Kungenzeka yini ukuthi ulandele ukudla okuphansi kwe-carb ngenkathi isabelomali? Uhlelo lwakho lokudla aludingeki luphule ibhange. Sebenzisa lawa macebiso ukuze ulondoloze izindleko uma uthola le ndlela yokudla.
Buyela kuzinsisekelo
Uma ucabanga ngokusindisa imali ngenkathi udla ukudla okuncane kuma-carbohydrates, kusiza ukubuyela emuva ukuyohlola izinto eziyisisekelo zokudla, futhi ucabange ukuthi ungayisindisa kanjani imali ngayinye.
Uma wenza lokhu, uyaqaphela ukuthi uchitha kaningi kangakanani okungewona okubalulekile. Khona-ke ungakwazi ukuthola ukuthi iyiphi yalezi zinto ezengeziwe esifuna ukuzenza ezisekelweni. Izakhi eziyisisekelo zokudla okuphansi-carb, ezakha ukudla okuningi esikudingayo ukuze sizidle, ziwela ezinhlotsheni ezintathu: amaprotheni, imifino namafutha. Ake sithathe ngamunye, futhi sithole izindlela zokulondoloza imali.
Izindleko akufanele kube yikho kuphela okuqondisayo. Kuzodingeka futhi ucabange ukubaluleka kokudla ukudla okuhlukahlukene, ukudla okunomsoco kwanoma yikuphi ukudla okunikeziwe, futhi kulula. Okunye ukucabangela kokudla kwakho uma ufisa ukusekela izinhlelo zokudla eziphilayo, zendawo, ezizinzile, noma ezomuntu. Ukudla okuncane kwe-carb kungase kugxile ekudleni okungeke kwenziwe, okuvame ukusekela lezi zimiso.
Ukulondoloza imali kumaprotheni
Inyama, inhlanzi nezinye izinto zokudla kwamaprotheni zivame ukuba lapho abantu bechitha imali eningi kakhulu, ngokuvamile bengadingekile. Ukudla okuphansi kwe-carb akudingeki ukuthi kube phezulu amaprotheni.
Qala ngokubala izidingo zakho zamaprotheni ngamagremu. Bese unquma ukuthi uzokufaka amaprotheni amangaki ekudleni noma ekudleni. Lokhu kungakusiza isabelomali sokudla inyama nenhlanzi, okuvame ukuba yimithombo ephezulu kunazo zonke yamaprotheni. Yisebenzise amasu ekuthengeni amaprotheni lapho esethengiswa futhi ewuqothula ukuze usebenzise esikhathini esizayo.
Ungakhohlwa ukufaka imithombo yamaprotheni ephansi kakhulu ebiza kakhulu. Amaqanda, ubisi, i-yogurt, i-cottage shizi, ne-tofu ivame ukubiza imali engaphansi kwegciwane lamaprotheni kunokudla inyama noma inhlanzi. Uma uthenga inkukhu, cabanga ngokufunda indlela yokusika inkukhu eningi, evame ukonga ngokweqile. Kodwa futhi uthengise ngokucophelela njengoba ungase ugcine ukonga imali ukuthenga amathumba noma amathanga angenasibindi ekuthengisweni.
Ukulondoloza imali kwimifino
Imifino engekho-starchy iyinxenye ebalulekile kunoma yikuphi ukudla okuphansi kwe-carb. I-big-waster enkulu kakhulu ukuthi ngokuvamile imifino ehamba phambili ingahambi kahle ngaphambi kokuba uyidle. Owesibini uyaqaphela ukuthi ngeke ufike kulabo amahlumela amasha aseBrussels owathengile ngezinhloso ezinhle, ubafice. Eminye imifino, efana ne-pepper, ingahle ibhalwe futhi iphonswe esikhwameni se-zip. Ezinye, njenge-sipinashi, zingafakwa emanzini ashisayo noma i-microwave.
Uma uthola ukuthi uvame ukuchitha umkhiqizo omusha, ungase ucabange ukuthenga imifino efriziwe. Baqhwale phezulu kwenhlamba yabo kanye nenani lomsoco. Ngesikhathi bengase bangasebenzi isaladi, basebenzisa okuningi izitsha eziphekiwe.
Enye iphuzu ukuthenga ngezikhathi ezithile noma ukukhulisa izinto ezimbalwa lula ngokwakho . Amakhambi kulula ukukhula, kanti ezinye imifino efana ne-zucchini zidinga ukunakekelwa okuncane kakhulu.
Udinga kuphela indawo encane yangaphandle, njengenani elimangalisayo lemifino lingakhula ezigulini.
Ukulondoloza imali kumafutha
Amafutha yisigaba sesithathu sesisekelo sokudla. Amafutha enempilo afana namafutha omnqumo, noma ifomu eliphakeme le-oleic lika-sunflower noma amafutha ashisayo yizinqumo ezinhle. Ngeshwa, amafutha aphansi kakhulu afana namafutha ommbila noma amafutha ahlanzekile avamile, aphezulu kakhulu kumafutha omega-6 futhi ungase ufise ukuwagwema. Funa ukuthengisa noma ukuthenga ezinkampanini zokugcina izinto ukuze uthole ukukhetha okungcono kwamafutha.
Okunye ukudla okunamafutha aphezulu kuhlanganisa ama-avocad, amafutha kakhukhunathi, ubisi lwekakhukhunathi namantongomane. Lezi zingabiza kakhulu, kuye ngokuthi indawo yakho nesikhathi sonyaka.
Ilondoloza imali kwizinto ezengeziwe
Ngemuva kokuthola izinto eziyisisekelo zokudla okuphansi, uzodinga ukungeza okunye okwenziwe ukuze uhambisane nokudla. Ungase ulondoloze ngokuphawulekayo uma ubheka lezo zinto ezengeziwe.
- Ukuphuza : Uchitha imali engakanani ekuphuzeni okuphuza, amanzi okubhalela amabhodlela, ikhofi, i-ice, noma ezinye iziphuzo? Lezi zingadla isabelomali futhi zigcwalise udoti wakho noma isitsha sokuvuselela kabusha. Bheka izindleko ezingabizi ngezinye izindleko.
- Amantongomane kanye nembewu yilezi ezingaphezu kwalokho ongayithola ngekhasi elingaphansi kwekhadi elingaphakathi kwesitolo noma esitolo sokudla sezempilo. Ungase ukwazi futhi ukuzitholela kancane kumaphakheji amakhulu ezinqolobaneni zokugcina izinto.
- Izinto zokuzithokozisa : Ingabe uthenga izinto eziningi zokuba lula, ukuthuthumela, nezinye izinto ezisezingeni eliphansi? Bona ukuthi ungafunda iresiphi ukwenza ngokwakho kuncike kulezi zinto eziphezulu kakhulu. Isibonelo, ukuxuba okuphansi kwe-carb ozibeka ndawonye ngezinto ezivela ezinkalini eziningi esitolo kuyoba kubiza kakhulu kunamapulangwe we-car-low carb, futhi kulula ukupakisha kanye.
Nciphisa i-Waste
Qaphela lokho okulahla futhi ucabange ukuthi ungagwema kanjani le nkunkuma esikhathini esizayo. Ingabe udinga ukuthenga amanani amancane ngesikhathi noma wenze iresiphi encane? Ungakwazi yini ukukhipha ama-leftovers esikhundleni sokuyeka ukuwadla kuze kube sekwephuzile? Ngokuzikhandla ekusetshenzisweni noma kokudla okubandayo ngaphambi kokuthi kuhambe kahle, uzoqinisekisa ukuthi ukudla kwakho amadola akuhambanga.