Kurarama nevanhu pamusoro pezvokudya zvakasiyana
Iwe uri chikwereti chepamusoro patafura yakazara here? Iwe uri kuedza kudya nenzira yakasiyana nemumwe wako / shamwari yako / mhuri / muvakidzani? Izvi zvinogona kunge zvakaoma, asi ziva kuti vazhinji vasati mazviona uye vakafara! Iwe unogona kuva chimwe chezvi, uye apa pane mamwe mazano ekubatsira.
General Principles
Tora iwe zvakakomba. Wakambove uri pane fad itsva kudya mwedzi wega wega wegore rapera here?
Kana zvakadaro, zvichida hausi kufungidzira kuti vanhu vaunogara navo vari kutarisa maziso avo zvishoma. Kana izvi zvichiti bheri, iwe unogona kuzvibvunza kuti sei uye nei uchida kuti nguva ino ive yakasiyana. Kana iwe zvakanyanya uchida kuita shanduko, ita sezvakaita. Tsvakurudza maitiro uye sei zvekuchinja kwaunoda kuita, kuronga menus uye kudya , uye funga kuti iwe unogona kuzvifungidzira iwe uri kutevera nzira iyi yekudya kwenguva refu.
Kana vamwe vanonzwisisa, ivo vanozobatsira zvikuru. Tsanangura kuti nei uri kuchinja kudya kwako. Ndiyo kutonga shuga yeropa here? Kazhinji, vanhu vanotsigira kana vachiona zvauri kuita semushonga we "chirwere". Kana iwe uri chirwere cheshuga, prediabetic, kusagadzikana kwe-insulini, kana kuti ane zvirwere zvemagetsi, tsanangura izvi kune vaunoda kana vavakidzani.
Ground Rules
Kana uchigara nevamwe vari kudya zvakasiyana newe, ndinofunga kune mitemo mitatu inokosha inogona kubatsira zvikuru.
1. Kwete Kuora Mhinduro. Wawakaroorana naye kana waunogara naye haafaniri kubvumirana newe, asi vanoda kuremekedza zvaunosarudza semunhu mukuru. Iwe unoziva kuti kucheka carbs inzira ine utano, yakachengeteka, uye yesayenzi yakakodzera yekudya. Iwe unogona kuvaudza, uye vanogona kuzvitenda kana kwete, asi vanofanira kurega kugadzira nezvemaitiro adya.
2. Kwete Mapurisa Okudya. Hazviwanzobatsiri kuti vanhu vataure zvisina kunaka nezvevamwe vari kudya (semuenzaniso "Unofanira kunge uchidya izvozvi here?"). Kana ari wako wako waunenge uchigara naye kwehupenyu hwako hwose, hunofanirwa kunge hwakafanana nemhiko yewanano kuti imi mose muri vakuru uye hamuzoiti kuti mumwe nomumwe ari kudini. Kunyange kana mumwe wako akakukumbira kuti, rega kupindira mukati memutoro iwoyo. Ndinoziva mamiriyoni angu emiganhu, uye ndinoziva kuti kubata kamwechete kwenguva pfupi hakuzonditadzi. Handitarisiri mazwi kubva peanut gallery!
3. Dzingai zvokudya zvenyu zvakashata! Munhu wose anogara nevamwe vanhu akaona izvi. Iwe uri munzira kuenda kumba, uchifunga kuti chii chaunenge uchida kudya, uye iwe unotanga firiji kuti uwane kuti mumwe munhu atoidya. Izvi zvakanyanya kuipa kana zvisarudzo zvekudya zvako zvisingakwanisi. Tsvaga nzira yekuraira zvokudya zvako, kana kuva neshefu chaiyo kuitira kuti zvokudya zvako zvigare zvako. Ndaimboziva mumwe mukomana akanga ane firiji duku muimba yake yokurara kuti varambe vachigara mumba.
Mazano Pamunenge Muri Cook
Kana iwe nguva dzose uchibika kudya kwemhuri yako, nyaya yekukwikwidzana kwezvokudya zvinodiwa uye zvinodiwa zvinova nyore nyore, sezvauri muine simba. Iwe unogona kubika zvikafu zvakagadzikana-kudya, uye pamwe zvichiwedzera pamwe nechingwa, mupunga, mbatata, kana pasta yevanodya-starch pakati penyu.
