Zakudya zoyera za 7 - ndi zomwe muyenera kudya m'malo mwake

Zamkati

• 1. Mkate woyera
• Kusinthana kwabwino: mkate wambewu wonse
• 2. Pasitala woyera
• Kusinthana kwabwino: pasitala yambewu yonse
• 3. Mpunga woyera
• Kusintha kwathanzi: mpunga wabulauni
• 4. Shuga woyera
• Kusintha kwathanzi: zipatso
• 5. Mchere
• Kusinthana kwathanzi: zitsamba zokongola ndi zonunkhira
• 6. Mbatata zoyera
• Kusintha kwathanzi: zamasamba zokongola
• 7. Mafuta opangidwa ndi nyama
• Kusintha kwathanzi: mafuta opangidwa ndi mbewu
• Zakudya zina zoyera ndizabwino
• Mfundo yofunika

The No White Foods Diet, yomwe imadziwikanso kuti No White Diet, ndi njira yodyera yomwe idakhazikitsidwa pamalingaliro akuti kuchotsa zakudya zoyera zoyera pazakudya zanu kumatha kukuthandizani kuti muchepetse thupi ndikuwongolera kuwongolera kwa shuga m'magazi.

Othandizirawo amati zakudya zoyera zambiri ndizopanda thanzi, monga zambiri zimakonzedwa kwambiri, zili ndi ma carbs ambiri, ndipo zimakhala ndi michere yochepa kuposa mitundu ina yokongola.

Chifukwa chake, pochotsa zakudya zoyera m'mbale yanu, mukuti mumadzipangira zakudya zopatsa thanzi zomwe zimalimbikitsa kuchepa thupi ndikubwezeretsanso shuga m'mwazi.

Akatswiri ambiri azaumoyo angavomereze kuti kukhazikika pazakudya zomwe mumadya ndi njira yosavuta yopezera zakudya zabwino.

Komabe, njirayi ikhoza kukhala ndi phindu linalake, makamaka ngati ikuthandizani kuti muchepetse kudya zakudya zopangidwa mwaluso kwambiri m'malo mokomera michere yambiri.

Nazi zakudya 7 zoyera - ndi zomwe mungadye m'malo mwake.

1. Mkate woyera

Chimodzi mwa zakudya zoyambirira zomwe zidachotsedwa pa No White Foods Diet ndi buledi woyera, komanso zakudya zofananira zopangidwa kuchokera ku ufa woyera, kuphatikiza ma crackers, mitanda, ndi chimanga cham'mawa.

Ufa wa mkate ukatsukidwa, nyongolosi ndi chimanga cha njerezo zimachotsedwa - pamodzi ndi michere yambiri, mavitamini, ndi michere yomwe imakhalamo - munthawi yamafuta ().

Izi zimabweretsa chinthu chomwe chimakhala ndi ma carbs ambiri koma chosowa zakudya zina zofunika monga fiber ndi mapuloteni.

Kafukufuku akuwonetsa kuti kudya kwambiri mikate yoyera kumalumikizidwa ndi kunenepa, komwe mwina chifukwa cha kuchepa kwa zakudya ().

Chifukwa chake, kuchepetsa kudya kwanu mikate yoyera ndi zinthu zina zopangidwa ndi tirigu woyengedwa kumatha kukuthandizani kuchita bwino ngati cholinga chanu ndichepe.

Kusinthana kwabwino: mkate wambewu wonse

Mkate wonse wa tirigu, omenyera, ndi chimanga cham'mawa amapangidwa kuchokera ku ufa womwe uli ndi njere zonse, kuphatikiza nyongolosi ndi chinangwa ().

Izi zikutanthauza kuti chomaliza chimakhala ndi zakudya zambiri, poyerekeza ndi mnzake woyela woyera.

Kuphatikiza apo, kudya mkate wambewu wonse sikuwoneka kuti kulibe chidwi chofananira cholimbikitsira kulemera komwe mkate woyera umachita ().

