Uma sicabanga ngokwehlisa isisindo, sizwa ngezindlela ezahlukene zokudla. Abanye abantu bathi ungadli uwoyela, abanye bathi ungadli ebusuku. Okwamanje, into abantu abaningi abakhuluma ngayo, futhi abantu abaningi banenkinga ngayo, "Ukudla Okune-Carbohydrate Ephansi". Kusho ukudla okunama-carbohydrate aphansi. Ngakho-ke kusho ukuthini ngempela lokhu? Ingabe lokhu kuyakusiza ngempela ukwehlisa isisindo? Ingabe lokhu kuhle empilweni yethu? Namuhla, ake sixoxe ngalokhu ngokunembile nangokulula.
Ngakho-ke kuyini lokhu kudla okunama-carbohydrate aphansi?
Kalula nje, ukudla okunama-carbohydrate aphansi kumayelana nokunciphisa inani lokudla okucebile ngama-carbohydrate esikudlayo ekudleni kwethu kwansuku zonke bese esikhundleni salokho sinezela amaprotheni amaningi namafutha anempilo.
Encwadini yakhe ethi "Living Low-Carb," umbhali uFran McCullough uchaza lo mqondo kahle. Uthi waphendukela kule ndlela ngemuva kweminyaka eminingi ezama konke okusemandleni akhe ukwehlisa isisindo. Akayedwa, kungenzeka ukuthi uke wezwa ngokudla kuka-Atkins kanye nokudla kwe-Paleo. Isisekelo salokhu konke ukunciphisa ama-carbohydrate.
Indlela eyinhloko umzimba wethu othola ngayo amandla ukushisa ama-carbohydrate. Uma sinciphisa ukudla ama-carbohydrate, umzimba ufuna enye indlela yokuthola amandla. Bese umzimba uqala ukushisa amafutha agcinwe emzimbeni. Leso yisona sizathu esiyinhloko sokunciphisa isisindo.
Yini okufanele siyidle futhi yini okungafanele siyidle kulokhu kudla?
Kulungile, manje ake sibheke izinto eziyisisekelo umuntu oqala lolu hlobo lokudla okufanele azilandele. Lokhu kuyinto okudingeka yenziwe ngokuzimisela okuncane.
| Isimiso okufanele silandelwe | Incazelo elula |
|---|---|
| Ukuvinjelwa kwama-carbohydrate | Gcina ukudla kwakho kwama-carbohydrate kungaphansi kwamagremu angu-30 ngosuku. Leli nani lingancishiswa kakhulu kuye ngokuthi ufuna ukunciphisa isisindo esingakanani. |
| Ukugwema "ukudla okumhlophe" | Lokhu kusho ilayisi, isinkwa, ama-noodle, amazambane, ushukela, nanoma yini eyenziwe ngofulawa wesinkwa. Lokhu kuphezulu kuma-carbohydrate. |
| Ukudla amaprotheni amaningi ngokweqile | Faka okuthile okuneprotheyini eningi ekudleni ngakunye. (Isibonelo: inyama, inhlanzi, amaqanda). Ngokwesilinganiso, udinga amagremu angu-60-85 eprotheyini ngosuku. |
| Phuza amanzi amaningi. | Phuza okungenani izingilazi zamanzi ezingu-8-12 ngosuku. Lokhu kusiza kakhulu ekukhipheni ubuthi obuqongeleleka emzimbeni. |
| Ukudla Okuphelele | Gwema ukudla okwenziwe ngezinto zokwenziwa nokupakishwe kaningi ngangokunokwenzeka futhi udle ukudla kwemvelo, okuluhlaza noma okungaphekiwe kahle. |
| Amafutha Anempilo | Esikhundleni sebhotela, imajarini, noshizi, khetha uwoyela womnqumo, ukwatapheya, amantongomane, nembewu efana namakinati nama-cashew. |
Into ebaluleke kakhulu ukuthi uma udla amaprotheni amaningi, uzizwa ulambile kancane. Ngakho-ke, ulawula nesifiso sokudla kaningi. Lokhu kuyinzuzo enkulu yalokhu kudla.
Kunzima kangakanani ukuqala lokhu?
Uma ngikhuluma iqiniso, lokhu kuyinto edinga umzamo omncane. Ukulandela ukudla okunama-carbohydrate aphansi akulula.
- Imikhawulo: Uma ungumuntu ongakwazi ukuphila ngaphandle kwesinkwa noma irayisi elincane, le ndlela ingaba nzima kakhulu kuwe. Ukubala inani lama-carbohydrate namaprotheni owadlayo nsuku zonke nakho kungaba yinto ecasulayo.
