Ukudla okungenayo i-carbohydrate kubhekwa "njengokuncane kakhulu" noma ukubekezelela kalula konke ukudla kwanamuhla, naphezu kokuqedwa okuphelele kwama-carbohydrate ekudleni. Yenzelwe ukunciphisa umzimba futhi iyasebenza ngempela ekuqedeni amafutha angaphansi. Yini okufanele uyidle nokuthi yini ongayidli ekudleni okungenama-carbohydrate? Ungaphuma kanjani ekudleni ukuze amakhilogremu alahlekile angabuyi? Funda ngakho esihlokweni sethu.
Imithetho eyisisekelo yokudla
Lolu hlelo lwenzelwe ngokukhethekile abakhi bomzimba ababambe iqhaza emiqhudelwaneni nasemincintiswaneni, kepha, njengezinye izinhlelo eziningi zokudla okunempilo, lwedlula uhlaka lwezemidlalo lobuchwepheshe.
Ukudla kwamaphrotheni nenani elincane lamafutha emifino yizona zinto ezivelele kulokhu kudla. Umkhawulo wenani lama-carbohydrate, yize ephezulu, awuphelele. Kuselulekwa ukusebenzisa ama-carbohydrate angu-30 kuya ku-40 ngosuku ukuze kusebenze amathumbu nesisu. Ukuziqeda ngokuphelele kwandisa ubungozi bokuqunjelwa kanye nokunye ukuphazamiseka kokugaya ukudla.
Ingqikithi yokudla
Le ndlela yokudla okunomsoco isuselwa kumgomo wokushisa amafutha angaphansi komzimba ngumuntu uqobo ezimeni zokushoda njalo kwamandla avela kuma-carbohydrate adliwe ekudleni.
Ngaphandle kokusebenzisa ama-carbohydrate, labo abanciphisa isisindo babonwa nge-ketosis - isimo lapho umzimba uthola khona amandla ngenxa yokonakala kwamaseli anamafutha. I-Ketosis ibhekwa njengesimo somzimba, ngokungafani ne-ketoacidosis, isifo lapho inani lemizimba ye-ketone egazini landa kakhulu. Inkambo yesikhathi eside ye-ketoacidosis iyingozi empilweni nasempilweni. Ngalesi sizathu, bathuthela ku-ketosis kancane kancane. Kunconywa isilinganiso esiphephile: amaprotheni angama-50%, amafutha angama-35-40%, nama-carbohydrate ayi-10-15%.
Impendulo yomzimba yokwenqaba ama-carbohydrate
Esontweni lokuqala lokudla okusha, akukho zinguquko ezibonakalayo emzimbeni. Ukwehla kwesisindo kungaba kuncane kakhulu noma akukho ngokuphelele. Esigabeni sokuqala, umzimba ujwayela ukuthola amandla hhayi ekudleni okunothe ngama-carbohydrate, kepha kusuka ezinqolobaneni zawo zamafutha.
Ukunciphisa ama-carbohydrate kungadala ukozela, ubuthakathaka obuncane. Ukuqunjelwa futhi kungaba ukusabela komzimba. Ukwandisa inani lokudla kwamaprotheni kubeka ubunzima esibindini nasezinsweni. Okunye ukusabela okuvamile komzimba kulokhu kudla ingcindezi emnene ngisho nokudangala ngenxa yokuthi ubuchopho buthola i-glucose encane.
Ukushisa amafutha kulokhu kudla akudingi ukuqeqeshwa okujulile kwansuku zonke.
Izigaba zokudla
Ukushintshwa kancane komzimba kusetshenziswe amandla kusuka kumaseli amafutha ahlukanisiwe kwenzeka ngezigaba ezi-4.
- Isigaba sokuqala. Ukudla ama-carbohydrate ekuseni kuphela. Emahoreni ambalwa emva kokudla kwasekuseni, ukunikezwa kwe-glucose kusuka ekudleni kwasekuseni kuzophela, futhi umzimba uzoqala ukuchitha izitolo zawo ze-glycogen.
- Isigaba sesibili. Qeda ngokuphelele ushukela ekudleni. IGlycogen evela kumaseli emisipha nesibindi isetshenziselwa ukukhiqizwa kwamandla. Ngemuva kwezinsuku ezingama-2-3, umzimba uzizwa ushoda njalo ngama-carbohydrate futhi uqala "ukusesha" enye indlela yokukhiqiza amandla.