Zakudya zabwino komanso kuchuluka kwa fiber zingathandizenso kuchepetsa kuyankha kwa shuga wamagazi ndikusintha kukhutira kwanu, zomwe zimapangitsa kukhala kosavuta kukhala ndi zosowa zanu za calorie.

Kuti mupindule ndi izi, sinthanitsani buledi wanu woyera ndi buledi wazinthu zonse ndi zinthu zomwe zimayika mndandanda wonse, monga tirigu wathunthu kapena oats, monga choyambirira.

Mkate woyera ndi zakudya zofananira zopangidwa ndi mbewu zoyengedwa zimakhala ndi ma carbs ambiri komanso zakudya zochepa. Yesani kuzisinthanitsa ndi mitundu yonse yazinthu m'malo mwake.

2. Pasitala woyera

Pasitala yoyera imafanana ndi buledi woyera chifukwa amapangidwa kuchokera ku ufa woyengedwa womwe umakhala ndi michere yocheperako kuposa mtundu wosasinthidwa.

Chosangalatsa ndichakuti, pasitala yoyera sanawonetsedwe kuti imakulitsa kulemera kofananako ndi buledi woyera - bola ngati mukudya limodzi ndi zakudya zina zopatsa thanzi ().

Komabe, kukula kwa pasitala mu zakudya zakumadzulo kumakhala kwakukulu kwambiri.

Ngati simukumbukira kukula kwa gawo lanu, zitha kukhala zosavuta kudya kwambiri nthawi imodzi, zomwe zingapangitse kuchuluka kwa ma calorie ndikupeza kunenepa pambuyo pake.

Kusinthana kwabwino: pasitala yambewu yonse

Kuti mukhale ndi thanzi labwino, sankhani pasitala yopangidwa ndi mbewu zonse.

Pasitala yonse yambewu imakhala ndi michere yambiri, yomwe imatha kukupangitsani kukhala omva bwino komanso okhutira. Zowonjezera zimathandizanso kuchepetsa kugaya thupi kwa ma carbs, ndikuthandizira kuwongolera shuga m'magazi ().

Mwinanso mungaganizire zosankha zina za pasitala, monga zopangidwa ndi nyemba.

Ngakhale kapangidwe kake ndi kosiyana pang'ono, pastas yozikidwa ndi nyemba imakonda kukhala ndi mapuloteni komanso fiber kuposa mitundu yambiri yambewu.

Pasitala wopangidwa ndi tirigu woyengedwa sangakhale wathanzi kuposa omwe amapangidwa ndi njere zonse. Sankhani pasitala yambewu yonse kapena yesani zopangidwa kuchokera ku nyemba kuti mukhale ndi fiber komanso mapuloteni ambiri.

3. Mpunga woyera

Monga mkate woyera ndi pasitala, mpunga woyera umagwera mgulu la mbewu zoyengedwa.

Mpunga woyera umayambira ngati njere yonse, koma chimanga ndi nyongolosi zimachotsedwa panthawi yopera, yomwe imasintha kukhala mpunga wowuma, wonyezimira womwe mwina mumawadziwa.

Mpunga woyera si chakudya choyipa kapena chopanda thanzi, koma mulibe zakudya zambiri kupatula ma calories ndi carbs.

Kupezeka kwa fiber ndi mapuloteni kumapangitsanso kukhala kosavuta kuwononga mpunga woyera, womwe ungapangitse kunenepa kapena kusamvana kwa shuga m'magazi ().

Kusintha kwathanzi: mpunga wabulauni

Mpunga wa Brown ndiye wosavuta, wowonekera kwambiri m'malo mwa mpunga woyera. Kupatula apo, mpunga wabulauni ndi mpunga woyera womwe sunakonzedwe pamlingo wofanana.

Imakhala ndi michere yambiri, mavitamini, ndi mchere kuposa mpunga woyera, chifukwa chake mumapeza zambiri pazomwe zili mbewu yomweyo.

Komanso, kafukufuku wasonyeza kuti mpunga wofiirira umakhudza shuga m'magazi pang'ono kuposa mpunga woyera ().

