Nzira Dzine Dzakamisa Kuderedza Mahydrohydrate Anoyera Kudzokera Kudyo Chakudya Chako
Dambudziko rinonyengera rinokura pane dzimwe nguva vanhu vakawanda vari kudya zvishoma-carb. Nokufamba kwenguva, iwe unotanga kuwedzera mamwe marubhaidhirate kusvikira yava yakawanda. Izvi zvinonzi "carb inopera." Iwe unogona sei kurwisana nemafungiro aya ekudya kudya kinehaidhadhi kupfuura zvakakunakira iwe kana nguva inopfuurira?
Iyo yakaderera-carb Atkins uye South Beach kudya kunotanga neka-low-carb phase uye yobva yawedzera carbohydrate.
Ikokunyengedza ndechokuona kuti zvakadini uye kuti zvakananga sei kuwedzera carbs, uye kuti uchenjere zviratidzo zvawaenda kudivi.
Nzira Yokutaurira Kana Iwe uri Mhosva yeCarb Creep
Sezvo zita rinoreva, carb inoputika inoitika zvishoma nezvishoma, asi kana wapfuura muganhu wako, chimwe kana zvimwe zvinotevera zvinogona kuitika:
- Kurasikirwa kwemaviri kunorega.
- Zvido zvekudya uye nzara yakanyanya kudzoka.
- Zviratidzo zvinodzoka izvo zvakabva zvichange zvichinyanya kudya-carb uye zvinobatsira zvepasi-carb kudya zvingaenda .
- Ropa glucose harina kunyatsochengetedzwa zvakanaka.
- Kune avo vari kuronga kudya kwekudya , ketone yegazi iri pasi apa inorayirwa mazinga.
Nzira Yokurwisa Carb Creep
- Dzokera kumashure uye ucherechere zvakanyanya carbs yako : Kazhinji chinhu chakanaka chekutanga kutora zvakare uye kuwana iyo yakanaka yakadzika-carb kunzwa zvakare. Iva nechokwadi chekuti unoziva kuti makidhihydratini akawanda ari mune zvakasiyana-siyana zvekudya. Pane nzira dzakawanda dzekucherechedza zvokudya zvako, kusanganisira mapurogiramu emafoni uye paIndaneti. Iva nechokwadi chekuverenga kana kuverenga mabhuku zvakanyatsonaka.
- Cherechedza maitiro ako ekushanda: Chikanganiso chakajairika kufunga kuti kudya kwakanyanya mu carbs iwe haufaniri kutarisira kuti uri kudya zvakadini. Asi zvimwe zvekudya zvine ma carbs akawanda kupfuura iwe anofunga , uye achawedzera. Nutswe dzakadzika-carb, asi hadzina zero carbs, uye zviri nyore kudya zvakawanda. Uyewo, pane zvokudya zvinogona kutaura zero carbs pane zita racho, asi nekuda kwekushanda hukuru hazvizi, uye zviyero zvakawanda zvinowedzera makhahydrates. Cream muenzaniso weizvi. Inoti kipuni "0 gramu yemakrohydrate", asi chaizvoizvo iri pasi pegiramu imwe chete. Izvi zvinogona kuwedzera kana iwe uri kuisa mukana wakawanda mukofi yako.
- Usadya zvinhu zvakafanana nekudzoka. Vanhu dzimwe nguva vanodya mamwe marashiro senzira yekurwisa kusuruvara pamwe nezvokudya zvavari kudya . Izvi zvinonyanya kuitika kana vanhu vachidya uye vachidzivirira zvisarudzo zvavo zvekudya, vachidya zvinhu zvakafanana kudarika nekupfuura. Nokuderera-carb kudya kune chimwe chinhu chaunogona kunamatira, kudya michero yakasiyana-siyana yezvokudya, kushandisa maitiro akasiyana-siyana ekubika, uye edza zvinonhuwira zvitsva. Uyewo, zvinowanzoita kuti de-carb zvokudya zvako zvaunofarira, zvakadai sa pizza , kana kuti zvishoma kuwana nzira yakasiyana yekuwana mukana wekunakidza iwe unoshuva.
- Usava nenzara. Uri kutengesa kudya kwecarb-zvakakosha nokuti zvinoshanda uye iwe une nzara? Kana zvakadaro, zvichida zvakanyanya kuronga zvinodiwa. Iva nechokwadi chokuti une zvokudya zviri papurogiramu yako zvinowanikwa kwauri. Kana iwe uchiita sokuti uri kumhanya kunze kwecarbs mugove wako usati wapedza nguva muzuva rako, funga kuwedzera mamwe mafuta pane kudya kwako, izvo zvichagutsa nzara yako pasina carbs. Wedzera huwandu hwehutano hwakanaka hwekudya kumashizha ako, semuenzaniso. Iva nemamwe guacamole newafura yako. Isa mafuta akawanda kana maorivhi pamiriwo yako.
Aya mazano anofanira kukudzosera kuhuwandu hweakinehydrates iyo yakakodzera iwe, kuitira kuti iwe unogona zvakare kukohwa zvakakosha zvebhasi-carb kudya.