Indlela Kudla Healthy, Lose Weight kwaye Uziva Awesome Yonke Day

 

Andiyithandi ukuba abeke ileyibhile icebiso lam zokutya. Oku kusekelwe kuphando lwezenzululwazi, hayi yokuziphatha, inkolo okanye inkolelo eyayikhona oko ukutya okunempilo sibe njengaye.
Kodwa xa ufuna ukuba iilebhile, ukubiza ube “Phantsi-Carb, Real-Ukutya” yokudla esekelwe (LCRF).

Yintoni Ngaba “Phantsi-Carb, Real-Ukutya” Vula Yini?

Makhe uqala ngokuchaza isuntswana kwesigama.

A low-carbohydrate diet minimizes sugars and starches, replacing them with foods rich in protein and healthy fats.
“Real food” means choosing foods that humans had access to throughout evolution. Processed, unnatural foods with artificial chemicals are avoided.

LCRF is not a “diet.” It is a way of eating, a lifestyle change based on bulletproof scientific evidence.
It is a way of eating that emphasizes the foods humans have evolved to eat for hundreds of thousands of years, before the agricultural and industrial revolutions.
This type of diet is proven to work better than the low-fat diet still recommended all around the world.

What Not to Eat

You should limit the following foods.

  • Sugar: Added sugar is addictive, fattening and a leading cause of diseases like obesity, diabetes and cardiovascular disease (1, 2, 3, 4, 5, 6).
  • Grains: Avoid grains if you need to lose weight, including bread and pasta. Gluten grains (wheat, spelt, barley and rye) are the worst (7, 8, 9, 10, 11). Healthier grains like rice and oats are fine if you don’t need to lose weight.
  • Seed and vegetable oils: Soybean oil, corn oil and some others. These are processed fats with a high amount of Omega-6 fatty acids, which are harmful in excess (12, 13, 14).
  • Trans fats: Chemically modified fats that are extremely bad for health. Found in some processed foods (15, 16, 17).
  • Artificial sweeteners: Despite being calorie free, observational studies show a correlation with obesity and related diseases (18, 19, 20). If you must use sweeteners, choose Stevia.
  • “Diet” and “low-fat” products: Most of these “health foods” aren’t healthy at all. They tend to be highly processed and loaded with sugar or artificial sweeteners. Agave syrup is just as bad as sugar.
  • Highly processed foods: Foods that are highly processed are usually low in nutrients and high in unhealthy and unnatural chemicals.
    You must read ingredient lists. You’ll be surprised at the amount of “health foods” that can contain sugar, wheat and other harmful ingredients.

Healthy Foods to Eat

You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health (21, 22, 23, 24).

For healthy people who exercise and don’t need to lose weight, there is absolutely no proven reason to avoid tubers like potatoes and sweet potatoes, or healthier non-gluten grains like oats and rice.

If you are overweight or have metabolic issues (low HDL, high LDL cholesterol, triglycerides, belly fat, etc.) you should restrict all high-carb foods (25, 26).

  • Meat: Beef, lamb, pork, chicken, etc. Humans have eaten meat for hundreds of thousands of years. Unprocessed meat is good for you, especially if the animals ate natural foods (like beef from grass-fed cows).
  • Fish: Fish is great. Very healthy, fulfilling and rich in omega-3 fatty acids and other nutrients. You should eat fish (preferably fatty fish like salmon) every week.
  • Eggs: Eggs are among the most nutritious foods on the planet. The yolk is the most nutritious and healthiest part. Omega-3 eggs are best.
  • Vegetables: Contain fiber and many nutrients that are essential for the human body. Eat vegetables every day.
  • Fruit: Increase variety, taste good, are easy to prepare and rich in fiber and vitamin C. They’re still pretty high in sugar, so eat in moderation if you need to lose weight.
  • Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. Rich in various nutrients, but very high in calories. Eat in moderation if you need to lose weight.
  • Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbs. Eat in moderation if you need to lose weight.
  • High-fat dairy: Cheese, cream, butter, full-fat yogurt, etc. Rich in healthy fats and calcium. Dairy from grass-fed cows will be rich in vitamin K2, which is very important for health (27, 28, 29).
  • Fats and oils: Olive oil, butter, lard, etc. Choose saturated fats for high-heat cooking like pan frying, they are more stable in the heat.

What to Drink?

  • Coffee: Coffee is healthy and very rich in antioxidants, but people who are sensitive to caffeine should avoid it. Avoid coffee late in the day because it can ruin your sleep.
  • Tea: Tea is healthy, rich in antioxidants and has a lot less caffeine than coffee.
  • Water: You should drink water throughout the day and especially around workouts. No reason to drink a whole ton though, thirst is a pretty reliable indicator of your need.
  • Carbonated soda without artificial sweeteners is fine.
    Avoid sodas with sugar and artificial sweeteners, fruit juice, milk and beer.

Simple rule: Don’t drink calories.

Consume in Moderation

These indulgences can be enjoyed from time to time.

  • Dark Chocolate: Choose organic chocolate with 70% cocoa or more. Dark chocolate is rich in healthy fats and antioxidants.
  • Alcohol: Choose dry wines and drinks that don’t contain added sugar or carbs: vodka, whiskey, etc.

How Many Carbs Per Day?

This varies between individuals.

Many people feel best eating very little carbs (under 50 grams) while others eat as much as 150 grams, which is still low-carb.

You can use these numbers as a guideline:

  • 10-20 grams per day: Very low, can’t eat any carbs except low-carb vegetables. Appropriate if you have a lot of weight to lose or if you have diabetes and/or the metabolic syndrome.
  • 20-50 grams per day: If you need to lose weight fast. You can eat quite a bit of vegetables and one piece of fruit per day.
  • 50-150 grams per day: If you want to achieve optimal health and lower your risk of lifestyle-related disease. There is room for several fruit per day and even a little bit of healthy starches like potatoes and rice.

When you lower carbohydrates below 50 grams per day, you can’t eat any sugar, bread, pasta, grains, potatoes and a maximum of one fruit per day.

I recommend creating a free account on Fitday to log your food intake for a few days. This is great way to get a feel for the amount of carbs you are eating.

Warning For Diabetics: Carbs in the diet are broken down into glucose in the digestive tract, then they enter the body as blood sugar. If you eat less carbs, you will need less insulin and glucose-lowering drugs.

It is very dangerous if your blood sugar drops below a certain level (hypoglycemia). If you have diabetes, consult with your doctor before reducing carbohydrate intake.

Why Does It Work?

Humans evolved as hunter-gatherers for hundreds of thousands of years.

Our diet changed drastically in the agricultural revolution, about 10,000 years ago.

However, this change is small compared to the massive transformation we’ve seen in the last few decades with modern food processing.

Kucacile ukuba abantu namhlanje abadla ukudla yahluke gqitha ukusuka ekutyeni ookhokho bethu wayephila lonke ngendaleko.

Kukho ezininzi abantu “ezikhe” ehlabathini lonke ukuba abasahlala njengoko ngokuzingela, ukudla zendalo. Aba bantu ibhityile, kwimpilo entle kwaye uninzi izifo ngokubulala abantu yasentshona ngezigidi zinqabile okanye azikho (30, 31).

Uphando lubonisa ukuba xa abantu batye ukutya zendalo ezazikho koobawo umzingeli-womhlanganisi (eyaziwa ngokuba ukutya paleolithic), bayakuyeka ubunzima ukubona ukuphucuka okukhulu kwimpilo (21, 22, 23, 24).

Hormone insulin

I-insulin hormone waziwa kakuhle indima yayo yokuba ihamba iswekile egazini kunye kwizisele. A ukuhluleka insulin, okanye ukumelana neziphumo zayo, isifo seswekile.

Kodwa insulin unezinye iindima emzimbeni. Insulin uxelela iiseli amanqatha ukuvelisa amafutha kwaye ayeke umhla wokuwiselwa phantsi namanqatha abalwenzayo. Xa amanqanaba insulin ziphezulu, umzimba ukhetha nkxu koovimba amanqatha ukunika amandla.

On ukutya Western, phezulu-carb, amanqanaba insulin ziphezulu lonke ixesha, ukugcina amanqatha ngokukhuselekileyo zitshixelwe iiseli ngamanqatha.

Carbs aba umqhubi ezingundoqo insulin secretion. A carb eliphantsi iswekile kwehlisa idayethi nezikali igazi ngoko lihlisa amanqanaba insulin (32, 33, 34).

Xa insulin ehla, umzimba ngokulula ukufikelela calories zigcinwa kwi iiseli ezityebileyo, kodwa oko kuthatha iintsuku ezimbalwa ukuba ukuqhelana ngokutshiswa namanqatha endaweni carbs (35, 36).

ukutya ekudleni sityhafile satiating kakhulu. Ukudla uya phantsi abantu baqala ukuba badle ngokuzenzekelayo calories ezimbalwa kunokuba zizitshise, nto leyo ebangela ukwehla kobunzima (37).

Inzuzo ephambili yokutya ephantsi-carb kukuba uyakwazi kudla de nenzaliseko kwaye unciphise umzimba ngaphandle kokubala calories. Yitya ezisezantsi carb kwaye uphephe isiphumo cala libi osidingayo izidlo imiqathango: yindlala.

Iinzuzo Health of a Low Carb Ukutya

Kuyinto ukungaqondi eqhelekileyo, nditsho phakathi iingcali zempilo, ukudla ephantsi-carb baphoswa akuyilugelanga impilo. Abantu abenza ngokucacileyo amabango abanjalo kwamkhathaza ukuhlola i uphando.

impikiswano zazo eziphambili kukuba izidlo ephantsi-carb mibi kuba ukuba phezulu kukutyeba ifumile, nto leyo iphakamisa cholesterol kwaye ebangela isifo sentliziyo.

Kodwa ke uphando lwakutsha nje lubonisa ukuba akukho nto yakuzixhalisa malunga nayo. Inama kumvusa HDL (elungileyo) cholesterol kwaye utshintshe i “okubi” cholesterol ukususela kwabancinane, LDL ashinyeneyo (embi kakhulu) ukuya LDL enkulu leyo nabungozi (38, 39, 40, 41).

Inyaniso kukuba namafutha akuthethi ukuba isifo sentliziyo. Oku nje intsomi elingazange singqiniwe (42, 43, 44).

eneneni izidlo elisezantsi carb-kungakhokelela ngaphezulu ukwehla ngokwasemzimbeni kunye nokuphuculwa ngakumbi ubungozi kuthelekiswa ukutya ephantsi-amafutha (45, 46).

  • umzimba: A ukutya esezantsi-carb, kudliwa de nenzaliseko, ngokuqhelekileyo kubangela ilahleko ngenqatha ngaphezu ukutya esezantsi-nenqatha osidingayo imiqathango (47, 48, 49).
  • Blood sugar: Enye linophawu seswekile kunye pathways syndrome i iswekile yegazi ophakamileyo, nto leyo luyingozi kakhulu kwithuba elide. Elisezantsi carb-ukutya iswekile osezantsi egazini (50, 51, 52, 53, 54).
  • wegazi: Ukuba koxinzelelo lwegazi liphezulu, udla ukuya phantsi ukutya ephantsi-carb (55, 56, 57).
  • triglycerides aphakamileyo: Ezi amafutha ukuba ukuhamba egazini kwaye nobangela uphambili ukuba isifo sentliziyo. Elisezantsi carb-izidlo triglycerides asezantsi ngaphezulu kakhulu kunokuba izidlo ephantsi-amafutha (58, 59, 60).
  • HDL (elungileyo) cholesterol: Ngokubanzi nje, ukuba ngaphezulu cholesterol “elungileyo” kuthetha ukuba usemngciphekweni osezantsi yesifo sentliziyo. izidlo elisezantsi carb-ukukhulisa HDL cholesterol ngaphezulu kakhulu kunokuba izidlo ephantsi-amafutha (61, 62).
  • sdLDL (mbi) cholesterol: izidlo elisezantsi carb-kunokubangela LDL cholesterol ukutshintsha ukususela kwabancinane, LDL ashinyeneyo (embi) ukuya LDL enkulu, nto leyo nabungozi (63, 64).
  • Lula: izidlo elisezantsi carb-zibonakala lula ukunamathela ngaphezu izidlo ezisezantsi amafutha, mhlawumbi ngenxa yokuba akukho mfuneko kilojoules balambe, nto leyo lolona isiphumo ebezingalindelekanga ngokunciphisa (65, 37).
    Iingxelo ngasentla abonise ukuba kunjalo amalingo alawulwayo angathathi cala – izifundo zenzululwazi ukuba umgangatho legolide zophando.

Common Low-Carb Side Iziphumo isiXhosa

Xa carbs kwi ekutyeni kufakwe protein kunye namanqatha, izinto eziliqela kufuneka kwenzeke ukuba umzimba ukusebenzisa amafutha ngokufanelekileyo zibe kukudla.

Kuya kubakho utshintsho olukhulu hormone umzimba kufuneka iba imveliso enqanda ukuqala uvutha ikakhulu ngamanqatha endaweni carbs. Oku kuthatha iintsuku ezimbalwa kunye nolwamkelo ngokupheleleyo kungathatha iiveki.

ziphumo bezingalindelekanga Common kwiintsuku zokuqala ezimbalwa ziquka:

  • intloko ebuhlungu
  • ukuziva Lightheaded
  • ukukhathala
  • ucaphuka
  • kwesisu

miphumela idla wobulali nto yakuzixhalisa malunga. Umzimba wakho sele umlilo ubukhulu becala carbs amashumi eminyaka, kuthatha ixesha ukuqhelana usebenzisa amanqatha njengomthombo amafutha zaseprayimari.

Oku kuthiwa “yomkhuhlane eliphantsi carb” kwaye kufuneka ibe ngaphezulu kwiintsuku 3-4.

On ukutya esezantsi-carb, kubaluleke kakhulu ukuba nidle amanqatha ngokwaneleyo. Amafutha ngowona mthombo entsha zepetroli umzimba wakho. Ukuba udla esezantsi-carb kunye esezantsi-nenqatha, ngoko uza va baze bashiye yonke into.

Enye into ebalulekileyo ukuba uziqaphele ukuthi insulin yenza izintso sibambelele sodium. Xa udle carbs ngaphantsi, izintso ukumkhulula sodium. Esi sesinye sezizathu abantu balahlekelwa ezidala kunye ubunzima amanzi kangaka kwiintsuku zokuqala ezimbalwa.

Ukuze sizikhusele kula ilahleko sodium ungadibanisa ityuwa ekutyeni yakho okanye bangasezwa ngendebe umhluzi yonke imihla. A cube bouillon iqhawulwa indebe yodwa yamanzi ashushu iqulethe 2 grams sodium.

Abantu abaninzi bathi baziva ngcono kunangaphambili kwi ukutya esezantsi-carb, xa ixesha sokuqala nokwamkela phezu.

Ukuba ngaba uziva okulungileyo, ukudibanisa amanqatha ngakumbi kesodiyam kufuneka awugcine.

IsiCwangciso Meal Oko Ngaba Gcina Ubomi Bakho
Esi sisicwangciso isidlo isampulu iveki enye onikezela ngaphantsi kwe-50 iigrem carbs ngosuku.

Usuku 1 – Mvulo:

  • Breakfast: omelet kunye nemifuno ezahlukeneyo, agcadwe ibhotolo okanye amafutha yekhokhonathi.
  • Isidlo sasemini: iyogurt Ingca-wadliswa iiblueberries kunye neqaqobana neeamangile.
  • Dinner: Cheeseburger (akukho Bun), wakhonza kunye nemifuno kunye salsa sauce.

Usuku 2 – Tuesday:

  • Breakfast: Bacon kunye namaqanda.
  • Isidlo sasemini: burger Isosi nemifino nobusuku ngaphambili.
  • Dinner: Iisalmon ebilisiweyo ibhotolo kunye nemifuno.

Usuku 3 – NgoLwesithathu:

  • Breakfast: Amaqanda kunye nemifuno, agcadwe ibhotolo okanye amafutha yekhokhonathi.
  • Isidlo sasemini: Shrimp isaladi amafutha omnquma.
  • Dinner: yenkuku eqhotsiweyo kunye nemifuno.

Usuku 4 – ngoLwesine:

  • Breakfast: omelet kunye nemifuno ezahlukeneyo, agcadwe ibhotolo okanye amafutha yekhokhonathi.
  • Isidlo sasemini: Smoothie kunye nobisi lwawo, namaqunube, iiamangile kunye ziiprotein powder.
  • Dinner: Steak nemifino.

Usuku 5 – Lwesihlanu:

  • Breakfast: Bacon kunye namaqanda.
  • Isidlo sasemini: Chicken isaladi amafutha omnquma.
  • Dinner: iziqa Inyama yehagu kunye nemifuno.

Usuku 6 – ngoMgqibelo:

  • Breakfast: omelet kunye nemifino ezahlukeneyo.
  • Isidlo sasemini: iyogurt Ingca-wondleke kunye namaqunube, kukubola ikhokhonathi kunye neqaqobana walnuts.
  • Dinner: Meatballs kunye nemifuno.

Usuku 7 – ngeCawe:

  • Breakfast: Bacon kunye namaqanda.
  • Isidlo sasemini: Smoothie kunye nobisi lwawo, nentwana cream enzima, itshokolethi-eliphekwe nomgubo iiproteins kunye amaqunube.
  • Dinner: nomvuzo amaphiko yenkuku kunye isipinatshi ekrwada ecaleni.

Yenza konke okusemandleni akho ukuze neendidi imifuno kwisidlo sakho. Ukuba ufuna ukuhlala ngezantsi 50g of carbs ngosuku unga ngokukhuselekileyo unayo enye iziqhamo okanye ezinye amaqunube yonke imihla.

ukutya Organic kunye nengca-wondla mihle, kodwa kuphela ukuba unako lula ukufikelela kuzo. ukwenza nje umgudu ukuze ukhethe sisoloko ukhetho ubuncinane ukuqhubekekiswa ngaphakathi kuluhlu lwakho ixabiso.

Kuthekani izimuncumuncu?

Akukho bungqina yenzululwazi ukuba ufanele utye ngaphezulu kwe-3 ngosuku. Ukuba bendilambile phakathi kwezidlo, apha i iingcamango ezimbalwa okulula ukuba zisempilweni, ngokulula ephathwayo kunye emnandi.

  • Full-fat iyogurt
  • Iqhekeza isiqhamo
  • Baby iminqathe
  • amaqanda Hard-wapheka
  • A abambalwa nati
  • kulahlwe
  • Abanye sisi nenyama