Ngati simukukonda mpunga wofiirira kapena mukungofuna kusakaniza chizolowezi chanu, mungaganizire zosankha zina zonse, monga mpunga wakuda, quinoa, kapena bulgur.

Mpunga woyera umakonda kusokoneza kuchuluka kwa shuga wamagazi kwambiri kuposa mpunga wathunthu. Mbewu zonse monga mpunga wofiirira zimadzitamandira ndi michere yambiri, mavitamini, ndi mchere kuposa mpunga woyera.

4. Shuga woyera

Ndizosadabwitsa kuti No White Foods Zakudya zimachotsa shuga woyera. Komabe, mitundu yambiri yazakudya imaletsanso mitundu yambiri ya shuga, kuphatikiza shuga wofiirira, uchi, turbinado shuga, madzi a mapulo, ndi timadzi tokoma ta agave.

Mitundu iyi nthawi zambiri imadziwika kuti shuga wowonjezera. Kupatula ma calories, amapereka zochepa pokhudzana ndi zakudya.

Chifukwa makamaka amapangidwa ndi ma carb osavuta, shuga wowonjezera amafunikira chimbudzi chochepa kwambiri. Amatengeka msanga m'magazi ndipo amathandizira kusintha kwakanthawi kwa shuga m'magazi.

Shuga wowonjezera amanyamula ma calorie ambiri, ngakhale kukula kwake kwa gawo kumasungidwa kukhala kocheperako, motero ndikosavuta kuwawononga mwangozi.

Amalumikizidwanso ndi zovuta zaumoyo, monga kunenepa kosafunikira komanso chiopsezo chowonjezeka cha matenda amtima ndi mtundu wa 2 shuga ().

Kusintha kwathanzi: zipatso

Ngati muli ndi dzino lokoma ndipo zikukuvutani kuchotsa shuga wowonjezera kuchokera pachakudya chanu, sankhani magwero azishuga omwe amabwera kuchokera kuzakudya zonse monga zipatso.

Zipatso zimakhala ndi shuga osavuta omwe amafanana ndi omwe ali ndi shuga wowonjezera. Komabe, amakhalanso ndi mavitamini, michere, fiber, ndi ma antioxidants - zonsezi zimathandiza kuchepetsa mavuto omwe angabuke mukamamwa shuga palokha ().

Kuchuluka kwa shuga wowonjezera kumalumikizidwa ndi kunenepa komanso chiopsezo chowonjezeka cha matenda osachiritsika. Kuti mupeze zakudya zopatsa thanzi, sankhani zakudya zonse zomwe zimakhala ndi shuga ngati zipatso m'malo mwake.

5. Mchere

Anthu ambiri amadziwa mchere wapatebulo ngati chakudya choyera, komanso umabwera mumitundu ina, monga pinki, buluu, ndi wakuda.

Ngakhale mchere wina ndi wofunikira pa thanzi, anthu ambiri omwe amadya zakudya zakumadzulo amadya kwambiri, ndipo ambiri amachokera kuzakudya zopangidwa kwambiri ().

Kudya mchere wambiri kumalumikizidwa ndi zovuta zosiyanasiyana, kuphatikizapo chiopsezo chowonjezeka cha matenda amtima, sitiroko, kunenepa kwambiri, ndi matenda a impso ().

The No White Foods Diet ikugogomezera kuchepetsa kudya kwa mchere kuchokera kuzinthu zambiri zosinthidwa, monga zakudya zamzitini, zonunkhira, ndi zakudya zopangidwira kale, zomwe zambiri zimakhalanso ndi zakudya zoyera zoletsedwa pazakudya.

Kusinthana kwathanzi: zitsamba zokongola ndi zonunkhira

Kuchepetsa mchere womwe mumadya sikukutanthauza kuti muyenera kukhala ndi zakudya zopanda kukoma.

Komanso, mutha kuwona kuti ndi mwayi kuyesa kugwiritsa ntchito zitsamba zosiyanasiyana ndi zonunkhira mukamaphika.

Zitsamba ndi zonunkhira zimakonda kukhala zopangira ma antioxidants, mavitamini, ndi michere, zomwe zimathandizira kuchepetsa kutupa ndikuwongolera shuga m'magazi ().

Yesani kugwiritsa ntchito zitsamba monga oregano, basil, thyme, ndi rosemary, komanso zonunkhira monga sinamoni, nutmeg, turmeric, paprika, ndi tsabola wa cayenne, kuti muwonjezere kukoma kwa chakudya chanu osagwiritsa ntchito mchere.

Mchere ndi wofunikira pa thanzi, koma zakudya zambiri zamakono zili ndi zochuluka kwambiri. Kugwiritsa ntchito zitsamba zowonjezera zowonjezera zakudya ndi zonunkhira kuti muzidya zakudya zanu ndi njira yabwino yochepetsera mchere popanda kusokoneza kukoma.

6. Mbatata zoyera

Mbatata zoyera sizabwino kwenikweni. M'malo mwake, ndi gwero lalikulu la michere yambiri, monga potaziyamu, vitamini C, ndi fiber ().

Komabe, adziwika kuti ndi opanda thanzi, makamaka chifukwa cha njira zomwe amakhala okonzekera nthawi zambiri.

Mbatata zoyera zikakonzedwa munjira zopatsa thanzi pang'ono, monga kuzizinga kapena kuziphika ndi mchere, zokometsera zamafuta ochulukirapo monga gravy, zimakonda kuwonjezera kunenepa komanso zotsatira zina zoyipa zathanzi ().

Kuphatikiza apo, mitundu yambiri yazakudya zamasiku ano zimadalira mitundu yakukonzekera mbatata yoyera ngati ndiwo zamasamba osapatula masamba ena.

Chifukwa chake, ngati mumakonda kudya mbatata zoyera ngati ndiwo zanu zamasamba, kugulitsa mitundu yamitundu yosiyanasiyana yamasamba kungakuthandizeni kuwonjezera michere yambiri pazakudya zanu.

Kusintha kwathanzi: zamasamba zokongola

Pankhani ya ndiwo zamasamba, kusiyanasiyana ndichinthu choti muchite.

Kudya masamba ochokera m'magulu amitundumitundu - kuphatikiza wobiriwira, lalanje, wachikaso, wofiira, wofiirira, ndi zoyera - kumayenderana ndi kuchepa kwanthawi yayitali yazovuta monga matenda amtima ndi khansa yamatumbo (,).

Masamba owuma, monga mbatata ya lalanje, mbatata zofiirira, nandolo wobiriwira, ndi sikwashi wachisanu, zonse zimapanga zabwino kwambiri m'malo mwa mbatata zoyera.

Ngati mukuyesera kudula ma carbs, yesetsani kusinthanitsa mbatata zanu zamasamba osakhala wowuma, monga katsitsumzukwa, zukini, masamba obiriwira, tomato, kaloti, tsabola wa belu, kapena kabichi.

Mbatata zoyera ndizopatsa thanzi kwambiri, koma nthawi zambiri zimakonzedwa pogwiritsa ntchito njira zopanda thanzi. Ngati mumakonda kudya mbatata zoyera, yesetsani kuzisinthanitsa ndi masamba ena okongola kuti muwonjezere zakudya zosiyanasiyana.

7. Mafuta opangidwa ndi nyama

Mitundu yambiri ya No White Foods Diet imawona mafuta opangidwa ndi nyama kukhala zakudya zoyera ndipo amalimbikitsa kuti ndi ochepa.

Mafuta oyera azinyama makamaka amatanthauza mafuta omwe amachokera ku nyama ndi mkaka, zambiri zomwe ndi mafuta okhuta.

The No White Foods Diet imalimbikitsa kumamatira ndi nyama zowonda kwambiri komanso zopatsa mkaka zopanda mafuta - ngati zingaphatikizidwe konse.

Mofanana ndi zakudya zina zambiri zoyera, mafuta okhutira siomwe amakhala opanda thanzi.

Komabe, kudya kwambiri kwa iwo kumatha kuwonjezera cholesterol komanso chiopsezo chachikulu cha matenda amtima mwa anthu ena ().

Kusintha kwathanzi: mafuta opangidwa ndi mbewu

Kafukufuku akuwonetsa kuti mukachotsa mafuta okhathamira muzakudya zanu ndi mafuta osakhutitsidwa ndi chomera, mutha kuchepetsa chiopsezo cha matenda amtima ().

Ngati mafuta ambiri omwe mumadya tsiku lililonse amachokera ku mafuta okhathamira ndi nyama, lingalirani kusinthanitsa ena mwa mafuta obzala mbewu, monga maolivi ndi mafuta a avocado.

Muthanso kupeza mafuta ambiri osapatsa thanzi ochokera kuzakudya zonse monga mtedza, mbewu, ma avocado, ndi maolivi.

Kusintha mafuta okhutira ndi nyama ndi mafuta osapatsa mphamvu osagwiritsidwa ntchito pazomera atha kulimbikitsa thanzi la mtima.

Zakudya zina zoyera ndizabwino

Chimodzi mwazodzudzula zazikulu za No White Foods Diet ndikuti imanyoza mopanda chilungamo zakudya kutengera mtundu wawo.

Mtundu wa chakudya umakuwuzani zochepa za kufunika kwake kwa zakudya. Chifukwa chake, njira yochepetsera thupi imatha kukhala yosokoneza kwa anthu omwe akungoyesera kuphunzira momwe angasankhire zakudya zabwino.

Ngakhale zakudya zina zoyera ndizoperewera kwambiri kuposa zina - monga mbewu zoyera ndi shuga - ambiri amakhala athanzi kwambiri ndipo amakhalabe pachakudya chilichonse chofuna kulimbikitsa thanzi komanso kuwonda.

Nazi zitsanzo zochepa za zakudya zoyera zopatsa thanzi:

• Zamasamba: kolifulawa, anyezi, adyo, turnips, parsnips, bowa
• Mtedza ndi mbewu: nkhono, nthangala za zitsamba, mtedza wa paini
• Nyemba: nyemba zoyera
• Nyama: nsomba zoyera, nkhuku
• Mkaka: mkaka, yogurt, tchizi
• Zina: azungu azungu, kokonati

Makamaka, mitundu ina ya No White Foods Diet imasiyanitsa zakudya zina zoyera, monga nsomba, mazira, ndi nkhuku, koma ena satero.

Chifukwa chake, ndikofunikira kuti muziyang'ana mozama zakudya zomwe mukuchotsa ndi chifukwa chake, chifukwa zina mwazomwe zingakuthandizeni kukwaniritsa zolinga zanu.

Zakudya zambiri zoyera ndizopatsa thanzi kwambiri, ndipo kuweruza chakudya potengera mtundu wake si njira yabwino yodziwira zakudya zopatsa thanzi. M'malo mwake, khalani ndi cholinga chodya zakudya zokwanira, zochepetsedwa nthawi zambiri.

Mfundo yofunika

The No White Foods Diet ndi njira yodziwika bwino yazakudya yomwe imayang'ana kwambiri pochotsa zakudya zoyera kuti zithandizire kuwonda komanso shuga wamagazi.

Zakudya zingapo zoyera zomwe sizinapezeke zimachokera kuzinthu zopangidwa kwambiri, monga mbewu zoyera ndi shuga, ndipo zimatha kusinthidwa mosavuta ndi zakudya zina zopatsa thanzi, kuphatikiza mbewu zonse, zipatso, ndi ndiwo zamasamba.

Komabe, kuyesa mtundu wa chakudya chokha ndi mtundu wake sikungakhale njira yabwino yodziwira ngati ili yathanzi. Zakudya zambiri zoyera ndizopatsa thanzi kwambiri ndipo zitha kugwiritsidwa ntchito pothandizira kuwonda.

M'malo mwake, ndibwino kuti muziyang'ana pa kudya kwathunthu, zakudya zosakonzedwa pang'ono ndikuchita pang'ono pang'ono mukamadya zomwe zilibe michere yambiri.