I popular ephantsi-carb yokudla: menu veki

Buyela kwi 70s lwekhulu yokugqibela, amaMelika baqalisa nokungoyiki woyike carbohydrate, sicinga ukuba unetyala zonke uneemina ezingaphezulu. Kumazwe post-eSoviet njengoko povalny ukungafunwa cereals, isonka kunye nepasta ukwehlisa umzimba iqale kuphela 90. Kodwa kulumkele ngokupheleleyo ukutya iikhabhohayidrethi akufuneki ibe - ngenxa yokuba ukubandezana ngokwabo umthombo iivithamini ezininzi neetyuwa.

Yiya umba ilahleko ubunzima kuyimfuneko engqondweni: awukwazi nje ukunika ukutya okuthile okanye uyeke ukutya. Umzimba kufuneka afumane isondlo esaneleyo ukuze isebenze ngendlela efanelekileyo. Kodwa ukuba ufuna ngokukhawuleza kukuphelisa isibini wayedla elongezelelweyo, ephantsi carb ukutya, i menu veki leyo iquka iintlobo zokutya kuya kukunceda ukunciphisa umzimba. Kodwa nina niya kulamba.

Kukho iinketho lokutyela eziliqela ezinomthamo eliphantsi ezi zihlanganisi: yomxhesho ngemihla kunokuba ukusuka 20 ukuya '60 esinjalo elisezantsi-carb ukutya, i menu ngenxa ngeveki apho kufuneka uqiniseke, ukunceda ulahlekelwe ukuya wayedla 2 iintsuku ezisixhenxe. Noko ke, ukuba ukhetha inguqulelo ngaphantsi engqongqo kuyo, ukutya wakho uya kuba kude elungeleleneyo. Yokudla uya ngabona iiproteni, leyo nenokwenzakalisa kwizintso buthathaka, isibindi kunye iphecana zesisu ngokubanzi.

Ngaphambi kokuba uzame ukucinga indlela yokutya ephantsi-carb, wenze i menu lweveki, kungcono ukuba udibane nogqirha, azivelele akuyomfuneko kuphela nutritionist, kodwa ingcali abanezakhono. Emva kokuba kwenziwe uphononongo olupheleleyo uya kuba nako uxelele imo yempilo, ukuba unako ukufeza umzimba wakhe ezinjalo imifuniselo.

Nangona inani lohlolo Rave kwabo bafuna ukuba uwise ubunzima chatha kuyo nayiphi na iindleko, abantu abaninzi musa ukulibala ukukhankanya into yokuba ngenxa ukutya kukho yokwaphuka, kukho ivumba yinqobo ephuma emlonyeni. Abantu abaneengxaki ezithile kunye iphecana zesisu, abakwazi ukumelana umthwalo loo protein a. A esezantsi-carb yokudla iveki, ukuze ithetha imiphumo emibi, kodwa musa ukuba iziphumo engqondweni-kuvuthuza kulo. Kodwa utshintsho unikezelo elide kunokubangela ukuqhina okanye, icala, urhudo, ibangele iingxaki zezintso.

Ukugqiba ukuba bazame ukucinga ukuba yintoni na ukutya ephantsi-carb, i menu kuba veki Kulungile ukuba babe kunye nomcebisi onamava. Isibakala sokuba utshintsho ezibukhali yamandla sinike isiphumo oyifunayo. Ukunciphisa isixa carbohydrate kufanele ngcembe. Inceda umzimba ngobunono ukuziqhelanisa nolu tshintsho, kunye nobunzima uqala ukuya ngokukhawuleza. Buyela ukutya eqhelekileyo kufuneka kwakhona ibe ngokuthe ukunyusa ubungakanani carbohydrate ayikho ngaphezu kwe-10 grams ngeveki.

Ukuba ufuna ukuba unciphise umzimba ngokukhawuleza yaye uvakalelwa kukuba ephantsi carb yokudla ilungileyo le njongo, itafile ebonisa imali protein, nenqatha, ekudleni kunye nesiqulatho osidingayo iimveliso ezahlukeneyo kuya kuba ufunwayo. Ngalo uya kukwazi ukufumana i menu esekelwe ozithandayo. Kodwa musa ukulibala ephelisa iziqhamo kunye nokutya okuziinkozo, nangona ke ambalwa, kusesemini kuyimfuneko.