Low-Carb Products

Munyika yemazuva ano, mafashoni anongotarisirwa kwete chete mbatya, zvigadzirwa uye zvishandiso, asiwo chikafu. Nhasi muhuwandu hwekuzivikanwa nzvimbo yekutanga inobatwa nezvokudya zvinobva pazvinhu zvakaderera-carb. Mazuva ano, nhamba yakawanda yevashandi vanoda kuwana pane izvi uye kubudisa zvinhu nehuwandu hwemakrohydrates: chingwa, mafura, pasita, nezvimwewo.

Ari pasi-carb michina inobatsira here?

Usati wagumburwa nezviitiko izvi, iwe unoda kunzwisisa nyaya iyi muchidimbu. Mubvunzo wokutanga unomuka: "Chii chinotsiva makhabhohydrates?". Zvigadzirwa zvakadai zvakazadzwa nemapurotini uye, mumusoro, soy uye gorosi. Kana iwe uchienzanisa nekororiki yakagadzirwa , zvinoreva kuti 1 g yemakrohydrates ine 4 kcal, uye 1 g yeprotini, zvakare, 4 kcal. Nokudaro, kushandiswa kwakadaro hakuna kukanganisa kukosha kwe calorific. Kana mahydrohydrates anotsiviwa nemafuta, zvino caloriic yezvinhu zvakaderera-carb inowedzera.

Kuti kuderedze kuwanda kwemakhahydrates, vamwe vashandisi vanoshandisa shanduko dzinotsigira, izvo zviri chimwe chezvikonzero zvinokonzera kuneta. Mukuwedzera, fiber yakawedzerwa kune zvakadai, izvo zvinobatsira mumuviri, asi pano mubvunzo unomuka: "Sei uchibhadhara zvakawanda?", Nokuti unogona kutenga chingwa chinogadzirwa nebazi, nezvimwewo.

Rwendo rwezvigadzirwa zve low-carb diet

Kana iwe usingabhadhari kuchengetedza maitiro uye usatenga zvigadzirwa nemafuta emakidhyidrate zvishoma, uye udye michero yemhuka, iwe unogona kugadzirisa dambudziko nekuwedzeresa. Kutanga, zvakakosha kuisa zvishoma nezvishoma kubva pane zvekudya zvekudya izvo zvine starchy carbohydrates, somuenzaniso, mbatatisi, rizi, nyemba, nezvimwewo. Mukudzoka, zvakakosha kuita mumazuva ose mishonga yemiti ine fibrous carbohydrate, yakadai se cauliflower, zucchini, asperagus, nezvimwewo.

Tafura ye-low-carb products

Rondedzero yezvokudya zvine low carbohydrate uye zuva rega rega

Kana ukasarudza kushandisa iyo nzira yekurema kwekureruka uye kuita zviratidzo zvakadaro mukati mekudya, mhando inofanirwa ichakubatsira iwe:

1. Breakfast breakfast . Mangwanani, iwe unogona kunwa kofi kana tei chete, asi pane shuga, uchi hunoshandiswa zvakanaka. Kunyange zvakadaro iwe unogona kudya yoghuti yakaderera-mafuta, sandwich yezviyo zvechingwa ne cottage cheese neii.
2. Kudya . Panguva ino, iwe unoda kudya mapuroteni, iyo inogona kuita nyama yakakosha, somuenzaniso, huku kana mhuka, uye hove-salmoni kana mutsva. Mukuwedzera, pamasikati iwe unogona kugadzirira saladi, zvose zviri mutsva uye yakabikwa. Nokuda kwekuwedzera, zvakanakisisa kusarudza maorivhi emuori kana juisi.
3. Kudya . Zvakanakisisa kana kudya uku kuchiitika maawa matatu asati avata. Menyu inogona kunge yakaita semasikati, chete inokosha kuderedza nhamba yemiti. Kwekudya kwemasikati, unogonawo kugadzirira uswa hwemiriwo kana casserole.

Zvakanakisisa kana iwe ukatenga zvidhi-carb zvigadzirwa kamwechete kwevhiki. Kana wanyora urongwa hwakarurama, iwe uchakurumidzira kurarama nebasa racho. Saka, zuva rega roga harinobvumirwi kudarika magiramu 300 e nyama kana hove, semiti, mitsara yakakura zvikuru: makomkete, tomato, karoti, eiii nevamwe, asi zvinonyanya kukosha - pasina starch. Kunyange zvakadaro pane zvakakosha zvakakosha kugadzira zviyo zvezviyo zvakakwana, mazai, tisi yakadzika, mazai emukaka akadzikidzwa, makungu, nezvimwewo.

Chinhu chikuru ndechokuti usanyanya kudarika uye usabvisa zvachose ma carbohydrates zvachose, sezvo izvi zvichatungamirira kune chokwadi chokuti mutumbi uchaunganidza zvinhu zvekuora. Izvo zvinowanzo 60 g ghydrates ezuva.

Makomborero e-low-carbohydrate supply:

1. Iwe haufaniri kufunga nezvemakrohydrates akaita seakori.
2. Low-carbohydrate foods zvine utano hwakakwana.
3. Inobatsira kushandura kune chikafu chakakodzera.
4. Ichakubatsira kubvisa kuwedzera kwakanyanya munguva pfupi.