Iwe unotoziva kuti chii chaunofanira kudzivisa-hezvino ndiyo yekuisa mutoro wako nenzira yakarurama
Kana iwe uri pakudya-carb, zvokudya zvekudya zvinogona kuita serenje rezvokurambidzwa, kunyanya kana uri kudzivisa zvinhu zvakagadziriswa uye zvakagadzirwa nemakrohydrates . Kuziva kuti chii chaunofanira kupedza kana kudzivirira pane kudya kwakadzika-carb kunokosha, asi kufamba nemumigwagwa kunogona kukuvadza kana iwe usingazivi zvaunofanira kudya.
Zvokudya zvakaringana zvinosanganisira mapuroteni, mafuta, uye mamwe maharojidharini ane hutano zvakakosha pakuvimbisa kuti muviri wako unowana mishonga yose inofanirwa-uri pane zvakadyiwa-carb, kwete che -carb diet.
Paunenge uchivaka dutu rako rekutengesa-carb, ramba uchifunga mupfungwa huru dzezvokudya:
- Low-carb uye kwete-carb foods: mapuroteni, mafuta ane utano, uye mishonga isiri-starchy
- Zvokudya zvepamusoro zvepamusoro iwe uchazvibatanidza nemaduku maduku: Starchy miriwo, mbeu yose, uye michero
Heano temberi yako pane zvaunofanira kutora muchikamu chega chega chezvitoro.
Shandisa Aisle
Nzvimbo yekutakura ndiyo iyo iwe unotanga kuenda kuchikara. Izvo hazvina zvipingamupinyi zvehuwandu hwakawanda husina uswa hwemiriwo unogona kudya pazvokudya zvakaderera-carb. Ongororo dzakawanda dzinoratidza kuti kudya kunowanikwa mumarima ane mashizha uye mimwe miriwo inoderedza dambudziko rako remarudzi ose ezvirwere zvisingaperi, kusanganisira mwoyo, kurwisa, uye dzimwe mhando dzekenza.
Iva nechokwadi chekutora miriwo iyi:
- Miti yemashizha emuGreen akadai se-arugula, lettuce, sipinashi, Swiss chard, uye masardard magidhi
- Cruciferous miriwo yakaita kabichi, broccoli, cauliflower, kabichi, Brussels inomera, bok choy, uye kare
- Sulfur-richine miriwo yakadai seaspagi, garlic, anyanisi, shallots, uye maekisi
- Mimwe miriwo yakaita sehairi yebhinzi, tomate, zucchini uye squash yezhizha, pepper, eggplant, artichokes, uye mushroom.
- Mishonga yakadai sebasil, parsley, cilantro, mint, oregano, nezvimwe, izvo zvinogona kuwedzera zvinonaka zvekudya nekumwa
Mimwe michero inosvika makirogiramu 15 emakhahydrates kuburikidza nekushanda, saka chengeta izvozvo mupfungwa paunenge uchitarisa michero yemichero. Mhete uye mavhengi ndiyo michero ine shuga yakaderera, saka unogona kutora blubhebheri, raspberries, strawberries, macheri, uye cantaloupe kana honeydew melon.
Nyama, Nyuchi, Zvokudya Zvokudya, uye Mazai
Pazvokudya zvakaderera-carb, iwe ungangodaro uri kusanganisira imwe protein yakabva pane imwe kudya. Zvigadzirwa zvezvipfuwo zvine mishonga inokosha, zvakadai semamino acid anokosha, vitamini B 12, heme iron, uye mafuta omega-3. Mazai anonyanya kuderera-carb kudya kudya kwekudya kwekutengesa; iyo inotengeswa, inokurumidza, nyore, uye imwe yezvinyorwa zvakanyanya zvevhithamini B uye choline, iyo inowedzera hutano hwehuropi.
