Maitiro Ekudya Kwakaderera-Carb seMuriwo kana Vegan

Zvemukati

• Nei Yakadzika-Carb?
• Mhando dzakasiyana dzeVarimi
• Dairy Zvigadzirwa uye Mazai Akadzika muCarbs
• Yakadzika-Carb Inoshamwaridza Kudyara Chikafu (Kune Vaviri Varimi uye Vegans)
• Yakawanda Sei Carbs Unofanira Kudya?
• Yekuenzanisira Menyu Yeakadzika-Carb Vezvinomera Kudya
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Tora Meseji Yekumba

Kucheka kumashure pa carbs hakusi kwakaomarara.

Ingoitsiva shuga nesitashi mune chako chikafu nemuriwo, nyama, hove, mazai, nzungu uye mafuta.

Inotaridzika kunge yakatwasuka, kunze kwekunge haudye nyama.

Kudya kwakajairika-kwakadzika-carb kunovimba zvakanyanya nenyama, izvo zvinoita kuti zvive zvisina kukodzera kune varimi.

Zvisinei, izvi hazvidi kuti zvive zvakadaro.

Wese munhu anogona kuteedzera yakaderera-carb chikafu, kunyangwe varimi uye mavegans.

Ichi chinyorwa chinokuratidza maitiro ekuzviita.

Nei Yakadzika-Carb?

Mumakore gumi nemaviri apfuura, angangoita 23 zvidzidzo zvakaratidza kuti kudya kwakaderera-carb kunogona kukubatsira kurasikirwa nehuremu (pasina kuverenga calori).

Chimwe chezvikonzero chikuru ndechekuti idzi dhayeti dzinogona kudzikisira chishuwo, dzichiita kuti udye mashoma macalorie pasina kuita nekuziva edza kudya zvishoma (,).

Kudya kwakaderera-carb kunovandudza hutano mune dzimwe nzira.

Iwo anoshanda kwazvo pakuderedza zvinokuvadza dumbu mafuta, uye anowanzo kudzora triglycerides uye kusimudza HDL (iyo "yakanaka") cholesterol zvakanyanya. Ivo zvakare vanowanzo kudzikisa BP uye shuga zveropa (3,,,,).

Kunyangwe kudya kwakaderera-carb kusingakoshi kune wese munhu, vanogona kuve nehutano hwakakosha mabhenefiti kune vanhu vanhu vane kufutisa, metabolic syndrome, mhando 2 chirwere cheshuga uye zvimwe zvetsinga kusagadzikana.

Kudya kwakaderera-carb vegan kunogona kuve kune hutano zvakare. Zvidzidzo paeco-atkins (vegan, 26% yemakoriyori se carbs) zvakaratidza kuti chikafu chakadai chine hutano pane chikafu chinogara chine mafuta mashoma, pamwe neakaderera-mafuta ezvirimwa ezvirimwa (, 9).

Mhando dzakasiyana dzeVarimi

Kune akatiwandei akasiyana marudzi evanodya nyama. Hapana kana mumwe wavo anodya nyama kana hove.

Mhando mbiri dzinojairika ndeye lacto-ovo zvinomera uye vegans.

Lacto-ovo zvinomera (kana kungoti "varimi") vanodya zvigadzirwa zvemukaka nemazai, asi vegans havadye chero chikafu chinogadzirwa nemhuka.

Dairy Zvigadzirwa uye Mazai Akadzika muCarbs

Mazai uye zvigadzirwa zvemukaka, zvisina kuwedzerwa shuga, zvakaderera muma carbs, asi zvakakwirira mune zvese mapuroteni nemafuta. Kune vembiri (kwete vegans), ivo vakakwana kune yakaderera-carb chikafu.

