Yakawanda yemapakiti yakaiswa mumasanganisi ane zvakawanda zve shuga-iyi ndiyo nzira yekuita yako
Mutambo wekusanganiswa ndewe usina kuora, iyo inonaka inokonzera iyo simba-yakawanda-inoreva marori akawanda akazara mune zvishoma zvezvokudya. Zvakagadzirirwa kugovera zvokudya panguva inotyisa, sekufamba (saka zita racho). Pasi-carb trail mix is a great snack inotanga kana mushure mekudzidzira muviri kana zvakawanda zvekuita, kana kungoita sekikurumidzira muhomwe yako-asi yeuka mupfungwa kuti yakawanda yakagara yakatungidzirwa mitambo haina kukodzera se- carb.
Zvinowanzova nehuwandu hwemashuga, iyo inopa "simba rinokurumidza" nenzira yemakango, chokoti chips, uye / kana michero yakaomeswa-asi iwe unoda kudzivisa zvizhinji zvei pane zvokudya zvakaderera-carb. Heino nzira yekuita nayo nzira yako yega, ita kuti kusanganiswa kwemafuta akanaka uye kunakidza waunenge uchida, uye kuchengeta carbs pasi.
Nuts uye Mbeu
Mutambo unosanganiswa unowanzove nemafuta akawanda uye mbeu, izvo zvinonaka zvekudya pane zvakadyiwa-carb diet. Idzo dzakakwirira mumafuta-ane utano hwakanaka, dzakadzika mu carbs, uye dzakawanda dzakakwirira mumapuroteni. Walnuts, Brazil nuts, maarmonds, hazelnuts, marinate, pecans, mbeu dzomupuru , uye mbeu yezuva-soro zvinowedzera kuwedzerwa mumugwagwa wako, uye ndevamwe vakaderera mumarubhi pakati pemiti nemiti ; makhesi uye pistachios, somuenzaniso, tine zvishoma zvekigidhidhi yegaundi. Zvisinei, nutswe nembeu zvinogona kutaridzirwa pasi-carb foods .
Iwe unogona zvakare kuisa marate emunyu panzvimbo yekuti usina unsalted, iyo inowedzera zvinonaka, uye shandisa mazano aya anotevera kuti uwedzere ruvara rwehutano kuchanganidzana kwako.
Zvibereko Zvakasikwa
Vaya vanoita basa rakaoma rinowanzotora zvishoma nezvishoma katehydrate kune avo vasingashandisi. Chimwe chikonzero chezvinhu zvinotapira zvinonaka, zvechokwadi. Mutambo wekushamwaridzana waisazove wakanyatsokonzera kusanganiswa pasina unhu hwakanaka mukati imomo; iyo ingova ingova mbeu uye mbeu inosanganiswa.
Zvisinei, michero yakaomeswa kazhinji inonyanya kukwirira mune shuga uye kazhinji isingabatanidzwi pane zvokudya zvakaderera-carb. Heino nzira yakarurama yekuwedzera michero yakaomeswa kusvika pasi-carb trail mix.
Tarisa kune shuga yakawedzerwa. Chibereko chakaomeswa kazhinji chakawedzera shuga; kana chibereko chisina shuga yakawanda kutanga nacho, unogona kutengesa zvimwe zvingawedzerwa panguva yekugadzirisa. Nokudaro, maabriji, akadai se-blueberries ne-cranberries, izvo zvinowanzotarisa michero yakawanda pavanodya vaduku-carb, nguva dzose nguva dzose vane shuga yakawanda yakawedzerwa kana yakaomeswa uye inotengesa zvekutengesa. Verenga zvigadzirwa zvemaoko usati wazvitenga uye udzike chero mabhii anowedzera shuga (pasi apa ndichatsanangura kuti ndingawana sei unsweetened).
Tarisa mhando dzakasvibiswa kana dzakasanganiswa nemuchero wemichero. Edheni Mishonga inogadzira zvinokwana zvakasvibiswa bhabheri uye cranberries inotapira nemusi weapuro, somuenzaniso. Mafuta anokonzerwa nekakhunta asingasviki anoita kuwedzera kunonaka, kunokonzera kusanganisa mhepo uye ivo vakanyanya-carb. Mimwe michero isina shuga yakaomeswa inokwanisika kuwana pane zvipatara zvekudya zvepamusoro asi kazhinji inodhura. Imwe nyanzvi ndeyekambani yeKaren's Naturals iyo inomesa-inodya miriwo nemichero pasina chinhu chakawedzerwa. Zvimwe zvivako zvezvokudya zvine utano zvinotakura zvigadzirwa zvavo, zvakadai seMango Trader Joe yakaomeswa, strawberries, uye chinanaini.
Cherechedza kuti kungoverenga kuwanikwa kwezvokudya pane zvimwe zvipfeko zvakasvibiswa zvinogona kunyengedza nokuti ruzivo rwekudya kune uremu uye huri chiedza sezvo mvura yose yabviswa (kusiyana nemichero yakawanda yakaoma). Semuenzaniso, 1.5 oz tub ye-creeberries yakaoma-yakaoma inenge makapu matatu nehuwandu.
Shandisa zvishoma zvishoma. Mvura yakasviba ine magiramu 125 emakrohydrate anobudirira pamukombe, zvisinei, nokuti inowedzera mukutapira uye kunakidza, zvose zvaunoda ndezvishoma mazambiringa akaomeswa nemaoko akawanda emiti uye mbeu kune kusiyana kwakanaka. Kunyange zviri nani kudarika mazambiringa akaomeswa nokuti ari maduku uye saka anotakura mashoma macrobs.
Ita yako pachako. Zvinokwanisika kuti uite michero yako yakaoma yakaoma, kana kuti newedzerwa yakawedzerwa. Handina dyrrator, asi ndakagadzira nzira yekuita shuga isina mahwende kranberries muchoto.
Ita hafu nehafu. Paunenge uchitenga zvekutengesa kana kutenga paIndaneti, tsvaga chikwata chekare chisingatauri uye sarudza imwe ine ma carbs uye yega yega shuga. Zvadaro, "shandura" iyo nekusanganiswa kapu yekusanganiswa kwakadaro nemikombe miviri yemiti yako, mbeu, uye kokonati isina kunyorera.
An Easy Recipe yeBlack-Carb Trail Mix
Izvi ndezvimwe chete zvinogona, hongu.
- 1 mukombe yakabikwa peanuts
- 1 mukombe yakakangwa kana yakabikwa maamondi
- 1 kapu pomekinji kana mbeu ye squashi ( Nzira Yokugadzira Pumpkin Mbeu )
- 2 oz unsweetened kokonati
- ½ mukombe wamazambiringa kana currants (zvisina kukwana, kureva kuti musapinda mune zvakawanda sezvingaita)
Nutritional Information: Izvi zvinofanirwa kuita nezve 16 servings ye ¼ mukombe imwe neimwe. Chimwe nechimwe chichasvika magiramu matanhatu emakrobhahydrate uye 3.5 gram e fiber. Kana iwe ukaita kusanganiswa kumwe chete pasina mazambiringa akaomeswa, uchitora kushandiswa kwema 14, mumwe nomumwe achava nemagiramu emakrohydrates uye 3 gramu e fiber .