Mukayamba kudya zakudya zochepa , hafu ya nkhondo ikuphunzira zomwe ziri zofunika monga carb kupyola mbatata yoyera ndi chokoleti kuki, ndipo ndi ma carbasi angati mu chinthu chomwe wapatsidwa chomwe chiyenera kukhala "carb low". Komanso, pali nkhani yochepa koma yofunika kwambiri yowerenga kuwerenga ndi kumvetsa lemba la zakudya . Kodi ndizakudya zonse zomwe zimagwira ntchito powerenga ma carbu? Kapena kodi ndi shuga wathunthu? Nanga bwanji za moŵa wa shuga?
Kuwerenga kuwerenga malemba abwino ndi luso lofunika kwambiri pamoyo, makamaka makamaka pa zakudya zina zamtundu uliwonse, makamaka zotsika kwambiri. Zimapereka chidziwitso chofunikira pa chakudya chomwe timadya ndipo zingathe kusintha kusiyana ndi kulemera kwathu komanso thanzi lathunthu.
Ngakhale chakudya chodalirika cha carb chidzakhala chopatsa thanzi chomwe chimabwera ndi zakudya zambiri zomwe sizibwera ndi zakudya monga zakudya , ndiwo zamasamba, zipatso, ndi zakudya zina zomwe zimakhala zochepa kwambiri mu carbs ndi shuga -ndizosatheka kuti musadye kuchokera phukusi. Ndipotu, zakudya zopatsa thanzi monga amondi obiriwira ndi masamba obiriwira amabwera m'maphukusi! Kotero ndi bwino kuphunzira kukhala sav reader label label.
1 - Kutumikira Kukula
Kutumikira kukula ndi chinthu chofunika kwambiri pa lemba. Poyamba, "kukula kwautali" malinga ndi phukusi kungakhale kosiyana kwambiri ndi kuchuluka kwa chakudya chimene anthu ambiri amadya nthawi imodzi. Ngati phukusi likunena kuti kukula kwake ndi chikho cha ¼, ndibwino kuti muyese ena kuti mupeze lingaliro lomveka bwino la momwe ziliri, chifukwa ndi zosavuta kuchepetsa kuchuluka kwa ndalama zomwe tikudya. Pankhani yodyera zakudya, mungafune kupatulira phukusi lalikulu mu matumba ang'onoang'ono omwe ndi chakudya chimene mukufuna kudya.
Nthawi zina, monga momwe zikuyimira chizindikiro, kukula kwake ndiko kulemera kwake. Ngati mulibe ndalama zogwiritsira ntchito, penyani mwatsatanetsatane chiwerengero cha mautumiki omwe amaperekedwa.
Pamene tikuwerengera magalamu a mavitamini, ndikofunika kuyang'ana chomwe chimatchedwa "kulakwa kolakwika" pokhudzana ndi kukula. Mwachitsanzo, ngati chizindikiro chimanena kuti supuni imodzi ya chakudya ili ndi gramu imodzi ya zimagazidwe, zomwe zingakhale chirichonse kuchokera ku ma gramu51 mpaka 1,49 gm. Icho si chinthu chachikulu ngati inu mukudya mmodzi akutumikira. Koma pali supuni 16 mu kapu, choncho cholakwikacho chingakhale ndi magalamu 8 mu njira iliyonse ngati mukugwiritsa ntchito zambiri mu recipe.
Chitsanzo chofala cha nkhaniyi ndi cream cream. Supuni imodzi ya heavy cream ili ndi pang'ono zosakwana hafu ya gramu ya mavitamini, omwe malemba omwe amalembedwa kuti ndi "zero." Izi zachititsa kuti dieters yochepa imakhulupirire kuti akhoza kugwiritsa ntchito supuni zingapo panthawi imodzi. Koma "ma carbu" awo akhoza kuwonjezera mwamsanga.
2 - Total Calories
Sitikuwerengera kuti timadya zakudya zowonjezera, monga gawo la lingaliroli kuti chilakolako chathu chimakhala chizolowezi chowonetsera zosowa zathupi. Komabe, anthu ambiri amapeza kuti nthawi zina zimakhala bwino kuti musamayang'ane makilogalamu.