• Mazai: Iine chete maronda akawandisa e carbs. Sarudza mafuro, omega-3-akafumiswa kana emahara-emazai mazai kana uchikwanisa.
• Yogati, yogati yechiGreek uye kefir: Sarudza unsweetened, akazara-mafuta mavhezheni. Tsvaga iwo ane tsika dzekugara kune imwezve probiotic inobatsira.
• Grass-fed butter: Bhata kubva kumombe dzakadyiwa nehuswa zvine hutano, uye zvakanaka mukuenzanisira pane yakaderera-carb chikafu.
• Cheese: Yakanyanya kudya-dense uye inonaka, uye inogona kushandiswa mune ese marudzi ekubikisa.

Izvi zvekudya zvakare zvakapfuma muvhitamini B12, iyo isingawanikwe mune zvekudya zvezvirimwa. Vezvirimwa vanogona kuwana zvese B12 zvavanoda kubva kune izvi zvekudya, nepo vegans dzichida kuwedzera.

Yakadzika-Carb Inoshamwaridza Kudyara Chikafu (Kune Vaviri Varimi uye Vegans)

Iko kune chaiko kwakakura kwakasiyana-siyana kwakaderera-carb chikafu kubva kumiti.

Zvizhinji zvezvikafu izvi zvakare zvine mapuroteni uye mafuta.

• Muriwo: Miriwo yakawanda yakaderera muma carbs. Izvi zvinosanganisira madomasi, hanyanisi, cauliflower, biringanya, bhero mhiripiri, broccoli neBrussels zvinomera.
• Zvibereko: Ma berries senge mahabhurosi uye mabhuruu anogona kudyiwa pane yakaderera-carb chikafu. Zvichienderana nekuti mangani ma carbs aunoda kudya, mimwe michero inogona kugamuchirwa futi.
• Zvibereko zvine mafuta: Avocado nemiorivhi zvine hutano hwakasimba. Ivo vakaderera muma carbs asi vane mafuta mazhinji.
• Nuts uye mbeu: Nutsu nembeu zvakaderera muma carbs, asi zvine mapuroteni uye mafuta. Izvi zvinosanganisira maamondi, walnuts, macadamia nzungu, nzungu uye manhanga mbeu.
• Soy: Zvikafu senge tofu uye tempeh zvine mapuroteni uye mafuta, asi zvakaderera muma carbs. Izvi zvinoita kuti vagamuchirwe pane yakaderera-carb miriwo / vegan chikafu.
• Mbesa: Dzimwe nyemba, dzinosanganisira bhinzi dzegirinhi, pizi nhiyo nezvimwe.
• Mafuta ane hutano: Yakawedzera mhandara yemafuta emuorivhi, mafuta avocado uye coconut mafuta.
• Chia mbeu: Mazhinji ema carbs ari mu chia mhodzi ndeaya fiber, saka angangoita ese anoshandiswa macalorie maari anobva kumaprotein nemafuta.
• Chokoreti yakasviba: Kana iwe ukasarudza chokoreti yakasviba ine yakakwira (70-85% +) cocoa zvemukati, ipapo ichave yakaderera muma carbs asi akakwirira mumafuta.

Yakawanda Sei Carbs Unofanira Kudya?

Iko hakuna kududzirwa kwakamisikidzwa kweizvo chaizvo zvinorehwa ne "low carb".

Izvo zvakakosha kuyedza uye kuona nzira yekufananidza yako carb inodya kune ako wega zvinangwa uye zvaunofarira.

Izvo zvataurwa, izvi zvinongedzo zvine musoro:

• 100-150 magiramu pazuva: Iyi inzvimbo yakanaka yekuchengetedza, uye yakanaka kune vanhu vanoita zvakanyanya.
• 50-100 gramu pazuva: Izvi zvinofanirwa kutungamira kune otomatiki uremu, uye yakanaka yekuchengetedza renji kune vanhu vasingarovedze zvakanyanya.
• 20-50 gramu pazuva: Uine carb inodya yakaderera iyi, iwe unofanirwa kurasikirwa uremu nekukurumidza usina kuona nzara yakawanda. Iyi carb renji inofanira kukuisa iwe ketosis.

Vezvirimwa vanogona nyore kupinda munzvimbo yakadzikira, asi chikafu chakadai chingave chisingaite kune vegans. Iyo 100-150 gramu renji yaizokodzera zvakanyanya vegans.

Zvinokurudzirwa kushandisa chikafu chekudya (seCron-o-mita) kwemazuva kana mavhiki mashoma iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge

Yekuenzanisira Menyu Yeakadzika-Carb Vezvinomera Kudya

Iyi iimwe-vhiki svumbunuro yemenu yezvinomera (kwete vegan) chikafu chiri pasi mu carbs.

Iwe unogona kugadzirisa izvi zvichibva pane zvako zvaunoda uye zvaunofarira.

Muvhuro

• Kudya kwemangwanani: Mazai nemiriwo, zvakakangwa mumafuta emuorivhi.
• Kwekudya kwemasikati: Chine bhinzi saradhi nemafuta emuorivhi, uye chitsama nzungu.
• Kudya kwemanheru: Cheesy kolifulawa kubheka (gratin) ne broccoli uye tofu.

Chipiri

• Kudya kwemangwanani: Yazara mafuta yoghurt nema berries.
• Kwekudya kwemasikati: Leftover kolifulawa kubheka kubva husiku hwapfuura.
• Kudya kwemanheru: Yakabikwa portabello howa, ine miriwo yakasungwa uye avocado.

Chitatu

• Kudya kwemangwanani: Smoothie ine mukaka wekokonati uye bhuruu.
• Kwekudya kwemasikati: Karoti uye cucumber inonamira nehummus dip, uye chitsama nzungu.
• Kudya kwemanheru: Tempeh inomhanyisa fry, ine nzungu dzemakwenzi uye miriwo.

China

• Kudya kwemangwanani: Omelet nemiriwo, yakakangwa mumafuta emuorivhi.
• Kwekudya kwemasikati: Leftover inomutsa fry kubva pakudya kwemanheru husiku hwapfuura.
• Kudya kwemanheru: Chill nyemba nekirimu yakasviba, chizi uye salsa.

Chishanu

• Kudya kwemangwanani: Yazara mafuta yoghurt nema berries.
• Kwekudya kwemasikati: Mashizha ane mashizha uye mazai akaomeswa ane mamwe maorivhi uye mashoma enzungu.
• Kudya kwemanheru: Feta chizi saladhi ine manhanga mbeu uye macadamia makungu, akadonhedzwa nemafuta emuorivhi.

Mugovera

• Kudya kwemangwanani: Mazai akaomeswa ane bhinzi dzakabikwa uye avocado.
• Kwekudya kwemasikati: Karoti uye cucumber inonamira nehummus dip, uye chitsama nzungu.
• Kudya kwemanheru: Shiraplant moussaka.

Svondo

• Kudya kwemangwanani: Strawberry Smoothie ine yakazara-mafuta yogati uye nzungu.
• Kwekudya kwemasikati: Leftover moussaka kubva husiku hwapfuura.
• Kudya kwemanheru: Asparagus, sipinashi uye feta quiche (ine kana isina zai).

Iwe unogona kuwana akawanda anonaka akaderera-carb vegan mapikicha pane ino saiti.

Uyezve, pane huwandu hwakawanda hwemahara mapikicha anowanikwa pane internet. Edza kutaipa "low carb vegetarian recipes" kana "low carb vegan recipes" muGoogle.

Kune zvakare mabhuku ekubika anowanikwa ayo akatsaurirwa kune yakaderera-carb uye kudyara-kwakavakirwa kudya.

Tora Meseji Yekumba

Kune zvakawanda zvinonaka zvekudya zvemiti zvakaderera muma carbs, asi zvakakora mumafuta uye mapuroteni.

Zviripachena, iwe haufanire kunge uri nyama inodya kuti uwane zvibereko zvekudya kwakaderera-carb.