Low Carb Diet: Zvinokubatsira Here Kurasikirwa Uremu?

Ndechipi chikafu chekusarudza kuitira kuti uzvigadzirise nekukurumidza sezvinobvira? Nehurombo, mune iyi nyaya isu hatiwanzovimbi nenyanzvi - isu tinowanzo tarisa pane zano reshamwari uye maonero mumasocial network. Uye ikoko ivo zvino vari kushingaira kukurudzira kudya kwakaderera-carbohydrate - tinonzwisisa kuti mukurumbira wakadaro unobatanidzwa nei.

Iko kukosha kwekudya kwakaderera-carbohydrate

Muchokwadi, hapana imwe chete yakaderera-carb yekudya, kune angangoita gumi nemaviri awo. Inonyanya kufarirwa ndeyekudya kweketo, kudya kweAtkins, kudya kweDukan, iyo "Kremlin" imwe. Zvose izvi zvinoreva kuti tichasiya makabhohaidhiretsi akareruka uye tovatsiva nemapuroteni, mumamiriro ezvinhu akaipisisa, ane zvishoma zvemakhahydrates akaoma. Izvi zvinoreva, kana kare 40-50% yezvokudya zvedu (kana iwe uchiverenga mumakori) aiva makhahydrates, uye mamwe akakamurwa nehafu pakati peprotein nemafuta, ipapo pakuchinja kune yakaderera-carbohydrate kudya (LCD), yakafanana 40. -50% ichawira pamapuroteni, uye yakasara 50-60% - yemafuta uye yakaoma carbohydrates.

Ko kudya kwakaderera kwecarb kwakanakira kuonda here?

Iwe unonyatsoziva kuti nei macarbohydrates ari nyore asingakosheswi. Kana zvisina kudaro, ngatijekesei: izvi zvinosanganisira zvokudya zvine shuga yakawanda, uyewo izvo zvinokurumidza uye zviri nyore kugadziriswa uye kubatwa nemuviri, zvakadai semupunga chena nechingwa, zvinopa pakarepo simba rakawanda. Muviri haudi zvakanyanya, haugone kushandisa zvese kamwechete uye unotumira zvakawandisa kumadhishi emafuta - kwezuva rekunaya. Somugumisiro, tinova nani.

Zvokudya zvine mapuroteni uye makabhohaidhiretsi akaomesesa haanyanyi kuita kuti uremu uwedzere. Uye ivo vanonyanya kugutsikana, muviri unopedza simba rakawanda pakugadzirisa kwavo. Uye vateveri veNUP chikafu vanotenda kuti kana nhamba yavo mukudya ichiwedzerwa, uye akareruka makabhohaidhiretsi ari anathema, huremu huchadzika.

Hongu, kudya kwakaderera-carb kunoda kuti iwe urege.

Nheyo dzekutanga dzekudya kwakaderera-carbohydrate

Chii chinonzi low carb diet? Izvo:

  • kuramba chero zvigadzirwa zveupfu uye zvihwitsi;

  • kubviswa kubva kumenyu yeshuga, molasses, sirasi, sucrose, maltose, starch chero ipi zvayo;

  • hutongi hwemvura yakaoma - kazhinji unofanirwa kunwa 30 ml zuva nezuva kune imwe kilogiramu yehuremu;

  • kuiswa mukudya kwemafuta emucheka;

  • kutora mavitamini, carnitine uye selenium;

  • kuramba doro uye soda.

Zvakanakira uye Zvakaipa zveYakaderera Carb Diet

Zvose izvi, chokwadi, hazvisi nyore. Zvinonyanya kuoma kune avo vanoderedza uremu pakudya kwakaderera-carbohydrate kuti vapiwe kurambidzwa kweshuga nemaswiti. Zvakanaka, ungaramba sei ice cream pazuva rinopisa rezhizha? Kana kuti croissant pane yako yaunofarira kofi shopu? Zvakadini nemichero? Haasi ose ari pasi-carb zvigadzirwa, izvo zvinoreva, maererano nemafungiro evanyori vezvokudya, hazvina kukodzera kuderedza uremu. Asi mushure mezvose, kuramba mabhanana kana mazambiringa, tinozvinyima mavhitamini anodiwa nemaminerari.

Vamwe vanogadzirisa kwete zvihwitsi nemichero chete, asiwo zviyo nemiriwo, uye chaizvoizvo shandura kune kudya kwenyama. Zvine ngozi, uye heino chikonzero.

  • Nekurambidzwa kwakanyanya uye kwenguva refu kwemakhahydrates (pasi pe30 g pazuva), ketosis inogona kukura - mamiriro apo kuparara kwezvinhu zvemafuta nemapuroteni zvinotanga kutyisa muviri. Zviratidzo zvaro kuravira kweacetone mumuromo uye mweya wakashata unotyisa.

  • Pamusoro pezvo, vateveri vekudya kwakaderera-carbohydrate nekudzora kwakasimba kweBJU (mapuroteni, mafuta uye makabhohaidhiretsi) vanoisa njodzi ye "kudyara" chiropa, itsvo, pancreas, uye kuwana gastritis nemaronda emudumbu. Kuremerwa panhengo idzi nekudya kwakaderera-carbohydrate kunowedzera zvakanyanya.

  • Mwoyo unotamburawo - uye kwete chete nekuda kwekuwedzera kwehuwandu hwe "yakaipa" cholesterol muropa (izvi hazvidzivisiki nekudya kwenyama). Vatsvagiri kubva kuHarvard Stem Cell Institute vanoti matambudziko arikubuda aya kune chokwadi chekuti nekuwanda kweprotein pane menyu, madziro etsinga dzeropa anomira kuvandudzwa. Migumisiro yekuedza kwavo yakabudiswa muProceedings of the National Academy of Sciences. Izvi zvinoshamisa, asi kunyange mumamiriro ezvinhu ehuwandu hunoratidzika hwakakwana hwezvinhu zvekuvaka (protein), masero akatanga kupatsanurwa zvishoma nezvishoma. Panzvimbo yekufa, microdamages yakaumbwa, umo maatherosclerotic plaques akaumbwa. Uye kukura kwema capillaries matsva kwakamira!

  • Asi handizvo zvoga. Nekudziviswa kwakapinza kwemakhahydrates, muviri unotanga kutora simba kubva kune zvakachengetwa zveglucose muchiropa - glycogen. Sezvo 1 g yeglycogen inosunga 2,4 g yemvura, kune kurasikirwa kwakanyanya kwemvura. Zvikero zvinoratidza minus inokosha, tinofara ... Asi mamwe mapaundi anotsiviwa nemafungiro akaipa kusvika pakuora mwoyo, kushaya simba kwakanyanya kusvika pakufenda, kuvimbiswa uye kuwedzera kwezvirwere zvisingaperi.

  • Kana kupihwa kweiyo glycogen kunosvika kumagumo, muviri unotanga kushandura mapuroteni awo kuita glucose. Saka, kwete mafuta chete, asiwo mapuroteni akawanda achaenda. Tsandanyama dzichapera simba, bvudzi, nzara, ganda richatambura. Huchasvava uye huchava nevhu muruvara.

Hongu, vanorasikirwa nekuremerwa nekukurumidza pakudya kwakaderera-carb, kunyanya pakutanga kana mvura yapera. Asi hazvibviri kugara pairi kwenguva yakareba: zvakaoma zvikuru kutsungirira kurambidzwa kwemakhahydrates, uye isu tatotsanangura kuti nei pamusoro apa. Saka, pachava nekuputsika, kudyisa, kudududza shure. Eya, mugumisiro wokutambura kwakadaro wakakodzera here? Chokwadi kwete. Shanduko yakapfava yemaitiro uye mararamiro kune vane hutano anoshanda zvirinani mune iyi pfungwa.

Hongu, kuderedza (kwete kurega zvachose!) Makabhohaidhiretsi ari nyore akanaka, kunyanya kana njodzi yekuwana chirwere cheshuga yakakwirira. Uye kusanganisira mapuroteni akakwana pane menyu, inova musimboti wekudya kwakaderera-carb, inoshamisa. Asi zviri nani kusapfuura mwero.

