Iyo Inononoka-Carb Kudya: Ongororo uye Nhungamiro

Zvemukati

• Chii chinonzi Chinononoka-Carb Kudya?
• Mitemo yeSlow-Carb Kudya
• Mutemo # 1: Dzivisa "Muchena" Makhahydrates
• Mutemo # 2: Idya zvakafanana Kudya Kushoma Zvakare uye zvakare
• Mutemo # 3: Usanwa Makori
• Mutemo # 4: Usadya Zvibereko
• Mutemo # 5: Tora Rimwe Zuva kubva pavhiki
• Ndezvipi Zvikafu Zvaungadya?
• Ndezvipi Zvekudya zvaunofanira Kudzivisa?
• 1. Zvibereko
• 2. Dairy
• 3. Fried Chikafu
• Zuva Rokubiridzira
• Kutsigira Supplements
• Policosanol
• Alpha-Lipoic acid
• Green Tea Flavanols
• Garlic wabvisa
• Kurudziro
• Pamusoro pezvikafu zvinobvumidzwa
• Pane Zvekudya Izvo Hazvitenderwe
• Zvishoma Zvishoma Zvikafu
• Matipi Ekudya
• Mararamiro Ekukurudzira
• Zvakanakira Kudya
• Kuderera kweSlow-Carb Kudya
• Kudya Kwekuenzanisira
• Unofanirwa Kuedza Iyo Inononoka-Carb Kudya?

Chikafu chinononoka-carb chakagadzirwa mu2010 naTimothy Ferriss, munyori webhuku Muviri wemaawa mana.

Ferriss anoti zvinoshanda pakukurumidza kuonda uye zvinoratidza kuti zvinokwanisika kurasikirwa nemafuta emuviri nekukwirisa chero cheizvi zvinhu zvitatu: kudya, kurovedza muviri kana rako rekuwedzera regimen.

Kufanana neketogenic yekudya, iyo inononoka-carb chikafu chinovakirwa pane yakanyanya kuderera kudya kwemakabohydrate.

Iyo hurongwa hwakavakirwa pamitemo mishanu yakakosha iyo inoraira izvo zvekutanga zvekudya. Muzhinji, zvinosanganisira kutora yakatemwa rondedzero yezvikafu kwemazuva matanhatu akateedzana, riine zuva remahara kamwe pasvondo.

Ichi chinyorwa chinotsanangura zvese zvaunoda kuti uzive nezve inononoka-carb chikafu.

Chii chinonzi Chinononoka-Carb Kudya?

Chikafu chinononoka-carb chinoenderana nemitemo mishanu, iyo inotaurwa nemunyori kuti iri nyore kutevedzera.

Kurerukirwa kwechikafu ichi kwakavakirwa pane iyo diki inoshanda dosi (MED) musimboti. Pfungwa iyi inorondedzerwa se “chipimo chidiki kwazvo chinogadzira zvaunoda.”

Mune mamwe mazwi, ndezvekuwana mhedzisiro mhedzisiro nekuita iwo mashoma huwandu hwebasa. Naizvozvo, chikafu ichi chinotarisa pakuteedzera mashoma marongero anovimbisa kubatsira muviri kuwedzera kugona kwayo kupisa mafuta uye kuonda.

Paunenge uchitevera kudya kwacho, unogona chete kudya kubva pane zvakabvumidzwa zvekudya kwemazuva matanhatu akateedzana. Zvino, une zuva rimwe pavhiki paunogona kudya chero chaunoda.

Pakati pemazuva ekudya, iwe unofanirwa kuzvimisikidza kuzvokudya zvina pazuva uye kudzivirira kunwa yakanatswa carbs, michero kana yakakwira-koriori zvinwiwa.

Chikafu chinononoka-carb chinongobatanidza mapoka mashanu ezvikafu zvikuru: mapuroteni emhuka, miriwo, nyemba, mafuta nezvinonhuwira. Kudya kwega kwega kunosanganisira zvakawanda sezvaunoda zvemapoka matatu ekutanga ezvikafu, pamwe zvidiki zvezviviri zvekupedzisira.

Pamusoro pezvo, chirongwa ichi chinoratidza kutora zvekudya zvinowedzera kubatsira kubatsira kuwedzera uremu maitiro. Zvisinei, izvi hazvisi zvekumanikidza.

Kufanana neketogenic yekudya, iyo inononoka-carb chikafu inoita kunge yakavakirwa pane fungidziro yekuti kudya mapuroteni mazhinji uye mashoma mashoma carbs kunogona kubatsira kuonda nekuwedzera kuparara kwemafuta kwesimba, kuwedzera manzwiro ekuzara uye kudzikisa mafuta zvitoro (, ).