3 - Mafuta
Kuchuluka kwa mafuta mu chakudya sikofunika kwambiri pa zakudya zochepa, koma mtundu wa mafuta ukhoza kukhala. Zakudya zina monga chakudya cha South Beach ndi Zone zimachepera mafuta odzaza, ndipo aliyense ayenera kukhalabe ndi mafuta . Ngakhale kuti nthawi zambiri samatchulidwa, kusankha zakudya zomwe mafuta ambiri ali ndi monounsaturated ndizothandiza . Pogwiritsa ntchito zakudya zamagetsi, mafuta onse odyera amapezeka kuti sangakhale ndi vuto la matenda a mtima. N'chimodzimodzinso ndi cholesterol cha zakudya.
4 - Zakudya Zam'madzi
Pali magawo angapo ku gawo la zakudya za zakudya, ndipo ndi zofunika kwa aliyense amene amawerengera chakudya kapena amatha kudziwa shuga kuti amvetse.
Chinthu chachikulu chimene anthu omwe amadya zakudya za carb akudera nkhawa ndi zotsatira za carbs zomwe timadya pa shuga lathu (magazi shuga). Timayesetsa kukwaniritsa shuga ya magazi yomwe ili yochepa komanso yochepa. Chimene tikufuna kupeŵa ndizozikuluzikulu m'magazi a m'magazi, ndipo pali zambiri zambiri pa chizindikiro chomwe chingatithandize.
Onse Zakudya
Magalamu a zonse zakuthamanga ndiwo chinthu choyamba kuchiyang'ana. Ngati ndizapamwamba kwambiri, nthawi zambiri mumatha kuika chakudya chimenecho pa alumali. Ngakhale chakudyacho chichokera ku gwero la "chabwino" (chopatsa thanzi), chakudya chochuluka kwambiri kamodzi kadzawombera magazi m'magazi. Mtengo weniweni womwe uli "wochuluka" kwa inu udzadalira thupi lanu lomwe lingathe kulekerera shuga, komanso zakudya zomwe mukudya.
Pansi pa Mzere Wonse wa Zakudya Zam'madzi mu gawo ili, padzakhala mizere iwiri kapena itatu - zitsulo, shuga, ndi zina nthawi zina shuga. Mutha kuzindikira kuti ziwerengerozi siziwonjezera pa chiwerengerocho. Ichi ndi chifukwa chakuti wowuma sapezeka pa zolemba za chakudya . Choncho, chilichonse chosowa makapu akhoza kuganiza kuti ndi wowuma. Zakudya zopangidwira, wowonjezera (zomwe zimapangidwa ndi mitsempha yaitali ya shuga) zimapangitsa kuti magazi azikhala ndi shuga ambiri kapena oposa shuga, chifukwa mankhwalawa amachititsa kuti m'magazi ambiri azisamalidwa.
Sugars
Pakalipano mwakhala mukuganiza kuti kuchuluka kwa shuga mu chakudya si chizindikiro chodalirika cha momwe chakudya chidzakhudzire shuga wa magazi, chifukwa njala, komanso nthawi zina shuga , zimakhala ndi zofanana.
5 - Fiber
Fiber ndi mtundu wina wa makapu amene samabweretsa magazi. Ndipotu, kukhalapo kwa fiber kungachepetse zotsatira za zakudya zina mu chakudya. Choncho, powerenga carbu, timachotsa magalamu a magetsi kuchokera ku magalamu a makamu. Izi zimapereka nambala yomwe imatchedwa carbs, kapena carbs yogwiritsidwa ntchito, kapena carbs, kapena carbs. Chiwerengero ichi ndi kuchuluka kwa zimagawidwe mu zakudya zomwe zimakhudza shuga ya magazi.
6 - Shuga Alcohols
Mowa wa shuga ukhoza kukhala wosakaniza zosakaniza. Chinthucho chingatchedwe "shuga" ndipo muli ndi shuga. Zikatero, payenera kukhala ndi mzere wosiyana nawo pa zolembera za zakudya (mankhwala osatchulidwa kuti alibe shuga sakufunikira kukhala ndi mzerewu).
Okonza amafuna kuti ife tikhulupirire kuti mowa wa shuga uli ndi zotsatira zochepa pa shuga ya magazi, koma kwenikweni, zimatengera zambiri zomwe shuga umakhala mu mankhwala. Onetsetsani kuti ambiri a shuga otsekemera sakhala okoma ngati shuga, choncho zambiri ziyenera kugwiritsidwa ntchito kuti zikhale zokoma. Komanso, onani kuti shuga wambiri (makamaka wotchuka maltitol ) ukhoza kuyambitsa mpweya ndi zina zomwe zimayambitsa matumbo.
Erythritol ndizokhazo zomwe zimagwiritsidwa ntchito kwambiri shuga ndipo ndimamva bwino kuti ndikulephera kuwerengera kuwerengeka kwa carb. Maltitol akhoza kuwerengedwa kukhala ndi 3/4 mwa ma carb omwe atchulidwa. Sorbitol ikhoza kuwerengedwa ngati theka la ma carb.
7 - mapuloteni
Ndikofunika kudya mapuloteni okwanira , pang'onopang'ono chifukwa matupi athu amagwiritsira ntchito kuti apange shuga yofunikira ngati sitikukwanira kuchokera ku chakudya. Kawirikawiri, zikhumbo zathu zimakonda kulamulira kupeza phindu lenileni la mapuloteni. Komabe, ngati simuli munthu yemwe amakonda kudya mapuloteni ambiri, sizikupweteka kuti muyang'ane izi. National Academy of Sciences imalimbikitsa kuti tipeze 10% mpaka 35 peresenti ya makilogalamu athu kuchokera ku mapuloteni.
8 - Vitamini ndi Mchere
Palibe zambiri zokhudzana ndi mavitamini ndi mchere pa malemba okhudzana ndi zakudya, koma mauthengawa amafunikira kwa Vitamini A ndi C, ndi minerals iron, calcium, ndi sodium. Kuwonjezera pa sodium (yomwe nthawi zina timafunika kuchepetsa), ndalama zenizeni sizinayesedwe kuti zilembedwe, koma m'malo mwake chiwerengero cha chiwerengero cha chakudya choyenera tsiku ndi tsiku. Anthu omwe amadya zakudya zowonjezera nthawi zina samapeza calcium yokwanira, olemba mabuku otsika kwambiri nthawi zina amapereka chidwi pa izi ndi kutenga chowonjezera ngati pakufunika.
9 - Zosakaniza
Muyenera kusamala ndi zinthu zina. Zambirizi zimakhudzana ndi shuga wa magazi ndipo zidzakupatsani chitsimikizo chokhudzidwa ndi zakudya zamagulu.
1. Zakudya zokonzedwa bwino komanso zothandizidwa , kuphatikizapo shuga ndi mbewu zoyengedwa. "Shuga" ikhoza kukhala ndi maina osiyanasiyana, (mwachitsanzo, masamba a chimanga a fructose), ambiri mwa iwo ndi zizindikiro za chakudya chopangidwa kwambiri. Pano pali mndandanda wa zosakaniza zomwe kwenikweni zimatanthauza "shuga." Tawonani kuti pa lemba ili tikuwona "madzi otulutsa mchere wotuluka mumadzi" - dzina lina la shuga.
Nkhalango zowonongeka nthawi zambiri zimatenga mawonekedwe a tirigu kapena zovuta zina. Kusakaniza tirigu kapena kuwapaka mu ufa kumawapangitsa kukhala ochepa kwambiri. Tawonani kuti choyamba choyikidwa mu zolembazo ndi "ufa wa tirigu." Izi nthawi zonse zimatanthauza "ufa woyera," mwinanso zikanati "ufa wonse wa tirigu." Ngati chizindikirocho sichikunena kuti njere ndi "yonse" mungaganize kuti ayi.
2. Shuga Alcohols - Monga tanenera kale, yang'anani mosamala kuti ndi shuga lotani m'gulu la mankhwala. Dzinali lili ndi erythritol, yomwe imakhala ndi mowa wambiri wochepa kwambiri wa shuga, choncho ndi wabwino kwambiri pogwiritsa ntchito carb low eating.
3. Zosakaniza Zapadera Zambiri - Palinso zinthu zina zomwe zimagwiritsidwa ntchito kuti zikhale zosakaniza kapena zosakaniza popanda kusuta shuga, monga zokoma zokoma. Pa lemba ili tikuwona inulini ndi tirigu gluten. Tirigu gluten ndi mapuloteni mbali ya tirigu. Inulin imapatsa ubwino ndi maonekedwe. Ndibwino kuti mudziwe bwino zina mwazipangizozi.
4. Pakati pa mafuta a hydrogenated ndi mafuta opatsirana. Pewani chakudya chilichonse ndi chopangira ichi.