Amakhabhohayidrethi isisindo ukulahleka: uhlu imikhiqizo, ithebula

Carbohydrate kanye kwesisindo - imiqondo emibili ukuthi unganakile akuhlangani nomunye. Dieter ngamunye uzokutshela ukuthi carbohydrate imithombo kufanele ngaphandle kusukela ekudleni, hhayi kuphela ngesikhathi kwesisindo, kodwa futhi ngemva ngoba befuna amakhilogremu okunenzondo emuva. Eqinisweni, kulesi sikhundla Yinto embi kakhulu. Yiqiniso, ehla, amaswidi kanye noshukela - akusiwona ukudla neqhaza isisindo ukulahlekelwa. Noma kunjalo, asikwazi ayifakiwe ngokuphelele kusukela ekudleni, njengoba lezi lephule umzimba kuncisha umzimba amandla. Yini ongayenza uma ingavuli athole isibalo esincane? Futhi ziyini, carbohydrate isisindo ukulahleka? Uhlu imikhiqizo azosiza ukuba unciphise umzimba futhi ngeke sikuthole emuva, siyoba nawe wedwa.

carbohydrate okusheshayo

Asiqale ukuliqaqa lokho kungenzeka futhi yini - akuyona efiselekayo. Okokuqala bengakwamukeli carbs okusheshayo ukunciphisa umzimba. Uhlu imikhiqizo futhi ungakwazi ukulobaloba akho: kwalawo makhukhi futhi amakhekhe, ubhiya, amakhekhe, ama-popcorn, Ubisi olujiyile obhanana namakhiwane ushokoledi, imayonnaise isoso, ikhabe. Le mikhiqizo Site isidlo lapho ukudla kwaba isikhathi eside futhi udle evamile, awukwazi isikhathi eside. Uma kokuqeda okhandlayo, amandla we banana hamba ukulondoloza amandla akho. Okungukuthi, ukusetshenziswa kwemikhiqizo enjalo ulungisiswa ngesikhathi lapho ikhanda eseqala ukuzwa indlala, kanye neminye imithombo ukunikezela esandleni khona. Kwezinye izimo, babangela ukwanda elibukhali igazi glucose, bese kahle ekupheleni ubekwe umzimba ngendlela amafutha. Ngaphezu kwalokho, ukusetshenziswa njalo yale mikhiqizo ihlinzeka load yakho iphezulu kakhulu ku amanyikwe.

Index Glycemic: Luyini

Lona omunye umqondo ukuthi kufanele afunde, uma sikhuluma carbohydrate isisindo ukulahleka. imikhiqizo akumele kuqukethe imikhiqizo yokudla abanokuhlangenwe Inkomba okusezingeni eliphezulu glycemic. Ayanda njengoba linjalo, njengeliyiZwi ngokushesha ukukhululwa glucose. Ngokwesibonelo, izinsuku kulolu hlu ngomculi phezulu, Inkomba yabo glycemic kuyinto 145, futhi yonke imikhiqizo, ngesilinganiso ingaphezulu kuka-70, kukhona yingozi zomzimba wakho. Nalapha futhi, kubalulekile ukuba acabangele isikhathi sosuku kanye nomsebenzi wakho. Isinkwa uju ekuseni lapho kufanele umsebenzi ngokomzimba - lokhu ubungako bamandla, okuyinto kweso ezikhishwe, ngiyiphe ithuba bona nezinhloso zalo. Futhi isamishi efanayo kusihlwa ngemva kokudla kwakusihlwa uma uqamba amanga embhedeni - kuba namandla ezingadingekile, okuyinto ke uhlehlisiwe njengoba inqolobane. Ngakho ke shiya okukhona GI okusezingeni eliphezulu ngempelasonto (ukuhamba), noma ngisho kangcono - kuphela ngamaholidi. Manje ake sihlole i-carbohydrate ukunciphisa umzimba. imikhiqizo kungenziwa zisephepheni bese efakwa ekhishini wakhe.