- Ukubaluleka Kweseluleko Sezokwelapha: Leli yiphuzu elibaluleke kakhulu. Uma unesifo sezinso noma ubuthakathaka, ukulandela ukudla okunamaphrotheni amaningi njengalokhu kungaba yingozi kakhulu. Ngoba, izinso kufanele zithwale umthwalo onzima wokugaya nokususa amaprotheni amaningi emzimbeni. Ngakho-ke, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuqala into efana nale.
- Ukuzivocavoca: Ukuzivocavoca kanye nalokhu kudla kusiza ekuletheni imiphumela emihle kakhulu.
Ingabe wonke umuntu angadla lokhu kudla?
- Kwabadla Imifino/Abadla Imifino:Lokhu kungaba yinselele kancane kubantu abadla imifino kuphela, ikakhulukazi labo abadla imifino kuphela, ngoba imifino eminingi, izithelo, kanye nokusanhlamvu kuphezulu kuma-carbohydrate. Ngakho kungaba nzima ukuthola ukudla okusekelwe ezitshalweni okunama-carbohydrate aphansi okungahlangabezana nezidingo zakho zamaprotheni.
- I-Gluten-free: I-carbohydrate ephansi akusho ukuthi i-gluten-free. I-Gluten iyiprotheni etholakala kokusanhlamvu njengokolweni. Ngakho-ke uma une-gluten allergy, udinga ukufunda amalebula okudla ngokucophelela.
Imiphumela emibi nezinto okufanele uzazi
Njenganoma yikuphi ukudla, lokhu kungaba nemiphumela emibi, ikakhulukazi ezinsukwini zokuqala.
| Umphumela Ongemuhle | Kungani lokho kwenzeka? |
|---|---|
| Ikhanda elibuhlungu | Kungenzeka ezigabeni zokuqala lapho umzimba ujwayela ukushisa amafutha esikhundleni sama-carbohydrate. |
| Umoya omubi | Lokhu kungenxa yokuthi ama-ketone akhiqizwa lapho umzimba ushisa amafutha ukuze uthole amandla. Lokhu kubizwa ngokuthi isimo esibizwa ngokuthi ``Ketosis```. |
| Ubuthakathaka bomzimba nokukhathala | Lokhu kuvamile ezinsukwini zokuqala lapho umthombo wamandla oyinhloko womzimba ushintsha khona. |
| Ukuqunjelwa noma isifo sohudo | Izinguquko ezingazelelwe ekudleni zingathinta uhlelo lokugaya ukudla. |
Ngithini ngalokhu njengodokotela?
Kulungile, manje ake sibheke konke lokhu ngombono wezokwelapha.
Ingabe lokhu kuyakusiza ngempela ukwehlisa isisindo?
Yebo. Ucwaningo luye lwabonisa ukuthi kokubili ukudla okunama-carbohydrate aphansi kanye nokudla okunamafutha aphansi kungakusiza unciphise isisindo. Ukudla okucebile ngamaprotheni, ikakhulukazi, kukusiza uzizwe usuthi isikhathi eside, okungakusiza unciphise izifiso zakho zokudla.
Ingabe lokhu kuhle kubantu abanezifo ezithile?
Kudingeka uqaphele kakhulu lapha. Uma unesifo somfutho wegazi ophezulu noma isifo sikashukela , kufanele nakanjani uthintane nodokotela wakho ngaphambi kokuqala lolu hlobo lokudla. Kubaluleke kakhulu ukuhlola ukusebenza kwezinso zakho.
Futhi, uma uthatha ama-diuretics (amaphilisi amanzi) omfutho wegazi ophakeme, ukudla okunamaphrotheni amaningi kungandisa isimo somzimba wakho se-"Ketosis" futhi kubangele ezinye izinkinga. Akukuhle futhi kubantu abanesimo esibizwa ngokuthi i-gout.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okunama-carbohydrate aphansi kungakusiza unciphise isisindo, kodwa kunemingcele eminingi futhi kudinga ukuzithiba.
- Lokhu kufaneleka kakhulu njengendlela yokwehlisa isisindo yesikhashana kunesixazululo sesikhathi eside.
- Okubaluleke kakhulu: Ngaphambi kokuqala noma yikuphi ukudla okukhethekile okufana nalokhu, qiniseka ukuthi ukhuluma nodokotela wakho ukuze akunike iseluleko, ikakhulukazi uma unezinye izimo zezokwelapha.
- Ukuze wehlise isisindo futhi usilondoloze, ukudla kuphela akwanele. Ezinye izinguquko zendlela yokuphila (isib. ukuzivocavoca) nazo zibalulekile.
- Nakuba ukuba lula kwale ndlela kuyinzuzo, kungaba yinselele ukunamathela kuyo uma abanye emndenini wakho bengalandeli lokhu kudla.
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