Mmene Mungapewere Carb Creep pa Chakudya Chochepa cha Carb

Njira Zinayi Zokuthandizani Kuthetsa Zakudya Zomwe Zimayesa Kubwereranso Kudya Zakudya Zanu

Vuto lachinyengo limakula nthawi zina kwa anthu ambiri pa zakudya zochepa. Pakapita nthawi, mumayamba kuwonjezera mavitamini ambiri mpaka mutakhala ochepa. Izi zimatchedwa "carb." Kodi mungatani kuti muthane ndi chizoloŵezi chodya chakudya chambiri kuposa momwe mungakhalire ndi nthawi?

Zakudya zochepa zotchedwa Carb Atkins ndi South Beach zimayamba ndi gawo lochepetseka kwambiri ndipo kenaka zimapangidwanso.

Chinyengo ndikulingalira kuchuluka kwake komanso mofulumira kuwonjezera carbs, ndi kukhala tcheru chifukwa cha zizindikiro kuti mwadutsa.

Mmene Mungadziwire Ngati Ndinu Wopweteka wa Carb Creep

Monga dzina limatanthawuzira, carb imayenda pang'onopang'ono, koma mutadutsa malire anu, chimodzi kapena zingapo zotsatirazi zikhoza kuchitika:

• Kulemera kwa kuchepa kwaima.
• Kulakalaka chakudya ndi njala yochuluka kubwerera.
• Zizindikiro zobwereranso zomwe zimachoka pamene kudya chakudya chochepa komanso ubwino wa kudya zakudya zochepa kwambiri kumachoka.
• Magazi a m'magazi samayang'aniridwa bwino.
• Kwa omwe akukonzekera ketosis , ma ketoni a magazi ali m'munsi mwazinthu zoyenera.

Mmene Mungamenyesere Carb Creep

1. Bwererani kumayambiriro ndikuyang'anitsitsa carbs anu mosamala: Kawirikawiri ndi lingaliro loyambanso kuyambiranso ndikupeza mmbuyo bwino kumverera kwa carb. Onetsetsani kuti mumadziŵa kuti zakudya zamtundu wa carbohydrate zimasiyana bwanji. Pali njira zambiri zowonera zakudya zanu, kuphatikizapo mapulogalamu apakompyuta ndi intaneti. Onetsetsani kuti muwerenge kapena kusinkhira malemba mosamalitsa.

1. Onetsetsani kukula kwake kwakutumikira: Ndi kulakwitsa kwakukulu kuganiza kuti zakudya ndizochepa kwambiri mu carbs zomwe simukuyenera kumvetsera momwe mukudyera. Koma zakudya zina zili ndi carbs zambiri kuposa momwe mukuganizira , ndipo zidzawonjezera. Ma mtedza ndi otsika kwambiri, koma alibe zitsulo za zero, ndipo n'zosavuta kudya zambiri. Komanso, pali zakudya zomwe zinganene kuti zitsamba zamtengo wapatali, koma chifukwa cha kukula kwake sizinalipo, ndipo ndalama zambiri zidzawonjezera makhahydrates. Cream ndi chitsanzo cha izi. Limati supuni ndi "0 gm ya carbohydrate", koma kwenikweni ili pansi pa galamu limodzi. Izi zikhoza kuwonjezereka ngati mukuika kirimu wambiri mu khofi yanu.

1. Musadye zinthu zomwezo mobwerezabwereza. Nthawi zina anthu amadya zitsamba zambiri ngati njira yothetsera kusungunuka ndi chakudya chomwe akudya . Izi zimachitika makamaka pamene anthu amadya ndikuletsa zakudya zawo, kudya zinthu zomwezo mobwerezabwereza. Pofuna kudya zakudya zochepa, mungadye zakudya zamitundu yosiyanasiyana, mugwiritse ntchito njira zosiyanasiyana zophika, ndi kuyesa zonunkhira zatsopano. Komanso, kawirikawiri timatha kudya zakudya zomwe mumazikonda, monga pizza , kapena kupeza njira zosiyana zowonjezeramo zokondweretsa zomwe mukufuna.
2. Musakhale ndi njala yambiri. Kodi mukufikira zakudya za carb chifukwa zimathandiza ndipo muli ndi njala? Ngati ndi choncho, muyenera kukonza zambiri. Onetsetsani kuti muli ndi chakudya chomwe chili pulogalamu yanu. Ngati mukuwoneka kuti akutuluka mu carbs mu gawo lanu musanayambe nthawi mu tsiku lanu, ganizirani kuwonjezera mafuta ena pa zakudya zanu, zomwe zingakhutitse njala yanu popanda carb. Onjezerani ma saladi owonjezera pa saladi, mwachitsanzo. Gwiritsani ntchito chakudya chanu. Ikani mafuta owonjezera kapena mafuta pa masamba anu.

Malangizowa akuyenera kukubwezeretsani kuchuluka kwa zimagawenga zomwe ziri zoyenera kwa inu, kotero mutha kukolola ubwino wochuluka wa chakudya chochepa.