Zadzisa Nhungamiro kune Yakaderera Carb Kudya

Zvemukati

• Hutano mabhenefiti
• Maitiro ekuita iyo Kudya Yakadzika Carb
• Zvibvumirano zvinobvumidzwa
• Chikafu chinotenderwa zvine mwero
• Huwandu hwe makabhohaidhiretsi mune chikafu
• Kudya kwakarambidzwa
• 3-zuva rekudya menyu Yakadzika Carb
• Recipe sarudzoYakadzika Carb
• 1. Zukini noodles
• 2. Sipinachi tortilla
• 3. Madomasi Cherry chakazara
• 4. Strawberry uye jelly yemichero
• Ndiani asingafanire kuita chikafu ichi

Kudya Yakadzika Carb inotsanangurwa neUK Chirwere cheshuga Sangano sekudya uko kune kudzikisira mukushandisa makabhohaidhiretsi, uye isingasvike 130 g yemacronutrient iyi inofanirwa kumedzwa pazuva. Sezvo huwandu uhwu hwe makabhohaidhiretsi anomiririra chete 26% yesimba rinodiwa nemuviri, zvimwe zvese zvinofanirwa kupihwa nekudyiwa kwemafuta akanaka nemapuroteni.

Pamusoro pechikafu ichi, pane chimwewo, chinozivikanwa sekudya kweketogenic, umo huwandu hwemacarhydrate yakamwiwa hwakatove hudiki, huri pakati pegumi nemakumi mashanu negiramu pazuva, izvo zvinoita kuti muviri upinde munzvimbo inozivikanwa se "ketosis", mairi iyo inotanga kushandisa mafuta sosi huru yesimba, panzvimbo yemakabohaidhiretsi. Zvisinei, chikafu ichi chinodzvinyirira uye chinongoratidzwa chete kune mamwe makesi. Zvirinani nzwisisa kuti ketogenic dhayeti yakaita sei uye painogona kuratidzwa.

Kudya Yakadzika Carb inoshanda zvakanyanya kudzikisa huremu nekuti iyo metabolism inotanga kushanda zvirinani nekuwedzera kwemapuroteni uye mafuta akanaka mukudya, zvakare kubatsira kudzikisa kuzvimba kweiyo muviri uye kurwisa kuchengetedza kwemvura. Tarisa uone anoshanda matipi mune inotevera vhidhiyo:

Hutano mabhenefiti

Kutevera kudya Yakadzika Carb inogona kuunza hutano hwakawanda hwakadai se:

• Kupa satiety yakakura, nekuti kuwedzera mukushandisa kwemapuroteni nemafuta kunobvisa nzara kwenguva yakareba;
• Chengetedza uye chengetedza cholesterol uye triglyceride mazinga, pamwe nekuwedzera cholesterol yakanaka yeHDL, ichideredza njodzi yehosha yemoyo;
• Batsira kudzora chirwere cheshuga yekugadzirisa muyero weshuga muropa;
• Kuvandudza ura, nekuti iine zvekudya zvine fiber yakawanda;
• Farira uremu, nekuda kwekudzikiswa kwemacalorie, kuwedzera muhuwandu hwefibre uye glycemic control;
• Kurwisa kuchengetedza kwemvura, nekumutsa kugadzirwa kweweti, kubvisa huwandu hwemvura hwakaunganidzwa mumuviri.

Nekudaro, kuita kuti rudzi urwu rwekudya ruchengeteke zvakakosha kuti uve nhungamiro kubva kune anoona nezvechikafu, nekuti kuverenga kwehydrohydrate kunosiyana zvichienderana nezvinodiwa nemunhu wega uye nhoroondo yavo. Uye zvakare, wezvehutano anokwanisa zvakare kubatsira kucheresa huwandu hwe makabhohaidhiretsi aripo mune chimwe nechimwe chikafu, kuti asapfuure muganho wezuva nezuva wakagadzwa.

Maitiro ekuita iyo Kudya Yakadzika Carb

Kugadzira chikafu Yakadzika carb, kunyanya akareruka makabhohaidhiretsi anofanirwa kubviswa kubva mukudya, senge shuga, furawa yakanatswa, zvinwiwa nezvinwiwa. Uye zvakare, uye zvichienderana nehuwandu hwe makabhohaidhiretsi iwe auri kuyedza kunongedza, zvinogona zvakare kudikanwa kudzora kudyiwa kweakaomesesa makabhohaidhiretsi, senge chingwa, oats, mupunga kana pasita, semuenzaniso.

Huwandu hwehydrohydrate hunofanirwa kubviswa kubva mukudya hunosiyana zvichienderana nemetabolism yeumwe neumwe. Kudya "kwakajairika" kunowanzo kuve kwakazara makabhohaidhiretsi, kusanganisira anenge 250 g zuva nezuva, uye nekuda kwechikonzero ichocho, chikafu Yakadzika Carb inofanirwa kuitwa zvishoma nezvishoma, kuitira kuti muviri ujairire uye mhedzisiro senge kutemwa nemusoro, dzungu kana kushanduka kwemanzwiro hazvioneke.

