1 - Zvokudya Zvoutano Zvese Zviri Muviri-Carb uye Kudya-Zvokudya Zvokudya
Kudha-carb uye kudya kwemafuta-mafuta kunogona kuonekwa kunge kunopesana, asi vose vari vaviri vane tsvakurudzo dzakawanda vanoti ivo vakachengeteka uye vanobudirira nzira dzekuona kuwanda kwehutano. Kutaura zvazviri, ndinofunga kuti vanogovana pamwe chete nemiriwo yakasvibira-carb uye nyama dzakaderera-mafuta.
Unoda kuziva zvakawanda here? Heano zvitsva zvangu zvezvokudya zvinogona kushanda kune zvose pasi-carb uye kudya kwema-fat-fat.
2 - Greens uye Lettuces
Nzira yakanakisisa yekuzadza ndiro yakadyiwa ndeyokutanga nechikamu chechipo chemadhini uye lettuce. Vanowedzera kuwandisa kune kudya pasina kuwedzera akawanda makoriyori. Kunyange zvazvo iceberg yekereke isiri yakaipa, mashizha emasikati uye lettuce isarudzo dzakachenjera, sezvavanotakura mavhithamini akawanda nemaminerari.
Low-Carb Tip: Wedzera bluzi chechi, Italy, kana vinaigrette kupfeka.
Low-Fat Tip: Wedzera juisi yemurosi kana kuti iwe unofarira kudya-mafuta.
3 - Asparagus
Iyi miriwo yakaisvonaka inogona kunge iri pakati pekodhi-carb kana pasi-mafuta. Asparagus yakaderera mumakirori uye ine mavitamine akaita soda uye vitamini A.
4 - Zukini
Zukini imwe imwe yakakwana-koriori, pasi-carb yemiti inonakidza kana yakawedzerwa kune-fry dishes Zucchini inogona kusungirirwa yoga kana nemimwe miriwo.
Low-Carb Recipe: Zucchini Pasta
5 - Tomato
Tomate inonaka pane zvinonaka zvinotapira tomato kana zvakakanyiwa zvakasvibirira mu saladhi kana sandwich.
6 - Sarimoni
Salmoni ine omega-3 fatty acids, iyo inofanirwa nehutano hwemwoyo yenyu. Ihwowo unhu hwakanaka hwepuroteni uye ine antioxidant inonzi astaxanthin .
7 - Chicken
Chicken, kana yakagadzirirwa zvakanaka, zvose zvakaderera-mafuta uye inoyevedza mapuroteni. Zvisikwa zvakasimwa huku zvinoita zvakanyanya kusarudzwa. Dzivisa mapepa ayo anodana kudyiwa uye masukisi akanaka.
Low-Carb Recipe: Low-Carb Chicken Pot Pie
8 - Game Meats
Zvokudya zvemutambo, zvakadai semhuka yemhuka uye zvisikwa, zvakanyanyisa kwazvo, pamwe chete zvinonyanya kukosha kweproteine, carnitine , uye zinc.
9 - Muto kana Sopu Stock
Mucheka kana mabizi inogona kushandiswa senheyo yevhu, masoro, uye sauces. Inogonawo kushandiswa mune mamwe mapeji kuitira kuchengetedza nyama yakanyorova panguva yekubika.
10 - Zviyo
Micheka yakawanda inowiri mavithamini uye antioxidants uye vanoita dessert yakanaka kana kuwedzera kwakanaka kune saladhi.
Low-Carb Tip: Shandisa mabharukiti nemaswisiro ane dhilop yakakoromora kamuki uye kusasa amamondi ane tsvina.
Low-Fat Tip: Shandisai majiroji ane yogashi-e-fat-fat and sliced almonds.
11 - Wine Yvuku
Zvidzidzo zvinoratidza kuwirirana pakati pewaini kushandiswa uye utano hwakanaka (kunyange winecocoledzed wine ). Yeuka kuti kushanda kwewaini zvinongoda maawa mana chete. Waini inoshandiswawo sechinhu chinonyanya kukosha muzvikorekedzo zvakawanda.
Low-Carb Recipe: Zvishoma Nezvishoma Sipinachi
Low-Fat Recipe: Red Wine Gravy
Sources
IUnited States Dhipatimendi Rezvekurima Kwezvekutsvakurudza Kwezvekurima Agricultural National Nutrient Database ye Standard Standard Release 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
IUnited States Dhipatimendi Rezvekurima Nehutano neHuman Services. "Dietary Guidelines for Americans 2015-2020." Http://health.gov/dietaryguidelines/2015/guidelines/.