Ukutya okungekho-carbohydrate: imenyu kunye nemithetho eyintloko

Umnqweno wokufezekisa usizi olungapheliyo uluntu. Sisoloko senza imibingelelo ukuze siqhathanise imizekelo evela kuVictoria Victoria. Ngamanye amaxesha kuya kuhlambalaza nokuphelelwa amandla, okuchaphazela impilo kunye nentlalo. Oku kubangela ukubonakala kweekhilogram ezintsha kunye namasentimitha kwinqeni. Saphinda sibuyele apho sivela khona. Ukuqhutyelwa kwinqanaba elincinci akukhethi. Sifanele sibheke iindlela ezintsha kunye nezisombululo. Ukutya kwe- carbohydrate kuya ekuhlanguleni , imenyu efuna ukulungiswa okufanelekileyo.

Le ndlela yokulungiswa komfanekiso ithathwa njengeyona nto iyimfuneko kwaye iyasebenza kakhulu. Xa sishiya i-carbohydrates - umthombo omkhulu wamandla, umzimba kufuneka ukhangele ezintsha. Ziyimihlaba, leyo, ngenxa yoko, itshisa ngokukhawuleza kwaye "ikhuphe". Ngoko, yintoni imigaqo esemqoka efunekayo ukuthobela ukutya kwe-carbohydrates:

- Imenyu yemihla ngemihla ayifanele ifake ngaphezulu kwama-40 amagremu e-carbohydrates. Ewe, kunjalo. Akuyimfuneko ukuyiyeka ngokupheleleyo. Ufuna nje ukunciphisa inani.

- Kwiveki yokuqala, ukunciphisa ukungenisa kwee-carbohydrates ukuya phezulu, ukuya kuma-20 amagremu ngosuku. Ngaloo ndlela, unika umzimba ukuqonda kweenjongo kunye nekamva elizayo: ukusetyenziswa kwamafutha njengomthombo omkhulu wamandla.

- isiphumo esingathandekiyo sinokubanjwa. Iphutha yidlobhohydrate yokutya okuvelisa iimveliso zayo. Akumangazi. Kwanele ukuthatha amalungiselelo akhethekileyo kunye namavithamini, okuphelisa le ngxaki.

- kufuneka uphuze amanzi amaninzi, ngamanzi, kwaye akusiyo inkunkuma yonke. Usuku lwe-2-2.5 ilitha.

- Ekupheleni kweveki yesibini, lungiselela umzimba ukuba uphumle. Yidla amaninzi ama-carbohydrates ukwenza i-balance. Ngeli xesha, kufuneka uqaphele ngamafutha uze ungabasebenzisi kakubi.

Kufuneka kuqatshelwe ukuba ukubonisa ubunako bokudala, ukubonisa iitalente zentlanzi, ukuqwalasela zakho iimfuno kunye neminqweno, kuya kukuvumela ukuba ungadli ukutya kwe-carbohydrate. Iindlela zokupheka zakhe zilula kwaye kunjalo zizonwabile kwaye ziyahlukahluka. Ndikucebisa, bafazi abathandekayo, imenyu elandelayo yemihla kwaye ndiyathemba ukuba wonke umntu uya kuthanda!

1) Kwixesha lesidlo sasemini, ungadla amaqanda ambalwa (kwindlela efanelekileyo - ayinandaba), isiqwenga seshiyi okanye inyama, ikhofi okanye itiye, kodwa kuphela ngaphandle kweshukela.

2) Emva kweyure, yidla i-200 grams ye-cottage ushizi, ixutywe ukhilimu omuncu. Kwakhona, ngaphandle kweshukela.

3) Ukutya isobho, okuphekwe kwenyama okanye intlanzi (ngaphandle kokutya okanye izitato).

4) I-apula eluhlaza, iglasi ye yogurt kunye necace yentsizi iya kuba yintlanzi yokuhlwaya.

5) Ukutya, khawuleza wena kunye nosapho lwakho ubhaka kwiintlanzi zentlanzi kunye nemifuno kunye nemifuno.

Kungekudala, enye yezidlo ezithandwa kakhulu nezidumiweyo kwihlabathi yidlobhydrate yokutya. Imenyu yokutya okunjalo ihluke kakhulu. Kodwa akufanele uyilibale malunga nomgaqo obalulekileyo wama-gram amane kunye netafile ye-carbohydrates. Ngokukodwa kuwe, sifuna ukunikezela uluhlu lwazo iimveliso ezifunekayo ukuba zingabandakanywa ekudleni kwansuku zonke okanye ubuncinane ukunciphisa ukusetyenziswa kwazo ubuncinci.

1) iizambatho;

2) isonka kunye ne-pasta;

3) izityalo ezihlukeneyo;

4) i-jam, ushukela, ubusi;

5) ii yogurts ezithandekayo;

6) ubukhulu beentlobo zeentlobo zonke;

7) amanzi amnandi (iintlobo zeziphuzo ezinxilisayo);

8) utywala;

9) Kakade, ibhiya, apho amadoda avela esiswini;

10) isixa esibalulekileyo sesiqhamo;

11) imbewu yeerangala, njengokuba bengabanini bee-carbohydrates;

12) zonke iintlobo zamantongomane.

Ngokuqinisekileyo, iimveliso ezininzi zinikelwa ukwenqaba ukutya kwe-carbohydrate. Imenyu yayo, nangona kunjalo, inokuba yinto ehlukeneyo, ukuba ubonisa ukucinga kwakho. Njengawuphi na ukutya okunye, kunamathuba amaninzi kunye neentsilelo. Ngoko ke, ukuba unquma ukulahlekelwa isisindo kunye naye, qala udibane nodokotela wakho. Kwakhona, kufuneka uhlale ukhumbule ukuba oku kutya kukuphikisana nabasetyhini abakhulelweyo kunye noononina.