Iyini I-Low Carb? Ukudla Okuyisisekelo

Iyini ngempela i-low carb? Ukushintsha ukudla kwakho ekudleni okune-carb ephansi manje sekusemlonyeni wawo wonke umuntu uma kuziwa ekwehliseni isisindo. Ukuthi ingabe ikhona incazelo enembile yalolu hlobo lokudla okunomsoco noma ukuthi umsoco uyinto yomuntu ngamunye, sizohlola ndawonye.

Incazelo

ongaphakeme - I-Carb (kusuka esiNgisini Phansi uthanda ' kancane' futhi  ikhathuni , isifinyezo samacarbohydrates ' carbohydrate') ibhekisela ezinhlotsheni ezihlukahlukene zokudla okunomsoco noma ukudla lapho ingxenye yama-carbohydrate ekudleni kwansuku zonke iyancipha. Njengoba umkhuba ovela e-USA usuthuthele kakhulu e-Europe, bekulokhu kunezindlela ezintsha nezihlukile ze-low-carb. Kubaluleke kakhulu kimina ukuthi uqonde ukuthi i-low-carb ayikona ngempela ukudla, kodwa kufanele futhi ibhekwe njengendlela yokudla yesikhathi eside. Igama elithi "ukudla" elivela esiGrekini empeleni libhekisela kakhulu endleleni yokuphila hhayi ekushintsheni okulinganiselwe ngesikhathi sokudla okunomgomo owodwa: ukulahlekelwa isisindo. Kodwa-ke, izinzuzo eziningi zokudla okune-carb ephansi zingahlanganiswa ngokumangalisayo nokudla. Futhi ngaphandle kwalokho, akukhona mayelana nokudla ama-carbohydrate ambalwa ngangokunokwenzeka. Kuwe uqobo kumayelana nokuthola inani elikulungele. Abantu abaningi sebephumelele ngomqondo wami.

Izisekelo zokudla okuphansi kwe-carb

Umgomo oyinhloko walokhu kudla ubhekisela ekudleni kokhokho bethu. Phakathi nekhulu lama-20, ukusetshenziswa okujwayelekile kwama-carbohydrate ngosuku (umuntu ngamunye) kuye kwanda kakhulu. Umphumela uba izifo zesimanje ezifana nesifo sikashukela. Ekudleni okune-carb ephansi, umzamo wenziwa ukunciphisa ngokuqaphela ama-carbohydrates ekudleni kwethu - hhayi ukuwaxosha! Lowo umehluko omncane kodwa ocashile. Ama-carbohydrate awabi, futhi akusona isizathu esiyinhloko esenza sibe nesisindo (ama-calories ayisici esiyinhloko – futhi ama-calories aphuma kuzo zontathu imisoco eyinhloko). Ayikho incazelo engcono evamile ye-low-carb. Ngokusekelwe kule ncazelo, indlela ngayinye ibeka imithetho yayo, imikhawulo kanye nezici zayo.

Kwenzekani nge-carb ephansi?

Kwenzekani lapho ngiqala ukudla i-low carb? Ama-carbohydrate angushukela. Umzimba wethu (ikakhulukazi ubuchopho) udinga ushukela. Idinga ama-carbohydrate. Ukudla okune-carb ephansi noma ukuguqulwa kwaleli fomu kushintsha i-metabolism yomzimba futhi kukhuthaze i-catabolism. I-Catabolism ukuwohloka kwemikhiqizo emzimbeni isuka eyinkimbinkimbi iye esakhiweni esilula ukuze inikeze amandla emzimbeni. Amandla okugcina ukusebenza komzimba, amandla omzamo wethu wansuku zonke emsebenzini noma enkundleni yezemidlalo… ngisho naphakathi nokulala. Uma umzimba uthola ama-carbohydrates ekudleni, ungathola amandla kuwo ukuze unikeze izitho ezidingekayo nemisebenzi yomzimba ngamandla.

Uma uthatha amandla amaningi ekudleni, umzimba ugcina la mandla kuma-fat cells. Ingafinyelelwa uma kunesidingo. I-catabolic low-carb diet izama ukuphoqa umzimba ukuthi ukhiqize amandla awo futhi. Amafutha ashiswa. Kusukela kula mafutha, umzimba wakha "ushukela omusha" wemisebenzi edingekayo. Yonke into isebenza kuphela ngomqondo wokudla uma futhi udla ama-calories ambalwa kunesidingo somzimba wakho ngosuku.

Yikuphi ukudla okune-carb ephansi futhi ikuphi okungewona?

Hhayi-ke, nawo akuwona umbuzo olula ukuwuphendula. Ukuphawula noma ukugxeka izindlela zami zokupheka noma okuthunyelwe ku-Facebook kuvame ukufundwa ” kodwa lokho akuyona i-low-carb“… Ngingakwazi nje ukubamba ikhanda lami. Ku-inthanethi kanye nasemihlebeni yomlomo (njengoba bekune-carb ephansi), eziningi (ngokombono wami) izinganekwane nemithetho engenangqondo kakhulu, ephikelelayo futhi enempilo (uma kufanele uphile lemithetho) ingenza isihogo ngempela. Kunemithetho ehlukene yomkhawulo wamacarbohydrate ngokudla ngakunye noma ngosuku (“angabi ngaphezu kuka-10g wamacarbohydrate ekudleni noma ngesithako ngasinye (umthetho we-10/100)”) noma ngisho nokuvinjelwa kokudla ngakunye (njengobhanana). Inkinga, ngithanda ubhanana. Zimnandi kakhulu!

Uma ufuna ukuzibekela umkhawulo ngale ndlela, ngicela wenze njalo. Angazi ngempela. Umbuzo othi "ikuphi ukudla okune-carb ephansi futhi okungeyona" kulula kakhulu ukuziphendula wena. Yebo, imingcele kufanele ibekwe, kodwa le mingcele isendaweni ngayinye yawo wonke umuntu nomzimba. Yiqiniso, ushukela wasekhaya ocolisisiwe, isinkwa kanye ne-pasta eyenziwe ngokolweni konke kubomvu.

Mangaki ama-carbohydrate okufanele ngiwadle ngosuku?

Ayikho impendulo evamile kulo mbuzo noma - ngenxa yezizathu ezifanayo. Umzimba wawo wonke umuntu uhlukile (omkhulu, omncane, okhuluphele, mncane, uyasinda, ulula) futhi i-carb ephansi ingasho okuhlukile kuwo wonke umuntu. Kunengqondo ukubeka umkhawulo wansuku zonke, kodwa awukwazi ngempela ukwenza noma yini ngamavelu ajwayelekile afana nama-carbohydrates angu-30g, 50g noma angu-100g ngosuku. Ngokwesilinganiso, yonke into iseyi-low-carb. Okuningi kwabanye, okuncane kwabanye. Indlela engcono kakhulu ngokuhlolwa kwakho. Zama, hluleka, shintsha bese uzama futhi...kuze kulingane. Bese unempendulo yakho embuzweni ongenhla.

Ngingalahlekelwa kanjani isisindo nge-carb ephansi?

Uma ufuna ukunciphisa umzimba nge-carb ephansi, kunomthetho owodwa kuphela oyinhloko. Phela, lo mthetho ukuphela komthetho osebenza kukho konke ukudla emhlabeni futhi empeleni awuhlangene ne-low-carb:  Unganciphisa kuphela isisindo uma udla ama-calories ambalwa kunalawo asetshenziswa umzimba wakho. Izimele ngokuphelele kuma-carbohydrates okokuqala. Njengoba sekushiwo kakade, izinzuzo zokudla okune-carb ephansi zihlobene kakhulu nesisusa kanye nomuzwa womzimba ngesikhathi sokudla noma ukusekela umgomo wokudla ama-calories ambalwa kunalokho owasebenzisayo - noma kunjalo (ngombono) akunandaba. kungakhathaliseki ukuthi ama-calories awasekho ama-carbohydrate, amafutha noma amaprotheni.

