Zakudya Zopanda Shuga, Zopanda Tirigu

Zamkati

• Maganizo a Zakudya Zamadzimadzi
• Ma Carbu Abwino, Ma Carbs Oipa
• Zakudya Zopanda Shuga, Zopanda Tirigu
• Zakudya Zotani
• Mfundo Yofunika Kwambiri

Anthu ndi osiyana. Zomwe zimagwirira ntchito munthu m'modzi sizingagwire ntchito yotsatira.

Zakudya zochepa za carb zakhala zikutamandidwa kwambiri m'mbuyomu, ndipo anthu ambiri amakhulupirira kuti ndizotheka kuthana ndi mavuto ena azaumoyo padziko lapansi.

Komabe, chowonadi ndichakuti carb yotsika si ya aliyense.

Anthu ena safuna kudya carb yotsika, ena samva kuti akuchita bwino kapena samangofunikira.

Komanso, omwe amachita masewera olimbitsa thupi komanso amachita ntchito zambiri za anaerobic monga kuthamanga kapena kunyamula zolemera amafunikira ma carbs ambiri pazakudya zawo kuti agwire bwino ntchito.

Nkhaniyi ikupereka njira ina yathanzi kuposa zakudya zamafuta ochepa.

Maganizo a Zakudya Zamadzimadzi

Zakudya zamadzimadzi ndizovuta kwambiri.

Ena amati ndi gawo lofunikira la zakudya, zofunika kwambiri muubongo ndipo zimayenera kupitilira theka la zomwe mumadya, pomwe ena amazitenga ngati poizoni.

Nthawi zambiri, chowonadi chimadalira pamalingaliro.

Anthu omwe ali onenepa kale, odwala matenda ashuga kapena akuwonetsa zizindikiro zina zosokoneza kagayidwe kamene nthawi zambiri zimakhudzana ndi zakudya zakumadzulo, atha kupindula ndi kudya chakudya chochepa kwambiri cha mafuta.

Pang'ono ndi pang'ono, umboni ukusonyeza kuti zakudya zamtunduwu ndizothandiza kwambiri kuposa zakudya zamafuta zochepa zomwe zimalimbikitsidwabe (1, 2,).

Komabe, kwa anthu omwe alibe mavuto amadzimadzi, omwe ali athanzi komanso okangalika, chakudya chotsika kwambiri cha carb sichingakhale chofunikira kwenikweni.

Ngakhale kuchotsa ma carbs onse kungakhale kofunikira kuti athetse vuto la kagayidwe kachakudya kamene kamakhudzana ndi kagayidwe kachakudya ndi kunenepa kwambiri, kupewa ma carbs oyipitsitsa kungakhale kokwanira kupewa mavutowa poyamba.

Anthu ambiri omwe ali ndi kunenepa kwambiri kapena matenda ashuga atha kupindula ndikuchepetsa kuchuluka kwa chakudya cha carb kapena kutsatira zakudya zochepa. Kwa anthu athanzi, zakudya zamtunduwu zitha kukhala zosafunikira kwenikweni.

Ma Carbu Abwino, Ma Carbs Oipa

Anthu ambiri amakhala ndi moyo wathanzi bola akadya zakudya zenizeni, zosasinthidwa, ngakhale zili ndi mafuta.

Okinawans ndi Kitavans ndi zitsanzo ziwiri za anthu omwe ali ndi zakudya zamafuta kwambiri komanso athanzi labwino.

Anthu awa adakhalabe athanzi mpaka zakudya zamakono monga shuga ndi carbs woyengedwa adayambitsidwa.

Anthu angapo ku Asia nawonso amadya zakudya zamafuta ambiri, pomwe amakhala ndi thanzi labwino, makamaka poyerekeza ndi anthu wamba aku America.

Izi zikutanthawuza kuti si ma carbs pa se omwe amabweretsa mavuto, koma ma carbs oyipa, pamodzi ndi zakudya zosiyanasiyana zosapatsa thanzi zomwe zimadziwika ndi zakudya zakumadzulo.

Ngati muli athanzi komanso okangalika, palibe chifukwa chenicheni choti mupewe magwero athanzi ngati mbatata, zipatso ndi mbewu zonse.

Pewani carbs woyengedwa ngati ufa woyera ndi shuga. Komabe, kwa anthu athanzi, palibe chifukwa chomveka chopewera ma carbs osapangidwa kuchokera ku zakudya zonse.

Zakudya Zopanda Shuga, Zopanda Tirigu

Anthu ambiri amaganiza kuti shuga ndi ufa wa tirigu woyengedwa ndi zina mwa zakudya zoyipa kwambiri zomwe anthu amadya.

Zina mwazabwino zaumoyo wotsika kwambiri wa carb ndi paleo zimachokera pakuchotsa izi, kuphatikiza mafuta amafuta ndi zinthu zina zopanda thanzi za zakudya zopangidwa.

Zakudya zopanda shuga, zopanda tirigu ndizofanana ndi zakudya za paleo koma kuphatikiza ndi mkaka wamafuta wathunthu komanso magwero athanzi a carb.

Cholinga chake ndichakudya chabwino - kusankha mafuta, mapuloteni komanso ma carbs.

• Lamulo # 1: Pewani shuga wowonjezera.
• Lamulo # 2: Pewani tirigu woyengedwa.
• Lamulo # 3: Pewani mafuta opatsirana.
• Lamulo # 4: Osamamwa ma calories (osamwa, timadziti ta zipatso).
• Lamulo # 5: Idyani zakudya zenizeni, zosasinthidwa.

Mukamatsatira malamulowa, mumapewa magwero ambiri a ma carbs oyeretsedwa pazakudya zanu.

Zakudya zopanda shuga, zopanda tirigu zimangoyang'ana pa zakudya zonse ndikupewa zakudya zopangidwa, makamaka zomwe zili ndi shuga wowonjezera, mafuta osenda kapena tirigu woyengedwa.

Zakudya Zotani

Ndikofunika kusankha zakudya zenizeni, zosasinthidwa zomwe zikufanana ndi zomwe mungapeze m'chilengedwe.

Monga kale, mutha kudya nyama, nsomba, mazira, zipatso, mkaka wamafuta wathunthu, masamba, mtedza ndi mbewu.

Koma tsopano mutha kuwonjezera ma carb athanzi mu kusakaniza:

• Tubers: Mbatata, mbatata, taro, ndi zina.
• Mbewu zonse: Mpunga, phala, quinoa, ndi zina zambiri.
• Zipatso: Nthochi, maapulo, malalanje, mapeyala, zipatso, ndi zina.
• Masamba: Broccoli, kolifulawa, kaloti, ndi zina.

Ngakhale mbatata sizingatheke pa chakudya chochepa kwambiri ndipo mwina ndi chisankho choyipa kwa iwo omwe ali ndi vuto la carb, ndiye chakudya chabwino kwambiri, chopatsa thanzi komanso chodzaza kwambiri.

Pewani zopangidwa ndi mbatata zokazinga kwambiri ngati batala la ku France ndi tchipisi.

Pali mitundu yambiri yama carb yomwe mungasankhe, kuphatikiza mbatata, oats, maapulo, malalanje, zipatso, broccoli ndi kaloti.

Mfundo Yofunika Kwambiri

Kwa anthu omwe akufuna kukhala athanzi, kuchita masewera olimbitsa thupi pafupipafupi komanso kupewa chakudya chomwe chimakonzedwa ndi njira yabwino kwambiri.

Simuyenera kutsatira chakudya chochepa kwambiri. Zakudya zopanda shuga, zopanda tirigu, zimayang'ana pa zakudya zathunthu, zomwe zimakupatsani thanzi.

Sichimakhala chosavuta kuposa pamenepo.