Chimwe Chikonzero Chekuchera Kwakaderera-Carb Kudya

Zvemukati

• Ongororo ye

Vazhinji vevatengi vangu vanonditumira madhayari avo echikafu mazuva ese, mavasingangorekodha izvo uye zvakadii zvavanodya, asiwo nzara yavo uye kuzara ratings uye manzwiro avanoita pamberi, panguva, uye mushure mekudya. Kwemakore ndaona maitiro. Kucheka kwekucheka carb (kunyangwe yangu kurudziro yekusanganisira chaiwo zvikamu zve "zvakanaka" carbs), zvinoguma mune mamwe asingafadzi mhedzisiro. Ndinoona zvinyorwa zvemumagazini senge, zvinyowani, zvinotsamwisa, zvinodedera, kuora moyo, kushushikana, uye mishumo yekushuvira kwakanyanya kwezvikafu zvakarambidzwa. Zvino, chidzidzo chitsva zvakare chinoratidza kuti kudya kwakaderera kwecarb hakuna hutano hwakakwana.

Yegore 25 yekuSweden kudzidza kwakaburitswa muna Nutrition Zvinyorwa, akawana kuti switch kune yakakurumbira yakaderera carb chikafu yaifananidzwa nekukwira kwemazinga echolesterol. Uye zvakare, huwandu hwemuviri indices, kana maBMI, akaenderera nekuwedzera pamusoro pechina chezana ramakore, zvisinei nezvekudya. Zvechokwadi haisi yose yakaderera carb kudya inogadzirwa yakaenzana; ndokuti, saradhi yemubindu yakarongedzwa nesalmoni ine hutano hwakanyanya kupfuura nyama yakabikwa muto. Asi mumaonero angu, kuwana carbs kurudyi kune zvese zviri zviviri huwandu uye mhando.

Carbohydrate ndiyo sosi inoshanda zvakanyanya yemafuta emasero emuviri wako, pamwe ndosaka akawandisa muzvisikwa (zviyo, bhinzi, michero, mavegi). Ndicho chikonzero nei miviri yedu ichikwanisa kuunganidza carbs muropa redu uye mhasuru kuti ishande sesimba "piggy banks" inonzi glycogen. Kana iwe ukadya zvakawandisa carbs, kupfuura ayo maseru ako anoda peturu uye kupfuura ayo ako "piggy mabhangi" anogona kubata, iyo yakasara inoenda kune mafuta maseru. Asi kucheka kumashure zvakawandisa kunomanikidza maseru ako kukwikwidza kutsvaga mafuta uye nekurasa muviri wako kubva pachiyero.

Iyo inotapira nzvimbo, kwete yakanyanyisa, kwete yakawandisa, ndeye zvese nezve zvikamu uye zviyero. Pakudya kwemangwanani uye zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekudya zvekunwa ini ndinokurudzira kusanganisa michero mitsva nezvikamu zvine mutsindo zvezviyo zvakakwana, pamwe neprotein yakaonda, mafuta akanaka, uye mwaka wechisikigo. Pakudya kwemasikati uye kudya kwemanheru, shandisa nzira imwe chete asi nekupa zvakawanda zvemiriwo kwete muchero. Heino muenzaniso wekudya kwakaringana kwezuva rekudya:

Kudya kwemangwanani

Chidimbu chimwe chezana muzana muzana chingwa chezviyo chakapararira neamondi bhotoro, pamwe nechitsama chemuchero mutsva-wemwaka, uye latte inogadzirwa ne organic skim kana isina-mukaka wemukaka uye dash yesinamoni.

Kwekudya kwemasikati

Yakakura gadheni saladhi yakashongedzerwa nekatsanga kadiki wechibage chakakangwa, bhinzi dema, sliced ​​avocado, uye zvinwiwa senge nyowani yakasvinwa lime, cilantro, uye mhiripiri nhema yakatsemuka.

Snack

Zvibereko zvitsva zvakakanyiwa neyakabikwa, chilled red quinoa kana oats yakakangwa, organic nonfat Greek yogati kana imwe isina mukaka, nzungu dzakachekwa, uye ginger nyowani kana mint.

Kudya kwemanheru

Miriwo yakasiyana-siyana yakabikwa mumafuta emuorivhi akawedzerwa, garlic, nemishonga yakakandwa neprotein yakaonda se shrimp kana cannellini bhinzi uye chidimbu chidiki che100 muzana yakazara zviyo pasta.

Kusanganisira zvikamu zvinonzwisisika zvemacarbs akanaka, sekudya zviri pamusoro, zvinopa mafuta akakwana kuti akubatsire kunzwa uine simba asi kwete zvakakwana kudyisa masero ako emafuta. Uye hongu, unogona kunyange kudurura mafuta emuviri nekudya nenzira iyi. Vatengi vangu vanoedza kuvacheka zvachose zvinonzwisisika kusiya kana kuwedzera binge vanodya uye vosimudzira kuwana zvese, kana kupfuura, zvehuremu hwavanorasikirwa. Asi kurova chiyero zano raunogona kurarama naro.

Iwe unonzwa sei nezve carbs, yakaderera, yakakwira, yakanaka, yakaipa? Ndokumbira utumire pfungwa dzako kuna @cynthiasass uye @Shape_Magazine

Cynthia Sass inyanzvi yezvekudya yakanyoreswa ine madhigirii e master mune zvese zvinovaka muviri sainzi uye hutano hweveruzhinji. Kazhinji anoonekwa paTV yenyika, iye SHAPE anopa mupepeti uye mupi wezano kuNew York Ranger neTampa Bay Rays. Mutengesi wake wekupedzisira weNew York Times ndiye S.A.S.S! Pachako Slim: Kunda Kushuva, Donhedza Pounds uye Kurasa Inches.

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