Zakudya Zochepa za Carb: Kodi Zimakuthandizani Kuwonda?

Ndi zakudya ziti zomwe mungasankhe kuti mudzikhazikike mwachangu momwe mungathere? Tsoka ilo, pankhaniyi sitikhulupirira akatswiri - nthawi zambiri timayang'ana upangiri wa anzathu ndi malingaliro pamasamba ochezera. Ndipo kumeneko tsopano akulimbikitsa kudya zakudya zamafuta ochepa - timamvetsetsa zomwe kutchuka kotereku kukugwirizana nazo.

Chofunikira cha zakudya zama carbohydrate ochepa

M'malo mwake, palibe chakudya chimodzi chokha chochepa cha carb, pali osachepera khumi ndi awiri a iwo. Zodziwika kwambiri ndi zakudya za keto, zakudya za Atkins, zakudya za Dukan, "Kremlin" imodzi. Zonsezi zikutanthawuza kuti tidzasiya chakudya chosavuta ndikuchilowetsa ndi mapuloteni, nthawi zambiri, ndi zakudya zochepa zama carbohydrate. Ndiko kuti, ngati kale 40-50% ya zakudya zathu (ngati mumawerengera mu zopatsa mphamvu) anali chakudya, ndipo ena onse anagawanika pakati pa mapuloteni ndi mafuta, ndiye pamene kusintha kwa otsika zimam`patsa zakudya (LCD), yemweyo 40. - 50% idzagwa pa mapuloteni, ndipo otsala 50-60% - a mafuta ndi zakudya zovuta.

Kodi chakudya chochepa cha carb ndichabwino pakuchepetsa thupi?

Inu mukudziwa chifukwa chake ma carbohydrate wamba salemekezedwa kwambiri. Ngati sichoncho, tiyeni tifotokoze momveka bwino: izi zimaphatikizapo zakudya zomwe zili ndi shuga wambiri, komanso zomwe zimakonzedwa mofulumira komanso mosavuta komanso zimatengedwa ndi thupi, monga mpunga woyera ndi mkate, nthawi yomweyo zimapereka mphamvu zambiri. Thupi silikusowa zambiri, silingathe kugwiritsa ntchito zonse mwakamodzi ndikutumiza zochulukirapo kumalo osungirako mafuta - kwa tsiku lamvula. Zotsatira zake, timakhala bwino.

Zakudya zomwe zimakhala ndi mapuloteni ndi ma carbohydrate ovuta sizithandiza kuti munthu azilemera. Ndipo zimakhala zokhutiritsa, thupi limagwiritsa ntchito mphamvu zambiri pakukonza kwawo. Ndipo mafani a zakudya za NUP amakhulupirira kuti ngati chiwerengero chawo muzakudya chiwonjezeke, ndipo zakudya zosavuta zimakhala zonyansa, kulemera kwake kumatsika.

Inde, chakudya chochepa cha carb chidzafuna kuti musiye.

Mfundo zoyambirira za zakudya zochepa zama carbohydrate

Kodi chakudya chochepa cha carb ndi chiyani? Izi:

  • kukana mankhwala aliwonse a ufa ndi maswiti;

  • kuchotsedwa pazakudya za shuga, molasses, manyuchi, sucrose, maltose, wowuma mwanjira iliyonse;

  • madzi olimba - nthawi zambiri muyenera kumwa 30 ml tsiku lililonse pa kilogalamu iliyonse ya kulemera;

  • kuphatikiza mu zakudya za linseed mafuta;

  • kutenga mavitamini, carnitine ndi selenium;

  • kukana mowa ndi soda.

Ubwino ndi kuipa kwa Zakudya Zochepa za Carb

Zonsezi, ndithudi, si zophweka. Ndizovuta makamaka kwa iwo omwe amawonda pazakudya zotsika kwambiri zama carbohydrate kuti aziletsa shuga ndi maswiti. Chabwino, mungakane bwanji ayisikilimu pa tsiku lotentha lachilimwe? Kapena croissant pamalo omwe mumakonda khofi? Nanga bwanji zipatso? Sikuti zonsezi ndizochepa kwambiri, zomwe zikutanthauza kuti, malinga ndi malingaliro a olemba zakudya, iwo sali oyenera kuwonda. Koma pambuyo pa zonse, kukana nthochi kapena mphesa, timadziletsa tokha mavitamini ndi mchere zofunika.

Ena amalepheretsa maswiti ndi zipatso zokha, komanso chimanga ndi ndiwo zamasamba, ndipo kwenikweni amasintha ku zakudya za nyama. Ndizowopsa, ndipo chifukwa chake.

  • Ndi kuletsa kwakukulu komanso kwanthawi yayitali kwazakudya (zosakwana 30 g patsiku), ketosis imatha kukula - mkhalidwe womwe kuwonongeka kwamafuta ndi mapuloteni kumayamba kuwononga thupi. Zizindikiro zake ndi kukoma kwa acetone mkamwa ndi mpweya woyipa woyipa.

  • Kuphatikiza apo, mafani azakudya zamafuta ochepa omwe amawongolera kwambiri BJU (mapuloteni, mafuta ndi chakudya) amakhala pachiwopsezo cha "kubzala" chiwindi, impso, kapamba, ndikukhala ndi gastritis ndi zilonda zam'mimba. Katundu pa ziwalo izi zokhala ndi zakudya zochepa zama carbohydrate zimawonjezeka kwambiri.

  • Mtima umavutikanso - osati chifukwa cha kuwonjezeka kwa cholesterol "yoipa" m'magazi (izi ndizosapeŵeka ndi zakudya za nyama). Ofufuza ochokera ku Harvard Stem Cell Institute amati mavuto omwe amabwera chifukwa cha kuchuluka kwa mapuloteni pazakudya, makoma a mitsempha yamagazi amasiya kusinthidwa. Zotsatira za kuyesa kwawo zidasindikizidwa mu Proceedings of the National Academy of Sciences. Izi ndizodabwitsa, koma ngakhale muzinthu zowoneka ngati zokwanira zomangira (mapuloteni), maselo adayamba kugawanika pang'onopang'ono. M'malo mwa kufa, ma microdamages adapangidwa, momwe zolembera za atherosclerotic zidapangidwa. Ndipo kukula kwa ma capillaries atsopano kunasiya!

  • Koma si zokhazo. Ndi choletsa chakuthwa chazakudya, thupi limayamba kutulutsa mphamvu kuchokera ku nkhokwe za shuga m'chiwindi - glycogen. Popeza 1 g ya glycogen imamanga 2,4 g yamadzimadzi, pamakhala kutaya kwambiri kwamadzi. Mamba kusonyeza kwambiri opanda, timasangalala ... Koma owonjezera mapaundi m`malo ndi zoipa maganizo mpaka maganizo, kwambiri kufooka kwa kukomoka, kudzimbidwa ndi exacerbation aakulu matenda.

  • Glycogen ikatha, thupi limayamba kusintha mapuloteni ake kukhala shuga. Kotero, osati mafuta okha, komanso mapuloteni ochuluka adzachoka. Minofu idzakhala yofooka, tsitsi, misomali, khungu lidzavutika. Zidzazimiririka ndi kukhala zamitundumitundu.

Inde, amataya thupi mofulumira pazakudya zotsika kwambiri, makamaka poyamba pamene madzi atha. Koma ndizosatheka kukhalapo kwa nthawi yayitali: ndizovuta kwambiri kupirira zoletsa zama carbohydrate, ndipo tafotokoza kale chifukwa chake pamwambapa. Choncho, padzakhala zosweka, kudya kwambiri, kubweza mmbuyo. Eya, kodi chotulukapo cha kuvutika koteroko n’choyenerera? Inde sichoncho. Kusintha kofewa kwa zizolowezi ndi moyo kukhala wathanzi kumagwira ntchito bwino kwambiri mwanjira iyi.

Inde, kuchepetsa (osati kusiya kwathunthu!) Zakudya zosavuta zimakhala zabwino, makamaka ngati chiopsezo chokhala ndi matenda a shuga ndi chachikulu. Ndipo kuphatikiza mapuloteni okwanira pazakudya, zomwe ndizofunikira kwambiri pazakudya zokhala ndi ma carb ochepa, ndizodabwitsa. Koma ndi bwino kusachita monyanyira.

Zomwe Muyenera Kuchita ndi Zosachita Pazakudya Zochepa Kwambiri

Ngati mukufunabe kuyesa ndikuyesera zakudya zokhala ndi carb yochepa, tsatirani njira zotsatirazi:

  • sankhani dongosolo lomwe limaletsa ma carbohydrates ochepa (atafunsidwa kuti ndi ma carbohydrate angati patsiku omwe mungadye mutakhala pazakudya zochepa zama carb, tingayankhe - osachepera 40 g);

  • musasinthe kuzinthu zomwe zatha - ngakhale, mwachitsanzo, "Kremlin" ikuwafananitsa ndi mfundo ndi nyama kapena nsomba zatsopano, ali ndi mafuta ambiri, zowonjezera zakudya ndi utoto;

  • pa menyu yayikulu, sankhani nyama zowonda;

  • musaiwale za mkaka wopanda mafuta ochepa;

  • kumwa madzi okwanira;

  • lolani chokoleti kapena zipatso zouma pang'ono kamodzi pa sabata;

  • tengani mavitamini ndi mchere wambiri ndi dokotala wanu: kusowa kwawo pazakudya zochepa zama carbohydrate kudzamveka, simuyenera kupita kutali mwachitsanzo;

  • musathamangire: mavuto omwe achuluka kwa zaka zambiri sangathe kuthetsedwa mu masabata 2-3, mlingo woyenera kwambiri wowonda ndi 2-4 kg pamwezi, apo ayi mavuto azaumoyo ndi khungu ndi tsitsi angayambe.

Zakudya za dzira ndiye njira yotchuka kwambiri ya kadzutsa yotsika kwambiri.

Zololedwa

Chabwino, tsopano - zomwe zingatheke komanso zomwe sizingatheke pazakudya za hypocarbohydrate. Nayi tebulo loyerekeza lazakudya zololedwa zama carbohydrate (pa 100 g yazinthu):

  • chifuwa cha nkhuku - 0,3 g;

  • chifuwa cha nkhuku - 0 g;

  • nkhuku - 0 g;

  • nkhumba - 0 g;

  • nsomba - 0 g;

  • nsomba - 3 g;

  • tchizi - 2-5 g;

  • dzira la nkhuku - 0,5 g;

  • kanyumba tchizi 5% - 3 g;

  • chimanga (oatmeal) - 11-12 g;

  • nkhaka - 2,5 g;

  • kefir 0% - 4 g;

  • unga wa ngano - 20 g;

  • kabichi - 4 g;

  • tsabola wofiira - 5 g;

  • maapulo - 10-14 g;

  • apricots - 5-8 g;

  • avocado - 2 g;

  • kokonati - 7 g;

  • chivwende - 6-8 g.

Zoletsedwa

Koma tebulo lazinthu "zofiira": sizikulimbikitsidwa kuti muwaphatikize pazakudya mukakhala ndi zakudya zochepa zama carb (timaperekanso kuchuluka kwa chakudya pa 100 g):

  • mbatata - 23,4 g;

  • mbatata - 9 g;

  • nkhuku - 14 g;

  • mphesa - 16-18 g;

  • zipatso - 70 g;

  • zoumba - 65-68 g;

  • pasitala - 70 g;

  • zikondamoyo - 26-28 g;

  • mkate woyera - 48 g;

  • nkhuku - 54 g;

  • mchere - 56 g;

  • mikate - 45-50 g;

  • maswiti - 67-70 g;

  • mikate - 45-50 g;

  • mayonesi - 4 g;

  • shuga - 99,5 g;

  • uchi - 81-82 g;

  • soseji - 7-10 g;

  • zakumwa za carbonated - 5-15 g;

  • madzi - 13-18 g;

  • mowa - 1-50 g.

Sankhani chakudya chochepa cha carb chomwe chimalola masamba kapena masamba ena popanda choletsa.

Chitsanzo Chakudya Chakudya Chochepa cha Carb Sabata ndi Menyu

Umu ndi momwe zakudya zochepetsera thupi zingawonekere ngati mutapanga menyu tsiku lililonse.

Lolemba

  • Chakudya cham'mawa: oatmeal ndi 1 tbsp. l. mafuta a linseed, 1 apulo, tiyi kapena khofi wopanda shuga.

  • Chakudya cham'mawa chachiwiri: kapu ya kefir, mtedza wambiri (zakudya zochepa kwambiri za pecans, macadamia ndi mtedza wa Brazil, makamaka mu pistachios ndi cashews).

