I-American Academy yeSondlo yeSondlo kunye neHatology ivele ukuba itshintshe ubunzima bomzimba okanye ukuyigcina, kuyimfuneko ukulawula inani leekhalori ezisetyenzisiweyo. Nangona kunjalo, hayi isondlo esinye siya kukuxelela ukuba ushiye iimveliso ngomxholo wekhalori ephezulu onee-carbohydrate kunye namafutha. Nangona i-calric yesiqu sesidlo ayichongi ukuba isixhobo sayo sisisebenzisi, ixabiso eliphezulu lokutya limisela ixesha elizaliswe ngalo. Ndithathe isigqibo sokufumanisa ukuba ukhetha indlela yokutya eluncedo kwaye ulawule umxholo wekhalori yokutya kwemihla ngemihla.
Uphononongo olwaneleyo lomcimbi
Izazinzulu zakha zacebisa ukuba i-carbohydrate yandisa umngcipheko wokukhubazeka ngaphezu kwamafutha kunye neprotein. Ngokutsho kwe-hypothesis, i-carbohydrate yeyona nto iphambili yokutyeba ngenxa yokukhusela ngenxa yokwandisa inqanaba le-insulin, ngalo, kunegalelo ekuqokeleleni. Olu luvo lwaziwa njengemodeli ye-carbohydrate-insulin yokutyeba kakhulu - ihlala ithandwa phakathi kwabahluphekayo kwimicimbi yezamayeza abantu, okuthetha abantu abaninzi. Nangona kunjalo, kamva, umzekelo, kwisifundo "Ngaba ukutya okuphezulu kwe-carbohydrate kukhokelela kumngcipheko wokukhuluphala? Uhlalutyo olucwangcisiweyo kunye nohlalutyo lweMeta Ke yitya i-porridge kunye neziqhamo kwimpilo!
I-carbohydrate inceda umsebenzi wamathumbu
Ifoto: HARTAHH.USPUS.com.
Ukutshintsha ukutya okunempilo
Iimveliso ezinomxholo onamafutha aphezulu, njengamantongomane, imbewu, ioyile, nazo zingapheli. Nangona kunjalo, ukuba ufunda umbuzo nzulu, uyakufunda ukuba i-nuth ayityebhathi nje, kodwa neproteni, ifibre, iivithamini, i-phytonsuteres, njalo njalo. I-mono efanelekileyo ye-mono kunye ne-polynaturited i-faks ixhasa umsebenzi wentliziyo yakho kunye nemithambo yegazi, ebaluleke kakhulu kubantu ababandakanyekayo ezemidlalo, ukusukela kwi-voltage ephezulu, inkqubo yabo yentliziyo ihlala ithoni. Uphando luka-2013 "Ukuthathwa kweTwe kunye nokuhlola: Uhlalutyo lwe-meta lovavanyo lweklinikhi" lubonise ukusetyenziswa rhoqo kwamandololi ancedisa ukuxhasa ubunzima kunye nokuphucula impilo!
I-inzuzo yamathumbu
Isifundo sika-2012 "ukwenziwa kwe-fiber ye-fiber ye-Gut Microbiota kuphucula izinto zomngcipheko kukutyeba kakhulu kunye ne-metabolic" ivumile i-hypothesic ukuba intsholongwane yentsholongwane enoxanduva lokumba ukutya kunye ne-fiber eyenziwa nge-fiber inyibilikisiwe. Oku kuthetha ukuba ukwala kwakho kwe-carbohydrate ngunobangela wento engento kwaye isebenzisane emathunjini. Ukuba awuyithandi incasa ye-porridge, ungalibali ukuba i-fiber iqulethwe kwimifuno, kunye nayo inokutyiwa ngendlela yesongezo sokutya-ungayifumana ifayibha kuyo nayiphi na ifayibha.
Ukutya kweKaloric-Umthombo wamandla oQeqeshiweyo
Ifoto: HARTAHH.USPUS.com.
I-Lexogy kunye neLinyane ngoQeqesho
Ukuba ukhe waqhelisela ukuqhutywa kweprotein-i-carbohydrate, mhlawumbi uyazi ukuba umzimba uziva njani emva kweentsuku ezimbalwa ngaphandle kwe-carbohydrate. Ukunqongophala kwamandla, ukunxila, imisipha yomsipha-yonke le nto sisiphumo sokutya okuphantsi kwekhalori. Le yintsomi yokuba ukutya okuphantsi kwekhabhoni kunokudlula ukutya okuphezulu kwe-motor. Ukufundisisa "Uhlengahlengiso lwamafutha alandelwa yi-carbohydrate yokuhlaselwa kwe-Sprint ephezulu ye-Sprint" ngo-2006 kubandakanya uvavanyo kwiibhayini ezimbini - ezinye zihleli kwi-carbohydrate eninzi. Ngenxa yoko, okokuqala ukufika nge-100 km ukubonisa ixesha elibi kuneqela lesibini. Ukuba ufuna ukudlala iziphumo, kwaye hayi nje ukuchitha ixesha kwiholo, ungakulibali ukutya ii-carbohydrate kunye nokutya okutyebileyo.