- Isigaba sesithathu sivela ezinsukwini ezingama-3-4 ngemuva kokuqala kokudla. Cishe ayikho i-glycogen kumaseli omzimba. Ukushiswa kwamafutha kuyasebenza, kepha umzimba uthembele kuma-protein ukunikeza umzimba amandla. Esontweni lokuqala, kuzodingeka udle amaprotheni amaningi kunamasonto alandelayo ukunxephezela ukwanda kwamaprotheni.
- Isigaba sesine. I-Ketosis iqala. Ukuwohloka kwamangqamuzana amafutha ekukhiqizeni amandla kuyaqala.
Izinhlobo zokudla okungenayo i-carbohydrate
Kunezinhlobo ezahlukahlukene zalolu hlelo lokudla okwenziwa: njalo, isiyingi namandla. Ngamunye wabo unezici zawo.
Amandla
Ilungele abasubathi abangochwepheshe kuphela. Ingqikithi yayo ikukudla ama-carbohydrate ngaphambi kokuqeqeshwa, ukuze kube namandla okusebenza ngokugcwele ngomsebenzi omuhle womzimba. Le ndlela ivunyelwe kuphela ngohlelo olunamandla lokuqeqesha. Ngaphandle kwalokho, ngeke uchithe ama-carbohydrate atholwe ngokugcwele futhi ngeke ulahlekelwe isisindo.
Njalo
Awudli ngaphezu kwama-gramu angama-20 ama-carbohydrate ngosuku nge-fiber. Ukugcizelelwa ekudleni kwamaprotheni namafutha emifino. Ngokwenqaba ngokuphelele ama-carbohydrate, ubeka engcupheni yokuthola ukubambezeleka kwengqondo, ukungabikho kwengqondo, ukwehla kwejubane lokucabanga nokubona.
Isiyingi
Le ndlela ukunciphisa ukuphuza ama-carbohydrate kuya ku-30-40 g emifino nasezinhlamvwini. Umkhawulo uhlala izinsuku eziyi-6. Ngosuku lwesikhombisa, kukhona "umthwalo" ogcwele we-carbohydrate. Kuvunyelwe ukudla iphalishi, imifino, i-pasta, izithelo ezimbalwa.
Ukulayisha kuqala ukukhiqizwa kwama-enzyme, kuvusa izinqubo ze-metabolic futhi kucebise amangqamuzana emisipha nge-glycogen. Ngokusebenzisa le ndlela, uzokwenza kahle, uzizwe kahle, futhi uvikele yonke imiphumela emibi yokukhishwa kwe-carbohydrate.
Uhlu lwemikhiqizo evunyelwe
Imikhiqizo evunyelwe ngesikhathi sokuzalisa inyama yenkomo ifaka izinhlanzi ezibilisiwe noma ezibhakiwe, inyama ebomvu ebilisiwe (unogwaja, inyama yenkomo), imicu yenkukhu ebilisiwe noma ama-cutlets ashubile, imikhiqizo yobisi enamaprotheni okuqukethwe okungadluli ku-5%.
Imifino
Imifino eluhlaza iyavunyelwa: ulethisi, ikhukhamba, i-cilantro, iparsley, iklabishi elimhlophe, idile nezinye izithelo: ama-apula aluhlaza omuncu, ukhukhunathi, izithelo ezisawolintshi, amapentshisi.
Amantongomane
Kunconywa ukuba udle amantongomane. Kungumthombo wamafutha. Zama ukudla amantongomane ambalwa, amakinati, nanoma yimaphi amanye amantongomane izikhathi eziningana kulo lonke isonto.
Izinhlamvu
Yengeza ukudla kwakho nge-buckwheat, i-millet. Kuvunyelwe ukusebenzisa izitsha eziseceleni ze-zucchini ezi-stewed noma ezibhakiwe, i-asparagus, isitshalo seqanda.
Ithebula Lemikhiqizo Evunyiwe
Uhlu lwemikhiqizo ekhonjisiwe ukusetshenziswa luyabanzi. Yisebenzise njengesisekelo sokudla okune-carb ephansi. Okuqukethwe kwekhalori kohlobo ngalunye lokudla kuboniswa ngamagremu ayi-100.
