Ukutya okuncinci kwe-carb

Umxholo

• 1. Inyama
• 2. Intlanzi
• Amaqanda ama-3
• 4. Iziselo zemifuno
• 5. Iitshizi
• 6. Ibhotolo
• 7. iyogathi
• 8. Kefir
• 9. Ikhrim entsha
• 10. Imifuno
• 11. Iziqhamo
• 12. Iziqhamo ezomileyo
• 13. I-oli yomnquma engaphezulu kwentombi
• 14. Umgubo wekhokhonathi
• 15. Imbewu
• 16. Izinto zeswiti zendalo
• 17. Amanzi, iti kunye nekofu

Ukutya okuphantsi kwe-carb, njengenyama, amaqanda, ezinye iziqhamo kunye nemifuno, kunexabiso eliphantsi leecarbohydrate, elinciphisa inani le-insulin ekhutshiweyo kunye nokunyusa inkcitho yamandla, kwaye oku kutya kunokufakwa kukutya okuncinci kwe-carb, kuba uncedo lukhuthaza imvakalelo yokugcwala, ukunciphisa ukudumba kunye nokwandisa imetabolism.

Ukongeza, ukutya okune-carb ephantsi kufuneka kutyiwe ngendlela yayo yendalo, kuthintelwe ukutya okucutshungulwayo, neswekile okanye i-gluten kuba ziyadumba emzimbeni, zibangela ukungasebenzi kwamalungu kwaye kubangele izifo kwimetabolism enje ngeswekile. Ke, kubalulekile ukuba unike ukhetho kumafutha alungileyo anjengeoyile yeoyile okanye ioyile yekhokhonathi kuba asempilweni.

Nangona ukutya okune-carb ephantsi kunezibonelelo ezininzi zempilo, kufuneka kuboniswe sisondlo, njengoko kunokwenzeka ukunqanda ukusilela kweevithamini kunye neeminerali. Jonga isikhokelo esipheleleyo sokutya okuncinci kwe-carb.

Ukutya okuncinci kwe-carb okucetyiswayo ngenxa yezibonelelo zabo kunye nokwakha zezi:

1. Inyama

Inyama emhlophe, njengenkukhu, idada okanye umvundla unamafutha ambalwa kunye neekhalori, nangona kunjalo, inyama ebomvu efana ne-veal, inyama yehagu, itakane okanye itakane zityebile kwiprotein, zinceda ukunciphisa indlala kunye nokwandisa ukugcwala kwaye, ke ngoko, kubalulekile ukuba zombini zigqityiwe kukutya okune-carb ephantsi.

Inyama kukutya okune-carb esezantsi okunezakha mzimba ezifana ne-omega 3, enceda ukunciphisa ukudumba emzimbeni, ivithamin E eyi-antioxidant yendalo kunye ne-linoleic acid enamafutha alungileyo anceda ukuthintela isifo sentliziyo, ke ngoko, kufuneka ibandakanywe ekudleni okunempilo kunye nokulinganisela.

2. Intlanzi

Intlanzi kukutya okune-carb ephantsi, umthombo ogqwesileyo weprotein, anti-inflammatory yendalo kwaye, ukongeza, iintlanzi ezinje nge-salmon okanye i-mackerel zityebile kwi-omega 3, inceda ukulawula iswekile yegazi kunye ne-cholesterol kunye nokusebenza kakuhle kwengqondo.

Ukongeza, iintlanzi ezinkonkxiweyo, ezinje ngetuna, isardadi okanye isalmon, ezigcinwe kwindawo efanelekileyo, ukugcina izondlo ezifana ne-omega 3 enceda kuthintelo lwezifo zentliziyo, ziyavunyelwa kukutya okune-carb ephantsi, okoko nje kugcinwa ngokukhethekileyo kwioyile yomnquma njengoko inceda ukugcina umgangatho kunye nezondlo zentlanzi.

Amaqanda ama-3

Iqanda kukutya okunezibonelelo ezininzi zempilo njengokunyuka komzimba, ukunciphisa ukufunxeka kwecholesterol emathunjini, ukukhuthaza ukuzuza kwemisipha kunye nokuphucula inkumbulo kuba ityebile kwiiproteni kunye neevithamini A, D, E kunye neB ezintsonkothileyo, ke ngoko , ifakiwe kukutya okuncinci kwe-carb. Jonga izibonelelo eziphambili zempilo zeqanda.

4. Iziselo zemifuno

Iziselo eziluhlaza ezifana ne-almond, i-hazelnut okanye i-cashew zithathwa njengokutya okuncinci kwe-carb kuba zinamafutha alungileyo, zinomxholo ophantsi weswekile kwaye zinezibonelelo zempilo ezinje ngokulawula iswekile yegazi kunye nokuthintela ukuguga ngaphambi kwexesha.

