Kuhlala kufika isikhathi phakathi nonyaka, ikakhulukazi njengoba ihlobo lisondela, lapho ufuna ukunciphisa isisindo ngokushesha ngaphandle kokuzizwa ukhathele njalo noma unaso indlala engadingeki emini. Ukwenza lokhu, kuyadingeka ukuthola ukuthi yikuphi ukudla okungasisiza kuleli "bhizinisi", ukuhlukanisa phakathi kwalawo anama-calories aphansi noma amafutha nalawo, kunalokho, nalezi zinhlaka ezimbili eziphakeme.
Futhi, kufanele ufunde i- yazi inkomba ye-glycemic yokudla okuhlukahlukene ukuze kukhuthazwe ukunciphisa umzimba.
Futhi, noma yikuphi ukudla ofuna ukukulandela ukuze ubuyele esimweni noma uhlale uphilile, sincoma ukuthi wena ungalokothi ushiye ngaphandle lokhu kudla okuvela ekudleni kwakho.
Ngabe ungalahlekelwa amakhilogremu ama-3 ezinsukwini eziyi-15?
Yebo, ungalahlekelwa amakhilogremu ama-3 ezinsukwini eziyi-15, inqobo nje uma lokho indlela yokudla ishintshwa ngokuphawulekayo bese uboleka ukunakwa okwengeziwe kuma-calories. Vele, lokhu kungahluka kuye ngomuntu nomuntu, kuya ngomzimba wakho. Ngokuvamile, amakhilogremu amaningi okufanele wehle, uzobona ngokushesha lo mphumela ekuqaleni. Ngokufanayo, ukunciphisa umzimba kubaluleke kakhulu uma, ngaphezu kokudla, ezemidlalo zenziwa. Ngakho-ke, ngokuhlanganisa lezi zinto ezimbili, ungalindela ukwehla kuze kufike kumakhilogremu ama-3 emasontweni amabili.
Njengakho konke ukudla, nokho khumbula ukuthi ngaso sonke isikhathi kungcono ukubonisana kuqala umbono kadokotela noma wesazi sokudla, okungakhombisa ezinye izindlela zokuqapha ezizolandelwa ngalesi sikhathi sokudla.
Yehlisa amakhilogremu ama-3 ngaphandle kokukhathala noma izifiso ezingafuneki
Okuvame ukukwenza ukhathele noma ulambe yi-hyperglycemia, okuyishukela ephezulu yegazi. Ngokwamukela ukudla okuncike ekudleni inkomba ephansi ye-glycemic (GI), kugcinwa izinga likashukela egazini olinganiselayo futhi ozinzile okuphakelayo ngokuqhubekayo ubuchopho nemisipha. Kuyasebenza kakhulu: vele ubeke esikhundleni, isibonelo, i-rusks noma i-baguette yokudla kwasekuseni ngesinkwa esiphelele ukugwema amahora endlala nokukhathala ekuseni, phakathi kokudla.
Yini indlela engcono yokulahla amakhilogremu ama-3 emasontweni amabili?
Ungakhohlwa amaprotheni, kubalulekile ekwehliseni isisindo ngokushesha kepha ngaphandle kokukhathala noma ukulamba njalo. Umqondo uwukuthi hlanganisa imithombo yamaprotheni emincane (inhlanzi, inyama yenkukhu, njll.), okune-index ye-zero glycemic ngokwemvelo, nokunye ukudla a inkomba ephansi ye-glycemic kanye / noma ukushiswa kwamafutha. Lokhu akugcini ngokususa kuphela kepha futhi namaseli amafutha ukuthuthukisa imisipha nobunzima obukhulu.
Il inhlanzi enciphile futhi i inyama (njenge-ham noma inkukhu engenasikhumba) ukudla okushisa amafutha ngokugqamile: kunothe ngamaprotheni amahle, kunjalo amafutha amancane (ngaphandle kwezinhlanzi ezinjenge-salmon, i-tuna noma i-mackerel, kepha lawa ngamafutha amahle). Ngaphezu kwalokho, njengoba ingenawo ama-carbohydrate, Inkomba yabo ye-glycemic icishe ibe zero. Zihlele ngendlela kushintshana ngaso sonke isikhathi sokudla okulula, okunempilo nokunciphisa isisindo ngokushesha.
Yehlisa amakhilogremu ama-3 usebenzisa inkomba yokudla ye-glycemic
Kulokhu kudla asisakhulumi ngoshukela olula noma onzima, kepha sikhuluma ngo inkomba ye-glycemic, esivumela ukuthi sihlukanise ukudla ngokuya nge- isivinini abakhulula ngayo ushukela egazini. Lapho inkomba yokudla iphakeme, kulapho "kugcinwa" kakhulu njengamafutha. Ngakolunye uhlangothi, ukwehla kwenkomba ye-glycemic yokudla, kuhamba kancane kancane futhi kube lula ukwehlisa isisindo.
Ukukhawulela ukudla okunenkomba ephezulu ye-glycemic udinga nje ukwazi ukuthi ungazibona kanjani. Okubi kakhulu ngamakhukhi, ama-chips, ama-croissants, ama-brioches, isinkwa esimhlophe samaswidi, okusanhlamvu kwasekuseni, amazambane athosiwe, amazambane acubuziwe, isoda, ushukela nelayisi elimhlophe.
Ngakho-ke, kungakuhle ukuthi ukhethe njalo ukudla okuphansi kwe-glycemic index, njengemifino eluhlaza, okusanhlamvu, okusanhlamvu okuhluma, isoya, izithelo ezibomvu, imbewu kawoyela, ushokoledi omnyama, amaqanda, inhlanzi, i-fructose, i-ricotta, inyama nokunye okufanayo.
Ukudla okunciphisayo ukunciphisa umzimba emavikini ama-2
Yonke imifino, ngaphandle kokukhetha, inayo inkomba ecishe ibe ngu-zero glycemic. Phakathi kwalokhu, i- ulethisi kunezinzuzo eziningi: idliwe iluhlaza, icebile kakhulu ku-fiber, yehlisa inkomba ye-glycemic yokudla konke. Okufanayo kuya kumasobho "okuzenzela".
Futhi imidumba (njengama-lentile kanye nama-chickpeas) asemenyu lapho ufuna ukudla okunempilo, okulula. Inkomba yabo ye-glycemic iphansi kakhulu futhi ngokwemvelo azinamafutha. Okufanayo kuya kufayela le- isithelo - ngaphandle okumbalwa (ngokwesibonelo, i-lychee kanye ne-watermelon) - okwehlisa inkomba jikelele ye-glycemic yesidlo ngenxaokuqukethwe kwe-fiber ephezulu.
Ngaphezu kwalokho, isoya futhi imikhiqizo etholakala kuyo, kusuka kubisi kuya ku-tofu, ine-GI ephansi kakhulu, kepha nayo unothile amaprotheni yemifino futhi aqukethe fatty acid.
Ekugcineni, ziba usizo kakhulu futhi i-pasta ephelele nelayisi! Kuhlala kungcono njalo ukukhawulela i-pasta entsha ene-GI ephakeme kakhulu (75) esivuna i-spaghetti, i-tagliatelle noma i-pasta ephelele (GI = 50). Ngokuqondene nokulungiselela, ilungelo ukupheka al dente bese ukhohlwa ukhilimu, ibhotela, ushizi ogayiwe. I- irayisi inenkomba ye-glycemic eguquguqukayo kakhulu ngokuya nge- imvelaphi. Irayisi elimhlophe elijwayelekile (GI = 70-90) kufanele ligwenywe livuna i- i-basmati, kusuka irayisi elinsundu (IG = 50) no-del irayisi lasendle (IG = 35).
Ukudla okushisa amafutha: umbimbi ulahlekelwe ama-3 kilos ngokushesha
Phakathi kokudla okuphansi kwe-glycemic index, abanye banakho izindawo ezishisa amafutha okusiza uku susa i amafutha amabi nokuvikela ukumuncwa kwawo ngumzimba. Ngakho-ke esikudingayo lapho sizama ukunciphisa umzimba! Lezi zithako eziyisimangaliso zinezinto ezihlukile:
- gibela amafutha akhona
- wehlisa inkomba ye-glycemic yokudla abakuphelezelayo
- baphatha amaminerali abalulekile ukuze bangabi nesisindo.
Ukwehlisa isisindo, kudle kaningi ngangokunokwenzeka: ulamula, uviniga, anyanisi, izinongo, amakhambi, i-oat bran, isinamoni, itiye elihlaza noma amanzi amnyama, amaminerali acebile nge-calcium ne-magnesium.
Isibonelo semenyu yansuku zonke yokulahlekelwa ngokushesha ama-3 kilos
Nayi imenyu ejwayelekile yosuku olulodwa uma ufuna ukwehlisa amakhilogremu ama-3 emasontweni amabili.
Ukudla kwasekuseni: Itiye eliluhlaza elingenashukela, izingcezu ezi-2 zesinkwa sokusanhlamvu, iqanda eli-1 noma ucezu olu-1 lwenkukhu noma ushizi, ama-clementine ama-2 noma amabhilikosi ama-2 kuya ngesizini.
Isidlo sasemini: Ubhontshisi obomvu noma isaladi le-pepper, i-salmon fillet enezinyosi eziluhlaza, ucezu olu-1 lwesinkwa sokusanhlamvu, ama-kiwis ama-2.
Dinner: Isobho leMinestrone noma inkukhu enelayisi le-basmati, ushizi omhlophe onamafutha amancane noma iyogathi enamafutha aphansi.
Kuhlale kunconywa ukuthi kudliwe amanzi angenalutho futhi kungabikho iziphuzo ezihlanzayo noma ezinoshukela.
Yini okufanele uyenze ngemuva kokulahlekelwa amakhilogremu ama-3 emasontweni amabili?
Ngemuva kokudla "okuvezwa", inkinga njalo ukuthi ungaphatha kanjani ukugcina imiphumela oyithole ngokuhamba kwesikhathi. Eqinisweni, ezinsukwini eziyi-15, wehlisa isisindo ngokushesha ngokuhlanganiswa kwe- amaprotheni anciphile, imifino kanye nokudla okunenkomba ephansi ye-glycemic. Ngemuva kwalokho, kwanele ukubuyisa kabusha kancane kancane ukudla okunenkomba ephakathi ye-glycemic, efana, amazambane. Ukugwema ukubuyisa isisindo esilahlekile, kufanele uqhubeke ukushintshanisa ukudla okunenkomba ephezulu ye-glycemic nalabo abanenkomba ephansi ye-glycemic ngokuhamba kwesikhathi. Lo mkhuba omuhle hhayi owolayini wakho kuphela, kodwa futhi impilo yakho!
Ngeminye imininingwane yokuthi unganciphisa kanjani isisindo somzimba ngenkathi uhlala uphilile, hlola i- Humanitas.
