Indlela Idla kahle, Lose Weight futhi Zizwe Awesome Every Day

 

Angiyithandi ukubeka ilebula ku iseluleko sami wezokudla. Kusekelwe ukucwaninga kwesayensi, hhayi imithetho yokuziphatha, inkolo noma umbono ebese sinawo lokho ukudla okunempilo kufanele ube njengawo.
Kodwa uma ufuna liyeyibule, bakubize a “okuphansi-Carb, Real-Food” Ukudla based (LCRF).

Khuyini “okuphansi-Carb, Real-Food” Ukuthini?

Ake ngiqale ngokuchaza kancane kwetheminoloji.

Ukudla ongaphakeme-carbohydrate  kwehlisa ushukela kanye nesitashi, kufakwe endaweni yawo ukudla okunothe amaprotheni namafutha okunempilo.
“Ukudla Real”  kusho ukukhetha ukudla abantu kwadingeka ukufinyelela kulo kwemvelo. Okwenziwe, ukudla ezingathembekile ezenza ngokuphambene nemvelo amakhemikhali yokufakelwa ayagwenywa.

LCRF akuyona “Ukudla.” Kuyinto indlela yokudla, indlela yokuphila ushintsho lusekelwe ebufakazini inhlamvu ngokwesayensi.
Kuyinto indlela yokudla esigcizelela ukudla abantu ziye zashintsha ukudla amakhulu ezinkulungwane zeminyaka, phambi linemibhikisho ezolimo kanye nezezimboni.
Lolu hlobo lokudla is neshaya ukusebenza kangcono kunokuba ekudleni ephansi fat namanje Kunconywa emhlabeni wonke.

Okungamelwe Yidla

Kufanele kukhawulwe ukudla okulandelayo.

  • Ushukela: Kungezwe ushukela umlutha, fattening futhi imbangela ehamba phambili izifo ezifana yokukhuluphala, isifo sikashukela kanye nesifo senhliziyo (1, 2, 3, 4, 5, 6).
  • Izinhlamvu: Gwema okusanhlamvu uma udinga ukuba anciphise umzimba, ezihlanganisa nesinkwa ne-pasta. Gluten okusanhlamvu (ukolweni, apelwe, ibhali kanye rye) are ngcolile (7, 8, 9, 10, 11). Okusanhlamvu abanempilo like irayisi kanye oats kukhona okuhle uma awudingi ukuba ulahlekelwe isisindo.
  • Imbewu kanye zemifino amafutha : uwoyela Soybean, uwoyela corn kanye nabanye. Lezi okwenziwa amafutha nge inani eliphezulu lika Omega-6-fatty acid, okuyinto ziyingozi okwedlula (12, 13, 14).
  • Trans amafutha: amafutha amakhemikhali Ushintshe ezimbi kakhulu zempilo. Found kwezinye ukudla okwenziwe (15, 16, 17).
  • Okokunandisa yokufakelwa: Naphezu kokuba ikhalori khulula, izifundo elibukelayo ukukhombisa ukuhlanganisa ukukhuluphala nezifo ezihlobene (18, 19, 20). Uma kudingeka ukuba usebenzise okokunandisa, khetha Stevia.
  • “Ukudla” futhi “ephansi fat” imikhiqizo: Eziningi zalezi “ukudla impilo” akuzona enempilo nhlobo. Avame okungokwemvelo kufanele ihambe kusetshenzwe futhi neziphuzo ezigcwele ushukela noma okokunandisa yokufakelwa. Isiraphu agave nje nakuba sisibi ushukela.
  • Ukudla kakhulu kusetshenzwe: Ukudla okwenziwa kakhulu ngokuvamile liphansi e izakhi kanye okusezingeni eliphezulu e amakhemikhali okungenamsoco futhi ingeyona engokwemvelo.
    Kumele ufunde isithako uhlu. Uzoba umangale ngezinye inani “ukudla impilo” okungaqukatha ushukela, ukolweni nezinye izithako eziyingozi.

