Kubva pasi-carb yakanamirwa mishonga kuti ive hove, hezvino chaunofanira kuisa mumotokari yako
Paunenge uchichinja kune imwe nzira yakaderera yekudya, iwe pachako uchazviwana uchinge uchidya mitsva yakachena, nyama, nezvimwe zvinogona kuora. Zvizhinji zvakaderera-carb zvirongwa zvinokurudzira kubvisa zvokudya zvakagadzirwa uye kushanduka kune zvokudya zvakakwana-sezvibereko nemiriwo-pamwe neprotheni. Kune huwandu hwepamusoro-carb hugadzira zvinhu, zvakadai semapatatini nemabhanana, izvo zvakanaka kuti adye mukuenzanisa pane chirongwa chakaderera chekudya.
Nhanho yekutanga mukugadzirisa mararamiro ehupenyu ndiyo yekugadzirira. Iva nechokwadi chekuchenesa makabati ako uye kubvisa yakakwirira-carb uye ushuga. Kana uri kutevera kudya kwakadai sekudya kwePaleo , iwe unoda zvakare kubvisa zvinhu zvine mbeu uye gluten . Kana uchinge wageza tsvina yako, enda kune firiji yako. Kana uine zvakawanda zvisingabvumirwi kudya, unogona kugovera zvinhu zvisiri izvo zvinoparara kune imwe nzvimbo yekudya yemunharaunda.
Low-Carb Zvinhu Kuti Uchengetedze
- Miti midoro-carb inenge yakachena uye yakawanda. Izvi zvinogona kusanganisira magidhi, pepper, sarasi yezhizha, asparagus sezvavari vose vaduku mumakhahydrates.
- Zvishoma-carb zvibereko , kunyanya majeki echando.
- Nyama dzakadai sehuku, hove, uye mamwe mishonga yemaproteni.
- Mazai
- Zvigadzirwa zvekuda kana zvimwe zvekudya zvakadai semarmond kana mukaka wehmp. Zvimwe zvokudya zvakaderera-carb zvirongwa zvakadai seP aleo diet uye Whole30 kusabvisa dairy kubva purogiramu.
- Tofu
- Nutswa dzinosanganisira maarmonds, hazelnuts, pecans, walnuts, peanuts
- Mbeu dzakadai searidhari nembeu yepungu.
Zvinhu kuToss
- Zvokudya zvakasvibiswa ne-high-carb zvinokonzera, zvakadai sa pasta, mashokiti, waffles, nezvimwewo.
- Zvinofadza kuti, zvokudya zvakawanda zvinoparara zvinoderera mumakhahydrates.
Kana wambochenesa makabati ako uye firiji, inguva yekuenda kutenga! Ita runyora rwezvinhu zvaunoda kutenga kuitira kuti urege kukanganiswa ne-high-carb zvinhu.
Low-Carb Food Shopping List
- Mishonga yakasvibira kuti uchengetedze mufiriji yako kusanganisira mbeu yebhinzi , broccoli , sipinashi , neholiflower , inogona kukurumidza kugadzirirwa kudya kana kudya.
- Mitsva yakasvibirira yekunwa, inenge yakajeka kana ine kupararira uye kuputika. Makaskuru , jicama , bell peppers , uye mahairi vemavara anogadzira zvakanaka zvakasvibirira zvinomera zvekudya zvinomera.
- Frozen michero nemabriji. Zvibereko zvakasviba zvakanaka kukudya ne yogurt kana kottage cheese pamwe nekuwedzera kukuru kune smoothies.
- Lettuce, mashizha makuru makuru ekugadzirwa kwemavara kana mashizha maduku ees sandwiches (akadai seBLT lettuce wraps)
- Akavhara magidhi kuti zvive nyore kuita masadhi.
- Mapuroteni akadaro nyama, hove, mazai, uye tofu.
- Nutswa, kusanganisira walnuts, pistachios, makungu ma macadamia, maarmond, uye makhesi.
- Maorivhi nezvimwe zvikafu zvakakanyiwa kana kuti zvinoviriswa sezvakaita kimchi.
- Shirataki noodles , noodles zvakagadzirwa kubva konjac yams izvo zvakaderera mumakori uye makhahydrates.