Zvishoma zvehydrohydrate zvekudya (zvine menyu)
Zvemukati
- Zvibereko zvakaderera-makabhohaidhiretsi nemiriwo
- Chikafu chakakwira mumapuroteni uye chakaderera mumahydrohydrate
- Chikafu chakazara mumafuta uye chakaderera mumahydrohydrate
- Yakaderera carb menyu
Chikafu chakakosha chehydrohydrate mapuroteni akaita sehuku nemazai, uye mafuta akaita sebhata nemafuta emuorivhi. Pamusoro pezvekudya izvi panewo michero nemiriwo yakaderera mumahydrohydrate uye ayo anowanzo shandiswa mukudya kudzikisira huremu, zvakaita semastrawberry, mablackberries, manhanga uye biringanya.
Carbohydrate macronutrient ayo aripo mune akati wandei zvekudya zvakasikwa, zvisinei anogona zvakare kuwedzerwa mune zvimwe zvine zvigadzirwa uye zvakanatswa, uye kana zvikadyiwa zvakawandisa zvinogona kukonzera kurema.
Nekudaro, zvakakosha kuti uzive kuti nderupi rudzi rwehydrohydrate yaunosarudza uye mumarii yekushandisa, nekuti chikafu ichi chakakosha kupa simba kumuviri uye kusavapo kwayo kungave kwakabatana nemusoro, kushushikana, kunetseka kuisa pfungwa uye mweya unonhuwirira.
Zvibereko zvakaderera-makabhohaidhiretsi nemiriwo
Zvibereko zvakaderera-makabhohaidhiretsi nemiriwo ndeizvi:
- Zucchini, chard, watercress, lettuce, asparagus, eggplant, broccoli, karoti, chicory, kabichi, cauliflower, sipinashi, turnip, magaka, manhanga uye madomasi;
- Avocado, mastrawberry, raspibheri, bheribheri, bhurubheri, pichisi, cherry, plamu, coconut uye ndimu.
Kunze kwemichero nemiriwo, zvinwiwa senge tii nekofi isina shuga zvakadzikawo muma makabhohaidhiretsi uye zvinogona kushandiswa muzvikafu kudzikisa huremu.
Izvo zvakanaka ndezvekusanganisa chikafu chine makabhohaidhiretsi asi zvakare akapfuma nefibre, sezvinoitika nechingwa, oats uye mupunga wakasviba, semuenzaniso, sezvavanowedzera kunzwa kwekuguta, zvichiita kuti zvikwanise kudzikisira zvikamu zvezvikafu zvinodyiwa. Heano maitiro ekudya yakaderera-carb chikafu.
Chikafu chakakwira mumapuroteni uye chakaderera mumahydrohydrate
Chikafu chakaderera mumakabhohydrate uye chakakwira mapuroteni nyama, huku, hove, mazai, cheeses uye yogati echisikigo. Nyama, hove nemazai chikafu chisina magiramu emakabhohaidhiretsi mukuumbwa kwadzo, nepo mukaka nemidziyo yawo uine makabhohaidhiretsi muzvishoma Ona zvese zvine mapuroteni-akapfuma zvekudya.
Chikafu chakazara mumafuta uye chakaderera mumahydrohydrate
Chikafu chakaderera mumakabhohydrate uye chakakora mumafuta ndeyemuriwo maoiri, senge soya, chibage uye mafuta ezuva, mafuta omuorivhi, ruomba, maorivhi, muto wakasviba, mhodzi dzakaita sechia, sesame nemafuta eflakisi, nembeu dzemafuta, dzakadai secnutnut, nzungu, nzungu uye maamondi, pamwe chete nemakirimu akagadzirwa nemichero iyi. Mukaka uye chizi zvakare zvine mafuta mazhinji, asi nepo mukaka uchinge uine makabhohaidhiretsi mukuumbwa kwawo, cheeses kazhinji hadzina kana kabohydrate.
Izvo zvakakosha kuti urangarire kuti chikafu senge bacon, sausage, sausage, ham uye bologna zvakare akadzika mumakabohydrate uye ane mafuta mazhinji, asi nekuti ane mafuta akawanda akazara uye ekuchengetedza zvigadzirwa, anofanirwa kudzivirirwa mukudya.
Yakaderera carb menyu
Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu-inogona kushandiswa muzvikafu zvakaderera mumahydrohydrate:
| Chikafu | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | 1 mukombe weiyo yoghurt yogati + 1 peach yakagurwa kuita zvidimbu + 1 kapuni yembeu dzechia | 1 kapu yekofi + 1 pancake (yakagadzirirwa neupfu hwealmond, sinamoni uye zai) nekocoa cream | 1 girazi remonamoni isina kunyorerwa + 2 mazai akachekwa neicicotta cream |
| Kudya kwemangwanani | 1 mukombe wemashirobheri + 1 kapuni yeoat bran | 1 puramu + 5 nzungu | 1 girazi reavocado smoothie rakagadzirwa nemon uye mukaka wekokonati |
| Lunch kudya kwemanheru | 1 chicken steak muhovheni pamwe nemadomasi muto unoperekedzwa ne2 / 2 mukombe wemanhanga puree uye lettuce saladi ine arugula uye hanyanisi, yakarungwa ne 1 teaspoon yemafuta emuorivhi | Zucchini noodles ane 4 mashupuni enyama minced uye pesto muto | 1 yakakangwa turkey steak inoperekedzwa ne 1/2 mukombe weholiflower mupunga uye yakabikwa eggplant uye karoti saradhi yakaiswa mumafuta emuorivhi |
| Manheru masikati | 1 chidimbu chechingwa chebhuruu chakashambiswa ne1 chidimbu chechena chizi + 1 mukombe weusina girini tii | 1 mukombe weiyo yoghurt yakajeka ne1 / 2 yakatemwa bhanana + 1 teaspoon yembeu dzechia | 1 zai rakabikwa + 4 zvimedu zveavocado + 2 toast yese |
Huwandu hunosanganisirwa mumenu hunosiyana zvichienderana nezera, murume kana murume, chiitiko chemuviri uye kuti munhu wacho ane chero chirwere chakabatana here kana kuti kwete. Naizvozvo, zvakakosha kuti utsvage rairo yezvekudya zvinovaka muviri kuti paitwe ongororo izere uye chirongwa chezvehutano chinoenderana nezvinodiwa nemunhu wacho chingaratidzwe.
Uye zvakare, kukurudzira kurasikirwa nekurema, pamusoro pekudzikisa huwandu hwe makabhohaidhiretsi anodyiwa, zvakakoshawo kuti utange kurovedza muviri nguva dzose kubatsira kupisa mafuta akawandisa akaunganidzwa mumuviri.
Tarisa uone inotevera vhidhiyo kune mamwe matipi pane yakaderera-carb chikafu:
Tarisa uone aya matipi uye akawanda akawanda mune inotevera vhidhiyo:
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