Bella Adams
Amafutha okanye iicarbohydrates? Yiyiphi omele uyenze ngaphandle kokuba ufuna ukunciphisa umzimba? Impendulo lulo lonke ulwazi malunga nokutya okunamafutha aphantsi kunye neeresiphi zokunciphisa umzimba!
Abanye bafunga ngokuyeka ipasta, irayisi, isonka kunye neswekile - abanye basusa amafutha kunye namafutha ekudleni kwabo.
Izidlo ezibini ezidumileyo ze-carb ephantsi kunye namafutha aphantsi bonwabela amashumi amawaka abalandeli kwaye zihlala ziphuhliswa kwaye zichazwe.
Ukutya kwasekuqaleni kwe-carb ephantsi, njenge-Atkins ', ngokwenene vumela amanqatha ukuba aphile phezulu, kodwa okwangoku, abantu baye bamodareyitha ngakumbi ngayo. Phakathi kweenguqu ezintsha kukutya kwePaleo, okusekelwe kwimikhwa yokutya yookhokho bethu.
Oko kusemva kwe-Low Fat Diet
Umgaqo wokutya okunamafutha aphantsi kukunciphisa ukusetyenziswa kwamafutha imihla ngemihla ukuya malunga ne-30 - 60 g yamafutha. Isiqalo ziindlela ezahlukeneyo zekhalori zamafutha, iiproteni, kunye neecarbohydrates. I-1 g yamafutha iqulethe i-9 kilocalories - i-carbohydrates kunye neeprotheni kwelinye icala kuphela iikhalori ezi-4!
Oku kuthetha ukuba xa unciphisa amafutha, ungatya iicarbohydrates kunye neeproteni ezininzi!
Ukutya okuncinci okunamafutha aphantsi kuvumela kuphela i-10 yepesenti yamanqatha ngosuku - oko kunokuba nzima kakhulu! Kodwa iikhonsepthi ezingangqongqo kangako nazo ziyathembisa, ezifana ne-Low Fat 30 yokutya.
I-carb ephantsi xa ithelekiswa namafutha aphantsi - yeyiphi engcono?
Izazinzulu zeYunivesithi yaseTulane eNew Orleans zazifuna ukwazi ngakumbi. Kuphononongo lwabo, bohlula-hlula malunga nezifundo ezili-150 ezityebileyo, ngalinye linobunzima obumalunga neekhilogram ezili-100, libe ngamaqela amabini. Elinye iqela lanciphisa ukusetyenziswa kwalo kwamafutha ukuya kutsho kwisixa ebekuvunyelwene ngaso kangangonyaka, ngoxa elinye lazithintela iicarbohydrates kwiipleyiti zalo.
Omabini la maqela ayengatyi ngaphezu kwee<em>kilojoule ezili-1,400 ngosuku. Inkqubo yezemidlalo, ngokuqinisekileyo eya kwandisa umphumo wokulahlekelwa kwesisindo, ayizange ibekwe kubathathi-nxaxheba - kuphela izidlo ezimbini ezifaniswayo.
Izikali zanikeza isigwebo esicacileyo: iqela eliphantsi le-carb lalahlekelwa ubunzima obuninzi - umyinge we-kilos ezintathu kunye nesiqingatha ngaphezu kweqela eliphantsi.
I-Low Carb probands inokuvuyiswa malunga ne-avareji ye-5,3 kilos ubunzima obungaphantsi kunye ne-Cholesterinwerte engcono. Iqela elinamafutha aphantsi, kwelinye icala, lalahlekelwa ngumyinge we-1.8 kilos kuphela.
Ukutya okunamafutha aphantsi kunempembelelo yexesha elide
Ngexesha elifutshane kwaye ngaphandle kwenkqubo yezemidlalo, ukutya okuphantsi kwe-carb kufezekisa iziphumo ezingcono zokulahlekelwa kwesisindo kunokutya okuncinci. Nangona kunjalo, le mpumelelo inokugcinwa kuphela ngenani elincinci kakhulu lezifundo zovavanyo - izifundo ezininzi ze-carb ephantsi ziphinde zabuyisela ubunzima bazo. Imeko iyahluka ngokutya okunamafutha aphantsi.
Ngokukodwa ngokudibanisa nokunyakaza kunye nesahlulo seprotheyini ephezulu ekutyeni Isibonelelo sepalamente ye-Low-Fat ibonakala ininzi yendlela ethembisayo, ukwenzela ukunciphisa ixesha elide.
Ukongeza: Ukutya okuphantsi kwe-Fat kaninzi kunokulinganisela kwaye kunempilo kunokutya okuphantsi kweCarb! Ingxaki rhoqo ngokulahlwa kwamalahle e-hydrates kukuba iprotheni eyomeleziweyo isetiwe.
Ngenxa yoko, uhlala utya inyama eninzi, amaqanda, kunye neemveliso zobisi ezifana ne-cottage cheese kunokuba ilungile. Ingxaki kukuba oku kutya kunokuthi kuqulathe amaninzi amaninzi - ngokuqhelekileyo kunjalo nge-cream yogurts okanye i-cottage cheese, umzekelo. Amafutha amaninzi ezilwanyana anokwandisa ingozi yesifo sentliziyo kunye nesifo sokuqina kwemithambo yegazi ekuhambeni kwexesha!
Ukongeza: Ukuba sincama kakhulu iicarbohydrates, sifumana iinkanuko kunye nesimo esibi! Oku kukhuthaza umphumo we-yo-yo.
Ukunciphisa umzimba ngokutya okunamafutha aphantsi
Ngoko ke kungcono ukuba ungaqhubeki kwisidlo esiyingozi kakhulu ukuze unciphise umzimba ngexesha elifutshane kakhulu - iipounds ezilahlekileyo zivame ukubuya ngokukhawuleza xa ubuyela kwimikhwa yakho yakudala.
- Kungcono ukutshintsha ukutya kwakho ngokusisigxina - kukutya okunempilo kunye nokwenyani kuwe.
- Musa ukugxeka onke amanqatha! Khetha ezo zinokukunika okuninzi - umzekelo, iiavokhado, ioli ye-hemp, okanye imbewu ye-chia. Zineentlobo ngeentlobo zee-asidi ezinamafutha angenakukwazi ukuzivelisela ngokwazo imizimba yethu.
- Zilumkele iimveliso ezinamafutha aphantsi kunye nezikhanyayo! Ziqulethe amafutha amancinci kodwa zihlala zigcwele iswekile. Kungcono ukuba uhlale ujonga uluhlu lwezithako - kwimeko ye-yogurts, kungcono ukhethe i-yogurt yendalo endaweni ye-yoghurt yeziqhamo kwaye emva koko uziqhole ngeziqhamo. Kodwa apha, kwakhona, nikela ingqalelo kumxholo we-fructose.
