Isebenza Kanjani I-Carb Ephansi? – Kuchazwa Kalula

Yilokhu ukudla okune-carb ephansi kusekelwe kukho

Njengoba igama elithi I-Low Carb selivele lisikisela, lokhu kudla kumayelana nokudla ama-carbohydrate ambalwa ngangokunokwenzeka.

• Cishe konke ukudla kuqukethe ama-carbohydrate ekugxilweni okuphezulu kakhulu noma okuncane, futhi kunezinhlobo ezahlukene zama-carbohydrate.
• Ama-carbohydrate alula njengoshukela wasekhaya akhuphula izinga le-insulin - kanjalo nenhlalakahle - ngokushesha okukhulu. Kodwa-ke, izinga le-insulin liphinde lehla ngokushesha futhi lidale izifiso futhi.
• Ama-carbohydrate ayinkimbinkimbi, njengalawo atholakala ku-oatmeal noma emikhiqizweni yokusanhlamvu, acutshungulwa kancane kancane ngumzimba. Ngokuvumelana nalokho, umuzwa wokusutha uhlala isikhathi eside.
• Okufana ngawo wonke ama-carbohydrate ukuthi aguqulwa abe ushukela futhi asinikeze amandla. Uma unciphisa ukudla kwakho ama-carbohydrates ngangokunokwenzeka, umzimba wakho uzokhiqiza okuthiwa imizimba ye-ketone kusuka ku-fatty acids. Imizimba ye-ketone ibe isinikeza umzimba amandla adingekayo esikhundleni sama-carbohydrate.
• Kulokho okubizwa ngokuthi i-ketosis, okuhloswe ngayo ngokudla okune-carb ephansi, umzimba kancane kancane usebenzisa izinqolobane zamafutha angadingekile.

Yilokhu ongakudla ekudleni okune-carb ephansi

Ukuze ungene esimweni se-ketosis, kufanele uqiniseke ukuthi udla ngaphansi kwamagremu angama-50 wama-carbohydrate. Kuncane kakhulu lokho: Uma udla ucezu lwesinkwa, ngokuvamile usuke ususebenzise isilinganiso sakho se-carbohydrate sosuku.

• Kodwa-ke, i-carb ephansi ayisho amafutha aphansi ngakho-ke ungadla amaprotheni amaningi namafutha esikhundleni sama-carbohydrate. Ezimweni eziningi zokudla okune-carb ephansi, kufanele udle cishe amagremu amabili amaprotheni ngosuku.
• Uma unesisindo esingamakhilogremu angu-85, udla amagremu angu-170 amaprotheni. Lokhu kuhambisana cishe nekhilogremu yenyama ovunyelwe ukuyidla nsuku zonke. Engeza imifino futhi.
• Ngemuva kwehora lesihlanu ntambama akufanele uphinde udle ama-carbohydrate ngokudla okune-carb ephansi. Lokhu kusho ukuthi ngisho nengilazi kabhiya noma iwayini izohluleka. Kunalokho, ungase uphuze amanzi noma itiye.