Zakudya izi sizongowonjezereka monga kudula mkate ndi kugula kirimu yamchere
Zakudya zochepa zedi zitha kukhala zothandiza kwambiri poponya mafuta owonjezera, ndipo maphunziro amasonyeza kuti zingathandizenso kuchepetsa chiopsezo cha insulini kukana ndi shuga. Popeza zimathetsa zakudya zomwe timakonda kudya (mungathe kunena kuti mkate wanu?), Mumatha kudzipulumutsa nokha matani. Ndipo popeza kuti carbs imawopsa shuga, mumakhala ndizitsulo zambiri.
Komabe, mofanana ndi zakudya zambiri, pali zinthu zina zomwe mungakhumudwe mukamayambitsa zakudya zina zomwe zimaletsa zakudya zina. Poyembekeza kuti zotsatira zatsala pang'ono kuwonjezereka m'magulu ena osakonzekera, zina mwazolakwika zingathe kuwononga zolinga zanu zabwino pa zakudya zochepa.
Koma iwo sakusowa kutero! Pano pali zolakwitsa 10 zomwe zimakhala zovuta kwambiri kudya zakudya zochepa komanso momwe mungapewere.
Kudya Karobo Ochepa
Kutsika kwa carb, ngakhale kuti kumaoneka ngati kudzifotokozera poyamba, kuli ndi maonekedwe ndi mfundo zomwe ziri zofunika kukumbukira kuti mukupambana. Kuti mukhale ndi zakudya zowonjezera pamene mukupita kutsika, ndikofunika kuti mupeze zamoyo zonse (mapuloteni, mafuta, ndi carbs).
Kumbukirani, carb otsika sichikutanthauza ayi-carbu . Zamasamba, zonse zowonjezera komanso zosakhala zokhuta, zili ndi chakudya, monga zipatso ndi zakudya zina zabwino zomwe muyenera kudya
Ngati mudya ma carb ochepa poyamba, mungathe kuwonongeka ndi carb ndikuganiza kuti simukufuna. Izi ndizochititsa manyazi pokhapokha kusintha kochepa kapena kawiri kokha kungakupangitseni inu pachiyambi molimbika ndi madalitso aakulu pamapeto pake.
Kudya Kwambiri Kudyetsa "Zakudya"
Chifukwa chakuti mukusunga carbs anu pansi (kulikonse pakati pa 50 mpaka 100 magalamu, malingana ndi momwe mumagwirira ntchito), mukhoza kupeza kuti mukupeza zambiri zamakiritutenti zomwe simukuyenera kuziletsa, monga mapuloteni ndi mafuta.
Izi nthawi zambiri zimatanthawuza kudyetsa nyama ndi tchizi, zomwe sizikhoza kukhala ndi zoopsa za thanzi, koma zimathandizanso kuti phindu likhale ngati zakudya izi zili ndi makilogalamu ambiri.
Choncho kupita pansi-carb si chilolezo chodyera zakudya zambiri monga mukufunira. M'malo mwake, tsatirani piramidi chakudya chochepa kuti mupeze kuchuluka kwamtundu wa macronutrients kwa inu ndipo mulole kuti chilakolako chanu chikhale chotsogolera-muzidya pamene muli ndi njala ndikuima pamene muli omasuka.
Kusakaniza masamba
Nthawi ndi nthawi, anthu amanena kuti amadya chakudya chochepa m'zakudya . Ndipo, zikuwoneka kuti akudya pafupifupi masamba kapena zipatso. Izi sizigwira ntchito nthawi yaitali.
Piramidi yotsika kwambiri ili ndi masamba m'munsi. Mwa kuyankhula kwina, muyenera kudya kwambiri kuposa chakudya china chilichonse!
Zipatso, nayonso, makamaka chipatso chochepa mu shuga, chimakhala ndi ntchito yofunika kwambiri pa chakudya chokwanira chochepa . Ndipo zakudya zathanzi kwambiri zili ndi micronutrients thupi lanu liyenera kugwira ntchito bwino ndi kukhalabe wathanzi-kotero sangakuthandizeni basi. Adzakhalanso njira yayitali kuti athetse matenda aakulu.
Monga lamulo, theka la mbale yanu kapena zambiri ziyenera kudzazidwa ndi masamba. Tsatirani malangizo othandizira kuti muphatikize zowonjezereka m'masiku anu.
Kuopa Fat
Kutaya mafuta ndizowonongeka ngati mafuta okhwima ndi ofunika kwambiri pa zakudya zabwino. Ngakhale kuti fad ya mafuta ochepa kwambiri yadziwika bwino ndipo mafuta abwino adasonyezedwa kuti apange chirichonse kuchokera ku cholesterol chokwanira mpaka ku thanzi la ubongo, osadutsa tsiku limene simukuwona kapena kumva uthenga wosayera wa mafuta mu zakudya. Izi, komanso chilakolako chodzichepetseratu, zingayesetseni kuti muziyesera mafuta ochepa kwambiri.
Poyambirira, mukhoza kuona zotsatira ngati mukugwiritsa ntchito mafuta anu ambiri (mosiyana ndi kudya).
Komabe, kutayika kwa mafuta kumachepetsetsa ndipo mumatha kukhala ndi njala ngati simukuwonjezera mafuta anu.
Palibe chimene chidzawononge chakudya mofulumira kuposa njala. Choncho musalole kuti izi zichitike kwa inu. Mukhale ndi hafu ya avocado ndi mazira anu ndi kuvala saladi yanu yokhala ndi maolivi.
