John Myers
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Yile nto i-low-carb diet isekelwe kuyo
Njengoko igama le-Low Carb sele licebisa, oku kutya kumalunga nokutya iicarbohydrates ezimbalwa kangangoko kunokwenzeka.
- Phantse konke ukutya kuqulethe i-carbohydrates ekugxininiseni okuphezulu okanye ngaphantsi, kwaye kukho iintlobo ezahlukeneyo zeekhabhohayidrethi.
- Iicarbohydrate ezilula ezifana neswekile yasekhaya ziqhuba inqanaba le-insulin - kwaye ngaloo ndlela inhlalakahle - ngokukhawuleza kakhulu. Nangona kunjalo, inqanaba le-insulin liyehla ngokukhawuleza kwaye lenze iminqweno kwakhona.
- Iicarbohydrate ezintsonkothileyo, ezinjengezo zifumaneka kwi-oatmeal okanye kwimveliso yeenkozo ezipheleleyo, zicutshungulwa kancinci ngumzimba. Ngako oko, imvakalelo yokuhlutha ihlala ixesha elide.
- Ziziphi zonke iicarbohydrates ezifanayo kukuba ziguqulwa zibe yi-glucose kwaye zisinika amandla. Ukuba unciphisa ukutya kwakho kwe-carbohydrates kangangoko kunokwenzeka, umzimba wakho uya kuvelisa into ebizwa ngokuba yimizimba ye-ketone ukusuka kwi-fatty acids. Imizimba yeketone inika umzimba amandla afunekayo endaweni yeecarbohydrates.
- Kwinto ebizwa ngokuba yi-ketosis, ejoliswe kwi-low-carb diet, i-organism isebenzise ngokuthe ngcembe i-fat reserves.
Yiloo nto onokuyidla kwi-low-carb diet
Ukuze ungene kwimeko ye-ketosis, kufuneka uqiniseke ukuba utya ngaphantsi kwe-50 grams ye-carbohydrates. Oko kuncinci kakhulu: Ukuba utya isilayi sesonka, uhlala usele usebenzisa ikota yakho yecarbohydrate yosuku.
- Nangona kunjalo, i-carb ephantsi ayithethi ukuba amafutha aphantsi kwaye ngoko unokutya iiprotheyini ezininzi kunye namafutha endaweni ye-carbohydrates. Kwizidlo ezininzi ezine-carb ephantsi, kufuneka utye malunga neegram ezimbini zeprotheyini ngosuku.
- Ukuba ulinganisa iikhilogram ezingama-85, usebenzisa i-170 grams yeprotheni. Oku kuhambelana phantse nekhilogram yenyama ovunyelwe ukuyitya yonke imihla. Yongeza imifuno nayo.
- Emva kwentsimbi yesihlanu emva kwemini akufuneki utye ezinye iicarbohydrates kunye nokutya okune-carb ephantsi. Oku kuthetha ukuba neglasi yebhiya okanye iwayini iya kusilela. Endaweni yoko, unokusela amanzi okanye iti.
