Koolhidraat inname

November 29, 2010 by  
Filed under Public Comments

Tabitha,

Ek is besig om jou boek te lees oor die X diet. Ek is 51 Jaar oud, weeg 93 kg en is 1.74 m lank. Ek het ‘n growwe beenstruktuur – die tabelle gee my idealer liggaamsgewig aan as 75 kg. So ek is obese class 1.

Ek wil begin met jou dieet om my gewig af te kry – ly aan hoê bloeddruk en voel ongesond. Ek het in die verlede baie oefening gekry deur te hardloop. Ongeveer 50 – 60 km per week. Ek het noe te swaar geword en kan nie meer gemaklik hardloop nie agv ‘n knie probleem. Ek glo deur my gewig af te kry en my metabolisme reg te kry kan ek weer gesond voel en gereeld sonder moeite oefen

Wat is my daaglikse aanbevole inname van koolhidraat ruile om met ‘n dieet te begin. Ek is redelik gespierd en wil nie graag spiermassa verloor nie.

Groetnis

Johann Mostert

Hi Johann,

I hope it’s OK for me to reply in English – my Afrikaans is just funny! If you’d prefer it translated, let me know and I can get someone to do it properly…!

In the meantime, it sounds as though you have been eating too little. I would start with 1 fist-size portion of LOW GI carbohydrates (see list) per day (at breakfast, lunch, then supper). Then, make sure that the proteins you include are very lean, and include plenty of fat free dairy products, fresh fruit, salads and vegetables. Remember to eat fruit snacks in between meals, and enjoy puddings (fresh fruit and dairy) after each lunch and supper.

If you find you are able to exercise more, I would increase the carb intake by one more fist for every hour’s workout you can do per day. Remember to take your essential fatty acids, though (omega 3 fats / salmon oil…in amounts greater than 1000mg per day if you are feeling inflammation.)

Good luck, and keep visiting the site – we are getting nearer to having the membership site up and running!

Tabitha

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