John Myers
Ayikho imithi yesibindi esinamafutha. Ukuze wenze isibindi esinamafutha sibe nempilo futhi, indlela engcono kakhulu yokudla okulungile.
Isibindi esinamafutha yisifo sempucuko, izimbangela zaso ngokuyinhloko zisendleleni yokuphila yesimanje: ukudla okungalungile - ikakhulukazi ama-carbohydrate amaningi - nokuntuleka kokuzivocavoca. Ukukhuluphala ngokweqile, kodwa nokusebenzisa kabi utshwala, nemithi ethile ikhuthaza lesi sifo.
Amathiphu okudla abaluleke kakhulu esibindi esinamafutha
- Ukudla kwansuku zonke kufanele kusekelwe emifino, ukugcwalisa amaprotheni (isb. kusuka kumantongomane nemifino, amaqanda, imikhiqizo yobisi, inhlanzi, izinkukhu), kanye namafutha emifino ekhwalithi ephezulu (isb. .
- Isibindi sikhululeka “ngendlela ye-Logi”: I-Logi imele “I-Low Glycemic and Insulinemic Diet”, okungukuthi ukudla okugcina izinga likashukela egazini kanye ne-insulin liphansi. Ngakho-ke ama-carbohydrate aphansi abalulekile (amakhekhe, isinkwa, i-pasta yazo zonke izinhlobo, irayisi).
- Uma ama-carbohydrate nhlobo, khona-ke eyinkimbinkimbi ngangokunokwenzeka, okungukuthi i-fiber ephezulu: isinkwa se-wholemeal, i-pasta ye-wholemeal, irayisi egcwele okusanhlamvu esikhundleni senguqulo elula.
Endabeni yesibindi esinamafutha, bheka amakhefu okudla nezinsuku zokuphumula
Isibindi sidinga ikhefu phakathi kokudla. Umthetho omdala wokudla ukudla okuncane kakhulu ungadlula amaseli esibindi. Isibindi sihlala kanje:
- Yidla ukudla oku-3 kuphela ngosuku. Akukho phakathi kokudla/ama-snacks.
- Ukuze ukhulule isibindi, zama ukuzila ukudla ngezikhathi ezithile: ukudla oku-2 kuphela ngosuku (isb. ngo-10 ekuseni nango-6 p.m.), bese kuba ikhefu lamahora angu-16. Noma: Ikhalori yokuzila ukudla ngamakhalori angu-800 kuphela ngosuku ngezinsuku zokuphumula ezingu-2 ngeviki.
- Usuku lwe-oat olu-1 ngesonto lusiza ekwelapheni isibindi esinamafutha. Ama-oat flakes kuphela ane-flavour encane eyengeziwe angadliwa ekuseni, emini nakusihlwa (imiyalo yezinsuku ze-oat).
Qinisa izitshalo zamathumbu kanye nokusebenza kwesibindi
Isipuni esingu-1 esinqwabelene se-inulin kanye ngosuku sinomthelela omuhle esitshalweni samathumbu, sinomthelela omuhle kuma-lipids egazi elibi, futhi siqinisa ukusebenza kwesibindi. Isakhi se-prebiotic sitholakala ngokwemvelo ngobuningi - ikakhulukazi ku-salsify, i-Jerusalem artichoke, i-artichokes, i-chicory, noma i-parsnips. Kubalulekile futhi ukuphuza ngokwanele - iziphuzo ezingenakhalori ezifana namanzi kanye netiye (okungcono i-dandelion ne-yarrow).
