Low Carb Inoshanda Sei? – Zvinotsanangurwa Zviri Nyore

Izvi ndizvo izvo zvakaderera-carb kudya kwakavakirwa pazviri

Sezvinoratidzwa nezita rekuti Low Carb, chikafu ichi ndechekudya mashoma macarbohydrates sezvinobvira.

• Zvinenge zvese zvekudya zvine makabhohaidhiretsi muhuwandu kana kushoma hwakanyanya, uye kune akasiyana marudzi emacarbohydrates.
• Makabhohaidhiretsi akareruka akadai seshuga yemumba anokwidza iyo insulin level - uye nekudaro kugara zvakanaka - nekukurumidza. Nekudaro, iyo insulin level inodonha zvakare nekukurumidza uye inogadzira zvishuwo zvakare.
• Makabhohaidhiretsi akaomarara, akadai seaya anowanikwa muoatmeal kana zviyo zvese, anogadziriswa zvishoma nezvishoma nemuviri. Saizvozvowo, kunzwa kwekuguta kunotora nguva yakareba.
• Izvo zvese macarbohydrates akafanana ndezvekuti anoshandurwa kuita glucose uye anotipa simba. Kana iwe ukaderedza kudya kwako kwemakhabhohaidhiretsi zvakanyanya sezvinobvira, muviri wako uchagadzira iyo inonzi miviri yeketone kubva kumafuta acids. Mitumbi yeketone inobva yapa muviri simba rinodiwa panzvimbo yemacarbohydrates.
• Mune iyo inonzi ketosis, iyo inotarirwa nekudya kwakaderera-carb, zvisikwa zvishoma nezvishoma zvinoshandisa mafuta akawandisa.

Izvi ndizvo zvaunogona kudya pane yakaderera-carb kudya

Kuti upinde mumamiriro e ketosis, unofanirwa kuve nechokwadi chekuti unodya zvisingasviki magiramu makumi mashanu emacarbohydrates. Izvo zvidiki zvakanyanya: Kana iwe ukadya chimedu chechingwa, kazhinji unenge watoshandisa yako carbohydrate quota yezuva.

• Zvisinei, low carb hairevi mafuta akaderera uye naizvozvo unogona kudya zvakawanda zveprotein nemafuta panzvimbo yemakhahydrates. Pakudya kwakawanda kwakaderera-carb, unofanirwa kunge uchidya anenge magiramu maviri eprotein pazuva.
• Kana iwe uchiyera makirogiramu makumi masere nemashanu, unodya 85 magiramu emapuroteni. Izvi zvinoenderana neanenge kilogiramu yenyama yaunobvumirwa kudya zuva rega rega. Wedzera mimwe miriwo zvakare.
• Mushure me5pm haufanirwe kudya mamwe makabhohaidhiretsi ane low-carb diet. Izvi zvinoreva kuti kunyange girazi redoro kana waini ichakundikana. Pane kudaro, unogona kunwa mvura kana tii.