Kupeza zakudya zopanda mphamvu pa shuga la magazi
Kodi ndinu watsopano ku zakudya zapamwamba? Kapena mwangofuna kuti mupange mawonekedwe atsopano. Mwina chinthu chovuta kwambiri pakusintha zakudya zathu ndi kuchepetsa zakudya zomwe timadalira monga gawo lathu lozoloŵera kudya. Pano pali malingaliro ochepetsera-carb m'malo mwa zakudya zapamwamba-carb. Mwinanso mutha kufufuza nkhaniyi yokhudzana ndi kutayika kwa carb .
Mkate
Icho chimatchedwa "antchito a moyo," ndipo anthu ambiri amaganiza kuti sangathe kukhala popanda izo. Koma zedi-kodi sizinapitirire mkate umene nthawi zambiri umakhala wokoma? Bwanji osangotenga saladi? Ayi? Chabwino, pali njira zina, koma nthawi zina mumawoneka wovuta kwambiri. Zikuphatikizapo:
- Zakudya zapamwamba zochepa (koma werengani malemba mosamalitsa, ndipo muwerenge ziwerengero za carbohydrate)
- Mitambo yotchedwa carb tortillas (izi ndizozikonda kwambiri zovala zambiri zotsika)
- Zakudya zapamwamba zowonjezera "monga GG Bran Crispbread
- Mkate wophika mkate wa mkate (kwambiri "mkate wamtima")
- Ndimakonda kupanga ziphuphu zanga zamkati mu mapepala apamwamba kapena (zovuta-ku-kupeza) zofanana koma mapepala apansi. Ndimagwiritsa ntchito pang'ono zokometsetsa. Ndikhoza kugawaniza muffin ndi toast, kapena kugwiritsa ntchito masangweji.
Komanso, pali mikate yomwe imakhala yochepa kwambiri - ndiko kuti, samasinthika kukhala shuga mwamsanga m'matupi athu. Zakudya zimenezi nthawi zambiri zimakhala zolemera kwambiri, ndi zidutswa za tirigu, kapena zimapangidwa kuchokera ku mbewu monga Ezekieli mkate.
Kwenikweni, bwino kwambiri tirigu ndi nthaka, zidzakhala zosavuta kuti thupi lanu likhale lopanda shuga. Mikate yonse ya tirigu yopangidwa kuchokera ku ufa wosalala bwino imayambitsa shuga wa magazi monga momwe mkate wonyezimira.
- Mmene Mungapezere Mkate Wathanzi, wa Lower Carb
- Zambiri Zokhudza Tirigu Wonse Chakudya Chakudya Chakudya Chochepa
Pasitala
Njira zambiri zopangira pasitala zilipo, zomwe zili m'munsi mwa mavitamini.
- Spaghetti sikwashi
- Zakudya za Shirataki
- Pasitala yapansi ya Carb monga Dreamfields® ntchito kwa ena
- Mavitamini Ochepa a Pasitala Ochepa
Ngati mutenga pasta ya tirigu 100% ndikuphika dente (ndikukhalabe olimba, momwe Italy amachitira), pasitala idzakhala yochepa kwambiri. Katumiki kakang'ono kameneka kadzachita zakudya zolimbitsa thupi. Onani kuti monga gawo la chakudya ku Italy, magawo a pasta ndi ochepa.
Mbewu
Mbewu zambewu zimagwiritsidwa ntchito mochuluka kwambiri kuti zakudya zimakhala zochepa kwambiri. Pali zakudya zochepa zozizira zozizira, koma sizinthu zambiri. Zigawo zochepa zapamwamba zimakhala mabetcha abwino, koma malonda otchuka m'sitolo amasintha nthawi zambiri, kotero werengani malemba mosamala.Ungakhalenso kupanga malo anu ochepa omwe amagwiritsidwa ntchito monga carb cereal, monga:
Mbatata
Pakati pa zakudya zonse zosagwiritsidwa ntchito, mbatata imasiyanitsa shuga ya magazi mofulumira komanso patali kuposa ina iliyonse. The wowuma mu mbatata kwenikweni yaitali zingwe za shuga (monga ambiri wowuma). Ngakhale kulibe malo abwino kwambiri a mbatata, masamba ena akhoza kugwira ntchito bwino:
- Kolifulawa wotsekedwa ndi wotchuka kwambiri
- Celeriac (udzu wa udzu winawake) ndi wabwino
- Fufuzani chiwerengero cha carb cha mpiru ndi zina zamasamba
- Chinsinsi: Saladi ya Kolifulawa
Ndiponso, pali malonda ogulitsa wotchedwa Carb Counter Instant Mashers, omwe angagwiritsidwe ntchito monga mbatata yosakanizika. Ndimakonda kusakaniza ndi kolifulawa kapena udzu wa udzu winawake, ndipo uli ndi ntchito zina zambiri.
