Kune vanhu vari kudya-carb yezvokudya , urongwa hwezvokudya zvausingagoni kudya hunogona kuonekwa kusingaperi. Zvisinei, kana iwe uchitarisa pamichero mitsva uye mapuroteni asina simba, zvaunoshuvira zvekuwanda uye mbeu zvinogona kuderedza. Imwe tsvina ndeyokubatanidza zvakasiyana-siyana zvekunakidza kuchengetedza zvokudya zvako zvinonakidza uye zvinonaka. Iyi ndiyo inotakura zvinhu zveplates. Somuenzaniso, inotenderera sevhiniga, mashudhi, tsvina inopisa, garlic, muto mutsva, uye mayonnaise yakaitwa nemafuta emuorivhi inenge isina ma carbs.
Mafuta Anopa Utano Kwekubika
Kana iwe uri pane zvakaderera-kudya mutoro, unoziva kuti unofanirwa kuisa mafuta ane utano mukati mako kubika uye mapeji. Mamwe mafuta ane chiremera chakakosha kupfuura zvimwe. Izvi zvinosanganisira:
- Koconut oil
- Olive mafuta
- Ghee (akajekesa bhotela, iyo isingasanganisi mazamu emukaka)
Vanyori vezvokudya zvakaderera-pasi vanodaro kuti vasapinda mafuta ari kumusoro mafuta-omega-6 (soy, zviyo, guru guru, uye sunflower). Partially hydrogenated oiri inofanira kugara ichidzivirirwa sezvo ichi ine mafuta.
Kuwedzera Flavhori Nezvidimbu
Majini akawanda anozara nemhando dzose dzeshuga. Iwe usati watanga kuverenga mabhii , ziva nehuwandu hwemashuga hwakavanzika . Chengetedza zvinotevera pasi-kana kuti kwete-carb condiments pazviri kuti upe zvokudya zvako zvinonaka:
- Musadhodhi, kunze kweiyo inotapira masayadhi, kunyanya uchi yemasitadhi
- Cider and wine vinegar. Iwe unogona zvakare kutsvaga vazhinji vakapinza ma vinegars asi iva nechokwadi chekutarisa carbs mune chero muchero wevhiniga.
- Mashizha akaomeswa nemiti inonhuwira. Kunze kwemasanganiswa akawedzera shuga, zvose zvinogamuchirwa.
- Mishonga matsva yakadai sebasil, chives, cilantro, dill, parsley
- Nyuchi dzinotapira uye pepper
- Kokonati mukaka
- Nute uye kokonati inoshandiswa kubika nekudya
- Mafuta akawanda anopisa mabhodhoro, akadai seTabasco
- Vakawanda salsas
- Soy muto kana tamari
- Mayonnaise . Tarisa zvakanyanya pamiti yakakwirira mumafuta e-monounsaturated , pane mafuta e-polyunsaturated uye udzivise mafuta e-soy kana zvichibvira.
- Ushu husina-saladi yakashongedzwa, zvichida mabhesi akakwirira mumafuta anonzi monounsaturated, akadai samafuta emuorivhi (chengorora mabhuku zvakanyatsonaka).
- Capers
- Horseradish
- Pesto
- Lemon kana lime juice (1 gramu ye carb pahupuni)
- Extracts (vanilla, mandimu, almond, nezvimwewo)
- Chicken, nyama yemombe, kana yemiriwo muto kana bouillon
- Low-carb ketchup
- Dill pickle inofadza
- Shuga-isina tsvina yakashata inofadza
- Low carb jams uye inochengetedza (chengeta mavara)
Zvokudya zvinotapira paIri
Kudya zvokudya zvakaderera-carb hazvirevi kureva nguva dzose kugadzira zvokudya uye kubika kubva pakatarisa. Pane zvakawanda zvinotengeswa zvinowanikwa zviripo zvekudyidzana unofanirwa kuramba uripo, kunze kwezvibereko zvitsva, kugutsa nzara mune pineki. Pamusoro pezvose zvinotevera, verenga mabhuku ezvokudya zvakanyatsonaka kuti uone shuga yakawedzerwa uye starch:
- Mimwe miriwo yezvokudya
- Mazai akaomeswa
- Mamwe majereki, akadai semombe, hutu, kana salmoni
- Nuts uye nut butter
Chii chaunofanira kuita
Kuziva zvisingadyi zvakakosha sekuziva zvaunogona kudya. Vamwe vanofungidzirwa kuti havakwanisi shuga vanovanzika vanosanganisira balsamic vhiniga, rice waini vhiniga, uye Worcestershire sauce. Uyewo, iwe unoda kuchengetedza zvinhu zviri nyore iwe pachako nekubvisa yako pato yezotevera low-carb no-nos:
- Nguva dzose ketchup
- Tomato-based chili sauce uye cocktail sauce (kunze kwekuti isina shuga isina)
- Saladi yakagadzirwa nehuga
- Tartar muto
- Plum sauce, sauce inotapira uye yakaoma, oyster sauce
- Teriyaki muto
- Steak muto (kunyanya)
- Mafuta mazhinji, kusanganisira bhayiko, ane shuga yakawanda
- Jams, jellies, inochengetedza
> Kwakabva:
> United States Dhipatimendi Rezvekurima (USDA), Agricultural Research Service. National Nutrient Database yeTeal Reference, Release 28, 2016.