Carbohydrate ukunciphisa umzimba: uluhlu lweemveliso, itafile

Carbohydrate kunye nokulahlekelwa ubunzima - amagama amabini ukuba uqala musa mix kunye nabanye. Dieter ngamnye uya kukuxelela ukuba carbohydrate imithombo mabangezi ekutyeni, hayi kuphela ngexesha ukwehla kobunzima, kodwa emva, kungekhona ukuze bazuze neekhilogram yenzondo umva. Enyanisweni, le ndawo embi kakhulu. Kakade ke, ehla, iilekese kunye neswekile - akukho ukutya ezinegalelo umzimba. Kodwa ke, ukuba akakwazi ngokupheleleyo ngaphandle ekutyeni, njengoko ezi naphule ukutya na, ndiwuhlutha nje umzimba amandla. Yintoni onokuyenza xa ngaba ukuze bafumane inani ezibhityileyo? Kwaye yintoni ke, carbohydrate ukunciphisa umzimba? Uluhlu iimveliso eziya kunceda ukuba unciphise umzimba kwaye bafumane oku, siya kuba nawe wedwa.

carbohydrate fast

Masiqalise sichitha oko kunokwenzeka yaye yintoni - akufuneki. Okokuqala zonke awangeni carbs nkqi ukuncipha. Uluhlu lwe imveliso kwaye Ukubhala phantsi zakho: ezi cookies nemiqhathane, utywala, iikeyiki, namaqhashu, ubisi yinto enye kwaye iibhanana, namakhiwane itshokolethi, mayonnaise kunye isoso, ivatala. Ezi iimveliso ezilungele izimuncumuncu xa kudliwa ixesha elide yaye badla ngesiqhelo, wena awukwazi ixesha elide. Ukuba ngokugcwalisa msebenzi, i-eneji ye-banana yiya ukugcina amandla akho. Oko kukuthi, ukusetyenziswa iimveliso ezifana bugwetyelwe ngexesha xa intloko iqala ukuba azive indlala, kunye neminye imithombo unikezelo ngomhla esandleni apho. Kwezinye iimeko, bakhubekise ukunyuka okukhulu glucose igazi, yaye ngoko snugly ibekwe umzimba ngohlobo ngamanqatha. Ngaphezu koko, ukusetyenziswa rhoqo ezi mveliso libonelela umthwalo phezulu pancreas.

Le Index Glycemic: Iyintoni

Lo ngomnye umba ekufuneka wafunda, xa sithetha carbohydrate ukunciphisa umzimba. Iimveliso kufuneka lingaqulathi kweemveliso yokudla abo index eliphezulu Glycemic. I aphezulu oko, kokukhona akhawulezayo ukukhululwa glucose. Umzekelo, imihla kolu luhlu yeyona inkqenkqeza phezulu, isalathiso lwabo Glycemic ngu 145, yaye zonke imveliso, izinga leyo ingaphezulu kwe-70, zisenokuba yingozi zomzimba wakho. Kwakhona, kubalulekile ukuba uthathe ingqalelo ixesha losuku kunye nomsebenzi wakho. Isonka ngobusi kusasa xa kufuneka nomsebenzi wezandla - esi sixa-eneji, leyo sezikhutshiwe ngephanyazo, yaye kuza kunika ithuba ku tiva iinjongo zayo. Kwaye ke isangweji efanayo ngokuhlwa, emva kwesidlo sangokuhlwa xa ulele esofeni - kuba amandla ngokungeyomfuneko, nto leyo ke elinye ixesha ngokuthi izabelo. Ngoko ukushiya okukhona GI eliphezulu le veki (ukuhamba), okanye ngcono - kuphela ngeeholide. Ngoku makhe sikhangele ukuba namandla ukuze ukuncipha. iimveliso liprintwe kwiphepha wayifaka ekhishini yakhe.