Ithebula Lokudla Okuvunyelwe Esidlweni Se-Carbohydrate:
| Imikhiqizo | Amaprotheni, igramu | Amafutha, igramu | Ama-carbohydrate, igramu | Amakholori, uKcal |
| Imifino nemifino | ||||
| isitshalo seqanda | 1,2 | 0,1 | 4,5 | 24 |
| uphizi | 6 | – | 9 | 60 |
| i-zucchini | 0,6 | 0,3 | 4,6 | 24 |
| iklabishi | 1,8 | 0,1 | 4,7 | 27 |
| i-broccoli | 3 | 0,4 | 5,2 | 28 |
| iklabishi | 1,2 | 0,2 | 2 | 16 |
| cilantro | 2,1 | 0,5 | 1,9 | 23 |
| isitshalo esihlobene no-anyanisi | 2 | – | 8,2 | 33 |
| u-anyanini | 1,4 | – | 10,4 | 41 |
| ukhukhamba | 0,8 | 0,1 | 2,8 | 15 |
| iminqumo | 0,8 | 10,7 | 6,3 | 115 |
| Ugalonci | 0,6 | 0,1 | 4,3 | 19 |
| upelepele omnandi oluhlaza | 1,3 | – | 7,2 | 26 |
| iparsley | 3,7 | 0,4 | 7,6 | 47 |
| isithombo | 1,2 | 0,1 | 3,4 | 19 |
| i-arugula | 2,6 | 0,7 | 2,1 | 25 |
| isaladi | 1,2 | 0,3 | 1,3 | 12 |
| i-asparagus | 1,9 | 0,1 | 3,1 | 20 |
| utamatisi | 0,6 | 0,2 | 4,2 | 20 |
| idile | 2,5 | 0,5 | 6,3 | 38 |
| ugaliki | 6,5 | 0,5 | 29,9 | 143 |
| udali | 24,0 | 1,5 | 42,7 | 284 |
| Izithelo | ||||
| amawolintshi | 0,9 | 0,2 | 8,1 | 36 |
| isithelo segilebhisi | 0,7 | 0,2 | 6,5 | 29 |
| eluhlaza | 0,9 | 0,1 | 3 | 16 |
| ulamula | 0,9 | 0,1 | 3 | 16 |
| ama-tangerines | 0,8 | 0,2 | 7,5 | 33 |
| amapentshisi | 0,9 | 0,1 | 11,3 | 46 |
| pomelo | 0,6 | 0,2 | 6,7 | 32 |
| amaswidi | 0,7 | 0,2 | 9 | 58 |
| ama-apula | 0,4 | 0,4 | 9,8 | 47 |
| Amantongomane nezithelo ezomisiwe | ||||
| amantongomane e-cashew | 25,7 | 54,1 | 13,2 | 643 |
| ukhukhunathi | 3,4 | 33,5 | 6,2 | 354 |
| i-alimondi | 18,6 | 57,7 | 16,2 | 645 |
| ama-pistachio | 20 | 50 | 7 | 556 |
| hazelnut | 16,1 | 66,9 | 9,9 | 704 |
| Izinhlamvu nokusanhlamvu | ||||
| okufana nokolweni | 4,5 | 2,3 | 25 | 132 |
| quinoa | 14,1 | 6,1 | 57,2 | 368 |
| Imikhiqizo yobisi | ||||
| ubisi olushelelayo | 2 | 0,1 | 4,8 | 31 |
| i-kefir 1% | 2,8 | 1 | 4 | 40 |
| ukhilimu omuncu 10% (amafutha aphansi) | 3 | 10 | 2,9 | 115 |
| ubisi olubilisiwe olubilisiwe 1% | 3 | 1 | 4,2 | 40 |
| iyogathi yemvelo 2% | 4,3 | 2 | 6,2 | 60 |
| Ushizi ne-curd | ||||
| ushizi | 24,1 | 29,5 | 0,3 | 363 |
| i-cottage shizi 0% (ayinamafutha) | 16,5 | – | 1,3 | 71 |
| Imikhiqizo yenyama | ||||
| inyama yengulube | 16 | 21,6 | – | 259 |
| ingulube yesibindi | 18,8 | 3,6 | – | 108 |
| yenkomo | 18,9 | 19,4 | – | 187 |
| isibindi senkomo | 17,4 | 3,1 | – | 98 |
| inso yenkomo | 12,5 | 1,8 | – | 66 |
