Low-Carb High-Fat Vegetarian Foods
Iwe unofunga kuti iwe une utano hwekutengesa zvokudya here? Uri kudya zvokudya zvakaderera-carb, asi unoramba kuenda pedyo nemafuta?
Iko kune zvimwe zvikafu zvine utano zvakanyanya zvine mafuta akawanda. Pasinei nokuti nyanzvi dzakawanda dzezvokudya dzichakuudza kuti havasi mafuta ose akaipa (shure kwezvose, ubongo hwedu huzhinji huri mafuta), kuchine zvakawanda zvemashoko akavhenganiswa nezvemafuta muzvokudya zvedu.
Kunyanya, kana wakaziva kuti mangani ehydrohydrates anokushandira iwe uye kuti mapuroteni akawanda aunoda, zvakasara zvekoriyori yako dzichauya kubva kumafuta. Kana uri kuora muviri, iwe uri kushandisa mafuta akachengetwa mumuviri wako. Sezvo kurasikirwa kwekureruka kunonoka, wedzera mafuta pane kuti uwane carbs kana uchida zvimwe zvokudya.
Nyanzvi dzakawanda dzezvokudya dzinofunga nezvokudya zvakaderera-carb kuti zvive chinhu chiri pasi pe100-150 gramu ye carbs zuva, izvo chaizvoizvo zvakanyanya kudarika zvinowanikwa kuWest Western.
Kudya Zvokudya Zvokudya Zvokudya Zvikurusa Pamusoro Pokudya Zvishoma-Carb
Kana uchinge wafunga kuti kudya kwemotokari yakadzama ndiyo nzira yaunosarudza kudya, uye pakupedzisira iwe uchasvika pakubvumirana nekuti iwe uri kuwedzera kudya kwemafuta akawanda kune kudya kwako. Chinhu chiduku-carb chikafu chinofanira kuva chakanyanya mumafuta, zvisinei iwe hauzovi kana kuwana simba rakakwana kuti uzvitsigire.
Pane mhirizhonga pamusoro pemafuta akazara mukati mevashoma-carb vadzidzisi, asi kuwedzera kubvumirana mumamiriro ezvinhu echeka-carb diet ndezvokuti mafuta akazara haasi madhimoni ayo akaitwa kuti ave. Kazhinji, nyanzvi dzakawanda dzinobvumirana kuti izvo zvinotevera zvekudya zvakakunakira iwe uye zvinogona kuwedzerwa mukudya kwako. Zvokudya izvi zvishanu zvinokuendesa kune hutano hwakanaka mukuwedzera mafuta muzvokudya zvako, zvichakubatsira kuti ugare uchinzwa wakagutsikana kwenguva yakareba mushure mekudya, uye zvakanaka kune utano hwako hwose.
1 - Kutaura
Zvinyorwa zvinowanikwa pfuma yakawanda yemafuta e- monounsaturated uye echokwadi pasi-carb superfood. Izvo zvizere nemakemikari, uye iyo yose yeCalifora avocado inongova magiramu matatu chete e net carbs. Zvinyorwa ndezvomuchero uye zvakakwirira mufiber, vitamin B6, vitamini C, vitamini K, folate, uye potassium. Izvo zvose zvikonzero zvikurusa zvekushandisa mune avocados.
2 - Olive Mafuta
Mafuta omuorivhi akanaka kwauri- ichokwadi chikafu chakanakisisa chokuisa mune zvekudya kwako. Mamwe maorivhi omusikana anowedzera ane anti-inflammatory uye antioxidant zvinokonzerwa mumuviri, uye zvidzidzo zvakaratidza kuti zvinogona kukudzivirira kubva kuchirwere chemwoyo uye kunyange nekenza. Tsvaga zvakawanda pamusoro pezvishamiso zvemafuta emuorivhi , pamwe chete nemashoko anokosha pamusoro pokusarudza nekuchengetedza.
3 - Nutswa nembeu
Nutsu dzakaratidzwa kuva moyo wakanaka. Mune zvidzidzo zvakawanda, vanhu vanodya nutswe havakwanisi kuwana chirwere chemoyo uye chirwere cheshuga. Haasi marangi ose anosikwa akaenzana. Vamwe vane marubhadhijidhi uye marudzi akasiyana emafuta .
4 - Flax uye Chia Mbeu
Kunyange zvazvo mizhinji yezvirimwa, kufanana nemafuta akawanda, ane omega-3 fatty acids , iyo iri chaizvo zvishoma kana ichienzaniswa nezvinodiwa. Kune dzimwe mbeu, kunyange zvakadaro, sembeu yeflakisi uye mbeu dzechia , dzine omega-3 mafuta. Kunyange zvazvo mafuta isati yakakosheswa omega-3s (DHA neEPA) yakasarudzwa kwenguva yakareba inowanikwa mune hove dzine mafuta, mbeu idzi dzichiri kupa huni huru ye omega-3 fatty acids uye inowedzera mune zvinovaka uye fiber.
5 - Kocoti
Kokoti mafuta, inowanikwa munyama uye mukaka wekonokonti uye zvakare yakabudiswa uye inotengeswa semafuta, inokakavadzana semuongorori. Ichi ndechokuti mafuta ari mukotikiti inowanzozara mafuta, ayo vanhu vakawanda chiratidzo chekuzvitsvaga. Kune rumwe rutivi, pane mafuta akawanda akasiyana-siyana, uye ivo zvirokwazvo havasi vose vane migumisiro yakafanana mumuviri. Mafuta ari mukonokonti ndeazhinji-kati-chain triglycerides , ayo mamwe tsvakurudzo anoratidza angave nemigumisiro yakanaka pamasikirwo edu emagunha, zvinetso zvekudya, zvimwe zvinetso zveupfungwa zvakadai sechirwere cheAlzheimer, nezvimwewo. Zvimwe zvidzidzo zvinoratidza kana iwe une chirwere cheshuga, unogona kunge wakagadziriswa glucose kushivirira paunopedza aya mafuta emafuta.
Imwe nzira iyo idzi triglycerides dzakasiyana ndeyokuti tinoidzidzira zvakakurumidza kuti tive nesimba, saka hazvikwanisi kuchengetwa mumafuta edu masero. Ketoni dzinogadzirwa nyore nyore apo michina yakashambadzira triglycerides inoshandiswa, iyo inogona kunge iri tsananguro shomanana yekushaya kwemafuta.