Pfupiso Chikafu chinononoka-carb chinoita kuti iwe udye zvakanyanya sezvaunoda zvezvikafu zvinobvumidzwa kwemazuva matanhatu evhiki, kudya zvina pazuva. Kwezuva rimwe chete revhiki, wakasununguka kudya chero chaunoda. Kudya uku kunoti kunobatsira kuonda nekuwedzera kuputsika kwemafuta nekusimudzira manzwiro ekuzara.

Mitemo yeSlow-Carb Kudya

Kudya kunononoka-carb kunoenderana nemitemo mishanu yakatwasuka.

Mutemo # 1: Dzivisa "Muchena" Makhahydrates

Kudya uku kunoda kudzivirira chero "machena" makabhohaidhiretsi.

Izvi zvinosanganisira ese marudzi eakagadziriswa makabhohaidhiretsi anogadzirwa neupfu hwakanatswa, kusanganisira pasita, chingwa uye zviyo.

Kana iwe uri kutsvaga kuwedzera simba, iwe unobvumidzwa kudya izvi zvekudya mukati memaminitsi makumi matatu ekupedza kuramba-kudzidzira kurovedza. Nekudaro, kana iwe uchida kudzikira uremu, iwe unofanirwa kudzivirira izvo zvekudya zvachose mukati mekudya kwemazuva.

Mutemo # 2: Idya zvakafanana Kudya Kushoma Zvakare uye zvakare

Musiki weichi chikafu anoti kunyangwe hazvo paine zviuru zvechikafu zviripo, pane zvishoma chete zvechikafu izvo zvisingakonzere iwe kuti uwedzere uremu.

Pfungwa iyi kusanganisa uye kuenzanisa chikafu chinotenderwa kubva kuboka rega rega rezvikafu kuvaka chikafu nekudzokorora kudya uku mazuva ese.

Mutemo # 3: Usanwa Makori

Kudya uku kunokurudzira kunwa mvura yakawanda zuva rese. Zvimwe zvinwiwa zvinwiwa zvinosanganisira tii isina kutapira, kofi kana chero chimwe chinwiwa chisina macalorie.

Hwaro hwemutemo uyu ndewekuti zvinwiwa zvinopa hushoma kukosha kune hutano. Naizvozvo, iyo dhayeti inoratidza kuti iwe unongowana macalorie ako kubva kune zvinovaka muviri chikafu, kwete zvinwiwa.

Mutemo # 4: Usadya Zvibereko

Kunyangwe hazvo michero iri yehunyanzvi chikamu chekudya kwakaringana, iyo inononoka-carb chikafu inoratidza kuti michero haibatsire kana iwe uchiedza kudzikisa huremu.

Pfungwa iyi yakavakirwa pachokwadi chekuti fructose, shuga iri muzvibereko, inogona kunonoka kuonda nekuwedzera mwero wemafuta eropa uye kudzikira kwesimba rinopisa mafuta.

Mutemo # 5: Tora Rimwe Zuva kubva pavhiki

Chikafu chinononoka-carb chinokutendera iwe kusarudza zuva rimwe chete pasvondo paunogona kudya chero chaunoda.

Pazuva rino, haufanire kutevedzera chero mimwe mitemo. Saka nekudaro, izvi zvekudya-chero chinhu zuva rakagadzirirwa kuti iwe ugamuchire mune chero chikafu uye zvinwiwa zvaungave uchishuwira usingatyi kuwana huremu hwese kumashure.

Pfupiso Kudya kunononoka-carb kunoenderana nemitemo mishanu yakakosha: dzivisa "chena" carbs, dzokorora chikafu chakafanana, usanwa macalorie, usadya michero uye utore zuva rimwe chete pasvondo.

Ndezvipi Zvikafu Zvaungadya?

Kudya uku kwakavakirwa pamapoka echikafu mashanu: mapuroteni, nyemba, miriwo, mafuta nezvinonhuwira.

Mukati memapoka aya, chikafu chinongotaura zvekudya zvishoma zvinotenderwa. Zvinoenderana nemugadziri wezvikafu, iyo sarudzo iwe yaunofanira kusarudza kubva pairi, zvinowanzoita kuti utsauke pakudya kana kurega.

Pazasi pane runyorwa rwezvikafu zvinobvumidzwa pane inononoka-carb chikafu:

Mapuroteni

• Mazai machena ane 1-2 mazai akazara
• Huku zamu kana chidya
• Nzombe, ndoda huswa
• Hove
• Nyama yenguruve
• Lactose-yemahara, isingafadzi whey protein poda

Mbesa

• Idare
• Nyemba nhema
• Pinto bhinzi
• Bhinzi dzvuku
• Soybeans

Muriwo

• Sipinachi
• Cruciferous miriwo senge broccoli, Brussels inomera, cauliflower uye kare
• Sauerkraut uye kimchi
• Asparagus
• Peas
• Bhinzi dzakasvibirira

Mafuta

• Ruomba
• Maorivhi emafuta ekudzivirira-kupisa
• Yakabatwa kana oiri yemacadamia yekubika-kupisa kupisa
• Nuts dzakadai semamondi
• Ghee
• Creamer - isina dairy uye 1-2 mashupuni (5-10 ml) pazuva

Zvinonhuwira

• Munyu
• Garlic munyu
• Yakachena truffle yegungwa munyu
• Herbs

Pfupiso Kudya kunononoka-carb kunoisa pazvikamu zvishanu zvekudya: mapuroteni, nyemba, miriwo, mafuta nezvinonhuwira. Inokurudzira kuti iwe uve nezvakawanda sezvaunoda zvemapoka matatu ekutanga uye zvidiki zvidiki zvezviviri zvekupedzisira.

Ndezvipi Zvekudya zvaunofanira Kudzivisa?

Kudya kunononoka-carb kunopa chete zvekudya zvishoma zvaunogona kudya zvakanyanya uye kazhinji sezvaunoda. Nekudaro, iyo zvakare inoratidza zvimwe zvekudya zvekudzivirira panguva yekurema uremu maitiro uye nekusingaperi mumashure.

Pazasi pane zvimwe zvekudya chikafu ichi chinokurudzira kuti urege kudya:

1. Zvibereko

Sezvo mutemo nhamba yechina inoti, michero haibvumirwe mune inononoka-carb chikafu.

Zvibereko zvine fructose, shuga iri nyore inogona kuwedzera huwandu hwemafuta eropa, zvinoenderana nechikafu chinononoka-carb.

Pamusoro pezvo, chikafu chinoratidza kuti fructose inogona kusimudzira kunwa kwesimbi muvanhu uye nekudzikisa huwandu hwemamwe maminera senge mhangura.

Naizvozvo, chikafu chinokurudzira kuti urege kudya chero muchero kana kunwa muto wemichero pamazuva ekudya. Nekudaro, iwe unogona vachiri kuvadya pazuva rekubiridzira.

2. Dairy

Dairy haina kukurudzirwa pane inononoka-carb chikafu.

Kudya uku kunotsanangura kuti kunyangwe hazvo zvigadzirwa zvemukaka zvine yakaderera glycemic index, izvo zvinoita kuti insulini yako ikwire, izvo zvinoita sekunge zvinokuvadza kuonda.

Kudya kwacho kunoti spike mu insulin yakakonzerwa nemukaka yakafanana neiyo yechingwa chena. Nechikonzero ichi, chirongwa ichi chinotaura kuti zvakanaka kudzivirira mukaka mukati memazuva ekudya.

Kunyange zvakadaro, kottage chizi inobvumidzwa pane inononoka-carb chikafu. Munyori wezvekudya uyu anoti ine huwandu hwakawanda hweprotein kasino uye nemazinga akadzika ereactose kupfuura zvimwe zvigadzirwa zvemukaka.

3. Fried Chikafu

Chikafu chinononoka-carb hachibvumidze chero chikafu chakakangwa kuti chishandiswe pamazuva ekudya.

Chikafu chakabikwa pano neapo chinobikwa nechimedu chechingwa, izvo zvisingatenderwe mukudya. Zvakare, chikafu chakakangwa chakakwirisa macalorie uye kazhinji chinodzikira mukukosha kwehutano.

Pfupiso Chikafu chinononoka-carb hachibvumidze michero, mukaka kana chero chikafu chakakangwa pamazuva ekudya. Zvisinei, iwe unogona kuwana izvi zvekudya panguva yemahara kana "yekubiridzira" mazuva.

Zuva Rokubiridzira

Pane iyo inononoka-carb chikafu, iyo "cheat zuva" inoitirwa kurerutsa kusagadzikana kwepfungwa kunowanzo kuuya nekudya.

Pamusoro pezvo, pfungwa yacho ndeyekuti kusuduruka kubva pakuronga kwakasimba kwezuva, panguva iyo iwe yaunogona kudya zvakanyanya sezvaunoda zvechikafu chero chipi zvacho, zvinogona kubatsira kudzivirira mwero wako wemagetsi kuti usanonoka. Ichi chiitiko cheparutivi chinogona kukonzerwa nekurambidzwa kwenguva refu kwecaloric.

Pazuva rino, haufanire kuverenga macalorie kana kunetseka nezve izvo zvaunodya, kusanganisira zvinwiwa zvinodhaka.

Sezvineiwo, pane humbowo hwekuti kubiridzira mazuva kana "kunonoka" kunogona kubatsira kuonda.

"Refeed" inoreva chinguva chipfupi panguva iyo kudya kwecaloriki kuri pamusoro kupfuura zvakajairwa ().

Humwe humbowo hunoratidza kuti mafirita anogona kukurudzira huwandu hwemagetsi uye kuwedzera huwandu hweropa rehomoni leptin, iyo inogona kudzikisira nzara (,).

Uyezve, zvinoita sekunge kudya mamwe ma carbs panguva yekutsvagisa kunogona kuwedzera kuwedzera mwero weleptin (,).

Muchokwadi, ongororo yakaratidza kuti kwemazuva matatu emahydrohydrate kuwandisa kunogona kuwedzera leptin kuwanda ne28% uye simba rekushandisa ne7% ().

Iyo inononoka-carb kubiridzira zuva rinoshandiswa kune ayo epfungwa mabhenefiti, pamwe nekukanganisa kwayo pamahormone shanduko ayo anogona kuramba achikurudzira kuonda.

Pfupiso Kudya kunononoka-carb kunobvumira zuva rimwe chete pasvondo panguva iyo iwe yaunogona kudya zvakanyanya sekuda kwako chero chikafu. Izvi zvinovakirwa pachokwadi chekuti zvadzora zvinogona kubatsira kuwedzera leptin kuwanda uye metabolic chiyero.

Kutsigira Supplements

Kudya kunononoka-carb kunoratidza vateveri vayo kutora zvimwe zvekudya zvinowedzera.

Tichifunga kuti chikafu ichi chinogona kukonzera kurasikirwa kwemvura yakawandisa, zvinokurudzirwa kuti uzadze ma electrolyte akarasika neanotevera ekuwedzera:

• Potassium: 99-mg mapiritsi nekudya kwega kwega
• Magnesium: 400 mg pazuva, pamwe ne500 mg usati warara kuvandudza kurara
• Calcium: 1,000 mg pazuva

Iyo inononoka-carb chikafu inoratidza ina yekuwedzera zvinowedzera izvo zvinogona kubatsira iyo yekuremerwa kurasikirwa maitiro:

• Policosanol: 20-25 mg
• Alpha-lipoic asidhi: 100-300 mg
• Green green flavanols (decaffeinated): Inofanira kunge iine 325 mg yeepigallocatechin gallate (EGCG)
• Garlic yakabudiswa: Angangoita 200 mg

Iyi regimen yekudyiwa inokurudzirwa mazuva matanhatu pavhiki, iine vhiki yekubva pamwedzi miviri.

Iyo dosing yezuva nezuva inotaridzika seiyi:

• Usati wadya mangwanani: Alpha-lipoic acid, green tea flavanols uye gariki yakatorwa
• Tisati tadya masikati: Alpha-lipoic acid, green tea flavanols uye gariki yakatorwa
• Usati wadya: Alpha-lipoic acid, green tea flavanols uye gariki yakatorwa
• Usati warara: Policosanol, alpha-lipoic acid uye gariki yakatorwa

Pazasi pane tsananguro pfupi yekuti nei izvi zvinowedzera zvinogona kubatsira uchitevera chikafu ichi:

Policosanol

Policosanol idoro rinobviswa pamiti yemiti yakatorwa munzimbe, wakisi, zviyo uye zvimwe zvekudya ().

Iyi yekuwedzera yakaratidzirwa kuwedzera zvakanyanya mazinga e "akanaka" HDL cholesterol uye yakazara cholesterol. Pamusoro pezvo, ongororo yakaratidza kuti policosanol inogona kubatsira kudzikisa huwandu hwe "yakaipa" LDL cholesterol neinenge 23% ().

Policosanol yakaratidzirwawo kuva yakachengeteka uye inoshivirirwa zvakanaka nevatori vechidzidzo ().

Alpha-Lipoic acid

Alpha-lipoic acid (ALA) yakaratidzirwa kuve ine simba antioxidant inobatsira pakurasikirwa nehuremu (,).

Kudya kunononoka-carb kunoratidza kuti ALA inobatsira mukudzikira uremu nekusimudzira kunwa kwemakabohydrate mumhasuru uye chiropa, sezvo vangangoshandurwa kuita mafuta.

Muchokwadi, ongororo yakaratidza kuti vanhu mazana matatu nemakumi matatu vakafutisa vakarasikirwa nehuremu hwakakura mushure mekutora 1,200-1,800 mg yeAlla pazuva kwemavhiki makumi maviri ().

Green Tea Flavanols

Epigallocatechin gallate (EGCG) ndiyo yakanyanya kuwanda uye yakakosha antioxidant inowanikwa mune green tii.

EGCG yakaratidzirwa kubatsira kuonda nekuvandudza kugona kwemuviri kupisa macalorie nekuwedzera thermogenesis (,).

Skeletal mhasuru inoshandisa glucose yesimba, uye EGCG inoita kunge inowedzera maitiro aya. EGCG yakaratidzirwa kuwedzera huwandu hweglucose inotakura mhando 4 (GLUT-4) mamorekuru mumasero, anounza glucose mavari ().

Zvakare, EGCG yakaratidzirwa kukurudzira kufa kwemafuta maseru, zvichibatsira nekuremerwa uremu ().

Garlic wabvisa

Garlic yakaburitsa ine zvikamu zviviri zvinoitisa hutano hwayo: allicin uye s-allyl cysteine ​​(SAC). SAC inogadzikana uye iri nani kunyudzwa nemuviri kupfuura allicin (,,).

Garlic yakaburitswa yakaratidza kuve ine simba antioxidant inoshanda pakubvisa cholesterol uye shuga zveropa (,).

Kudya kunononoka-carb kunoratidzawo kuti garikubvisa dhayeti kunobatsira panguva yechirongwa kuti usadzorerezve mafuta.

Muchokwadi, kutsvagisa kunoratidza kuti gariki yakatorwa, kunyanya yakatemwa gariki, inogona kubatsira kudzikisa huremu uye kudzivirira kuwedzera kwemafuta emuviri kana ichibatanidzwa ne12-vhiki rekurovedza regimen ().

Pfupiso Kudya kunononoka-carb kunokurudzira kudzoreredza ma electrolyte ane calcium, magnesium uye potasiamu zvinowedzera. Izvo zvakare zvinoratidza kushandisa policosanol, green tea flavanols, garlic mushoma uye alpha-lipoic acid.

Kurudziro

Pese Muviri wemaawa mana bhuku, Ferriss inopa mamwe mazano anogona kubatsira kuwedzera mikana yekunamatira kuchirongwa munguva refu-uye kuona mhedzisiro.

Inopawo dzimwe mhinduro kumatambudziko akajairika uye nemibvunzo yaungave nayo munzira.

Pamusoro pezvikafu zvinobvumidzwa

• Idya maveggies ako: Zadza nemiriwo inobvumidzwa senge sipinashi, broccoli uye asparagus.
• Idya mafuta ane hutano: Kudya uku kunokurudzira kuwedzera mafuta muzvokudya zvako nekudya mafuta ane hutano. Izvi zvinogona kubatsira kudzivirira kuwedzera kweshuga yeropa.
• Zvidiki zvidiki zvekudya zvinwiwa zvinwiwa zvakanaka. Nepo zvinwiwa zvine ma-calorie akawanda zvisingakurudzirwe, kudya kwacho kunokutendera kuti usanwe anodarika maawa gumi nematanhatu (450 ml) echikafu chesoda pazuva.
• Waini tsvuku zvakanaka: Kudya kwacho kunokutendera kuti unwe anosvika magirazi maviri ewaini tsvuku pazuva pazuva rekudya, kunyanya akaomeswa marudzi.
• Inwa zvaunoda pazuva rekubiridzira: Unogona kunwa chero mhando uye huwandu hwezvinwiwa zvinodhaka pazuva rako rekubiridzira.
• Chikafu chakaomeswa kana chekakeni zvakanaka: Chikafu chakachengetedzwa uchishandisa chero nzira chinotenderwa.
• Nyama haina kudikanwa: Kana iwe uri ovo-lacto miriwo, iwe uchiri kugona kutevedzera chikafu. Kunyangwe nyama ichikurudzirwa zvakanyanya, haidiwe.

Pane Zvekudya Izvo Hazvitenderwe

• Hapana michero inobvumidzwa, kunze kwemadomasi nemaavocado: Kunwiwa kweavocado hakufanirwe kudarika anopfuura 1 mukombe (150 gramu) kana kudya kamwe pazuva.
• Zvikafu zvishoma hazvikurudzirwe: Kana iwe uri kudya zvikamu zvakakura zvakakwana pakudya kwemana kudya pazuva, haufanire kunge uine nzara yezvikafu zvishoma. Nekudaro, kana iwe uchine nzara uye uchifanira kunge uine chidyo, idya chidiki chikafu chine protein chete, kana protein uye miriwo.
• Dairy haina kubvumidzwa: Zvisinei, kottage cheese ndiyo yakasarudzika.

Zvishoma Zvishoma Zvikafu

• Edza almond kana nzungu ruomba usati warara: Kana ukaita nzara usati warara, unogona kudya maspuniji 1-2 (15-30 ml) earmond butter kana nzungu ruomba. Edza kusarudza kubva pane zvigadzirwa zvine maarumondi kana nzungu sechinhu chavo chete, pasina zvinowedzera.
• Edza nyowani-yakasvinwa muto wemononi usati wadya: Izvi zvinogona kubatsira kudzikisa mashuga eropa rako. Dzivisa kushandisa muto wemurimu-watengwa muchitoro, uyo wawedzera shuga uye zvinodzivirira.
• Shandisa sinamoni: Uchishandisa sinamoni, kunyanya Saigon sinamoni, panguva yekudya inogona kubatsira kudzikisa mashuga eropa rako mushure mekudya.
• Bhinzi dzinogona kukonzera kusagadzikana mudumbu senge gasi: Kuti udzivise izvi, chikafu chinoratidza kudhonza mvura yese kubva mumabhinzi akakwenenzwa. Kana ukasarudza kushandisa bhinzi yakaoma, zvinokurudzirwa kuti unyike mumvura husiku hwese usati wabika.

Matipi Ekudya

• Nguva yekudya yakakosha: Zvinoenderana nechikafu chinononoka-carb, chisvusvuro chinofanira kudyiwa mukati meawa rekumuka. Mushure mekudya kwekuseni, chikafu chinofanira kupatsanurwa kunze kwemaawa mana kuparadzaniswa. Nekudaro, izvi zvinoenderanawo nehurongwa hwako hwekurara.
• Chengetedza chikafu-chakakora chikafu iwe chaunogona kunge uchidya zvakanyanya: Kunyangwe hazvo chikafu senzungu, nut butters uye hummus zvichibvumidzwa pane inononoka-carb chikafu, vanhu vanowanzozvidya, vachiwedzera zvisina basa macalorie. Naizvozvo, ivo vanofanirwa kuve neyakaganhurirwa zvakanyanya sezvinobvira.
• Wana mapuroteni akakwana pakudya kwese. Zvinokurudzirwa kudya angangoita magiramu makumi maviri epuroteni pakudya kwoga kwoga uye magiramu makumi matatu epuroteni pakudya kwemangwanani.
• Idya chikafu chizere nemapuroteni, kunyangwe pazuva rekubiridzira: Kunyangwe iwe uchibvumidzwa kudya chero chaunoda pazuva rako rekubiridzira, zvinokurudzirwa kuti uchiri kudya magiramu makumi matatu emapuroteni pakudya kwemangwanani.
• Tora nguva yako patafura: Kudya kunoratidza kudya zvishoma uye kutora makumi matatu maminetsi kuti udye kudya kwako. Izvi zvakare zvinobatsira kudzikisira yako glycemic mhinduro kuchikafu chaunodya.
• Idya kusvikira iwe uchinzwa uzere: Usaverenge macalorie. Asi, idya kusvikira waguta.
• Vanopa veggies eresitorendi carbs: Gara uchidya muriwo nebhinzi pachinzvimbo chemacarhydrate semupunga nepasta paunenge uchidya kunze.

Mararamiro Ekukurudzira

• Zvichengete zvakapfava kana iwe uri mukumhanya: Zvekudya zvekutanga semazai, tuna yemumagaba, maveji echando uye bhinzi dzemumagaba zviri nyore kushanduka chikafu chinokurumidza.
• Gadzirira rwendo: Iwe unogona kutora zvimwe zvekuenda-kuenda senge tuna muhombodo, nzungu kana protein protein nemvura. Zvekare, edza kuzvichengeta zviri nyore. Zvisinei, mune nyaya yekuti hapana chikafu chinotenderwa chiripo, chirongwa chinoti zviri nani kusarudza nzara pane kutsauka kubva kuchikafu.
• Usashandise zvakanyanya: Ichokwadi kuti kugara uchirovedza muviri kwave kwakabatana nekudzikisa huremu. Nekudaro, chikafu ichi chinoratidza kuti kana iwe uchidya chikafu chakakodzera, iwe unongofanirwa kushandira kunze kaviri kana katatu pavhiki kwemaminitsi makumi matatu.
• Kutanga zvishoma: Kana iwe uchinzwa kukurirwa nezvakawanda zvekudya uye mararamiro ehupenyu panguva imwe chete, tanga zvishoma. Semuenzaniso, zvipire kudya kudya kweprotein-kwakapfuma kwemangwanani mukati memaminitsi makumi matatu mushure mekumuka. Iwe unogona zvishoma nezvishoma kuvaka mimwe mitemo mune yako maitiro kana iwe uchinge wasununguka kugadzikana.

Pfupiso Ichi chitsauko chinoratidzira zvimwe zvakanangana nezano zvinogona kubatsira kuwedzera mikana yako yekubudirira pane inononoka-carb chikafu.

Zvakanakira Kudya

Kudya kunononoka-carb kunogona kuve nyore kutevedzera, sezvo kuchingobatanidza zvinhu zvishoma zvekudya uye iine chete mitemo shanu yakajairwa yekutevera.

Vanotsigira chikafu vanoti kudzivirira chikafu chinosimudzira kuchengetera mafuta inzira inoshanda yekupisa mafuta nekukurumidza.

Kudya kwacho zvakare kunosanganisira mamwe matekinoroji ekubatsira kusimudzira yako metabolic rate uye mafuta-kupisa simba. Semuenzaniso, chikafu chinokurudzira kudya mapuroteni-akapfuma mangwanani emangwanani mukati meawa yekumuka.

Humwe humbowo hunoratidza kuti kudya mapuroteni-akapfuma mangwanani emangwanani anogona kubatsira nekudzikisa huremu nekudzivirira kuchengetwa kwemafuta, kuwedzera manzwiro ekuzara uye kudzikisa kudya kwekoriori zuva rese. Izvo zvinogona zvakare kubatsira kusimudzira zvirinani shuga zveropa muvanhu vane mhando 2 chirwere cheshuga (,).

Iyo inononoka-carb chikafu yakafanana neye ketogenic kudya nekuti inoda yakaderera kwazvo makabhohaidhiretsi kudyiwa uye yakawedzera mapuroteni kudya. Idzi dhayeti dzinomanikidza muviri kuchinjanisa nekushandisa mafuta sosi yekutanga sosi, nekudaro zvichibatsira nekurasikirwa nemafuta (,).

Zvakare, zvikafu zvine mapuroteni mazhinji zvakaratidzirwa kuwedzera kushandiswa kwesimba, kuchengetedza huremu hwemuviri uye kudzivirira huremu kuwanazve (,).

Zvakare, zvinoita sekukamudzira dzakasiyana siyana dzezvikafu zvinobvumidzwa panguva yekureruka chirongwa kunogona kubatsira vanhu kutora mashoma macalorie uye kuchengetedza kwenguva refu-kurema kurasikirwa ().

Kudya kunononoka-carb kunodzivirirawo kudyiwa kweshuga chikafu. Kukamura kudya kweshuga, kusanganisira zvinwiwa zvine shuga, kunogona kubatsira iwe kudzikisa yako calorie yekudyiwa uye nekuwedzera rubatsiro rwehuremu (,).

Uyezve, kuva nezuva remahara pasvondo iro raunodya rakawandisa koriori kunogona kubatsira mukusimudzira kupisa kwemafuta uye kudzora nzara (,).

Pakati pese, iyo inononoka-carb chikafu chinoratidzika kunge chakavakirwa pamatanho anoshanda akaratidzirwa kukurudzira kuonda uye kuwedzera kupisa kwemafuta uye kunzwa kwekuzara.

Pfupiso Kudya kunononoka-carb kunoratidzira maitiro uye maitiro akaratidzirwa kukurudzira kuonda. Izvi zvinosanganisira kuwedzera mapuroteni kudya, kudzora kudya kweshuga uye kushandisa nzira yekubiridzira yezuva.

Kuderera kweSlow-Carb Kudya

Kudya kunononoka-carb hakuite kunge kune chero akakosha mhedzisiro.

Nekudaro, kuderera kwehuwandu hwekudya kunogona kukonzera kushomeka kwesimba uye kuwedzerwa chishuwo kune vamwe vanhu. Izvi zvinogona kudzivirirwa nekudya mapuroteni akakwana pakudya kwega kwega nekunwa mvura yakawanda.

Pamusoro pezvo, nekuti chikafu chinononoka-carb chinokurudzira kudzivirira michero nemimwe miriwo, zvinogona kudzora kudya kwako kwemavhitamini, zvicherwa uye zvimwe zvinovaka muviri zvakaita seanorwisa antioxidants ().

Saizvozvowo, kusadya michero uye miriwo ine fibrous nguva nenguva kunogona kudzora yako fiber yekudya, izvo zvinogona kutungamira mukubatira mune vamwe vanhu ().

Uyezve, kudya huwandu hwakawanda hwemapuroteni emhuka uye kudzikisira chikafu chine makabhohaidhiretsi kunogona kuburitsa kunyanyisa kwemvura uye pamwe kunogona kukanganisa muyero wemagetsi ().

Naizvozvo, sekukurudzira kunoitwa nedhayeti, zvakakosha kuti udzore mwero wemagetsi nekutora calcium, magnesium uye potasium zvinowedzera, kana kuburikidza nezvikafu zvine hupfumi mune izvi zvicherwa.

Pfupiso Chikafu chinononoka-carb hachifanirwe kuburitsa chero mhedzisiro huru. Nekudaro, nekuda kweimwe yezvirambidzo zvekudya zvinokurudzirwa nechikafu ichi, vanhu vanogona kusangana nekushomeka kwemavhitamini, zvicherwa, antioxidants uye faibha zviri mune izvi zvekudya.

Kudya Kwekuenzanisira

Chikafu chinononoka-carb chinokurudzira kuti iwe udzore chikafu chako zvakanyanya sezvinobvira.

Pfungwa ndeyekuti kutsauka pane zvekutanga zvekudya kunogona kudzikisira mikana yako yekunamatira kuchikafu uye kubudirira.

Heano mamwe mazano ezvokudya zvaunogona kudzokorora kana kusanganisa-uye-kuenderana.

Kudya kwemangwanani

• Mazai maviri epakati, 1/2 mukombe (86 gramu) bhinzi nhema, 2 tbsp (30 ml) chunky salsa uye hafu yekotapeya
• Shake ine 30 gramu epuroteni poda nemvura
• Mazai matatu uye zvidimbu zviviri zveTurkey bacon

Kwekudya kwemasikati

• Saladi inogadzirwa neimwe avocado, mazai maviri akaomeswa, imwe tomato iri pakati nepakati, zvidimbu zviviri zvakabikwa zvebhekoni nejusi kubva kune rimwe remoni wedge.
• Tuna saladi nesipinashi uye chero mimwe miriwo
• Fajita saladi ine guacamole uye bhinzi nhema

Kudya kwemanheru

• Hove dzakakangwa, nyama inodziya uye mairi bhinzi
• Rotisserie huku, parutivi rweoliflower yakasanganiswa uye bhinzi nhema
• Nguruve chiuno, broccoli uye nyemba

Pfupiso Aya mazano ezvokudya pamusoro apa anofanirwa kusanganiswa uye kuenzaniswa uye kudzokororwa kazhinji. Zvinoenderana neanononoka-carb chikafu, kudya izvo zvakafanana zvekudya nekudzokorora zvinogona kukubatsira kunamatira kuchikafu uye kurasikirwa uremu.

Unofanirwa Kuedza Iyo Inononoka-Carb Kudya?

Vanotsigira chikafu chinononoka-carb vanoti chinoshanda pakurasikirwa nehuremu. Iyo yakavakirwa pamitemo mishanu iyo inoratidza kuti inogona kubatsira kuwedzera yako metabolic rate uye kudzivirira mafuta ekuchengetedza.

Kudya uku kunokurudzira kudzivirira kunwiwa kwecarbs seshuga uye zviyo uye pachinzvimbo kunosimudzira kudya kwakanyanya kweprotein, miriwo uye nyemba.

Inokurudzirawo zuva rimwe chete revhiki remahara, panguva yaunogona kudya chero chaunoda.

Kazhinji, chikafu ichi chinoratidzika kunge chiri nyore kuteedzera kune avo vari kutsvaga kushaya huremu uye vanodya zvakachena, sezvo ichikurudzira chete chikafu chakaganhurirwa uye chikafu chiri nyore kugadzirira.

Pamusoro pezvo, iwo maitiro anoshanda mune chikafu ichi akaratidzirwa kukurudzira kuonda, kusimudzira kupisa kwemafuta uye kuwedzera kuguta.

Chinhu chakanyanya kudzikira pakudya ndechekuti inoganhurira mapoka maviri ezvikafu zvine hupfumi - michero nemukaka. Nechikonzero ichocho, zvinogona kusakwanira vanhu vane zvikafu zvinovaka muviri, zvakaita sevatambi.

Zvese mune zvese, iyo inononoka-carb chikafu inoita kunge isingaburitse yakakosha mhedzisiro. Naizvozvo, kana iwe uchifunga kuti unogona kunamatira kuchirongwa kwenguva refu, chikafu ichi chingave iri nyore nzira yekudurura mamwe mapaundi.