Waukulu > Mayankho Abwino Kwambiri > Carbs ndi kugona - kodi timathetsa bwanji

Carbs ndi kugona - kodi timathetsa bwanji

Kodi ndi bwino kudya carbs musanagone?

'Kudya ma carbsusiku ukhoza kulimbikitsa serotonin, yomwe idzasanduke melatonin ndikuthandizira kuthandizira usiku wathanzitulo. Tikudziwa kuchokera pamaphunziro osowatulokuti usiku umodzi woyipa ungayambitsekudyama calorie ambiri tsiku lotsatira, zomwe zingapangitse kuchuluka kwa cortisol, kupindula kwamafuta, ndipo pamapeto pake kumakhala kosavomerezeka. 'Juni 14. Okutobala 2018





Hei bwanji anyamata, Sean Nalewanyj pano ku EliteImpactLabs.com, ndipo munkhaniyi ndikufuna kungoyankha funso lodziwika kwambiri loti, 'Kodi kudya ma carbs musanagone kumakhudza kuwonongeka kwa mafuta?' Chifukwa chake, ma carbs mochedwa Kupewera usiku kwakhala njira yodziwika bwino pakuchepa kwamafuta ndipo lingaliro apa ndikuti kudya chakudya musanagone kumawonjezera mwayi wosunga mafuta ochulukirapo, popeza zochita ndi chiwongola dzanja chonse chili pakama wotsikitsitsa kwenikweni zimachedwetsani kutayika konse kwamafuta? Monga lingaliro loti muyenera kudya maola awiri kapena atatu tsiku lonse kuti muzitha kugwiritsa ntchito bwino metabolism, kapena kuti muyenera kudya zakudya zoyera maola 24 patsiku kuti muwotche mafuta kapena kusala kudya musanachite masewera olimbitsa thupi Kungakuthandizeni kutsamira mwachangu, 'cutoffs of carbohydrate' ndi njira ina yotchuka yotaya mafuta yomwe pamapeto pake siyofunikira. Thupi lanu limagwiritsa ntchito ma calorie angapo tsiku lililonse. Ma calories ndi ma calories ndi gawo limodzi chabe, mphamvu yochulukirapo yothandizira kukulitsa njira zanu zachilengedwe monga kupuma, kugaya chakudya ndi kufalitsa, komanso zina zowonjezera zomwe zimachitika tsiku loti muchepetse mafuta amthupi, muyenera kupanga zoperewera za kalori podya ma calories ochepa kuposa omwe mukuwotcha.

Kuchepa kwa kalori uku kumalimbikitsa thupi lanu kuti ligwiritse mafuta ake ochulukirapo kuti mupeze mphamvu. Mulingo wosungira kalori ndi ma calories 2500 patsiku ndipo mumangodya makilogalamu 2000 kudzera pazakudya zanu, ndiye kuti mwapanga zoperewera za kalori zopatsa mphamvu 500. Malingana ngati kusowa kwa kalori kumasungidwa mosalekeza, nthawi yeniyeni yomwe mumagwiritsa ntchito ma carbohydrate sizingasiyanitse zotsatira zanu zowotcha mafuta.

Cholakwitsa chachikulu chomwe anthu ambiri amapanga pano ndikuganiza kuti kutayika kwamafuta ndikungosintha 'komwe kumachotsedwa' - kuti mwina mumayatsa mafuta kapena mumayendedwe osungira mafuta. Zoonadi, zonsezi zimachitika nthawi imodzi tsiku lonse. Gawo lina lamafuta limasungidwa nthawi zonse ndipo lina lamafuta nthawi zonse limasweka.



Ndipo kuchepa kwanu kapena phindu lanu lonse lamafuta amthupi kumatsimikiziridwa ndi kuchuluka kwa njira zonse zosungira mafuta zomwe zikuchitika kupatula njira zonse zowotchera mafuta. Ndipo kumapeto kwa tsiku mphamvu yonse yofunikira ya thupi lanu imatsika kuti mukhale osasunthika, Mosasamala kanthu kuti mumawotcha mafuta koyambirira masana ndikusunga mafuta ambiri mtsogolomo, kapena musunge mafuta ambiri masana ndikuwotcha kwambiri mafuta pambuyo pake, zotsatira zake zonse zizikhala chimodzimodzi - zimafunikira mphamvu za X ndikuwononga mphamvu za Y, ndipo mphamvuzo zimagwiritsidwa ntchito mu Consumed m'njira ina masana. Ngakhale kudya chakudya musanagone kumapangitsa kuti mafuta azisungidwa nthawi yayitali, sizimapangitsa kusiyana kwenikweni, chifukwa mafuta amawonongeka usiku komanso tsiku lotsatira thupi lanu likafuna.

