Bezuglevodnyya yokudla. Imenu neziphumo

Babizwa ngokuba "bezuglevodnyya 'yokudla ngalo mzuzu kubulawa ngayo iphupha abantu abaninzi ukuba ukunciphisa umzimba, kodwa kwangaxeshanye phantse akaphiki nto. Eyona nto kukuba kakuhle amandla umgaqo amanga neqiniso ukuba ulawulo lwenziwa kuphela carbohydrate. Ngenxa yokuba oku, phezu kobuso isiphumo Akumangalisi: Ngenxa yokuba abathengisi amandla engundoqo (carbohydrate) kuba ezincinci, umzimba uqala ukufumana ngokuthe kuyo kwamafutha processing. Makhe sijonge lo mbuzo ngezantsi iinkcukacha ezithe vetshe.

imigaqo

Ngokutsho kweengcali, bezuglevodnyya ukudla ilula, kodwa ke iziphumo ngokuphelele emangalisayo wonke. Usuku kufuneka ugcina ngaphezulu kwama-40 grams carbohydrate. Amafutha kunye neeproteni ukuba ngokupheleleyo kuvunyelwa naliphi na inani. Ukunenzela lula, kukho imveliso ekhethekileyo ubalo itafile. It iinkcukacha ezininzi ipeyintwe zonke iimveliso ezithandwayo, kwaye okona kubaluleke kakhulu, isixa iiprothini, amafutha kunye carbohydrate.

oogqirha amacebiso

• Ngelo isanda, kucetyiswa ukunciphisa inani wekhabohayidreyiti 20 grams. Ngoko ke eziphilayo ngeke niqonde ukuba ngoku kufuneka ukuba amandla fat.
• Bezuglevodnyya ukudla kaninzi afune nokuqunjelwa. Kuthathelwa ingqalelo oku, khetha ngokwabo le iivithamini ezizodwa kunye nezongezo eziya kunceda ukuba mpuluswa nempembelelo embi kangaka.
• Kanye emva kwiveki yesibini ka ekutyeni entsha, unako ukunika umzimba luphumlo kancinane kwaye wenze iivenkile ekudleni. Kodwa musa ukuthabatheka iilekese kunye ehla, isidudu kungcono ukunika kukhetha.
• Asimele silibale ngayo amanzi zixhaphakileyo ezingezo-nezihlwahlwazayo. Ngenxa yakhe, umzimba ufumana kuthotho ukususa ityhefu, kunye nokuziva yindlala asizidini ixesha elithile.

imenyu okunikezelwe

Enyanisweni bezuglevodnyya ukutya ilula kakhulu. Kuyimfuneko ukuba ukwala kuphela kwinani iimveliso (ipasta, iitapile, ziilekese, utywala, ezinye iintlobo zemifuno) kunye nokujonga utshintsho kulo mzobo. Ezi zilandelayo zimele menu ixhaphakileyo.

1. Breakfast: kuphekwa iqanda + isilayi sisi okanye Bacon.
2. Isidlo sasemini: cottage itshizi kunye cream emuncu.
3. Isidlo sasemini: isuphu inyama.
4. Afternoon umthamo: iyogurt, intwana encinane samasi kunye neziqhamo.
5. Dinner: intlanzi okanye inyama.

buhle

• Ngokoqobo akukho anemiqathango ekutyeni.
• Ukwazi ukuba beze ne menu.
• Ngokukhawuleza lahla wayedla ezingaphezulu.

ukushiyeka

• Akukhuthazwa ukuba izifo phecana zesisu, kwakunye nabantu abanengxaki kunye neempahla ngentliziyo negazi.
• Olugunyazisiweyo pre-thethwano kunye nogqirha.
• Akukhuthazwa ukuba abasetyhini abakhulelweyo kunye noomama zokonga.

Ekudleni-free yokudla. Izimvo oogqirha

Enyanisweni, iyeza wesimanje aye sengqondo esibi kule enjani yokudla. Eyona nto kukuba umzimba nje akazamkeli izondlo eziyimfuneko. Ngaphezu koko, kukho iimeko apho kokuhlala ixesha elide kwi ukudla kuye kwavusa uphuhliso isifo kwesibindi kakhulu. Kuyo nayiphi na imeko, phambi kokuqala kwenkqubo ukutya entsha kungcono nokubonisana neengcali, ukuze kakubi umzimba wakho.