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Ngabe uke wadla amaqanda muva nje? Kuyinto yokudla kwesisindo sakamuva okukhulunywe kakhulu ngakho. Uma isidlo sasekuseni isidlo sakho osithandayo sosuku, khona-ke ukudla kwamaqanda kungabonakala kukuhle kuwe. Uhlelo lokunciphisa isisindo sokudla kwamaqanda ludinga ukuthi wakhe okungenani isidlo esisodwa usuku ngalunye ezungeze ukudla okuyisisekelo kwasekuseni.
Kodwa-ke, kunezinhlobo ezahlukahlukene zokudla kwamaqanda, kufaka phakathi ukudla kweqanda kuphela, futhi akuzona zonke ezinempilo. Bangasebenza noma bangasebenzi futhi. Esikhathini soSuku Lwamaqanda Lomhlaba, sikuqondisa ukuthi ungadla kanjani amaqanda, futhi sizobheka ukuthi kufanele yini ngempela.
- Kuyini Ngempela Ukudla Kweqanda?
- Ingabe Ukudla Kweqanda Kusiza Ekunciphiseni Isisindo?
- Uhlelo Lokudla Kweqanda
- Ukudla Kweqanda Lezinsuku eziyi-14
- Ukudla Kweqanda Namagilebhisi
- Ukudla Kweqanda Okubilisiwe
- Ukudla kwamaqanda kuphela
- Ukudla Kwe-Keto Egg
- Yini Imiphumela Engaba Khona Engase ibekhona?
- Okusemqoka
Kuyini Ngempela Ukudla Kweqanda?
Ukudla kwamaqanda yi-low-carbohydrate, ikhalori ephansi, kepha ukudla okunamaprotheni amaningi, eklanyelwe ukusiza ukwehla kwesisindo, ngaphandle kokunikela esicini seprotheyini esidingekayo ukwakha imisipha. Njengoba igama liphakamisa, indlela yokudla igcizelela ukusetshenziswa kweqanda njengomthombo oyinhloko wamaprotheni.
Kunezinhlobo eziningi zokudla kwamaqanda, kepha kuleyo naleyo nguqulo, ungaphuza amanzi noma iziphuzo ezinekhalori. Ukudla okuphezulu kuma-carbohydrate noshukela wemvelo kuyakhishwa kulokhu kudla, futhi ukudla kudla izinsuku eziyi-14. Ukudla kubandakanya kuphela ibhulakufesi, isidlo sasemini nedina. Akukho ukudla okulula, ngaphandle kwamanzi noma ezinye iziphuzo ezingama-zero-khalori.
Ingabe Ukudla Kweqanda Kusiza Ekunciphiseni Isisindo?
Zonke izinhlobo zokudla kwamaqanda zingaholela ekudleni kwama-calories amancane jikelele, ngakho-ke, angasebenza ekulahlekelweni kwesisindo. Ukudla kunamaprotheni amaningi futhi kufakazelwe ukuthi kunenzuzo ekwehliseni isisindo.
Umbiko wocwaningo okukhulunywe ngawo kwi-American Journal of Clinical Nutrition ukhombisa ukuthi ukudla okuneprotheni ephezulu kusize ababambiqhaza ekunciphiseni umuzwa wokugcwala futhi kwasiza ekwehliseni isisindo.
Amaqanda angumthombo omuhle wamaprotheni futhi aqukethe amaminerali abalulekile, uvithamini B12, i-ayoni novithamini D. Aqukethe izakhamzimba ezibalulekile ezisiza ekwehliseni isisindo.
Uhlelo Lokudla Kweqanda
Nazi izinhlobo ezahlukahlukene zezinhlelo zokudla kwamaqanda ongakhetha kuzo:
Ukudla Kweqanda Lezinsuku eziyi-14
Le nguqulo yohlelo lokudla ifaka phakathi ukudla kathathu nsuku zonke, ngaphandle kweziphuzo ezingena-khalori futhi kungekho nokudla okulula phakathi. Nsuku zonke isidlo esisodwa sizofaka amaqanda, kepha okunye ukudla kungakhiwa kuzungeze imithombo yokuncika amaprotheni kubandakanya nezinhlanzi noma inkukhu. Ukwengeza iphrotheni ekudleni kwakho, ungangeza imifino ephansi ye-carbohydrate efana nesipinashi noma i-broccoli. Kwesinye isikhathi, izithelo zamawolintshi ziyavunyelwa.
Ukudla Kweqanda Namagilebhisi
Lokhu ukuhluka kokudla kwamaqanda kwezinsuku eziyi-14, okuhlala isikhathi esilinganayo. Kule nguqulo yokudla, ungadla uhhafu wamagilebhisi ngesikhathi ngasinye sokudla, ngeqanda noma amaprotheni anciphile. Asikho esinye isithelo esivunyelwe.
Ukudla Kweqanda Okubilisiwe
Lokhu kudinga ukuthi amaqanda akho abiliswe kanzima, kunokuba uwadle ephihliwe, ethosiwe noma eqhuqhiwe.
Ukudla kwamaqanda kuphela
Lolu hlelo lokwehlisa isisindo lubizwa ngokuthi yi-mono-diet futhi lubandakanya ukudla amaqanda namanzi abilisiwe kuphela amasonto amabili. Kodwa-ke, lolu uhlelo olweqile futhi olungenampilo lokwehlisa isisindo, njengoba udla into eyodwa kuphela yokudla isikhathi eside samasonto amabili. Lolu hlelo alubandakanyi ukuzivocavoca futhi, njengoba ungahle ukhathale ngesikhathi sokudla okunemono.
Ukudla Kwe-Keto Egg
Lokhu kufaka izidlo ze-Ketogenic, ezaziwa ngokuthi 'izidlo ze-keto' ezidinga ukuthi ukwandise ukungenisa kwakho amafutha ukuze ubeke umzimba wakho esimeni se-ketosis. Kule nguqulo yokudla kwamaqanda, udla amaqanda anebhotela kanye noshizi ukuze umzimba wakho ukhiqize amaketoni. Isilinganiso esisodwa esidumile yisipuni esisodwa soshizi noma ibhotela leqanda elilodwa.
Kunezinguqulo eziningana zokudla kwamaqanda, kepha ukuphela kwazo okuqondiwe kuyefana. Uzoqala usuku ngalunye ngamaqanda bese uqhubeka nokudla amaprotheni anciphile ezingxenyeni ezincane usuku lonke.
Amaprotheni amancane ongawafaka yinkukhu, amaqanda, inhlanzi kanye ne-turkey.
Izithelo nemifino ongayifaka yi-broccoli, i-grapefruit, i-zucchini, isipinashi, amakhowe, i-asparagus ne-grapefruit.
Nalu uhlelo lokudla kwamaqanda lwesampula ongazama ngalo:
Ukudla kwasekuseni: Amaqanda abilisiwe ama-2 + i-grapefruit e-1, noma i-omelette eneqanda le-2 elinesipinashi namakhowe.
Isidlo sasemini: Ingxenye yesifuba senkukhu esosiwe + i-broccoli
Isidlo sakusihlwa: Ukunikezwa kwe-1 kwenhlanzi + isaladi eluhlaza
Yini Imiphumela Engaba Khona Engase ibekhona?
• Umphumela ovame kakhulu ekudleni kwamaqanda ukungabi namandla abantu abaningana abakuzwayo ngenxa yokuphela kwama-carbs, okwenza kube nzima ukuzivocavoca.
• Okunye ukubuyela emuva ukushintshela kungazelelwe ku-protein ephezulu nokudla okune-carb ephansi, okungaba nzima kuhlelo lokugaya ukudla ukuzivumelanisa nalo. Ngakho-ke, isicanucanu, ukuqumba nomoya onukayo kungaba yimiphumela emibi engaba khona.
• Amaqanda aphezulu ku-cholesterol (186 gm), akha ama-63% wenani elinconyiwe. Kodwa-ke, ucwaningo lwakamuva lukhombisile ukuthi ngaphezu kwe-cholesterol ekudleni, ngamafutha agcwele kanye nama-trans-fat okufanele sikhathazeke ngawo.
• Amaqanda ane-zero fiber, ngakho-ke kungadingeka ukuthi ufake okunye ukudla ngamanani anele ukuze ungagcini ubulawa yindlala yamagciwane akho emathunjini.
Okusemqoka
Imiphakathi yezokwelapha inombono wokuthi ukudla kwamaqanda akuyona indlela ephephe kakhulu yokwehlisa isisindo. Kungakhathalekile uhlobo lokudla kwamaqanda okulandelayo, ukudla kwakho ikhalori kuzoba ngaphansi kwama-calories ayi-1000 ngosuku, okuthathwa njengokungaphephile ukuthi abesilisa noma abesifazane bakudle, ngaphandle uma kugadwe ngudokotela. Noma yiluphi uhlobo lokudla okweqisayo okwenzelwe ukusiza ngokulahlekelwa kwesisindo okungazelelwe kungenzeka lungasebenzi noma ngabe ukunamathela kukho, ngoba akunakwenzeka ukuthi ugcine ukudla okunjalo ngokuhamba kwesikhathi.
Abantu abaningi bazizwa bevilapha futhi bekhathele lapho bedla ukudla okunomkhawulo we-carbohydrate. Njengoba lokhu kudla kungenzeki ngokuhamba kwesikhathi, abantu abaningana babuyela emikhubeni yakudala lapho isikhathi sokudla sesiphelile, futhi lokhu kungaholela ekuzuzeni isisindo futhi.
Ngakho-ke, uma ugxile ekwehliseni isisindo, ukhetha uhlelo lokudla olulinganiselayo olukhawulela ama-calories, ukudla okunoshukela ophezulu nokudla okucutshungulwayo kanye nokuvivinya umzimba okwandayo kungaba yindlela engcono kakhulu yokuhamba nayo.
