Ukudla okuphansi kwe-carb okungu-17

-Delile

• 1. Inyama
• 2. Inhlanzi
• Amaqanda ama-3
• 4. Iziphuzo zemifino
• 5. Ushizi
• 6. Ibhotela
• 7. I-yogurt
• 8. Kefir
• 9. Ukhilimu omusha
• 10. Imifino
• 11. Izithelo
• 12. Izithelo ezomile
• 13. Amafutha omnqumo e-virgin angeziwe
• 14. Ufulawa kakhukhunathi
• 15. Imbewu
• 16. Amaswidi wemvelo
• 17. Amanzi, itiye nekhofi

Ukudla okuphansi kwe-carb, njengenyama, amaqanda, ezinye izithelo nemifino, kuqukethe inani eliphansi lama-carbohydrate, elehlisa inani le-insulin ekhishwayo futhi lenyuse ukusetshenziswa kwamandla, futhi lokhu kudla kungafakwa ekudleni okuphansi kwe-carb, ngoba usizo lukhuthaza umuzwa wokugcwala, ukunciphisa ukuvuvukala nokwandisa imetabolism.

Ngaphezu kwalokho, ukudla okuphansi kwe-carb kufanele kudliwe ngendlela yaso yemvelo, kugwenywe ukudla okusetshenzwe ngezimboni, noshukela noma i-gluten ngoba kuyabhebhethekisa umzimba, kubangele ukungasebenzi kahle kwezitho futhi kubangele izifo ku-metabolism efana nesifo sikashukela. Ngakho-ke, kubalulekile ukuthi unikeze intandokazi kumafutha amahle anjengamafutha omnqumo noma uwoyela kakhukhunathi ngoba anempilo.

Yize ukudla okuphansi kwe-carb kunezinzuzo eziningana zezempilo, kufanele kuboniswe ngongoti wokudla, njengoba kungenzeka ukugwema ukushoda kwamavithamini namaminerali. Bheka umhlahlandlela ophelele wokudla okuphansi kwe-carb.

Ukudla okuphansi kwe-carb okunconywayo ngenxa yezinzuzo zabo nokwakhiwa yile:

1. Inyama

Inyama emhlophe, njengenkukhu, idada noma unogwaja inamafutha amancane nama-calories, kodwa-ke, inyama ebomvu efana ne-veal, ingulube, ingane noma iwundlu icebile ngamaprotheni, okusiza ukunciphisa indlala nokwandisa ukusutha futhi, ngakho-ke, kubalulekile ukuthi zombili kudliwe ekudleni okuphansi kwe-carb.

Inyama ukudla okuphansi kwe-carb okuqukethe izakhi ezifana ne-omega 3, esiza ukunciphisa ukuvuvukala emzimbeni, i-vitamin E eyi-antioxidant yemvelo ne-linoleic acid engamafutha amahle asiza ukuvikela isifo senhliziyo, ngakho-ke, kufanele ifakwe ekudleni okunempilo nokulinganisela.

2. Inhlanzi

Inhlanzi ukudla okuphansi kwe-carb, umthombo omuhle kakhulu wamaprotheni, i-anti-inflammatory yemvelo, futhi, ngaphezu kwalokho, izinhlanzi ezifana ne-salmon noma i-mackerel zicebile ku-omega 3, zisiza ukulawula i-glucose yegazi ne-cholesterol nokusebenza kahle kobuchopho.

Ngaphezu kwalokho, izinhlanzi ezisemathinini, njenge-tuna, ama-sardine noma i-salmon, agcinwa ekanini elifanele, ukugcina izakhamzimba ezilondoloziwe ezifana ne-omega 3 esiza ekuvikeleni isifo senhliziyo, kuvunyelwe ekudleni okuphansi kwe-carb, inqobo nje uma kugcinwa okungcono emafutheni omnqumo njengoba kusiza ukugcina ikhwalithi nezakhamzimba zezinhlanzi.

Amaqanda ama-3

Iqanda lingukudla okunezinzuzo eziningi zezempilo njengokuqina kokuzivikela komzimba, ukunciphisa ukumuncwa kwe-cholesterol emathunjini, ukukhuthaza ukuzuza kwemisipha nokuthuthukisa inkumbulo ngoba icebile ngamaprotheni namavithamini A, D, E kanye ne-B complex and, , kufakwe ekudleni okuphansi kwe-carb. Bheka izinzuzo eziyisishiyagalombili zezempilo zeqanda.

4. Iziphuzo zemifino

Iziphuzo zemifino ezifana ne-alimondi, i-hazelnut noma i-cashew zibhekwa njengokudla okuphansi kwe-carb ngoba kungamafutha amahle, anokuqukethwe okushukela okuphansi futhi kunezinzuzo zezempilo njengokulawula i-glucose yegazi nokuvimbela ukuguga ngaphambi kwesikhathi.

