Ukuthola ukudla okunomthelela omncane ushukela wegazi
Ingabe usanda kushayela ukudla okuphansi? Noma mhlawumbe ufuna nje ukunikeza ukubukeka okusha. Mhlawumbe isici esiyinselele kunazo zonke ekushintsheni ukudla kwethu ukunciphisa ukudla esiye sithembela njengengxenye yemizila yethu yokudla evamile. Nanka eminye imibono yezingxenye eziphansi ze-carb zokudla okuphezulu kwe-carb. Ungase futhi ufune ukuhlola lesi sihloko mayelana nokubhekana nokulahlekelwa kwe-carb .
Isinkwa
Kubizwa ngokuthi "abasebenzi bokuphila," futhi abantu abaningi bacabanga ukuthi abakwazi ukuphila ngaphandle kwalo. Kodwa empeleni - akunjalo yini lokho okuqhubekayo isinkwa esivamile esihlwabusayo? Kungani ungafaki ukugcwalisa isaladi? Cha? Yebo, kunezinye izindlela, kodwa ngezinye izikhathi kufanele ubheke kanzima. Zihlanganisa:
- Izinkwa ezikhethekile ezisezingeni eliphansi (kodwa funda amalebula ngokucophelela, futhi uqaphele izibalo ze-carbohydrate)
- I-Low-carb tortillas (lena iyintandokazi yezinsika eziningi eziphansi)
- I-high-fiber "isinkwa esibuhlungu" esinjengesiphambandi seGG Bran
- Isiphuzo se-flax isinkwa sokudla ( isinkwa "esibucayi" kakhulu)
- Ngiyakuthanda ukwenza ama-muffin ami ayisisekelo emapanini angaphakathi-muffin noma (okunzima-ukuthola-okutholakele) amapanini afanayo kodwa ajulile. Ngiyisebenzisa nje kancane kancane okunciphisa ama-sweetener. Ngiyakwazi ukuhlukanisa ama-muffin kanye nesinkwa esibucayi, noma ukusebenzisa ama-sandwich.
Futhi, kunezinkwa ezingezansi glycemic - okungukuthi, aziguqulwa ushukela ngokushesha emzimbeni wethu. Lezi zinsuku zivuthiwe kakhulu, ngezicucu zezinhlamvu zazo, noma zenziwe ngamabele asehluma njengeHezekeli® isinkwa.
Ngokuyisisekelo, ukolweni oluhle kakhulu, kuyoba lula ngomzimba wakho ukuwuguqula ushukela. Zonke izinkwa zikakolweni ezenziwe kusuka kufulawa ocolekileyo ziphakamisa ushukela wegazi njengokudla okumhlophe.
- Indlela Yokuthola Isinkwa Esinempilo, Engaphansi Kwe-Carb
- Okungaphezulu Konke Isinkwa Sesike Sonke Ngezidlo Eziphansi Zama-Carb
I-Pasta
Kunezinye izindlela eziningi ze-pasta ezikhona, ezingaphansi kwe-carbohydrate.
- I-Spaghetti Squash
- I-Shirataki Noodles
- I-Pasta ephansi-carb njengomsebenzi we-Dreamfields® kwabanye
- I-Low-Carb Pasta Imibono
Uma uthola i-pasta yonke ye-100% ye-okusanhlamvu bese uyipheka i-al dente (namanje uqinile, ngendlela yase-Italy), i-pasta iyoba ne-glycemic encane. Ukusebenza okuncane kwalokhu kuzosebenza ekudleni okulinganiselwe-carb. Qaphela ukuthi njengengxenye yokudla e-Italy, izingxenye ze-pasta zincane.
I-Cereal
Izitshalo zivame ukucubungulwa kakhulu kangangokuthi ama-carbohydrate ayi-glycemic kakhulu. Kukhona okusanhlamvu okuphansi okufakwe okusanhlamvu, kodwa hhayi okuningi. Amakhemikhali ambalwa asezingeni eliphakeme yizibhebhe ezinhle, kodwa imikhiqizo ethandwayo esitolo sezitolo ishintsha njalo, ngakho-ke funda amalebuli ngokucophelela.Ungenza futhi ama-substitute, ayenayo:
Amazambane
Phakathi kokudla okungapheli okuphelele, amazambane abe nokuhlukaniswa ushukela wegazi lokudubula ngokushesha nangaphezulu kunanoma yimuphi omunye. I-starch kumazambane yizintambo ezide kakhulu ze-glucose (njengoba kunjalo isitashi esikhulu). Nakuba kungenalo indawo ephelele yamazambane, ezinye izitshalo zingasebenza kahle:
- Ukholifulawa ocijile uthandwa kakhulu
- I-Celeriac (i-root celery) nayo ihle
- Hlola ukubala kwe-carb ye-turnip neminye imifino yezimpande
- Iresiphi: isaladidi "i-Potato" isaladi
Futhi, kukhona umkhiqizo wezebhizinisi okuthiwa i-Carb Counter Instant Mashers, engasetshenziselwa njengamazambane asheshayo. Ngiyathanda ukuyixubha ne-cauliflower noma izimpande zesilimo esidliwayo esinamagatsha anamanzi, futhi inezinye izinto eziningi ezisebenzisayo.
Ilayisi
Ngiyathanda "i- cauli-rice ," futhi abantu bavame ukushaywa indiva ngendlela ukunambitheka okuncane kwe-Celery okuyimpande (celeriac) kungasetshenziswa ngendlela efanayo. Nakuba iphakeme kakhulu kwe-carbohydrate kune-cauliflower, isancipha kakhulu kunamarobhothi kunelayisi. Ngiye ngazwa ngabantu abasebenzisa i- TVP njengengxenye yerayisi.
Abaqashi
Kukhona ama-crackers asezingeni eliphezulu (ezifana ne-Andre's Carbo-Save) ongayithola ku-intanethi, kodwa konke kubiza kakhulu.
Ezinye izimoto ezikhona ezinama-cheeses nama-dips amakhowe, isilimo esidliwayo esinamagatsha anamanzi, ama-cucumber tincetu, i- jicama , neminye imifino.
Ubhontshisi kanye nezinye izithelo
Amabhontshisi anenani elilinganayo le-carbohydrate, nakuba ngokuvamile ligajwa kancane kancane. Noma kunjalo, lapho kusetshenzwa kakhulu, ngokushesha ama-carbs ayosithinta ushukela egazini. Ngisho nobhontshisi ekheniwe kukhona i-glycemic engaphezu kwebhontshisi ozipheka wena.
Ama-soya we-Soy aphansi e-carbohydrate kunamanye ubhontshisi. Amabhontshisi omnyama ase-soy awanambitha "i-soybeany" futhi ayeningi kakhulu ekuphekeni kwebhontshisi amaningi.
Umfula
Amantongomane kanye nembewu ingahle ibe ngumdla / ufulawa, noma uthengwe ngaleyo ndlela. Badinga izindlela zokupheka ezahlukene kodwa angasetshenziselwa amaqebelengwane, ama-muffins, isinkwa esheshayo, nezinye izindlela zokupheka. Izibonelo:
- Ufulawa wama-almond
- I-flax imbewu yokudla
- Ufulawa weCoconut
- Amaphikishi ama-Muffin aphansi-ama-carb, izinkwa, njll.
Pizza
I-pizza iyinhlangano yokudla, akunjalo?
Ubisi
Ubisi lunama-carbs okuthiwa i-lactose, okuthiwa yi-glycemic encane kunalawo amanye amashukela. Abantu abahlola i-glucose yegazi labo baye bahlukahluka kuye.
Amakhemikhali yobisi ahlanganisa ubisi lwekakhukhunathi, ubisi olungenayo i-soy noma ubisi olungama-almond. Nansi inani le-carb lemikhiqizo yobisi kanye nabangenayo .
Futhi, uma ukhetha ngokucophelela, i-yogurt ingaba ne-lactose encane kunobisi olwenziwe, kusukela, i- yogurt enjalo ingaba yisinqumo esihle kakhulu ekudleni okuphansi kwe-carb .
I-Sweet Stuff
Izindaba ezimbi: Ngaphandle kwezithelo ezimbalwa ezinoshukela ezincane , nemikhiqizo enomsoco, uma ihamba kahle, ungakwazi ukuyibheja inamakhemikhali amaningi. Ngakho-ke kufanele wenze isinqumo mayelana nezithandwa zokufakelwa ezifana ne-Splenda noma Equal. Abanye abantu bathola ukuthi ukudla noma ukuphuza izinto ezinhle kubenza bafune ukudla okunomsoco, kanti abanye abakwenzi. Nakuba izithasiselo zokudla ezinjengezidakamizwa ezenziwe ngamakhemikhali akuzona ukuphakama komsoco, eziningi ezinemizimba yazo engenzi kahle ushukela zizwa ukuthi izidakamizwa zokufakelwa ziyindlela ehloniphekile, ngokulinganisela. Izindaba ezinhle ukuthi ngokusebenzisa abathintekayo bashukela, ungenza izinhlobo eziningana zokuphatha okuncane okunamnandi.
Amanothi okuxwayisa: I-powder enezinhlayiya ezenziwe ngamapulangwe ngokuvamile iyinhlobo yeshukela, ngakho ine-carbohydrate. Amafomu e-liquid ngokuvamile ayenama-carbohydrate ama-zero.
Ukuphuza utshwala obufana ne-maltitol kungaba yinkinga ye-diab-low dieters ephansi. I-Erythritol ne-xylitol yilabo kuphela engiyincoma kakhulu. I-Maltitol , eyona evame kakhulu, nayo, ngombono wami, eyona embi kakhulu, iyimbi nakakhulu kunokushukela ngezindlela ezithile, futhi embi kwabanye.
AmaJams kanye namaJellies
Sebenzisa izimbiza ezingenashukela , noma sebenzisa izithelo ezintsha ezingaphansi ushukela .
Candy
Uma ubheka kanzima, ngezinye izikhathi ungathola ama-candie angenashukela ngaphandle kwe-maltitol, kodwa aqhubeke futhi aphume emakethe ngokushesha. Umkhiqizo owodwa okwamanje yi- ChocoPerfection Bars .
Amanye amaDesserts
I-Dixie Carb Counter yenza ezinye izingxube ezincane-i-carb, njengamaqebelengwane nama- brownies .