Xa sicinga ngokunciphisa umzimba, siva ngeendlela ezahlukeneyo zokutya. Abanye abantu bathi masingatyi ioyile, abanye bathi masingatyi ebusuku. Okwangoku, into abantu abaninzi abathetha ngayo, kwaye abantu abaninzi baneengxaki ngayo, yi-"Low-Carb Diet". Ithetha ukutya okune-carbohydrate encinci. Ngoko ke oku kuthetha ukuthini ngokwenene? Ngaba oku kuyakunceda ngokwenene unciphise umzimba? Ngaba oku kulungile kwimpilo yethu? Namhlanje, masithethe ngale nto ngokuchanekileyo nangokulula.
Ngoko ke yintoni le nto yokutya okune-Carbohydrate ephantsi?
Ngamafutshane, ukutya okune-carb ephantsi kukunciphisa ukutya okutyebileyo kwiikhabhohayidreyithi esikutyayo kwisidlo sethu semihla ngemihla endaweni yoko kongeza iiproteni ezingaphezulu kunye namafutha asempilweni.
Kwincwadi yakhe ethi "Living Low-Carb," umbhali uFran McCullough uyichaza kakuhle le ngcamango. Uthi wasebenzisa le ndlela emva kweminyaka ezama konke okusemandleni akhe ukunciphisa umzimba. Akayedwa, mhlawumbi ukhe weva ngokutya kuka-Atkins kunye nokutya kukaPaleo. Ingongoma esisiseko yazo zonke ezi zinto kukunciphisa iicarbohydrates.
Eyona ndlela imizimba yethu efumana ngayo amandla kukutshisa iicarbohydrate. Xa sinciphisa ukutya iicarbohydrate, umzimba ukhangela enye indlela yokufumana amandla. Emva koko umzimba uqala ukutshisa amafutha agcinwe emzimbeni. Eso sisizathu esiphambili sokunciphisa umzimba.
Yintoni esifanele siyitye kwaye yintoni esingafanele siyitye kolu hlobo lokutya?
Kulungile, ngoku makhe sijonge izinto ezisisiseko ekufuneka umntu oqala olu hlobo lokutya azilandele. Le yinto ekufuneka yenziwe ngononophelo oluncinci.
| Umgaqo omele ulandelwe | Ingcaciso elula |
|---|---|
| Uthintelo lweecarbohydrate | Gcina ukutya kwakho okune-carbohydrates ngaphantsi kwama-30 grams ngosuku. Eli nani linokuncitshiswa ngakumbi ngokuxhomekeke kubungakanani bobunzima ofuna ukubuhlisa. |
| Ukuphepha "ukutya okumhlophe" | Oku kuthetha irayisi, isonka, iinoodles, iitapile, iswekile, nayo nayiphi na into eyenziwe ngomgubo wesonka. Ezi zinto ziphezulu kwiicarbohydrates. |
| Ukutya iiproteni ezininzi | Faka into eneproteni eninzi kwisidlo ngasinye. (Umz: inyama, intlanzi, amaqanda). Ngokomyinge, udinga malunga neegram ezingama-60-85 zeproteni ngosuku. |
| Sela amanzi amaninzi. | Sela ubuncinane iiglasi ezisi-8 ukuya kwezili-12 zamanzi ngosuku. Oku kunceda kakhulu ekukhupheni iityhefu eziqokelelana emzimbeni. |
| Ukutya Okupheleleyo | Ziphephe ukutya okwenziwayo nokupakishwe kwiipakethe kangangoko unako kwaye utye ukutya kwendalo, okuluhlaza okanye okungaphekwanga kakhulu. |
| Amafutha asempilweni | Endaweni yebhotolo, imajarini, netshizi, khetha ioyile yomnquma, iavokhado, amantongomane, kunye nembewu efana namandongomane kunye neecashew. |
Eyona nto ibalulekileyo kukuba xa utya iiproteni ezingaphezulu, uziva ulambile kancinci. Ngenxa yoko, ulawula nomnqweno wokutya rhoqo. Le yinzuzo enkulu yolu hlobo lokutya.
Kunzima kangakanani ukuqala oku?
Inyaniso kukuba, le yinto efuna umgudu omncinci. Ukulandela ukutya okune-carbohydrate ephantsi akulula.
- Imida: Ukuba ungumntu ongenakuphila ngaphandle kweqhekeza lesonka okanye irayisi encinci, le ndlela inokuba nzima kakhulu kuwe. Ukubala ubungakanani beecarbohydrates kunye neeproteni ozityayo yonke imihla nako kunokuba yinto ecaphukisayo.
- Ukubaluleka kweNgcebiso yezonyango: Le yeyona ngongoma ibalulekileyo. Ukuba unesifo sezintso okanye ubuthathaka, ukulandela ukutya okuneproteni ephezulu ngolu hlobo kunokuba yingozi kakhulu. Kuba, izintso kufuneka zithwale umthwalo onzima wokugaya nokususa iiproteni ezigqithisileyo emzimbeni. Ngoko ke, qiniseka ukuba uthetha nogqirha wakho ngaphambi kokuba uqale into efana nale.
- Ukuzilolonga: Ukuzilolonga kunye nolu hlobo lokutya kunceda ekuveliseni iziphumo ezilungileyo kakhulu.
Ngaba wonke umntu angatya oku kutya?
- Kwabo batya imifuno/abangatyi imifuno:Oku kunokuba ngumceli mngeni kancinci kubantu abatya imifuno kuphela, ingakumbi abo batya imifuno kuphela, kuba imifuno emininzi, iziqhamo, kunye neenkozo ziphezulu kwiicarbohydrate. Ngoko ke kunokuba nzima ukufumana ukutya okusekwe kwizityalo okune-carbohydrate ephantsi okunokuhlangabezana neemfuno zakho zeproteni.
- Akukho Gluten: Ukuba ne-carbohydrate ephantsi akuthethi ukuba akukho gluten. I-Gluten yiproteni efumaneka kwiinkozo ezifana nengqolowa. Ngoko ke ukuba une-gluten allergy, kufuneka ufunde iilebheli zokutya ngononophelo.
Iziphumo ebezingalindelekanga kunye nezinto ekufuneka uzazi
Njengayo nayiphi na indlela yokutya, le inokuba nemiphumo emibi, ingakumbi kwiintsuku zokuqala.
| Imiphumela | Kutheni oko kusenzeka? |
|---|---|
| Intloko ebuhlungu | Oku kungenzeka ngexesha lokuqala xa umzimba uqhela ukutshisa amafutha endaweni yeecarbohydrate. |
| Umphefumlo ombi | Oku kungenxa yokuba ii-ketones ziveliswa xa umzimba utshisa amafutha ukuze ufumane amandla. Oku kubizwa ngokuba yimeko ebizwa ngokuba yi-``Ketosis```. |
| Ubuthathaka bomzimba kunye nokudinwa | Oku kuqhelekile kwiintsuku zokuqala xa umthombo wamandla oyintloko womzimba utshintsha. |
| Ukuqhinwa okanye urhudo | Utshintsho olukhawulezileyo kwindlela yokutya lunokuchaphazela indlela yokugaya ukutya. |
Ndithini ngale nto njengogqirha?
Kulungile, ngoku masijonge konke oku ngokwembono yezonyango.
Ngaba oku kuyakunceda ngokwenene ukunciphisa umzimba?
Ewe. Izifundo zibonise ukuba ukutya okune-carbohydrate ephantsi kunye nokutya okunamafutha aphantsi kunokukunceda unciphise umzimba. Ukutya okuneproteni eninzi, ngakumbi, kukunceda uzive ugcwele ixesha elide, nto leyo enokukunceda unciphise iminqweno yakho yokutya.
Ingaba oku kulungile kubantu abanezifo ezithile?
Kufuneka ulumke kakhulu apha. Ukuba unesifo segazi esiphezulu okanye isifo seswekile , ngokuqinisekileyo kufuneka udibane nogqirha wakho ngaphambi kokuba uqale olu hlobo lokutya. Kubaluleke kakhulu ukujonga ukusebenza kwezintso zakho.
Kwakhona, ukuba uthatha ii-diuretics (iipilisi zamanzi) zoxinzelelo lwegazi oluphezulu, ukutya okuneproteni ephezulu kunokunyusa imeko yomzimba wakho ye-"Ketosis" kwaye kubangele nezinye iingxaki. Ayilunganga nakubantu abane-gout.
Umyalezo Wokuya Ekhaya
- Ukutya okune-carb ephantsi kunokukunceda unciphise umzimba, kodwa kungqongqo kakhulu kwaye kufuna ukuzibamba.
- Oku kulungele ngakumbi njengendlela yokunciphisa umzimba kwixesha elifutshane kunesisombululo sexesha elide.
- Eyona nto ibalulekileyo: Ngaphambi kokuba uqale naluphi na uhlobo lotya olukhethekileyo olufana nolu, qiniseka ukuba uthetha nogqirha wakho ukuze akunike icebiso, ingakumbi ukuba unezinye iingxaki zempilo.
- Ukunciphisa umzimba nokuwugcina usempilweni, ukutya kuphela akwanelanga. Ezinye iindlela zokuphila (umz. ukuzilolonga) nazo zibalulekile.
- Nangona ukulula kwale ndlela kuyinzuzo, kunokuba nzima ukunamathela kuyo ukuba abanye abantu basekhaya abalandeli olu hlobo lotya.
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