Kwenziwa Kanjani Ukudla Kweqanda? Uhlu Lokudla Kweqanda

ukudla kweqandaiwukudla okudumile okuthembisa ukwehla kwesisindo esisheshayo. Njengoba igama liphakamisa, ukudla kuhlanganisa ukudla okuningana kwamaqanda abilisiwe kanzima ngosuku kanye namanye amaprotheni angenalutho, imifino engeyona isitashi kanye nezithelo eziphansi ze-carb.

ukudla kweqandaNakuba kuthiwa isiza ukwehla kwesisindo, ayizinzile njengoba inemingcele kakhulu futhi kunzima ukuyilandela.

esihlokweni "ukwenza kanjani ukudla kweqanda elibilisiwe", "ziyini izinzuzo nezingozi zokudla kweqanda" Asiphendule imibuzo yakho.

Kuyini ukudla kwamaqanda okungemthetho?

ukudla kweqanda elibilisiwewuhlelo lokudla okunempilo olusekelwe encwadini ka-2018 ka-Arielle Chandler.

Nakuba kunokuhlukahluka okuningana kokudla, ngokuvamile kwenzeka kukho konke ukudla iqanda noma olunye uhlobo lweprotheyini engenawo amafutha, imifino engenasitashi, kanye nengxenye eyodwa kuya kwezimbili zesithelo esine-carb ephansi ngosuku.

Ngokusho komdali wokudla, le phethini yokudla ene-carb ephansi, enekhalori ephansi ingakusiza ulahlekelwe kufika ku-2kg emavikini ama-11 kuphela.

Ngaphezu kokukhuthaza ukwehla kwesisindo, lokhu kudla kuthiwa kuthuthukisa ukulawula ushukela egazini, kuzuzisa impilo yamehlo, futhi kunikeze izakhi eziqinisa amathambo, izinwele nezinzipho.

Indlela yokwenza ukudla kweqanda elibilisiwe?

ukudla kweqanda elibilisiweIvumela ukudla okuthile ekudleni ngakunye kosuku futhi akukho ukudla okulula phakathi.

Ukudla kwasekuseni, kufanele udle okungenani amaqanda amabili, ukudla kwemifino engenasitashi njengotamatisi, nesithelo esine-carb ephansi njenge-grapefruit.

Isidlo sasemini nesakusihlwa kufanele sibe nemifino engenasitashi kanye nokuphakelwa okuncane kwamaqanda noma olunye uhlobo lweprotheyini engenamafutha, njengenkukhu noma inhlanzi.

Nakuba ukuvivinya umzimba kungadingeki njengengxenye yohlelo, imisebenzi yokuzivocavoca elula efana nokuhamba ngebhayisikili, i-aerobics noma ukuhamba ngokushesha kungenziwa ukuze kwandiswe imiphumela.

Ukudla kuhloswe ukuthi kulandelwe amasonto ambalwa kuphela ngesikhathi. 

Yini Ongayidla Ekudleni Kweqanda?

ukudla kweqanda elibilisiwe iqukethe ikakhulukazi amaqanda, amaprotheni mafutha, futhi low-carb izithelo nemifino.

Iziphuzo ezingenalo ikhalori, okuhlanganisa amanzi netiye noma ikhofi elingenashukela, nazo zivunyelwe. Okunye ukudla okunconyiwe njengengxenye yokudla kubandakanya:

iqanda

Isikhuphasha seqanda nomhlophe

amaprotheni amancane

Inkukhu engenasikhumba, inhlanzi newundlu elingenalutho, inyama yenkomo 

imifino engeyona isitashi

Isipinashi, imifino ye-collard, i-arugula, i-broccoli, i-bell pepper, i-zucchini, i-kale, notamatisi

izithelo ezine-carb ephansi

Ilamula, i-lime, i-orange, ikhabe, i-strawberry kanye ne-grapefruit

Amafutha namafutha

Amafutha kakhukhunathi, ibhotela kanye nemayonnaise - konke ngamanani amancane

iziphuzo

Amanzi, amanzi amaminerali, i-soda yokudla, itiye elingenashukela nekhofi

Amakhambi nezinongo

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

Okunye ukuhlukahluka kwalolu hlelo nakho kuvumela imikhiqizo yobisi enamafutha aphansi njengobisi lwe-skim, iyogathi enamafutha aphansi, noshizi.

Yini Engadliwa Ekudleni Kweqanda?

ukudla kweqanda elibilisiwe, imifino enesitashi, okusanhlamvular futhi unciphise ukudla okuningi okune-carbohydrate eningi, kuhlanganise nezithelo eziningi.

Ukudla okugayiwe okufana nokudla okulula okumnandi nokumnandi, ukudla okufriziwe, nokudla okusheshayo akuvunyelwe, kanye neziphuzo ezinoshukela ezifana nesoda.

ukudla kweqanda elibilisiweOkunye ukudla okumele ukugweme yilokhu:

Imifino enesitashi

Amazambane, ubhatata, okusanhlamvu, ummbila nophizi

Izithelo ezine-carbohydrate eningi

Ubhanana, uphayinaphu, umango nezithelo ezomisiwe

okusanhlamvu

Isinkwa, i-pasta, i-quinoa, i-couscous, i-buckwheat nebhali

ukudla okugayiwe

Ukudla okulungile, ukudla okusheshayo, amashiphu, amabheji, amakhukhi namaswidi

Iziphuzo ezinoshukela

Isoda, ijusi, itiye elimnandi neziphuzo zezemidlalo

Uhlu Lokudla Kweqanda

ukudla kweqandaKunezinguqulo eziningana ezahlukene ze-. Uzoqala usuku ngalunye ngamaqanda futhi uqhubeke udla amaprotheni angenalutho usuku lonke. Ngezansi isampula yohlu lokudla amaqanda inikezwe;

ibhulakufesi

2 amaqanda abilisiwe

I-Omelet ene-grapefruit engu-1 noma amaqanda ama-2 nesipinashi namakhowe.

Ukudla

1/2 isifuba senkukhu kanye ne-broccoli

Isidlo sakusihlwa

1 ingxenye yenhlanzi kanye nesaladi eluhlaza 

ukudla kweqandaEnye inguqulo yokudla ukudla kweqanda kanye ne-grapefruit, lapho ungadla khona uhhafu we-grapefruit ngokudla ngakunye (kabili ngosuku ngokuzikhethela). Uhlelo lokudla oluyisampula kule nguqulo yokudla lumi kanje:

ibhulakufesi

2 amaqanda abilisiwe kanye 1/2 grapefruit

Ukudla

1/2 isifuba senkukhu, broccoli kanye 1/2 grapefruit

Isidlo sakusihlwa

1 ukukhonza inhlanzi kanye 1/2 grapefruit

okungajwayelekile ukudla kweqandaInguqulo yokugcina yalokhu ukudla kwamaqanda "okudlulele". Kule nguqulo, i-dieters idla amaqanda abilisiwe kuphela futhi iphuze amanzi izinsuku eziyi-14.

Lolu hlobo lokudla alukhuthazwa kakhulu ngoba lungaholela ekungalinganiseni ngokweqile kanye nokungondleki kahle.

Ingabe Ukudla Kweqanda Kwehlisa Isisindo?

ukudla kweqanda elibilisiweIqukethe ikakhulukazi ukudla okunekhalori ephansi njengamaqanda, imifino engenasitashi, nezithelo ezine-carb ephansi.

Ngakho-ke, ukulandela ukudla cishe kuzoholela ekushoda kwekhalori, okusho ukuthi uzodla ama-calories ambalwa kunalokho owashisa usuku lonke. Nakuba izici eziningana zithonya ukuphathwa kwesisindo, kubalulekile ukudala ukushoda kwekhalori yokulahlekelwa isisindo.

ukudla kweqanda elibilisiwe Futhi ine-carbohydrate ephansi, engathuthukisa ukwehla kwesisindo.

Ukubuyekezwa kwezifundo eziyi-12 kutholwe ukuthi ukulandela ukudla kwesikhashana, okune-carb ephansi kwandise kakhulu ukuncipha kwesisindo futhi kwathuthukisa ezinye izici eziyingozi zenhliziyo, njengomfutho wegazi.

Ucwaningo kubantu abangu-25 abane-body mass index (BMI) ye-164 noma ngaphezulu bathola ukuthi ukulandela ukudla okuphansi kwe-carb amasonto angu-20 kwasheshisa kakhulu umzimba futhi bathola ukuthi i-hormone yendlala yanda kakhulu uma kuqhathaniswa nokudla okune-carb ephezulu. ghrelin kutholwe ukwehlisa amazinga abo.

Kodwa-ke, khumbula ukuthi nakuba ukudla kungase kuholele ekulahlekelweni kwesisindo ekuqaleni, ungakwazi ukubuyisela isisindo osilahlekele lapho uqhubeka nokudla okuvamile. Ngakho-ke, kungase kungabi inketho engcono kakhulu yokulahlekelwa isisindo esimeme, isikhathi eside.

Izinzuzo Zokudla Kweqanda

ukudla kweqanda elibilisiweitusa ukudla okuhlukahlukene okunempilo, okuhlanganisa amaprotheni angenawo amandla, amaqanda, izithelo nemifino, okunothe ngamavithamini amaningi abalulekile, amaminerali, nama-antioxidants abalulekile empilweni.

Ukudla futhi kunciphisa izithako ezingenampilo njengeziphuzo ezinoshukela kanye nokudla okugayiwe.

Ngaphezu kokuba nama-kilojoule amaningi, ama-carbs, noshukela owengeziwe, ucwaningo luye lwabonisa ukuthi iziphuzo ezinoshukela zihlotshaniswa nokubola kwamazinyo, umfutho wegazi ophakeme, ukuvuvukala kanye ukumelana ne-insulin ikhombisa ukuthi ingaba nomthelela ezinkingeni ezifana

Futhi, ucwaningo lubonisa ukuthi ukudla ukudla okugayiwe kungase kuhlotshaniswe nengozi enkulu yokukhuluphala, isifo senhliziyo, nomdlavuza.

Inikeza izindlela zokupheka, izinhlelo zokudla, kanye nesiqondiso sokuthi yikuphi ukudla okufanele ukudle futhi ukugweme. ukudla kweqanda elibilisiweKufanele kuqashelwe ukuthi kungase kube usizo.

Ubungozi Bokudla Kweqanda

ukudla kweqanda elibilisiwe Ikhawulela kakhulu futhi inikeza ukuhlukahluka okuncane, ivumela kuphela ukudla okuthile, futhi iqeda wonke amaqembu okudla.

Akukhona nje ukuthi lokhu kwenza ukudla kube nzima ukulandela ngokuhamba kwesikhathi, futhi kwenza kube nzima ukuhlangabezana nezidingo zomsoco. Ngenxa yokuthi kuvunyelwe ukudla okukhethekile okumbalwa kuphela, ingozi yokushoda kwezakhi zomzimba ingase ikhule - ikakhulukazi uma ulandela ukudla isikhathi eside.

Isibonelo, okusanhlamvu okuphelele kucebile ku-fiber, amavithamini namaminerali, kuyilapho imifino enesitashi njengamazambane iwumthombo omkhulu kavithamini C, i-potassium ne-magnesium. Alikho kulawa maqembu okudla elivunyelwe ekudleni.

Ngaphezu kwalokho, ukudla kunama-kilojoule aphansi kangangokuthi kungase kunganele abantu abaningi.

Ukuvinjelwa kwekhalori isikhathi eside kungabangela imiphumela emibi kakhulu njengamazinga aphansi wamandla, ukungasebenzi kahle kwamasosha omzimba, ukuncipha kwamathambo kanye nokuphazamiseka kokuya esikhathini.

uhlelo lokudla amaqanda kungase futhi kukhuthaze imikhuba yokudla okungenampilo ngokuqeda wonke amaqembu okudla kanye nokukhawulela kakhulu ukudla.

Ngenxa yalokho;

ukudla kweqanda elibilisiwei-carb ephansi, uhlelo lokudla olunekhalori ephansi oluthembisa ukwehla kwesisindo esisheshayo nesisebenzayo. Ikhawulela kakhulu, kunzima ukuyilandela, futhi ayigcineki.

Futhi, nakuba kungase kuphumele ekuncipheni kwesisindo esifushane, cishe uzophinde uthole isisindo osilahlekele lapho ubuyela ekudleni okuvamile.