Malangizo Okwanira ku Zakudya Zochepa Za Carb

Zamkati

• Mapindu azaumoyo
• Momwe mungapangire Zakudya Carb Yotsika
• Zakudya zololedwa
• Zakudya zimaloledwa pang'ono
• Kuchuluka kwa chakudya mu chakudya
• Zakudya zoletsedwa
• Zakudya zamasiku atatu Carb Yotsika
• Chinsinsi mungachiteCarb Yotsika
• 1. Zakudyazi zamkaka
• 2. Sipinachi tortilla
• 3. Tomato tcheri modzaza
• 4. Strawberry ndi jelly ya zipatso
• Ndani sayenera kudya chakudyachi

Zakudya Carb Yotsika limafotokozedwa ndi UK Diabetes Organisation ngati chakudya chomwe chimachepetsa kumwa zakumwa, ndipo zosakwana 130 g za macronutrient ziyenera kumenyedwa tsiku lililonse. Popeza kuchuluka kwa chakudya kumayimira 26% yokha yamphamvu zomwe thupi limafunikira, zotsalazo ziyenera kuperekedwa ndikumwa mafuta abwino ndi mapuloteni.

Kuphatikiza pa chakudyachi, palinso china, chotchedwa zakudya za ketogenic, momwe kuchuluka kwa chakudya chomwe chimadyetsedwa chimakhala chochepa kwambiri, kukhala pakati pa 20 ndi 50 magalamu patsiku, zomwe zimapangitsa kuti thupi lilowe m'dera lotchedwa "ketosis", momwe imayamba kugwiritsa ntchito mafuta ngati gwero lalikulu la mphamvu, m'malo mwa chakudya. Komabe, zakudya izi ndizoletsa kwambiri ndipo zimangowonetsedwa pazochitika zina. Kumvetsetsa bwino momwe zakudya za ketogenic zilili komanso nthawi yomwe zingasonyezedwe.

Zakudya Carb Yotsika ndizothandiza kwambiri kuti muchepetse thupi chifukwa kagayidwe kake kamayamba kugwira ntchito bwino ndikukula kwa mapuloteni ndi mafuta abwino mu zakudya, kumathandizanso kuchepetsa kutupa kwa thupi ndikulimbana ndi kusungidwa kwamadzimadzi. Onani malangizo othandiza muvidiyo yotsatirayi:

Mapindu azaumoyo

Kutsata chakudya Carb Yotsika Zitha kubweretsa zabwino zingapo zathanzi monga:

• Kupereka kukhuta kwambiri, chifukwa kuwonjezeka kwa kudya kwa mapuloteni ndi mafuta kumachotsa njala kwa nthawi yayitali;
• Sungani ndikuwongolera mafuta a cholesterol ndi triglyceride, komanso kuwonjezera cholesterol yabwino ya HDL, kuchepetsa chiopsezo cha matenda amtima;
• Thandizani kuchepetsa matenda ashuga pakuwongolera kuchuluka kwa shuga wamagazi;
• Sinthani matumbo kugwira ntchito, chifukwa imakhala ndi zakudya zowonjezera zowonjezera;
• Muzikonda kuwonda, chifukwa cha kuchepa kwa zopatsa mphamvu, kuchuluka kwa ulusi ndi kuwongolera glycemic;
• Limbani posungira madzi, polimbikitsa kutulutsa mkodzo, kuchotsa madzi amadzimadzi omwe amapezeka mthupi.

Komabe, kuti zakudya zamtunduwu zikhale zotetezeka ndikofunikira kwambiri kuti mukhale ndi chitsogozo kuchokera kwa katswiri wazakudya, popeza kuwerengera kwa chakudya kumasiyana malinga ndi zosowa za munthu aliyense komanso mbiri yake. Kuphatikiza apo, katswiri wazakudya amathanso kuthandizira kuzindikira kuchuluka kwa chakudya chomwe chilipo pachakudya chilichonse, kuti chisapitirire malire omwe akhazikitsidwa tsiku lililonse.

Momwe mungapangire Zakudya Carb Yotsika

Kupanga zakudya Carb wotsika, makamaka chakudya chosavuta chimayenera kuchotsedwa muzakudya, monga shuga, ufa woyengedwa, zakumwa zoziziritsa kukhosi ndi maswiti. Kuphatikiza apo, kutengera kuchuluka kwa chakudya chomwe mukuyesa, kungakhale kofunikira kuletsa kumwa zamagulu, monga mkate, oats, mpunga kapena pasitala.

Kuchuluka kwa chakudya chomwe chimayenera kuchotsedwa pazakudya kumasiyana malinga ndi kagayidwe kake kalikonse. Chakudya "chabwinobwino" nthawi zambiri chimakhala ndi chakudya chambiri, kuphatikiza 250 g tsiku lililonse, ndipo chifukwa chake, chakudyacho Carb Yotsika ziyenera kuchitika pang'onopang'ono, kuti thupi lizizolowere ndipo zoyipa monga kupweteka kwa mutu, chizungulire kapena kusintha kwa malingaliro sikuwonekera.

Ndikofunikira kuti popanga chakudyachi, azidya zakudya zitatu zazikulu ndi zokhwasula-khwasula ziwiri, kuti zithe kudya pang'ono tsiku lonse, kuchepetsa njala. Zakudya zazing'onoting'ono izi ziyenera kuphatikiza mazira, tchizi, mtedza, peyala ndi kokonati, mwachitsanzo. Chakudya chamadzulo ndi chamadzulo chimayenera kukhala ndi saladi wambiri, mapuloteni ndi mafuta, ndipo atha kukhala ndi chakudya chochepa chabe. Onani maphikidwe akamwe zoziziritsa kukhosi Zochepa Mpweya.

Onani kanemayo pansipa kuti mupeze chophikira mkate Carb Yotsika zomwe zingaphatikizidwe m'moyo watsiku ndi tsiku:

Zakudya zololedwa

Zakudya zomwe zimaloledwa mu zakudya Carb Yotsika ali:

• Zipatso ndi ndiwo zamasamba zazing'ono, makamaka zosaphika, zokhala ndi khungu ndi bagasse, kuti ziwonjezere kuchuluka kwa ulusi ndikuthandizira kumva kukhuta;
• Nyama zowonda, makamaka nkhuku kapena Turkey, yopanda khungu;
• Nsomba, makamaka mafuta onga salmon, tuna, trout kapena sardines;
• Mazira ndi tchizi;
• Mafuta a azitona, mafuta a kokonati ndi batala;
• Mtedza, maamondi, mtedza, mtedza waku Brazil ndi mtedza;
• Mbewu zambiri, monga chia, fulakesi, mpendadzuwa ndi zitsamba;
• Khofi ndi tiyi wopanda shuga.

Pankhani ya tchizi, mkaka ndi yogurt ndikofunikira kuwongolera kuchuluka bwino. Mkaka ungalowe m'malo mwa coconut kapena mkaka wa amondi, womwe zimam'patsa mphamvu kwambiri. M'pofunikanso kutsatira zakudya Carb Yotsika ndi 2 mpaka 3 malita a madzi patsiku.

Zakudya zimaloledwa pang'ono

Zakudya zina zimakhala ndi chakudya chambiri chomwe, kutengera zomwe zimadya tsiku lililonse, atha kukhala kapena sangaphatikizidwe pazakudya. Zitsanzo zina ndi mphodza, mbatata, mpunga, mbatata, zilazi, buledi wambewu ndi dzungu.

Mwambiri, anthu omwe amachita masewera olimbitsa thupi pafupipafupi amakonda kulekerera chakudya m'zakudya zawo, osakhala onenepa mosavuta.

Kuchuluka kwa chakudya mu chakudya

Tebulo lotsatirali limatchula zakudya ndi mavitamini 100 g:

Onani mndandanda wina wa zakudya zokhala ndi chakudya.

Zakudya zoletsedwa

Pazakudya izi ndikofunikira kupewa zakudya zonse zomwe zili ndi chakudya chambiri. Chifukwa chake, njira yabwino ndikufunsira kwa chakudya musanadye. Komabe, zitsanzo za mitundu ya zakudya zomwe ziyenera kupewedwa ndi izi:

• Shuga: kuphatikiza zakudya monga zakumwa zozizilitsa kukhosi, timadziti ta zipatso kotukuka, zotsekemera, maswiti, ayisikilimu, makeke ndi makeke;
• Mitundu: tirigu, balere kapena rye, ndi zakudya monga mkate, mabisiketi, zokhwasula-khwasula, toast;
• Mafuta a Trans: tchipisi tating'onoting'ono, chakudya chowundana ndi majarini;
• Zakudya zosinthidwa: ham, bere la Turkey, soseji, soseji, salami, mortadella, nyama yankhumba;
• Ena: mpunga woyera, pasitala yoyera, farofa, tapioca ndi couscous.

Chifukwa chake, chofunikira ndikuti tipewe mitundu yonse yazinthu zopangira zinthu, chifukwa nthawi zambiri zimakhala ndi chakudya chambiri, posankha zinthu zachilengedwe ndi masamba atsopano.

Zakudya zamasiku atatu Carb Yotsika

Tebulo lotsatirali likuwonetsa chitsanzo cha zakudya zamasiku atatuZochepa Mpweya:

Ndalama zomwe zimaphatikizidwa pazosankhazi ziyenera kusiyanasiyana kutengera msinkhu, kugonana, kuchuluka kwa zolimbitsa thupi komanso mbiri ya matenda. Pachifukwa ichi, choyenera ndikuti nthawi zonse mufunsane ndi katswiri wazakudya kuti kuwunika kwathunthu ndi dongosolo lazakudya zoyenerana ndi zosowa za munthu aliyense lipangidwe.

Onani zitsanzo za kadzutsa wa Low Carb kuti muphatikize pazakudya.

Chinsinsi mungachiteCarb Yotsika

Maphikidwe ena omwe atha kuphatikizidwa pazakudya Carb Yotsika ali:

1. Zakudyazi zamkaka

Pasitala 100 yokhala ndi gramu iyi ili ndi zopatsa mphamvu pafupifupi 59, 1.1 g wa mapuloteni, 5 g wamafuta ndi 3 g wama carbohydrate.

Zosakaniza
• 1 zukini zing'onozing'ono zidulidwa
• Supuni 1 ya mafuta a kokonati kapena maolivi
• Mchere wamchere ndi tsabola watsopano wakuda, kuti mulawe

Kukonzekera akafuna

Kagawani zukini m'litali mwake ngati pasitala wonga spaghetti. Palinso ma slicers apadera omwe amadula ndiwo zamasamba ngati spaghetti. Pakani poto, thirani mafuta a kokonati kapena maolivi ndikuyika zukini. Sungani kwa mphindi zisanu kapena mpaka zukini ayambe kufewa. Nyengo ndi mchere, adyo ndi tsabola wakuda. Chotsani kutentha ndi kuwonjezera nyama yomwe mukufuna ndi phwetekere kapena msuzi wa pesto.

2. Sipinachi tortilla

Gramu 80 yotumikirapo (¼ ya tortilla) imapereka ma calories pafupifupi 107, 4 g wa mapuloteni, 9 g wamafuta ndi 2.5 g wa chakudya.

Zosakaniza

• 550 g wa sipinachi kapena masamba a chard;
• 4 azungu omenyedwa mopepuka;
• Onion anyezi wodulidwa;
• Supuni 1 ya chive chodulidwa;
• Uzitsine mchere ndi tsabola;
• Mafuta.

Kukonzekera akafuna

Ikani masamba a sipinachi mu poto wowotcha, kuphimba ndikupitilizabe kutentha kwazamankhwala mpaka atafunafuna, kuwulula komanso kusonkhezera nthawi ndi nthawi. Kenako chotsani pamoto ndikuyimilira kwa mphindi zochepa pa mbale.

Mu mphika womwewo, ikani mafuta azitsamba, anyezi, chives, mchere ndi tsabola, ndikusiya anyezi kuphika mpaka golide pang'ono. Kenaka yikani azungu azungu ndi sipinachi, kulola kuphika kwa mphindi 5, mpaka tortilla ili golide pansi pake. Bweretsani tortilla ndikuphika kwa mphindi 5 zina mbali inayo.

3. Tomato tcheri modzaza

Kutumizira 4 tomato tcheri (65 g) ali ndi zopatsa mphamvu pafupifupi 106, 5 g wa mapuloteni, 6 g wamafuta ndi 5 g wa chakudya.

Zosakaniza

• 400 g wa tomato tcheri (24 tomato pafupifupi.);
• Supuni 8 (150 g) ya tchizi cha mbuzi;
• Supuni 2 zamafuta;
• 1 clove wa adyo wosweka;
• Mchere ndi tsabola woyera kuti mulawe;
• 6 masamba a basil (mpaka mbale)

Kukonzekera akafuna

Sambani tomato ndikudula chivindikiro chaching'ono pamwamba, chotsani zamkati kuchokera mkati pogwiritsa ntchito supuni yaying'ono ndikusamala kuti musaboole phwetekere. Ikani tomato ndi tchizi cha mbuzi.

Mu chidebe china, sakanizani mafuta ndi adyo, mchere ndi tsabola ndikuyika tomato. Mbale ndi masamba a basil odulidwa magawo.

4. Strawberry ndi jelly ya zipatso

Gawo la gelatin iyi yokhala ndi pafupifupi 90 g (1/3 chikho) ili ndi zopatsa mphamvu pafupifupi 16, 1.4 g wa protein, 0 g wamafuta ndi 4 g wama carbohydrate.

Zosakaniza (za ma servings 7)

• ½ chikho cha sliced ​​strawberries;
• Apple apulo wodulidwa;
• Ar peyala yosungunuka;
• 1 chikho cha madzi otentha;
• 1 ufa wa sitiroberi gelatin sachet (unsweetened)
• ½ chikho cha madzi ozizira.

Kukonzekera akafuna

Ikani ufa wa gelatin mumtsuko ndikusandutsa chikho cha madzi otentha pamwamba. Onetsetsani mpaka ufa utasungunuka ndikuwonjezera madzi ozizira. Pomaliza, ikani zipatso pansi pa chidebe chagalasi ndikuwonjezera gelatin pa chipatsocho. Pitani ku firiji kuti muziziziritsa mpaka zilimbe.

Ndani sayenera kudya chakudyachi

Zakudyazi siziyenera kupangidwa ndi azimayi omwe ali ndi pakati kapena akuyamwitsa, komanso ana kapena achinyamata, akamakula. Kuphatikiza apo, okalamba komanso anthu omwe ali ndi vuto la impso kapena chiwindi ayeneranso kupewa kudya zakudya zamtunduwu, nthawi zonse kutsatira zakudya zopangidwa ndi wazakudya.