Izvo zvakakosha kuti kana uchigadzira chikafu ichi, 3 yakakosha yekudya uye 2 zvidyiwa zvinodyiwa, kubvumira kudyiwa kwezvidiki zvidimbu zvechikafu zuva rese, kudzikisira kunzwa kwenzara. Izvi zvinotapira zvinofanirwa kusanganisira mazai, chizi, nzungu, avocado uye coconut, semuenzaniso. Kudya kwemasikati uye kwemanheru kunofanirwa kuve kwakapfuma musaladi, mapuroteni uye maorivhi, uye inogona kunge iine mahydrohydrate mashoma. Ona zvekudya zvekudya Yakadzika Carb.

Tarisa uone vhidhiyo pazasi kuti uwane chikafu chechingwa Yakadzika Carb iyo inogona kuverengerwa muhupenyu hwezuva nezuva:

Zvibvumirano zvinobvumidzwa

Zvikafu zvinobvumidzwa mukudya Yakadzika Carb vari:

• Zvibereko nemiriwo muzvidiki zvidiki, zviri nani mbishi, ine ganda uye bagasse, kuwedzera huwandu hwefibre uye kugadzirisa kunzwa kwekuguta;
• Nyama yakasendama, kunyanya huku kana turkey, isina ganda;
• Hove, kunyanya idzo dzakakora salmon, tuna, trout kana sardines;
• Mazai nechizi;
• Maorivhi, mafuta ekokonati uye bota;
• Nutsu, maarumondi, nzungu, nzungu dzeBrazil nenzungu;
• Mbeu zvakajairika, senge chia, flaxseed, sunflower uye sesame;
• Kofi uye tii isina shuga.

Panyaya yechizi, mukaka uye yogati zvakakosha kudzora huwandu nenzira kwayo. Mukaka unogona kutsiviwa nekokonati kana mukaka weamondi, uyo zvine makabhohaidhiretsi ari pasi zvakanyanya. Izvo zvakakoshawo kutevedzera kudya Yakadzika Carb ne2 kusvika ku3 litita emvura pazuva.

Chikafu chinotenderwa zvine mwero

Zvimwe zvekudya zvine huwandu hwakaenzana hwemakabohydrate ayo, zvinoenderana nechinangwa chezuva nezuva chehydrohydrate, anogona kana anogona kusabatanidzwa mukudya. Mimwe mienzaniso inosanganisira nyemba, mbatatisi, mupunga, mbambaira, mbambaira, chingwa chezviyo uye manhanga.

Kazhinji, vanhu vanoita zvemuviri nguva dzose vanokomberedza mamwe makabhohaidhiretsi mune chikafu, vasina kurema zviri nyore.

Huwandu hwe makabhohaidhiretsi mune chikafu

Iyi inotevera tafura inonyora zvimwe zvekudya uye yavo makabhohaidhireti zvemukati pa100 g:

Ona imwe rondedzero yezvikafu zvakapfuma mumahydrohydrate.

Kudya kwakarambidzwa

Mune chikafu ichi zvakakosha kudzivirira zvese chikafu zvine huwandu hwakawanda hwe makabhohaidhiretsi. Nekudaro, yakanaka sarudzo ndeye kubvunza chikafu chikafu usati wadya. Nekudaro, mimwe mienzaniso yemhando dzechikafu chinofanirwa kudzivirirwa ndeichi:

• Shuga: zvinosanganisira zvekudya zvakaita sezvinwiwa, zvinwiwa zvemichero zvine maindasitiri, zvinotapira, zviwitsi, ice cream, makeke nemakuki;
• Mafura: gorosi, bhari kana rye, uye zvekudya zvakaita sechingwa, mabhisikiti, tudyo, mbiriso;
• Trans mafuta: mumapepa embatatisi, chikafu chakaomeswa nechando uye majarini;
• Nyama dzakagadziriswa: ham, turkey chipfuva, soseji, soseji, salami, mortadella, bhekoni;
• Vamwe: chena mupunga, chena pasta, farofa, tapioca uye couscous.

Nekudaro, zano rakakosha kuyedza kudzivirira ese marudzi emhando yezvigadzirwa zvemaindasitiri, sezvo achiwanzo kuve neakanyanya macarhydrate, achipa sarudzo kune zvakasikwa zvigadzirwa nemiriwo mitsva.

3-zuva rekudya menyu Yakadzika Carb

Iyi tafura inotevera inoratidza muenzaniso we3-mazuva ekudya menyuYakadzika Carb:

Mari inosanganisirwa mumenu inofanirwa kusiyana zvichienderana nezera, bonde, padanho rekurovedza muviri uye nhoroondo yezvirwere. Nechikonzero ichi, chakanakira kugara uchibvunza chiremba wezvehutano kuitira kuti kuongororwa kwakazara uye chirongwa chezvehutano chinoenderana nezvinodiwa nemunhu mumwe nemumwe zviitwe.

Ona mienzaniso yeLow Carb mangwanani emangwanani kuti uise mukudya.

Recipe sarudzoYakadzika Carb

Mimwe nzira yekubikisa iyo inogona kuverengerwa mukudya Yakadzika Carb vari:

1. Zukini noodles

100-gramu inoshambadza pasita iyi ine 59 macalorie, 1.1 g yeprotein, 5 g yemafuta uye 3 g yemakabohydrate.

Zvinoshandiswa
• 1 zucchini diki rakatemwa kuita matete matete
• 1 teaspoon yemafuta ekokonati kana maorivhi
• Gungwa munyu uye chitsva pasi pevhu mhiripiri, kuravira

Kugadzirira modhi

Sunga zukini muhurefu hwayo muchimiro chepaghetti-mhando pasita. Kune zvakare akakosha masiki anocheka miriwo muchimiro che spaghetti. Mune pani yekutsvaira, pisa mafuta ekokonati kana maorivhi uye isa mitsetse zucchini. Saute kwemaminitsi mashanu kana kusvika zucchini yatanga kunyevenuka. Nyaya nemunyu, gariki uye mhiripiri nhema. Bvisa kupisa uye wedzera nyama inodiwa uye tomato kana pesto muto.

2. Sipinachi tortilla

Iyo gramu makumi masere inoshumirwa (¼ yetortilla) inopa angangoita 107 macalorie, 4 g yeprotein, 9 g yemafuta uye 2.5 g yemakabohydrate.

Zvinoshandiswa

• 550 g yesipinashi kana chard mashizha;
• 4 zvisina kurohwa mazai machena;
• Onion hanyanisi yakatemwa;
• 1 spoon yeichi chives;
• Pini yemunyu uye mhiripiri;
• Oiri.

Kugadzirira modhi

Isa mashizha espinashi mupani yekutsvaira, kufukidza uye chengeta pane kupisa kwechiremba kusvikira voda, vachifumura uye vachikurudzira nguva nenguva. Wobva wabvisa kubva pamoto uye regai vamire kwemaminetsi mashoma mundiro.

Mukapu imwe chete, isa mafuta emuorivhi, hanyanisi, chives, munyu uye mhiripiri, uye rega hanyanisi ibike kusvikira igoridhe zvishoma. Wobva wawedzera mazai machena nespinashi, uchibvumira kubika kwemimwe maminetsi mashanu, kusvikira iyo tortilla iri yegoridhe pasi. Dzosera iyo tortilla uye gadzirira imwe maminetsi mashanu kune rimwe divi.

3. Madomasi Cherry chakazara

Kushumirwa kwemadomasi mana Cherry (65 g) ane anenge 106 macalorie, 5 g eprotein, 6 g emafuta uye 5 g yemakabohydrate.

Zvinoshandiswa

• 400 g yemadomasi Cherry (24 madomasi approx.);
• 8 mashupuni (150 g) yembudzi chizi;
• 2 tablespoons emafuta emuorivhi;
• 1 clove yegariki yakapwanyika;
• Munyu uye chena mhiripiri kuravira;
• 6 basil mashizha (kuisa ndiro)

Kugadzirira modhi

Geza madomasi wozocheka kavharo padiki kumusoro, bvisa pulp kubva mukati uchishandisa kapuni kadiki uye uchenjere kuti usaboora madomasi. Stuff madomasi nembudzi chizi.

Mune mudziyo wakasiyana, sanganisa mafuta negariki, munyu uye mhiripiri uye woisa pamusoro pemadomasi. Ndiro ine basil mashizha akachekwa kuita zvidimbu.

4. Strawberry uye jelly yemichero

Chikamu cheiyo gelatin ine inenge 90 g (1/3 mukombe) ine angangoita gumi nematanhatu macalorie, 1.4 g yeprotein, 0 g yemafuta uye 4 g yemakabohydrate.

Zvisungo (zve7 servings)

• ½ mukombe weswiti akachekwa;
• ¼ apple yakatemwa;
• ¼ minced peya;
• 1 kapu yemvura inopisa;
• 1 yakasvibira sitirobheni gelatin sachet (unsweetened)
• ½ mukombe wemvura inotonhora.

Kugadzirira modhi

Isa gelatin poda mumudziyo uye wozora mukombe wemvura inopisa pamusoro. Mutsa kusvikira hupfu hwanyungudika zvobva zvawedzera mvura inotonhora. Pakupedzisira, isa muchero muzasi megirazi mugaba uye wobva wawedzera iyo gelatin pamusoro pemuchero. Tora kune firiji kuti utonhorere kusvika yagwinyisa.

Ndiani asingafanire kuita chikafu ichi

Kudya uku hakufanirwe kuitwa nevakadzi vane nhumbu kana kuyamwisa, pamwe nevana kana vachiri kuyaruka, sezvavanenge vachikura. Uye zvakare, vakweguru uye vanhu vane matambudziko eitsvo kana echiropa vanofanirwawo kudzivirira kuita rudzi urwu rwekudya, vachigara vachitevera chikafu chakagadzirwa nachiremba wezvekudya.