17 yakaderera carb chikafu

Zvemukati

• 1. Nyama
• 2. Hove
• 3 mazai
• 4. Zvinwiwa zvemuriwo
• 5. Cheeses
• 6. Ruomba
• 7. Yogati
• 8. Kefir
• 9. Nyowani kirimu
• 10. Muriwo
• 11. Zvibereko
• 12. Michero yakaomeswa
• 13. Oiri mhandara yemafuta emuorivhi
• 14. Hupfu hwekokonati
• 15. Mbeu
• 16. Zvinotapira zvakasikwa
• 17. Mvura, tii nekofi

Chikafu chakadzika checarb, senge nyama, mazai, mimwe michero nemiriwo, zvine huwandu hwakaderera hwe makabhohaidhiretsi, ayo anoderedza huwandu hwe insulin yakaburitswa uye inowedzera simba rekushandisa, uye izvi zvekudya zvinogona kuverengerwa mune yakaderera carb chikafu, nekuti rubatsiro runokurudzira kunzwa kwekuzara, kuderedza kuzvimba uye kuwedzera metabolism.

Uye zvakare, chikafu chakaderera checarb chinofanira kudyiwa muchimiro chavo chechisikigo, vachidzivirira chikafu chakagadzirwa zvakagadzirwa, neshuga kana gluten nekuti zvinoputira muviri, zvichikonzera kusashanda zvakanaka kwenhengo uye zvichikonzera zvirwere mumetabolism yakadai seshuga. Nekudaro, zvakakosha kupa kukoshesa kumafuta akanaka akadai semafuta emuorivhi kana mafuta ekokonati nekuti ane hutano.

Kunyangwe yakaderera carb chikafu ine akati wandei marubatsiro ehutano, anofanirwa kuratidzwa neano nutritionist, sezvo zvichikwanisika kudzivirira kushomeka kwevhithamini nemamineral. Tarisa uone iro rakazara gwara kune yakaderera carb chikafu.

Zvikafu zvakaderera zvecarb zvinokurudzirwa nekuda kwebhenefiti yavo uye kuvaka ndeizvi:

1. Nyama

Nyama chena, senge huku, dhadha kana tsuro ine mafuta mashoma uye macalorie, zvisinei, nyama tsvuku dzakadai sevheji, nyama yenguruve, mbudzana kana gwayana zvine hupfumi muprotein, zvichibatsira kudzikisa nzara uye kuwedzera kuguta uye, nekudaro, zvakakosha kuti dzinodyiwa mune yakaderera carb chikafu.

Nyama chikafu chakaderera checarb chine michero senge omega 3, iyo inobatsira kudzikisa kuzvimba mumuviri, vhitamini E inova yakasikwa antioxidant uye linoleic acid inova mafuta akanaka anobatsira kudzivirira chirwere chemwoyo uye, nekudaro, inofanirwa kuverengerwa mune kudya kune hutano uye kwakaringana.

2. Hove

Hove chikafu chakaderera checarb, sosi yakanaka kwazvo yeprotein, inorwisa-kuzvimba uye, nekuwedzera, hove dzakadai salmon kana mackerel dzakapfuma mu omega 3, zvichibatsira kudzora glucose yeropa uye cholesterol uye nekushanda kwakanaka kwehuropi.

Uye zvakare, hove dzemumagaba, senge tuna, sardines kana saumoni, ayo anochengetwa mugaba rakakodzera, achichengetedza zvinovaka muviri zvakachengetedzwa senge omega 3 inobatsira mukudzivirira chirwere chemoyo, inobvumidzwa mune yakaderera carb chikafu, sekureba sekuda kwakachengetedzwa mumafuta emuorivhi sezvo zvichibatsira kuchengetedza mhando uye zvinovaka muviri zvehove.

3 mazai

Zai iri chikafu chine mabhenefiti mazhinji ehutano sekuwedzera hutachiona, kudzikisa kunwa kwecholesterol muura, kukurudzira mhasuru kuwanda nekuvandudza ndangariro nekuti yakafuma mumapuroteni uye mavitamini A, D, E uye B yakaoma uye, nekudaro , inosanganisirwa mune yakaderera carb chikafu. Tarisa uone mabhenefiti makuru ehutano ezai.

4. Zvinwiwa zvemuriwo

Zvinwiwa zvemuriwo zvakaita semuarumondi, hazelnut kana cashew zvinoonekwa sezvikafu zvakaderera zvecarb nekuti iwo mafuta akanaka, ane shuga shoma uye ane hutano hunobatsira sekudzora shuga yeropa uye kudzivirira kukwegura nguva isati yakwana.

5. Cheeses

Cheeses ayo akakodzera mune yakaderera carb chikafu ndeavo vasina zvinowedzera, iwo anokurudzirwa zvikuru machizi ari mozzarella, brie, cheddar, parmesan, camembert, rennet chizi uye mbudzi chizi.

Cheese chikafu chakazara mu calcium, mapuroteni uye mafuta akanaka, asi nehuremu hwakaderera hwemakabhohaidhiretsi uye anogona kuverengerwa mukudya kwemazuva ese. Tsvaga mamwe mabhenefiti echizi.

6. Ruomba

Hwakajairika ruomba ndeimwe yezvigadzirwa zvemukaka zvinogona kudyiwa pane yakaderera carb chikafu, nekuti inogadzirwa kubva kumukaka mafuta, iri mafuta akanaka, uye ine mabhenefiti sekuchengetedza kushanda kwakakodzera kwehuropi uye kudzivirira kutanga kwemoyo chirwere.

Uye zvakare, ghee butter zvakare chikafu chakaderera checarb nekuti mukuwedzera pakushomeka makabhohaidhiretsi, akapfuma mumafuta akanaka uye haina lactose. Nzwisisa chinonzi ghee butter, ndezvipi zvakanakira uye kuti ungaigadzira sei.

7. Yogati

MaYogurti anokurudzirwa mune yakaderera carb chikafu maYoguriti echiGreek uye echisikigo yogati, nekuti akagadzirwa kubva kumafuta akanaka, akapfuma mucalcium uye mapuroteni, ayo anosimbisa mapfupa uye anokurudzira kuwedzera kwemhasuru.

Uye zvakare, iyo yogati ine mabhenefiti mazhinji senge kudzora ura uye kupa yakawanda calcium kumuviri, kubatsira kudzivirira zvirwere zvakaita se osteoporosis Ona mamwe mabhenefiti eyogati sezvaunogadzirira kumba.

8. Kefir

Kefir chikafu chakaderera checarb, chinogadzirwa kuburikidza nekuviriswa kwemukaka nekefir zviyo, ine yakafanana neiyo yogati uye, kunwa kwayo kune mabhenefiti akati wandei sekubatsira kuchengetedza hutano hwemukati, kuderedza njodzi yezvirwere zvisingaperi uye kugadzirisa immune system Tarisa kuti kefir chii, mabhenefiti uye maitiro ekuzviita.

9. Nyowani kirimu

Nyowani kirimu isina zvekuwedzera chikafu chakaderera checarb chinowanikwa kubva mumukaka mafuta uye, sezvo iine mafuta acids, ine hutano hunobatsira sekupa simba uye kubatsira kukura kwehuropi.

Zvisinei, zvakakosha kuti inodyiwa zvine mwero uye zvinoenderana nezvakakurudzirwa nenyanzvi nekuti chikafu chakapfuma mumafuta.

10. Muriwo

Muriwo wakadai setisi, sipinashi, arugula, cauliflower, asparagus kana broccoli chikafu chakaderera checarb, ndiko kuti, yakaderera makabhohaidhiretsi uye yakafuma nefibre uye mavitamini, nezvakanaka zvakawanda sekubatsira kuchengetedza hutano hwematumbo, kuwedzera kunzwa kwe kuguta uye kudzora mashuga eropa.

Nekudaro, haisi miriwo yese yakaderera carb chikafu, sezvazvinoitika nembatatisi yenguva dzose, iyo ine huwandu hwakawanda hwemakabohydrate uye, nekudaro, inofanirwa kudyiwa zvine mwero.Sarudzo yekumisikidza mbatatisi mbatatisi, iyo kunyange iine makabhohaidhiretsi uye, nekudaro, inofanirwa kudyiwa zvine mwero, yakafuma zvine hutano. Nzwisisa kubatsira kwehutano hwembatatisi uye maitiro ekuzvidya.

11. Zvibereko

Zvibereko zvinoratidzwa mune yakaderera carb chikafu michero mitsva uye ine huwandu hwakaderera hweshuga senge raspberries, bhuruu, sitirobheni, avocado, coconut kana peya, uye zvine hutano zvinobatsira sekudzivirira chirwere cheshuga, kugadzirisa ndangariro nekusimbisa immune system.

Chibereko chikafu chakapfuma mu fiber uye mavitamini, zvisinei, haisi michero yese yakaderera carb chikafu nekuti mamwe ane yakawanda shuga, senge fructose. Izvo zvakakosha kuti udye muchero mune yakasikwa mamiriro uye kwete mumajusi, nekuti rimwe muto rinoda michero yakati wandei, inoenzana neshuga yakawanda.

Pamusoro pezvo, michero yakaita semadomasi, mapurantipandi, magaka, mhiripiri kana zucchini chikafu chakaderera checarb chinogona kudyiwa nguva dzose.

12. Michero yakaomeswa

Michero yakaomeswa senge walnuts, nzungu dzeBrazil, hazelnuts kana maarumondi chikafu chakaderera checarb chakazara nemafuta akanaka, tambo, vhitamini B yakaoma uye zinc uye zvine hutano hwakati wandei sekuvandudza cholesterol, kusimbisa immune system kana kupa simba rakawanda kune muviri.

Nekudaro, ivo vanofanirwa kudyiwa zvine mwero nekuti vane akawanda macalorie. Ona maitiro ekudya michero yakaomeswa pasina kuwana mafuta.

13. Oiri mhandara yemafuta emuorivhi

Oiri maorivhi mafuta akanaka, uye nekudaro inofungidzirwa yakaderera carb chikafu, ichipa mabhenefiti akati wandei kumuviri senge kuchengetedza moyo wemoyo, kudzikisa BP kana kudzora yakaipa cholesterol, inozivikanwa seLDL, uye ropa triglycerides.

Maorivhi anotorwa kubva kumaorivhi uye, mazhinji acho, anoumbwa nemonounataturated fatty acids, iyo ine hutano hwakanyanya iri extra-virgin olive oil, iyo ine isingasviki 0.8 acidity nemafuta emuorivhi inogadzirwa kubva muchinotonhora chando, ndiko kuti , ndiwo mafuta anobuda panosvinwa maorivhi.

Pamusoro pemafuta emuorivhi, kune mamwe mafuta akanaka senge akawedzera mhandara kokonati mafuta kana mamwe mhandara mafuta avocado ayo anowanikwa mune yakaderera carb chikafu. Zvakakosha kuti munhu azive kuti soya, chibage kana mafuta ezuva (sunflower) harina hutano nekuti harisi rechisikirwo uye rinogona kuzvimba muviri.

14. Hupfu hwekokonati

Kokonati furawa yakaderera carb chikafu nekuti ine makabhohaidhiretsi mashoma kana ichienzaniswa nehumwe hupfu, ine mafuta akanaka uye ane fiber yakawanda, ichiwedzera kuguta, ichibatsira kudzora shuga yeropa uye kudzikisa cholesterol yakaipa.

Kunze kwehupfu hwekokonati, humwe hupfu hwakadai sebhanana, buckwheat, michero yakaomeswa, mufarinya kana hupfu hwe chestnut zvinokurudzirwawo mune yakaderera carb chikafu. Nekudaro, kana icho chinangwa chemunhu chiri chekudzikisa huremu, hupfu hunofanira kudyiwa zvine mwero. Tarisa uone kuti chii chinonzi buckwheat, zvinobatsira sei uye kuti ungazvishandisa sei.

15. Mbeu

Sunflower, flaxseed, manhanga, chia kana sesame mbeu dzakanakisa dzakaderera carb chikafu nezvimwe zvakanakira sekubatsira kudzivirira chirwere chemoyo kana kuchengetedza hutano hwemukati, hunogona kudyiwa, semuenzaniso, nechikafu chine yogati yakasikwa kana musaradhi. Dzidza kuti chii mbeu yezuva uye nzira yekuishandisa.

16. Zvinotapira zvakasikwa

Iko kushandiswa kwezvinotapira zvakasikwa senge stevia, xylitol, huchi hwakachena kana coconut shuga sarudzo dzine hutano dzinokutendera kuti utapire chikafu, usashandure huwandu hweshuga yeropa uye hauna macalorie akawanda. Tsvaga gumi nzira dzepanyama dzekutsiva shuga.

17. Mvura, tii nekofi

Mvura, kofi isina kutapira, tii, infusion yemichero kana mvura yakasvinwa zvinwiwa zvakaderera zvecarb izvo zvinobatsira kuchengetedza muviri uine hydrated, kufambisa kugaya uye kugadzirisa kutenderera kweropa.

Kuisa mvura kwakakosha kwazvo pakuita kwakanaka kwemuviri, zvisinei, hazvisi zvese zvinwiwa zvakaderera carb uye, nekudaro, zvakakosha kudzivirira zvinwiwa zvinodhaka zvine shuga nezvinwiwa zvinotapira. Tarisa vhidhiyo yemamwe ekunwa mamwe mvura: