Ungayidla Kanjani I-Low-Carb njenge-Vegetarian noma i-Vegan

-Delile

• Kungani I-Low-Carb?
• Izinhlobo Ezihlukile Zabadli Bemifino
• Imikhiqizo Yobisi namaqanda aphansi kumaCarbs
• Ukudla Okutshala Izitshalo Ezinobungani Obuphansi (Kokubili Abalimi Bemifino Nemifino)
• Kufanele Udle Ama-Carbs Mangaki?
• Imenyu Yesampula Yokudla Okudliwayo Kwama-Vegetarian
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Thatha Umlayezo Wekhaya

Ukunciphisa ama-carbs akuyona inkimbinkimbi kakhulu.

Mane nje ubeke ushukela namastashi ekudleni kwakho ngemifino, inyama, inhlanzi, amaqanda, amantongomane namafutha.

Kubonakala kuqondile, ngaphandle kokuthi awuyidli inyama.

Ukudla okuvamile kwe-carb ephansi kuncike kakhulu enyameni, okwenza kungakulungeli abadla inyama.

Noma kunjalo, lokhu akudingeki kube njalo.

Wonke umuntu angalandela ukudla okune-carb ephansi, ngisho nemifino kanye nemifino.

Lo mbhalo ukukhombisa ukuthi ungakwenza kanjani.

Kungani I-Low-Carb?

Eminyakeni eyi-12 eyedlule, okungenani izifundo ezingama-23 zikhombisile ukuthi ukudla okune-carb ephansi kungakusiza wehlise isisindo (ngaphandle kokubalwa kwekhalori).

Esinye sezizathu eziyinhloko ukuthi lokhu kudla kungakunciphisa kakhulu ukudla, kukwenze udle amakhalori ambalwa ngaphandle kokudinga ngokuqaphela zama ukudla okuncane (,).

Ukudla okune-carb ephansi kuthuthukisa impilo nangezinye izindlela.

Ziyasebenza kakhulu ekunciphiseni amafutha esiswini ayingozi, futhi zivame ukunciphisa ama-triglycerides futhi zenyuse i-HDL ("enhle") ye-cholesterol kakhulu. Zijwayele ukwehlisa umfutho wegazi namazinga kashukela egazini (3,,,,).

Yize izidlo ezinama-carb aphansi zingadingeki kuwo wonke umuntu, zingaba nezinzuzo ezibalulekile zezempilo kubantu abanesifo sokukhuluphala, isifo se-metabolic, uhlobo lwesifo sikashukela se-2 kanye nokuphazamiseka okuthile kwezinzwa.

Ukudla okunama-carb aphansi kungaba nempilo enhle futhi. Ucwaningo lwama-eco-atkins (i-vegan, i-26% yama-calories njenge-carbs) lukhombisile ukuthi ukudla okunjalo kunempilo kakhulu kunokudla okuvamile okunamafutha aphansi, kanye nokudla kwemifino okunamafutha amancane (, 9).

Izinhlobo Ezihlukile Zabadli Bemifino

Kunezinhlobo ezahlukahlukene zabadla inyama. Akekho kubo odla inyama noma inhlanzi.

Izinhlobo ezimbili ezivame kakhulu imifino ye-lacto-ovo nemifino.

Abadla imifino ye-Lacto-ovo (noma nje "abadla imifino") badla imikhiqizo yobisi namaqanda, kepha ama-vegans awadli noma yikuphi ukudla okuvela ezilwaneni.

Imikhiqizo Yobisi namaqanda aphansi kumaCarbs

Amaqanda nemikhiqizo yobisi, ngaphandle koshukela ongeziwe, aphansi kuma-carbs, kepha aphezulu kuwo womabili amaprotheni namafutha. Kubantu abadla imifino kuphela (hhayi ama-vegans), bakulungele ukudla okune-carb ephansi.

• Amaqanda: Kuqukethe kuphela amanani wokulandelwa kwama-carbs. Khetha amaqanda afudliziwe, ama-omega-3-acebile noma ohla lwamahhala uma ukwazi.
• I-yogurt, iyogathi yamaGrikhi ne-kefir: Khetha izinhlobo ezingenashukela, ezinamafutha agcwele. Thola abanamasiko abukhoma ngenzuzo eyengeziwe yama-probiotic.
• Ibhotela elondliwe ngotshani: Ibhotela elivela ezinkomeni ezondliwe ngotshani liphilile, futhi lihle ngokulinganisela ekudleni okuphansi kwe-carb.
• Ushizi: Iqukethe izakhamzimba kakhulu futhi imnandi, futhi ingasetshenziswa kuzo zonke izinhlobo zokupheka.

Lokhu kudla kunothile ku-vitamin B12, ongatholakali ekudleni kwezitshalo. Abalimi bemifino bangathola yonke i-B12 abayidingayo kulokhu kudla, kuyilapho imifino idinga ukwengeza.

Ukudla Okutshala Izitshalo Ezinobungani Obuphansi (Kokubili Abalimi Bemifino Nemifino)

Kukhona empeleni izinhlobo eziningi zokudla okuphansi kwe-carb okuvela ezitshalweni.

Okuningi kwalokhu kudla futhi kunamaprotheni amaningi kanye namafutha.

• Imifino: Imifino eminingi iphansi kuma-carbs. Lokhu kufaka utamatisi, u-anyanisi, ukholifulawa, isitshalo seqanda, upelepele wensimbi, i-broccoli kanye namahlumela eBrussels.
• Izithelo: Amajikijolo afana nama-strawberry nama-blueberries angadliwa ekudleni okunama-carb aphansi. Ngokuya ngokuthi mangaki ama-carbs ofuna ukuwadla, ezinye izithelo zingase zamukeleke futhi.
• Izithelo ezinamafutha: Ukotapeya neminqumo kuphilile ngendlela emangalisayo. Ziphansi kuma-carbs kodwa zinamafutha amaningi.
• Amantongomane nembewu: Amantongomane nembewu aphansi kuma-carbs, kepha aphezulu ngamaprotheni namafutha. Lokhu kufaka ama-alimondi, ama-walnuts, amantongomane ama-macadamia, amakinati nembewu yamathanga.
• Soy: Ukudla okufana ne-tofu ne-tempeh kunamaprotheni amaningi namafutha, kepha ama-carbs aphansi. Lokhu kubenza bamukeleke ekudleni okunama-carb aphansi / ama-vegan.
• Imidumba: Eminye imifino, kufaka phakathi ubhontshisi obuluhlaza, uphizi wezinkukhu nokunye.
• Amafutha aphilile: Amafutha omnqumo e-virgin angeziwe, uwoyela we-avocado namafutha kakhukhunathi.
• Imbewu ye-Chia: Iningi lama-carbs embewini ye-chia ayi-fiber, ngakho-ke cishe wonke ama-calories asetshenziswayo kuwo avela kumaprotheni namafutha.
• Ushokoledi omnyama: Uma ukhetha ushokoledi omnyama ngokuqukethwe okuphezulu kwe-cocoa (70-85% +), khona-ke kuzoba phansi kuma-carbs kepha kunamafutha amaningi.

Kufanele Udle Ama-Carbs Mangaki?

Ayikho incazelo eqondile yokuthi kusho ukuthini ngempela i- “carb low”.

Kubalulekile ukuzama futhi uthole indlela yokufanisa ukudla kwakho kwe-carb nezinhloso zakho nokuthandayo.

Lokho kushiwo, le mihlahlandlela inengqondo:

• 100-150 amagremu ngosuku: Lolu uhla lwesondlo oluhloniphekile, futhi lulungele abantu abazilolonga kakhulu.
• 50-100 amagremu ngosuku: Lokhu kufanele kuholele ekulahlekelweni kwesisindo okuzenzakalelayo, futhi kuyibanga lokulungisa elihle labantu abangazivocavoci kangako.
• 20-50 amagremu ngosuku: Ngokudla okuphezulu kwe-carb, kufanele ulahle isisindo ngokushesha ngaphandle kokubhekana nendlala enkulu. Lolu hlu lwe-carb kufanele lukufake ku-ketosis.

Abalimi bemifino bangangena kalula ebangeni eliphansi kakhulu, kepha ukudla okunjalo bekungeke kwenzeke kuma-vegans. Uhla lwamagremu ayi-100-150 luzolungela kakhulu ama-vegans.

Kunconywa ukusebenzisa i-tracker yokudla okunomsoco (njenge-Cron-o-meter) okungenani izinsuku / amasonto ambalwa ngenkathi ulungisa kahle ukudla kwakho kwe-carbohydrate futhi uqiniseke ukuthi uthola amaprotheni namafutha anele.

Imenyu Yesampula Yokudla Okudliwayo Kwama-Vegetarian

Le imenyu yesampula yeviki elilodwa yokudla kwabantu abadla imifino (hhayi i-vegan) ephansi kuma-carbs.

Ungakushintsha lokhu kususelwe kuzidingo zakho nokuncamelayo.

UMsombuluko

• Ukudla kwasekuseni: Amaqanda nemifino, okuthosiwe ngamafutha omnqumo.
• Isidlo sasemini: Isaladi lamabhontshisi amane elinamafutha omnqumo, nedlanzana lamantongomane.
• Isidlo sakusihlwa: I-Cheesy ukholifulawa ubhaka (gratin) ne-broccoli ne-tofu.

NgoLwesibili

• Ukudla kwasekuseni: Amafutha agcwele namajikijolo.
• Isidlo sasemini: I-Leftover ukholifulawa ubhaka kusuka izolo ebusuku.
• Isidlo sakusihlwa: Amakhowe ase-portabello aqoshiwe, anemifino e-buttered ne-avocado.

NgoLwesithathu

• Ukudla kwasekuseni: I-Smoothie enobisi lukakhukhunathi nama-blueberries.
• Isidlo sasemini: Carrot kanye ikhukhamba izinti nge hummus cwilisa, futhi nedlanzana lamantongomane.
• Isidlo sakusihlwa: I-Tempeh ivuse gazinga, ngamantongomane e-cashew kanye nemifino.

ULwesine

• Ukudla kwasekuseni: Omelet ngemifino, othosiwe ngamafutha omnqumo.
• Isidlo sasemini: I-Leftover inyakazisa gazinga ekudleni kwakusihlwa izolo.
• Isidlo sakusihlwa: Amabhontshisi we-Chilli anokhilimu omuncu, ushizi kanye ne-salsa.

ULwesihlanu

• Ukudla kwasekuseni: Amafutha agcwele namajikijolo.
• Isidlo sasemini: Imifino enamaqabunga namaqanda abiliswe kanzima onamafutha omnqumo nedlanzana lamantongomane.
• Isidlo sakusihlwa: Isaladi ushizi we-Feta onembewu yamathanga namantongomane ama-macadamia, ogcotshwe ngamafutha omnqumo.

NgoMgqibelo

• Ukudla kwasekuseni: Amaqanda athosiwe ngobhontshisi obhakwe ne-avocado.
• Isidlo sasemini: Carrot kanye ikhukhamba izinti nge hummus cwilisa, futhi nedlanzana lamantongomane.
• Isidlo sakusihlwa: Isitshalo seqanda moussaka.

NgeSonto

• Ukudla kwasekuseni: I-Strawberry smoothie ene-yogurt egcwele kanye namantongomane.
• Isidlo sasemini: I-Leftover moussaka kusukela izolo ebusuku.
• Isidlo sakusihlwa: I-Asparagus, isipinashi ne-feta quiche (eneqanda noma elingenawo).

Ungathola izindlela zokupheka eziningi ezimnandi eziphansi ze-carb kule sayithi.

Futhi, kunenani elikhulu lezindlela zokupheka zamahhala ezitholakala ku-inthanethi. Zama ukuthayipha “izindlela zokupheka zemifino ephansi” noma “izindlela zokupheka eziphansi ze-carb vegan” ku-Google.

Kukhona nezincwadi zokupheka ezitholakalayo ezinikezelwe ekudleni okune-carb ephansi nasezitshalweni.

Thatha Umlayezo Wekhaya

Kunokudla okuningi okumnandi kwezitshalo okunama-carbs amancane, kepha okunamafutha namaprotheni amaningi.

Ngokusobala, awudingi ukuba ngumuntu odla inyama ukuze uvune izinzuzo zokudla i-carb ephansi.