Sangalalani zakudya zosiyanasiyana za carb ndi zakudya zowonjezera
Kudzudzula kwa chakudya chochepa kwambiri ndikovuta kuti mukhale ndi zakudya zokwanira pamene mukuletsa makhahydrates. Komabe, kupatulapo nthawi yochepa yopititsa patsogolo maphunziro monga a Atkins ma sabata awiri, sizinali choncho. Mukhoza kuphimba zakudya zanu zonse pa zakudya zochepa ngati mumatsatira mfundozi.
Idyani masamba ambiri
Pansi pa piramidi yochepa ndi masamba.
Izi ndi chifukwa chakuti masamba osakhala wowonjezera ali ndi zakudya zamtundu wambiri pamene ali otsika muzakudya. Kuwonjezera apo, ma carb amapezeka m'matumba mkati mwazitsulo zambiri zomwe samalowa m'magazi mwamsanga. Ndibwino kuti muzisangalala ndi masamba ochokera ku mndandanda wa masamba ochepa .
Tengani vitamini C monga chitsanzo. Mungaganize kuti malalanje ali pamwamba pa mndandanda wakupatsa vitamini C, koma onani mndandanda wa ndiwo zamasamba ndipo mudzawona tsabola wofiira mobwerezabwereza ali oposa vitamini C. Mavitamini makumi asanu ndi limodzi a vitamini C ndizofunikira kwambiri tsiku lililonse.
| 1 chikho cha zipatso kapena masamba | Vitamini C mtengo, carbs, ndi makilogalamu |
|---|---|
| Mawang'anga | 95 milligrams ya vitamini C, 16 magalamu a carbs ogwiritsidwa ntchito, mafuta 85 |
| Red Bell Pepper | 190 milligrams a vitamini C, 6 magalamu a carbs ogwiritsidwa ntchito, makilogalamu 31 |
| Burokoli | Makilogalamu 81 a vitamini C, magalamu 4 a carbs, 31 makilogalamu |
| Kolifulawa | 47 milligrams a vitamini C, 2 magalamu a carbs ogwiritsidwa ntchito, makilogalamu 25 |
| Kabichi | 33 milligrams ya vitamini C, 3 magalamu a carbs ogwiritsidwa ntchito, makilogalamu 22 |
Pitani Kuti Mutajambula
Posankha masamba ndi shuga wochepa shuga kuti adye, omwe ali ndi mtundu wobiriwira nthawi zambiri amakhala amchere kwambiri. Izi ndi zowona makamaka pankhani ya antioxidants ndi zina zotchedwa phytonutrients . Kudya utawaleza wa mitundu kungakuthandizeni kupeza zinthu zosiyanasiyana zamtengo wapatali.
Mwachitsanzo, kudya masamba obiriwira , tsabola wofiira, dzungu , blueberries, ndi kolifulawa zikhoza kuphimba zakudya zosiyanasiyana, kuphatikizapo antioxidants.
Idyani mtedza ndi Mbewu
Mbewu, monga mkate kapena mpunga, zili ndi wowonjezera wowonjezera, kotero samasewera zakudya zambiri. Komabe, mbeu zimakhala zochepa kwambiri poyerekeza ndi zakudya zina zambiri. Nkhuta zing'onozing'ono ndi mbewu zimatha kudzaza zakudya zomwezo monga kuchuluka kwa mbewu zonse. Mtedza watulukira kuti ali ndi thanzi labwino, ndipo nthiti zambiri ndi mbewu zimakhala zochepa muzakudya. Fufuzani mabala, mafuta, ndi makilogalamu mu mtedza ndi mbewu .
Zakudya, Nsomba, ndi Mazira Ndizolemera-Olemera
Zakudya zimaganiziridwa kuti zimakhala ndi mapuloteni apamwamba , omwe ndi owona, koma nyama zili ndi zambiri zomwe zingapereke. Malingana ndi mtundu ndi kudula, zakudya izi nthawi zambiri zimakhala ndi mavitamini a B, chitsulo, potassium, selenium, ndi zinki. Mazira a mazira ali makamaka odzaza ndi zakudya.
Sankhani Zakudya Zamakono Mwanzeru
Zakudya za mkaka ndi njira yosavuta yopezera calcium ndi kupweteka kwa zakudya zina, koma mkaka uli ndi makilogalamu 11 mpaka 12 a makapu m'khokho. Izi ndizochuluka kwambiri kwa anthu ena omwe ali ozindikira. Zina mwazitsulo zotsika kwambiri ndi kanyumba tchizi (3 magalamu a magawo atatu a kapu), tchizi la ricotta (4 magalamu pa theka la theka), ndi tchizi nthawi zonse (zomwe ndizochepa kwambiri), koma tchizi tating'ono monga mozzarella zingakhale 1 gramu pa ounce.
Ngati musankha mosamala , mungapeze yogurt kapena kefir, mkaka wofukiza womwe uli ndi makilogalamu 6 mpaka 8 kapena carbu pa chikho.
Kodi Muli ndi Malo Owonjezera a Carbs? Yesani Mitundu
Nyemba ndi mphodza zimakhala kwambiri muzakudya. Koma kwa anthu ambiri, chakudya choterechi chimapangidwira pang'onopang'ono kusiyana ndi carbs kuchokera kumalo ena, ndipo ena samasinthika kukhala shuga konse. Izi zimatchedwa nyani zosagonjetsedwa . Nyemba zili ndi mchere wambiri, zili ndi mchere wochuluka, monga chitsulo ndi potaziyamu, komanso phytonutrients. Ma soya ali ndi zakudya zochepa mu banja la legume. Posiyanasiyana, yesani nyemba za soya zakuda .
Idyani Zosiyanasiyana
Chilichonse cha zakudya, idyani zosiyanasiyana.
Sankhani zakudya zosiyanasiyana pa sabata. Yesani nsomba yatsopano. Sakanizani mtedza wanu. Tulukani mu saladi yanu ndikugula masamba atsopano. Chakudya chilichonse chimakhala ndi mphamvu zake zokhazokha kuti zikhale ndi thanzi lanu. Pogwiritsa ntchito zosiyanasiyana, mukhoza kuwonjezera zakudya zomwe mukuzigulitsa mu magalamu onse a mavitamini omwe mumadya.
Kuchokera
- > USDA Food Composit > ion Database. USDA.