Zakudya zotengera kuchepa kwa ma carbohydrates zimabweretsa zotsatira zowonekera kwambiri. Koma kuyesa chimodzi kapena chimzake, mutha kuwona kuwonongeka kwa thanzi kapena kusapita patsogolo. Mulingo uwu udzakuthandizani kusankha kuti ndi zakudya ziti zotsika kwambiri zomwe zili zoyenera kwa inu.
Achizolowezi otsika-zakudya zakudya
Zakudya izi zimachokera ku chakudya chochepa cha chakudya komanso mapuloteni ambiri. Ndiko kuti, maziko a zakudya zanu ayenera kukhala nyama, nsomba, mazira, mtedza, mbewu, masamba, zipatso, ndi mafuta athanzi. Ndi zakudya zingati zomwe muyenera kudya patsiku zimatengera zomwe mumadya. Mwachitsanzo, kuti mukhale ndi thupi lolemera ndi masewera olimbitsa thupi - mpaka 150 magalamu. Koma pakuwonda - osapitirira 100. Kuonda mofulumira - magalamu 50, osaphatikizapo zipatso ndi masamba owuma, monga mbatata.
Zakudya za Ketone
Izi zakudya zimayambitsa wapadera boma la thupi, ndithu oopsa ngati muli ndi matenda aakulu okhudzana ndi chimbudzi kapena kagayidwe. Ma carbs otsika amayambitsa ketosis - kuchepa kwa insulin komanso kutulutsa kwamafuta acid m'malo osungira mafuta amthupi lanu. Ma asidiwa amatengedwa kupita ku chiwindi, omwe amasintha mafuta kukhala matupi a ketone. Ndipo ngati ubongo wanu umagwiritsa ntchito "kudya" chakudya chamafuta, umayamba kugwiritsa ntchito mphamvu kuchokera ku matupi a ketone otulutsidwa. Zakudya zonse zimakhala ndi mapuloteni, mafuta ochepa, ndi chakudya chamagulu - mpaka 30-50 magalamu patsiku pazakudyazi.
Zakudya zamafuta ambiri
Muzakudya izi, zokonda zimaperekedwa kuzinthu zomwe zili ndi mafuta abwinobwino, koma mafuta omwe amalowa m'thupi ayenera kukhala ochokera ku mbewu. Choncho, maziko a zakudya ayenera kukhala zakudya zonse, zosakonzedwa. Chiwerengero cha chakudya sangathe upambana magalamu 100 patsiku, makamaka mu osiyanasiyana 20-50.
Zakudya za Paleo
Zakudya za zakudya za paleo ndizokhudza zakudya zomwe anthu amadya zisanayambe kukula kwa mafakitale. Izi ndi nyama, nsomba, nsomba, mazira, zipatso ndi ndiwo zamasamba, mtedza, tubers, ndi njere. Pazakudya izi, zinthu zomwe zimachotsedwa ku "zoyambirira" zomwe zimaperekedwa kuzinthu zilizonse, monga shuga, ndizoletsedwa. Komanso nyemba, chimanga, ndi mkaka.
Zakudya za Atkins
Chakudya chochepa cha carb choterechi chimadutsa magawo angapo ndikuchepetsa kudya kwa zipatso ndi zipatso monga gwero la shuga.
Gawo 1-kulowetsedwa: 20 magalamu a chakudya, otsala-mapuloteni, ndi masamba osawuma. Nthawi ya siteji ndi 2 masabata.
Gawo 2 -okhazikika pakuwonda, chakudya chimawonjezeredwa mlungu uliwonse ndi magalamu 5 pazakudya zam'mbuyomu. Gawoli limatha pambuyo potaya 3-5 kg kulemera.
Gawo 3-kukhazikika, komwe mutha kuwonjezera kuchuluka kwa chakudya ndi magalamu 10 sabata iliyonse.
Gawo 4-kukonza, pa izo mutsala pang'ono kubwerera ku zakudya zam'mbuyomo, zosinthidwa pang'ono mokomera zakudya zathanzi.