7 White Chikafu - uye Chii Chaunodya Panzvimbo

Zvemukati

• 1. Chingwa chena
• Kuchinja kwehutano: chingwa chezviyo chakazara
• 2. Muchena pasta
• Hupenyu hwakachinjika: yakazara zviyo pasta
• 3. Mucheka muchena
• Kuchinja kwehutano: mupunga wakasviba
• 4. Shuga chena
• Kuchinja kwehutano: michero
• 5. Munyu
• Kuchinja kwehutano: mavara ane mavara uye zvinonhuwira
• 6. Mbatata chena
• Kuchinja kwehutano: miriwo yakajeka
• 7. Mafuta-akavakirwa mafuta
• Hutano hwakachinjika: mafuta-akavakirwa mafuta
• Zvimwe zvekudya zvichena zvine hutano
• Chinokosha

Iyo No White Chikafu Chikafu, inozivikanwawo seNo White Kudya, inzira yekudyira yakavambwa pane fungidziro yekuti kubvisa zvakagadzirwa zvichena-zvine chikafu kubva pane chako chikafu kunogona kukubatsira iwe kurasikirwa uremu uye nekuvandudza yako shuga yeropa kudzora.

Vatsigiri vanosimbisa kuti chikafu chena chakawanda hachina hutano, sekuwanda kwachakagadzirwa zvakanyanya, chakakwirira muma carbs, uye chine mashoma zvinovaka muviri kupfuura avo vane mavara ane mavara.

Nekudaro, nekubvisa chikafu chichena mundiro yako, iwe unonzi unozviisa wega kune chikafu chinopa hutano chinosimudzira kuonda uye kudzorera shuga yeropa.

Nyanzvi zhinji dzehutano dzinogona kubvuma kuti kuvakira sarudzo dzako dzekudya zvakanyanya pavara rwechikafu inzira yakapfupikiswa yekuwana kudya kwakanaka.

Nekudaro, chirongwa ichi chezvekudya chinogona kunge chiine hunhu, kunyanya kana zvichikubatsira kudzora kudyiwa kwako kweyakagadziriswa-chikafu chikafu uchifarira akawanda ane huturu.

Heano manomwe machena chikafu - uye chekudya panzvimbo.

1. Chingwa chena

Chimwe chezvikafu zvekutanga zvakabviswa paNo White Chikafu Chikafu chingwa chena, pamwe chete nezvikafu zvine hukama zvinehukama zvakagadzirwa kubva muhupfu chena, kusanganisira makeke, mapeke, uye zviyo zvemangwanani.

Kana hupfu hwechingwa hwakanatswa, utachiona uye branhoni rezviyo zvinobviswa - pamwe neakawanda fiber, mavhitaminzi, uye mamineral anochengeterwa mukati mawo - panguva yekugaya ().

Izvi zvinoguma nechigadzirwa chakapfuma muma carbs asi chinoshaikwa mune zvimwe zvakakosha zvinovaka muviri senge fiber nemapuroteni.

Kutsvagurudza kunoratidza kuti kudya kwakakwirira kwechingwa chena kunoenderana nekuwedzera huremu, izvo zvinogona kunge zvichikonzerwa nekudzikira kwehutano hwehukama ().

Nekudaro, kudzikisa kudya kwako kwechingwa chena uye zvakafanana zvakagadzirwa-zviyo zvigadzirwa zvinogona kukubatsira iwe kubudirira zvakanyanya kana kurasikirwa uremu chiri chinangwa chako.

Kuchinja kwehutano: chingwa chezviyo chakazara

Zvese zviyo zvingwa, zvinokanganisa, uye zviyo zvekuseni zvinogadzirwa kubva muupfu hune zviyo zvese, kusanganisira utachiona uye bran ().

Izvi zvinoreva kuti chigadzirwa chekupedzisira chinochengetedza huwandu hwayo hwechikafu hwekukosha, zvichienzaniswa nechena yakakwenenzverwa.

Zvakare, kudya chingwa chezviyo chakazara hakuratidzike kunge kune imwechete tsika yekukurudzira kurema kunoitwa nechingwa chena ().

Iyo yakagadziridzwa chimiro chehutano uye yakawedzera fiber zvemukati zvinogona zvakare kubatsira kudzora yako shuga shuwa mhinduro uye kugadzirisa manzwiro ekuzara, zvichiita kuti zvive nyore kugara mukati mekorori yako yaunoda.

Kuti uwane makomborero aya, chinja chingwa chako chena chezviyo zvingwa uye zvigadzirwa zvechingwa zvinonyora zviyo zvakakwana, senge gorosi rakazara kana oats, sechinhu chekutanga chinhu.

Chingwa chena uye chikafu chakafanana chakagadzirwa kubva muzviyo zvakanatswa zvinowanzove zvakakwirira muma carbs uye zvakaderera mune zvinovaka muviri. Edza kuvachinjanisa neshanduro dzakazara dzezviyo panzvimbo.

2. Muchena pasta

Pasita chena yakafanana nechingwa chena nekuti inogadzirwa neupfu hwakanatswa hune huturu hwakakwana hushoma pane vhezheni isina kunatsiridzwa.

Sezvineiwo, chena pasta haina kuratidzwa kuti iwedzere huremu nenzira imwecheteyo chingwa chena - chero iwe uchichidya pamwe chete nechikafu chinosanganisira zvimwe zvinovaka muviri zvekudya ().

Nekudaro, iwo ekushandira saizi yepasta muzvikafu zvekuMadokero inowanzo kuve yakakura kwazvo.

Kana iwe usiri kufunga nezvesaizi yako yechikamu, zvinogona kuve nyore kudya zvakawandisa panguva imwe chete, izvo zvinokonzeresa kuwandisa kwekoriori kutora uye kunotevera kuwedzera uremu.

Hupenyu hwakachinjika: yakazara zviyo pasta

Nekusimudzira kwehutano, sarudza pasita yakagadzirwa kubva kuzere zviyo.

Yese zviyo pastas zvinowanzo zvine fiber yakawanda, iyo inogona kukusiya uchinzwa uzere uye uchigutsikana. Iyo yakawedzera fiber inogona zvakare kubatsira kudzora kugaya kwemuviri wako kwema carbs, kutsigira yakagadziridzwa shuga yeshuga ().

Iwe unogona zvakare kuda kufunga nezve dzimwe nzira dzepasta, senge idzo dzakagadzirwa kubva kumabhonzo.

Kunyangwe iwo maratidziro akasiyana zvishoma, legume-based pastas inowanzo kuve neakatowanda mapuroteni uye faibha kupfuura akawanda ezviyo-akavakirwa mhando.

Pasita inogadzirwa nezviyo zvakanatswa inogona kunge isina hutano hwakanyanya kupfuura iyo inogadzirwa nezviyo zvakakwana. Sarudza pasta yezviyo izere kana edza izvo zvakagadzirwa kubva kune zvinomera kune zvimwe fiber uye mapuroteni.

3. Mucheka muchena

Kufanana nechingwa chena uye pasta, jena jena inowira mukati mechikamu chezviyo zvakanatswa.

Mucheka muchena unotanga sezviyo zvakakwana, asi branichi nejemusi zvinobviswa panguva yekugaya, inoishandura kuita starchy, mupunga chena wakatsetseka waungave uchinyatso ziva nawo.

Mucheka muchena hachisi chikafu chisina kunaka kana chisina hutano, asi hauna zvakawanda munzira yekudya zvinovaka muviri kunze kwemakori uye macarbbs.

Kushaikwa kwefibre uye mapuroteni kunoitawo kuti zvive nyore kwazvo kukunda mupunga chena, izvo zvinogona kukonzera kuremerwa kana kusaenzana kweshuga muropa ().

Kuchinja kwehutano: mupunga wakasviba

Bhuruni mupunga ndiyo yakapusa, uye yakajeka yekutsiva jena jena. Mushure mezvose, mupunga wakasvibira ingori chena mupunga uyo usati wagadziriswa kusvika padanho rakaenzana.

Icho chakakwirira mu fiber, mavitamini, uye zvicherwa kupfuura chena mupunga, saka uri kuwana zvakawanda kubva kune izvo zviri chaizvo izvo zvakafanana chirimwa.