Kuiwala Fiber
Kudya ndiwo zamasamba ndi zipatso zokwanira zimathandiza kwambiri kuti mupeze zakudya zowonjezera, zomwe zingalepheretse kusokonezeka kwa m'mimba, monga kudzimbidwa ndi kuphulika kumene anthu amapeza nthawi zambiri pakadula zakudya zam'madzi, mbatata).
Dziwani kuti muli ndi zakudya zotsika kwambiri ( zakudya zambiri za carb (zambiri mwazopezeka mumsewu wokolola, kotero onetsetsani kuti mukupita kumeneko!), Ndi mitundu yosiyanasiyana ya fiber yomwe mukufunika kuti mupeze tsiku lililonse. Komanso, mungafune kusunga fakitale yapamwamba kwambiri ndi mbewu ya chia, komanso tizilombo tating'ono tomwe timadya, monga All Bran, pokhapokha ngati mutachirikizika.
Kusasintha
Mukangoyamba kumene njira yatsopano yodyera, mosakayikira mudzachita zizolowezi zakale zomwe ziyenera kusintha kuti zikhale zatsopano. Simungathe kugwilitsila nchito makina kapena magalimoto. Ichi ndi chinthu chabwino. Kukhalanso kuti tiyang'anenso zizoloŵezi zathu ndizomwe tikuchita kuti tithe kusintha m'miyoyo yathu.
Koma, pakudya, ndikofunika kukonzekera kanthawi koti zizoloŵezi zanu zatsopano zizibwera mwachibadwa. Palibe chomwe chidzasokoneze zolinga zanu mofulumira kusiyana ndi kuzindikira kuti muli ndi njala koma simukudziwa choti mudye, mulibe firiji, kapena mulibe nthawi yophika.
Kudyetsa chakudya musanayambe kugulitsa zakudya, komanso kuphika mkate-zomwe mukusankha tsiku limodzi la sabata kuti mupange chakudya chambiri chimene mungadye sabata lonse-zikhoza kukhala zida zabwino kuti mukhale ndi chakudya nthawi zonse . Ndiponso, kusunga chakudya chochepa chokha ndi dzanja lalikulu.
Kulowa mu Rut
Pali anthu omwe amadya zinthu zomwezo tsiku ndi tsiku ndikuzikonda. Koma moona, ambiri aife timakhala osiyana siyana ndipo timatopa mofulumira ngati sitimangidwe momwe timadyera.
Pali njira zambiri zomwe mungapewere kuchepetsa kutsika kwa carb . Palibe chifukwa choti tisamadye zakudya zosiyanasiyana, komanso, zakudya zosiyanasiyana zimakhala zabwino kwa ife.
Zakudya zilizonse padziko lapansi zimakhala ndi zosakaniza zochepa. Mukungofunika kudumpha wowuma ndi shuga. Ndiponso, mbale zambiri zingakhale "za-carbed."
Kugonjetsedwa ndi Zakudya Zamkatima Zochepa
Samalani ndi kirimu yotsika kwambiri, zakudya zowonjezera chakudya, ndi "zina" zomwe zimatchedwa carb kapena shuga. Nthawi zambiri zimakhala ndi mankhwala monga maltitol , omwe ndi ovuta kwambiri monga shuga m'njira zambiri.
Maltitol ndi mavitamini omwe amakhudza shuga ya magazi . Kawirikawiri, mankhwala omwe amalankhula za " carbs " kapena "carbs" awo amayenera kufufuza mosamala za zopangira ndi kuyesa mosamala.
Kulola Carbs Lurk
Mukudya carb yochepa. Iwe umamverera bwino, ndipo kulemera kumatsika ngati kuti ndi matsenga. Simuli ndi njala pakati pa chakudya. Muli ndi mphamvu. Mukhoza kuyang'ana bwino. Inde!
Kotero, iwe ukuganiza kuti iwe udzakhala ndi chidutswa cha toast. Zilibe kanthu, mumamva bwino. Mukuganiza kuti mukhala ndi kirimu yamchere-mumakhalabe wolemera. Ngakhale shuga pang'ono mu khofi yanu sangakhoze kuvulaza, sichoncho? Mwinamwake ayi, koma ...
Chinachake chakutumizani pamlingo wanu wa carb . Mwadzidzidzi, mukulakalaka, mumakhala ndi njala, mukupeza kulemera, ndipo mukuyenda movutikira, zomwe zimakhala zovuta kusiya kudya carbu, kukhala ndi njala, ndi kudya ma carb.
Nthawi zina zimakhala zovuta kwambiri, koma zimakhala zosavuta kuti ma carb ambiri atuluke , nthawi zina sadziwa. Ngati izo zichitika, ndi nthawi yogulitsa ndipo mwinamwake ayambane, kwa masiku angapo, kuti aswe.
Kupewera Kuthamanga
Pali chiyeso chosiya kuchita masewera olimbitsa thupi mukamayankhula za zakudya zochepa chifukwa nthawi zambiri anthu amatha kupambana poyamba pomwe akukhalabe. Komabe, pali zifukwa zingapo zoyankhulirana zokambirana pa zokambirana za zakudya (Atkins amatcha "osakambirana"):
- Kuchita masewera olimbitsa thupi kumachepetsa kutsegula kwa insulini. Izi mwina ndi chifukwa chake kuchita masewera olimbitsa thupi kokha kudzathandiza anthu ambiri kutaya mapaundi ochepa.
- Kuchita masewera olimbitsa thupi ndibwino kwa matupi athu m'njira zambiri.
- Ngakhale kuti tingathe kuchepetsa kulemera kwa chakudya chokha, tinganene kuti sitingakwanitse kusunga zolemetsa zazikulu popanda kuchita masewera olimbitsa thupi.