5. Ushizi

Ushizi ofanele ekudleni okuphansi kwe-carb yilawo angenazo izithasiselo, ushizi onconywe kakhulu yi-mozzarella, brie, cheddar, parmesan, camembert, rennet ushizi noshizi wembuzi.

Ushizi ukudla okunothe nge-calcium, amaprotheni kanye namafutha amahle, kepha ngenani eliphansi lama-carbohydrate futhi kungafakwa ekudleni kwansuku zonke. Thola ezinye izinzuzo zeshizi.

6. Ibhotela

Ibhotela ejwayelekile ngomunye wemikhiqizo yobisi engadliwa ekudleni okuphansi kwe-carb, ngoba yenziwe ngamanoni obisi, okungamafutha amahle, futhi inezinzuzo njengokugcina ukusebenza kahle kobuchopho nokuvimbela ukuqala kwenhliziyo isifo.

Ngaphezu kwalokho, ibhotela le-ghee futhi ukudla okuphansi kwe-carb ngoba ngaphezu kokuba ne-carbohydrate ephansi, icebile emafutheni amahle futhi ayinayo i-lactose. Qonda ukuthi liyini ibhotela le-ghee, ziyini izinzuzo zalo nokuthi ungayenza kanjani.

7. I-yogurt

Ama-yogurts anconywe ekudleni okuphansi kwe-carb ngama-yogurts amaGreek nama-yogurts emvelo, ngoba enziwe ngamafutha amahle, acebile nge-calcium namaprotheni, aqinisa amathambo futhi akhuthaze ukwanda kwesisindo semisipha.

Ngaphezu kwalokho, iyogathi inezinzuzo eziningi njengokulawula amathumbu nokuhlinzeka nge-calcium emzimbeni, kusiza ukuvikela izifo ezifana ne-osteoporosis. Bona ezinye izinzuzo zeyogathi njengoba ulungiselela ekhaya.

8. Kefir

I-Kefir ingukudla okuphansi kwe-carb, okukhiqizwa ngokuvutshelwa kobisi ngezinhlamvu ze-kefir, kunesici esifanayo ne-yogurt futhi, ukusetshenziswa kwayo kunezinzuzo eziningana ezifana nokusiza ukugcina impilo yamathumbu, ukunciphisa ingozi yezifo ezingamahlalakhona nokuthuthukisa amasosha omzimba Bheka ukuthi i-kefir iyini, izinzuzo nokuthi ungayenza kanjani.

9. Ukhilimu omusha

Ukhilimu omusha ngaphandle kwezithasiselo ukudla okuphansi kwe-carb okutholakala emafutheni obisi futhi, njengoba uqukethe okunamafutha acid, kunezinzuzo zezempilo njengokuhlinzeka ngamandla nokusiza ukukhula kwengqondo.

Kodwa-ke, kubalulekile ukuthi idliwe ngokulinganisela nangokuya ngesincomo sonozondlo ngoba kungukudla okunothe ngamafutha.

10. Imifino

Imifino enjenge ulethisi, isipinashi, i-arugula, i-cauliflower, i-asparagus noma i-broccoli ukudla okuphansi kwe-carb, okungukuthi, ama-carbohydrate aphansi futhi anothe ngemicu namavithamini, enezinzuzo eziningi ezifana nokusiza ukugcina impilo yamathumbu, ukwandisa umuzwa ukusutha futhi ulawule amazinga kashukela egazini.

Kodwa-ke, akuyona yonke imifino ukudla okuphansi kwe-carb, njengoba kunjalo nangamazambane avamile, aqukethe inani elikhulu lama-carbohydrate futhi, ngakho-ke, kufanele adliwe ngokulinganisela.Inketho yokushintsha amazambane ajwayelekile ngamazambane, okuthi noma aqukethe ama-carbohydrate futhi, ngakho-ke, kufanele asetshenziswe ngokulinganisela, acebile ngokudla okunomsoco. Qonda izinzuzo zezempilo zamazambane nokuthi ungadla kanjani.

11. Izithelo

Izithelo ezikhonjiswe ekudleni okuphansi kwe-carb yizithelo ezintsha futhi nenani eliphansi likashukela njengama-raspberries, ama-blueberries, ama-strawberry, ukwatapheya, ukhukhunathi noma ipheya, futhi okunenzuzo yezempilo njengokuvimbela isifo sikashukela, ukuthuthukisa inkumbulo nokuqinisa amasosha omzimba.

Izithelo ukudla okunothe nge-fiber namavithamini, noma kunjalo, akuzona zonke izithelo ukudla okuphansi kwe-carb ngoba ezinye zinoshukela omningi, njenge-fructose. Kubalulekile ukudla isithelo esimeni saso semvelo hhayi kumajusi, ngoba ijusi eyodwa idinga izithelo eziningana, ezilingana noshukela omningi.

