Kuchokera ku carb yochepa yozizira ndiwo zamasamba, ndikumene mungaike m'galimoto yanu
Mukasintha kupita ku chakudya chochepa, mudzapeza kuti mukudya zipatso zatsopano, zinyama, ndi zakudya zina zowonongeka. Mapulani ambiri a carb amalimbikitsa kudula zakudya zowonongeka ndi kusintha zakudya zonse monga zipatso ndi ndiwo zamasamba komanso mapuloteni. Pali ochepa-carb omwe amapanga zinthu, monga mbatata ndi nthochi, zomwe ndi zabwino kudya moyenera pa dongosolo la zakudya zochepa.
Njira yoyamba yopanga moyo wa zakudya ndikukonzekera. Onetsetsani kuti muyeretsenso makabati anu ndikuchotsa zakudya zapamwamba komanso zowonjezera. Ngati mukutsatira zakudya monga Paleo zakudya , mudzafunanso kuchotsa zinthu zomwe zili ndi mbewu ndi gluten . Mukamatsuka zofiira zanu, pitirirani kufiriji. Ngati muli ndi zakudya zambiri zosavomerezeka, mungapereke zopanda zosawonongeka ku chakudya chapafupi.
Zinthu Zamtengo Wapatali Kuti Muzisunga
- Mamasamba otsika kwambiri amakhala abwino komanso ozizira. Izi zimaphatikizapo masamba, tsabola, sikwashi ya chilimwe, katsitsumzukwa chifukwa onse ali otsika muzakudya.
- Zipatso zazitsamba , makamaka zipatso za mazira.
- Zakudya monga nkhuku, nsomba, ndi zina zowonjezera mapuloteni.
- Mazira
- Zakudya za mkaka kapena mkaka monga mkaka wa mkaka kapena mkaka wa hemp. Zakudya zina zochepa zogulitsa zakudya monga P aleo chakudya ndi Whole30 zimachotsa mkaka kuchokera pulogalamuyi.
- Tofu
- Mtedza kuphatikizapo amondi, nkhono, pecans, walnuts, mtedza
- Mbewu ngati mpendadzuwa ndi mbewu za dzungu.
Zinthu kuti Zidye
- Zakudya zonunkhira zokhala ndi mkulu-carb zosakaniza, monga pasitala, zamchere, zofiira, ndi zina zotero.
- Chokondweretsa, zakudya zambiri zosawonongeka ndizochepa m'zakudya.
Mukatha kuyeretsa makabati anu ndi firiji, ndi nthawi yopita kukagula! Lembani mndandanda wa zinthu zomwe mukufunikira kugula kuti musasokonezedwe ndi zinthu zapamwamba.
Chakudya Chamtengo Wapatali cha Carb
- Zomera zobiriwira kuti zisungidwe mufiriji yanu kuphatikizapo nyemba zobiriwira , broccoli , sipinachi , ndi kolifulawa , zomwe zingatheke mwamsanga kudya kapena zopsereza.
- Zomera zatsopano zowonongeka, kaya zozizwitsa kapena zofalitsa. Nkhaka , jicama , tsabola tsabola , ndi nyemba zobiriwira zimapanga zosakaniza zobiriwira zakuda.
- Zipatso zamtundu ndi zipatso. Zipatso zabwino zimadya ndi yogurt kapena kanyumba tchizi komanso kuwonjezera kwa smoothies.
- Letesi, masamba akuluakulu omwe amapanga maswiti (monga BLT letesi wraps)
- Ankagulitsa masamba kuti asapange saladi mosavuta.
- Mapuloteni monga nyama, nsomba, mazira, ndi tofu.
- Mtedza kuphatikizapo walnuts, pistachios, mtedza wa macadamia, amondi, ndi mitsempha.
- Maolivi ndi zakudya zina zofiira kapena zofukiza monga kimchi.
- Zakudya za Shirataki , Zakudyazi zopangidwa kuchokera ku konjac yams zomwe zili ndi zakudya zochepa komanso chakudya.