Mpunga
Ndimakonda " mpunga wa cauli ," ndipo nthawi zambiri anthu amadabwa kwambiri ndi momwe mazira a Celery amathandizira (celeriac) mofanana. Ngakhale kuti ndipamwamba kwambiri m'zakudya kuposa kolifulawa, akadali otsika kwambiri mu carbs kuposa mpunga. Ndamvanso za anthu ogwiritsa ntchito TVP monga mmalo mwa mpunga.
Okonza
Pali magalimoto osokoneza malonda (monga Andre's Carbo-Save) omwe mungapeze pa intaneti, koma onse ndi okwera mtengo.
Magalimoto ena omwe angakhalepo chifukwa cha tchizi ndi ma divi ndi bowa, udzu winawake, nkhaka, jicama , ndi masamba ena.
Nyemba ndi Zinyama Zina
Nyemba zimakhala ndi kuchuluka kwa zimagawenga, ngakhale kuti nthawi zambiri zimakumba pang'onopang'ono. Komabe, akamagwiritsidwa ntchito mofulumira kwambiri, ma carbs amakhudza kwambiri shuga. Ngakhale nyemba zam'chitini ndizochepa kwambiri kuposa nyemba zomwe mumadziphika nokha.
Nyemba za nyemba zimakhala zochepa m'magulubudi kuposa nyemba zina. Nyemba zakuda za soya sizilawa "soybeany" ndipo zimapanga maphikidwe ambiri a nyemba.
Maluwa
Mtedza ndi nyemba zimatha kukhala mu ufa / ufa, kapena kugula mwanjira imeneyo. Amafuna maphikidwe osiyana koma angagwiritsidwe ntchito pa mikate, muffin, mkate wofulumira, ndi maphikidwe ena. Zitsanzo:
- Mafuta a amondi
- Fodya wa mbewu ya nkhono
- Ufa wa kokonati
- Maphikidwe a Muffins Low-Carb, Mkate, Ndiponse.
Pizza
Pizza ndi gulu la chakudya, sichoncho?
Mkaka
Mkaka uli ndi carbs monga lactose, yomwe imati ndi yochepetsetsa kusiyana ndi shuga ena. Anthu omwe amayesa magazi awo m'magazi amasiyana nawo.
Mafakitala a mkaka amaphatikizapo mkaka wa kokonati, mkaka wotsekemera wa soya kapena mkaka wosakanizika wa mkaka. Nazi nambala ya carb ya mkaka ndi omutsatira .
Komanso, ngati mumasankha mosamala, yogurt ikhoza kukhala ndi lactose yochepa kusiyana ndi mkaka womwe wapangidwa, kuchokera, yogurt akhoza kukhala yabwino kwambiri pa zakudya zochepa .
Zokoma
Nkhani zoipa: Kupatulapo zipatso zochepa za shuga , komanso zokometsetsa, ngati zotsekemera, mutha kuthira kuti muli ndi zakudya zambiri. Choncho mumayenera kupanga zisankho zokhudzana ndi zokoma monga Splenda kapena Equal. Anthu ena amapeza kuti kudya kapena kumwa zinthu zokoma kumapangitsa kuti azilakalaka chakudya chokoma, ndipo ena samatero. Ngakhale zakudya zowonjezera zokoma sizing'onozing'ono za zakudya, ambiri omwe matupi awo sagwira bwino shuga amamva kuti zotsekemera zowonjezera ndizoyendetsa bwino, mopanda malire. Nkhani yabwino ndi yakuti pogwiritsira ntchito osungira shuga, mukhoza kupanga zosiyanasiyana zotsekemera.
Malangizo Ochenjeza: Mafinya opangidwa ndi ufa wothira mafuta ndiwo mtundu wina wa shuga, choncho uli ndi chakudya. Mafuta amadzimadzi nthawi zambiri amakhala amchere.
Mowa wa shuga monga maltitol ukhoza kukhala vuto kwa carb low dieters. Erythritol ndi xylitol ndizokha zomwe ndikulangiza. Maltitol , yomwe ndi yofala kwambiri, imakhalanso, mwa lingaliro langa, yoipitsitsa, ndi yoipitsitsa kuposa shuga m'njira zina, komanso yoipa mwa ena.
Jams ndi Jellies
Gwiritsani ntchito shuga zopanda shuga , kapena mugwiritseni ntchito zipatso zomwe zili ndi shuga .
Makandulo
Ngati mukuwoneka molimba, nthawi zina mumatha kupeza phokoso lopanda shuga popanda maltitol, koma amapitanso mwamsanga pamsika. Chithunzi chimodzi pakali pano ndi ChocoPerfection Bars .
Desserts Zina
Dixie Carb Counter amapanga zakudya zosakaniza, monga mikate ndi brownies .