Kuita uye Usaita pane Yakaderera-Carb Diet

Kana iwe uchiri kuda kuyedza uye kuyedza yakaderera-carb chikafu, tevera idzi dziviriro:

  • sarudza hurongwa hunorambidza makhahydrates zvishoma (paakabvunzwa kuti ingani ma carbohydrates pazuva iwe unogona kudya ukagara pane yakaderera-carb kudya, taizopindura - zvishoma 40 g);

  • usashandura kune zvigadzirwa zvehafu-yakapera - kunyange kana, semuenzaniso, "Kremlin" inovaenzanisa nemapoinzi nenyama itsva kana hove, vane mafuta akawanda, zvokudya zvinowedzera uye dhayi;

  • nokuda kwemenyu huru, sarudza nyama yakaonda;

  • usakanganwa nezvezvigadzirwa zvemukaka zvakaderera-mafuta;

  • inwa mvura yakakwana;

  • zvibvumira chokoreti kana michero yakaomeswa zvishoma kamwe pavhiki;

  • tora yakaoma yevhithamini nemaminerari pamwe nachiremba wako: kushayikwa kwavo pane yakaderera-carbohydrate yekudya ichanzwika zvirokwazvo, haufanirwe kuenda kure kune mienzaniso;

  • usakurumidze: matambudziko akaunganidza mumakore akawanda haakwanisi kugadziriswa mumavhiki maviri-2, iyo yakakwana yekurasikirwa kwehuremu ndeye 3-2 kg pamwedzi, kana zvisina kudaro matambudziko ehutano uye matambudziko eganda nevhudzi anogona kutanga.

Zvokudya zvezai ndiyo inonyanya kufarirwa yakaderera-carb yemangwanani sarudzo.

Zvigadzirwa zvinobvumirwa

Zvakanaka, ikozvino - pamusoro pezvinogoneka uye zvisingakwanisi pane kudya kwe hypocarbohydrate. Heino tafura yekufungidzira yezvikafu zvinobvumidzwa zvecarbohydrate (pa100 g yechigadzirwa):

  • nyama yehuku - 0,3 g;

  • turkey mazamu - 0 g;

  • nyama yenguruve - 0 g;

  • nyama yenguruve - 0 g;

  • hove - 0 g;

  • mussels - 3 g;

  • cheese - 2-5 g;

  • mazai ehuku - 0,5 g;

  • cottage cheese 5% - 3 g;

  • bran (oatmeal) - 11-12 g;

  • mapango - 2,5 g;

  • kefir 0% - 4 g;

  • buckwheat - 20 g;

  • kabichi - 4 g;

  • mhiripiri - 5 g;

  • maapuro - 10-14 g;

  • apricots - 5-8 g;

  • avocado - 2 g;

  • kokonati - 7 g;

  • manwiwa - 6-8 g.

Zvigadzirwa zvinorambidzwa

Asi tafura "tsvuku" yezvigadzirwa: hazvikurudzirwi kuti uzviise mumenyu panguva yekudya kwakaderera-carb (isu tinopawo huwandu hwemakhahydrates pa100 g):

  • mbatatisi - 23,4 g;

  • beet - 9 g;

  • maonde - 14 g;

  • mazambiringa - 16-18 g;

  • mazuva - 70 g;

  • mazambiringa akaomeswa - 65-68 g;

  • pasta - 70 g;

  • mapanike - 26-28 g;

  • chingwa chena - 48 g;

  • hafu - 54 g;

  • jam - 56 g;

  • makeke - 45-50 g;

  • zvihwitsi - 67-70 g;

  • makeke - 45-50 g;

  • mayonnaise - 4 g;

  • shuga - 99,5 g;

  • uchi - 81-82 g;

  • soseji - 7-10 g;

  • carbonated drinks - 5-15 g;

  • muto - 13-18 g;

  • doro - 1-50 g.

Sarudza yakaderera-carb yekudya sarudzo inobvumira kanenge mashizha kana mimwe miriwo pasina kurambidzwa.

Yakaderera Carb Diet Sample Weekly Menu

Hezvino izvo kudya kwakaderera-carb kwaizotaridzika kana iwe ukagadzira menyu yemazuva ese.

Muvhuro

  • Chikudya chamangwanani: oatmeal ne 1 tbsp. l. linseed mafuta, 1 apuro, tii kana kofi isina shuga.

  • Chechipiri chekudya chamangwanani: girasi rekefir, zvishoma zvema nuts (zvishoma makhahydrates mumapecans, macadamia neBrazil nuts, kunyanya mune pistachios uye cashews).

  • Zvokudya zvemasikati: miriwo yemiriwo, huku yakabikwa kana yakabikwa kana turkey mazamu pasina zvinonhuwira zvinopisa.

  • Snack: 150 g yakaderera-fat cottage cheese.

  • Kudya: saladi yemiriwo, chikamu chehove yakabikwa.

Chipiri

  • Chikudya chamangwanani: 2 mazai akabikwa, 30 g yakaoma cheese, smoothies kubva kune michero inobvumirwa.

  • Chechipiri chekudya chamangwanani: 200 g yeyoga yega yega, 1-2 mabhisikiti eupfu hwezviyo.

  • Zvokudya zvemasikati: chikamu chehuku muto, 1 cucumber.

  • Manheru snack: girazi reyogati.

  • Kudya kwemanheru: chikamu chegoulash ne buckwheat.

Chitatu

  • Chikudya chamangwanani: steam omelet, kofi nemukaka.

  • Chechipiri chekudya chamangwanani: yemiriwo smoothie.

  • Zvokudya zvemasikati: chikamu chenyama yehuni ine cauliflower uye broccoli.

  • Snack: girazi ryazhenka.

  • Kudya kwemanheru: kushumira kwemiriwo muto neoatmeal.

China

  • Chikudya chamangwanani: 200 g ye yoghurt yechisikigo, mashoma emabriji matsva kana akaomeswa, green tea isina shuga.

  • Chisvusvuro chechipiri: 1 orenji.

  • Zvokudya zvemasikati: miriwo yemiriwo nemombe.

  • Snack: 1 zai, 1-2 gorosi mabhisikiti.

  • Kudya kwemanheru: chikamu chehuku muto, 1 cucumber.

Chishanu

  • Chikudya chamangwanani: cottage cheese casserole, tii kana kofi pasina shuga.

  • Chisvusvuro chechipiri: 2 mabhisikiti ane zvimedu zveavocado nemishonga.

  • Lunch: mushroom soup.

  • Manheru snack: girazi reyogati.

  • Kudya kwemanheru: omelet nemiriwo.

Mugovera

  • Chikudya chamangwanani: nyama yehuku yakabikwa nemiriwo, yakaomeswa michero compote.

  • Chisvusvuro chechipiri: 1 grapefruit.

  • Lunch: muto webhinzi.

  • Snack: toast yezviyo, 30 g yakaoma cheese.

  • Kudya kwemanheru: saladhi nemupunga wakasviba uye 1 tbsp. l. linseed mafuta.

Svondo

  • Chikudya chamangwanani: oatmeal nezvidimbu zve "zvinobvumirwa" michero, chicory.

  • Chisvusvuro chechipiri: girazi remukaka wakabikwa wakaviriswa.

  • Zvokudya zvemasikati: sopu yemiriwo ine nyama yemombe.

  • Masikati snack: 2 pcs. walnut kana kokonati cookies pasina shuga, green tea.

  • Kudya kwemanheru: stew nemiriwo.

Mhedziso yezvizoro zve dieters

Ganda reavo vari pakudya - ingave yakaderera-carb kana zvimwe - inotambura nekushayikwa kwevhithamini nezvimwe zvinovaka muviri. Anokurumidza kurasikirwa nenzwi rake, anova mutete, anopera. Uye kana makirogiramu achikurumidza kutanga kuenda, angangove asina nguva yekubata. Nokudaro, zvakakosha zvikuru kuitsigira nemishonga yakanaka inonyorovesa uye inovaka muviri (takanyora zvakadzama pamusoro pezvigadzirwa zvechiso pano uye pano - links). Heino rondedzero yeHealty-Food favourites.

Kusimbisa Muviri Mukaka "Ultra Elasticity", Garnier Muviri

Mukaka wakareruka uye wakapfava, zvinofadza kuushandisa. Caffeine mukuumbwa kwayo inopa simba remvura, glycerin inokonzera kunyorovesa ganda remuviri. Chishandiso toni, inopa elasticity uye moisturizes.

Kunyungudusa mukaka wemuviri uine bifido yakaoma uye mango butter, Garnier Muviri

Bifidocomplex inochengetedza chiyero chemvura cheganda uye inosimbisa chipingamupinyi chayo chekudzivirira. Mango butter inopfava uye inotsvedza. Mhedzisiro yakanaka, inooneka ganda rine hutano, pasina kusagadzikana kana kuoma.

Mukaka weganda rakaoma uye rakaoma kwazvo revana, vana nevakuru LipikarLait, LaRoche-Posay

Mvura inodziya, yakakwira shea butter (10%) uye niacinamide ndicho chakavanzika chekubudirira kwemushonga uyu. Haisi kungonyorovesa uye kunyorovesa kunyange ganda rakaoma kwazvo - mukaka unodzorera lipid barrier uye unoupa nyaradzo.

Lipid-inodzoreredza yekuchenesa cream-gel yechiso nemuviri Lipikar Syndet AP +, La Roche-Posay

Basa rayo guru kuchenesa. Asi anozviita zvinyoro kwazvo (ndinoda kunyora - unobtrusively) uye zvinyoro. Somugumisiro - hapana kusagadzikana uye kunzwa kwekuoma mushure mekugeza! Uye izvi zvinokonzerwa nekuumbwa nemvura inopisa, mannose uye niacinamide.

Pfupiso mhinduro

Chii chinonzi low carb diet?

Sezvinoreva zita, uku ndiko kudya kunorambidzwa necarbohydrates. Kana iyo yakajairika yekudya ichifunga kuti inogadzira 40-50% yekudya kwedu, uye yasara mapuroteni nemafuta, zvino neakaderera-carbohydrate yekudya, 40-50% yemenyu mapuroteni, mugove wemacarbohydrates ndiwo wakanyanya. ye30%.

Ko kudya kwakaderera carb kunogona kukubatsira kuderedza uremu?

Hongu, kunyanya pakutanga. Kubudirira kunowanikwa nekudzikisa ma carbohydrates ari nyore, ayo muviri unofarira kuchengetedza zuva remvura, uye nekuwedzera chikamu cheprotein - ivo vanogutsikana uye simba rinoshandiswa pakugadzirisa kwavo.

Ndezvipi zvakanakira uye zvakaipira zveCNP chikafu?

Pros - kukurumidza kuora muviri pakutanga, kuderera kwenhamba ye "zvinhu zvinokuvadza" muzvokudya. Pakati pezvakashata:

  • kushivirira kwekudya kwakashata - kuora mwoyo, kushaya simba, chido chekudya chinotapira;

  • mukana wekuita ketosis (nyika apo kuparara kwezvinhu zvemafuta nemapuroteni zvinotanga kuisa chepfu mumuviri);

  • mutoro mukuru pachiropa, itsvo, dumbu, pancreas;

  • kuwedzera mu "yakaipa" cholesterol muropa;

  • kukuvadza kumwoyo nemidziyo yeropa;

  • mukana mukuru wekuvhara;

  • nekudya kwenguva refu - kurasikirwa kwetsandanyama tishu, kuora kwebvudzi, misumari uye ganda.

 Izano ripi iro nyanzvi dzezvokudya zvinopa kune avo vari pazvokudya zvine makabhohaidhiretsi shoma?

  • Idya zvinokwana 40 magiramu emacarbohydrates pazuva.

  • Inwa mvura yakawanda.

  • Usachinje kune nyama yakasvuta uye semi-yakapera zvigadzirwa - kunyangwe kana zvichibvumidzwa nekudya.

  • Nokuda kwemenyu huru, sarudza nyama yakaonda.

  • Usakanganwa nezvezvigadzirwa zvemukaka.

  • Zvibvumire iwe unofarira kubata kamwechete pavhiki.

  • Tora mamwe mavitamini.

  • Uye zvinonyanya kukosha - usakurumidza! Matambudziko aunganirwa nekufamba kwemakore haakwanisi kugadziriswa nekukasika.

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