Zvokudya zvakavakirwa pakuderedzwa kwekabhohaidhireti kudya kunoburitsa zvinoonekwa zvakanyanya. Asi kuedza imwe kana imwe, unogona kuona kuderera kwehutano kana kusafambira mberi. Chiyero ichi chichakubatsira iwe kusarudza kuti ndechipi chekudya chakaderera-carb chakakukodzera iwe.
Iyo yakajairwa yakaderera-carb chikafu
Ichi chikafu chinobva pahuwandu hushoma hwemakhahydrates uye huwandu hwakawanda hweprotein. Ndiko kuti, hwaro hwekudya kwako hunofanira kuva nyama, hove, mazai, nzungu, mhodzi, miriwo, michero, uye mafuta ane utano. Mangani macarbohydrates aunoda kudya pazuva zvinoenderana nechinangwa chekudya. Semuenzaniso, kuchengetedza uremu neine mwero kudzidziswa kwemitambo - kusvika ku150 gramu. Asi nokuda kwekureruka - kwete kupfuura 100. Nekukurumidza kuora muviri - 50 gramu, asi usingabatanidzi michero nemiriwo yakaoma, yakadai sembatatisi.
Kudya kweKetone
Kudya uku kunokonzeresa chimiro chemuviri chakasarudzika, chine njodzi kana uine zvimwe zvirwere zvisingaperi zvine chekuita nekugaya kana metabolism. Low carbs inokonzeresa ketosis - yakaderedzwa insulin uye kuburitswa kwemafuta acids kubva muzvitoro zvemafuta emuviri wako. Aya asidhi anotakurwa kuchiropa, ayo anoshandura mafuta kuita miviri ye ketone. Uye kana uropi hwako huchi“dyisa” macarbohydrates, hunotanga kushandisa simba kubva kumitumbi yeketone yakaburitswa. Kudya kwese kunosanganisira mapuroteni, kuderedzwa kwemafuta, uye makhahydrates - kusvika ku 30-50 gramu pazuva pakudya uku.
Kudya kwemafuta akawanda
Mukudya uku, zvinodiwa zvinopihwa kune zvigadzirwa zvezvakajairwa mafuta, asi mafuta anopinda mumuviri anofanira kunge ari emiti. Saka, hwaro hwechikafu hunofanirwa kunge huri chikafu chakazara, chisina kugadziriswa. Nhamba yemakhahydrates haigoni kudarika 100 gramu pazuva, zvichida muhuwandu hwe20-50.
Paleo chikafu
Chikafu chekudya che paleo chiri pamusoro pechikafu chakadyiwa nevanhu pamberi pekuvandudzwa kweindasitiri. Izvi nyama, hove, hove, mazai, michero nemiriwo, nzungu, machubhu, uye mhodzi. Pakudya uku, zvigadzirwa zvakatorwa kubva kune "yekutanga" uye zvakaiswa kune chero kugadziriswa, senge shuga, zvinorambidzwa. Pamwe chete neregumes, zviyo, uye zvigadzirwa zvemukaka.
Chikafu cheAtkins
Ichi chikafu chakaderera-carb chinopinda nematanho akati wandei uye chinodzikamisa kudyiwa kwemabheri nemichero sesosi yeshuga.
Stage 1-induction: 20 gramu yemakabohydrate, iyo yakasara-protein, uye isiri-starchy miriwo. Nguva yeiyo nhanho mavhiki maviri.
Chikamu chechipiri-chakadzikama kuonda, makabhohaidhiretsi anowedzerwa vhiki nevhiki nemashanu magiramu kuchikafu chekare. Chikamu chacho chinopera mushure mekurasikirwa kwe2-5 kg yehuremu.
Stage 3-kudzikamiswa, kwaunogona kuwedzera huwandu hwe makabhohaidhiretsi ne 10 gramu vhiki imwe neimwe.
Chikamu chechina-chekugadzirisa, pairi unenge watodzokera kuchikafu chekare, chakashandurwa zvishoma nekuda kwemahydrohydrate ane hutano.