Kana zvasvika pakusarudza kudya, ziva kuti nyama yakatsvuka, kunyanya yakashandiswa nyama yakatsvuka, yakabatanidzwa nehuwandu hwehutano hwepfungwa maererano nekuongorora kwekutsvakurudza. Saka iwe unogona kuchengetedza steak yako-kudya kwechinguva pamwedzi uye uine bhakoni sechiitiko chekare pane nguva dzose. Uyewo zvinokosha ndezvokuti mhuka dzakamutswa sei; uswa hwakakodzwa, hura dzinosimudza mhou, huku, uye turkeys huchabereka mafuta akawanda omega-3 ane hutano kupfuura mhuka dzakasimudzwa.
Iwe unogona zvakare kutora tuna yakakodzwa nekasidi, yakakonzerwa kurkey, kana kuti jerky yakagadzikana yekukurumidzira pa-in-go zvinotyisa.
Dairy Case
Mukaka wakazara wemukaka, kamuki, mafuta, cottage cheese, kamuki yakasviba, cheeses, ricotta, uye yogashi isina shuga yose inobvumidzwa pane zvokudya zvakaderera-carb. Dzivisa marudzi ose emukaka wakavhenganiswa, ane shuga. Ngwarira kuti imwe kapu inenge makirogiramu gumi nemaviri e-carbs-saka usapinda mhiri. Iwe unogona kuenda kune zvakawanda -zvakadzika pamakrobhohydrate muzvikwereti zvemucheka kana iwe usina chokwadi pamusoro pekupi kusarudza.
Mafuta uye Mafuta
Zvokudya zvakakosha muhutano, mafuta asina kutengesa akadai semiti, nut nutters, mbeu, uye avocado zvinofanira kunge zviri pazoro rako rekutengesa.
Vanyori vanonyanya kudya-carb vanoti zvikafu zvakanyanya mumafuta akazara (mafuta, kokonati mafuta ) haisi dambudziko mumamiriro ekudya zvakaderera-carb , asi vamwe vashoma vanozvidzivirira.
Vakawanda vanoti kusava nemafuta ari akakwirira mumafuta e-omega-6 (soy, zviyo, guru rinopisa, uye sunflower). Partially hydrogenated oiri inofanira kugara ichidzivirirwa sezvo inenge ine mafuta, inowedzera zvinokuvadza LDL cholesterol uye inoderedza kubatsira HDL cholesterol.
Frozen Foods
Iko pfungwa yakanaka yekudya nyama yakaoma, hove, miriwo, uye majiroji. Izvi zvinoita kuti zvive nyore kana iwe usina kukwanisa kutenga zvokudya zvitsva. Iwe hausi kuzoedzwa kuti utumire pizza panzvimbo.
Zviyo nemichero
Furukisi , almond, uye konikoni uye kudya uye kunyanya kunakira kubika.
Zviyo, zvakadai somupunga, oats, quinoa, mapira, uye amaranth, pamwe chete nemafuta akadai semarori, nyemba, uye chickpeas, ane maharukidhare akawandisa. Rimwe hafu-mukombe wejisi rakabikwa yakabvongwa ine 34 carbs. Iwe unoda kuchengetedza izvi zvekudya zvishoma pazvokudya zvako zvakaderera, uye paunenge uinezvo, zvine zvishoma zvikamu (1/4 kusvika 1/3 mukombe).
Zvigadziriswa uye Nyasha-Simba Zvinhu
Zvokudya zviduku zvinosanganisira masardard, mafuta-full mayo (zvichida haasati aitwa nemafuta e-soy), ketupe isina shuga uye bhengue muto, shuga isina shuga, ma soy sauce, pesto sauce, muto kana bouillon, zvinonhuwira, kupisa muto, shuga- rusununguko rusununguko, shuga-isina jams , uye inochengetedza.
Zvimwe zvinhu zvinenge zvakapoteredza zvinosanganisira:
- Soy isina kunetseka, kokonati, amamondi, mupunga, kana mukaka wehmp
- Miorivhi
- Nguruve inodonha
- Low-carb tortillas
- Kokoti isingasviki
- Chokoti isina kupera uye cocoa powder.
> Sources
> Zvokudya Zvinobva: Proteine. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
> Chokwadi pamusoro pemafuta: zvakanaka, yakaipa, uye mukati-kati. Harvard Health Publications. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.