Chii chinofanira kuva chikafu chakakwana kune mumwe nomumwe wedu? Kubva kune mapuroteni, mafuta uye makhahydrates. Uye chii chakanyanya kunyunyuta pane izvi? Zvechokwadi, mafuta!
Uye panguva iyo, haisi iyo mafuta inobatsira kuonekwa kwemafuro akawandisa. Asi, mapepa aya ane mafuta masero. Asi mafuta "anononoka" nemhaka yehuwandu hwemakrohydrates. Saka chii, iwe unoda kurasikirwa nekurema, uchiramba iwe chaiwo mumakhahydrates? Zvakanaka, haufaniri kuramba. Mushure mezvose, makhahydrates anoparadzaniswa nekukurumidza uye anonoka. Kutsanya kana nyore, somuenzaniso shuga, zvinonyoreswa nyore nyore, uye zvakaoma, zvinononoka, zvinoda kuparadzana kwenguva refu. Low-carb diet for weight loss is based on the restriction of the consumption of fast carbohydrates, which harm our figure.
Kurumidza uye kunonoka makhahydrates
Muviri wedu unoputsa mahydrohydrates, kuvhara glucose kubva kwavari, iyo inoparidzwa mumuviri nekubatsirwa kwe insulin. Uye kuparadzaniswa kwakanyanya kweglucose kunotungamirira kuonekwa kwemafuta akawanda. Asi, kana tichitaura pamusoro pezvibereko zvakagadzirwa mumakhahydrates, tinoreva kupura uye zvigadzirwa zvemiti, chingwa chinobva kuhupfu chena, uye shuga, ndiko kuti, sucrose. Asi, chokwadi ndechokuti mishonga yakawanda ine fructose muhutano. Uye izvi zvinenge zvose zvibereko, maabriji, mimwe miriwo, uchi, zvigadzirwa zvemiti, kunyange hove. Ichokwadi, haufaniri kuenda kune imwe nzvimbo yekusaziva uye kuzviramba iwe zvose. Kune huwandu hwemakrohydrates anotenderwa kushandiswa.
Kudya-carb diet: chii chaunogona kudya?
Kuti urege kukutyisidzira nekunorambidza zvakanyanya, uye iwe hauna kushandura pfungwa yako kuti uremerwe uremu, tichakurumidza kupa iwe urongwa hwezvinhu zvakabvumirwa paunenge uchicherechedza zvokudya zvakaderera-carb.
- Isu tinofara nevanofarira zvekudya zvegungwa. Hove dzinogona uye dzinofanira kuva. Asi chete gungwa. Uye izvi: cod, tuna, flounder, salmon, trout, mackerel. Iine zvishoma makhahydrates, zvichienzaniswa nehove dzehove, nemafuta anoshanda.
- Hapana kubvumirwa kune dzimwe mhuka. Vafudzi ve shrimp vachafara, sezvo vanogona kuchengetedza zvakanaka panguva yekudya. Iwe unogona zvakare squid, mussels, oysters.
- Mazai anogona kudyiwa chero ipi zvayo uye chero. Uyewo hazvibvumirwi: mukaka, pasi-mafuta kana pasi-fat-cheese uye cottage cheese.
- Vanoda nyama vachafadzwa zvakare. Mushure mezvose, havafanire kuzviramba ivo, semuenzaniso, nyuchi, chiropa chechipfuwo, uye vanogonawo kuzviratidza nekoko, gorosi, nyama yebhasi, uye kunyange huturuki.
- Zvakanaka, pakupedzisira - zvose zviri pamusoro zvinogona kusanganiswa nemiriwo. Radish, tomato, makomkoro, pepper, maorivhi, chero kabichi, eggplant, dzungu, mahairi ane mavara uye mapepa. Uyewo kune miti yakawanda, kusanganisira bhuruu anyezi, celery, sorrel nemamwe mafuro.
Kazhinji, zvinogona kuitika. Kunyangwe nekubatsira muviri. Mushure mezvose, chinangwa chekudya kwakadaro ndiko kunyatsoita kuti muviri ushandise simba rekugadzira rave rakawanikwa kare, mune mamwe mazwi, mafuta masero. Pasina kuvagamuchira kubva kunze, anomanikidzwa kuvabudisa kunze kwekuchengetedza, nekudaro achideredza vhudzi ravo.
Ichi chikafu chinowedzera zvakanyanya. Tinochenesa muviri wehupfu - kamwechete. Isu tinovandudzawo metabolism - maviri. Uye, chokwadi, tinorema kuwanda - zvitatu. Asi zvechokwadi, maererano nemitemo yakadaro inofanira kuva neimwe yechirwere.
Ikukuvadza kwekudya kwakaderera-carb
Vamwe vezvokudya zvinovaka muviri vanopesana kuti kuderera kwekudya kwekakinhydrate, pasina mubvunzo, kunotungamirira pakuvhara. Asi shure kwezvose, takaona kuti tinogona kuwana mimwe miriwo. A kabichi, sechinhu chipi zvacho, inovandudza basa remukumbo.
Kune rumwe rutivi, tinogona kubvumirana kuti kuwedzerwa kushandiswa kwemafuta emhuka - mukaka nenyama, kunotungamirira kuwandu hwekuwedzera kwecholesterol uye chirwere chemwoyo. Asi mushure mezvose, sezvakataurwa pamusoro apa, tiri kutarisa pane zviduku zvakasarudzwa-mafuta nyama uye hove, pamwe chete nemafuta anochera kottage cheese uye cheese. Saka mukana weizvi muduku.
Panewo dzimwe nharo dzinofadza kuderedza kugoverwa kwemamwe zvinhu kumutumbi, zvichiita kushayikwa kwavo. Asi izvi zvakare zviviri. Shure kwezvose, hatisi kuderedza muviri wedu we-carbohydrat in general, tinongoshandurira iyo mumagidhahydrates anoshanda.
Kana iwe usina kurasikirwa nechido chekushandisa mukana uyu kuti uremerwe uremu, (uye ndinovimba kuti hauna kupera), rega ndikuudzei chinyorwa pane zvingangodaro zvekudya zvakaderera-carb.
Low-Carb Diet: Menyu
Tafura iri pasi apa inopa mamiriro ekufungidzira kwemazuva matatu. Saka kuti uve nechinangwa chekudya. Iwe unogona kurota pamusoro pechinyorwa ichi uye uite yako yemenyu.
| Breakfast breakfast | Kudya | Kudya |
|---|---|---|
| Yakaputika mazai nemaonikisi, apuro (asi chete gorosi) uye tee isina kunyorerwa | Mushroom soup (unogona kuwedzera zvishoma buckwheat) | Mushonga wemiriwo mushando nemafuta emuorivhi |
| Ipaiti yepasi-fat fat cottage cheese nemichero yakaomeswa, kofi isina shuga (unogona kudonsa kamu cream) | Mushonga kubva mumiriwo (unogona kuswa, bhoroch bhinzi) | Baked sea sea fish |
| Koliflower yakabikwa, tei nechidimbu chechizi | Yakagadzirwa chicken uye lettuce | Chikamu chevhavha yakabikwa, kana chikabikwa chakabikwa nemashizha emiriwo |
Heano muenzaniso wehachina-gluidhydrate yekudya, zvigumisiro zvaro hazvizovi kwenguva refu mukuuya. Pakupedzisira kwevhiki rokutanga iwe uchanzwa wakasununguka nekuvandudzwa kwemudumbu. Mune mhaka ipi zvayo, chero kudya kupi zvako kwaunosarudza, unofanira kuyeuka chinhu chikuru: teerera kune muviri wako uye chengeta chiyero mune zvose.