Ngaphezu kwalokho, izithelo ezinjengotamatisi, izitshalo zamaqanda, ukhukhamba, upelepele noma i-zucchini kungukudla okuphansi kwe-carb okungadliwa njalo.

12. Izithelo ezomile

Izithelo ezomile njengama-walnuts, amantongomane aseBrazil, ama-hazelnuts noma ama-alimondi ukudla okuphansi kwe-carb okunothe ngamafutha amahle, imicu, uvithamini B eziyinkimbinkimbi kanye ne-zinc futhi kunezinzuzo eziningana zezempilo njengokuthuthukisa i-cholesterol, ukuqinisa amasosha omzimba noma ukunika amandla amaningi emzimbeni.

Kodwa-ke, kufanele zisetshenziswe ngokulinganisela ngoba zinama-calories amaningi. Bona ukuthi ungazidla kanjani izithelo ezomisiwe ngaphandle kokuthola amafutha.

13. Amafutha omnqumo e-virgin angeziwe

Amafutha omnqumo angamafutha amahle, ngakho-ke kubhekwa njengokudla okuphansi kwe-carb, kuveza izinzuzo eziningana zomzimba njengokugcina impilo yenhliziyo, ukwehlisa umfutho wegazi noma ukunciphisa i-cholesterol embi, eyaziwa njenge-LDL, ne-triglycerides yegazi.

Amafutha omnqumo akhishwa eminqumo futhi, ingxenye enkulu yawo yakhiwe ngama-monounsaturated fatty acids, amafutha aphilile kakhulu ngama-olive-virgin, aqukethe u-asidi ongaphansi kuka-0,8 kanye namafutha omnqumo enziwa ngomshini obandayo, okungukuthi , ngamafutha aphuma lapho kukhanywa iminqumo.

Ngaphezu kwamafutha omnqumo, kukhona amanye amafutha amahle anjengowoyela kakhukhunathi ongeyena owentombi noma uwoyela owengeziwe we-avocado ofakiwe ekudleni okuphansi kwe-carb. Kubalulekile ukuthi lowo muntu azi ukuthi uwoyela, ummbila noma uwoyela we-sunflower awunampilo ngoba awuyona owemvelo futhi ungaba nokuvuvukala emzimbeni.

14. Ufulawa kakhukhunathi

Ufulawa kakhukhunathi uwukudla okune-carb ephansi ngoba unama-carbohydrate amancane uma kuqhathaniswa neminye impuphu, uqukethe amafutha amahle futhi unefayibha ephezulu, uyanda ukusutha, usiza ukulawula ushukela wegazi nokwehlisa i-cholesterol embi.

Ngaphezu kofulawa kakhukhunathi, okunye ukufulawa okufana nebhanana, i-buckwheat, izithelo ezomisiwe, umdumbula noma ufulawa we-chestnut nakho kunconyiwe ekudleni okuphansi kwe-carb. Kodwa-ke, uma inhloso yomuntu ukunciphisa isisindo, izimpuphu kufanele zisetshenziswe ngokulinganisela. Bheka ukuthi yini i-buckwheat, ukuthi yiziphi izinzuzo zayo nokuthi ungayisebenzisa kanjani.

15. Imbewu

I-sunflower, i-flaxseed, ithanga, i-chia noma imbewu ye-sesame ukudla okuhle kakhulu kwe-carb nezinye izinzuzo ezifana nokusiza ukuvimbela izifo zenhliziyo noma ukugcina impilo yamathumbu, engadliwa, ngokwesibonelo, nge-snack ene-yogurt yemvelo noma isaladi. Funda ukuthi iyiphi imbewu ye-sunflower nokuthi uyisebenzisa kanjani.

16. Amaswidi wemvelo

Ukusetshenziswa koswidi bemvelo njenge-stevia, i-xylitol, uju omsulwa noma ushukela kakhukhunathi kuyizindlela ezinempilo ezikuvumela ukuthi wenze ukudla kube mnandi, azishintshi amazinga kashukela wegazi futhi awunawo amakhalori amaningi. Thola izindlela eziyishumi zemvelo zokushintsha ushukela.

17. Amanzi, itiye nekhofi

Amanzi, ikhofi elingenashukela, itiye, ukumnika izithelo noma amanzi anamakha yiziphuzo eziphansi ze-carb ezisiza ukugcina umzimba unamanzi amaningi, ukuhambisa ukugaya nokuthuthukisa ukujikeleza kwegazi.

I-Hydration ibaluleke kakhulu ekusebenzeni kahle komzimba, kepha-ke, akuzona zonke iziphuzo ezi-carb ephansi, ngakho-ke, kubalulekile ukugwema iziphuzo ezinotshwala eziqukethe ushukela neziphuzo ezimnandi. Buka ividiyo yokuthi ungaphuza kanjani amanzi amaningi: