Anthu ena amada nkhaŵa kuti asadye zakudya zokwanira pa zakudya zochepa , koma pali njira zambiri zomwe zingapewe kuti izi zisakwaniritsidwe. Mwachitsanzo, mukhoza kutsimikiza kuti Carbs wanu amawerengera mwa kupanga zosankha zabwino. Mukhoza kutsimikiza kuti mukupeza zakudya zomwe zimawoneka kuti zikusowa zakudya zochepa kwambiri. Mungagwiritse ntchito Piramidi yanga ya Carb Low monga chitsogozo. Ndipo mungagwiritse ntchito ma Menus a Carb High-Nutrient monga chitsanzo kuti muthe kupanga mamemayi anu apamwamba.
Njira inanso yothandizira kutsimikizira kuti mukupeza zakudya zabwino ndi kudya zakudya zambiri za carb. Ali ndi mavitamini, minerals, fiber, ndi phytonutrients ambiri matupi athu amafunikira popanda kuwonjezera gulu la shuga ndi wowuma kuti matupi athu safuna!
1 - Mazira Ndizovuta Kwambiri
Mazira amangokhala ndi zakudya zambiri! Yoyera ndi pafupifupi mapuloteni onse, koma yolk ndi kumene ntchitoyo ili. Cholinga chake ndi kupereka chakudya cha nyama pa nthawi yoyamba ya chitukuko kufikira atakonzeka kupeza chakudya chake. Kodi ndizodabwitsa kuti ndizo chakudya chathu, nafenso?
Mwinanso mutha kufuna kudziwa zomwe mawu ngati khola, mfulu, ndi mazira amazitanthauza (mungadabwe).
2 - Zomera zobiriwira, zosavuta ndizophamvu!
Akhoza kuyang'ana mofulumira, ndipo tikhoza kutopa nawo, koma pali chifukwa chomwe timalangizidwa mobwerezabwereza kuti tidye masamba omwewo. Ndi chifukwa chakuti ndiwo zakudya zowonjezera kwambiri m'nthaka, ndipo zimatiteteza ku matenda ambiri ndi zomwe tingafune kupewa.
3 - Chokoleti! EYA!
Awonongeke! Chokoleti ndi yabwino kwa ife! Inde, simukufuna kudya mitunduyi ndi shuga wambiri, kotero zimathandiza kukhala ndi chitsogozo. Dziwani za zinthu zazikulu mu chokoleti, komanso momwe mungasankhire mwanzeru ndi kuphika bwino ndi izo.
4 - Almonds, Bwenzi la Carb Low
Pakalipano, mwamva za phindu la kuwonjezera mtedza ku zakudya zanu, ndipo pafupifupi mtedza wonse ndi wabwino kwa anthu ochepa kwambiri . Koma amondi ali ndi malo apadera mu mtima mwanga (ndi m'thumba langa). Iwo ali ndi mafuta ophatikiza ndi mafinya, amalowa m'thumba langa la chotupitsa, ndipo ufa wa amondi ndiwomwe ndimaikonda kwambiri wa ufa wa carb.
5 - Nsomba, Nsomba za Anthu Osakonda Nsomba
Mukudziwa kuti zodzala ndi mafuta omega-3 abwino. Mukudziwa kudya nsomba zonenepa ndi zabwino kwa inu. Koma ... nsomba. Ambiri amathawa. Ichi ndi chifukwa chake muyenera kuonjezera nsomba ku chakudya chanu, momwe mungachitire, nsomba za mlimi ndi zakutchire, ndi zina. Ngakhale nsomba yanga-kudana mwamuna amakonda nsomba. Ndimakonda nsomba zam'tchire zamtchire m'malo mwa tuna kuti muzisakaniza ndi saladi.
6 - Musamachite manyazi! Yesani Mbewu ya Mzere!
Fukani pa yogurt kapena kanyumba tchizi, pangani mkate, kapena kutsanulira madzi otentha pamwamba pake kuti mupange tirigu wotentha. Pali njira zambiri zomwe mungagwiritsire ntchito mbewu ya fulakesi komanso zifukwa zambiri zoti muchite. Amakonda mtedza wambiri ndipo amadzaza ndi zakudya zambiri.
7 - Maolivi a Maolivi Ndi Oposa Ambiri
Timamva kuti mafuta a azitona ali m'madera abwino kwambiri a Mediterranean Diet - ndipo pali chifukwa chabwino chotsatira Agiriki ndi kutsanulira mafuta pa chirichonse (kodi mumadziwa kuti munthu wachi Greek amadya ma lita 26 a mafuta a azitona pachaka?) Maolivi akhoza kuteteza ife kuchokera ku khansa ndi matenda a mtima, ndi kuchepetsa kutupa m'matupi athu.
8 - Zipatso: Zochepa mu Shuga ndi ZOYENERA KWA Ife
Ndimakonda zipatso, kotero pamene ndinayamba kudula carbs Ndinasangalala kwambiri kudziwa kuti ndizochepa kwambiri mu shuga wa zipatso zonse - NDIzomwe zimakhala ndi zakudya zambiri m'thupi.
9 - Dzungu Ndi Kusankha Kwambiri pa Zakudya Zochepa za Carb
Mipope sayenera kukhala yongowonjezera Phokoso lothokoza. Sungani zitsuko zingapo kuzungulira msuzi wosavuta mungu kapena pudding nthawi iliyonse!
10 - Kodi Mbewu za Chia Zimakhala Ziti?
Kodi mwamva za mbewu za chia ndipo mwakondwera? Iwo ali abwino kwambiri kwa ife. Pezani zonse za iwo, kuphatikizapo njira zochepa zothandiza kuti muzitumikire.
11 - Cranberries Sitili Kwa November
Ife tawona kale kuti zipatso zabwino ndi ziti kwa ife - chabwino, mwa njira zina cranberries ndi zipatso zabwino zonse, ndipo pali njira zambiri zowatumikira kupatulapo njira zoyamikira. Ikani makapu pang'ono mufiriji nthawi yomweyo akakhala m'masitolo!
12 - Sinamoni: Yowonekera, Yoyamba ... ndi Wamphamvu
Kodi mudadziwa kuti sinamoni ingakhale yothandiza pazowononga shuga? Nthawi yopeza njira zatsopano zowonjezera sinamoni kwa zomwe tikudya.