Bella Adams
Amafutha noma ama-carbohydrate? Yikuphi okufanele ukwenze ngaphandle kwakho uma ufuna ukwehlisa isisindo? Impendulo yalo lonke ulwazi mayelana nokudla okunamafutha aphansi kanye nezindlela zokupheka zokunciphisa umzimba!
Abanye bafunga ngokulahla i-pasta, irayisi, isinkwa, noshukela - abanye basusa amafutha namafutha ekudleni kwabo.
Izidlo ezimbili ezidumile ezine-carb ephansi namafutha aphansi zijabulela amashumi ezinkulungwane zabalandeli futhi zihlala zithuthukiswa futhi zicacisiwe.
Izidlo zakuqala ezine-carb ephansi, njenge-Atkins ', zivumela amafutha aphile phezulu, kodwa okwamanje, abantu baye balinganisela kancane ngakho. Phakathi kwezinhlobonhlobo ezintsha kukhona ukudla kwe-Paleo, okusekelwe emikhubeni yokudla yokhokho bethu.
Lokho kungemuva kwe-Low Fat Diet
Umgomo wokudla okunamafutha amancane ukunciphisa ukusetshenziswa komuntu kwansuku zonke kwamafutha kuze kufike ku-30 - 60 g wamafutha. Iphuzu lokuqala amavelu e-calorifikhi ahlukene amafutha, amaprotheni, nama-carbohydrate. I-1 g yamafutha iqukethe ama-kilocalories angu-9 - ama-carbohydrate namaprotheni ngakolunye uhlangothi amakholori angu-4 kuphela!
Lokhu kusho ukuthi uma unciphisa amafutha, ungadla ama-carbohydrate namaprotheni amaningi!
Izidlo eziqinile ezinamafutha aphansi zivumela kuphela amaphesenti angu-10 amafutha ngosuku - lokho kungaba nzima kakhulu! Kodwa imiqondo engaqinile kangako nayo iyathembisa, njengokudla kwe-Low Fat 30.
I-carb ephansi uma iqhathaniswa namafutha aphansi - yikuphi okungcono?
Ososayensi baseTulane University eNew Orleans babefuna ukwazi okwengeziwe. Ocwaningweni lwabo, bahlukanise cishe izihloko eziyi-150 ezikhuluphele, ngayinye enesisindo esingamakhilogremu ayi-100, zaba ngamaqembu amabili. Elinye iqembu lanciphisa ukusetshenziswa kwalo kwamafutha kwafinyelela inani okwavunyelwana ngalo unyaka owodwa, kanti elinye lawavala ama-carbohydrate ezitsheni zalo.
Womabili la maqembu kwakungafanele adle ama-calories angaphezu kuka-1,400 ngosuku. Uhlelo lwezemidlalo, obeluzokwandisa umphumela wokulahlekelwa isisindo, aluzange lubekwe kubahlanganyeli - kuphela ukudla okubili okuqhathaniswa.
Izilinganiso zanikeza isinqumo esicacile: iqembu eliphansi le-carb lalahlekelwa isisindo esiningi - isilinganiso samakhilogremu amathathu nesigamu ngaphezu kweqembu eliphansi lamafutha.
I-Low Carb probands ingajatshuliswa ngokwesilinganiso ngamakhilogremu angu-5,3 esisindo esincane kanye ne-Cholesterinwerte engcono. Iqembu elinamafutha aphansi, ngakolunye uhlangothi, lalahlekelwa isilinganiso samakhilogremu angu-1.8 kuphela.
Ukudla okunamafutha aphansi kunomphumela wesikhathi eside
Esikhathini esifushane futhi ngaphandle kohlelo lwezemidlalo, ukudla okuphansi kwe-carb kufinyelela imiphumela engcono yokulahlekelwa isisindo kunokudla okunamafutha aphansi. Kodwa-ke, le mpumelelo ingagcinwa kuphela ngenani elincane kakhulu lezifundo zokuhlolwa - izifundo eziningi ze-low-carb ngokushesha zathola isisindo sazo. Isimo sihlukile ngokudla okunamafutha amancane.
Ikakhulukazi ekuhlanganisweni nokunyakaza kanye nengxenye ephezulu yamaprotheni ekudleni Isibonelelo sephalamende samafutha aphansi sibonakala siyindlela ethembisayo yabaningi, ukuze yehle isikhathi eside.
Ngaphezu kwalokho: Ukudla okunamafutha aphansi kuvame ukulinganisela futhi kunempilo kunokudla okuphansi kwe-Carb! Inkinga evame ukulahlwa ama-hydrates amalahle ukuthi amaprotheni aqinisiwe asethiwe.
Ngenxa yalokho, uvame ukudla inyama eningi, amaqanda, kanye nemikhiqizo yobisi efana ne-cottage shizi kunokuba kuhle ekugcineni. Inkinga yukuthi lokhu kudla nakho kungaqukatha amafutha amaningi - ngokuvamile kwenzeka nge-cream yogurts noma i-cottage shizi, isibonelo. Amafutha ezilwane amaningi angandisa ingozi yesifo senhliziyo kanye nesifo sokuqina kwemithambo yegazi ngokuhamba kwesikhathi!
Ukwengeza: Uma siyeka kakhulu ama-carbohydrates, sithola izifiso kanye nesimo esibi! Lokhu kuthuthukisa umphumela we-yo-yo.
Yehlisa isisindo ngokudla okunamafutha amancane
Ngakho-ke kungcono ukuthi ungaqhubeki ne-radical crash diet ukuze wehlise isisindo ngesikhathi esifushane kakhulu - amakhilogremu achithekile avame ukubuya ngokushesha uma ubuyela emikhubeni yakho yakudala.
- Kungcono ukushintsha ukudla kwakho unomphela - kube ukudla okunempilo nokuyiqiniso kuwe.
- Ungalahli wonke amafutha! Khetha lawo anokuningi ongakunikeza wona - isibonelo, ukwatapheya, uwoyela we-hemp, noma imbewu ye-chia. Banezinhlobonhlobo zama-fatty acids abalulekile imizimba yethu engakwazi ukuwakhiqiza ngokwawo.
- Qaphela imikhiqizo enamafutha aphansi nelula! Aqukethe amafutha amancane kodwa ngokuvamile agcwele ushukela. Kungcono ukuthi uhlale uhlola uhlu lwezithako - esimweni se-yogurts, kungcono ukukhetha iyogathi yemvelo esikhundleni se-yoghurt yesithelo bese uzinonga ngokwakho ngezithelo. Kodwa lapha, futhi, qaphela okuqukethwe kwe-fructose.
