Imifino ngeke isize. Okungenani wehlise isisindo. Kepha kuzosiza inyama, ushizi no-ayisikhilimu.
Ukusetshenziswa kwamafutha ngamanani amakhulu kune-carbohydrate kuyisihluthulelo sangempela sokuncipha, ukuvuma inkanyezi entsha yomhlaba wezomsoco uGrant Peterson, umbhali we-bestseller "udle ubhekeni, ungagijimeli".
Eminyakeni eminingi emugqeni, uPeterson wazama ukwehlisa isisindo ngendlela ejwayelekile: wenqabile amafutha futhi wasebenzisa nsuku zonke ngehora lokuziqeqesha. Kepha angikwazanga ukunciphisa umzimba.
Emva kwalokho, i-Guru yesikhathi esizayo yaqala ukuzama ukudla okusha ngemuva kolunye futhi yafinyelela esiphethweni sokuthi ibinganele ukushintsha ibhalansi yebhalansi yebhalansi edliwayo futhi echitheke amakhalori.
Futhi konke kuyiphutha - i-anulin ye-hormone.
Uma udlala ama-carbohydrate, yi-insulin edingekayo ukuze uyiguqule ibe yi-glucose enempilo. Ikhiqiza amanyikwe alo.Kepha i-insulin inesinye isici. Ibutha "amakhalori angezekile" ukuthi acutshungulwe ngamafutha. Uma ushintsha indlela odla ngayo ngendlela yokuthi amanoni akuna amaningi, ungakwazi "ukufundisa" umzimba ukuze uyisebenzise hhayi njenge- "stock", "kuphela" njengophethiloli omkhulu ".
Uma ungadlanga ngaphezu kwe-50 g ye-carbohydrate ngosuku (i.e., khawulela isinkwa sakho sesinkwa noma i-banana eyodwa), umzimba uzofaka izwe "ion.e. Sizoshaya amanoni ngenxa yamandla. Lo mbono ulele enkabeni yohlelo lokuncibilikisa ePeterson.
Nansi imithetho eyisisekelo eyi-10 yokunciphisa umzimba kusuka ku-idiot entsha yamadoda nabesifazane abaphupha ngokulahlekelwa isisindo.
1. Yidla izinhlanzi, inyama ne-avocado.
Ukuze usheshise i-metabolism, kuyadingeka ukulinganisa isilinganiso emzimbeni wama-omega-6 fatty acids kanye ne-Omega-3. Njengomthetho, sinokuqala kakhulu okwesibili.
Ukuyilungisa, udinga ukufaka ama-salmon, ama-sardines, ama-herring, ama-anchovies, ama-mollus, kanye nama-crabs, ama-shrimps, ama-scallops, ama-oysters, njll.
Kuyasiza, noma kunjalo, khumbula ukuthi kungcono hhayi i-tuna nenkemba yezinhlanzi: kubantu abadala bale nhlanzi i-mercury eningi.
Ama-acid afanele nawo acebile ngeminqumo, ukwatapheya namantongomane. Bakwi-coconut uwoyela.
Amafutha aqukethe kule mikhiqizo abhekwa njengekuhle ngoba ahluke ngokuhlukile kunamanye amafutha. Futhi leli uphethiloli ophumelela kakhulu womzimba, inhliziyo nobuchopho.
2. Esikhundleni sesidlo sasekuseni sendabuko, phuza inkomishi yekofi ngebhotela.
Faka enkomishini yasekuseni yetiye noma ikhofi 3-4 wezipuni zika-uwoyela ka-ukhilimu noma kakhukhunathi. Lesi yisidlo sasekuseni esifanele.
Uma unganele kuwe, engeza isamishi lakudala noma amaqanda amathathu kuya ekudleni kwasekuseni.
Ngemuva kokufaka isimo se- "Ketosis", uzothola ukuthi awusenakuzizwa ulambile ekuseni. Futhi nokho kudingekile ukuba nesidlo sasekuseni. Musa ukuqeqesha kuphela ebumnandi bokusa: bazoqinisa kuphela isifiso sakho soshukela futhi bakwenze ukuba bakhululeke usuku lonke.
3. Yenqaba "amabhola kashukela".
Lapho zonke zidla kuphela ngesizini yesizini, ezincane futhi ezingezona njalo, konke bekukuhle. Manje, emashalofini, awuboni imikhiqizo eminingi yezolimo, zingaki ubunjiniyela bezakhi zofuzo: izithelo ezinkulu, ezizwakalayo, ezibonakala zikhula aziqondakali ukuthi kuphi, kepha unyaka wonke.
Thatha, ngokwesibonelo, amagilebhisi. Kuyini, uma kungenjalo ushukela omsulwa omsulwa?
I-glucose, i-lactose, i-sucrose kanye nolunye ushukela basatshalaliswa ngokulinganayo emzimbeni wonke, kepha lapha "izithelo ushukela", i-fructose - iya ngqo esibindini. Uma kufanele avuselele kabusha inani elikhulu le-fructose, ngeke likwazi ukubhekana nalo. Umphumela: I-Sakharoza iguqulwa ibe ama-triglycerides (amafutha ayingozi) abuyela egazini.
Futhi lawa mafutha ahlelwe ngokucacile kuma-arteries akho.
