Low-Carb Substitutes for High-Carb Foods

Kuwana zvokudya zvisinganyanyi kunetseka pamushuga weropa

Iwe uri mutsva kune zvakaderera-carb kudya here? Kana kuti zvimwe iwe unongoda kupa chimiro chitsva. Zvichida chinetso chinonyanya kuoma pakuchinja mararamiro edu kuderedza zvokudya zvatinouya kuzovimba sechikamu chekugara tichidya kudya. Heano mamwe mazano ekuderedza-carb anosimbisa zve-high-carb foods. Iwewo unogona kuda kuongorora nyaya ino pamusoro pekutarisana nekurasikirwa kwecarb .

Bread

Yakanzi "mushandi wehupenyu," uye vanhu vazhinji vanofunga kuti havagone kurarama pasina iyo. Asi chaizvoizvo - hazvisi izvo zvinopfuurira ONI chingwa chinowanzova chinonaka? Wadii kuisa kungozadza muhari? Aihwa? Zvakanaka, pane dzimwe nzira, asi iwe dzimwe nguva unofanirwa kutarisa zvakaoma. Dzinosanganisira:

• Zvimwe zvikafu zvechingwa zvakasara (asi verengai mavara acho zvakanyatsocherechedza, uye cherechedzai makarubhadhirodhi)
• Low-carb tortillas (iyi inofarirwa nevazhinji-pasi-carbers)
• Yakakura-fiber "chingwa chinopisa" chakadai seGG Bran Crispbread
• Furukisi yechingwa chingwa recipe (kwazvo "hearty" chingwa)
• Ndinoda kuita mafiyumu angu mumuffin -top pans kana (zvakaoma-ku-kuwana) akafanana asi mapapiro akadzika. Ini chete ndinoshandisa chiduku chiduku chezvinotapira. Ndinogona kuparadzanisa muffin uye mbiriso, kana kushandisa sandwiches.

Uyezve, pane chingwa chinenge chisina kumira glycemic - kureva kuti, hachizoshanduki ku shuga nokukurumidza mumitumbi yedu. Zvokudya izvi kazhinji zvinoremesa, nezvidimbu zvezviyo mukati mavo, kana zvakagadzirwa kubva kumera zvakadai saEzekiel® chingwa.

Chaizvoizvo, zvakanakisa gorosi rakasvibiswa, zviri nyore kuva muviri wako kuti uchinje ku shuga. Zvose zviyo zvegorosi zvakagadzirwa kubva muupfu hwakatsetseka zvakasimudza shuga yeropa zvakakwana sechingwa chena.

• Nzira Yokuwana Nayo Utano, Hasi-Carb Bread
• Zvimwe Pamusoro Pegorosi Yese Bread Zvokudya Zvishoma-Carb

Pasita

Zvimwe nzira dzakawanda dzepasta dzinowanika, izvo zviri pasi mukhabhohydrate.

• Spaghetti Squash
• Shirataki Noodles
• Pashoma-carb Pastas yakadai se Dreamfields® basa kune vamwe
• Zvimwe Zvishoma-Carb Pasta Mazano

Kana iwe ukawana 100% zviyo zvakakwana zvepasita uye uzvigadzire al dente (zvichiri zvishoma zvakasimba, nenzira yeItaly), pasta ichave isina zvishoma glycemic. Kushanda kwechidiki kweizvi kuchashanda pane zvokudya zvakanyanyisa-carb. Cherechedza kuti sechikamu chekudya muItaly, zvikamu zvepasita zviduku.

Cereal

Zviyo zvinowanzotorwa zvakanyanya zvokuti gorocidharini ine glycemic. Iko kune hutsika-carb inotunganidzwa zviyo zvinotonhora, asi kwete zvakawanda. Mamwe mashomanana akawandisa zviyo mabheti akanaka, asi mabhizimisi anozivikanwa ari muchitoro anochinja kakawanda, saka verenga mavara zvakanyatsonaka.Ungagonawo kuita yako pfupi-carb cereal panzvimbo, zvakadai se:

• Instant Flax Chikafu Cereal
• Low-Carb Granola
• TVP "Oatmeal"

Mbatata

Pakati pezvokudya zvisingagadziriswi, mbatatisi ine kusiyana kwehutu hwekutsvaga ropa nekukurumidza uye kupfuura kune imwe neimwe. Iwasi muti mbatata ndiyo inonyanya kusungirirwa kweglucose (seyo inowedzera starch). Kunyange zvazvo pasina kunyatsotsiva mbatata, imwe mimwe miriwo inogona kushanda zvakanaka:

• Kosiflower yakasviba inozivikanwa kwazvo
• Celeriac (celery midzi) yakanakawo
• Chengetai nhamba yekarb ye turnip uye mamwe mimwe midzi midzi
• Recipe: Koliflower "Potato" Saladi

Uyezve, kune chigadzirwa chemabhizimisi chinonzi Carb Counter Instant Mashers, chinogona kushandiswa sepamate mbatata yakatsva. Ndinoda kuisanganisa neholiflower kana kuti celery midzi, uye ine zvimwe zvakawanda zvinoshandiswa zvakare.