Chifukwa chake chofunikira ndikulingalira zomwe kalori yanu ya tsiku ndi tsiku, mapuloteni, ndi zimafunikira zimakupatsani mphamvu kuti muchepetse kuchepa kwamafuta ndipo mutha kugwiritsa ntchito chowerengera chathu pa EliteImpactLabs.com ngati poyambira pa izi, ndipo ndizilumikiza ndi izi mu malongosoledwewo bokosi pansipa. Ndipo mukungofuna kuyang'ana kuti mupeze ndalamazo mozungulira maola 24.

Ngati mumachita izi mosalekeza, mutha kudya ma carbs anu nthawi iliyonse yomwe mungafune. Ngati mukufuna kudya mbale yayikulu ya pasitala mphindi 20 musanagone, kapena ngati mukufuna kudzuka pakati pausiku ndikupita kukadya mbale yayikulu yazipatso ndi yogati ndi chimanga, ndiye kuti mutha kupitiriza chifukwa monga malinga ngati kuchuluka kwanu kwa ma caloric onse kumatsatiridwa bwino, Kudya chakudya musanagone kapena ngakhale pakati pausiku si zamatsenga kuti mupeze mafuta amthupi mokwanira. Ndikukhulupirira kuti mwapeza zambiri m'nkhaniyi zothandiza masiku ano.



Ngati mwasangalala ndi nkhaniyi chonde dinani momwe nthawi zonse dinani batani la 'Like', siyani ndemanga ndikulembetsa kuti muzikhala ndi zatsopano zamtsogolo. Komanso mutichezere pa tsamba la Facebook la Elite Impact Labs pazolemba za tsiku ndi tsiku, zolemba, maupangiri, ndi zopereka zokhudzana ndi zowonjezera zamagulu. Zikomo kwambiri chifukwa chowonera nkhaniyi ndipo ndidzakambirananso posachedwa kuti mupeze maupangiri ena aulere.

Chifukwa chiyani ndimagona ndikadya ma carbs?

Amino acid wotchedwa tryptophan, yomwe imapezeka muzakudya zambiri zamapuloteni, imathandizira thupi kupanga serotonin.Zakudyathandizani thupi kuyamwa tryptophan. Pazifukwa izi,kudyakutichakudyawolemera mu mapuloteni onse ndichakudyazingapangitse munthu kumvakugona.

Kodi mudawonapo kuti mukakonza chakudya kapena shuga mumakhala ndi vuto lalikulu kenako nkuwonongeka? Izi, sizimangochitika kwa inu, zimachitikira aliyense. Chifukwa chiyani zili choncho? Shuga amakupangitsa kugona, koma mafuta amakupatsa mphamvu. (nyimbo zotsitsimula) Mukamadya shuga kapena mankhwala osakanikirana ndi mankhwala mumakhala ndi insulin ndipo mudzakhala ndi mphamvu zowonjezera ndipo sizikhala motalika, mphindi zochepa.



Koma eya udzakhala wamtali Koma kenako udzagwa chifukwa zimapangitsa shuga wako wamagazi kukhala wosakhazikika. Pa zakudya zoyenera zaku America, mudzawona izi, izi ndizochepa kulikonse. Zindikirani Tsikuli, ndikutanthauza, ndi lenileni, kungoganiza komanso kusinthasintha kwamalingaliro, mwadzuka, mwatsika, mwakwera, mwatsika, muli ndi mphamvu ndipo ndi mkombero.

Mumapita kumtunda Mumadwala matenda a shuga, mumakwera kenako nkugwa kenako nkutani? Mukufuna shuga wambiri kuti mubwerere bwino? Chifukwa chake pali zovuta ndi zotsika tsiku lonse ndipo mumangomva kutopa kwambiri. Chomaliza chomwe mukufuna palibe amene akufuna izi, palibe amene amafuna shuga wosakhazikika wamagazi. Tikufuna kuti shuga wamagaziyu akhale okhazikika.

Chifukwa chake pazakudya zoyenera za anthu, zomwe ndi mafuta ambiri, zakudya zamapuloteni ambiri, mudzakhala ndi shuga wokhazikika wamagazi, bwanji? Chifukwa thupi lanu limagwiritsa ntchito mafuta omwe amasungidwa ndipo limagwiritsa ntchito mafuta ndi zakudya kuti zikupatseni mphamvu. Ndipo simudzadandaula za kukwera, kutsika, ma bam, bam, bam, sizowopsa. Ndikutanthauza, kodi mudazindikira kuti mtima wanu ndiwokhazikika, kuti mphamvu zanu ndizabwino, kuti mumagona bwino, chilichonse ndichabwino chifukwa zinali choncho? Tinalengedwa kuti tizidya chakudya chambiri chokhala ndi mafuta ambiri.

Mudzawona kuti kumadera ena adziko lapansi mafuko ambiri amakhala ndi chakudya choyenera cha anthu. Sanaphatikizepo shuga ndi zopangidwa ndimankhwala azakudya m'zakudya zawo. Mumakhala ndi zakudya zamafuta ambiri.

Mwachitsanzo, amapha caribou ndipo mafuta ndi chinthu choyamba kudya chomwe amapha nyama, amakhala pazisindikizo ndi nyama yankhumba. Mafuta ndi chinthu chamtengo wapatali m'mafuko awa, omwe amafunafuna mafuta ambiri, sichoncho? Ndipo mafuta awa samakupangitsa kukhala wonenepa, amakupangitsa kukhala wathanzi. Ndipo anthu awa ndi athanzi kumeneko.

nkhani yoyenda panjinga

Mukayang'ana mafuko osiyanasiyana padziko lapansi kuti samadya shuga uyu. Amadya mafuta ndi zomanga thupi, owonda, athanzi, alibe matenda, ali olimba mpaka kukalamba. Ali ndi mano owongoka, athanzi, alibe mafupa.

Ndizodabwitsa zomwe zimachitika mukamadya zakudya zoyenera zaumunthu. Ndicho chimene ife tinapangidwira. Zonse zonena kuti mafuta ndi otchuka kwambiri, m'zinyama komanso mu homo sapien, chifukwa zimathandiza kukhazikitsa shuga wamagazi.

Zimatipatsa mphamvu, zimatithandiza kugona bwino, zimawongolera mahomoni chifukwa ndi momwe tidapangidwira kuti tidye. Zomwe sitinapangidwepo kudya ndiwo mankhwala azakudya zam'madzi ndi zotsekemera zotsekemera, ayi, ndichifukwa chake muwona zovuta ndi zazikulu chifukwa matupi athu sadziwa momwe angazigwiritsire ntchito. Matupi athu sadziwa choti achite nawo.

Pazovuta zokwana £ 10, ndibwera kwa inu m'mawa uliwonse kudzakuphunzitsani za moyo uno komanso chifukwa chake timakhulupirira zomwe timakhulupirira. Mudzawona kuti ndimaphunzitsa za zakudya zamafuta ambiri komanso kuti ndimakhala ndi magawo osiyanasiyana pa shuga. Chifukwa chake tikambirana mozama mitu iwiriyi pazovuta zothana ndi $ 10.

Ndikukulimbikitsani kuti mutenge nawo vutoli. Mutha kuphunzira ndipo mutha kusankha nokha zomwe mukufuna kutsatira. Ngati mumakonda nkhaniyi, ndipatseni zala zakumanja, ndipo kuposa pamenepo, lembetsani ku chiteshi changa mudzadziwitsidwa ndikatumiza nkhani yatsopano.

Koma ndikufuna kumva kuchokera kwa inu. Ndemanga pansipa ndikudziwitsani zomwe mwawona mutasintha zakudya zoyenera za anthu. Mukakhala ndi Code Red, mwawona kuti muli ndi shuga wamagazi okhazikika? , mphamvu zokhazikika? Kodi mwawona mutadzuka m'mawa kuti mwadzuka ndipo simunali aulesi? Ndikufuna kumva kuchokera kwa inu, ndemanga pansipa.

Ndikufuna kumva nkhani yako. Tionana munkhani yotsatira. (Nyimbo zotsitsimula)

Kodi chakudya chochepa cha carb chingayambitse kugona?

Posakhalitsa,keto zakudya zingayambitseanasokoneza tulo ndipokusowa tulo.Kusowa tulo kumayambitsandiketo zakudyaakuti ndiotsikamagulu a serotonin ndi melatonin, komanso apamwamba kuposa mphamvu wamba. Nthawi yayitali,keto zakudya angathekumabweretsa tulo tofa nato komanso kugona kochepa kofunikira.Mar 14 2019

Lawrence Tam akuti, 'Ndimadzuka pakati pausiku ndipo ndimadzuka kwa maola ambiri ndisanadzuke ndikudzuka. Kodi carb yotsika, inganene magalamu 50, itha kuipitsa? Shuga yanga yamagazi inali 6 masiku atatu apitawa. 'zomwe zinali zazikulu kwambiri.

Ndimakonda kuyesa carb yotsika, 'ndipo akuwonekeratu kuti ndiwo mamiligalamu 100 pa desilita imodzi. 'Ndimadzuka pakati pausiku ndikudikirira kwa maola ambiri. Kodi carb yotsika ingapangitse kukulirakulira? 'Lawrence, mukamacheza, kodi mungofotokoza ngati muli kale pa chakudya chochepa kwambiri cha magalamu 50 patsiku? Chifukwa chake, eya, zitha kutero.

Chifukwa chake, onani, ngati mukudya ketogenic - chabwino, choyamba tinene kuti simuli pa chakudya cha ketogenic. Ubongo wanu umagwiritsa ntchito magalamu 120 a chakudya tsiku lililonse, ubongo wanu wokha. Iyenera kukhala ina ya magalamu 30 kapena apo yomwe ingagwiritsidwe ntchito, ziribe kanthu zomwe zikakamizidwa chifukwa cha maselo ofiira ofiira, makamaka maselo amachende, impso ndi mandala a diso.

