4 Mitemo Yakajeka Yokuderedza Kudya Zvokudya Carbs
Ndiani pakati pedu asina kumbove nenguva shoma uye zvichida akaedzwa kuti atyaire nekutengesa zvokudya zvekutsanya? Zvichienderana nedudziro ye "kudya kwekutsanya," vanhu vakawanda muUnited States vanoidya kamwechete pavhiki, kunyange kazhinji kacho kupfuura izvozvo. Nhamba idzi dzinotaura nezvechiito ichi sechimwe chezvikonzero zvehutano hwekuneta uye zvechokwadi zvakaoma kuwana kudya kwekukurumidza kudya kwekudya.
Kune rumwe rutivi, hazvibviri kudya zvokudya zvinokurumidza pane dzimwe nguva pasina kuparadza kudya kwako. Nenzira inofadza, nekusimudzika kwezvokudya zvakaderera zvakanyanya , zvikafu zvekudya zvinokurumidza zvinopa zvipo zvoutano kana kuti zvingakuita kuti iwe ugochinja zvinhu.
Pane mitemo mina mikuru yekusimudzira kudya kwakanaka uye kuderedza shuga nemamwe carbs pakudya kwekudya kwekutsanya.
Enzanisa Nutritional Information
Usati watyaira newaunofarira kudya kwekudya kwekutsanya, kuenzanisa ruzivo rwekudya kune dzimwe nzvimbo dzekudya zvekudya zvekutsanya. Vamwe vachapa mikana yakawanda yehutano yekukwevera mu dieters, saka kutsvakurudza zvishoma mberi kwenguva kunobatsira iwe kusarudza nzvimbo yekutengesa inodhaka yekudya kwako.
Maresitorendi mazhinji echitinha anopa ruzivo rwekudya kune mamwe mawebsite. Izvi zvinogona kukupa ruzivo rwakawanda mumarota ekuverenga kwezvinhu zvaunofarira zvinhu zvezvinhu. Chinhu chimwe chekutarisisa ndeye saladhi yakagadzirwa . Edza kutsvaga zvingasarudzwa izvo zvakaderera mune shuga nokuti mamwe mapepa anosanganisira kupfuura maaspuni mana e shuga.
Sarudza Mabiko Nekoko Yakakangwa
Chikuku ndicho chikafu chekudya kwekudya kwakatsvaga, kunyange iwe ungawana dzimwe menyu dzinosanganisira zvikafu kana shrimp. Chero chei izvi zvingava zvakanaka mapurotini echisarudzo uye saladi inowanzova chimwe chezvinhu zvakanakisa pane menyu.
Zvakakosha kucherechedza, zvisinei, kuti shiri inokurumidza kudya mabhizinesi inowanzojowa ne gluten-ine zvinhu , izvo zvinowedzera carbs.
Mazano ekuderera-Carb Salads
- Dzokai croutons, mabhuti eti tortilla, uye zvimwe zvakawedzerwa.
- Sarudza hove yakasvibirira yakashongedza samafuta nevhiniga. Kunyange "kupera-mafuta" kupfeka kunogona kuva nezvimwe zvezvenyeredzi zveshuga mavari. Iwe unogonawo kusarudza pasina kupfeka saradi kana pasina hutano hwakanaka huripo.
- Sarudza saladi nemusanganiswa wemadhoro uye mhando dzakasiyana siyana yemiriwo.
- Iva nechokwadi chokuti huku uri muhari yako yakakanyiwa uye haisi yakasvibira kana yakabikwa. Chika yakakangiwa pasina kugoverwa ndiyo nzira yakanakisisa yokuenda nayo.
Raira Burgers uye Sandwiches Pasina Chingwa
Ndinotenda nekuda kwezvokudya zvakaderera zviduku, zvinenge zviri nyore kukumbira Burger pasina bhu uye kuwana zvaunoda. Vakawanda vanotsanya zvokudya zvekudya vanongoputira zvigadziri zvesangweji mu lettuce.
Ramba uchifunga kuti chinhu chipi nechipi chakakangwa uye chakabikwa-sehove zhinji uye dzakawanda dzekudya sandwiches-dzichava nezvimwe makhahydrates.
Iwe unogona kushandura sandwich yako shomanana kuva chikafu chakanakisisa nekunakisisa zvishoma zvakare. Wedzera saridhi yechipfuva kugovera yako uye unokumbira imwe mudziyo mukuru wakadai seawo mazana masadhidi anouya. Zvadaro gurai mudivi wechipfu mukati maro woisa puroteni kumusoro.
Dzokai Doro
Kunyange kana kudya kwako kuchiuya nesoda yakasununguka, roka iwe! Kana kunwa kuri kuderedzwa nekutenga kwekudya, bvunza kana iwe unogona kushandura sodha yemvura kana kuti isina kunyorera iced chai.
Kana iwe uchifanira kuva ne soda, sarudza soda soda.
Zvimwe zvinonwiwa zvinotapira zvinowedzera marashiro kupfuura kudya kwako, saka zvakanakisisa kudzivisa chero zvinwiwa zvinogona kutapira. Kana uri kuwana howa-based beverage, sarudza kofi yakasvibirira kana kunwa kunogadzirwa nemukaka wakaoma kana wakaderera.
> Kwakabva:
> National Centre for Health Statistics. Caloric Inotora Kubva Kudya Zvokudya Zvokudya Zvokudya Pakati Pevanhu Vakuru: United States, 2007-2010. Nzvimbo dzeDaase Control uye Kudzivirira. 2013.