Rice

Ndinofarira " ra-rice ," uye nguva nenguva vanhu vanovhiringidzika kuti kunhuvira kwakadini kweCelery root (celeriac) inogona kushandiswa nenzira yakafanana. Kunyange zvazvo yakanyanya mukabhodihydrate kupfuura kiroliflower, ichiri chidiki kwazvo mu carbs kupfuura mupunga. Ndakanzwawo nezvevanhu vari kushandisa TVP sechinotsiva rizi.

Crackers

Kune zvikwereti zvisingabatsiri-carb (zvakadai saAndre's Carbo-Save) zvaunogona kuwana paIndaneti, asi zvose hazvina mari.

Dzimwe motokari dzinogona kuitika dzechizizi uye dips mushonga, mushonga wekudya, celucumber slices, jicama , nemimwe miriwo.

• Recipe ye Garlic Parmesan Flax Zvokudya Zvokudya

Nhairi uye Mamwe Mheto

Nyemba dzine huwandu hwakawanda hweakinehydrate, kunyange zvazvo inowanzochera zvishoma nezvishoma. Kunyange zvakadaro, iyo inonyanya kushandiswa, ndiyo inokurumidza kugadzirisa marashi. Kunyange mahonji emakwenzi mune glycemic kupfuura mbesa iwe unozvibika iwe pachako.

Soy nyemba inoderera mukati memakrohydrates kupfuura dzimwe nyemba. Nyuchi dzemazinga soy soave hainakanganisi "soybeany" uye dzakakosha mune mapeji akawanda emhonkere.

Kukura

Nuts uye mbeu dzinogona kugadzirwa muhupfu / hupfu, kana kutengwa nenzira iyo. Vanoda mapapiro akasiyana asi vanogona kushandiswa kwekeke, muffin, chingwa chinokurumidza, uye mamwe mapeji. Mienzaniso:

• Upfu hwemumondi
• Flax mbeu mbeu
• Koconut ufa
• Recipes for Low-Carb Muffins, Breads, Etc.

Pizza

Pizza ibhuku rekudya, handizvo?

• Nzira Yekuita Pizza Yakaderera-Carb
• Low- Carb Pizza Crust Recipes

Misi

Misi ine mamwe marashi mumhando ye lactose, iyo inonzi ishoma glycemic kune dzimwe shuga. Vanhu vanoedza ropa ravo glucose vakasiyana-siyana maitiro avo.

Mishonga yemukaka inosanganisira mukaka wekononti, mukaka we soy unsweetened kana mukaka usina kuwanikwa wakamamondi. Heano nhamba yekarb yezvigadzirwa zvemichero uye vatsigiri .

Uyewo, kana ukasarudza zvakanaka, yogurt inogona kuva nechetrose shoma kupfuura mukaka inogadzirwa, kubva, saka yogurt inogona kuva sarudzo yakanakisisa pane zvokudya zvakaderera-carb .

Sweet Stuff

Nhau dzakaipa: Kunze kwezvibereko zvishomanana zvemashuga , uye zvinogadzirwa-zvinotapira, kana zvinotapira, unogona kutengesa zvine zvakawanda zveakaginijidhi. Saka iwe unofanirwa kuita sarudzo pamusoro pezvinotapira zvinenge zvakadai seSpenda kana Eka. Vamwe vanhu vanoona kuti kudya kana kunwa zvinhu zvinotapira zvinoita kuti vafarire kudya kunonaka, uye vamwe havaiti. Kunyange zvazvo zvokudya zvinowedzera zvakadai sezvinotapira zvinokonzerwa nemaitiro hazvisi kukwirira kwezvokudya, vazhinji vane miviri yavo isingaiti zvakanaka neshuga inonzwa kuti zvinotapira zvinokonzerwa nemaitiro zvinoshandiswa zvakanaka, mumwero. Mashoko akanaka ndeokuti kuburikidza nekushandiswa kwevashandi vanoita shuga, unogona kuita zvakasiyana-siyana zvinotapira-carb zvinobata.

Nyevero Notes: Iyo pfupa inotapira zvinokonzerwa nemafuta inowanzogadzirwa nehupfuga, saka ine carbohydrates. Mvura inowanzo inowanzo zero-carbohydrates.

Shuga doro zvakadai se maltitol inogona kuva dambudziko kune zvakawanda zvishoma-carb dieters. Erythritol uye xylitol ndivo chete ini ndinonyatsokurudzira. Maltitol , iyo ndiyo yakanyanya kufanana, zvakare, mumafungiro angu, yakaipisisa, yakaipa kudarika shuga mune dzimwe nzira, uye yakaipa kune vamwe.

Jams naJellies

Shandisa shuga-isina jams , kana kuti shandisa michero itsva iri pasi peashuga .

Candy

Kana iwe wakatarisa zvakaoma, iwe dzimwe nguva unogona kutora zvimedu zvisina shuga pasina maltitol, asi zvinoramba zvichienda uye zvichibva pamusika nokukurumidza. Chimbo chimwe chete kunze ikozvino ChocoPerfection Bars .

• Low Carb Candy Recipes

Zvimwe Desserts

Dixie Carb Counter inokonzera zvimwe zvidhi-makabhi, zvakadai sekeke uye brownies .

• Low-Carb Dessert Recipes