Ndipo, ngati simudya chakudya cha ketogenic, thupi lanu lonse silili thupi lanu lonse. Sindikufuna kukhala wowotchera mafuta chifukwa chake iwotcha chakudya chomwe chimatha kulowa m'malo mwa mafuta, koma sizinali chifukwa choti munali ndi chakudya kumeneko. Chifukwa chake chiwindi chanu chimasunga magalamu 90 a chakudya kuti chithandizire shuga wanu wamagazi pakati pa chakudya mpaka usiku ndi nthawi yayikulu kwambiri chifukwa usiku wonse ndiye nthawi yayitali kwambiri yomwe mungadye osadya.

Zochita zolimbitsa thupi

Ngati muwonjezerapo, mukuyang'ana pafupifupi magalamu 250 a chakudya patsiku - sitinachite zolimbitsa thupi kwambiri. Ngati mukuyang'ana kuti mubwezeretse malo ogulitsa glycogen, mwina mukuyang'ana magalamu 250 a chakudya patsiku. Tsopano chimachitika ndi chiyani mukakhala ndi ketogenic? Gwiritsirani ntchito shuga muubongo wanu kuchokera pa magalamu 120 patsiku mpaka magalamu 30 kapena 35 patsiku.

Mutha ndipo simudzatha, konse, konse, konse, zero. Ndicho chinthu chimodzi. Muli ndi magalamu 20-30 ena azakudya zomwe mungawotche m'maselo omwe palibe china chilichonse chomwe chingawotche, monga maselo amwazi, maselo ena a impso, maselo ena m'mayeso, maselo ena a mandala a diso.

Chifukwa chake mumakhalabe ndi magalamu 60 kapena 70 a chakudya tsiku lililonse chomwe mungafune ngakhale mutakhala osinthika ketogenic. Sindikunena kuti muyenera kudya chakudya chimenecho; muwapanga kudzera mu gluconeogenesis ngati simukudya. Koma thupi lonselo, komwe zosowa zimasinthasintha, lasunthira makamaka mafuta owotchera mafuta pachakudya cha ketogenic cha nthawi yayitali.

Chifukwa chake vuto lalikulu ndikuti simuli otsika kwambiri kuti mukhale ndi ketogenic koma muli pansi pa 200, 250 magalamu a carbs patsiku. Mwinanso magalamu 100 a chakudya patsiku ndiabwino ngati zingakugwireni, koma ngati muli ndi zizindikiro za shuga wotsika magazi usiku simuyenera kutaya nthawi yambiri mukuganiza chifukwa chake muli mdera lomwe mulibe Ngati timasinthiratu, ubongo wanu ukuwotabe magalamu 120 patsiku, chiwindi chanu chikusungabe magalamu 90 patsiku, ndipo thupi lanu lonse mwina likufuna kuwotcha chakudya kapena mphamvu m'malo mozisunga chifukwa ma carbs alipo. Chifukwa chake thupi lanu silimadzikonzekeretsa mwadala kuti likhale ndi chakudya m'derali.

Pa magalamu 50 sindikudziwa. Ndinu keto Chosangalatsa kwa ine ndikuti ngati mudali ndi 2, 3, 4, 5 millimoles pa lita imodzi ya ma ketoni m'magazi anu kuposa magalamu angati a chakudya omwe mukudya. Chifukwa ngati mwasunga ketogenesis yathunthu, muli ndi mwayi woti mudzasinthidwa keto kwamasabata ambiri, koma ngati simutero, monga mukamayenda pakati pa 0,5 ndi 1, sindikuganiza kuti ndinu opambana - idzasinthidwa.

Mwina muli m'derali. Kapena, ngati mumamwa magalamu 50 a chakudya tsiku lililonse ndipo mulibe ketoni iliyonse, mulidi m'derali. Chifukwa chake, kudzuka pakati pausiku ndikukhala tcheru kwa maola ambiri, inde, ngati mumadya carb yochepa, yang'anani ma carbs.

Lawrence akuwonjezera kuti, 'Sindili pa chakudya cha ketogenic.' Mwina simungakhale ketogenic mwadala, koma pokhapokha mutayesa ket yanu sitikudziwa momwe muliri ketogenic, ndiye vuto lalikulu. Komanso, mutha kukhala ndi vuto ndi keto, koma keto ndiotetezeka kwambiri kuposa momwe a Denise Minger amatchulira, macronutrient marshland, komwe mumakhala mafuta ochepa, onenepa kwambiri, koma simunakonzedwe kwenikweni chinthu chimodzi kapena chimzake.

Ndikuganiza kuti awa ndiye malo oyipitsitsa kuchokera pamenepo. Ndipo sindikunena kuti palibe zifukwa zina zodzuka pakati pausiku. Sindikunena kuti mudzakhala pamalo ano mukakhala ndi magalamu 50-100 a carbs.

Ndikungonena ngati mukudya magalamu 50 kapena 100 a chakudya, ndipo muli pamalo ano, onetsetsani kuti muphatikize awiriwo ndikuwona ngati kuwonjezera chakudya chanu kumathandiza. Shuga yamagazi anu ndiwokwera pang'ono. Carb yotsika siyothetsera vuto la kusala kudya kwa shuga kwa anthu omwe alibe chakudya chambiri komanso amakhala ndi shuga kwambiri akamasala kudya.

Pali anthu ambiri omwe ali ndi chakudya chochepa kwambiri ndipo amakhala ndi shuga kwambiri akamasala kudya. Carb yotsika kwambiri imakuthandizani - ngati mulibe shuga, simudzakhala ndi spikes yayikulu ya postprandial ngati simumadya chakudya chifukwa simunadye chakudya, koma kusala kudya kwanu m'mawa kumakhala ngati, Kulekerera kwa shuga ndikoseketsa, shuga watsala ndi chakudya chomwe mudadya usiku watha. Nthawi zambiri, imayendetsedwa ndi mahomoni, ndipo palibe chilichonse chokhudza carb yotsika chomwe chimapangitsa mahomoni kuti asachitike.

Carb yotsika imathandizira mahomoni m'njira zomwe zimawonjezera izi chifukwa mahomoni omwe amachulukitsa kusala kwanu m'mawa m'mawa ndi nambala wani, glucagon, kenako nambala yachiwiri, yomwe imalimbikitsidwa ndi mahomoni adrenal. Ndipo zonsezi ndizoyambirira komanso mochedwa kusintha kwa kagayidwe kochepa ka shuga. Kodi mukudziwa chomwe chimapangitsa kusala kudya kwa m'mawa kwambiri? Chabwino, mulandu womwe mukubweretsa ndikuti mukuiwala za shuga ndikupeza tulo lolimba, ndipo zomwe mumanena zimandiuza, mukakhazikitsa tulo tanu, onetsetsani kuti mwayang'ana kaye chakudya.

Kodi ma carbu abwino ndi chiyani kuti mudye usiku umodzi?

Zosakaniza zomwe zimapereka malire acarbsndi mapuloteni onga tirigu wathunthu ndi tchizi amathandizira magawikidwe amtundu wamagazi (28). Kuchokera pamalingaliro ogona, kuphatikiza cholemera cha carbchakudyamonga osokoneza bongo omwe ali ndichabwinogwero la tryptophan ngati tchizi limathandiza kuti tryptophan ipezeke muubongo wanu (25, 29).Juni 24. Okutobala 2018

Munkhaniyi, ndikuwonetsani '14 Zakudya Zakumwa Zakumwa Zakumwa Ndi Zakumwa Zambiri 'POPEZA ngati mukudya zakudya zochepa, tiyeni tiyambe Hey Carbdodgers! Dzina langa ndi dr. A Dan Maggs, ndabwera Lachiwiri lililonse ndi zolemba zatsopano zamomwe mungakhalire moyo wabwino wama carb. Ndingakhale wokondwa ngati mungalembetsere kutsamba langa.

Ingodinani batani lolembetsa pansipa pamutuwu ndikumenya belu kuti lidziwitsidwe ndikatumiza nkhani yatsopano Lachiwiri lililonse. Mukudziwa kwanga kuthandiza anthu kuti azichita bwino ma carb dieters ochepa, ndapeza mutu wazolakwika zomwe anthu amapanga msanga. Wina akakhala ndi vuto la chakudya chochepa kwambiri cha carb, nthawi zambiri chimakhala chimodzi mwazakudya zomwe pambuyo pofufuza zomwe adadya nthawi zambiri zimakhala zovuta.

Chifukwa chake khalani mpaka kumapeto kwa nkhaniyi kuti mupeze ma carbs onse omwe muyenera kuzemba kuti muthe kuchita bwino paulendo wanu wotsika kwambiri. 'Gulu loyamba' lopewa mwachidziwikire ndi zakudya ndi zakumwa zomwe mwachiwonekere zili ndi shuga. Tsopano ndikuyika izi apa makamaka chifukwa chokwaniritsa, kuti ndisakhumudwitse anzeru za aliyense, ingotenga nawo.

Kodi wokwera njinga amayenda ma mile angati pachaka

Ndidutsa posachedwa. Chifukwa chake ndikulankhula za zinthu monga maswiti, maswiti, makeke, zakudya, ma cookie, ndi kupanikizana. Kuwonjezera shuga pachakudya kapena chakumwa chanu pamene mukuwonekeratu kuti mukumwa shuga, momwemonso zimamwa zakumwa monga shuga-zotsekemera, ma sodas, zakumwa zamasewera, ndi zakumwa zamagetsi.

Kumbukirani, avareji ya soda imakhala ndi masupuni opitilira 9 a shuga. Chabwino, zonsezi ndi magwero owoneka bwino a chakudya chamafuta, koma ndi malo obisika omwe shuga amawoneka kuti amawonedwa ndi anthu ambiri. Shuga wowonjezedwa amabisika m'magawo atatu mwa anayi am'mapaketi.

Zinthu zingapo zotsatira ndi malo ena omwe anthu amamenyedwa kwambiri. Msuzi ndi zokometsera tsopano msuzi wina ndiwokoma mwachidziwikire, monga ketchup, kanyenya, teriyaki, ndi msuzi wa hoisin. Kukomako kumatha kukhala konyenga chifukwa ngakhale kuti sikokoma, sikutanthauza kuti ndi shuga -maulere.

Mwamwayi, misuzi yambiri yotentha imakhala ndi shuga wochepa kwambiri, koma samalani ndi Sriracha, yomwe imayika shuga pamalo achiwiri. Malo opangira malonda nthawi zambiri amakhala ndi shuga kuti azikongoletsa. Ganizirani zinthu monga msuzi wa phwetekere ndi msuzi waku Bolognese.

Nambala yachitatu ndi mavalidwe a saladi. Masaladi tsopano ndi chakudya chopatsa thanzi choyenera ndipo pachifukwa chabwino, ndipo ndiwofunika kudya pang'ono-carb ndi ketogenic, koma samalani ndi zomwe zingakhale m'mavala amtengo wapatali omwe mumagula kusitolo, samalani kwambiri ndi glazes. Momwemo, zovala za saladi ndizosavuta kukonzekera.

Ingosakanizani magawo atatu a maolivi ndi gawo limodzi la viniga ndipo muli ndi vinaigrette wosavuta wopanda shuga wobisika. Samalani kwambiri madiresi a saladi omwe amadziwika kuti ndi ochepa mafuta chifukwa nthawi zambiri amakhala ndi shuga wambiri. Tiyeni tichite zinthu zotsika mafuta ambiri, nambala yachinayi.

Choncho mafuta amafanana ndi kukoma, ndipo mafuta akachotsedwa muzakudya zomwe zimayenera kukhala ndi mafuta, zimakonda kulawa. Opanga zakudya nthawi zambiri amapitilira izi powonjezera shuga m'malo mwa kusowa kwa kununkhira, kutanthauza kuti zakudya zomwe zimagulitsidwa ngati zakudya kapena mafuta ochepa kapena zakudya zopatsa thanzi zimadzaza ndi shuga ndipo pamakhala zakudya zochepa zamafuta. Ndidanenapo kale mavalidwe a saladi ochepa, koma samalirani kwambiri ma yogurts ochepa mafuta.

kuwunika nkhandwe

Nthawi zonse ndimapereka njira zomwe amati ndi zathanzi njira yothetsera mavutowa. Funso limodzi lomwe nthawi zambiri amafunsidwa ndi, 'Ndingadziwe bwanji ngati ndikudya shuga wobisika?' Ndikutsimikiza kuti anthu ambiri amatha kuzindikira shuga ndi fructose kuchokera ku shuga ngati angawawerenge pa cholembera, ndipo sucrose, ndiye dzina la mankhwala a shuga patebulo. Ambiri a inu mudzazindikiranso kuti manyuchi a chimanga a fructose ndi ofanana ndi shuga, ndipo mulinso oyenera kukayikira mayina ena omveka ngati mankhwala monga dextran, dextrose, maltodextrin, socceroos, ndi mannose, onse omwe ndi shuga koma ndizovuta kwambiri kuposa izi ndipo amagwiritsa ntchito mayina monga timibulu ta madzi a nzimbe, zolimba za madzi a chimanga, kukoma kwa chimanga, madzi a carob.

Awa ndi ochepa chabe mwa mayina omwe atha kugwiritsa ntchito shuga pachakudya, ndipo alipo enanso ambiri. Ndiye mungadziwe bwanji ngati mukudya shuga wobisika? Chabwino, makamaka ayi! Ndiye mungapewe bwanji shuga wobisika? Njira yosavuta yopewera shuga wobisika ndikudya zakudya zenizeni ndikugula zakudya zenizeni, ndikutanthauza zakudya zomwe sizinasinthidwe. Ngati ilibe mndandanda wazowonjezera, sichingakonzedwe ndipo ilibe zoyipa zilizonse zobisika.

Tiyeni tifike nambala 5, mashuga achilengedwe. Tikulankhula za zinthu ngati uchi zomwe ndidapatsa timadzi tokoma, shuga wosalala wa nzimbe ndi shuga wa kokonati ndipo ndichinthu chodziwika chomwe ndimamva anthu akati 'ndimaganiza ngati zinali zachilengedwe zikhala bwino' chabwino, itha kukhala shuga mwachilengedwe, koma imakhalabe ndi chakudya chambiri ndipo tiyenera kuyipewa, zomwe zimatibweretsera mutu wotsutsana wa zipatso.

Tsopano, zipatso nthawi zambiri zimanenedweratu kuti zimakhala zathanzi, koma zipatso zimatha kukhala ndimitundu yambiri. Mwachitsanzo, nthochi yofanana imakhala ndi masipuni pafupifupi 6 a shuga, pomwe mavwende amatumikiridwa osachepera 2, koma yerekezerani izi ndi kutumikiridwa kofananako kwa sitiroberi komwe kumakhala ndi theka la supuni ya shuga. Zikafika pakuchepetsa chakudya, sitingathe kudya zipatso zonse palimodzi ndikunena kuti ndi zipatso zanu zopatsa mphamvu, koma muyenera kuphunzira zochulukirapo pazamagawo osiyanasiyana azipatso zosiyanasiyana.

Makamaka, ndikufuna ndikupemphani kuti muzindikire zipatso zam'malo otentha monga nthochi, mango, chinanazi ndi zina zotero. Onetsetsani zipatso zouma monga sultana, zoumba, maapurikoti ndi masiku. Izi zitha kukhala njira yothandiza kwambiri yoperekera shuga.

Kuperewera kwa madzi kumapangitsa kukhala kosavuta kudya chakudya chambiri mwachangu ndipo timadziti ta zipatso tiyenera kupewedwanso pazakudya zochepa. Mofanana ndi zipatso zouma, timadziti ta zipatso tomwe timapatsa zipatso zimathandizanso kuti zipatso zambiri zizidya msanga. Pasanathe chikho, mamililita 200 a madzi a apulo amenewo amakhala ndi shuga wofanana ndi womwera soda.

Namba zisanu ndi ziwiri ndi chimanga. Awa ndi malo odziwika bwino oti mupewe pazakudya zochepa, koma pali zolakwitsa zochepa zomwe ndimawona pafupipafupi mderali ndipo zikafika pa njere ndi mbewu, ndimayankhula za zinthu monga tirigu, chimanga, mpunga, phala, balere ndi zina zotero zomwe zimagwiritsidwa ntchito popanga zinthu monga buledi, pasitala, ndi chimanga cham'mawa. Zonsezi ndizokulirapo komanso wowuma ndi maunyolo ataliatali a mamolekyulu a shuga omwe onse amagwirira pamodzi ndipo maunyolo awa pamapeto pake amasanduka shuga ndiye wowuma ndimtundu wina wama carbohydrate.

Cholakwika kwambiri chomwe ndimawona mderali ndikuti anthu amasiya buledi woyera ndi pasitala ndi tirigu wam'mawa wam'mawa kwambiri, ndipo m'malo mwake amasankha njira zowoneka bwino zambewu zonse chifukwa akuganiza zama carbs ochepa. Tengani mkate mwachitsanzo, chidutswa cha buledi choyera chimakhala ndi supuni 3.7 ya shuga pomwe chidutswa cha buledi wokhazikika chimakhala ndi supuni zitatu za shuga, sichimveka bwino, koma magawo awiri ang'onoang'ono a bulediyu ndi ofanana mwa supuni 6 za shuga ndipo zomwezi zimapezekanso pazakudya zabwino monga chakudya monga phala, phala, kapena oatmeal.

Ngakhale amatha kuwoneka kapena kugulitsidwa ngati njira zabwino, mbewu zonse ndi njere ziyenera kupewedwa pazakudya zochepa. Ndisanapitirire gawo lotsatira, ndikungofuna nditchule chinthu chimodzi chomwe ndi tirigu, koma ambiri a ife timaganiza za masamba ndipo chimanga chotsekemera. Chimanga chotsekemera, chomwe chimagwiritsa ntchito magalamu 80, chimakupatsirani masipuni 4 a shuga, omwe ndi nthawi 20 kuchuluka komwe mungalandire pakudya broccoli wofanana.

Nambala eyiti ndi zinthu zopanda gilateni. Izi ndizofanana ndi zomalizira, koma popewa mbewu monga chimanga, anthu ambiri omwe amakhala ndi moyo wochepa kwambiri amakhala opanda gilateni, koma ndawonapo anthu ambiri akusokonezeka pazinthu zopanda gluteni zomwe mwachilengedwe amaganiza kuti ali ndi chakudya chochepa. Chifukwa chake dziwani kuti kupanda kwa gluteni sikukhala ndi chakudya chochepa kwambiri.

M'malo mwake, zambiri mwazinthuzi zimakhala ndizambiri. Nambala naini ndiye ndiwo zamasamba zokulirapo zazikulu kwambiri. Zotsatira zake, anthu nthawi zambiri amadziwa kuti ayenera kupewa mbatata pazakudya zochepa.

Ambiri omwe amagwiritsa ntchito magalamu zana ndi makumi asanu a mbatata ndi ofanana ndi masupuni asanu ndi anayi a shuga. Zomera zina zowuma zomwe mungapewe ndi mbatata ndi ma parsnips, omwe ali ndi mavitamini ofanana ndi mbatata, komanso chinangwa kapena yucca, omwe ali ndi zopezera kabatata kawiri konse. Nambala khumi ndi nyemba.

Nyemba zamasamba ndi banja lazomera zopangidwa ndi nyemba, mphodza, nandolo, ndipo pomwe ndizopangira kwambiri zomanga thupi ndipo chakudya chomwe chimachokera m'thupi chimakhala chosakanikirana ndi thupi pang'onopang'ono, ngati mukufunadi kuchepetsa chakudya, ambiri nyemba ziyenera kukhala pamndandanda wanu wogula. Pali zambiri mgululi kotero sindidutsamo zonsezi, koma zomwe anthu amapeza ndi nsawawa ndipo nandolo ali ndi chakudya chambiri poyerekeza ndi nandolo wam'munda poyerekeza nandolo zam'munda zomwe ndizotsika kwambiri m'zakudya zam'madzi ndi kudziletsa Amatha kudyedwa, koma zakudya zopatsa mphamvu kwambiri zama carbohydrate. Nambala khumi ndi chimodzi ndi njere zabodza, njere zabodza zimaphatikizapo zinthu monga quinoa, buckwheat, ndi mpunga wamtchire, womwe si mpunga konse.

Tsopano ndikuganiza za izi ngati dolegume, ndizabwino komanso zopatsa thanzi kuposa mbewu ndi chimanga, komabe zimakhalabe ndizakudya zambiri ndipo ziyenera kupewedwa. Nambala khumi ndi iwiri ndi mtedza wa cashew. Masamba ndi osiyana ndi banja la mtedza, zomwe zimakhala zochepa kwambiri m'thupi.

Cashews amakhala ndi katatu kapenanso chakudya chamagulu mtedza ambiri ndipo izi zimatha kukhala zovuta makamaka chifukwa ndizosavuta kuzidya zambiri, makamaka zikathiridwa mchere. Nambala khumi ndi itatu ndi mkaka. Mkaka uli ndi lactose, yomwe mwachilengedwe ndi shuga ndi lactose imasinthidwa mwachangu kukhala shuga mthupi ndipo chifukwa chake imayenera kuganiziridwa kuti imakhala ndi chakudya chambiri.

Kumbukirani kuti ma latte, cappuccinos, ndi zakumwa zina zopangidwa makamaka ndi mkaka ziyenera kupewedwa. Ngati mumamwa pang'ono mkaka mu ma khofi awiri kapena atatu patsiku muyenera kukhala bwino, koma ngati mumamwa mkaka wambiri m'makapu asanu ndi awiri kapena asanu ndi atatu patsiku, mwina mumalandira chakudya chokwanira kuchokera mkaka womwewo ndipo motsimikizika Limbikitsani kugwiritsa ntchito mkaka wathunthu m'malo mochepetsa mafuta omwe mumafunikira zocheperako kuti mugwire ntchito yomweyo ndipo ndikuganiza kuti amangokonda kwambiri ndipo amakhala womangika ndi nambala khumi ndi zinayi, mowa wake! Chabwino, mowa uliwonse umachedwetsa kapena kusiya kuchepa pakudya, koma pali zakumwa zoledzeretsa zomwe zili ndizakudya zambiri kuposa ena. Chidziwitso chapadera ndi mowa, womwe umadziwika kuti Liquidtoast ndipo pali mitundu mazana angapo amitundu ya mowa yomwe yonse imakhala ndimadzimadzi osiyanasiyana ndipo mutha kupeza moŵa wotsika kwambiri, koma onse amakoma kwambiri.

Chifukwa chake, ili ndiye mndandanda wanga wapamwamba kwambiri wa 14 wazakudya ndi zakumwa zomwe ndiyenera kupewa ndikamadya zakudya zochepa. Tsopano zikumveka ngati inu simungathe kudya kalikonse, koma ndikukutsimikizirani kuti sichoncho. Kumeneko mutha kuwona vuto langa laulere lomwe timathamanga pafupipafupi ndikukuyendetsani pazonse zomwe mungafune kuti muchite bwino paulendo wanu wotsika wa carb.

Ndikukuthokozani nonse chifukwa chowonera nkhaniyi, ngati mwasangalala ndi nkhaniyi chonde ndipatseni chala cham'mimba kapena ndipatseni ndemanga ngati ndaphonya china chake kuti ndikachiyike mtsogolo. Zikomo powonera, tiwonana m'nkhani yotsatira

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Chifukwa chiyani kuli kovuta kugona ndi chakudya chochepa kwambiri cha carb?

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Onsewa ali ndiudindo wawo pazakudya zabwino, ndipo onsewa amatenga gawo pogona mokwanira. Ma carbs ndiwo gawo lalikulu kwambiri pazakudya zanu. Akuluakulu ayenera kutenga 45 mpaka 65 peresenti ya zakudya zawo kuchokera ku carbs, malinga ndi Dietary Guidelines for American.

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