  • Chakudya chamasana: mphodza zamasamba, nkhuku yophika kapena yophika kapena chifuwa cha Turkey popanda zonunkhira.

  • Chakudya cham'mawa: 150 g tchizi chamafuta ochepa.

  • Chakudya chamadzulo: saladi yamasamba, gawo la nsomba zowotcha.

Lachiwiri

  • Chakudya cham'mawa: mazira 2 owiritsa, 30 g tchizi cholimba, ma smoothies kuchokera ku zipatso zololedwa.

  • Chakudya cham'mawa chachiwiri: 200 g ya yogurt yachilengedwe, 1-2 mabisiketi a ufa wa tirigu wonse.

  • Chakudya chamasana: gawo la nkhuku msuzi, 1 nkhaka.

  • Chakudya chamasana: kapu ya yogati.

  • Chakudya chamadzulo: gawo la goulash ndi buckwheat.

Lachitatu

  • Chakudya cham'mawa: omelet ya nthunzi, khofi ndi mkaka.

  • Chakudya cham'mawa chachiwiri: smoothie yamasamba.

  • Chakudya chamasana: kagawo kakang'ono kazakudya zam'madzi ndi kolifulawa ndi broccoli.

  • Akamwe zoziziritsa kukhosi: kapu ya ryazhenka.

  • Chakudya chamadzulo: kugawa masamba msuzi ndi oatmeal.

Lachinayi

  • Chakudya cham'mawa: 200 g ya yogurt yachilengedwe, zipatso zingapo zatsopano kapena zozizira, tiyi wobiriwira wopanda shuga.

  • Chakudya cham'mawa chachiwiri: 1 lalanje.

  • Chakudya chamasana: mphodza zamasamba ndi ng'ombe.

  • Chakudya: dzira 1, 1-2 mabisiketi a tirigu wonse.

  • Chakudya chamadzulo: gawo la nkhuku msuzi, 1 nkhaka.

Friday

  • Chakudya cham'mawa: kanyumba tchizi casserole, tiyi kapena khofi wopanda shuga.

  • Chakudya cham'mawa chachiwiri: 2 mabisiketi okhala ndi magawo a avocado ndi zitsamba.

  • Chakudya chamasana: supu ya bowa.

  • Chakudya chamasana: kapu ya yogati.

  • Chakudya chamadzulo: omelet ndi masamba.

Loweruka

  • Chakudya cham'mawa: bere la nkhuku yophika ndi masamba, zipatso zouma compote.

  • Chakudya cham'mawa chachiwiri: 1 grapefruit.

  • Chakudya chamasana: supu ya nyemba.

  • Chakudya cham'mawa: chotupitsa cha tirigu wonse, 30 g wa tchizi wolimba.

  • Chakudya: saladi ndi bulauni mpunga ndi 1 tbsp. l. mafuta a linseed.

Sunday

  • Chakudya cham'mawa: oatmeal wokhala ndi zipatso "zololedwa", chicory.

  • Chakudya cham'mawa chachiwiri: kapu ya mkaka wowotcha.

  • Chakudya chamasana: supu yamasamba ndi nyama za ng'ombe.

  • Chakudya chamadzulo: 2 ma PC. mtedza kapena kokonati makeke popanda shuga, wobiriwira tiyi.

  • Chakudya chamadzulo: mphodza ndi masamba.

Mwachidule za zodzoladzola kwa dieters

Khungu la iwo omwe ali pazakudya - kaya ndi otsika-carb kapena ayi - amavutika ndi kusowa kwa mavitamini ndi zakudya zina. Mwamsanga amataya kamvekedwe kake, amakhala woonda, amazimiririka. Ndipo ngati ma kilogalamu ayamba kutha msanga, mwina sangakhale ndi nthawi yokwanira. Chifukwa chake, ndikofunikira kwambiri kuthandizira ndi zinthu zabwino zokometsera komanso zopatsa thanzi kwa thupi (tinalemba mwatsatanetsatane za mankhwala amaso apa ndi apa - maulalo). Nawu mndandanda wazokonda za Healthy-Food.

Kulimbitsa Thupi Mkaka "Ultra Elasticity", Garnier Thupi

Mkaka ndi wopepuka kwambiri komanso wofatsa, ndizosangalatsa kuugwiritsa ntchito. Kafeini mu kapangidwe kake amapereka ngalande zotsatira, glycerin ndi udindo moisturizing khungu la thupi. Chida mamvekedwe, amapereka elasticity ndi moisturizes.

Kusungunuka mkaka wa thupi ndi bifido complex ndi mango batala, Garnier Body

Bifidocomplex imasunga madzi bwino pakhungu ndikulimbitsa chotchinga chake choteteza. Mafuta a mango amafewetsa ndi kusalala. Chotsatira chake ndi khungu lokongola, lowoneka bwino lathanzi, lopanda kupweteka kapena kuuma.

Mkaka wa khungu louma komanso louma kwambiri la makanda, ana ndi akuluakulu LipikarLait, LaRoche-Posay

Madzi otentha, batala wa shea wambiri (10%) ndi niacinamide ndiye chinsinsi chakuchita bwino kwa mankhwalawa. Sizimangofewetsa bwino komanso kunyowetsa ngakhale khungu louma kwambiri - mkaka umabwezeretsa chotchinga chake cha lipid ndikuchitonthoza.

Mafuta obwezeretsa zonona-gel oyeretsa nkhope ndi thupi Lipikar Syndet AP +, La Roche-Posay

Ntchito yake yayikulu ndikuyeretsa. Koma amachita mofatsa kwambiri (ndikufuna kulemba - mosasamala) komanso mofatsa. Zotsatira zake - palibe kukhumudwa ndi kumva kuuma mutatha kusamba! Ndipo izi ndichifukwa cha kapangidwe ka madzi otentha, mannose ndi niacinamide.

Zotsatira zachidule

Kodi chakudya chochepa cha carb ndi chiyani?

Monga dzina limatanthawuzira, ichi ndi chakudya chochepa cha carbohydrate. Ngati zakudya zanthawi zonse zimaganiza kuti zimapanga 40-50% yazakudya zathu, ndipo ena onse ndi mapuloteni ndi mafuta, ndiye kuti ndi zakudya zochepa zama carbohydrate, 40-50% ya menyu ndi mapuloteni, gawo lazakudya ndilokwanira. za 30%.

Kodi zakudya zochepa zama carb zingakuthandizeni kuchepetsa thupi?

Inde, makamaka poyamba. Kupambana kumatheka ndi kuchepetsa chakudya chosavuta, chomwe thupi limakonda kusunga tsiku lamvula, ndipo poonjezera chiwerengero cha mapuloteni - amakhala okhutiritsa komanso mphamvu zambiri zimagwiritsidwa ntchito pokonza.

Kodi zabwino ndi zoyipa za zakudya za CNP ndi ziti?

Ubwino - kuwonda kofulumira kumayambiriro, kuchepa kwa "zinthu zovulaza" muzakudya. Zina mwazoyipa:

  • kusalolera zakudya - kuwonongeka kwamalingaliro, kufooka, chikhumbo chofuna kudya maswiti;

  • mwayi wokhala ndi ketosis (nthawi yomwe mafuta ndi mapuloteni amayamba kuwononga thupi);

  • katundu wambiri pa chiwindi, impso, m'mimba, kapamba;

  • kuchuluka kwa cholesterol "yoyipa" m'magazi;

  • kuwonongeka kwa mtima ndi mitsempha yamagazi;

  • mwayi waukulu wa kudzimbidwa;

  • ndi kudya kwanthawi yayitali - kutayika kwa minofu ya minofu, kuwonongeka kwa tsitsi, misomali ndi khungu.

 Kodi akatswiri a kadyedwe kake amapereka malangizo otani kwa anthu amene amadya zakudya zopatsa mphamvu zambiri za m'thupi?

  • Idyani zosachepera magalamu 40 a chakudya patsiku.

  • Imwani madzi ambiri.

  • Osasinthira ku nyama zosuta komanso zinthu zomwe zatha - ngakhale zitaloledwa ndi zakudya.

  • Pazakudya zazikulu, sankhani nyama yopanda mafuta.

  • Musaiwale za mkaka.

  • Lolani kuti muzikonda kwambiri kamodzi pa sabata.

  • Tengani mavitamini owonjezera.

  • Ndipo chofunika kwambiri - musafulumire! Mavuto omwe anasonkhanitsidwa kwa zaka zambiri sangathe kuthetsedwa mwamsanga.

Siyani Mumakonda