Hupenyu Hwezvipo, Zvokudya Zvokudya, uye Low-Carb Recipes
Huchi yegorosi, tambo yenyuchi, inopisa nyemba-zvisinei nokuti iwe unoti chii, zvose zvakafanana, uye vane zvakawanda zvokupa kwatiri nenzira yekudya zvinovaka muviri kwechinguva chiduku chemahydratesiti. Mucheka mutsvuku hauna kunyanya kuwanika seyakasvibirira asi asi achiri pasi mu carbs.
Mahesera eGreen Ndiwo Zvechokwadi Zvinyorwa
Mbeu dzegorosi zvinomera, sezvinoita mahawarwe atinodya tichibika kana makedheni, zvakadai semafungi eitsvo uye mbesa dzepineti.
Misiyano ndeyekuti pod yemabhandi emagetsi ndeyezvokudya saka inogona kusarudzwa kare. Kana uri kukura mbeu dzebhinzi mumunda wako uye usazvisarudze nenguva, unogona kuvasiya pazvirimwa uye ivo vachakura nekuoma. Mushure mokunge, iwe unogona kubika uye udye mbesa sezvamungaita chero imwe yenyuchi yakaomeswa.
Carbohydrates, Fiber, uye Calorie Counts
Mbeu dzegorosi dzakadzika mu carbs uye dzinogona kuwedzera mamwe fiber pakudya kwako.
- 1/2 kapu yebhinzi tsvina yakaoma (kana nezve 10 4 "nyemba"): 2.3 magiramu anoshanda (netsva) makhahydrates uye 1.5 gramu ye fiber uye 17 makori
- 1/2 mukombe wehairi yakabikwa yakagadzirwa: 3 gramu ehutano (net net) makhahydrates uye 2 gramu ye fiber uye 22 makori
- 1 mukombe we2 1/2 "zvidimbu zvebhinzi zvakasvibirira: 4.3 magamu emagetsi (netsi) makhahydrates uye 2.7 gm fiber uye 31 makori
Glycemic Index
Huchi dzegorosi dzinonyatsotsvaga glycemic index (15), izvo zvinoita kuti vave sarudzo yakanaka kune vane chirwere cheshuga kana pane kudya kwakanyanya-carb.
Health Benefits
Huchi yegorosi ndiyo yakanaka chaizvo inobva kune fiber, vitamin K, uye beta-carotene (uye mamwe carotenoids); iyo yakanakisisa inobva mavitamini C, uye yakanaka inowanikwa yevarate uye manganese. Iyo inewo yakawanda yakawanda yemamwe michina yakawanda inosanganisira potassium, iron, lutein, uye mavitamini eB, uyewo akawanda phytonutrients akadai se antioxidant flavonoids.
Mbeu dzegorosi dzine maitiro ezvakawandisa zvemichero kune mashizha ane mashizha, saka kana wakaneta mashizha, edza mahesheni emavara kuti uchinje.
Kusarudza nekuchengetedza
Sarudza nyemba dzakasimba uye dzakasvibiswa pasina mahwendefa kana nzvimbo dzakaderera. Zvakanaka, iwe unofanirwa kunzwa se "chinyorwa" apo iwe uchivarova (saka zita rokuti "bhabha nyuchi"). Zvichengetedze muimba inotyisa yefiriji yako, kwavanofanira kuchengeta kusvika kwevhiki. Usavashambidza kusvikira iwe usati wagadzirira kudya. Kana iwe usingafungi kuti iwe uchakwanisa kuzvidya vasati vaenda zvakaipa, unogona kuzvishambidza nekudziisa.
Low-Carb Recipes
Kana wakaneta nekudya nyeredzi imwechete yebhinzi, kune zvakawanda zvekupisa zvibage zvebhanhire zvinosvika muzvokudya zvakaderera, kusanganisira bhinzi bhinzi casserole neanisi yekunyorera , pasi-carb mana-bhinzi saladi , souputa wehokwe , uye huku ( kana turkey) mbatya . Kubika kwavamwe eiii uye kuasasa ne peprisiti yemononi zvakare inzira inonakidza yekuvashandura.
> Sources:
> California Consortium yeCardiologists. Kuchengetedza 101: Glycemic Index of Foods.
> United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.