5. Iitshizi

Iitshizi ezifanelekileyo kwindawo yokutya esezantsi ye-carb zezo zingenazo izongezo, ezona chees zicetyiswayo yi-mozzarella, brie, cheddar, parmesan, camembert, rennet cheese kunye neeshizi zebhokhwe.

Itshizi kukutya okunotye kakhulu kwi-calcium, iiproteni kunye namafutha alungileyo, kodwa ngexabiso eliphantsi leecarbohydrate kwaye zinokubandakanywa kukutya kwemihla ngemihla. Fumanisa ezinye izibonelelo zeshizi.

6. Ibhotolo

Ibhotolo eqhelekileyo yenye yeemveliso zobisi ezinokuthi zisetyenziswe kukutya okune-carb esezantsi, kuba yenziwe ngamanqatha obisi, atyebileyo, kwaye inezibonelelo njengokugcina ukusebenza kakuhle kwengqondo kunye nokuthintela ukuqala kwentliziyo isifo.

Ukongeza, ibhotolo ye-ghee ikukutya okuncinci kwe-carb kuba ukongeza ekubeni sezantsi kwii-carbohydrate, ityebile kumafutha alungileyo kwaye ayiqulathanga ne-lactose. Qonda ukuba yintoni i-ghee butter, ziziphi izibonelelo zayo kwaye uyenza njani.

7. iyogathi

Iiyogathi ezicetyiswa kukutya okune-carb ephantsi zii-yogurts zamaGrike kunye neeyogathi zendalo, kuba zenziwe ngamanqatha alungileyo, zityebile kwi-calcium kunye neeproteni, zomeleza amathambo kwaye zikhuthaze ukwanda kobunzima bemisipha.

Ukongeza, iyogathi inezibonelelo ezininzi njengokulawula amathumbu kunye nokubonelela ngecalcium ngakumbi emzimbeni, ukunceda ukuthintela izifo ezifana ne-osteoporosis. Bona ezinye izibonelelo zeyogathi njengoko ulungiselela ekhaya.

8. Kefir

I-Kefir kukutya okune-carb ephantsi, eveliswa ngokuvundiswa kobisi kunye neenkozo ze-kefir, inento efanayo neyogathi kwaye, ukusetyenziswa kwayo kunezibonelelo ezininzi njengokunceda ukugcina impilo yamathumbu, ukunciphisa umngcipheko wezifo ezinganyangekiyo kunye nokuphucula amajoni omzimba Jonga ukuba yintoni i-kefir, izibonelelo kunye nendlela yokwenza ngayo.

9. Ikhrim entsha

I-khrimu entsha engenazongezo kukutya okuncinci kwe-carb okufumaneka kumanqatha obisi kwaye, njengoko ineeasidi ezinamafutha, inezibonelelo zezempilo ezinje ngokubonelela ngamandla kunye nokunceda ukukhula kwengqondo.

Nangona kunjalo, kubalulekile ukuba ityiwe ngokumodareyitha kwaye ngokwengcebiso yesondlo kuba kukutya okunotyebileyo kumanqatha.

10. Imifuno

Imifuno enje nge lettuce, isipinatshi, iarugula, icauliflower, iasparagus okanye i-broccoli kukutya okune-carb ephantsi, Oko kukuthi, iphantsi kwiicarbohydrate kwaye ityebile kwimicu kunye neevithamini, inezibonelelo ezininzi njengokunceda ukugcina impilo yamathumbu, ukwandisa uvakalelo satiety kunye nokulawula amanqanaba eswekile yegazi.

Nangona kunjalo, ayisiyiyo yonke imifuno kukutya okune-carb ephantsi, njengoko kunjalo kwiitapile eziqhelekileyo, eziqulathe isixa esikhulu seecarbohydrate kwaye, ke, kufuneka zisetyenziswe ngokumodareyitha.Ukhetho lokutshintsha iitapile rhoqo ziibhatata, nangona ziqulathe iikhabhohayidrethi, kwaye, ngenxa yoko, kufuneka zisetyenziswe ngokumodareyitha, zityebile ngokutya. Qonda izibonelelo zempilo zebhatata kunye nendlela yokuzitya.

11. Iziqhamo

Iziqhamo eziboniswe kukutya okune-carb esezantsi ziziqhamo ezitsha kunye nenani eliphantsi leswekile efana neerasibheri, iiblueberries, iistrawberry, iavokhado, ikhokhonathi okanye ipere, kwaye ezinezibonelelo zempilo ezinje ngokuthintela isifo seswekile, ukuphucula inkumbulo kunye nokomeleza amajoni omzimba.

Isiqhamo kukutya okutyebileyo kwifayibha kunye neevithamini, nangona kunjalo, ayizizo zonke iziqhamo kukutya okune-carb ephantsi kuba ezinye zineswekile eninzi, njenge-fructose. Kubalulekile ukutya isiqhamo kwimeko yaso yendalo hayi kwiijusi, kuba ijusi enye ifuna iziqhamo ezininzi, ezilingana neswekile eninzi.

Ukongeza, iziqhamo ezinje ngeetumato, ii-eggplants, iikomkomere, iipepile okanye i-zucchini kukutya okune-carb ezisezantsi ezinokutya rhoqo.

12. Iziqhamo ezomileyo

Iziqhamo ezomileyo ezinjenge walnuts, amandongomane eBrazil, iihazelnuts okanye iiamangile kukutya okune carb ezisezantsi ezityebileyo kumafutha alungileyo, imicu, ivithamin B ezimbaxa kunye ne zinc kwaye zinezibonelelo ezininzi zempilo ezinje ngokuphucula i-cholesterol, ukomeleza amajoni omzimba okanye ukubonelela ngamandla emzimbeni

Nangona kunjalo, kufuneka zisetyenziswe ngokumodareyitha kuba zininzi iikhalori. Jonga indlela yokutya iziqhamo ezomisiweyo ngaphandle kokutyeba.

13. I-oli yomnquma engaphezulu kwentombi

I-oyile ye-Olive ngamafutha alungileyo, ke ngoko kuthathelwa ingqalelo ukutya okuncinci kwe-carb, ebonisa izibonelelo ezininzi zomzimba njengokugcina impilo yentliziyo, ukunciphisa uxinzelelo lwegazi okanye ukunciphisa i-cholesterol embi, eyaziwa ngokuba yi-LDL, kunye ne-triglycerides yegazi.

I-oyile ye-Olive ikhutshwa kwiminquma kwaye, ubukhulu becala, yenziwe yi-monounsaturated fatty acids, eyona yona isempilweni yi-oli ye-oliva enyulu, ene-asidi engaphantsi kwe-0.8 kunye neoyile yomnquma eyenziwe ngomatshini obandayo, oko kukuthi , ngamanqatha aphuma xa kukhonjwayo iminquma.

Ukongeza kwioyile yomnquma, kukho amanye amafutha amnandi anjengeoyile yecoconut eyongezelelweyo okanye ioyile ye-avocado eyintombi ebandakanyiweyo kukutya okuncinci kwecarb. Kubalulekile ukuba umntu azi ukuba isoya, umbona okanye ioyile kajongilanga ayinampilo kuba ayisiyonto yendalo kwaye inokudumba emzimbeni.

14. Umgubo wekhokhonathi

Umgubo wekhokhonathi kukutya okusezantsi kwe-carb kuba ine-carbohydrate encinci xa ithelekiswa neminye imigubo, inamafutha alungileyo kwaye iphezulu kwifayibha, iyonyusa ukutyeba, inceda ukulawula iswekile yegazi kunye nokunciphisa i-cholesterol embi.

Ukongeza umgubo wekhokhonathi, eminye imicu efana nebhanana, i-buckwheat, iziqhamo ezomisiweyo, icassava okanye umgubo we-chestnut nawo ayacetyiswa kwisidlo se-carb esisezantsi. Nangona kunjalo, ukuba injongo yomntu kukunciphisa umzimba, imigubo kufuneka isetyenziswe ngokumodareyitha. Jonga ukuba yintoni i-buckwheat, ziziphi izibonelelo zayo kwaye uyisebenzisa njani.

15. Imbewu

Ujongilanga, iflakisi, ithanga, i-chia okanye imbewu yeesame kukutya okuphezulu kakhulu kwe-carb kunye nezinye izibonelelo ezinje ngokunceda ukuthintela izifo zentliziyo kunye nokugcina impilo yamathumbu, enokutyiwa, umzekelo, ngokutya okune-yogurt yendalo okanye kwisaladi. Funda ukuba yeyiphi imbewu kajongilanga kwaye uyisebenzisa njani.

16. Izinto zeswiti zendalo

Ukusetyenziswa kweswekile yendalo enje nge-stevia, i-xylitol, ubusi obusulungekileyo okanye iswekile yekhokhonathi zizinto ezinempilo ezinokukuvumela ukuba uthande ukutya, musa ukutshintsha amanqanaba eswekile yegazi kwaye awunazo iikhalori ezininzi. Fumana iindlela ezili-10 zendalo zokutshintsha iswekile.

17. Amanzi, iti kunye nekofu

Amanzi, ikofu engenaswekile, iti, ukumiliselwa kweziqhamo okanye amanzi anencasa ziziphuzo ezisezantsi zecarb ezinceda ukugcina umzimba unamanzi, ukuququzelela ukwetyisa nokuphucula ukujikeleza kwegazi.

Ukuhambisa amanzi kubaluleke kakhulu ekusebenzeni kakuhle komzimba, nangona kunjalo, ayizizo zonke iziselo ezinesityu esiphantsi kwaye, ke ngoko, kubalulekile ukunqanda iziselo ezinxilisayo ezineswekile kunye neziselo ezimnandi. Bukela ividiyo ngendlela yokusela amanzi ngakumbi: