Qedela Umhlahlandlela Wokudla Okuphansi Kwe-Carb

-Delile

• Izinzuzo zezempilo
• Ukwenza kanjani ukudla I-Carb ephansi
• Ukudla okuvunyelwe
• Ukudla kuvunyelwe ngokulinganisela
• Inani lama-carbohydrate ekudleni
• Ukudla okwenqatshelwe
• Imenyu yokudla yezinsuku ezi-3 I-Carb ephansi
• Izinketho zokuphekaI-Carb ephansi
• 1. Ama-noodle eZucchini
• 2. Isipinashi tortilla
• 3. Utamatisi okusamathunduluka kufakiwe
• 4. Ijeli le-Strawberry nezithelo
• Ubani okungafanele akwenze lokhu kudla

Ukudla I-Carb ephansi ichazwa yi-UK Diabetes Organisation njengokudla lapho kuncipha ukusetshenziswa kwama-carbohydrate, futhi ngaphansi kuka-130 g wale macronutrient kufanele kufakwe ngosuku. Njengoba leli nani lama-carbohydrate limele kuphela u-26% wamandla adingekayo emzimbeni, okusele kumele kunikezwe ngokusetshenziswa kwamafutha namaprotheni amahle.

Ngaphezu kwalokhu kudla, kukhona okunye, okwaziwa ngokuthi yi-ketogenic diet, lapho inani lama-carbohydrate angenisiwe lincane kakhulu, liphakathi kuka-20 no-50 amagremu ngosuku, okwenza umzimba ungene endaweni eyaziwa ngokuthi "ketosis", lapho iqala khona ukusebenzisa amafutha njengomthombo oyinhloko wamandla, esikhundleni sama-carbohydrate. Kodwa-ke, lokhu kudla kunemingcele kakhulu futhi kuboniswa kuphela kwezinye izimo. Ukuqonda kangcono ukuthi ukudla kwe-ketogenic kunjani nokuthi kungakhonjiswa nini.

Ukudla I-Carb ephansi kusebenza kahle ukwehlisa isisindo ngoba umzimba uqala ukusebenza kangcono ngokwanda kwamaprotheni kanye namafutha amahle ekudleni, futhi kusiza ukunciphisa ukuvuvukala komzimba kanye nokulwa nokugcinwa koketshezi. Bheka amathiphu asebenzayo kuvidiyo elandelayo:

Izinzuzo zezempilo

Ukulandela ukudla I-Carb ephansi kungaletha izinzuzo eziningana zezempilo njenge:

• Ukunikeza ukusutha okukhulu, ngoba ukwanda kokusetshenziswa kwamaprotheni namafutha kususa indlala isikhathi eside;
• Lawula futhi ulawule amazinga we-cholesterol ne-triglyceride, kanye nokwandisa i-cholesterol enhle ye-HDL, kunciphisa ubungozi besifo senhliziyo;
• Siza ukulawula isifo sikashukela yokulawula izinga likashukela egazini;
• Thuthukisa ukusebenza kwamathumbu, ngoba iqukethe ukudla okunothe kakhulu;
• Thanda ukulahleka kwesisindo, ngenxa yokwehliswa kwama-calories, ukwanda kwenani lemicu nokulawulwa kwe-glycemic;
• Yilwa nokugcinwa koketshezi, ngokushukumisa ukukhiqizwa komchamo, kususwe uketshezi oluningi oluqongelelwe emzimbeni.

Kodwa-ke, ukwenza lolu hlobo lokudla luphephe kubaluleke kakhulu ukuthola ukuqondiswa kusuka kusazi sokudla, ngoba ukubalwa kwama-carbohydrate kuyehluka kuye ngezidingo zomuntu ngamunye nomlando wakhe. Ngaphezu kwalokho, isazi sokudla okunempilo singasiza futhi ekuboneni inani lama-carbohydrate akhona ekudleni ngakunye, ukuze ungeqi umkhawulo wansuku zonke osunguliwe.

Ukwenza kanjani ukudla I-Carb ephansi

Ukwenza ukudla I-carb ephansi, ikakhulukazi ama-carbohydrate alula kufanele asuswe ekudleni, njengoshukela, ufulawa ocwengekile, iziphuzo ezithambile namaswidi. Ngaphezu kwalokho, futhi ngokuya ngenani lama-carbohydrate ozama ukuwakhomba, kungadingeka futhi ukunqanda ukusetshenziswa kwama-carbohydrate ayinkimbinkimbi, njengesinkwa, i-oats, irayisi noma i-pasta, ngokwesibonelo.

Inani le-carbohydrate okumele lisuswe ekudleni liyahlukahluka ngokuya komzimba ngamunye. Ukudla "okujwayelekile" kuvamise ukuba ne-carbohydrate, kufaka phakathi ama-250 g nsuku zonke, futhi ngenxa yalesi sizathu, ukudla I-Carb ephansi kumele yenziwe kancane kancane, ukuze umzimba uyijwayele futhi imiphumela engemihle enjengokuphathwa yikhanda, isiyezi noma ukuguquka kwemizwa kungaveli.

Kubalulekile ukuthi lapho kwenziwa lokhu kudla, kudliwe ukudla okuyinhloko oku-3 kanye nokudla okulula okungu-2, ukuvumela ukusetshenziswa kwezingxenye ezincane zokudla usuku lonke, kunciphise umuzwa wendlala. Lokhu kudla okulula kufanele kufake amaqanda, ushizi, amantongomane, ukwatapheya nokakhukhunathi, isibonelo. Isidlo sasemini nesokudla kufanele kube nesaladi eliningi, amaprotheni namafutha omnqumo, futhi kungaba nama-carbohydrate amancane kuphela. Bheka izindlela zokupheka Phansi Carb.

Bheka ividiyo engezansi ukuthola iresiphi yesinkwa I-Carb ephansi okungafakwa empilweni yansuku zonke:

Ukudla okuvunyelwe

Ukudla okuvunyelwe ekudleni I-Carb ephansi kunjalo:

• Izithelo nemifino ngamanani amancane, okungcono okuluhlaza, nesikhumba kanye ne-bagasse, ukukhulisa inani le-fiber nokwenza ngcono umuzwa wokusutha;
• Inyama enciphile, ikakhulukazi inkukhu noma i-turkey, ngaphandle kwesikhumba;
• Inhlanzi, okungcono kakhulu okunamafutha afana ne-salmon, i-tuna, i-trout noma ama-sardine;
• Amaqanda noshizi;
• Amafutha omnqumo, uwoyela kakhukhunathi nebhotela;
• Amantongomane, ama-alimondi, amantongomane, amantongomane aseBrazil namakinati;
• Imbewu ngokujwayelekile, njenge-chia, i-flaxseed, i-sunflower nesesame;
• Ikhofi netiye ngaphandle koshukela.

Endabeni yoshizi, ubisi neyogathi kubalulekile ukulawula ubuningi ngendlela efanele. Ubisi lungafakwa esikhundleni sikakhukhunathi noma ubisi lwe-alimondi, okuqukethwe kwalo kwe-carbohydrate kungaphansi kakhulu. Kubalulekile futhi ukulandela indlela odla ngayo I-Carb ephansi ngamalitha amabili kuya kwamathathu amanzi ngosuku.

Ukudla kuvunyelwe ngokulinganisela

Okunye ukudla kunenani elilinganisiwe lama-carbohydrate okungathi, ngokuya ngomgomo wansuku zonke we-carbohydrate, angafakwa noma angafakwa ekudleni. Ezinye izibonelo zifaka udali, amazambane, irayisi, ubhatata, ama-yam, isinkwa sokudla okusanhlamvu nethanga.

Ngokuvamile, abantu abajwayela ukuzivocavoca umzimba bavame ukubekezelela ama-carbohydrate amaningi ekudleni, ngaphandle kokuthola isisindo kalula.

Inani lama-carbohydrate ekudleni

Ithebula elilandelayo libala okunye ukudla nokuqukethwe yi-carbohydrate nge-100 g ngayinye:

Bona olunye uhlu lokudla okunothile ngama-carbohydrate.

Ukudla okwenqatshelwe

Kulokhu kudla kubalulekile ukugwema konke ukudla okunenani eliphakeme lama-carbohydrate. Ngakho-ke, inketho enhle ukubheka ilebula lokudla ngaphambi kokudla. Kodwa-ke, ezinye izibonelo zezinhlobo zokudla okufanele kugwenywe yilezi:

• Ushukela: kufaka phakathi ukudla okufana neziphuzo ezibandayo, amajusi wezithelo asezimbonini, izinto ezinoshukela, amaswidi, u-ayisikhilimu, amakhekhe namakhukhi;
• Izimbali: ukolweni, ibhali noma i-rye, nokudla okufana nesinkwa, amabhisikidi, ukudla okulula, uthosi;
• Amafutha weTrans: ama-chips amazambane ahlanganisiwe, ukudla okubandayo okufriziwe kanye imajarini;
• Inyama elungisiwe: ham, isifuba se-turkey, isoseji, isoseji, i-salami, i-mortadella, ubhekeni;
• Abanye: irayisi elimhlophe, i-pasta emhlophe, i-farofa, i-tapioca nomzala.

Ngakho-ke, icebo elibalulekile ukuzama ukugwema zonke izinhlobo zemikhiqizo esezimbonini, ngoba imvamisa iqukethe izinga eliphezulu lama-carbohydrate, ikhetha imikhiqizo yemvelo nemifino emisha.

Imenyu yokudla yezinsuku ezi-3 I-Carb ephansi

Ithebula elilandelayo libonisa isibonelo semenyu yokudla yezinsuku ezintathuPhansi Carb:

Amanani afakiwe kwimenyu kufanele ahluke ngokuya ngeminyaka, ubulili, izinga lomsebenzi womzimba nomlando wezifo. Ngalesi sizathu, inhloso ukuthi uhlale uthintana nesazi sokudla okunempilo ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo olufanele izidingo zomuntu ngamunye.

Bona izibonelo zesidlo sasekuseni se-Low Carb ongasifaka ekudleni.

Izinketho zokuphekaI-Carb ephansi

Ezinye izindlela zokupheka ezingafakwa ekudleni I-Carb ephansi kunjalo:

1. Ama-noodle eZucchini

Ukuphakelwa kuka-100-gramu wale pasta kunama-calories angama-59, u-1.1 g wamaprotheni, u-5 g wamafutha no-3 g wama-carbohydrate.

Izithako
• 1 i-zucchini encane isikwe yaba yimichilo emincane
• 1 isipuni samafutha kakhukhunathi noma amafutha omnqumo
• Usawoti wasolwandle nopelepele omnyama omusha, ukunambitha

Imodi yokulungiselela

Sika i-zucchini ubude bayo ngokuma kwepasta yohlobo lwe-spaghetti. Kukhona nezisiki ezikhethekile ezisika imifino ngendlela yespaghetti. Epanini lokuthosa, shisisa uwoyela kakhukhunathi noma u-olive bese ubeka imichilo ye-zucchini. Saute cishe imizuzu emihlanu noma kuze kube yilapho i-zucchini iqala ukuthamba. Isizini ngosawoti, u-garlic nopelepele omnyama. Vala umlilo bese wengeza inyama oyifunayo notamatisi noma isoso le-pesto.

2. Isipinashi tortilla

I-gram engu-80 (¼ ye-tortilla) inikeza cishe ama-calories ayi-107, ama-4 g wamaprotheni, ama-9 g wamafutha no-2.5 ​​g wama-carbohydrate.

Izithako

• 550 g wesipinashi noma amaqabunga e-chard;
• Amaqanda abamhlophe abashaywa kancane;
• Onion anyanisi oqoshiwe;
• 1 isipuni sama-chives aqoshiwe;
• Ingcosana kasawoti kanye nopelepele;
• Amafutha.

Imodi yokulungiselela

Beka amaqabunga esipinashi epanini lokuthosa, umboze bese ugcina ukushisa kwezokwelapha kuze kube yilapho bethanda, bembula futhi bevusa ngezikhathi ezithile. Bese ususa ekushiseni bese ume imizuzu embalwa epuletini.

Epanini elifanayo lokuthosa, beka uwoyela omnqumo, u-anyanisi, amakhekhe, usawoti kanye nopelepele, bese u-anyanisi apheke aze agolide kancane. Bese ufaka abamhlophe bamaqanda nesipinashi, uvumele ukupheka eminye imizuzu engu-5, kuze kube yilapho i-tortilla ingaphansi kwegolide ngaphansi. Buyisela i-tortilla bese upheka eminye imizuzu emi-5 ngakolunye uhlangothi.

3. Utamatisi okusamathunduluka kufakiwe

Ukunikezwa kwamatamatisi ama-4 okusamathunduluka (65 g) anama-calories angama-106, ama-5 g wamaprotheni, ama-6 g amafutha kanye no-5 g wama-carbohydrate.

Izithako

• 400 g wamatamatisi okusamathunduluka (24 utamatisi cishe.);
• Izipuni eziyi-8 (150 g) zeshizi lembuzi;
• 2 wezipuni zamafutha omnqumo;
• 1 i-clove kagalikhi ochotshoziwe;
• Usawoti kanye nopelepele omhlophe ukunambitha;
• 6 amaqabunga e-basil (ukuya kupuleti)

Imodi yokulungiselela

Geza utamatisi bese usika isivalo esincane phezulu, khipha uginindela ngaphakathi usebenzisa isipuni esincane futhi uqaphele ukungabhobozi utamatisi. Faka izinto zotamatisi noshizi wembuzi.

Kwisitsha esiseceleni, hlanganisa uwoyela negalikhi, usawoti kanye nopelepele ubeke phezu kwamatamatisi. Ipuleti elinamaqabunga e-basil lisikiwe laba izingcezu.

4. Ijeli le-Strawberry nezithelo

Ingxenye yale gelatin ecishe ibe ngu-90 g (1/3 indebe) inamakholori alinganiselwa ku-16, 1.4 g wamaprotheni, 0 g wamafutha no-4 g wama-carbohydrate.

Izithako (ze-7 servings)

• ½ inkomishi yama-strawberry asikiwe;
• Apple i-apula eliqoshiwe;
• Ipheya eligayiwe;
• 1 inkomishi yamanzi ashisayo;
• 1 i-strawberry gelatin sachet eyimpuphu (engenashukela)
• ½ inkomishi yamanzi abandayo.

Imodi yokulungiselela

Faka i-gelatin powder esitsheni bese uvula inkomishi yamanzi ashisayo ngaphezulu. Govuza kuze kuphele impuphu bese ufaka amanzi abandayo. Ekugcineni, faka izithelo ngaphansi kwesitsha sengilazi bese ufaka i-gelatin phezu kwesithelo. Thatha esiqandisini ukuze uphole uze uqine.

Ubani okungafanele akwenze lokhu kudla

Lokhu kudla akumele kwenziwe ngabesifazane abakhulelwe noma abancelisayo, kanye nezingane noma intsha, njengoba bekhula. Ngaphezu kwalokho, abantu asebekhulile nabantu abanezinkinga zezinso noma zesibindi kufanele futhi bagweme ukwenza lolu hlobo lokudla, njalo belandela indlela yokudla eyenzelwe isazi sokudla.