta, isinkwa nokusanhlamvu, kufanele zigwenywe.

Umthetho 2: Yidla izitsha ezifanayo: Kukhona ukudla okuncane kakhulu okuzosiza ekunciphiseni isisindo uma kuqhathaniswa nokudla. Okufanele ukwenze nje ukuxuba nokuhlanganisa ukudla okuvela eqenjini ngalinye lokudla ukuze ulungise ukudla. Lokhu ukuphinda izitsha nsuku zonke.

Umthetho 3: Ungawaphuzi ama-calories: Kufanele uphuze amanzi amaningi phakathi nosuku. Ezinye iziphuzo ezituswayo zihlanganisa itiye elingenashukela, ikhofi, noma ezinye iziphuzo ezingenawo amakhalori.

Yini Elungele Ukuphazamiseka Kwesisu? Siphazamiseka Kanjani Isisu?

Umthetho 4: Ungadli izithelo: Ngokwalokhu kudla, izithelo azisizi ekulahlekelweni isisindo. Kuthiwa i-fructose esithelweni yandisa amazinga amafutha egazi, inciphisa amandla okushisa amafutha futhi ibambezele inqubo yokulahlekelwa isisindo.

Umthetho 5: Usuku lokukopela kanye ngesonto

ukudla okune-carb ephansi Ikuvumela ukuthi ukhethe usuku olulodwa ngeviki lapho ungadla khona noma yini oyifunayo.

Yini okufanele uyidle ekudleni okune-carb ephansi?

Lokhu kudla kusekelwe emaqenjini okudla amahlanu: amaprotheni, ama-legumes, imifino, amafutha nezinongo. Ngokusho komsunguli wokudla, uma kunezinketho eziningi okufanele ukhethe kuzo, maningi amathuba okuba uphambuke ekudleni noma ukuyeka.

Ngezansi, Nalu uhlu lokudla okuvunyelwe kulokhu kudla:

amaprotheni

iqanda elimhlophe
Isifuba senkukhu
Inkomo
Pisces
I-lactose-free, i-whey protein powder engathandeki

imidumba

I-Lentil
Ubhontshisi weHaricot
Ubhontshisi wezinso
AmaSoya

imifino

Spinach
Imifino e-Cruciferous efana ne-broccoli, amahlumela aseBrussels, ukholifulawa, ne-kale
I-asparagus
Bezelye
Obhontshisi abaluhlaza okotshani

amafutha

ibhotela
amafutha omnqumo
Amantongomane afana nama-alimondi
I-Cream - ayinalo ubisi kanye nezipuni eziyi-1-2 kuphela (5-10 ml) ngosuku

Isinongo

usawoti
usawoti kagalikhi
I-truffle emhlophe yolwandle usawoti
amakhambi

Yini engadliwa ekudleni okune-carb ephansi?

ukudla okune-carb ephansi Okunye ukudla okungafanele kudliwe ekudleni yilezi:

Izithelo: Izithelo azivunyelwe kulokhu kudla. I-fructose equkethe ushukela olula ongakhuphula amazinga wamafutha egazini. Ukudla, i-fructose kubantu ukumuncwa kwensimbiIphakamisa ukuthi ingase inyuse amazinga kashukela egazini kanye namazinga aphansi amanye amaminerali, njengethusi. Nokho, ungadla izithelo ngosuku lokukopela.

Yiziphi Izithelo Ezinekhalori Ephezulu?

Ubisi: ubisi, ukudla okune-carb ephansiakunconywa. Ngoba kubangela ukuthi izinga le-insulin likhuphuke.

Ukudla okuthosiwe: Akuvunyelwe ukudla ukudla okuthosiwe ngezinsuku zokudla. ukudla okuthosiwe Inama-kilojoule amaningi futhi inomsoco ophansi. Ungawudla kuphela ngosuku lokukopela.

Indlela yokwenza usuku lokukhohlisa?

Ukwenza usuku lokukopela kusheshisa imetabolism. Amakhalori awabalwa ngalolu suku. Asikho isidingo sokukhathazeka ngokuthi udlani. Usuku lokukopela kulokhu kudla lusetshenziselwa umphumela walo ezinguqukweni ze-hormonal ezikhuthaza ukulahlekelwa isisindo.

Ukusetshenziswa kwezithako zokudla ekudleni okunensayo kwama-carbohydrate

ukudla okune-carb ephansi incoma ukuthatha izithasiselo zokudla okunomsoco. Njengoba kunikezwe ukuthi lokhu kudla kungabangela ukulahlekelwa kwamanzi ngokweqile, kunconywa ukuthi ungeze ama-electrolyte alahlekile ngezithako ezilandelayo: