Momwe Mungadye Low-Carb ngati Wamasamba kapena Vegan

Zamkati

• Chifukwa Chotsika-Carb?
• Mitundu Yosiyanasiyana ya Alimi
• Zida Za mkaka ndi Mazira Ali Ochepa mu Carbs
• Zakudya Zomera Zotsika-Carb (Kwa Zamasamba ndi Vegans)
• Kodi Muyenera Kudya Ma Carbs Angati?
• Mndandanda Wosankha Zakudya Zamasamba Zochepa-Carb
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Tengani Uthenga Wanyumba

Kuchepetsa ma carbs sikovuta kwambiri.

Ingochotsani shuga ndi chakudya chomwe mumadya ndi masamba, nyama, nsomba, mazira, mtedza ndi mafuta.

Zikuwoneka ngati zowongoka, pokhapokha simudya nyama.

Zakudya zam'madzi ochepa kwambiri zimadalira nyama, zomwe zimawapangitsa kukhala osayenera anthu osadya nyama.

Komabe, izi siziyenera kukhala choncho.

Aliyense amatha kutsatira chakudya chotsika kwambiri cha carb, ngakhale nyama zamasamba ndi nyama zamasamba.

Nkhaniyi ikuwonetsani momwe mungachitire.

Chifukwa Chotsika-Carb?

M'zaka zapitazi za 12, maphunziro osachepera 23 awonetsa kuti zakudya zochepa zama carb zitha kukuthandizani kuti muchepetse kunenepa (popanda kuwerengera kalori).

Chimodzi mwazifukwa zazikulu ndikuti zakudya izi zimatha kuchepetsa kwambiri chidwi, kukupangitsani kudya ma calories ochepa osafunikira mozindikira yesetsani kudya pang'ono (,).

Zakudya zamafuta ochepa zimathandizanso kukhala ndi thanzi m'njira zina.

Amathandiza kwambiri kuchepetsa mafuta am'mimba, ndipo amachepetsa ma triglycerides ndikukweza cholesterol ya HDL ("chabwino") kwambiri. Amakonda kuchepetsa kuthamanga kwa magazi komanso kuchuluka kwa shuga m'magazi (3,,,,).

Ngakhale chakudya chotsika kwambiri cha carb sichofunikira kwa aliyense, chitha kukhala ndi phindu lofunikira kwa anthu omwe ali ndi kunenepa kwambiri, matenda amadzimadzi, mtundu wa 2 shuga komanso matenda ena amitsempha.

Zakudya zazing'ono zama carb zitha kukhala zathanzi. Kafukufuku wama eco-atkins (vegan, 26% ya ma calories monga carbs) awonetsa kuti zakudya zotere ndizabwino kuposa zakudya zamafuta ochepa, komanso zakudya zamasamba zopanda mafuta (, 9).

Mitundu Yosiyanasiyana ya Alimi

Pali mitundu ingapo ya zamasamba. Palibe aliyense wa iwo amene amadya nyama kapena nsomba.

Mitundu iwiri yofala kwambiri ndi ndiwo zamasamba za lacto-ovo ndi vegans.

Lacto-ovo zamasamba (kapena kungoti "osadya nyama") amadya mkaka ndi mazira, koma nyama zam'mimba sizimadya zakudya zilizonse zopangidwa ndi nyama.

Zida Za mkaka ndi Mazira Ali Ochepa mu Carbs

Mazira ndi zopangira mkaka, zopanda shuga wowonjezera, ndizochepa mu carbs, koma zimakhala ndi mapuloteni komanso mafuta. Kwa odyetsa zamasamba (osati nyama zam'mimba), ndiabwino kudya zakudya zochepa.

• Mazira: Muli kokha kuchuluka kwa ma carbs. Sankhani mazira odyetserako ziweto, omega-3 kapena olemera ngati mungathe.
• Yogurt, yogurt wachi Greek ndi kefir: Sankhani mitundu yosasakaniza ndi mafuta. Pezani omwe ali ndi zikhalidwe zosiyanasiyana kuti mupindule ndi ma probiotic.
• Bulu wothiridwa udzu: Botolo lochokera ku ng'ombe zodyetsedwa ndi udzu limakhala labwino, ndipo limakhala labwino pang'ono pakudya zakudya zochepa.
• Tchizi: Zakudya zopatsa thanzi kwambiri komanso zokoma, ndipo zitha kugwiritsidwa ntchito mumaphikidwe amitundu yonse.

Zakudya izi zimakhalanso ndi vitamini B12, zomwe sizimapezeka muzakudya zamasamba. Olima ndiwo zamasamba amatha kutenga B12 yonse yomwe amafunikira pazakudya izi, pomwe vegans amafunika kuwonjezera.

Zakudya Zomera Zotsika-Carb (Kwa Zamasamba ndi Vegans)

Pali mitundu yambiri yazakudya zochepa kwambiri kuchokera kuzomera.

Zakudya zambirizi zilinso ndi mapuloteni komanso mafuta ambiri.

• Zamasamba: Masamba ambiri alibe carbs. Izi zimaphatikizapo tomato, anyezi, kolifulawa, biringanya, tsabola belu, broccoli ndi mphukira za Brussels.
• Zipatso: Zipatso monga ma strawberries ndi ma blueberries amatha kuzidya pazakudya zochepa. Kutengera kuchuluka kwa ma carbs omwe mukufuna kudya, zipatso zina zitha kuvomerezedwa.
• Zipatso zamafuta: Zolemba ndi maolivi ndi athanzi modabwitsa. Ali ndi carbs ochepa koma mafuta ambiri.
• Mtedza ndi mbewu: Mtedza ndi mbewu ndizochepa mu carbs, koma ndizambiri zomanga thupi ndi mafuta. Izi zimaphatikizapo maamondi, mtedza, mtedza wa macadamia, mtedza ndi nthanga za dzungu.
• Soy: Zakudya monga tofu ndi tempeh zili ndi zomanga thupi zambiri komanso zonenepa, koma zili ndi ma carbs ochepa. Izi zimawapangitsa kukhala ovomerezeka pa zakudya zamasamba / zamasamba ochepa.
• Nyemba: Nyemba zina, kuphatikizapo nyemba zobiriwira, nandolo ndi ena.
• Mafuta athanzi: Mafuta owonjezera a maolivi, mafuta a avocado ndi mafuta a coconut.
• Mbewu za Chia: Ma carbs ambiri amtundu wa chia ndi fiber, chifukwa chake ma calories onse omwe amagwiritsidwa ntchito amachokera ku mapuloteni ndi mafuta.
• Chokoleti chakuda: Ngati musankha chokoleti chamdima wokhala ndi cocoa (70-85% +), ndiye kuti izikhala ndi ma carbs ochepa koma mafuta ambiri.

Kodi Muyenera Kudya Ma Carbs Angati?

Palibe tanthauzo lokhazikika la tanthauzo la "carb yotsika".

Ndikofunika kuyesa ndikupeza njira yofananira kudya kwa carb ndi zolinga zanu komanso zomwe mumakonda.

Izi zikunenedwa, malangizowa ndi oyenera:

• Magalamu 100-150 patsiku: Uwu ndi malo abwino osamalira, ndipo ndiabwino kwa anthu omwe amachita masewera olimbitsa thupi kwambiri.
• 50-100 magalamu patsiku: Izi zikuyenera kuyambitsa kuwonda kwadzidzidzi, ndipo ndi njira yabwino yosamalira anthu omwe sachita masewera olimbitsa thupi kwambiri.
• 20-50 magalamu patsiku: Ndikudya kochepera kwambiri, muyenera kuonda msanga osakhala ndi njala yambiri. Mtundu wa carbwu uyenera kukuikani mu ketosis.