Ukudla Okunempilo Sokudla

Kufanele udle zemvelo, ukudla ezingacubunguliwe ukuthi abantu zofuzo bazivumelanisa ukudla. Ucwaningo luveza ukuthi ukudla okunjalo iyindlela enhle impilo (21, 22, 23, 24).

Kubantu enempilo ababonisa futhi akudingeki ukuba anciphise umzimba, kukhona nhlobo isizathu efakazelwe ukugwema nezilimo eziyizigaxa efana namazambane futhi ubhatata, noma kunempilo non-gluten okusanhlamvu efana oats nelayisi.

Uma ukhuluphele noma unezinkinga umzimba (HDL ongaphakeme, high LDL cholesterol, triglyceride, belly fat, njll) kufanele ubeke umkhawulo zonke okune-carb (25, 26).

  • Inyama: Inyama yenkomo, iwundlu, inyama yengulube, yenkukhu, njll Abantu badlile inyama amakhulu ezinkulungwane zeminyaka. inyama ezingaqubunguliwe kuhle kuwe, ikakhulukazi uma izilwane bedla okumnandi yemvelo (efana yenkomo kusuka izinkomo utshani ezikhuluphalisiweyo).
  • Fish: Fish mkhulu. enempilo kakhulu ngaleyo ndlela egcwalisa futhi e-omega-3 okunamafutha acid kanye nezinye izakhi. Kufanele udle izinhlanzi (mhlawumbe okunamafutha inhlanzi efana salmon) njalo ngesonto.
  • Amaqanda: Amaqanda phakathi ukudla okunomsoco kakhulu kule planethi. Isikhuphasha ingxenye okunomsoco kakhulu futhi abaphile. Omega-3 amaqanda ezikahle.
  • Imifino: Iqukethe fibre futhi eziningi izakhi ezibalulekile ukuze umzimba womuntu. Yidla imifino nsuku zonke.
  • Izithelo: Yandisa ezihlukahlukene, lizwakale limnandi, okulula ukulungiselela kanye okune-fibre no-vithamini C. Zissese kuhle okusezingeni eliphezulu ushukela, ngakho yidla ngokulinganisela uma udinga ukwehlisa isisindo somzimba.
  • Nuts imbewu: alimondi, walnuts, imbewu sunflower, njll Rich e izakhamzimba ezihlukahlukene, kodwa endaweni ephakeme kakhulu ngaphezu kilojoule. Yidla ngokulinganisela uma udinga ukwehlisa isisindo somzimba.
  • Amazambane: Umsuka imifino efana namazambane futhi ubhatata ziphilile, kodwa basengabazali okusezingeni eliphezulu e carbs. Yidla ngokulinganisela uma udinga ukwehlisa isisindo somzimba.
  • Okunamafutha aphezulu yobisi: Ushizi, ukhilimu, ibhotela, esigcwele amafutha yogurt, njll Rich e amafutha enempilo kanye calcium. Yobisi izinkomo utshani ezikhuluphalisiweyo kuyoba uvithamini K2, okuyinto ebaluleke kakhulu empilweni (27, 28, 29).
  • Amafutha kanye amafutha: Amafutha omnqumo, ibhotela, lard, njll Khetha inama ephezulu ukushisa ukupheka efana ukuthosa epanini, zingabantu sizinze kakhulu ngesikhathi sokushisa.

Yini Ukuphuzwa?

  • Coffee: Coffee banempilo futhi ocebile kakhulu Antioxidants, kodwa abantu abaqaphela caffeine kukhona okufanele bayigweme. Gwema ikhofi selishonile ilanga ngoba kungonakalisa ubuthongo bakho.
  • Tea: Tea liphilile, ecebile Antioxidants has caffeine eningi esingaphansi ikhofi.
  • Amanzi: Kufanele uphuze amanzi usuku lonke futhi ikakhulukazi azungeze ukusebenzisa. Asikho isizathu ukuphuza yonke ton Nokho, ukoma kuyinto inkomba kuhle onokwethenjelwa isidingo sakho.
  • Carbonated soda ngaphandle okokunandisa yokufakelwa kuyinto enhle.
    Gwema iziphuzo ezinesoda noshukela okokunandisa yokufakelwa, ijusi yezithelo, ubisi ubhiya.

umthetho Simple: Ungaphuzi kilojoule.

Yidla e Ukulinganisela

Lokhu kuthethelelwa kwezono kungajatshulelwa ngezikhathi ezithile.

  • Chocolate Dark: Khetha ushokoledi organic 70% cocoa noma ngaphezulu. shokolethe ecebile amafutha enempilo kanye Antioxidants.
  • Utshwala: Khetha iwayini elomile iziphuzo ukuthi awanalo ushukela owenezelwe lokho noma carbs: vodka, whiskey, njll

Indlela carbs Per Day abaningi?

Lokhu kuyehluka phakathi kwabantu.

Abantu abaningi bazizwa engcono ukudla carbs kancane kakhulu (ngaphansi 50 amagremu) ngenkathi abanye ukudla okuningi njengoba 150 amagremu, okuyinto namanje ephansi carb.

Ungasebenzisa lawa izinombolo yisiqondiso:

  • 10-20 amagremu ngosuku: ephansi kakhulu, awukwazi udle noma iyiphi carbs ngaphandle ephansi carb imifino. Ifanele uma une eziningi isisindo ukulahlekelwa noma uma unesifo sikashukela kanye / noma syndrome umzimba.
  • 20-50 amagremu ngosuku: Uma udinga ukunciphisa umzimba fast. Ungakwazi udle impela kancane imifino kunye izithelo ngosuku.
  • 50-150 amagremu ngosuku: Uma ufuna ukufeza nempilo engcono futhi kunciphise namathuba okuba nesifo ezihlobene yokuphila. Kukhona indawo izithelo eziningana ngosuku ngisho kancane nesitashi enempilo efana namazambane nelayisi.

Uma wehlise carbohydrate ngezansi 50 amagremu ngosuku, awukwazi udle noma iyiphi ushukela, isinkwa, pasta, okusanhlamvu, amazambane kanye esiphezulu eyodwa izithelo ngosuku.

Ngincoma ukudala i-akhawunti khulula ku Fitday ukuze ungene nokudla ukudla izinsuku ezimbalwa. Lena indlela enhle kakhulu ukuthola umuzwa inani carbs niyadla.

Isexwayiso Ukuze Sikashukela: ngobugebengu carbs ekudleni kuthiwa ibe yi-glucose e ipheshana wokugaya ukudla, bese zingena ngaphakathi emzimbeni womuntu njengesijeziso kashukela. Uma udle carbs kancane, uzodinga insulini kancane nezidakamizwa zikashukela-ukwehlisa.

Kuyingozi kakhulu uma likashukela egazini lakho lehla ngezansi ezingeni elithile (kahle kungakhuphula izinga likashukela). Uma unesifo sikashukela, bonana nodokotela wakho kuqala ngaphambi ekunciphiseni engayitholi carbohydrate.

Kungani Ingabe Kuyasebenza?

Abantu savela njengoba umzingeli-ababutha amakhulu ezinkulungwane zeminyaka.

Ukudla kwethu zashintsha kakhulu lapho kugumbuqelwa umbuso yezolimo, eminyakeni engaba ngu-10,000 edlule.

Nokho, lolu shintsho lincane uma liqhathaniswa ushintsho okukhulu sibone ezinsukwini zokugcina ezimbalwa emashumini processing ukudla yesimanje.

Kucacile ukuthi abantu namuhla udle nokudla ukuthi wehlukile ekudleni okhokho bethu kwachuma kulo kwemvelo.

Kunezinhlobo eziningana imiphakathi “bakudala” emhlabeni wonke ukuthi usahlala njengoba umzingeli-ababutha, ukudla ukudla yemvelo. Laba bantu mafutha, e Ngiwumqemane futhi iningi izifo ukuthi babulala imiphakathi entshonalanga ngezigidi ezingajwayelekile noma kungenziwa nhlobo (30, 31).

Ucwaningo lubonisa ukuthi lapho abantu badle ukudla yemvelo ezazitholakala umzingeli-Gatherer yethu okhokho (owaziwa nangokuthi ekudleni paleolithic), balahlekelwa isisindo ubone ngcono okukhulu kwezempilo (21, 22, 23, 24).

I insulin-hormone okuthiwa i

I-insulini i-hormone udume indima yayo ezihambayo glucose egazini ku amaseli. A ukuntula e-insulin, noma ukuzabalazela nemiphumela yako, kubangela isifo sikashukela.

Kodwa-insulini unezinye izindima emzimbeni. Insulin ekutshela amaseli fat ukukhiqiza amanoni ukuyeka uyayidiliza amanoni ethwele. Lapho amazinga insulin ziphezulu, umzimba ukungaqedeli ukucwilisa ezitolo amafutha ukuze lunikeze amandla.

On ukudla Western, ephezulu carb, amazinga insulin ziphezulu sonke isikhathi, ukugcina amafutha ikhiyiwe ngokuphepha ngobuthongo amaseli fat.

Carbs kukhona umshayeli oyinhloko we-insulin uketshezi. A ushukela carb ongaphakeme Inciphisa Ukudla namabhalansi igazi futhi ngenxa yalokho kwehlisa amazinga insulin (32, 33, 34).

Lapho insulini liyashona, umzimba kalula ukufinyelela kilojoule agcinwe amaseli fat, kodwa kungathatha izinsuku ezimbalwa ukuzivumelanisa evutha amafutha esikhundleni carbs (35, 36).

Okune-carbohydrate ephansi kukhona satiating kakhulu. Iphango uya phansi abantu ukuqala ukudla ngokuzenzakalelayo kilojoule abangaphansi kuka-bona bashise, elibangela kwesisindo (37).

Inzuzo enkulu ukudla ephansi carb wukuthi ungakwazi ngidle ukugcwala futhi ulahlekelwe isisindo ngaphandle kokubala kilojoule. Yidla ephansi carb futhi ugweme okubi kakhulu ohlangothini umphumela ikhalori yokudla ehambisana nempilo kuvinjelwe: indlala.

Impilo Izinzuzo Low Carb Diet

Kuyinto ukungaqondi ezivamile, ngisho phakathi bezempilo, ukuthi ephansi carb ukudla okunamafutha thile kubi empilweni. Abantu abenza abukho ngokusobala baye awukhathezekile ukuhlola ucwaningo.

agumenti yabo eyinhloko ukuthi indlela yokudla ehambisana nempilo ephansi carb kukhona ngoba abekho okunamafutha amaningi ayegcwele, okuyinto kuphakamisa cholesterol kanye kubangela isifo senhliziyo esibi.

Kodwa ucwaningo luveza ukuthi akukho okufanele ukhathazeke ngakho. Te amafutha ukukhulisa HDL (okuhle) cholesterol nokushintsha “okubi” cholesterol kusuka amancane, LDL obukhulu (embi kakhulu) ukuze LDL esikhulu okuyinto ingozi (38, 39, 40, 41).

Iqiniso liwukuthi amafutha te akusho isifo senhliziyo. Lona nje inganekwane ukuthi akukaze sifakazelwe (42, 43, 44).

Low-carb ukudla okunamafutha empeleni kuholele ngaphezulu kwesisindo nokuthuthukiswa eminye engcupheni kuqhathaniswa ukudla ephansi fat (45, 46).

