4 Makhalidwe Osavuta Ochepetsa Chakudya Chakudya cha Carbs
Ndani pakati pathu sanafike nthawi yayitali ndikuyesa kuyendetsa galimoto kumalo odyera zakudya? Malingana ndi tanthawuzo la "chakudya chofulumira," anthu ambiri ku US amadya kamodzi pa sabata, ngakhale kuti nthawi zambiri amakhala oposa pamenepo. Ziwerengero zikunena za chizoloŵezi ichi ngati chimodzi mwa zifukwa za mliri wa kunenepa kwambiri ndipo ndizovuta kupeza chakudya chamagulu chofulumira.
Koma, sizingatheke kudya chakudya mwamsanga nthawi zina popanda kuwononga zakudya zanu. Mwamwayi, pakukula kwa zakudya zochepa kwambiri , malo odyera mofulumira kwambiri akupereka zosankha zabwino kapena angakupatseni zosintha.
Pali malamulo anai akuluakulu owonjezera chakudya chopatsa thanzi komanso kuchepetsa shuga ndi ma carbu ena pa malo odyera zakudya.
Yerekezerani ndi Chidziwitso Chakudya
Musanayambe kuyendetsa kudera lanu komwe mumakonda kudya chakudya chokhazikika, yerekezerani nthano ya zakudya za m'madera odyera odyera. Ena amapereka njira zowonjezera zowonjezera kuti azisakaniza, kotero kufufuza pang'ono panthawi kukuthandizani kusankha malo odyera ochepa omwe amadya zakudya zanu.
Malo odyera ambiri amatsinje amapereka zowonjezera zakudya pa webusaiti yawo. Izi zingakupatseni kumvetsetsa kwambiri pa chiwerengero cha carb kwa zinthu zomwe mumazikonda zamkati. Chinthu chimodzi kuti muone ngati saladi amavala . Yesetsani kupeza zosankha zomwe zili ndi shuga chifukwa mapaketi amaphatikizapo supuni zinayi za shuga.
Sakani Saladi Ndi Nkhuku Zowola
Nkhuku ndizofunikira kwambiri pa saladi odyera mwamsanga, ngakhale mutha kupeza masamba ena omwe angaphatikizepo nsapato kapena shrimp. Zina mwa izi zikanakhala mapuloteni abwino komanso saladi nthawi zambiri ndi zinthu zabwino kwambiri pa menyu.
Ndikofunika kudziwa kuti nkhuku pa malo odyera mwamsanga nthawi zambiri imayikidwa ndi zinthu zokhudzana ndi gluten , zomwe zidzawonjezera carbs.
Malangizo a Low-Carb Saladi
- Pitani ku croutons, mapepala a tortilla, ndi zina zofanana.
- Sankhani saladi ya shuga wotsekemera monga mafuta ndi viniga. Ngakhale "kuvala mafuta ochepa" kungakhale ndi zakumwa zakuthambo mwa iwo. Mukhozanso kusankha osati kuvala saladi ngati palibe njira zabwino zowonjezera.
- Sankhani saladi ndi masamba osakaniza ndi masamba osiyanasiyana.
- Onetsetsani kuti nkhuku yanu ya saladi imakulungidwa osati yophika kapena yokazinga. Nkhuku yophikidwa popanda kuphika ndi njira yabwino yopitira.
Muzigula Burgers ndi Masangweji Osapanda Mkate
Chifukwa cha chakudya chodziwika bwino, ndizosavuta kupempha Burger popanda bun ndi kupeza zomwe mukufuna. Malo ambiri odyera odyera amatha kukulunga masangweji a letesiketi.
Kumbukirani kuti chirichonse chophika ndi chokazinga-monga nsomba zambiri ndi masangweji ambiri a nkhuku-chidzakhala ndi zakumwa zamchere.
Mukhoza kusandutsa masangweji anu kukhala chakudya chokoma komanso osakaniza pang'ono. Onjezerani saladi kumbali yanu ndipo funsani chophimba chachikulu chofanana ndi zomwe saladi zikuluzikulu zimabwera. Kenaka sitsani saladi kumbali ndikuika mapuloteni pamwamba.
Dulani zakumwa
Ngakhale chakudya chanu chitabwera ndi soda yaulere, tulukani! Ngati chakumwa chisawonongeke ndi kugula chakudya, funsani ngati mutha kusinthanitsa soda kapena tiyi ya tiyi ikusakaniza.
Ngati mukuyenera kukhala ndi soda, sankani soda.
Zakumwa zina zotsekemera zili ndi carbu zambiri kuposa chakudya chanu, choncho ndi bwino kupeŵa zakumwa zomwe zingakhale zotsekemera. Ngati mukupeza chakumwa cha khofi, sankhani khofi wakuda kapena zakumwa zopangidwa ndi mkaka wochepa kapena wochepa.
> Chitsime:
> Bungwe la National Health Statistics. Kutenga kwa Caloric Kuchokera Chakudya Chakudya Mwa Anthu Okalamba: United States, 2007-2010. Maofesi a Kuletsa ndi Kuteteza Matenda. 2013.