Zakudya zochepa za carb 17

Zamkati

• 1. Nyama
• 2. Nsomba
• 3 mazira
• 4. Zakumwa zamasamba
• 5. Tchizi
• 6. Batala
• 7. Yogati
• 8. Kefir
• 9. Kirimu watsopano
• 10. Masamba
• 11. Zipatso
• 12. Zipatso zouma
• 13. Mafuta a maolivi owonjezera
• 14. Ufa wa coconut
• 15. Mbewu
• 16. Zokometsera zachilengedwe
• 17. Madzi, tiyi ndi khofi

Zakudya zochepa za carb, monga nyama, mazira, zipatso ndi ndiwo zamasamba, zimakhala ndi chakudya chochepa, chomwe chimachepetsa kuchuluka kwa insulin yomwe imatulutsidwa ndikuwonjezera mphamvu zamagetsi, ndipo zakudya izi zitha kuphatikizidwa ndi chakudya chochepa cha carb, popeza thandizo limathandizira kumva chidzalo, kuchepetsa kutupa ndi kuonjezera kagayidwe.

Kuphatikiza apo, zakudya zotsika kwambiri zama carb ziyenera kudyedwa mwachilengedwe, kupewa zakudya zopangidwa ndi mafakitale, ndi shuga kapena gluten chifukwa ndizotupa mthupi, zomwe zimayambitsa kusokonekera kwa ziwalo ndikupangitsa matenda ku metabolism monga matenda ashuga. Chifukwa chake, ndikofunikira kusankha mafuta abwino monga maolivi kapena mafuta a coconut chifukwa amakhala athanzi.

Ngakhale zakudya zochepa za carb zili ndi maubwino angapo azaumoyo, ayenera kuwonetsedwa ndi katswiri wazakudya, chifukwa ndizotheka kupewa mavitamini ndi michere. Onani malangizo onse pazakudya zochepa za carb.

Zakudya zochepa za carb zomwe zimalimbikitsidwa chifukwa chazabwino zake ndi kapangidwe kake ndi izi:

1. Nyama

Nyama yoyera, monga nkhuku, bakha kapena kalulu imakhala ndi mafuta ochepa komanso ma calories, komabe, nyama zofiira monga nyama yamwana wang'ombe, nyama ya nkhumba, mwana kapena mwanawankhosa zili ndi zomanga thupi zambiri, zomwe zimathandiza kuchepetsa njala ndikuwonjezera kukhuta, chifukwa chake, ndikofunikira kuti onse amadya chakudya chochepa kwambiri cha carb.

Nyama ndi chakudya chotsika kwambiri cha carb chomwe chili ndi michere monga omega 3, yomwe imathandizira kuchepetsa kutupa mthupi, vitamini E yomwe ndi antioxidant yachilengedwe ndi linoleic acid yomwe ndi mafuta abwino omwe amathandiza kupewa matenda amtima, chifukwa chake, iyenera kuphatikizidwa mu chakudya chopatsa thanzi komanso choyenera.

2. Nsomba

Nsomba ndi chakudya chochepa kwambiri cha carb, gwero labwino kwambiri la mapuloteni, odana ndi zotupa zachilengedwe, komanso, nsomba monga saumoni kapena mackerel ali ndi omega 3 yolemera, yothandiza kuwongolera magazi m'magazi ndi cholesterol komanso magwiridwe antchito a ubongo.

Kuphatikiza apo, nsomba zamzitini, monga tuna, sardines kapena saumoni, zomwe zimasungidwa mu chidebe choyenera, kusunga zakudya zotetezedwa monga omega 3 yomwe imathandizira kupewa matenda amtima, amaloledwa muzakudya zochepa za carb, bola ngati atasungidwa mumafuta a maolivi chifukwa amathandiza kuti nsomba zizikhala zabwino komanso zopatsa thanzi.

3 mazira

Dzira ndi chakudya chokhala ndi maubwino ambiri azaumoyo monga kuwonjezera chitetezo chokwanira, kuchepetsa kuyamwa kwa cholesterol m'matumbo, kulimbikitsa kupindula kwa minofu ndikukweza kukumbukira chifukwa kuli ndi mapuloteni ndi mavitamini A, D, E ndi B ovuta motero, , Imaphatikizidwa mu zakudya zochepa za carb. Onani zopindulitsa zisanu ndi zitatu za dzira.

4. Zakumwa zamasamba

Zakumwa zamasamba monga amondi, hazelnut kapena cashew zimawerengedwa kuti ndizochepa mafuta chifukwa ndi mafuta abwino, amakhala ndi shuga wochepa komanso amakhala ndi thanzi labwino monga kuwongolera magazi m'magazi komanso kupewa kukalamba msanga.

5. Tchizi

Tchizi zomwe zili ndi chakudya chochepa kwambiri cha carb ndi zomwe zilibe zowonjezera, tchizi tomwe tikulimbikitsidwa kwambiri kukhala mozzarella, brie, cheddar, parmesan, camembert, rennet tchizi ndi tchizi wa mbuzi.

Tchizi ndi chakudya chokhala ndi calcium, mapuloteni komanso mafuta abwino, koma ndi chakudya chochepa kwambiri ndipo chimatha kuphatikizidwa pazakudya za tsiku ndi tsiku. Dziwani zabwino zina za tchizi.

6. Batala

Buluu wamba ndi imodzi mwazinthu zomwe zingathe kudyedwa pa chakudya chochepa cha carb, chifukwa amapangidwa kuchokera ku mafuta amkaka, omwe ndi mafuta abwino, ndipo ali ndi maubwino monga kukhalabe ndi magwiridwe antchito aubongo komanso kupewa kuyambika kwa mtima matenda.

Kuphatikiza apo, batala wa ghee nawonso ndi chakudya chochepa kwambiri cha carb chifukwa kuwonjezera pokhala ndi mafuta ochepa, mumakhala mafuta ochulukirapo ndipo mulibe lactose. Mvetsetsani tanthauzo la batala wa ghee, maubwino ake ndi momwe mungapangire.

7. Yogati

Ma yogurts omwe amalimbikitsidwa pazakudya zochepa za carb ndi ma yoguriti achi Greek ndi ma yogurts achilengedwe, chifukwa amapangidwa ndi mafuta abwino, ali ndi calcium ndi mapuloteni ambiri, omwe amalimbitsa mafupa ndikulimbikitsa kuchuluka kwa minofu.

Kuphatikiza apo, yogurt ili ndi maubwino ambiri monga kuwongolera matumbo ndikupatsanso calcium m'thupi, kuthandiza kupewa matenda monga kufooka kwa mafupa. Onani maubwino ena a yogati mukamakonzekera kunyumba.

8. Kefir

Kefir ndi chakudya chotsika kwambiri cha carb, chomwe chimapangidwa kudzera mkaka wa mkaka ndi mbewu za kefir, chimakhala ndi gawo lofanana ndi yogurt ndipo, kumwa kwake kuli ndi maubwino angapo monga kuthandiza kukhalabe ndi thanzi la m'matumbo, kuchepetsa chiopsezo cha matenda osachiritsika ndikuwongolera chitetezo cha mthupi Onani kuti kefir ndi chiyani, maubwino ndi momwe mungachitire.

9. Kirimu watsopano

Kirimu watsopano wopanda zowonjezera ndi chakudya chotsika kwambiri cha carb chomwe chimapezeka kuchokera ku mafuta amkaka ndipo, popeza ili ndi mafuta acid, imapindulitsanso thanzi lawo monga kupereka mphamvu ndikuthandizira kukula kwaubongo.

Komabe, ndikofunikira kuti uzidya pang'ono komanso malinga ndi malingaliro a katswiri wazakudya chifukwa ndi chakudya chokhala ndi mafuta ambiri.

10. Masamba

Masamba monga letesi, sipinachi, arugula, kolifulawa, katsitsumzukwa kapena broccoli ndi chakudya chotsika kwambiri cha carb, ndiye kuti, chakudya chochepa kwambiri ndipo chimakhala ndi ulusi ndi mavitamini ambiri, zopindulitsa zambiri monga kuthandiza kukhalabe ndi thanzi la m'matumbo, kuwonjezera kumva kwa kukhuta ndikuwongolera kuchuluka kwa shuga m'magazi.

Komabe, si ndiwo zamasamba zonse zomwe ndizochepa zakudya zama carb, monga momwe zimakhalira ndi mbatata wamba, zomwe zimakhala ndi chakudya chambiri, chifukwa chake, ziyenera kudyedwa pang'ono.Njira yosinthira mbatata nthawi zonse ndi mbatata, zomwe ngakhale zili ndi chakudya ndipo, chifukwa chake, ziyenera kudyedwa pang'ono, ndizolemera kwambiri. Mvetsetsani phindu la thanzi la mbatata ndi momwe mungamamwe.

11. Zipatso

Zipatso zomwe zimawonetsedwa mu chakudya chochepa cha carb ndi zipatso zatsopano komanso ndi shuga wocheperako monga rasipiberi, mabulosi abulu, sitiroberi, avocado, coconut kapena peyala, ndipo zomwe zimapindulitsa thanzi monga kupewa matenda ashuga, kukumbukira kukumbukira komanso kulimbitsa chitetezo chamthupi.

Zipatso ndi chakudya chokhala ndi michere komanso mavitamini, komabe, si zipatso zonse zomwe ndizochepa kwambiri chifukwa zina zimakhala ndi shuga wambiri, monga fructose. Ndikofunika kudya chipatsocho mwachilengedwe osati timadziti, chifukwa msuzi umodzi umafuna zipatso zingapo, zomwe ndizofanana ndi shuga wambiri.

Kuphatikiza apo, zipatso monga tomato, biringanya, nkhaka, tsabola kapena zukini ndi zakudya zazing'ono zamafuta zomwe zimatha kudyedwa pafupipafupi.

12. Zipatso zouma

Zipatso zouma monga mtedza, mtedza waku Brazil, mtedza kapena maamondi ndi chakudya chochepa kwambiri chokhala ndi mafuta abwino, ulusi, vitamini B zovuta ndi zinc ndipo zimakhala ndi maubwino angapo azaumoyo monga kukonza cholesterol, kulimbitsa chitetezo cha mthupi kapena kupereka mphamvu ku thupi.

Komabe, ayenera kudyedwa pang'ono chifukwa ali ndi ma calories ambiri. Onani momwe mungagwiritsire ntchito zipatso zouma popanda kunenepa.

13. Mafuta a maolivi owonjezera

Mafuta a azitona ndi mafuta abwino, motero amawoneka ngati chakudya chotsika kwambiri cha carb, kuwonetsa maubwino angapo pathupi monga kukhala ndi thanzi la mtima, kutsitsa kuthamanga kwa magazi kapena kuchepetsa cholesterol yoyipa, yotchedwa LDL, ndi triglycerides yamagazi.

Mafuta a azitona amachokera ku maolivi ndipo, ambiri, amapangidwa ndi monounsaturated fatty acids, mafuta athanzi kwambiri ndi maolivi osakwatiwa, omwe amakhala ndi ochepera 0,8 acidity ndi maolivi omwe amapangidwa kuchokera ku makina ozizira, omwe ndi , ndi mafuta amene amatuluka pamene azitona afinyidwa.

Kuphatikiza pa mafuta a azitona, pali mafuta ena abwino monga owonjezera a namwali wa kokonati kapena mafuta owonjezera a virgin avocado omwe amaphatikizidwa ndi zakudya zochepa za carb. Ndikofunika kuti munthu adziwe kuti mafuta a soya, chimanga kapena mpendadzuwa sali athanzi chifukwa siwachilengedwe ndipo amatha kukhala otupa mthupi.

14. Ufa wa coconut

Ufa wa coconut ndi chakudya chochepa kwambiri cha carb chifukwa chimakhala ndi chakudya chochepa poyerekeza ndi ufa wina, uli ndi mafuta abwino ndipo umakhala ndi michere yambiri, umakhuta kwambiri, umathandiza kuchepetsa shuga wamagazi komanso kutsitsa cholesterol choipa.

Kuphatikiza pa ufa wa coconut, ufa wina monga nthochi, buckwheat, zipatso zouma, chinangwa kapena ufa wa mabokosi nawonso amalimbikitsidwa ndi chakudya chochepa cha carb. Komabe, ngati cholinga cha munthuyo ndikuchepetsa thupi, maulendowa ayenera kudyedwa pang'ono. Onani kuti buckwheat ndi chiyani, maubwino ake ndi momwe mungagwiritsire ntchito.

15. Mbewu

Mpendadzuwa, fulakesi, dzungu, chia kapena nthangala za zitsamba ndi zakudya zabwino kwambiri za carb zopindulitsa monga kuthandiza kupewa matenda amtima kapena kukhala ndi thanzi lamatumbo, zomwe zimatha kudyedwa, mwachitsanzo, ndi chotupitsa ndi yogurt zachilengedwe kapena mu saladi. Dziwani kuti mbewu ya mpendadzuwa ndi yotani komanso momwe mungagwiritsire ntchito.

16. Zokometsera zachilengedwe

Kugwiritsa ntchito zotsekemera zachilengedwe monga stevia, xylitol, uchi weniweni kapena shuga wa coconut ndi njira zabwino zomwe zimakupatsani mwayi wokometsera zakudya, osasintha magazi a shuga ndipo mulibe ma calories ambiri. Dziwani njira 10 zachilengedwe zosinthira shuga.

17. Madzi, tiyi ndi khofi

Madzi, khofi wopanda shuga, tiyi, kulowetsedwa kwa zipatso kapena madzi onunkhira ndi zakumwa zochepa zama carb zomwe zimathandiza kuti thupi lizisungunuka, kuthandizira kugaya chakudya ndikuwongolera kuyenda kwa magazi.

Kutsekemera ndikofunikira kwambiri kuti thupi ligwire bwino ntchito, komabe, sizinthu zonse zakumwa zomwe zili ndi carb yochepa, chifukwa chake, ndikofunikira kupewa zakumwa zoledzeretsa zomwe zimakhala ndi shuga ndi zakumwa zotsekemera. Onerani kanema wamomwe mungamwe madzi ambiri: