Kudya pasina makodhihydrates

Chikafu chisina makhaidhaidhi, kana kudya kwema-carbohydrate chirongwa chekudya chakavakirwa pakuderedza kudya kwehydrohydrates (kunyanya zviri nyore). Kuonga simba rakadaro, iwe unogona kukunda zvakanyanya kuwanda , kuomesa muviri (kune vatambi) kana kuti kuvaka musasa mashoma.

Chii chinopa kudya kwechirevo chekugadzikana kweakagidhydrates?

Sezvaunoziva, makhahydrates ndiwo marudzi makuru e "mafuta" emuviri wedu, nzira iri nyore kuwana simba. Paunenge uchidya zvokudya zvakawanda zvekhabhohydrates, muviri unowana simba kubva kwavari. Kudzivirira izvi, unomanikidza muviri kuti utsvake dzimwe nzira dzokugadzirisa nadzo, zvichiita kuti kushandiswa kushandiswa kwepakutanga kwakaiswa mafuta. Iyi i "simba rakachengetedzwa" iro muviri wakawana kuti ushandise panguva apo zvokudya zvisipo. Nokudaro, kudya kunotapira mumakhahydroti kunogona kuperevedza hutano pasina kushaya nzara.

Zvokudya zvisina makhahydrates hazvizi zita rakakodzera. Chigadzirwa chemuviri wevanhu chinokanganisa chakadaro zvokuti hachigoni kuvapo puroteni chikafu chega. Anoda fiber, uye inowanikwa mumiti uye zviyo, izvo zvine ma carbohydrates. Zvisinei, mahydrohydrates ndeaya akasiyana-siyana: akaoma uye akareruka, uye unoda kuvabvisa pakutanga kwezvose. Kusiyana pakati pavo ndeizvi:

1. Mahydrohydrates akakomba anochera zvishoma nezvishoma, zvishoma nezvishoma achipa munhu simba, nekuda kwekuti zvinokonzerwa nekugadzirisa kwenguva yakareba sei. Iyo inobatsira muviri, yakazara mufibre uye inofanirwa kuve iripo mukudya. Mahydrohydrates akazara anowanika muzviyo, miriwo.
2. Zvine makedhijidhini zvakadzika mapejihydrates, simba rinobva rinouya pakarepo. Zvinokonzera kushuga kweropa reropa, iyo, pamwe nayo, inokonzera chido chenguva dzose, nekuda kwazvo zvakaoma kutevedzera chero hurongwa. Mahydrohydrates ari nyore anowanikwa mune shuga, marudzi ose emasipi, zvose zvinogadzirwa nemafuta.

Puroteni kudya pasina makhaidhahydrates ndezvokudya umo makarhyhidhari asina kuvepo aripo. Zvimwe zvezvinetso zvayo mairi zvinofanira kunge ndezvokuti muviri unobata nyore nekugadzikana kwemapuroteni. Zvinofanira kuonekwa kuti kudya kwakadaro kunopesana kune vanhu vane matambudziko neitsvo.

Kudya pasina makodhihydrates: menyu

A low- carbohydrate diet inogadzirirwa kushaya uremu inofanira kunge ine 1 g yeprotini pa kilogram yehuremu hwako. Kana iwe uchibatanidzwa mune zvemitambo, zvino chiyero ichi chinofanira kuwedzerwa kusvika ku 1.5 g yeprotheni. Pakurema kwema kilogiramu 60 munhuwo zvake anofanira kutora masendimita makumi mapfumbamwe emaprotheni, uye mutambi wacho - 60 * 1.5 = 90 gramu eprotini.

Funga nezvekudya kwakagadzikana kunogamuchirwa kwekudya kwakadaro:

Kusarudza 1

1. Chikafuro: mazai maviri mazai, kabichi saladi, green tea pasina shuga.
2. Chipiri chekudya chamangwanani: apuro, kirasi yemvura.
3. Zvokudya zvemasikati: phariji yeghakheheat ine goulash kubva kune nyuchi, tomato, girazi rejusi chaiwo.
4. Snack: chidimbu chemafuta mashoma, chei pasina shuga.
5. Kudya: nyama yakabikwa yakabikwa uye kunongedzwa kwemiti mitsva, tei pasina shuga.

Chokusarudza 2

1. Chikudya chamangwanani: piragiramu yeghakheheat, girasi yeti isina shuga.
2. Chipiri chekudya chamangwanani: orange, girasi remvura.
3. Mabiko: akacheka kabichi uye chikamu chehove dzakaonda, cucumber, girasi yemamora.
4. Masikati masikati: girasi ye yogurt, isina kunyorera yakaoma.
5. Kudya: Nyuchi yakabikwa nemaruva kubva Peking kabbage kana saladi "iceberg".

Shandisa chikafu ichi zvakanyatsonaka, mushure mekubvunza chiremba, izvo zvicharatidza mazuva mangani iwe unogona kutevedzera kune yakadaro. Kazhinji, inogona kudyiwa kwenguva yakareba isina kukuvadza muviri, sezvo mitemo yose yezvokudya zvakagadziriswa yakabvunzwa pakugadzirira kudya. Kana iwe uchinzwa usine hukama, unogona kuwedzera zvimedu zviduku zvechingwa chekudya kana zvimwe zvekudya zvine utano zvine zvakagadzirwa nema carbohydrates.