Yikuphi carbohydrate okusheshayo ziwusizo kakhulu

Yiqiniso, kuba labo abangababiziweyo GI ephansi, okungukuthi esingaphansi 70. Uma une enye, khetha lezi carbs okusheshayo. Uhlu imikhiqizo neminye zihlanganisa ushizi (feta) kanye ukhilimu (hhayi ngaphezulu kuka-20% fat), umango kanye corn okusemathinini, irayisi sasendle Pita Arabhu. Ekuseni nawe ungadla isobho kusukela uphizi, ravioli ka durum ukolo ngisho pizza utamatisi. Amadombolo nge cottage shizi, nokhokho oyimpuphu, ushukela, amazambane kanye izithelo iyisitshulu ngaphandle ushukela, imifino ekheniwe - yonke imikhiqizo ukuthi awunaso isandla ekutheni ingane kwesisindo, kodwa ngemuva kwazo zonke imithombo carbohydrate okusheshayo avele kwamukeleke kabanzi ukusetshenziswa ngezikhathi eziningi limited.

carbohydrate ayinkimbinkimbi

Kungani ngingavele nje ukuqeda carbohydrate kusukela ekudleni kwakho? Ngaphezu nje kokuba umthombo amandla, ngaphandle khona kwama-carbohydrate ayikwazi kucutshungulwa amaprotheni namafutha, okusho ukuthi isibindi eziyosebenza umthwalo okwe okusezingeni eliphezulu. nokwenziwa carbohydrate kwenzeka ngesimo glucose, ukuthi akubalulekile kangako, uswidi isinkwa noma insima elapha plate wakho - namanje umthombo glucose, umehluko kuphela ijubane ngawo isifinyelele egazini. Uhlu carbohydrate ukudla kuzokusiza ukuba wenze ekudleni esifanele.

Ngakho, carbohydrate ayinkimbinkimbi zihlukile kusukela iqiniso liwukuthi sekukudala amuncwa umzimba, kanye glucose ingena egazini kancane, izingxenye, nokugcina izinga satiety for isikhathi eside. Umzimba angasebenzisa amandla, futhi hhayi uhlehlisiwe njengoba inqolobane. Ngaphezu kwalokho, ingxenye iphalishi isikhathi eside uyonika umuzwa satiety, okusho ukuthi ngeke udle kakhulu, okuyilona elisebenzayo futhi nomthelela omuhle zomzimba wakho. Naphezu kwakho konke lokhu, izazi zokudla ungalilahli sakhathala ngokuphinda ukuthi udinga ukudla okusanhlamvu ekuseni. Ithebula carbohydrate ukudla kuyinto inkomba enhle kakhulu, okuyinto kufanele njalo kube ngakwesokunene. Ngakho, ngoba kubeka ngamafuphi: udle ukudla okunothile carbohydrate ayinkimbinkimbi Kunconywa ibhulakufesi futhi kwasemini, lapho udinga amandla amaningi. A ukulungiselela kangcono ekudleni amaprotheni (mhlawumbe kusukela ukudla defatted).

Amakhabhohayidrethi nge GI ongaphakeme

Futhi sizoqhubeka ingxoxo yethu mayelana carbohydrate ayinkimbinkimbi. Uhlu imikhiqizo kwesisindo kuzomele sifake okusanhlamvu ewusizo nemifino. Ziyakwazi imithombo ebalulekile izinto umzimba, eside kufakwe futhi ane-fiber, esiza ihlanze umzimba ubuthi. Uhlu sihlanganisa okunemidumba, uphizi ie kanye nobhontshisi, nembumba nobhontshisi. Lapha kubalulekile ukuba zihlanganisa zonke okusanhlamvu iphalishi. Kufanele kuqashelwe ukuthi ekudleni kuphela iphalishi efanelekayo friable, iphekwé ngamanzi. semolina okunamathelayo kumele ayifakiwe nhlobo, udinga ukukhetha irayisi elinsundu, zasendle noma emnyama, unyaluthi ayikwazi tenderize kuze isimo mushy - okusanhlamvu kufanele bunjalo. Isikhathi esining impela ungezwa ukuthi kufanele ayifakiwe pasta Ukudla. Eqinisweni, kubuye kube -carbohydrate ayinkimbinkimbi. Uhlu imikhiqizo isisindo ukulahleka kungenziwa kulekelelwa pasta, kodwa kufanele kwenziwe durum ukolo.

Ngesisekelo ekudleni kwakho

Ngokuvamile asinalo isikhathi noma imali eyengeziwe ukuze ihambisane Ukudla eziyinkimbinkimbi multicomponent. Nokho, asikho isidingo, uzoqaphela ngokwakho, funda lapho okune carbohydrate. Uhlu imikhiqizo neminye kumelwe ihlanganise onke izinhlobo iklabishi, utamatisi, zucchini, pepper, insimbi, u-anyanisi, amalikhi, ubhontshisi oluhlaza, imifino (isipinashi, ulethisi), kanye amakhowe. Ungakhohlwa ngezinzuzo izithelo. Lokhu ubhamubhamu kanye amagonandoda, amawolintshi, ama-aphula, amapentshisi. imikhiqizo ewusizo kakhulu nge Inkomba ongaphakeme glycemic kungamajikijolo, cherry kanye plums. Lokhu kubuye isinkwa esivela ufulawa kakolweni, ngakho Taboo usebenza kuphela isinkwa esimhlophe nesinkwa esimhlophe. Izazi zokudla ukugcizelela: isibopho sokuba kwasekuseni futhi kwasemini, ukudla ukudla okwakungenzeka ukuthi kunama-carbohydrate. Uhlu imikhiqizo neminye ngaphandle kwabo ubuyoba ongaphelele. Zinikeza entry kancane kancane glucose egazini. Okungukuthi, ukusebenza uqinile, ukulamba kwakho ngeke uhlupho wena, kanye nemizwelo ushintsho emini.

Sithemba ekudleni kwakho

empeleni Lona umbuzo nzima kakhulu, ngoba ngamunye wethu uhlukile. Singabantu Imizimba ezahlukene, amazinga umzimba rate umzimba. Kodwa lokhu akulona uhlu oluphelele izici. Futhi isikimu olulodwa ngeke isebenze wonke umuntu, yingakho kukhona izazi ngubani ukuhlola izici ngazinye esigulini ngasinye. Norm carbohydrate yokudla kunqunywa esekelwe esimweni sangempela umzimba kanye nemigomo yakhe. Ukwehlisa inani carbohydrate amagremu 150 ngosuku futhi, oyinikezayo ngokwakho nge bushelelezi kwesisindo. Ukunciphisa lokhu sibalo kuze kube 50-60 amagremu, uzoshesha aqala ukulahlekelwa isisindo, kodwa ngokomzimba ukumelana ukudla okunjalo kuyoba nzima. Uma uzama ukwehlisa lesi sibalo eyengeziwe, uyokwakha ketoacidosis, ie ukudakwa imikhiqizo fat umzimba.

Sinikeza umzimba nazo zonke ezidingekayo

Kubalulekile kakhulu ukuba ningabi nje kuphela ukwehla ekudleni carbohydrate, kodwa futhi ibhalansi phakathi wonke umsoco, okungukuthi, isilinganiso sabo. Amaphrotheni, amafutha, carbohydrate (isisindo ukulahleka akubalwa unayo eyodwa nokunye okufana nokolweni kuphela, siye sekuxoxiwe lo mbuzo) ziphele ngokuhambisana athuthukile ugesi wesifunda. Cishe kungaba ibalwe yilesi sibonelo esilandelayo. Ake sithi ikhalori yakho ekudleni 2000 kcal, futhi ngesikhathi esifanayo uthole isisindo. Ngakho-ke ngempumelelo kwesisindo kuyadingeka yokunciphisa lesi sibalo kuze 1400 kcal ngosuku. Ngenxa yalokho, isidingo amaprotheni kuyoba 61 amagremu ngosuku (61 x 4 = 244), isb 244 kcal. Amafutha nawo angeke isikhishiwe, kudingeka babe mayelana 67 g (67 x 8 = 566 kcal). Ngakho, lemali esele - 670 - kilojoule kufanele uthole kusuka carbohydrate. Hlukanisa lesi sibalo by 4 bese uthole 170 amagremu of carbohydrate, okungukuthi, okusanhlamvu, isinkwa wholemeal nemifino. Ulahlekelwe isisindo ubumnandi!