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Ngaba ukhe watya iqanda mva nje? Kukutya okunciphisa umzimba okuye kwathethwa kakhulu ngalo. Ukuba isidlo sakusasa sisidlo osithandayo sosuku, emva koko ukutya kweqanda kunokubonakala kunomtsalane kuwe. Inkqubo yokunciphisa ubunzima bokutya kweqanda ifuna ukuba wakhe ubuncinci isidlo esinye ngosuku ngalunye malunga nokutya kwesidlo sakusasa kwesiqhelo.
Nangona kunjalo, kukho iinguqulelo ezahlukeneyo zokutya kweqanda, kubandakanya ukutya kweqanda kuphela, kwaye ayizizo zonke ezisempilweni. Banokusebenza okanye bangasebenzi. Kumsitho weSuku leQanda leHlabathi, sikukhokela ngendlela onokuthi uhambe ngayo malunga nokutya kweqanda, kwaye siya kujonga ukuba kufanelekile na ukuba shushu.
- Yintoni ngokuchanekileyo ukutya kweqanda?
- Ngaba ukutya kweqanda kukunceda ekulahlekeni kwesisindo?
- Isicwangciso sokutya seqanda
- Ukutya kweqanda leentsuku ezili-14
- Ukutya kweqanda kunye nokutya kweediliya
- Ukutya okubilisiweyo kweqanda
- Ukutya kuphela kweqanda
- Ukutya kwe-Keto Egg
- Zithini iziphumo ezinokubakho?
- Umgca osezantsi
Yintoni ngokuchanekileyo ukutya kweqanda?
Ukutya kweqanda yicarhydrate esezantsi, ikhalori esezantsi, kodwa ukutya okuneprotein ephezulu, eyilelwe ukunceda ukunciphisa umzimba, ngaphandle kokubingelela kwiprotein eyimfuneko yokwakha izihlunu. Kanye njengoko igama libonisa, ukutya kugxininisa ukusetyenziswa kweqanda njengowona mthombo uphambili weprotheni.
Kukho iinguqulelo ezininzi zokutya kweqanda, kodwa kuguqulelo ngalunye unokuselwa amanzi okanye iziselo ezingena khalori. Ukutya okuphezulu kwiicarbohydrate kunye neswekile yendalo ayifakwanga koku kutya, kwaye ukutya kuhlala kuhlala kangangeentsuku ezili-14. Ukutya kubandakanya kuphela isidlo sakusasa, isidlo sasemini kunye nesangokuhlwa. Akukho zitya, ngaphandle kwamanzi okanye ezinye iziselo zekhalori.
Ngaba ukutya kweqanda kukunceda ekulahlekeni kwesisindo?
Zonke iinguqulelo zokutya kweqanda zinokubangela ukungeniswa kweekhalori ezingaphantsi zizonke, kwaye ngenxa yoko, zinokusebenza ukunciphisa umzimba. Ukutya kuphezulu kwiprotein kwaye kungqineke kuluncedo ekunciphiseni ubunzima.
Ingxelo yophando ekhankanywe kwiAmerican Journal of Clinical Nutrition ibonisa ukuba ukutya okuneproteni ephezulu kuncede abathathi-nxaxheba ekunciphiseni ukuziva begcwele kwaye bancedisa ekwehliseni ubunzima.
Amaqanda ngumthombo olungileyo weprotein kwaye aqukethe iiminerali ezibalulekileyo, ivithamin B12, isinyithi kunye nevithamini D. Ziqulathe izakha mzimba ezibalulekileyo ezinceda ukunciphisa umzimba.
Isicwangciso sokutya seqanda
Nazi iinguqulelo ezahlukeneyo zesicwangciso sokutya seqanda onokukhetha kuso:
Ukutya kweqanda leentsuku ezili-14
Le nguqulo yenkqubo yokutya ibandakanya ukutya kathathu yonke imihla, ngaphandle kweziselo ezinekhalori kwaye akukho zimuncumuncu phakathi. Yonke imihla isidlo esinye siya kubandakanya amaqanda, kodwa okunye ukutya kunokwakhiwa ngokujikeleze imithombo yokuncipha protein kubandakanya intlanzi okanye inkukhu. Ukongeza iprotheni ekudleni kwakho, unokongeza ii-veggies ezisezantsi ezinespinatshi okanye i-broccoli. Ngamanye amaxesha, iziqhamo ze-citrus zivunyelwe.
Ukutya kweqanda kunye nokutya kweediliya
Oku kwahlukile kwindlela yokutya yeqanda yeentsuku ezili-14, ehlala ixesha elifanayo. Kule nguqulo yokutya, ungatya isiqingatha se grapefruit ngalo lonke ixesha lokutya, kunye neqanda okanye iproteni ebuthathaka. Akukho siqhamo sivumelekileyo.
Ukutya okubilisiweyo kweqanda
Oku kufuna ukuba amaqanda akho abiliswe nzima, kunokuba uwatye e-poached, eqhotsiweyo okanye eqhuqhiweyo.
Ukutya kuphela kweqanda
Le nkqubo yokulahleka kwesisindo ibizwa ngokuba yi-mono-diet kwaye ibandakanya ukutya kuphela amaqanda abilisiweyo kunye namanzi iiveki ezimbini. Nangona kunjalo, le yinkqubo yokulahleka kwesisindo egqithileyo kwaye ingenampilo, njengoko usitya into enye yokutya ixesha elide leeveki ezimbini. Le nkqubo ayibandakanyi ukuzilolonga nayo, njengoko unokufumana ukudinwa ngexesha lokutya okunemono.
Ukutya kwe-Keto Egg
Oku kubandakanya izidlo zeKetogenic, ezaziwa ngokuba 'kukutya kwe keto' ezifuna ukuba wandise ukutya kwakho amanqatha ukubeka umzimba wakho kwimeko yeetosis. Kule nguqulelo yokutya kweqanda, utya amaqanda nebhotolo kunye netshizi ukuze umzimba wakho uvelise iitoni. Umlinganiselo omnye owaziwayo yipunipoon enye yetshizi okanye ibhotolo yeqanda elinye.
Kukho iinguqulelo ezinjalo zokutya kweqanda, kodwa isiphelo sazo siyafana. Uya kuqala usuku ngalunye ngamaqanda kwaye uqhubeke nokutya iproteni ebuthathaka kwiinxalenye ezincinci kulo lonke usuku.
Iprotein ebuthathaka onokuyifaka yinkukhu, amaqanda, intlanzi kunye neturkey.
Iziqhamo kunye nemifuno onokuzibandakanya zii-broccoli, i-grapefruit, i-zucchini, isipinashi, amakhowa, i-asparagus kunye ne-grapefruit.
Nantsi isampulu yesicwangciso sokutya seqanda onokuzama:
Isidlo sakusasa: Amaqanda ama-2 abilisiweyo + i-1 grapefruit, okanye i-omelette ene-2 iqanda elinesipinatshi kunye nama-mushroom.
Isidlo sasemini: Isiqingatha sebele lenkukhu egcadiweyo + i-broccoli
Isidlo sangokuhlwa: Ukuhanjiswa kweentlanzi + 1 kwisaladi eluhlaza
Zithini iziphumo ezinokubakho?
• Iziphumo ebezingalindelekanga ezixhaphakileyo ekutyeni kwamaqanda kukunqongophala kwamandla abantu abaziva ngenxa yokuphela kwee-carbs, nto leyo eyenza kubenzima ukuzilolonga.
• Enye into ebuyela umva kukutshintsha ngequbuliso kwiprotheyini ephezulu kunye nokutya okune-carb ephantsi, okunokuba nzima kwinkqubo yokwetyisa ukuziqhelanisa nayo. Ke ngoko, isicaphucaphu, ukuqunjelwa kunye nokuphefumla kakubi kunokuba ziziphumo ebezingalindelekanga ezinokubakho.
• Amaqanda aphezulu kwi-cholesterol (186 gm), eyenza ama-63% exabiso elicetyiswayo. Nangona kunjalo, uphando lwakutsha nje lubonakalisile ukuba ngaphezulu kwe-cholesterol ekutyeni, ngamafutha agcweleyo kunye ne-trans-fats ekufuneka sikhathazekile ngayo.
• Amaqanda ane-zero fiber, kunganyanzeleka ukuba ubandakanye okunye ukutya kwimilinganiselo eyaneleyo ukuze ungagqibi ukulamba ibacteria yakho esempilweni.
Umgca osezantsi
Uluntu lwezonyango lunoluvo lokuba ukutya kweqanda akuyona eyona ndlela ikhuselekileyo yokunciphisa umzimba. Nokuba utya ukutya okweqanda okulandelayo, ikhalori oyityayo iya kuba ngaphantsi kwe-1000 yeekhalori ngemini, ethathwa njengengakhuselekanga emadodeni okanye kubafazi ukuba bayisebenzise, ngaphandle kokuba ijongiswe yingcali yezonyango. Naluphi na uhlobo lokutya okugwenxa okujolise ekuncedeni ukunciphisa umzimba ngokukhawuleza akunakusebenza nokuba uyabambelela kuko, njengoko kungenakulindeleka ukuba ugcine ukutya okunjalo ekuhambeni kwexesha.
Uninzi lwabantu luziva ludangele kwaye ludiniwe xa kukutya okuthintelweyo kwe-carbohydrate. Njengoko oku kutya kungenakwenzeka ekuhambeni kwexesha, abantu abaliqela babuyela kwimikhwa yakudala nje ukuba ixesha lokutya liphelile, kwaye oku kungakhokelela ekuzuzeni ubunzima kwakhona.
Ke ngoko, ukuba ujolise ekulahlekeni kwesisindo, ukhetha isicwangciso sokutya esilinganiswe kakuhle esikhawulela iikhalori, ukutya okuneswekile ephezulu kunye nokutya okucutshungulwayo kunye nokwandisa umthambo kuya kuba yeyona ndlela ihamba phambili.