| inhliziyo yenkomo | 15 | 3 | – | 87 |
| ulimi lwenkomo | 13,6 | 12,1 | – | 163 |
| ubuchopho benkomo | 9,5 | 9,5 | – | 124 |
| inkonyana edliwayo | 19,7 | 1,2 | – | 90 |
| inyama yemvu | 15,6 | 16,3 | – | 209 |
| unogwaja | 21 | 8 | – | 156 |
| inyamazane | 19,5 | 8,5 | – | 154 |
| inyama yehashi | 20,2 | 7 | – | 187 |
| i-Bacon | 23 | 45 | – | 500 |
| itshweba | 22,6 | 20,9 | – | 279 |
| ama-cutlets | 16,6 | 20 | 11,8 | 282 |
| inyama yenkomo | 27,8 | 29,6 | 1,7 | 384 |
| inyama yengulube yengulube | 7 | 10 | 12 | 172 |
| Inyoni | ||||
| isikhukhukazi | 16 | 14 | – | 190 |
| igalikuni | 19,2 | 0,7 | – | 84 |
| idada | 16,5 | 61,2 | – | 346 |
| Amaqanda | ||||
| omelet | 9,6 | 15,4 | 1,9 | 184 |
| amaqanda enkukhu | 12,7 | 10,9 | 0,7 | 157 |
| amaqanda ezigwaca | 11,9 | 13,1 | 0,6 | 168 |
| Inhlanzi nokudla kwasolwandle | ||||
| i-flounder | 16,5 | 1,8 | – | 83 |
| uhlobo lwenhlanzi | 19,8 | 6,3 | – | 142 |
| imackerel | 20,7 | 3,4 | – | 113 |
| i-herring | 16,3 | 10,7 | – | 161 |
| ikhodi | 17,7 | 0,7 | – | 78 |
| ituna | 23 | 1 | – | 101 |
| ithrawuthi | 19,2 | 2,1 | – | 97 |
| Amafutha namafutha | ||||
| uwoyela wemifino | – | 99 | – | 899 |
| Iziphuzo ezingadakwa | ||||
| isiphuzo sezithelo se-lingonberry | 0,1 | – | 10,7 | 41 |
| itiye eliluhlaza | – | – | – | – |
Landa itafula lokudla okungenayo i-carbohydrate lapha ukuze kuhlale kutholakale kalula.
Imikhiqizo evinjelwe kancane futhi enqatshelwe
Yize lolu hlelo lokudla okunomsoco luhlukahlukene futhi lungabhekwa njengokuvinjelwa ngokweqile, okunye ukudla kuzodingeka kulahlwe. Okokuqala ukuvinjelwa amajusi ahlanganisiwe, iziphuzo zezithelo, amanzi anekhabhoni. Ungadli ukudla okusha okunesitashi: amazambane, ama-beet, izaqathe nommbila. Kuyafaneleka nokuyeka ukudla okubhalwe "ikhalori eliphansi", "amafutha aphansi", "ukukhanya", "okokudla".
Ukuvinjelwa okuqinile kusebenza kuziphuzo ezidakayo kanye nokudla okusheshayo, kanye nazo zonke izinhlobo zamakhekhe, amakhekhe namaswidi esitolo. Futhi, phakathi "kokuphathwa" okungavunyelwe kukhona inyama ebhemayo: amasoseji, inkukhu ebhemayo, inhlanzi ebhemayo. Ukuvinjelwa okuyingxenye kusebenza kokudla okufriziwe: imifino eluhlaza efriziwe ingasetshenziselwa izitsha eziseceleni. Imikhiqizo yesinkwa (isinkwa), kufaka phakathi izinto ezibhakiwe ezenziwe ekhaya, akuvunyelwe. Okuwukuphela kokuhlukile yi-pasta, edinga ukuphekwa ngaphezu kwemizuzu engu-5.