Uyezve, tsvagiridzo yakaratidza kuti mupunga wakasvibira unokanganisa shuga yeropa kusvika padanho shoma pane mupunga muchena ().

Kana iwe usingade mupunga wakasviba kana kungoda kusanganisa maitiro ako, unogona kufunga dzimwe sarudzo dzese dzezviyo, senge muto mutema, quinoa, kana bulgur.

Mucheka muchena unokanganisa zvishuga zveshuga muropa kusvika padanho rakakura kupfuura mupunga wezviyo. Mbeu dzese dzakadai semupunga wakasvibira dzinozvirumbidzawo zvakanyanya fiber, mavitamini, uye zvicherwa kupfuura mupunga muchena.

4. Shuga chena

Hazvishamisi kuti No White Chikafu Chikafu chinobvisa shuga chena. Zvakadaro, mazhinji mavhezheni echikafu ichi anorambidza mamwe mavara ane shuga, kusanganisira shuga tsvuku, uchi, turbinado shuga, maple syrup, uye agave nectar.

Aya marudzi anowanzo kuve pamwe chete achinzi mashuga akawedzerwa. Kunze kwemakoriori, ivo vanopa zvishoma zvishoma maererano nehutano.

Nekuti ivo vanonyanya kugadzirwa neakareruka carbs, akawedzerwa mashuga anoda mashoma kwazvo kugaya. Dzinokurumidza kupinzwa muropa uye dzinogona kubatsira mukuchinja kweshuga yeropa nekukurumidza.

Wakawedzera mashuga anotakura akawanda macalorie, kunyangwe kana chikamu chemazana chikachengetwa chiri chidiki, saka zviri nyore kuti zviitwe netsaona.

Ivo zvakare vakabatanidzwa kune zvakashata zvehutano mibairo, senge isingadiwe kuwedzera uremu uye yakawedzera njodzi yehosha yemoyo uye mhando 2 chirwere cheshuga ().

Kuchinja kwehutano: michero

Kana iwe uine zino rinotapira uye urikuona zvichinetsa kubvisa mashuga akawedzerwa kubva pane zvaunodya, sarudza zviwanikwa zvinowanzoitika zvehuga kubva kuzvikafu zvese semichero.

Michero ine mashuga akareruka akafanana nemakemikari akafanana neavo vari mune mashuga akawedzerwa. Nekudaro, ivo zvakare vanorongedza mavitamini, zvicherwa, fiber, uye antioxidants - zvese izvi zvinobatsira kudzikisira zvinokuvadza zvinogona kumuka kana uchidya shuga pachayo ().

Kuwedzeredza kweshuga yakawedzerwa kwakabatana nehuremu uye nenjodzi yakawedzera yechirwere chisingaperi. Kuti uwane imwe sarudzo inovaka muviri, sarudza chikafu chizere chine shuga inowanzoitika semichero panzvimbo.

5. Munyu

Vanhu vazhinji vanoziva tafura yemunyu sechikafu chena, asi zvakare inouya mune mamwe mavara, akaita sepingi, bhuruu, uye nhema.

Nepo mumwe munyu uchikosha pahutano, vanhu vazhinji vanotevera madhiri ekuMadokero vanodya zvakanyanyisa kuwanda kwazvo, neruzhinji rwunobva mukudya kwakasarudzika ().

Kuwedzeredza munyu kunwiwa kwakabatana nemhando dzakasiyana dzehutano husina kunaka, kusanganisira kuwedzera njodzi yechirwere chemwoyo, sitiroko, kufutisa, uye chirwere cheitsvo ().

Iyo No White Chikafu Chikafu inosimbisa kudzora kudyiwa kwemunyu kubva kune zvimwe zvigadzirwa zvakagadziriswa, senge zvekudya zvemumagaba, zvinwiwa, uye chikafu chakafanogadzirwa, mazhinji acho anogona kunge aine zvimwe zvekudya zvichena zvinorambidzwa pakudya.

Kuchinja kwehutano: mavara ane mavara uye zvinonhuwira

Kuderedza kunwa kwako munyu hazvireve kuti unofanira kurarama nekudya kusinganake.

Zvakare, iwe unogona kuyedza kuzviona semukana wekuyedza kushandisa akasiyana akasiyana siyana emakwenzi nezvinonhuwira mukubika kwako.

Miriwo nezvinonhuwira zvinowanzo kuve masosi eanopa antioxidants, mavitamini, uye mamineral, ayo anogona kutora chinzvimbo mukuderedza kuzvimba nekugadzirisa shuga yeropa ().

Edza kushandisa mahebhu senge oregano, basil, thyme, uye rosemary, pamwe nezvinonhuwira zvakaita sesinamoni, nutmeg, turmeric, paprika, uye pepper cayenne, kuwedzera zvinwiwa kuchikafu chako usingashandise munyu.

Munyu wakakosha pahutano, asi zvikafu zvakawanda zvazvino zvine zvakawanda zvakawandisa. Kushandisa mamwe makemikari ane hupfumi uye zvinonhuwira kuravira chikafu chako inzira yakanaka yekucheka munyu usingakanganise kunaka.

6. Mbatata chena

Muchena mbatatisi haisi yakasikwa isina hutano. Muchokwadi, iwo manyuko makuru ezvakawanda zvakakosha zvinovaka muviri, senge potasium, vhitamini C, uye faibha ().

Zvakadaro, ivo vakawana mbiri yekusave nehutano, zvikuru nekuda kwenzira dzavanogadzirirwa kazhinji.

Kana mbatatisi chena dzakagadzirwa nenzira dzisina hutano, dzakadai sekukangwa kana kuishandira ine munyu, yakakwira macalorie svutugadzike, ivo vanowanzo kwanisa kuwedzera uremu uye mimwe mhedzisiro yehutano isina kunaka ().

Zvakare, mazhinji echizvino-zvino maitiro echikafu anovimba nemhando idzi dzekuchena mbatatisi kugadzirira senge chirimwa chemuriwo pachinenge chisina mamwe marudzi emiriwo.

Nekudaro, kana iwe ukagara uchidya mbatatisi chena semuriwo wako mukuru, kuitengesa kunze kune akasiyana marudzi emiriwo miriwo kunogona kukubatsira iwe kuti uwedzere huwandu hwakasiyana-siyana hwechikafu mukudya kwako.

Kuchinja kwehutano: miriwo yakajeka

Kana zvasvika pamiriwo, zvakasiyana chinhu chekushandira.

Kudya miriwo kubva kumapoka akasiyana siyana - kusanganisira girini, orenji, yero, tsvuku, pepuru, uye chena - kwave kwakabatana nenjodzi yakadzikira yemamiriro asingaperi senge chirwere chemwoyo uye gomarara rekoni (,)

Miriwo ine sitachi, senge mbatatisi yeorenji, mbatatisi yepepuru, pizi dzakasvibira, uye squash yechando, zvese zvinogadzira zvakanakisa, zvinemavara zvinotsiva mbatata chena.

Kana iwe uri kuyedza kucheka pa carbs, edza kuchinjanisa mbatatisi yako kune mimwe isiri-starchy miriwo, senge asparagus, zucchini, mashizha ane mashizha, madomasi, karoti, bhero mhiripiri, kana kabichi.

Mbatata chena zvine hutano zvikuru, asi zvinowanzo gadzirirwa uchishandisa nzira dzisina hutano. Kana iwe uchigara uchidya mbatata chena, edza kuchinjanisa iyo mimwe miriwo yakajeka kuti uwedzere kusiyanisa kwekudya.

7. Mafuta-akavakirwa mafuta

Shanduro zhinji dzeNo White Foods Diet dzinofunga mafuta-akavakirwa mafuta kuve chena chikafu uye anokurudzira kuti iwo mashoma.

Mafuta akachena-anobva kumhuka anonyanya kureva mafuta anobva munyama uye zvigadzirwa zvemukaka, mazhinji acho ari mafuta akazara.

Iyo No White Chikafu Chikafu inokurudzira kunamatira nenyama dzakaonda kwazvo uye zvigadzirwa zvemukaka zvisina mafuta chete - kana zvakabatanidzwa zvachose.

Sezvimwe nezvimwe zvakawanda zvekudya zvichena, mafuta akazara haasi ehutano asina hutano.

Nekudaro, kuwedzerwa kwakanyanya kwavo kunogona kubatsira mukuwedzera cholesterol uye nenjodzi yakakwira yechirwere chemwoyo mune vamwe vanhu ().

Hutano hwakachinjika: mafuta-akavakirwa mafuta

Kutsvagurudza kunoratidza kuti kana iwe ukatsiva mafuta akazara mukudya kwako nemafuta-akavakirwa asina kunyoroveswa mafuta, unogona kudzikisa njodzi yako yechirwere chemwoyo ().

Kana chikamu chakakura chemafuta ako ezuva nezuva chaunogara uchiuya kubva kumhuka dzakavakirwa mafuta akazara, funga kuchinjanisa mamwe acho emafuta-anotsigirwa nemafuta, semafuta emuorivhi uye avocado.

Iwe unogona zvakare kuwana yakawanda yemoyo-ine hutano isaturated mafuta kubva kuzere chikafu senge nzungu, mhodzi, avocado, uye maorivhi.

Kutsiva mhuka-yakavakirwa mafuta akazara nemiti-yakavakirwa isina mafuta mafuta anogona kusimudzira hutano hwemwoyo.

Zvimwe zvekudya zvichena zvine hutano

Kumwe kwekushoropodzwa kukuru kweNo White Chikafu Chikafu ndechekuti inosvibisa zvisizvo chikafu zvinoenderana neruvara rwavo.

Ruvara rwechikafu runokuudza zvishoma kwazvo nezve kukosha kwaro kwehutano Nekudaro, iyi nzira yekudzikisa uremu inogona kuvhiringidza kune vanhu vari kungoedza kudzidza maitiro ekuita sarudzo ine hutano chikafu.

Kunyangwe zvimwe zvekudya zvichena zvisina hutano zvakanyanya kupfuura zvimwe - senge tsanga dzakasanganiswa neshuga - zvakawanda zvine hutano chaizvo uye zviri zvechokwadi mune chero chikafu chakanangana nekusimudzira hutano hwese uye kuonda.

Heano mienzaniso mishoma yezvimwe zvine chikafu chena chena:

• Muriwo: konifurawa, hanyanisi, gariki, turnips, parsnips, howa
• Nuts uye mbeu: cashews, sesame mbeu, mapine nzungu
• Mbesa: bhinzi chena
• Nyama: hove chena, huku
• Dairy: mukaka, yogati, chizi
• Zvimwe: mazai machena, coconut

Sezvineiwo, dzimwe shanduro dzeNo White Foods Diet dzinosiyanisa zvimwe zvekudya zvichena, senge hove, mazai, uye huku, asi zvimwe hazvidaro.

Naizvozvo, zvakakosha kuti utarise zvakanyanya kuti ndezvipi zvekudya zvauri kubvisa uye nei, sezvo zvimwe zvacho zvingangokubatsira iwe kuzadzisa zvinangwa zvako.

Zvikafu zvakawanda zvichena zvine hutano zvakanyanya, uye kutonga chikafu chinoenderana neruvara rwayo haisi iyo nzira yakanaka yekuenda kune chikafu chine hutano. Pane kudaro, tarisa kudya zvakakwana, zvishoma zvakagadziriswa zvekudya kazhinji nguva.

Chinokosha

Iyo No White Chikafu Chikafu inzira inozivikanwa yekudyira inotarisa pakubvisa chena-chena chikafu kutsigira kurasikirwa nekurema uye shuga yeropa muyero.

Dzakati wandei dzechikafu chena chakasarudzika chinobva kunzvimbo dzakashongedzwa zvakanyanya, senge tsanga dzakanatswa neshuga, uye dzinogona kutsiviwa zviri nyore nedzimwe nzira dzine hutano, kusanganisira zviyo zvese, michero, uye miriwo.

Zvakadaro, kuongorora mhando yechikafu chete neruvara rwayo inogona kunge isiri iyo nzira yakanakisa yekuona kuti ine hutano here. Zvikafu zvakawanda zvichena zvine hutano zvakanyanya uye zvinogona kushandiswa kutsigira uremu.

Panzvimbo pezvo, zviri nani kutarisa kudya kwakazara, zvishoma zvakagadziriswa chikafu uye kudzidzira zvine mwero kana uchidya izvo zvisina mashoma-zvinovaka.