  • Amafutha asemzimbeni: Ukudla ephansi carb, kudliwa kuze ukugcwala, ngokuvamile kubangela nokulahlekelwa amafutha ezingaphezu kuka ukudla ephansi fat okungukuthi ikhalori kuvinjelwe (47, 48, 49).
  • Igazi ushukela: Omunye kuyizimpawu zesifo sikashukela kanye syndrome umzimba kuyinto ushukela ukuphakama igazi, okuyinto eyingozi kakhulu isikhathi eside. ushukela okuphansi-carb ukudla okunamafutha ephansi igazi (50, 51, 52, 53, 54).
  • Umfutho wegazi: Uma umfutho wegazi usuke okusezingeni eliphezulu, avame ukuya phansi ukudla ephansi carb (55, 56, 57).
  • triglyceride okuphezulu: Lawa amafutha ukuthi aluka emhlabeni egazini futhi eyingozi eqinile zibangele isifo senhliziyo. Low-carb ukudla okunamafutha triglyceride ephansi kakhulu kunalokho indlela yokudla ehambisana nempilo ephansi fat (58, 59, 60).
  • HDL (okuhle) cholesterol: Ngokuvamile, ukuba ngaphezulu cholesterol “enhle” kusho une ingozi ephansi izifo zenhliziyo nemithambo yegazi. Low-carb ukudla okunamafutha ukukhulisa HDL cholesterol okuningi kuka ukudla okunamafutha amancane (61, 62).
  • sdLDL (okubi) cholesterol: okuphansi-carb ukudla okunamafutha kubangele LDL cholesterol ukushintsha kusuka amancane, LDL aminyene (abangalungile) ukuze LDL ezinkulu, okuyinto ingozi (63, 64).
  • Lula: okuphansi-carb ukudla okunamafutha kubonakale kube lula unamathele kuka ukudla okunamafutha amancane, cishe ngoba akudingekile ukubala ama-kilojoule uyolamba, okuyinto iyona okubi kakhulu side effect ngokuzincisha ukudla (65, 37).
    Lokhu okushiwo ngenhla kuye kwabonakala kuyiqiniso olwenziwa nokulingwa elawulwa – izifundo zesayensi ukuthi kukhona standard igolide zocwaningo.

Common okuphansi-Carb Side Effects e The Beginning

Lapho carbs ekudleni kufakwe amaprotheni namafutha, izinto eziningana okudingeka kwenzeke ukuba behlise isidumbu sayo kahle zisebenzisa amafutha uphethiloli.

Kuzoba nezinguquko ezinkulu-hormone nomzimba kudingeka iba namandla ukukhiqizwa enzyme ukuqala evutha ngokuyinhloko amafutha esikhundleni carbs. Lokhu ingahlala izinsuku ezimbalwa futhi lithathelwe umnyuziki kungathatha amasonto.

Common side effects ezinsukwini ezimbalwa zokuqala zihlanganisa:

  • Ubuhlungu bekhanda
  • Ukuzizwa Lightheaded
  • ukukhathala
  • ukucasuka
  • ukuqunjelwa

ukungaphathwa kahle imithi kuba ngokuvamile mnene futhi bakhathazeke ngalutho. Umzimba wakho iye evutha ikakhulukazi carbs amashumi eminyaka, kuthatha isikhathi ukuzivumelanisa usebenzisa amafutha njengoba primary umthombo nophethiloli.

Lokhu kubizwa ngokuthi “ongaphakeme carb umkhuhlane” futhi kufanele kube phezu ngaphakathi 3-4 izinsuku.

On ukudla ephansi carb, kubaluleke kakhulu ukuba amanoni ngokwanele. Fat ungumthombo entsha yokubasela umzimba wakho. Uma udle ephansi carb futhi ephansi fat, ke uya kabi futhi balahle yonke into.

Enye into ebaluleke baqaphe ukuthi insulini yenza izinso ukubambelela sodium. Uma udla carbs ngaphansi, izinso ukukhulula sodium. Lena enye yezinhlobo ezingu izizathu abantu balahlekelwa bloat kangaka nesisindo amanzi ezinsukwini ezimbalwa zokuqala.

Ukuze umelane naleli ukulahlekelwa sodium ungakwazi ukwengeza usawoti omningi ekudleni kwakho noma aphuze inkomishi umhluzi nsuku zonke. A bouillon cube enkomishini yamanzi ashisayo iqukethe 2 amagremu sodium.

Abantu abaningi bathi bazizwa kangcono kunakuqala ukudla ephansi carb, lapho kokuqala kwenkathi lithathelwe iphelile.

Uma ungazizwa okuhle, unezela amafutha ngaphezulu kanye sodium kufanele ukumnakekela.

Uhlelo Sakusihlwa Ezingakusiza Ukuphila Kwakho
Lena uhlelo isampula ukudla iviki elilodwa enikezela esingaphansi 50 amagremu carbs ngosuku.

Ilanga 1 – ngoMsombuluko:

  • Isidlo sasekuseni: omelet ne imifino ehlukahlukene, okuthosiwe in ibhotela noma amafutha kakhukhunathi.
  • Isidlo sasemini: yogurt Utshani-ukusuthiswa aluhlaza okwesibhakabhaka kanye nedlanzana alimondi.
  • Dinner: Cheeseburger (akukho Bun), wakhonza imifino kanye ne-salsa sauce.

Usuku 2 – ngoLwesibili:

  • Isidlo sasekuseni: Bacon namaqanda.
  • Isidlo sasemini: Burgers abasele imifino kusukela ngayizolo.
  • Dinner: Salmon ebilisiwe ibhotela kanye nemifino.

Usuku 3 – ngoLwesithathu:

  • Isidlo sasekuseni: Amaqanda nemifino, okuthosiwe in ibhotela noma amafutha kakhukhunathi.
  • Isidlo sasemini: Shrimp isaladi ngamafutha omnqumo abanye.
  • Dinner: inkukhu eyosiwe nge imifino.

Usuku 4 – ngoLwesine:

  • Isidlo sasekuseni: omelet ne imifino ehlukahlukene, okuthosiwe in ibhotela noma amafutha kakhukhunathi.
  • Isidlo sasemini: smoothie lukakhukhunathi, amajikijolo, ama-alimondi kanye amaprotheni powder.
  • Dinner: Steak futhi imifino.

Usuku 5 – ngoLwesihlanu:

  • Isidlo sasekuseni: Bacon futhi Amaqanda.
  • Isidlo sasemini: Inkukhu isaladi ngamafutha omnqumo abanye.
  • Dinner: Ingulube chops nge imifino.

Ilanga 6 – ngoMgqibelo:

  • Isidlo sasekuseni: omelet ne imifino ehlukahlukene.
  • Isidlo sasemini: yogurt Utshani udla nge amajikijolo, kakhukhunathi ishq kanye nedlanzana walnuts.
  • Dinner: Meatballs nge imifino.

Usuku 7 – ngeSonto:

  • Isidlo sasekuseni: Bacon futhi Amaqanda.
  • Isidlo sasemini: smoothie lukakhukhunathi, kancane ukhilimu esindayo, ushokoledi enongiwe amaprotheni powder kanye amajikijolo.
  • Dinner: eyosiwe inkukhu amaphiko nabanye isipinashi eluhlaza ohlangothini.

Yenza konke ongakwenza ukuze lufake ekhatsi tinhlobo letehlukene imifino ekudleni kwakho. Uma ufuna ukuhlala ngezansi 50g we carbs ngelanga ke ungakwazi ngokuphepha unayo eyodwa ucezu izithelo noma amanye amajikijolo nsuku zonke.

ukudla Organic futhi utshani ezikhuluphalisiweyo ezikahle, kodwa kuphela uma ungakwazi kalula ukuyikhokha. Vele wenze umzamo njalo ukhethe okungenani zicutshungulwa ngaphakathi intengo yakho ububanzi.

Kuthiwani Ngokubhoboza Ungadla?

Abukho ubufakazi obungokwesayensi kufanele udle kakhulu kunokuvamile 3 ukudla ngelanga. Uma ungenzi uthole elambile phakathi ukudla, nazi imibono ambalwa imithamo ukuthi ziphilile, kalula ephathekayo futhi lizwakale limnandi.

  • Fat Okugcwele yogurt
  • Ucezu izithelo
  • Baby izaqathe
  • amaqanda Hard-abilisiwe
  • Idlanzana nuts
  • izinsalela
  • Ezinye ushizi nenyama