Yeyiphi carbohydrate ngokukhawuleza baluncedo kakhulu

Kakade ke, abo ke GI esekugqibeleni, oko kukuthi ngaphantsi kwe 70. Ukuba unayo enye indlela, khetha ezi carbs ukuzila. Uluhlu lweemveliso ekunciphiseni ziquka sisi (feta) kunye cream (hayi ngaphezulu kwe-20% amanqatha), mango kunye ingqolowa ezinkonxiweyo nezingankonxwanga, irayisi zasendle kunye edliwa Arabic. Kusasa uya kudla isuphu evela ertyisi, ravioli of durum yengqolowa nkqu pizza tumato. Amadombolo ne cottage itshizi, ikoko umgubo, iswekile, iitapile kunye neziqhamo yathamba ngaphandle iswekile, imifuno okunkonkxiweyo - zonke iimveliso musa negalelo ukwehla kobunzima, kodwa imvelaphi yazo zonke imithombo carbohydrate ngokukhawuleza abonakale kwamkelwa ukusetyenziswa uveza ambalwa.

carbohydrate complex

Kutheni ndingazibulali nje kuphelisa izakhi otya ngayo? Ngaphezu kokuba umthombo wamandla, ngaphandle kobukho carbohydrate ayikwazi nokuhlawulwa iiprothini kunye amafutha, nto leyo ethetha ukuba isibindi liya kuqhuba umthwalo onzima phezulu. nokwenziwa ekudleni kwenzeka ngendlela glucose, loo nto kubaluleke kangaka, iilekese, isonka okanye isidudu esibe ipleyiti yakho - solo ngumthombo glucose, umahluko kuphela isantya ngayo ukuba ifikelela egazini. Table of carbohydrate kutya kuya kukunceda wenze ukutya ekunene.

Ngenxa yoko, carbohydrate ezintsonkothileyo ezahlukileyo nto ibalulekileyo kukuba kudala ako, kwaye glucose engena egazini kancinci, xa izahlulo, nokugcina inqanaba kuhluthe ixesha elide. Umzimba angasebenzisa amandla, kwaye zihlehliswe njenge yolondolozo. Ukongeza, isahlulo isidudu ixesha elide ziya kunika imvakalelo kuhluthe, nto leyo ethetha ukuba uya kudla kakhulu, nto leyo nayo nempembelelo entle zomzimba wakho. Ngaphandle koku, zokudla ngakhathali yokuphinda ukuba kufuneka utye ukudla okuziinkozo kusasa. carbohydrate Uluhlu kwizidlo yeyona nofifi yekhethelo, kufuneka sihlale kusondele. Ngenxa yoko, nathi Ukushwankathela: sidle ukudla okune carbohydrate entsonkothileyo nekucetyiswa ukuba isidlo sakusasa kunye isidlo sasemini, apho ufuna amandla amaninzi. A ukulungiselela ngcono protein itheyibhile sangokuhlwa (ekukhethwa ukuba ekutyeni defatted).

Carbohydrate nge GI eliphantsi

Yaye siya kuqhubeka incoko yethu malunga carbohydrate ezintsonkothileyo. Uluhlu iimveliso Ukwehla kobunzima kufuneka ibandakanye ezepapa luncedo kunye nemifuno. Bona imithombo kwezinto ezibalulekileyo umzimba, kudala yayingeyonxalenye kwaye ziqulathe imicu, nto leyo inceda ukuyihlambulula umzimba ityhefu. Olu luhlu luquka iimbotyi, okt ertyisi neembotyi, neentlumaya kunye neembotyi. Apha ke kuyimfuneko ukubandakanya zonke okuziinkozo kunye isidudu. Kufuneka kuqatshelwe ukuba ukutya kuphela ipapa efanelekileyo friable, yaphekwa ngamanzi. semolina encangathi kufuneka ngaphandle nakanye, kufuneka ukhethe rice brown, asendle okanye emnyama, amazimba akakwazi ukuthambisa de karhulumente mushy - iinkozo kufuneka ihlale ihleli. rhoqo uyakwazi ukuva ukuba kufuneka ngaphandle ukusuka pasta yokudla. Eneneni, nayo carbohydrate ezintsonkothileyo. Uluhlu iimveliso ukunciphisa umzimba unako kumana nge pasta, kodwa kufuneka zenziwe durum ingqolowa.

