Cheka Fat Kuti Uchekere Makori
Kana iwe uri mutsva kunotsika-carb kudya , iwe unenge uchinge usiri kutora mafuta ako, makiki, ice cream, nezvimwe. Kunyange zvazvo zvisiri izvo zvinotsiva izvo zvinokonzerwa neshuga, mafuta anogona kuva nyasha dzinoponesa pane zvokudya zvakaderera-carb. Zvokudya zvakakura mumafuta zvakadai semiti uye mbeu, maorivhi, mafuta, uye marisi zvakadai sekrimu uye cheese zviri kuzadza zvakakwana kuti zvikugadzirire uye zvinonzwisisika zvakakwana kugutsa zvido.
Uyezve, hapana humwe humwe hwakasimba hunoti kudya chikafu chakakosha kunoita kuti munhu ave nehutano (zvimwe zvinhu zvose zvakaenzana), saka haufaniri kunetseka kuti uri kuita chimwe chinhu chakaipa nekuda kwehutano hwako.
Asi zvakadini kana, nokuda kwechimwe chikonzero, iwe unoda kuderedza makorikori pane zvokudya zvako zvishoma-carb? Ndine urombo kusati kwese kune nut nut lovers: Fat ndiyo chinhu chakanakisisa chokuderedza.
Chikonzero Nei Unogona Kuda Kuderedza Fat
Kune mamiriro ezvinhu apo kunyange vakazvitsaurira pasi-mabheti vangada kuziva nzira dzekugura mafuta mukudya kwavo. Sezvo vanhu vakasiyana vanoita zvakanaka pazvokudya zvakasiyana, unogona kunge uchigara nemumwe munhu anoita zviri nani pane kudya kwemafuta. Vamwe vanhu havadi kudya makoriyori mazhinji, kunyanya vakwegura nevaya vanoyera zvishoma, uye kudya zvokudya zvakawanda-mafuta zvinodzizadza uye vanozvisiya vasina kukwana makoriori kuti vawane kudya kwakakodzera.
Uye pakupedzisira, kunyange zvazvo kudya kwecarb zvishoma kunowanzozadza vanhu zvekuti ivo pachavo vanopedza kudya kwavo, vamwe vanocheka-carbers vanoona kuti pane imwe nguva, vanoda kuti vangaramba vaine ziso pamakori.
Kubatwa kwemafuta ndiyo imwe nzira inonyanya kuita izvi nokuti kuderedza kunyange kunyange mazana emafuta kunogona kuderedza zvakanyanya macorori.
Saka tinowana sei zvokudya zvakaderera mukati memarubhaidhiji nemafuta? Heano mamwe mazano. (Cherechedzai: Mimwe mienzaniso iyi haisi yekuti haina mafuta, uye kunyange zvazvo salmon isiri yakasarudzwa, yakakunakira iwe (nemafuta ayo ane utano) kuti ndinosanganisira mamwe mapepa etimu.)
Kutakura Pasi Pasi-Carb Zvokudya Zvakare Zvishoma-Fat
Zvokudya zvakawanda zvakasikwa zvakanyanya-carb, zvakashata-mafuta, zvakadai semidhi-mizinga yemichero , michero ine shuga shoma , uye mhete-based soups, zvakadai se Rainbow Soup nemiriwo (iwe unogonawo kuwedzera nyama dzine maonda). Edza izvi zvinokonzera mishonga yemafuta mapoka mapeji ayo ari pasi-carb, pasi-mafuta:
- Ovhiri-Yakakangwa Aspagi : Iri nyore nyore rinogona kushandurwa nokukurumidza nekushandisa zvinonhuwira zvakasiyana.
- Cauliflower "Rice" : Iyo yakakwana ye-carb side iyo inofambidzana nezvose.
- Instant Pumpkin Pudding : Iri reki-yekabikira rakanaka kwemazororo.
- Ovhiri-yakabikwa Rutabaga "Fries" : Rutabaga inoshandiswa zvikuru kune mbatatisi uye inowedzera yakanaka, kuruma kunonaka kune fries.
Idya Zvimwe Zvakakwirira-Zviprotini Zvokudya
Maonda, high-protein foods zvakabikwa pasina michero munzira dzisingagoni kuwedzera mafuta (kubika, kukura, poaching kana microwaving) inoshanda zvakanaka. Edza izvi zvakadzika-carb, zviduku-mafuta zvakanyanya ndiro izvo zvakakwirira mumapuroteni:
- Huru-huni-Yakabikwa Salmoni neHerbs (Zvikuru Zvakajeka) : Unogona kushandisa maruva ekusarudza kwako pano kuti uwane mararamiro akasiyana-siyana.
- Chicken kana Beef Fajitas : Iyi recipe inobatanidza chivande chakavanzika chevamwe fajitas yakanaka zvechokwadi.
- Chicken Marsala : Iyi recipe inotora hutano hutsika. Chengetedza makorikori newaini yakaoma yeMalasala.
- Shuga-Free BBQ "Yakabikwa" Nyuchi : Unogadzira bhuteque yako sauce nokuda kwekudya kwakanaka pane nyeredzi yakabikwa.
- Moo Shu Chicken : Kubvisa zvimwe zvemashuga kubva muhuwandu hweutori hunoita kuti Moo Shu inake huve hutano uye inoderedza marashi.
- Ground Beef and Pumpkin Saute : Idya iyi inoputira nekukurumidza uye inofanirwa kwemavhiki masikati.
Shandisa Low-Fat Zvinyorwa Mukuda Kwako Kudarika-Carb Recipes
Kune zvikafu zvishoma mapepa apo iwe unogona nyore nyore kuchinja mafuta. Semuenzaniso, shandisa mazai emhando shoma kana kuti kwete-pane mafuta akazara, zvakakodzwa zve nyama, zvakadai senyama yehuchi panzvimbo peganda-pazvikuku zvekuku uye huturuki panzvimbo yegorosi, chiedza che mayonnaise munzvimbo inogara, kana maapulosi panzvimbo yenotoro.
Zvimwe, unogona kuderedza zvigaro zvecarb muzvokudya zvako zvakaderera-mafuta zvinoshandiswa nyore, zvishoma-carb zvigadziriswa, zvakadai sechep-carb pasta dzimwe nzira kana zvinotapira zvechigadzirwa.