Ungayitya njani iCarb ephantsi njenge-Vegetarian okanye i-Vegan

Umxholo

• Kutheni iphantsi kweCarb?
• Iindidi ngeendidi zemifuno
• Iimveliso zobisi kunye namaqanda aphantsi kwiiCarbs
• Ukutya okuNcinci kweCarb yokuTya iziTyalo (kubo bobabini abaTyalethi kunye neeVegans)
• Zingaphi iiCarbs omele uzitye?
• Imenyu yeSampulu yokutya okuNcinci kweCarb Vegetarian
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Thatha uMyalezo waseKhaya

Ukunciphisa i-carbs akunzima kakhulu.

Faka nje iswekile kunye nesitatshi ekutyeni kwakho kunye nemifuno, inyama, intlanzi, amaqanda, amandongomane kunye namafutha.

Ibonakala intle, ngaphandle kokuba awuyityi inyama.

Ukutya okune-carb esezantsi kuxhomekeke kakhulu enyameni, nto leyo ebenza bangakulungeli abo batya inyama kuphela.

Nangona kunjalo, oku akufuneki ukuba kunjalo.

Wonke umntu unokulandela ukutya okune-carb ephantsi, nkqu imifuno kunye nemifuno.

Eli nqaku likubonisa ukuba ungayenza njani.

Kutheni iphantsi kweCarb?

Kule minyaka ili-12 idlulileyo, ubuncinci izifundo ze-23 zibonise ukuba ukutya okuncinci kwe-carb kunokukunceda ukunciphisa umzimba (ngaphandle kokubalwa kweekhalori).

Esinye sezizathu eziphambili kukuba ezi ndlela zokutya zinokunciphisa kakhulu ukutya, zikwenze utye iikhalori ezimbalwa ngaphandle kokufuna ngokuqaphela zama ukutya kancinci (,).

Ukutya okune-carb ephantsi kukwaphucula impilo nangezinye iindlela.

Ziyasebenza kakhulu ekunciphiseni i-fat ye-fat eyingozi, kwaye ithambekele ekunciphiseni i-triglycerides kunye nokunyusa i-HDL ("elungileyo") ye-cholesterol kakhulu. Baye bathambekele ekwehliseni uxinzelelo lwegazi kunye namanqanaba eswekile yegazi (3,,,,).

Nangona ukutya okune-carb ephantsi kungafuneki kuwo wonke umntu, banokuba neenzuzo ezibalulekileyo zempilo kubantu abanokutyeba kakhulu, isifo se-metabolic syndrome, uhlobo lweswekile yesi-2 kunye nokuphazamiseka okuthile kwentliziyo.

Ukutya okune-carb ephantsi ye-vegan kunokuba sempilweni kakhulu. Izifundo kwi-eco-atkins (i-vegan, i-26% yeekhalori njengee-carbs) zibonise ukuba ukutya okunjalo kunempilo kakhulu kunokutya okunamafutha asezantsi, kunye nokutya okunamafutha asezantsi (9).

Iindidi ngeendidi zemifuno

Kukho iintlobo ezahlukeneyo zabantu abatya inyama. Akukho namnye kubo otya inyama okanye intlanzi.

Ezona ntlobo zimbini zixhaphakileyo zii-lacto-ovo imifuno kunye nemifuno.

I-Lacto-ovo imifuno (okanye nje "inyama") zitya iimveliso zobisi kunye namaqanda, kodwa iivenji azityi nakuphi na ukutya okuvela kwizilwanyana.

Iimveliso zobisi kunye namaqanda aphantsi kwiiCarbs

Amaqanda kunye neemveliso zobisi, ngaphandle kweswekile eyongeziweyo, ziphantsi kwii-carbs, kodwa ziphezulu kuzo zombini iiprotein kunye namafutha. Kwabadla imifuno (hayi ii-vegans), bakulungele ukutya okune-carb ephantsi.

• Amaqanda: Iqulathe kuphela inani lokulandelwa kwee carbs. Khetha idlelo, i-omega-3-ityetyisiwe okanye amaqanda asimahla ukuba unako.
• I-yogurt, iyogathi yamaGrike kunye ne-kefir: Khetha iinguqulelo ezingenaswekile, ezinamafutha apheleleyo. Fumana ezizezenkcubeko ephilayo ngenzuzo eyongezelelweyo yeprobiotic.
• Ibhotolo etyiswe ingca: Ibhotolo evela kwiinkomo ezityiswe ngengca iphilile, kwaye ilungile ngokumodareyitha kukutya okune-carb esezantsi.
• Itshizi: I-dense kakhulu kwaye inencasa, kwaye inokusetyenziswa kuzo zonke iindlela zokupheka.

Oku kutya kukwacebile nge-vitamin B12, engafumanekiyo kukutya kwezityalo. Abalimi bemifuno banokufumana yonke i-B12 abayifunayo kolu hlobo lokutya, ngelixa ii-vegans zifuna ukongeza.

Ukutya okuNcinci kweCarb yokuTya iziTyalo (kubo bobabini abaTyalethi kunye neeVegans)

Kukho okunene iindidi zokutya okunee-carb ezisezantsi ezivela kwizityalo.

Uninzi loku kutya kukwaneproteni kunye namafutha.

• Imifuno: Imifuno emininzi iphantsi kwii-carbs. Oku kubandakanya iitumato, amatswele, icauliflower, isitshalo seqanda, ipepile yentsimbi, ibroccoli kunye nehlumelo laseBrussels.
• Iziqhamo: Amaqunube afana nequnube kunye neeblueberries angatyiwa kukutya okune-carb ephantsi. Kuxhomekeke ekubeni zingaphi iikhabho ofuna ukuzitya, ezinye iziqhamo zinokwamkeleka nazo.
• Iziqhamo ezinamafutha: Iiavokhado kunye neminquma zisempilweni ngendlela emangalisayo. Zisezantsi kwii-carbs kodwa zinamafutha aphezulu.
• Amantongomane nembewu: Amantongomane kunye nembewu ziphantsi kwii-carbs, kodwa ziphezulu kwiiprotheni kunye namafutha. Oku kubandakanya ii-almonds, ii-walnuts, ii-macadamia, amandongomane kunye nembewu yethanga.
• Soy: Ukutya okufana ne-tofu kunye ne-tempeh ziphezulu kwiiprotheni kunye namafutha, kodwa ziphantsi kwi-carbs. Oku kubenza ukuba bamkelwe kukutya okune-carb ephantsi / ukutya kwevegan.
• Iimbotyi: Eminye imidumba, kubandakanya iimbotyi eziluhlaza, ii-ertyisi zamantshontsho kunye nezinye.
• Amafutha asempilweni: I-oli yomnquma engaphezulu kwentombi, ioyile yeavokhado kunye neoyile yekhokhonathi.
• Iimbwe zechai: Uninzi lweecarbs kwimbewu ye-chia ziifayibha, ke phantse zonke iikhalori ezinokusetyenziswa kuzo zivela kwiiprotein namafutha.
• Itshokholethi emnyama: Ukuba ukhetha itshokholethi emnyama kunye nomxholo wecocoa ophakamileyo (70-85% +), iya kuba sezantsi kwii-carbs kodwa iphezulu kumanqatha.

Zingaphi iiCarbs omele uzitye?

Akukho nkcazo ichanekileyo yokuba "carb ephantsi" ithetha ntoni.

Kubalulekile ukuba uzame kwaye ufumane indlela yokudibanisa i-carb yakho yokungenisa kwiinjongo zakho kunye nezinto ozikhethayo.

Oko kuthethiweyo, ezi zikhokelo zisengqiqweni:

• 100-150 amagremu ngosuku: Olu luhlu olufanelekileyo lokugcina, kwaye lulungile kubantu abenza umthambo kakhulu.
• 50-100 amagremu ngosuku: Oku kufanele kukhokelele ekulahlekeni kobunzima ngokuzenzekelayo, kwaye iluhlu olulungileyo lokugcina abantu abangazilolongi kangako.
• 20-50 amagremu ngosuku: Ngokutya kakhulu oku kwe-carb, kuya kufuneka unciphise umzimba ngokukhawuleza ngaphandle kokufumana indlala eninzi. Olu luhlu lwe-carb kufuneka lubeke kwi-ketosis.

Abalimi bemifuno banokuya ngokulula kuluhlu olusezantsi, kodwa ukutya okunjalo akunakulunga kwimifuno. Uluhlu lwe-100-150 yeegram luya kufaneleka ngakumbi kwiivenji.

Kuyacetyiswa ukuba usebenzise umkhondo wesondlo (njenge-Cron-o-mitha) ubuncinci iintsuku / iiveki ezimbalwa ngelixa ulungisa ukutya kwakho kwe-carbohydrate kwaye uqinisekisa ukufumana iiprotheyini kunye namafutha.

Imenyu yeSampulu yokutya okuNcinci kweCarb Vegetarian

Le yimenyu yesampulu yeveki enye yemifuno (hayi i-vegan) yokutya esezantsi kwii-carbs.

Ungalungelelanisa oku ngokusekwe kwiimfuno zakho kunye nezinto ozikhethayo.

uMvulo

• Isidlo sakusasa: Amaqanda kunye nemifuno, i-fried kwioli yeoli.
• Isidlo sasemini: Isaladi yeembotyi ezine ngeoyile ye-olive, kunye neqaqobana lamandongomane.
• Isidlo sangokuhlwa: I-cheesy cauliflower bhaka (gratin) kunye ne-broccoli kunye ne-tofu.

uLwesibini

• Isidlo sakusasa: I-yoghurt enamafutha apheleleyo kunye namaqunube.
• Isidlo sasemini: I-Leftover cauliflower ibhaka kubusuku obungaphambili.
• Isidlo sangokuhlwa: I-portabello mushroom eyosiweyo, kunye nemifuno enamafutha kunye neavokhado.

uLwesithathu

• Isidlo sakusasa: Ismoothie enobisi lwecoconut kunye neeblueberries.
• Isidlo sasemini: Iminqathe kunye nekhukhamba zinamathela kwi-hummus dip, kunye neqaqobana lamandongomane.
• Isidlo sangokuhlwa: I-Tempeh ivuse i-fry, kunye ne-cashew nut kunye nemifuno.

uLwesine

• Isidlo sakusasa: I-omelet kunye nemifuno, i-fried kwioli yeoli.
• Isidlo sasemini: I-Leftover ivuse i-fry kwisidlo sangokuhlwa phezolo.
• Isidlo sangokuhlwa: Iimbotyi zetyuwa ngekhilimu omuncu, itshizi kunye nesalsa.

uLwesihlanu

• Isidlo sakusasa: I-yoghurt enamafutha apheleleyo kunye namaqunube.
• Isidlo sasemini: Imifuno enamagqabi kunye namaqanda abilisiweyo kunye neoyile yomnquma kunye neqaqobana lamandongomane.
• Isidlo sangokuhlwa: Isaladi yeFeta itshizi enembewu yethanga kunye namandongomane e-macadamia, efakwe ioyile yomnquma.

uMgqibelo

• Isidlo sakusasa: Amaqanda othosiweyo ngeembotyi ezibhakiweyo kunye neavokhado.
• Isidlo sasemini: Iminqathe kunye nekhukhamba zinamathela kwi-hummus dip, kunye neqaqobana lamandongomane.
• Isidlo sangokuhlwa: Isitshalo seqanda moussaka.

iCawe

• Isidlo sakusasa: I-Strawberry smoothie ene-yogurt egcweleyo kunye namandongomane.
• Isidlo sasemini: I-Leftover moussaka ukusukela phezolo.
• Isidlo sangokuhlwa: I-Asparagus, isipinashi kunye ne-feta quiche (kunye okanye ngaphandle kweqanda).

Unokufumana iiresiphi ezininzi ezimnandi ze-carb vegan kule ndawo.

Kwaye kukho isixa esikhulu seendlela zokupheka zasimahla ezikhoyo kwi-intanethi. Zama ukuchwetheza “iiresiphi ezisezantsi zemifuno yemifuno” okanye “iiresiphi ezisezantsi zecarb vegan” kuGoogle.

Kukho neencwadi zokupheka ezikhoyo ezinikezelwe kwi-carb ephantsi kunye nokutya okusekwe kwizityalo.

Thatha uMyalezo waseKhaya

Kukho ukutya okuninzi okumnandi okunezityalo eziphantsi kwee-carbs, kodwa okunamafutha amaninzi kunye neeproteni.

Ngokucacileyo, akufuneki ube kukutya inyama ukuze uvune izibonelelo zokutya ukutya okune-carb ephantsi.