Ukutya okuneecarbohydrate ezisezantsi kuye kwaziwa ngokuba kukutya okuneecarbohydrate ezisezantsi. Ziye zaduma ngokusebenza kwazo ekukhuthazeni ukunciphisa umzimba. Izifundo ziye zabonisa ukuba kwiinyanga ezintathu ukuya kwezintandathu zokuqala, abantu abalandela indlela esezantsi ye-carb banciphisa ubunzima xa kuthelekiswa nokutya okuqhelekileyo.

Kukuthini ukutya okuncinci kwe-carb?

Umongo wolu cwangciso lokutya ngokusisiseko zii-carbohydrate ezisezantsi ukuya kwinqanaba lokunyusa ukutshiswa kwamafutha emzimbeni ukuze ufumane amandla. Ukwenza esi siphumo emzimbeni, kuyacetyiswa ukuba kuthathwe i-5% ukuya kwi-10% yeekhalori zemihla ngemihla kwiicarbohydrate- ukusuka kwi-50g ukuya kwi-100g yeegram-, endaweni yoko, ukungenisa ngokuphakathi iiprotein kunye namafutha.

Xa uqala ukutya okuncinci kwe-carb- okanye nakuphi na ukutya-kuyinto eqhelekileyo ukuba nexhala ngenxa yokujolisa ngokupheleleyo ekufezekiseni impilo kunye nomzimba ophuphayo.

Izizathu zokuba ukutya ukutya okune-carb ezisezantsi kungasebenzi

Kungenxa yoko le nto kubalulekile ukuba ube noncedo lobuchwephesha kwaye ulandele iiprotokholi kunye nezikhokelo zesicwangciso ngasinye sokutya ukunqanda iimpazamo, ezixhaphakileyo xa uqala inkqubo yesiqhelo yokutya. Nangona kunjalo, ukuba ukutya okune-carb ephantsi akusebenzeli wena, kunokuba ngenxa yezi zizathu zilandelayo:

Ukungabikho kokutya okunamafutha

Le ndlela yokutya inciphisa kakhulu ii-carbohydrate. Nangona kunjalo, ukuba inani lokusetyenziswa kwamanqatha alifikelelwanga, umzimba awuyi kuba nakho ukugcina imeko ye-ketosis. Xa sisika ii-carbohydrate kwaye sivelisa oku kunqongophala, umzimba, ngeendlela zomzimba, uya kusebenzisa amanqatha akhoyo emzimbeni nasekutyeni njengomthombo wamandla. Imveliso yokugqibela yokutsha kwamafutha ibizwa ngokuba zii-ketone kwaye yile nto izisa umzimba kwimeko ye-ketosis. I-Ketosis yinkqubo ehlala ikhona emzimbeni xa kungekho kutya ngokwaneleyo kwe-carbohydrate. Umzimba kufuneka uvelise amandla asuka kwimiqolo engeyiyo i-glucose, emva koko uphule amanqatha kunye neeprotein ukuze uvelise amandla.

Inkqubo isebenza njengotshintsho olufuna umzimba ukuba usebenze nzima, ukonyusa imetabolism, inkcitho yekhalori, kunye nenqanaba lokunciphisa umzimba. Kwaye isiphumo sakho konke oku kukuncipha kokunciphisa umzimba.

Ukutya okugqithisiweyo okugqithisiweyo

Ezinye iikeyiki, isonka kunye neicookies zisezantsi kwii-carbohydrate, kodwa zisaphuhlisiwe. Ngamanye amagama, imithombo yeswekile, izongezo zemichiza, kunye namafutha agqithisiweyo. Sika oku kutya kangangenyanga kwaye ubone ukuba uyaqala na ukufumana iziphumo. Gxila kukutya okupheleleyo, iziqhamo, kunye nemifuno.

Amathumbu atyhafileyo

Uninzi lwezicwangciso ze-carb ezisezantsi ziphantsi kwifayibha kunye nezinye izondlo eziluncedo kwimpilo yamathumbu. Ixesha elingaphezulu, ezi ntsilelo zichaphazela i-microbiome kwaye zenze ukungalingani kwamathumbu. Ukuqunjelwa kukhokelela kukugcwala kwityhefu, eyonyusa ukudumba emzimbeni. Ke ngoko, oku kunokuba sisizathu sokuba ukutya okuncinci kwe-carb kungasebenzi. Ke ngoko, faka ukutya okune-fibrous, iziqhamo ezineswekile ephantsi njengeavokhado, amandongomane, kunye nembewu, kunye nemifuno eluhlaza kunye nemifuno ekutyeni.

· Ingaba udikiwe.

Ixesha elingaphezulu, umzimba ungaya kwi-autopilot ngayo nayiphi na indlela yokutya. Okanye uyadinwa kukusoloko usitya ukutya okufanayo, kwaye ngenxa yoko, ukunciphisa umzimba kuhlala kumile. Ngale ndlela, unokwahluka kakhulu kwimenyu, khetha izithako ezahlukileyo kwaye, ukuba uziva isidingo, utshintshe indlela yokutya.