Nokufamba kwenguva, unogona kutotamisa mhuri yako kuholiflower "mupunga" uye spaghetti squash !
Iwe unogona kunge uchiwana iwe unoda kubika zvishomanana kudya kwecarby kana iwe ukasanganisira mapepa maviri echepasi-carb side ndiro muchidya. Semuenzaniso, kana uri kushanda nyama yakakangwa, sanganisira pasi-carb cole slaw uye BBQ nyemba soy soa , uye kunyange zvichida dessert .
Low-Carb Vs Low-Fat
Kana iwe uchigara nemumwe munhu akazvipira kune kudya kwakaderera-mafuta, iwe uchada kupedza kudya uchienda kune zvikamu zvekutanga. Ika mupfudze maproteni uye zvakawanda zvemiriwo. Zvadaro wedzera carbs kusvika pasi yakakora-mafuta uye mafuta kusvika pasi-carb imwe. Semuenzaniso, ita patafura, asi iwe, shandisa spaghetti squashi ye pasta, uye wobva wawedzera mamwe mafuta omuorivhi kana pesto sauce kudiro.
Iwe pamwe pamwe uchange uchidya saladhi, asi iwe unogona kuwedzera avocado uye mafuta-based-sugar-free dressing to your. (Kusadya-mahwendeji ekupfeka masaga kunowanzova neshuga yakawedzerwa, asi zviri nyore kuti munhu wese ave nehupfeko hwake.)
Tsvaga zvimwe zvekudya zvinokosha izvo zvakaderera mukati maviri ma carbs nemafuta. Ndine dzimwe mapeji izvo zvakaderera mumafuta nemarobhosi , saka imi mose munogona kufara nazvo.
Apo Mudiwa Wako ari Cook
Kukurukurirana kukuru kunodanwa apo iwe unowedzera kana zvishoma pamutsa wekubika kweumwe munhu. Tariro, iwe unokwanisa kugutsikana nemumwe wako kana waunogara naye kuedza kubika zvimwe zviduku-carb ndiro, uye mitsara iri pamusoro inogona kubatsira. Zvechokwadi, zvakadaro, dzimwe nguva unyanzvi hwekubika hwevanhu hunotenderera kune zvishomanana zvikafu. Iyo yakanakisisa yekudzivirira ndeyokutanga kuita chimwe chekubika iwe pachako. Kudzidza mashoma mapeji makuru anogona kuita kusiyana kukuru. Asi pane izvo, pane zvimwe zvirongwa zvinogona kubatsira.
1. Iva nechepasi-carb inotsiva paruoko. Semuenzaniso, kana mubiki ari mumba achiita sandwiches yemhando yakadaro, kana uine-carb tortillas paruoko kana bhegi remashizha, iwe unogona kuisa sandwich mu saladhi kana kuputira. Zvimwe zvinotsigirwa zvinoshandiswa zvinosanganisira zvikwama zve shirataki noodles kana imwe pasi-carb pasta, pasi-carb chingwa kana uchikwanisa kuitora, nemiriwo yakasvibirira yekuputika nekupararira.
- Low-Carb Substitutes for High-Carb Foods
- Low-Carb Products
2. Tora zvakaderera-carb condiments , zvakadai seshuga-isina saladi yakagadzirwa, pasi-carb ketchup uye inofadza, uye chaiyo ye mayonnaise (mafuta mashoma-mafuta anowanzowedzera shuga). Uyewo, ushu husina tsvina kana iwe une chimwe chinhu chokuisa pazviri (chokwadi, hazvisi zvakaoma kuita pasi-carb muffins!)
3. Itai zvimwe zvokudya zvakaderera zvakasara zvakagadzirirwa pamusana kana kudya kwemanheru kusina zvakawanda zvokudya. Kuziva kuti iwe une "kuenda-kune zvokudya" zviripo zvinogona kuita kuti musiyano wese ugare pane zvaunodya.
Pakupedzisira, cherechedza mupfungwa ndechokuti kana iwe wakaramba wakaramba uchienda kunzira yako itsva yekudya, iwe unowedzera kugara nevanhu vari pedo iwe unogona kuva. Apo gorosi yako yekudya-carb inova "iyo nzira yaunodya" panzvimbo yekudya kwenguva pfupi, uye kana migumisiro yehutano hwako ichinyatsojeka, iwe zvimwe uchawana kuti vamwe vachava vanobatsira chaizvo, uye vangatokubatanidza newe !