Ukutya Kwesibindi Esinamafutha: Isibindi Sifuna Ikhefu

Akukho mayeza esibindi esinamafutha. Ukuze wenze isibindi esinamafutha sibe nempilo kwakhona, eyona ndlela ilungileyo kukutya okufanelekileyo.

Isibindi esinamafutha sisifo sempucuko, izizathu zaso zininzi kwindlela yokuphila yanamhlanje: ukutya okungalunganga - ngakumbi i-carbohydrates eninzi - kunye nokungabikho kokuzivocavoca. Ukutyeba, kodwa ukusetyenziswa kakubi kotywala, kunye namayeza athile akhuthaza isifo.

Iingcebiso ezibaluleke kakhulu zokutya kwisibindi esinamafutha

• Isondlo semihla ngemihla kufuneka sisekelwe kwimifuno, ukuzalisa iprotheyini (umz. ukusuka kumandongomane kunye nemifuno, amaqanda, iimveliso zobisi, intlanzi, iinkukhu), kunye ne-oyile yemifuno ekumgangatho ophezulu (umz. i-linseed kunye ne-oyile yembewu yengqolowa) kunye neentlobo zeziqhamo ezineswekile encinci. .
• Isibindi siyakhululeka nge-“Logi method”: I-Logi imele “i-Low Glycemic and Insulinemic Diet”, oko kukuthi ukutya okugcina iswekile esegazini kunye namanqanaba e-insulin esezantsi. I-carbohydrates ephantsi ngoko ke ibalulekile (i-pastries, isonka, i-pasta yazo zonke iintlobo, irayisi).
• Ukuba iicarbohydrates zizonke, ngoko zintsonkothe ​​kangangoko, oko kukuthi, ifayibha eninzi: isonka esipheleleyo, i-pasta ye-wholemeal, irayisi egcwele igrain endaweni yoguqulelo olulula.

Kwimeko yesibindi esinamafutha, jonga ikhefu lokutya kunye neentsuku zokuphumla

Isibindi sifuna ikhefu phakathi kokutya. Umthetho omdala wokutya izidlo ezincinci ezininzi unokuzoyisa iiseli zesibindi. Nantsi indlela isibindi esiphumla ngayo:

• Yitya izidlo ezi-3 kuphela ngosuku. Akukho phakathi kwezidlo/amashwamshwam.
• Ukukhulula isibindi, zama ukuzila ukutya okuphakathi: izidlo ezi-2 kuphela ngosuku (umz. nge-10 am kunye ne-6pm), emva koko ikhefu leeyure eziyi-16. Okanye: Ikhalori yokuzila ukutya kunye neekhalori ezingama-800 kuphela ngosuku ngeentsuku ezi-2 zokunceda ngeveki.
• Usuku lwe-oat olu-1 ngeveki lukwanceda ukuphilisa isibindi esinamafutha. Kuphela i-oat flakes enencasa encinci eyongeziweyo inokutyiwa ekuseni, emini, nangokuhlwa (imiyalelo yeentsuku ze-oat).

Yomeleza i-intestinal flora kunye nokusebenza kwesibindi

I-1 ithispoon ye-inulin egayiweyo kanye ngosuku inefuthe elihle kwi-intestinal flora, inefuthe elihle kwi-lipids yegazi elibi, kwaye yomeleza ukusebenza kwesibindi. Isondlo se-prebiotic sifumaneka ngokwemvelo ngobuninzi - ngakumbi kwi-salsify, i-artichoke yase-Jerusalem, i-artichokes, i-chicory, okanye i-parsnips. Kwakhona kubalulekile ukusela ngokwaneleyo - iziselo ezingenakhalori ezifana namanzi kunye neeti (ngokukhethekileyo i-dandelion kunye ne-yarrow).