Iva nehupenyu hwakasiyana-siyana-pasi-carb uye chikafu-chikafu chikafu
Kugutsikana kunowanzoitwa kudya kwakadzika-carb ndeyekuti zvakaoma kuwana mishonga yakakwana kana uchidzivirira makhahydrates. Zvisinei, zvimwe kunze kwechikamu chechinguva chiduku chekunyora sezvakaitwa nevhiki maviri yeAtkins induction , iyo haisi kazhinji iyo. Iwe unogona kuvhara zvese zvezvokudya zvako zvezvokudya pane zvekudya zvakaderera-carb kana iwe uchiteerera kune aya mazano.
Idya Mizhinji Yezvirimwa
Nheyo yakakura yepasi-carb piramidi mishonga.
Izvi ndezvokuti kwete-mizinga yemiriwo yakanyanya kwazvo muzvigadziri asi ichive yakaderera mumakhahydrates. Uyezve, iyo carbs inowanzoiswa mukati mehuturu hwakawanda zvokuti haisi kupinda muropa redu nokukurumidza. Inokurudzirwa kuti unakidzwe nemiriwo kubva ku -low-carb yemiti yemichero .
Tora vitamini C semuenzaniso. Iwe unogona kufunga kuti maarangi ari kumusoro kwerongwa rwekupa vitamin C, asi tarisa mutsara wemiriwo uye iwe uchacherechedza tsvuku tsvuku tsvuku inenge kaviri se vitamin-C yakazara. Mamiriyoni makumi matanhatu emavhinhamini C ndiyo inokurudzirwa zuva rega rega kune vakawanda.
| 1 kapu yemichero kana yemiriwo | Vitamini C inokosha, carbs, uye makori |
|---|---|
| Oranges | 95 milligrams a vitamin C, 16 gramu yemashonga anoshandiswa, 85 makori |
| Red Bell Pepper | 190 milligrams a vitamin C, 6 magamu emagetsi anoshandiswa, 31 makori |
| Broccoli | 81 milligrams a vitamin C, 4 magamu emashonga anoshandiswa, 31 makori |
| Koliflower | 47 milligrams a vitamin C, 2 magamu emagetsi anoshandiswa, 25 makori |
| Cabbage | 33 milligrams a vitamin C, 3 magamu emashonga anoshandiswa, 22 makori |
Endai Mucherechedzo
Paunosarudza miriwo uye michero ine shuga yakaderera, iyo ine mavara akawanda inowanzova yakakosha mune zvimiti. Izvi zvinonyanya kuitika kana zvasvika kune antioxidants nezvimwe zvipembenene . Kudya muraraungu wemavara kunogona kukubatsira kuti uwane zvinhu zvakasiyana-siyana zvezvinhu izvi zvinokosha.
Semuenzaniso, kudya magirasi mashizha , tsvuku tsvuku tsvuku, blueberries, neholiflower zvinogona kuvhara zvakasiyana-siyana zvekudya, kusanganisira antioxidants.
Idya Nutswe nembeu
Zviyo, zvakadai sechingwa kana mupunga, zvine zvakawanda zveasitasi, saka havatambi basa guru mukudya kwakaderera-carb. Zvisinei, zvinowanzoitika kuti zviyo hazvisi zvakanyanyisa muzvibereko kana zvichienzaniswa nemamwe mapoka ezvikudya. Nhamba shoma yemarangi uye mbeu inogona kuzadza mishonga imwechete yakawanda semari yakazara. Nutsva dzakawanikwa dziine utano hwemwoyo pamwe chete, uye maruva akawanda nembeu zvakaderera mu-carbohydrates. Tsvaga marashi, mafuta, uye makorikiti mumiti uye mbeu .
Zvokudya, hove, uye mazai hazvina maturo-akapfuma
Zvokudya zvinowanzofungidzirwa ne -high-protein source , iyo ichokwadi, asi nyama dzine zvakawanda zvokupa. Zvichienderana nemhando uye zvakatemwa, izvozvi zvokudya zvinowanzokwirira mumavhithamini B, iron, potasium, selenium, uye zinc. Mazai eji anonyanya kuzara nemuviri.
Sarudza Dairy Products Nokuchenjera
Zvokudya zvekudya ndiyo nzira inonyanya kuwanika yekuwana calcium uye kuputika kwemamwe mishonga, asi mukaka unenge anenge 11 kusvika ku12 gramu yemakhahydrates mukati memukombe. Izvi zvakawandisa kune vamwe vanhu vane carb-sensitive. Zvimwe zviduku zvakasara-carb zvinokwana cottage cheese (3 gramu e-carbohydrate nehafu yekombe), ricotta cheese (4 gramu nehafu yekapu), uye nguva dzose cheese (iyo ndiyo inonyanya kukosha), asi iyo yakasviba cheeses se mozzarella inogona kusvika 1 gramu pa ounce.
Kana ukasarudza nokungwarira , unogona kuwana yogurt kana kefir, mukaka wakaviriswa wakanwa une 6 kusvika 8 g gramu kana carbs pamukombe.
Got Room For More Carbs? Edza Mheto
Nyemba uye lentile zvakakwirira mu-carbohydrates. Asi kune vanhu vazhinji, ma carbohydrate aya anononoka kudonhedzwa kudarika carbs kubva kune dzimwe nzvimbo, uye mamwe haasati atendeuka kuva glucose zvachose. Izvozvo zvinonzi kusagadzikana kwezvishoma . Nhairi dzakakwirira mu fiber, dzine dzakawanda dzemaminerari, zvakadai sesimbi uye potassium, pamwe nemaprottonutrients. MaSoybe ane zviduku zvakanyanya mumhuri ye legume. Kune zvakasiyana-siyana, edzai nyemba soy nyemba .
Edya Kusiyana
Chero chinzvimbo chezvokudya, idya zvakasiyana-siyana.
Sarudza nyama yakasiyana-siyana mukati mevhiki. Edza hove itsva. Sakanidza nuts ako. Buda mu saladhi yako rut uye utenge mamwe magindu matsva. Zvokudya zvega nega zvine zvinyorwa zvayo zvezvimene zvinoita kuti uwane hutano hwako. Nokudya zvakasiyana-siyana, unogona kuwedzera chikafu chaunenge uchitakura mune imwe neimwe gramu yegidhaidhyrate yaunodya.
Chinhu
- > USDA Food Composit > ion Database. USDA.