Kubantu abadla ngokudla okuncane , uhlu lokudla ongenakukudla lungabonakala lungapheli. Kodwa-ke, uma ugxila emikhiqizweni emisha kanye neprotheyini ephilile, izifiso zakho zokudla nezinhlamvu zinganciphisa. Enye inkohliso ukufaka izinhlobonhlobo zama flavour ukuze ugcine ukudla kwakho kujabulise futhi kube mnandi. Yilapho izinto zingena khona. Ngokwesibonelo, ama-condiments afana noviniga, lwesinaphi, ushukela oshisayo, i-garlic, umhluzi wenkukhu, kanye nemayonnaise eyenziwe ngamafutha omnqumo asinakho i-carbs.
Amafutha enempilo okupheka
Uma ungumuntu odla ukudla okuncane, uyazi ukuthi udinga ukufaka amafutha enempilo ekuphekeni nasekuphekeni kwakho. Amanye amafutha anenani eliphakeme kakhulu kunezinye. Lokhu kufaka:
- Amafutha kakhukhunathi
- Amafutha e-Olive
- I-Ghee (icacise ibhotela, engabandakanyi ubisi obisi)
Abaningi abalobi abasebenzisa ukudla abaphansi basho ukuthi bagweme amafutha avela kumafutha omega-6 (soy, corn, moreflower, ne-sunflower). Amafutha okwenziwa ngama-hydrogenated kufanele ngaso sonke isikhathi agwenywe njengoba aqukethe amafutha ashukela.
Ukungeza i-Flavour nge-Condiments
Iziqu eziningi zigcwele zonke izinhlobo ushukela. Ngaphambi kokuba uqale ukufunda amalebula , funda kabanzi ngamazinga amaningi ashukela . Gcina lokhu okulandelayo okungezansi noma okungekho-carb ukunikeza ukunambitheka kwakho kokudla:
- I-mustard, ngaphandle kwamaswidi omuncu, ikakhulukazi uju lwesinaphi
- Ama-vinegars e-Cider newayini. Ungahlola futhi ama-vinegars amaningi asetshenzisiwe kodwa qiniseka ukuhlola i-carbs kunoma yikuphi uviniga wesithelo.
- Ama-herbs omisiwe nezinongo. Ngaphandle kwamanye amaxube afaka ushukela, konke kuyamukeleka.
- Izithombo ezintsha ezifana ne-basil, i-chives, i-cilantro, i-dill, i-parsley
- Ukuphefumula usawoti kanye nepelepele
- Ubisi lwekakhukhunathi
- Izindwangu zesikhukhula kanye nekakhukhunathi zokubhaka nokugaya
- Ama-sauces amaningi ashisayo, njengeTabasco
- Iningi le-salsas
- Soy umsizi noma i-tamari
- Imayonnaise . Bheka ikakhulukazi ama-brand aphezulu emafutheni ase- monounsaturated , kunamafutha we- polyunsaturated futhi ugweme amafutha we-soy uma kungenzeka.
- I-salad yokugqoka isaladi, okungcono ama-brand aphezulu emafutheni e-monounsaturated, njengamafutha omnqumo (hlola amalebuli ngokucophelela).
- Capers
- Horseradish
- I-Pesto
- I-lemon noma i-lime juice (igramu eyodwa ye-carb ngopuni ngalinye)
- Izitshalo (i-vanilla, ilamula, i-almond, njll)
- Inkukhu, inyama yenkomo, noma umhluzi wemifino noma i-bouillon
- I-low-carb ketchup
- I-pickle ye-Dill ijabule
- Ikhekhe elimnandi lokushukela lingenashukela
- I-carb ephansi futhi iyalondoloza (hlola amalebula)
Ukunambitha ku-Go
Ukudla ukudla okuphansi-carb akudingeki kusho ukulungiselela ukudla njalo nokupheka kusukela ekuqaleni. Kukhona ukudla okulula okutholakala kwezohwebo okufanele uqhubeke, ngaphezu kwemikhiqizo esisha, ukwanelisa ukulamba kwiphini. Konke okulandelayo, funda amalebula okudla ngokucophelela ukuze ubone ushukela owengeziwe nesitashi:
- Ezinye imigoqo yokudla
- Amaqanda abilisiwe
- Amanye ama-jerkies, njengezinyosi, i-turkey, noma i-salmon
- Amantongomane nebhotela
Yini Okufanele Uyilahle
Ukuzi ukuthi yini ongayidli kubalulekile njengokukwazi ukuthi ungadla. Abanye abasolwa ngokungabonakali beshukela efihliwe kubandakanya uviniga obhalsamu, irayisi iwayini uviniga, kanye ne-Worcestershire sauce. Futhi, uzodinga ukugcina izinto zibe lula kuwe ngokukhipha i-pantry yakho ye-low-carb no-nos elandelayo:
- I-ketchup evamile
- I-sauce eseluselwa esitokisini kanye ne-cocktail sauce (ngaphandle uma kungenashukela)
- Isaladi igqoka ngoshukela
- I-tartar sauce
- I-Plum sauce, i-sauce enomnandi namuncu, i-oyster sauce
- I-teriyaki sauce
- I-steak sauce (iningi)
- Ama-sauces amaningi, kuhlanganise ne-barbecue, aneshukela amaningi
- Amajamu, ama-jellies, alondoloza
> Umthombo:
> I-United States uMnyango Wezolimo (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.