Ithebula lokudla elingavunyelwe ekudleni okungenayo i-carbohydrate:
| Imikhiqizo | Amaprotheni, igramu | Amafutha, igramu | Ama-carbohydrate, igramu | Amakholori, uKcal | ||||
| Imifino nemifino | ||||||||
| ukolweni | 3,5 | 2,8 | 15,6 | 101 | ||||
| isaqathe | 1,3 | 0,1 | 6,9 | 32 | ||||
| Izithelo | ||||||||
| ubhanana | 1,5 | 0,2 | 21,8 | 95 | ||||
| i-persimmon | 0,5 | 0,3 | 15,2 | 66 | ||||
| Amajikijolo | ||||||||
| amagilebhisi | 0,6 | 0,2 | 16,6 | 65 | ||||
| Izinhlamvu nokusanhlamvu | ||||||||
| semolina | 3,0 | 3,2 | 15,3 | 98 | ||||
| irayisi elimhlophe | 6,7 | 0,7 | 78,9 | 344 | ||||
| Ufulawa ne-pasta | ||||||||
| u-Flour kakulweni | 9,2 | 1,2 | 74,9 | 342 | ||||
| i-pasta | 10,4 | 1,1 | 69,7 | 337 | ||||
| ama-pancake | 6,1 | 12,3 | 26 | 233 | ||||
| vareniki | 7,6 | 2,3 | 18,7 | 155 | ||||
| amadombolo | 11,9 | 12,4 | 29 | 275 | ||||
| Imikhiqizo yokubhaka | ||||||||
| isinkwa esisikiwe | 7,5 | 2,9 | 51 | 264 | ||||
| isinkwa sikakolweni | 8,1 | 1,0 | 48,8 | 242 | ||||
| I-Confectionery | ||||||||
| uswidi | 4,3 | 19,8 | 67,4 | 453 | ||||
| Izinto zokusetshenziswa kanye nokosa | ||||||||
| ushukela | – | – | 99,6 | 398 | ||||
| Ushizi ne-curd | ||||||||
| i-curd mass namagilebhisi omisiwe | 6,8 | 21,6 | 30 | 343 | ||||
| Amasoseji | ||||||||
| isoseji ebilisiwe | 13,7 | 22,8 | – | 260 | ||||
| Iziphuzo ezidakayo | ||||||||
| ubhiya | 0,3 | – | 4,6 | 42 | ||||
| Iziphuzo ezingadakwa | ||||||||
| ukhololo | – | – | 10,4 | 42 | ||||
| isiphuzo samandla | – | – | 11,3 | 45 | ||||
Ungalanda uhlu lokudla okwenqatshelwe ekudleni okungenayo i-carbohydrate lapha. Ngakho-ke kuzohlala kutholakale kalula.
Imenyu yokudla engenayo i-carbohydrate yokwehlisa isisindo isonto lonke
- Kuvunyelwe ukusetshenziswa kwewundlu, ingulube, inkukhu, inyama yenkonyana, unogwaja - konke lokhu, kungaphakathi kwemikhawulo eyamukelekayo.
- Okwesibili okumele ube nakho ekudleni kungamhlophe amaqanda. Ngabo, ungenza isaladi elula, upheke i-omelet, noma umane udle okubilisiwe.
- Esinye isithako esibalulekile kwimenyu yimikhiqizo yobisi evutshiwe. Ungadla kusuka ku-yogurt, i-kefir, ubisi olubilisiwe oluzosiza ukubhekana nendlala phakathi kokudla kwasekuseni, kwasemini nokuhlwa.
Sethula ukunaka kwakho imenyu kwi-carbohydrate-mahhala izinsuku eziyisikhombisa. Ngokusekelwe kukho, ungakha kalula uhlelo lwakho lokudla okunempilo inyanga. Vele ushintshe izinsuku noma ungeze ngokudla okuvela kuhlu oluvunyelwe.
Zama ukuphuza amanzi amaningi bese usebenzisa usawoti omncane ngangokunokwenzeka.
Imenyu yansuku zonke ekudleni okungenayo i-carbohydrate yokwehlisa isisindo ingahle ibukeke kanjena:
| Usuku lwesonto | Ukudla kwansuku zonke |
| UMsombuluko | Ekuseni: ingilazi yephesenti elilodwa kefir, 200 g welayisi onsundu nengilazi yetiye elingenashukela. Isidlo: ingxenye yama-beet abilisiwe ngamafutha omnqumo, ama-walnuts ambalwa. Usuku: inkukhu ebilisiwe enekhukhamba, iklabishi, u-anyanisi nesaladi le-pepper. Isidlo: abamhlophe abathathu beqanda ababilisiwe nocezu lukashizi onzima. Kusihlwa: izinhlanzi ezibilisiwe, amagremu ayikhulu e-cottage shizi, itiye eliluhlaza elingenashukela noma i-apula. |
| NgoLwesibili | Ekuseni: ingilazi yeyogathi ngaphandle kokugcwalisa, ama-walnuts ama-4. Isidlwana: i-apula eliluhlaza. Usuku: isobho ngenkukhu nemifino, ucezu lwama-200-gram we-veal ebilisiwe. Isidlo: ingilazi ye-1% kefir, izingcezu ezi-2 zeshizi. Kusihlwa: amaprotheni abilisiwe avela emaqanda ama-3 anesaladi yokudla kwasolwandle. |
| NgoLwesithathu | Ekuseni: I-150-200 g ye-oatmeal ebilisiwe Isidlo: ubhamubhamu noma ipomelo. Usuku: isobho le-turkey nobhontshisi obuluhlaza, ingilazi ye-kefir ephansi, i-200 g ye-turkey ebilisiwe. Isidlo: isaladi leklabishi nekhukhamba ngamafutha omnqumo. Kusihlwa: ingulube ebilisiwe 200 g, ukhukhamba 2 notamatisi. |
| ULwesine | Ekuseni: i-omelet yamhlophe amaqanda amathathu no-1 isikhuphasha, izingcezu ezimbili ze-ham, itiye eliluhlaza elingenashukela noma itiye eliyikhambi Isidlo: ingilazi yeyogathi engenashukela ne-apula. Usuku: 200 g wezinhlanzi ezibilisiwe kanye nesitsha eseceleni semifino eshitshiwe. Isidlo: i-fat cottage shizi ephansi 100 g. Kusihlwa: 200 g wenyama ebilisiwe kanye nenani elifanayo lesaladi yemifino entsha. |
| ULwesihlanu | Ekuseni: ingilazi ye-kefir ene-bran, idlanzana lanoma yimaphi amantongomane. Isidlo: Ama-apula ama-2 noma amapentshisi. Usuku: iwundlu lemvu, iwundlu elibilisiwe, i-vinaigrette. Isidlo: noma iyiphi isaladi yemifino kanye namaqanda amhlophe ambalwa. Kusihlwa: 200 g wezinhlanzi ezibilisiwe, 100 g we-cottage shizi, i-kefir enamafutha aphansi. |
| NgoMgqibelo | Ekuseni: iphalishi le-buckwheat + izihlahla ezimbalwa zomnqumo, inkomishi yekhofi engenawo amaswidi. Isidlo: 100 g we-cottage shizi onama-bran. Usuku: i-borscht ngaphandle kwamazambane, i-200 g yenyama ebilisiwe. Isidlo: isaladi leklabishi elisha nekhukhamba, ngamafutha omnqumo. Kusihlwa: isaladi yemifino enokudla kwasolwandle, izingcezu ezi-2 zeshizi onzima, ingilazi ye-1% kefir. |
| NgeSonto | Ekuseni: i-omelet enamaprotheni amathathu, izingcezu zezinhlanzi ezibilisiwe, ucezu lwesinkwa esiphelele senhlamvu, netiye eliluhlaza elingenashukela. Isidlo: 1% i-kefir. Usuku: yenkomo u-200 g no-100 g welayisi onsundu. Isidlwana: i-cottage shizi enamafutha aphansi noma isaladi yemifino entsha. Kusihlwa: inkukhu ebilisiwe i-200 g ne-100 g buckwheat. |
Zigcinele itafula lemenyu eyisampula ngokulilanda lapha ukuze lihlale liseduze.
Ungaziphatha kanjani uma kwenzeka ukuwohloka?
Noma ngabe unemenyu enhlobonhlobo futhi ecebile, ukuphuka kungenzeka lapho ulingeka "okukhona" eholidini, ephathini, noma uthenge okuthile ohlwini olungavunyelwe esitolo. Kuya ngokuthi uhlobana kanjani nokudla: njengethuluzi elizokusiza ukuba ube mncane futhi ube muhle ngokwengeziwe, noma njengokunye ukuhlolwa "kokudla". Qala ukudla ngendlela efanele futhi kuzoba lula kuwe ukunamathela emikhawulweni. Ngeke uqaphele ukuthi isikhathi ozodla ngaso sizodlula kanjani.
Uma uvumela isemishi lesoseji noma ukudla okusheshayo, kepha uhlose ukuqhubeka nokudla, ungazithethisi. Ukuzigxeka ngokweqile kuzomosha isimo. Hlaziya imbangela yokonakala bese uzama ukugwema izimo ezinjalo ngokuzayo. Musa ukuyothenga esiswini esingenalutho futhi ngaso sonke isikhathi yenza uhlu lwemikhiqizo ukuze ungalingwa "ngobungozi" obuhlukahlukene.
Ungaphuma kanjani ekudleni okungenayo i-carbohydrate?
Ngokucabangela leyo mikhawulo eqinile, ngaphandle kokunciphisa ukusetshenziswa kwama-carbohydrate kuya ku-30-40 g ngosuku, lokhu kudla akuhlinzeki, umqondo wokuphuma kuwo unemibandela.
Isivuno sisho ukwanda okuncane kuphela kokudla kwe-carbohydrate ngosuku. Ngokuncoma kodokotela, kungakuhle ukuthi ubambelele kokuqukethwe kwabo okuncishisiwe ekudleni kwempilo yonke, uma kungekho okuphikisanayo nalokhu ngenxa yesimo sempilo yakho.
Izinga lokusetshenziswa kwama-carbohydrate ngemuva kwalokhu kudla likhuphukela ku-50-60 g: uhamba ngokushelela ekudleni okuvamile kwe-carb.
Izimo
Ukudla okungenayo i-carb yokwehlisa isisindo akuvunyelwe uma une:
- isifo sikashukela;
- ukwehluleka kwezinso;
- izifo zenhliziyo nemithambo yegazi;
- isilonda esiswini, i-enterocolitis nesifo samathumbu;
- ukungazinzi kwesizinda se-psycho-ngokomzwelo, ukucindezeleka, izimo ezicindezelayo.
Futhi, isikhathi sokukhulelwa kanye ne-lactation kubhekwa njengokuphikisana okuphelele.
Iseluleko
Amanye amathiphu awusizo:
- Ungakhathazeki uma ungakaqali ukunciphisa umzimba ngemuva kwesonto lokuqala lokudla. Ngalesi sikhathi, umzimba wakho usujwayela nje ukudla okusha.
- Esontweni lokuqala, yehlisa ukudla kwakho kwe-carbohydrate kube ngamagremu angama-20, kuthi emasontweni alandelayo, phinda kabili leli nani. Lokhu kuyadingeka ukuze i-ketosis iqale.
- Ungabulawa yindlala ukusheshisa imiphumela. Lokhu kuzokwenza impilo yakho yonke ibe yimbi kakhulu. Kudingeka ukudla kwasekuseni, isikhathi sasemini kusihlwa, kanye nokudla okulula.
- Ungazami ukuziyeka okuqinile kwe-carbohydrate ngaphandle kokuthi ungumdlali osezingeni eliphakeme.
- Phrinta uhlu lwemikhiqizo evunyelwe ukuthi idliwe futhi uyiphathe lapho uya esitolo.
Isiphetho
Lolu hlobo lokudla alubizi ngokweqile: uzothenga ukudla okujwayelekile esitolo okuqukethe ubuncane nje bama-carbohydrate. Isisekelo sokudla okunempilo izitsha zenyama, imikhiqizo yobisi, imifino eluhlaza. Ukudla kungokwemvelo futhi kufanelekile kubantu abaningi abalahlekelwa isisindo ngokungabikho kokuphikisana nokusetshenziswa kwayo.
Ngesikhathi sohlelo lokudla olungena-carbohydrate, uzojwayela kalula futhi ungafuni neze ukubuyela emikhubeni yakho yakudala yokudla. Isinqumo sakho sizosekelwa ukubukeka okuqabulekile, isikhumba esinempilo, izinwele ezinhle nesibalo esincane.
