Nezvokudya izvi, kuwedzera kwakanyanya kunoenda nokukurumidza. Nheyo yemhando yakadaro yakagadzirwa nemhando yakadzika yehydrohydrate. Zvinofungidzirwa kuti zvokudya zvakadaro zvinokonzera muviri kushandisa mafuta, nekuda kweiyo kilogram dzakawanda dzinofamba.
Kubudirira kwezvokudya zvakaderera-carb
Nyanzvi uye vanhuwo zvavo zvakasiyana-siyana vanotsvaga mhinduro dzinogadziriswa mushure mekuteerera ichi chikafu. Maererano nekutsvakurudza, vanhu vanoshandisa chikafu ichi, chaizvoizvo vanorema kuwanda, uye, nekuda kwekuderedza kuwandisa kwemafuta emafuta. Asi zvimwe zviongorori zvinoratidza kuti kudya-carb yakakwana yekurema kwemazivi hakufanirwi nemumwe munhu, vamwe pane zvinoparidza kuti mushure memwedzi mitatu yekuteerera hurumende iyi, kuwedzera kunowedzera.
Vanachiremba vanokurudzira kutora sarudzo zvichienderana nekutsvaga mamiriro avo ezvinhu kwemavhiki mashoma, uye kana pasina mafungiro akanaka, sarudza mhando yakasiyana. Kuyera munguva yekuedza kunofanira kuva 1 nguva mumazuva 3-5, panguva ino zvakakosha kugadzirisa migumisiro, kuitira kuti iwe unogona kunyatsonzwisisa kana pane chikonzero chaunoda, kana uremu huri kana huri kukura.
Zvinonyanya kukosha zvezvinyorwa zvishoma-carb
Paunosarudza chirongwa ichi chekudya, unofanira kutevera mitemo yakawanda. Izvo zviri nyore uye zvinonzwisisika, saka kana uchinge wadzidza kuti kudya kwema-gluidhydrate kunoshanda sei, unogona kuita nyore menyu yezuva iwe pachako. Yeuka mitemo inotevera, iyo inoshandiswa pakushandiswa kwechikwata chechipiri, mamwe maitiro ezvokudya zvakadaro achava akasiyana zvakasiyana:
- Zvose zvegorobhaidhari dzinoshandiswa zuva nezuva hazvifaniri kudarika 10%. Muchikamu chechiGiriki chemugadziro wezvokudya izvi, zvakanyatsotsanangurwa kuti kukosha kwemiti yakadaro hakusi kupfuura 8%. Asi, nekuda kwekuti kudya kweka-carbohydrate kunogona kukuvadza hutano, vanachiremba vanokurudzira kunamatira kusvika 10%. Uye usaderedza kushandiswa kwezvokudya zvakagadzirwa ne-carbohydrate kusvika pachidiki.
- Izvo zvakawanda zvezvibereko zvinofanira kuva mapuroteni. Inokurudzirwa kudya kusvika 70-80% yezvokudya zvakadaro.
- Mafuta mu chirongwa ichi chokudya anoverenga 10 kusvika ku30%. Ichi ndicho chimwe chikonzero, nekuda kwekuti vanachiremba havasi nguva dzose vanorayira kuita tsika yakadaro. Mafuta akawanda muzvokudya anogona kuita kuti kuwedzerwa kuwedzera.
- Doro neine-low-carbohydrate diet inopesana. Inobvumirwa kunwa 1 girasi rewaini, zvichida rakatsvuka zuva nezuva. Vodka, cognac uye doro rinofanira kubviswa.
Low Carbohydrates Zvokudya - Miti
Kuunganidza zvinhu zvezuva nezuva, zvakakosha kunzwisisa chii chinotenderwa kudya, uye chii chiri nani kubvisa zvachose. Nhamba yezvinhu zvakarambidzwa zvakagadzirwa zvinosanganisira mbatatisi, mabhanana, jisi inotapira, buns, confectionery. Nhamba yezvakabvumira zvinoshandiswa zvakakura zvikuru, izvi ndizvo zvaunogona kudya nechitsiko chakakosha-carb:
- nyama yakachena;
- hove;
- girasi saladhi, makomkoni, tomate, kabichi;
- nyemba;
- rice uye buckwheat;
- maapuro, michero yemarimi;
- mishonga yakakangwa nemukaka uye cheese.
Low-Carb Zvokudya Zvokurasikirwa Kwemafuro
Kuti unzwisise kuti iwe unogona sei kuzvidzivirira kuzvimiririra zuva rega rega, ngatitarirei kuronga kwekudya kwezuva rimwe. Muenzaniso wezvokudya zvakaderera-carb rinoratidzika seizvi:
- kudya kwekudya - 200 g cottage cheese nemaapuro;
- snack - mazambiringa mazambiringa kana kofi nesaga re skim cheese;
- chikafu - nyama yekuku yakabikwa uye saladi yemakango nemata;
- nyoka - yega-yogurt mafuta kana maji berries;
- Kudya - rizi rakagadzirwa nemiriwo, somuenzaniso, courgettes;
- nyoka -girazi ye yogiti yakagadzirwa.
Low carbohydrate diet rinoratidza kuti mukati mezuva rose munhu achanwa mvura, tee isingueened, iri nani. Kuwanda kwemvura hakugoni kuva pasi pemamiriyoni maviri, zvisinei kuti kuparadzaniswa kwemafuta akawanda hakuzoitiki. Mukuwedzera, nekushaiwa kwemvura, kuvhiringidzika kunogona kuitika, saka usaregeredza murairo uyu, zvisinei iwe uchakonzera kukuvadza kuhutano uye usabvisa makirogiramu akawandisa.
Low-carbohydrate ketogenic diet
Chirongwa ichi chokudya chakafanana neAtkins inowanikwa. Ketogenic kudya kunorema kunoratidza kuti munhu achangodya 5% chete yemakrohydrates, 20% mapuroteni uye 75% yezvokudya zvine mafuta. Zvokudya zvakadaro hazvikwanise kuteverwa nguva dzose, zvinokurudzirwa kuichengeta zvisingasviki mazuva manomwe, mushure mezvo iwe unofanira kutora nguva yemazuva 10-14. Vanachiremba havasi kukurudzira kushandisa iyi nzira pasina kutarisana.
Kune imwezve yakasiyana-siyana ye-low-carbohydrate diet yeiyo rudzi. Iyo inosanganisira kuti munhu wemazuva mashanu anoshandisa zvokudya pasi pegadziro rinorondedzerwa pamusoro (5% yehydrohydrates, 20% fiber, 75% yemafuta), uye mukati memazuva maviri anoshandisa chirongwa chechipiri. Iko kunosanganisira kuchinja kune kudya kunowanzozivikanwa. Iwe unofanirwa kudya kudya kwe-carbohydrates uye kuderedza kushandiswa kwemafuta. Iyi sarudzo inobvumirwa kushanda kwemwedzi 1, iva nechokwadi chekutaurirana nachiremba vasati vadzidza.
Low-Carb Diet Bernstein
Urongwa huno hwekudya hwakakurudzirwa kune avo vanotambura nechirwere cheshuga. Pakutanga, kudya kweBernstein kwakagadzirwa kuti kuderedze mamiriro evanhu vane chirwere ichi. Inobva pane imwecheteyo, kureva, kuderedza huwandu hwezvinyorwa zvemakinhydrates muzvokudya. Inokurudzirwa kuti idye zvisati zvasvika 50 g yemiti yakadaro, vamwe vanhu uye zvachose vanoderedza mugove wavo kusvika ku 30 g.
High-protein-low-carb diet
Mhando iyi yezvokudya yakafanana neyakasarudzika sarudzo. Kunyange zita- refu - mapuroteni ekudya kurasikirwa nekurema, inotaura kuti huwandu hwemafuta nemakhahydrates huchaderedzwa. Zvinofungidzirwa kuti chikamu cheprotheni michina chichava 75-80%, kushandiswa kwemvura kuchakura kusvika 2 malita pazuva. Carbohydrates muzvokudya ichaderedzwa kusvika 10-12%, uye mafuta kusvika 8-10%. Izvo zvinofanira kufungwa mupfungwa kuti kudya kwakadai kunogona kuva nemigumisiro yakaipa pamusoro pehutano, iwe unofanirwa kuongororwa mishonga usati wadya chikafu ichocho uye uone chiremba.
Low-carb fat diet
Izvi zvakasiyana-siyana zve ketogenic chikafu. Nzira yekushandisa kudya kwakadaro haipfuuri nemazuva makumi matatu, inofanira kutanga pakubvunzurudzwa nachiremba. Low-carbohydrate yakakura-mafuta kudya kunobva pamitemo inotevera:
- huwandu hwepuroteni hwakaderera kusvika pa25-30%;
- mugove wemakrohydrates inenge 15%;
- pane mafuta ndeye 55-60%.
Low-carbohydrates diet - contraindications
Mune zvimwe zvirwere, kushandiswa kwemhando ipi zvayo yezvokudya zvakadaro kunorambidzwa, urongwa hunosanganisira:
- itsvo zvirwere;
- chirwere chemwoyo;
- dysbiosis;
- chronic constipation.
Kunyangwe kana munhu asina zvirwere zvakadai, unofanira kunyatsocherechedza hutano hwako kana uchicherechedza chimwe chezvinhu zvekudya kwakadaro. Vanachiremba vanoti hupenyu hwehutano hunogona kukura zvakanyanya, nekuda kwekusaenzana mune zvekudya, saka zvakakosha kuziva kuti zviratidzo zvinoratidzei kudikanwa kwekusvibisa kambani uye kubvunza nyanzvi.
Kukuvadza zvakaderera-mabiko ekudya zvinogona kukonzera izvi:
- kutanga kwekumbirwa nekuda kwekushaya zvakakwana fibhesi mumenyu yezuva nezuva;
- matambudziko ane genitourinary system inokonzerwa nehuwandu hwemvura;
- kukanganisa kwemashure ehomoni, kuratidzirwa muchitarisiko chechigunha, kupererwa kwevhudzi, kumwedzi kusina kuwanikwa kwevakadzi.
Kana chimwe chezviratidzo izvi chikaitika, dzidzo inofanira kudziviswa, zvisinei kuti hutano huchawedzera kukura. Chimwe nechimwe chezvinhu izvi chinoratidza kuti munhu haana kukodzera kudya, uye inofanira kuchinjwa nokukurumidza. Vanachiremba vanotaurira vasati vatanga dhigiriji kuti vaongorore uye vanoongorora, kuitira kuti iwe unzwisise kuti kuderera kwemugidhi we-carbohydrates pamuviri kunoratidza uye kana izvi zvichiita kuti zvirwere zvionekwe.