Olima zamasamba amatha kupita kumalo otsika kwambiri, koma kudya koteroko sikungakhale kotheka kwa zitsamba. Magalamu 100-150 angakhale abwino kwambiri pazinyama.

Ndikulimbikitsidwa kuti mugwiritse ntchito tracker yazakudya (monga Cron-o-mita) kwa masiku osachepera / masabata angapo mukamakonza chakudya chamahydrate ndikuonetsetsa kuti muli ndi mapuloteni ndi mafuta okwanira.

Mndandanda Wosankha Zakudya Zamasamba Zochepa-Carb

Uwu ndi mndandanda wamasabata umodzi wazakudya zamasamba (osati vegan) zomwe zili ndi ma carbs ochepa.

Mutha kusintha izi kutengera zosowa zanu ndi zokonda zanu.

Lolemba

• Chakudya cham'mawa: Mazira ndi ndiwo zamasamba, zokazinga mafuta.
• Chakudya: Saladi inayi ya nyemba ndi mafuta, ndi mtedza wambiri.
• Chakudya: Kolifulawa wowotcha wophika (gratin) ndi broccoli ndi tofu.

Lachiwiri

• Chakudya cham'mawa: Yoghurt wamafuta ndi zipatso.
• Chakudya: Kotsala kolifulawa kuphika kuyambira usiku wapitawu.
• Chakudya: Bowa wokometsedwa wa portabello, wokhala ndi masamba ndi masamba.

Lachitatu

• Chakudya cham'mawa: Smoothie wokhala ndi mkaka wa coconut ndi ma blueberries.
• Chakudya: Karoti ndi nkhaka timitengo ndi hummus kuviika, ndi ochepa mtedza.
• Chakudya: Tempeh akuyambitsa mwachangu, ndi mtedza wa cashew ndi veggies.

Lachinayi

• Chakudya cham'mawa: Omelet ndi masamba, yokazinga mafuta.
• Chakudya: Zotsalira zimayambitsa mwachangu kuchokera pachakudya usiku watha.
• Chakudya: Chili nyemba ndi kirimu wowawasa, tchizi ndi salsa.

Lachisanu

• Chakudya cham'mawa: Yoghurt wamafuta ndi zipatso.
• Chakudya: Masamba obiriwira ndi mazira ophika kwambiri ndi mafuta a maolivi ndi mtedza wambiri.
• Chakudya: Feta tchizi saladi ndi nthanga za dzungu ndi mtedza wa macadamia, wothira mafuta.

Loweruka

• Chakudya cham'mawa: Mazira okazinga ndi nyemba zophika ndi peyala.
• Chakudya: Karoti ndi nkhaka timitengo ndi hummus kuviika, ndi ochepa mtedza.
• Chakudya: Biringanya moussaka.

Lamlungu

• Chakudya cham'mawa: Strawberry smoothie wokhala ndi yogurt wamafuta ndi mtedza.
• Chakudya: Leftover moussaka kuyambira usiku wapitawu.
• Chakudya: Katsitsumzukwa, sipinachi ndi feta quiche (kapena wopanda dzira).

Mutha kupeza maphikidwe okoma a carb vegan patsamba lino.

Kuphatikiza apo, pali maphikidwe ambiri aulere omwe amapezeka pa intaneti. Yesetsani kulemba "maphikidwe otsika kwambiri a zamasamba" kapena "maphikidwe otsika kwambiri a carb" mu Google.

Palinso mabuku ophika omwe amaperekedwa kuti azidya chakudya chochepa kwambiri.

Tengani Uthenga Wanyumba

Pali zakudya zambiri zamasamba zomwe zili ndi ma carbs ochepa, koma mafuta ndi mapuloteni ambiri.

Zachidziwikire, simuyenera kukhala wodya nyama kuti mupeze zabwino zodyera mafuta ochepa.