Mitundu yambiri ya phukusi imakhala ndi shuga ambiri-apa ndi momwe mungadzipangire nokha
Kusakanikirana kwa mpikisano ndi chosavuta chowonongeka, chosavuta chomwe chimakhala chokwanira kwambiri-kutanthauza kuti ma calories ambiri amadzaza ndi chakudya chochepa. Zimatanthawuza kupereka chakudya panthawi yovuta, monga kuyenda (choncho dzina). Kusakanikirana kwazitali za carb ndi chotupitsa chochuluka kuti musanayambe kapena mutangotha masewera olimbitsa thupi kapena ntchito zambiri, kapena kungokhala ngati chotupa chodzidzimutsa mu thumba lanu-koma kumbukirani kuti mavitanidwe ambiri omwe asanakhalepo asanatengeke ngati otsika- carb.
Amakhala ndi shuga wambiri, omwe amapereka "mphamvu mwamsanga" monga mawonekedwe, chokoleti, ndi / kapena zipatso zouma-koma muyenera kupewa zambiri pa chakudya chochepa. Apa ndi momwe mungapangire msewu wanu wosanganikirana, pangani kusakaniza kwa osowa okoma ndi okoma omwe mumawafuna, ndi kusunga ma carbs.
Mtedza ndi Mbewu
Kusakanikirana kwa mpikisano kumakhala ndi mtedza wambiri komanso mbewu, zomwe ndi zakudya zabwino kwambiri pa zakudya zochepa. Iwo ali ndi mafuta okoma mtima, otsika mu carbs, ndipo ambiri ali ndi mapuloteni apamwamba. Walnuts, mtedza wa Brazil, amondi, nkhwangwa, nkhanu, nkhono, mbewu za dzungu , ndi mbewu za mpendadzuwa zimakhala zowonjezereka ku msanganizo wanu, ndipo ziri pakati pa ma carbs pakati pa mtedza ndi mbewu; mitsempha ndi pistachio, mwachitsanzo, muli ndi makapu pang'ono pa ounce. Komabe, mtedza ndi mbeu zimatha kuonedwa ngati zakudya zochepa .
Mukhozanso kuphatikiza mtedza wa mchere m'malo mopanda unsalted, womwe umapangitsa kuti muwonongeko, ndikugwiritsanso ntchito ndondomeko zotsatirazi kuti muwonjezere kukoma kwa kusakaniza kwanu.
Zipatso Zouma
Anthu omwe amachita zolimbitsa thupi nthawi zambiri amatha kukhala ndi makapu pang'ono kusiyana ndi omwe sachita masewera olimbitsa thupi. Chifukwa china cha zokoma ndi zokoma, ndithudi. Kusakanizika kwa masewera sikungakhale kusakanikirana popanda kukoma kwina mmenemo; Kungokhala nati ndi mbewu yosakaniza.
Komabe, zipatso zouma nthawi zambiri zimakhala zazikulu mu shuga ndipo nthawi zambiri siziphatikizidwa pa zakudya zochepa. Nayi njira yowonjezera yowonjezera zipatso zouma ku msakani wotsika kwambiri.
Yang'anani shuga wowonjezera. Chipatso chouma nthawi zambiri chawonjezera shuga; ngati chipatsocho sichinakhale ndi shuga wochuluka kuti ayambe, mungathe kupaka ena pokhapokha mutakonza. Momwemo, zipatso, monga blueberries ndi cranberries, zomwe nthawi zambiri zimadya zipatso , nthawi zambiri zimakhala ndi shuga wambiri pamene zouma ndi kugulitsa malonda. Werengani malemba osakaniza musanagule ndi kulumphira mankhwala omwe amawonjezera shuga (pansipa ndikufotokozera momwe angapezerere unsweetened).
Fufuzani mitundu yosakoma kapena yotsekemera yokoma ndi madzi a zipatso. Edeni Zamkatimu zimapangidwira zowonjezeka zouma buluu ndi cranberries zokometsera ndi madzi a apulo, mwachitsanzo. Mafuta a kokonati osasuntha amapanga chokoma, chophwanyidwa chotsitsa pa kusakaniza ndipo iwo ndi otsika kwambiri. Mitengo ina yowuma yopanda shuga ndi yotheka kupeza msika wapadera wa msika wa chakudya koma nthawi zambiri imakhala yotsika mtengo. Gulu lina ndi kampani ya Karen's Naturals yomwe imabzala masamba ndi zipatso popanda kanthu. Zigawo zina zogula zakudya zimanyamula katundu wawo, monga mango a Trader Joe , strawberries, ndi chinanazi.
Dziwani kuti kungowerenga zokhudzana ndi zakudya zowonjezera zowonongeka kungathe kunamiza chifukwa chakuti chidziwitso cha zakudya ndi kulemera kwake ndipo zimakhala zowala chifukwa madzi onse achotsedwa (mosiyana ndi zipatso zowumidwa kwambiri). Mwachitsanzo, 1.5 oz tub ya cranberries yowumitsa ndi yofiira pafupifupi makapu atatu.
Gwiritsani ntchito ndalama zochepa. Zokola zimakhala ndi magalamu 125 a makapu m'zakapu, komabe, chifukwa zimakhala zokoma ndi zokoma, zonse zomwe mukufunikira ndi mphesa zingapo ndi mtedza wosiyana. Ngakhale bwino kuposa zoumba ndi currants chifukwa ndizochepa ndipo motero zimanyamula zochepa za carbs.
Dzipange nokha. N'zotheka kupanga zipatso zanu zouma bwino, kapena ndi owonjezera shuga m'malo mwawo. Ine ndiribe dehydrator, koma ine ndinapanga njira yopanga cranberries zouma popanda shuga mu uvuni.
Kodi theka ndi theka. Pamene mukugula magulasi kapena kugula pa intaneti, yang'anani kusakanikirana koyambirira ndipo musankhe imodzi yokhala ndi ma carbs komanso shuga wotsika kwambiri. Kenaka, "sungunulani" mwa kusakaniza kapu ya kusakaniza ndi makapu angapo a mtedza wanu, mbewu, ndi kokonati yosakoma.
Chophweka Chosavuta Chosakaniza Chakumapeto kwa Carb
Izi ndizotheka chabe, ndithudi.
- 1 chikho chokazinga
- 1 chikho chobiriwira kapena chowotcha
- Nkhumba 1 kapu kapena mbewu ya squash ( Momwe Mungaperekere Mbewu za Mzungu )
- Kokonati ya 2 oz osatulutsidwa
- ½ zophika zoumba kapena currants (osasunthika, kutanthauza kuti musakanikize anthu ochulukirapo)
Malangizo: Izi ziyenera kupanga pafupifupi 16 makapu a chikho ¼. Aliyense wotumikira adzakhala ndi magalamu asanu ndi limodzi (6,5 gramu) omwe amakhala ndi mavitamini komanso magalamu 3.5 a fiber. Ngati mutasakanikirana mosiyana ndi zoumba, mukugwiritsa ntchito mavitamini 14, aliyense adzakhala ndi magalamu 4 a ma carbohydrate ndi magalamu atatu a fiber .