Isiseko odla ngayo

Amaxesha amaninzi asinalo ixesha okanye imali engaphezulu ukuze ukuthobela ukutya entsonkothileyo multicomponent. Nangona kunjalo, akukho kuyimfuneko, uya kuqonda wena, funda xa ukutya okuneekhabohayidrithe. Uluhlu lweemveliso ekunciphiseni kufuneka iquke zonke iindidi zekhaphetshu, iitumato, zucchini, iipepile, intsimbi, amatswele, iilike, iimbotyi eziluhlaza, amabala (isipinatshi, lettuce), kwakunye ngamakhowa. Musa ukulibala malunga iingenelo iziqhamo. Le grapefruit kunye namapere, orenji, ama-apile, yeepesika. Iimveliso luncedo kakhulu index Glycemic sityhafile namaqunube, cherries kunye nabantwana. Oku kwakhona isonka ngomgubo wengqolowa, ngoko owalela usebenza kuphela isonka esimhlophe kunye isonka esimhlophe. Zokudla zigxininisa: baphiwe isidlo sakusasa kunye isidlo sasemini, atye ukutya ziqulathe namandla. Uluhlu iimveliso ekunciphiseni ngaphandle kwabo ingagqitywanga. Bunika ukungena okuthe chu glucose egazini. Oko kukuthi, intsebenzo uzinzile, indlala wakho akayi indikhathaza kuwe, kwaye ukutshintsha isimo emini.

Sithemba ekudleni kwakho

Oku eneneni umbuzo onzima kakhulu, ngenxa yokuba ngamnye wethu wahlukile. Thina somzimba ezahlukeneyo, amanqanaba umsebenzi ngokwasemzimbeni kunye nezinga metabolic. Kodwa oku uluhlu olupheleleyo zinto. Kunye nenkqubo enye aziyi kusebenza ukuba wonke, nto leyo esisizathu sokuba kukho zokudla abahlaziya iimpawu ngabanye isigulane ngasinye. KwiSithethe ekudleni ukudla uzimisele isekelwe kwi imeko ngqo eziphilayo kunye neenjongo. Ukunciphisa ubungakanani carbohydrate 150 grams ngemini, osinike zona wena kunye ilahleko ubunzima kakuhle. Ukunciphisa le manani ukuya ku 50-60 grams, uya kukhawuleza uqale ukwehlisa umzimba, kodwa ukumelana ngokoqobo ukudla okunjalo kuya kuba nzima. Ukuba uzama ukunciphisa eli nani ngakumbi, iya kuphuhlisa ketoacidosis, okt ukunxila zeemveliso ukutya okunamafutha.

Sinikeza umzimba zonke eziyimfuneko

Kubalulekile kakhulu nje kuphela ekuncipheni ekutyeni carbohydrate, kodwa intsalela phakathi zonke izondlo, oko kukuthi, ratio zabo. Iiproteni, amafutha, iikhabhohayidrethi (ukunciphisa umzimba akunyanzelekanga ukuba ibe nye kuphela buckwheat, siye sele ngazo lo mbuzo) ziphele ngokungqinelana wesekethe unikezelo lwamandla kuphuhliswa. Lwaba kokuba ibalwe mzekelo ulandelayo. Masithi ukudla kwakho 2000 kcal, kwaye ngexesha elinye lomzimba. Ngoko ke ilahleko eziphumelelayo kuyimfuneko ukunciphisa eli nani ukuya 1400 kcal ngosuku. Ngenxa yoko, imfuneko protein iza kuba 61 grams ngosuku (61 x 4 = 244), ngamanye amazwi 244 kcal. Amafutha kwakhona ayikwazi ngaphandle, kufuneka ube malunga 67 g (67 x 8 = 566 kcal). Ngokunjalo, isixa-mali esisashiyekileyo - 670 - calories kufuneka esilufumana carbohydrate. Yahlula eli nani ngo-4 kwaye ufumane 170 iigram carbohydrate, oko kukuthi, ukutya okuziinkozo, nesonka esibizwa kunye nemifuno. Ukunciphisa umzimba ubumnandi!