Enzanisa ruzivo rwekudya uye udzidze kubika
Zvinyorwa zviduku zvehhandi nemamwe magirasi akadai semaperesi uye lentiya zvinokurudzirwa ku South South Diet nezvimwe zvikafu zvakaderera-carb. Kudya magorosi kunokurudzirwa kuti uve nechikafu chakanaka zvachose nekuda kwechikonzero chakanaka chefiber, starch ine simba , uye mikana yakawanda uye phytonutrients. Zvimwe kunze kwekusava nemashizha emichero, ndeimwe yevana glycemic (shuga-kusimudza ropa) midzi yemakhahydrates nokuti starch yavo inowedzera zvishoma kana kuti isingagumi kuti ichinywe mumutsipa muduku.
Nhamba yakakurudzirwa yekushandira iri 1/3 kusvika 1/2 mukombe.
Zvimedu zveMiti Yezvikamu Zvose zveSouth Beach Diet
Heano mamwe marumusi ayo akanaka kune chero chikamu cheSouth Beach Diet, kana chimwe chepasi-carb diet. Enzanisa makori, marashi, mapuroteni, uye fiber yakawanda kuti uwane zvakanakisisa kusanganiswa kwezvinodiwa zvako.
Nutritional Info for Mature, Yakabikwa, Zvisina Kuiswa Miti (1/2 kapu)
| Maoriro (g) | Carbs (g) | Protein (g) | Fiber (g) | |
| Adzuki bean | 147 | 28.5 | 8.65 | 8.4 |
| Black bean | 114 | 20.4 | 7.6 | 7.5 |
| Mazai ane maziso matsvuku | 99 | 17.8 | 6.6 | 5.6 |
| Dzakashamba (nyemba) | 94 | 16.7 | 6.5 | 4.6 |
| Chickpeas (garbanzo beans) | 134 | 22.5 | 7.3 | 6.2 |
| Edamamu | 94 | 6.9 | 9.2 | 4 |
| French bean | 114 | 21.3 | 6.2 | 8.3 |
| Great Northern beans | 104 | 18.7 | 7.4 | 6.2 |
| Green peas | 67 | 12.5 | 4.3 | 4.4 |
| Ipiyo mahairi | 112 | 20.2 | 7.7 | 5.7 |
| Lentils | 115 | 20 | 8.9 | 7.8 |
| Lima nyemba | 108 | 19.6 | 7.3 | 6.6 |
| Mung bean | 106 | 19.3 | 7.1 | 7.7 |
| Navy nyemba | 127 | 23.7 | 7.5 | 9.6 |
| Pinto beans | 122 | 22.4 | 7.7 | 7.7 |
| Soybeans | 148 | 7.2 | 15.7 | 5.2 |
| Split peas | 116 | 20.7 | 8.2 | 8.1 |
| White nyemba | 124 | 22.5 | 8.7 | 5.6 |
Miti yemiti inofanira kudzivirirwa paIri Pasi Dzakudya-Carb
Gara kure nemabhangi ayo ari makedheni neshuga kana musonda.
Mazai eGreen anoonekwa semashizha emashizha uye haabvumirwi muchitsauko chimwe cheSouth Beach Diet , asi vanoverenga semashizha anoshumira muzvikamu zviviri ne zvitatu.
Nhekwe dzinokosha zvemajisi uye paSouth Beach Diet uye kunenge kwose kwose kwavanoonekwa semuti . Ukuru hwekushandira paSouth Beach Diet iri pakati pe2/3 oz.
uye 1 oz. uye mapeji anobvumirwa muzvikamu zvose zvekudya. Mipuni miviri yemaoko epeanut butter (kwete sutu kana mafuta akawedzerwa) inonzi inoshandiswa.
Makedheni Nezvokudya Zvakagadzirwa
Cherechedza kuti kazhinji mahonji emakonti anowanzosimudza shuga yeropa kupfuura nyemba inosvina uye kuzvibika iwe pachako. Zvisinei, izvi hazvirevi kune soya, iyo ine nhamba yakadzika yebhakari uye nhepfenyuro yakanyanya yeglycemic, kutanga. Black soybea isarudzo yakanaka yegorosi yakaderera yakasvibiswa isina gara rakasimba rinowanzoitwa soybebe dzejena.
Zviri nani kubva pamushuga wekushupa yeropa kuti ubike nyemba iwe pachako panzvimbo yekushandisa nyemba dzekakani. Mhirizhonga inoshandiswa kugadzira nyemba dzakakonzerwa nemakemikari inoputsa pasi simashi uye inoita kuti iwedzere kufambidzana mumagariro edu. Uyewo, tinorasikirwa nemafaro emashizha asingagadziri anowanzoita nenyuchi achiita kuti zvive nzira yose kumakoloni edu nekudyisa mabhakitiriya anobatsira ikoko.
Kubika Kubika Sei?
Hamuzivi kugadzira mbesa? Zviri nyore chaizvo.
1. Cherechedza kuvaisa. Zviri nani kuti uwedzere mahairi ako usati wabika nokuti inobatsira muviri wako kudzika nyore nyore uye unobatsira mahairi kubika nokukurumidza zvakare. Kuwedzera munyu kune zvakakonzera kuchavabatsira kugadzira kunyange nekukurumidza uye zvakanyanya zvakafanana, asi munyu unogona kusarudza.
Chimiro chekusika. Nzira yekugadzira nyemba ndeyemaawa mana kusvika kwema12 mumvura inenge masendimita maviri kumusoro kwepamusoro pehairi. Kana iwe uchida kuwedzera munyu, shandisa 1 kiyiko chepuni imwe pound yehairi yewaini yakanaka kana 2 maspuniji emunyu wakawanda. Edzai uye simesai mahesheni musati mavashandisa.
Kurumidza kunyura. Kana iwe uri kukurumidza, kuisa nyemba mumvura inenge masendimita maviri kumusoro, wedzisa munyu kana uchida, zvino uuye navo kumota. Kana vachinge vauya kumota, vhura moto uye uvarega vachigara kweawa. Edzai uye musuke musati mabika.
Kana ukasarudza kusaneta nyemba yako, wedzera imwe awa kana maviri kune yako yekubika nguva.
Iva nechokwadi chokuti nguva dzose yakafukidzwa nemvura panguva yekubika.
2. Sarudza nguva yako. Munyu unofadza, asi funga kuedza nezvimwe zvekudya kuti uzvienzanise.
3. C ook them. Iwe unogona kushandisa munhu anononoka-mubiki, anomanikidzika-mubiki, kana kuti kungozvibika pachitofu. Nokuda kwe stovetop uye vanononoka-vabiki, vhudzai maharisheni nemasentimita maviri emvura uye mubike pasi. Pachitofu, zvichienderana nenyuchi, zvinotora pakati pemaminitsi gumi nemaawa mashoma. Muchidimbu-mubiki, inotora pakati pematatu nematanhatu. Mahairi anowanikwa paanenge ari nyoro asi kwete mushy.
4. Chengetedza mvura. Iwe unogona kushandisa mbesa yemvura nenzira imwecheteyo iwe unogona kukudza kana mishonga yemiriwo uye inosunungura kwemwedzi mitanhatu.
Yeuka kuti imwe kapu yemabhandi akaomeswa inobereka makapu matatu emabhandi akabikwa.
> Sources:
> Clark, M. Kubika Mbeu. New York Times Kubika.
> United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.