Vamwe vanhu vanoshushikana nezvekusawana mishonga yakakwana pane zvokudya zvakaderera-carb , asi kune nzira dzakawanda dzekuchengetedza izvo zvisingaiti. Somuenzaniso, unogona Kuita Kuti Carbs yako Ive Nokuita zvisarudzo zvokuchenjera. Iwe unogona kuve nechokwadi kuti uri kuwana zvimwe zvezvibereko izvo zvinowanzove zvichiri kushayikwa kwezvokudya zvakadzika-carb nokuva nezivo pamusoro pavo. Unogona kushandisa Pamiramid Yangu Yepasi-Carb semutungamiri. Uye iwe unogona kushandisa idzi Low-Carb High-Nutrient Menus semuenzaniso kuti ikubatsire kugadzira menyamu yako yepamusoro-michina.
Imwe nzira yekubatsira kuve nechokwadi kuti uri kuwana mishonga yakarurama ndeyokudya zvakawanda zvei-carb superfoods! Vane mavitamini akawanda, mineral, fiber, uye phytonutrients miviri yedu inoda pasina kuwedzera boka re shuga uye starch kuti miviri yedu haIYE inoda!
1 - Maii chaizvoizvo AKASANGANA
Mazai anongova nemakemikari! Muchena anenge anenge mapuroteni ose, asi iyo yolk ndiyo chaiyo iyo chiito chiri. Chinangwa chayo ndechekupa chikafu chechipfuwo panguva iyoyo yezvikamu zvakakosha zvekukura kusvikira yakagadzirira kuwana zvokudya zvayo. Ndizvo zvinoshamisa here kuti ndizvo zvokudya kwatiri, zvakare?
Iwe unogonawo kutsvaga kuti mazwi akaita sejiji akasununguka, mahara, uye mazai mazai anoreva chaizvo (iwe ungashamisika).
2 - Gorosi, Mbeu dzeMbeu dzine SIMBA!
Vanogona kutarisa, uye tinogona kuneta navo, asi pane chikonzero chatinorayirwa zvakare uye zvakare kuti tidye mashizha aya. Ndizvo zvazviri kuti ndezvokudya zvakasvibiswa-zvipembenene zvakanyanya pasi pano, uye zvinotidzivirira kubva kune zvirwere zvakawanda nemamiriro ezvinhu zvatinoda kudzivisa.
3 - Chokoti! EHE!
Hurray! Chokoti zvirokwazvo yakanaka kwatiri! Zvechokwadi, hausi kuda kudya marudzi acho nehuwandu hwemashuga, saka inobatsira kuva nehutungamiri. Tsvaga pamusoro pezvinhu zvose zvakakosha muchokoti, uye kuti ungasarudza sei nekuchenjera uye kubika kubudirira nayo.
4 - Amamondi, Shamwari Yakaderera-Carb
Pari zvino, wakanzwa nezvekubatsirika kwekuwedzera mutsara kune kudya kwako, uye anenge nutsva ose akanaka kune vaduku-carb vanodya . Asi maarmond ane nzvimbo inokosha mumoyo mangu (uye muhomwe yangu). Vane hutano hwakakura hwemafuta uye fiber, vanokodzera muhomwe yangu yechingwa, uye upfu hwemamondi ndiyo inofarira pasi-carb flour replacement.
5 - Sarimoni, Huru dzevanhu Vasingafariri hove
Iwe unoziva kuti yakazara nemafuta omega-3 ane utano hwakanaka. Iwe unoziva kudya hove dzakawanda zvakanaka kwauri. Asi ... hove. Vanhu vakawanda vanovhunduka. Ichi ndicho chikonzero iwe unofanirwa kuwedzera salmon kune kudya kwako, kuti ungazviita sei, salmon inorimwa vs. sango, nezvimwe. Kunyange hove yangu-kuvenga murume anoda salmon. Ndinoda salmon yakasungwa mumhashu panzvimbo yehuna kuti ndivhengane nemayo ye saladi.
6 - Usanyara! Edzai Furukisi Mbeu !!
Fukidza pa yogurt yako kana kottage cheese, ita chingwa kubva mairi, kana kudururira mvura inodziya pamusoro payo kuti uite uswa hunopisa. Pane nzira dzakawanda dzokushandisa firk mbeu mbeu uye zvikonzero zvizhinji zvokuzviita. Iyo inonaka kunonyorera nutty uye yakasviba-yakazara yefiber uye mishonga.
7 - Mafuta Oorivhi Ndiwo Akanaka Kupfuura Iwe Unofunga
Tinonzwa kuti mafuta emuorivhi ari muMediterranean Mediterranean Diet - uye kune chikonzero chakanaka chekutevedzera maGiriki nekudururira mafuta omuorivhi pamusoro pezvose (wakanga uchiziva here munhu wechiGiriki anodya 26 litres emafuta omuorivhi pagore?) Olive mafuta anogona kudzivirira isu nekenza uye chirwere chemwoyo, uye kuderedza kuputika mumitumbi yedu.
8 - Zvidimbu: Zvishoma muShuga neZVO Zvakanaka Kwatiri
Ndinoda majiroji, naizvozvo pandakatanga kutema carbs ndakashamiswa kuziva kuti ndevamwe vepasi-pasi muhuga wezvibereko zvose-uye zvakanyanya mumishonga akawanda.
9 - Pumpkin Isarudzo Yakakura Pane Kudya-Carb Diet
Pumpkins haafaniri kunge ari chete nokuda Kwekuonga. Chengetedza mapeji mashomanana kumativi ezvokudya zvinenge zviri nyore pombi kana pudding chero nguva!
10 - Chii chinonzi Heck Chia Mbeu?
Wakambonzwa nezvembeu dzechia uye wakanga uchifadzwa here? Izvo chaizvoizvo zvakanaka kwazvo kwatiri. Tsvaga zvose pamusoro pavo, pamwe nechepasi-carb nzira dzekushumira nadzo.
11 - Cranberries Haisi Kungova MunaNovember
Tatoona kuti mabriji akanaka akanaka sei kwatiri - zvakanaka, mune dzimwe nzira cranberries ndiyo yakanakisisa michero yezvose, uye kune nzira dzakawanda dzekuvashandira kunze kwematenda ekuonga. Isai masaga mashomanana mufiriji munguva inotevera ivo vari muzvitoro!
12 - Cinnamon: Simple, Homey ... uye Simba
Waiziva here kuti sinamoni inogona kubatsira mukugadzirisa shuga yeropa? Nguva yekuwana nzira itsva dzekuwedzera sinamoni kune zvatiri kudya.