Ungaqala kanjani

Kubukeka kanjani ukudla okune-carb ephansi ekusebenzeni? Kwenziwa umzamo wokushintsha ingxenye yama-carbohydrates nezinye izakhi ezimbili ezifana namafutha namaprotheni. Zontathu izakhi ezibalulekile zibalulekile ukuze umzimba wethu uphile. Umzimba wethu uncike ngisho kwamanye amafutha futhi awukwazi ukuwakhiqiza ngokwawo.

Kodwa-ke, ama-carbohydrate nawo asetshenziswa ekudleni okune-carb ephansi. Ama-carbohydrate ahlukaniswe abe ama-carbohydrate amaketanga amade nama-short-chain. Amaketango amade okusanhlamvu okuphelele kanye nesipelingi akulula kangako ukuthi umzimba uphuke. Kuthatha isikhathi eside ukwenza lokhu futhi kudinga amandla engeziwe … lokhu kusigcina sisuthi isikhathi eside futhi asiphinde siphambane ngokushesha. Ungaluqala kanjani ushintsho lwakho? Kungcono ukushintsha izinto ezincane kuphela kuqala. Okokuqala zama ukunciphisa ama-carbohydrate ekudleni okukodwa kosuku futhi/noma uzame ukuphuza amanzi amaminerali esikhundleni samajusi, amasoda neziphuzo ezibandayo. Uma uthuthuka lapha, unganweba imithetho yakho.

I-FAQ yokudla okuphansi kwe-carb

Ngabe i-low carb isebenza kanjani kangcono?

I-carb ephansi isho ukugwema ukudla okune-carbohydrate ecebile. Lezi ngokuyinhloko isinkwa, amazambane, i-pasta, amaqebelengwane nelayisi, kodwa futhi amaswidi - njengoba ushukela ubuye ube yi-carbohydrate.

Yini okungafanele uyidle uma une-carb ephansi?

• Isinkwa namabele
• Pasta
• UMuesli
• Ubhontshisi namaqabunga
• Ushukela noju
• Ubisi neyogathi enoshukela
• Iziphuzo zejusi yezithelo notshwala
• Imifino egcwele ama-carbohydrate.

Uqala kanjani ukudla okune-carb ephansi?

Ukwenza kube lula ukuthi uqale ukudla okune-carb ephansi , kufanele uqale kancane futhi udle kuphela ama-carbohydrate ambalwa ekuqaleni. Isibonelo, ngokudla okuthile, isb i-pasta noma isinkwa, susa lokhu ekudleni kwakho bese wengeza kancane kancane okunye ukudla.

Ungakwazi yini ukunciphisa umzimba nge-carb ephansi?

Njengoba kukhishwa i-insulin encane uma ungawadli ama-carbohydrate, ushukela wegazi uhlala ungashintshi. Abameli be-carb abaphansi baphikisa ngokuthi lokhu kunciphisa izifiso zokudla futhi kwenza kube lula ngomzimba ukuphula amafutha. Eqinisweni, ucwaningo lubonisa ukuthi ukudla okuphansi kwe-carb kungakusiza ulahlekelwe isisindo.

Kuthatha isikhathi esingakanani ukuthi umzimba ujwayelane ne-low carb?

Ngemuva kwezinsuku ezimbalwa zokudla okune-carb eqinile, umzimba ushintshela ngokuphelele kumetabolism yendlala: ukhiqiza imizimba ye-ketone, engasetshenziswa yizitho zomzimba futhi ikakhulukazi isimiso sezinzwa esiyinhloko njengomphakeli wamandla - esikhundleni salokho okungekho. ushukela.

Mangaki amakhalori ongawadla i-carb ephansi?

Okokugcina, ukubukezwa kwemithetho eyishumi ebaluleke kakhulu yokudla okune-carb ephansi okuyimpumelelo: Gcina ukushoda kwekhalori okungama-kilocalories angu-500 ngosuku . Yidla okungenani amagremu ayi-100 wama-carbohydrate ngosuku.

Yiziphi izithelo ongazidla nge-low carb?

Ama-apula, ama-plums noma amapheya angakhokhwa njalo nje, kodwa lokhu kufanele kube okuhlukile kunomthetho. Ubumnandi besithelo, bungasifanelekeli kakhulu i-carb ephansi. Ngakho-ke kufanele ugweme ubhanana noma amagilebhisi, isibonelo. Nokho, kufanele ugweme izithelo ezisemathinini ngokuphelele.

Ungakwazi yini ukudla i-oatmeal ene-carb ephansi?

Yingakho kufanele ukugweme lokhu kudla ku-muesli yakho: i-oatmeal ikugcina ugcwele isikhathi eside, kodwa iqukethe amagremu angu-50 ama-carbohydrate ngamagremu angu-100. Ezinye izinhlobo zokusanhlamvu nazo azifanelekile ukudla kwasekuseni okuphansi kwe-carb.

Yini ekugcwalisayo futhi engenawo ama-carbohydrate?

Imifino, amaqanda, inhlanzi, iyogathi yamaGreki, i-cottage shizi, i-quark enamafutha aphansi kanye ne-quinoa kuphakathi kokudla okunamaprotheni okukugcina ugcwele isikhathi eside.

Umzimba uwatholaphi amandla awo ku-carb ephansi?

Umzimba usebenzisa kakhulu ama-carbohydrate ukuze ukhiqize amandla. Uma ethola kancane, kufanele ashintshe imetabolism yakhe. Kufanele ibuyele emafutheni ayo futhi yakhe imizimba ye-ketone esibindini, ekhiqizwa lapho ama-fatty acid ephulwa futhi abe abahlinzeki bamandla.

Yiziphi imifino ezifanele i-carb ephansi?

Izinhlobo ezilandelayo zemifino zifaneleka ikakhulukazi ekudleni okune-carb ephansi:

• Wonke ulethisi ( ulethisi weqhwa, ulethisi wewundlu, rocket, ulethisi, njll.)
• Imifino ehlukahlukene eluhlaza ( zucchini , isipinashi , chard , broccoli , ikhukhamba , njll.)
• Izinhlobo ezahlukahlukene zeklabishi ( iklabishi ye-savoy, i-kale, iklabishi ekhonjiwe, i-cauliflower, iklabishi yaseShayina, njll.)
• Izaqathe
• Kohlrabi
• I-Paprika
• Amakhowe (ama-champignon, ama-chanterelles, amakhowe oyster njll.)
• Ama-leeks, anyanisi entwasahlobo
• I-asparagus
• Iziqu kanye nesilimo esidliwayo esinamagatsha anamanzi.

Singakanani isisindo ongasinciphisa nge-carb ephansi?

Ukudla okune-carb ephansi okuhambisana nokujima okuncane kuyindlela elula yokulahlekelwa ngokushesha ngamakhilogremu ayi-10 ngesikhathi esifushane.

Uzibona nini impumelelo yokuqala nge-carb ephansi?

Noma kunjalo, akunjalo ukuthi i-carb ephansi iletha okuthile kuphela lapho i-ketosis ifinyelelwa. Imiphumela emihle iqala ngaphambi kwesikhathi. I-carb ephansi akumele ibe ngokwedlulele: amagremu angama-50 kuye kwayi-100 ama-carbohydrate ngosuku alungile.

Kungakanani ukulahlekelwa isisindo emavikini angu-4 nge-carb ephansi?

Kukhona abantu abakhuluphele ngo-120 kilos abehla ngo-12 kilos ngemva kwamasonto amane nje. Abanye banendlela ende yokuhamba ngenxa yezifo ze-metabolic noma imithi. Yiqiniso, isisindo sokuqala sidlala indima enkulu.

I-carb ephansi ikwenza uzizwe kanjani?

Ezinsukwini ezimbalwa zokuqala ngemva kokudla i-carbohydrate ephansi, ungase uzizwe ukhathele noma ungagxilile ezinyaweni zakho njengoba umzimba wakho ufuna umthombo wamafutha ozothatha indawo ye-glycogen.