4. Zama ukuthumela, kodwa ngenyama.
Wonke umuntu uyazi ngezinzuzo zokuzila ukudla, ngisho nabantu abangakholwayo. I-Logic imvamisa ifana nalokhu: Umisa (cishe) lapho, izinga le-insulin liwa, uzizwa ulambile, kepha umzimba ulahlekelwa isisindo.Kepha uma umsebenzi wakho ukunciphisa kakhulu izinga le-insulin egazini, okungukuthi, izindlela ezimbili zokungcono.
Okokuqala, ngesikhathi sokuposa ungaziphoqa ukuthi ube nemikhiqizo enokuqukethwe okuphezulu kwamafutha kanye nama-carbohydrate. Okwesibili, awukwazi lutho amahora angama-24 nakuwo wonke ngaphandle kwamafutha (ushizi, ukhilimu ophehliwe, uwoyela kakhukhunathi, uwoyela womnqumo, amafutha, amafutha, inyama enamafutha).
5. Imifino emnyama ebuhlungu - ukudla okuhle!
Imifino enamaqabunga emnyama efana neklabishi imvamisa uthando. Kepha akulona yize: Lona ngumthombo omuhle kakhulu wokufaka isandla ekunciphiseni isisindo.
Gxila eklabishi, i-chicory, i-mannold, isipinashi, isaladi, ama-dandelion kanye nesinaphi. Futhi kuzoba ngcono uma ukunambitheka kuzoba "kwemvelo", i.e. kubuhlungu kancane.
Ama-fitonutrient anika imifino ebabayo ngalezi zimifino eziluhlaza - ama-antioxidants amahle kakhulu futhi awusizo kakhulu.
6. Ungalokothi udle abelungu amaqanda, ama-omelet namazambane.
I-Yolk - nansi ingxenye engcono kakhulu yeqanda. Amaprotheni angama-50% ahlanganiswe amaprotheni amaqanda, nama-50% avela kumafutha, adingekayo entuthukweni. Iningi labantu licabanga ukuthi i-yolk yeqanda ingumthombo we-cholesterol ethola i-artery yethu, kepha akunjalo. I-cholesterol equkethwe amaqanda ayikwazi ukuthola i-artery, amafutha lapha "anempilo."
Manje mayelana namazambane. Azikho izakhi ezibalulekile, ngaphandle kwe-potassium, ayinayo. Kepha kugcwele izinto ezinesitashi ezithinta kabi impilo yabantu.
7. Ukhukhunathi - UNkulunkulu Wokunciphisa Isisindo!
Ukhukhunathi - lokhu kuvela endaweni yokubuka ubuchopho "cishe usalimoni", kusho uPeterson. Lokhu kungenxa yokuthi kungekho cishe akukho ama-carbohydrate kulezi zithelo. Futhi ngokwengxenye ngoba zingama-triglycereces ajwayelekile ubude obumaphakathi we-chain (MCCS). Uwoyela kakhukhunathi ngokuvamile uqukethe ama-66% awo.
I-MCT ingamandla amahle kakhulu. Lapho lezi zinto zishiswa emzimbeni, ama-ketones ayakhiwa (enye indlela kuya "ezintweni zikaphethiloli" ze-glucose), futhi lolu uhlobo oluwusizo kakhulu lwamafutha.
Kungakho ukusetshenziswa kwamakhukhuna njalo kungukuvinjelwa okuhle kakhulu, umdlavuza, izifo ze-alzheimer neParkinson, ezinye izifo zezinzwa.
8. Yidla i-yogurt yamaGrikhi.
Kufanele kube phansi ngamafutha aphansi futhi ngaphandle koshukela. Uma kulula, khona-ke kufanele kube mnene, hhayi umnandi.
Ngaye uzothola isitoko esihle samaprotheni nama-carbohydrate awusizo. Futhi uma ungakwazi ukuyidla ngaphandle kwezengezo zezithelo, kungcono ukwengeza lapho amajikijolo amancane nje.
9. Ungaphuza utshwala.
Inzuzo yokudla okuphansi kwekhabhoni ukuthi ikuvumela ukuthi ungabali amakhalori. Umgomo wakho ukunciphisa ukugeleza kwama-carbohydrate ungene emzimbeni.
Futhi lezi yizindaba ezinhle kubathandi bokuphuza. Into esemqoka ukungaphuzi ubhiya, ngoba igcwele ama-carbohydrate. Gxila eziphuzweni ezingafakwanga: i-whisky, gin, rum, tequila, i-whisky, i-vodka. Kuwo ngamunye wabo - ama-zero carbohydrate. Ngaphandle kwalapho, kunjalo, ungawabizi ngegesi.
10. Ungagijimeli.
Kunezifundo eziphakamisa ukuthi ukugijima akuyona indlela engcono kakhulu yokunciphisa isisindo. Ngokuphumelelayo vele ube mfushane, kepha ukusebenzisa kakhulu. Baphoqa izicubu ukuba 'zishise' futhi zidla umoya-mpilo owengeziwe.
Izindaba Ezinhle - Eqinisweni lokuthi ukusebenzisa okugcwele nsuku zonke kwanele imizuzu engu-5-10. Abampofu - Eqinisweni lokuthi ngalesi sikhathi kufanele ube nesikhathi sokuthumela inani eliphezulu. Kule mizuzu, zama ukusebenza ngomkhawulo wamakhono akho. Nikeza umzimba ithuba lokuthi "unyakaze kahle".
Khumbula ukuthi umgomo wakho ukumane wehlise isisindo. Futhi kulokhu, ukuzivocavoca okufushane okunomthwalo omkhulu kakhulu kulungele kangcono kakhulu.
- Umthombo