Abanye abantu bakhathazeka ngokungazitholi izakhi ezanele ekudleni okuphansi kwe-carb , kodwa kunezindlela eziningi zokuqapha lokho okwenzekayo. Isibonelo, ungaqinisekisa ukuthi i-Carbs yakho ibala ngokwenza ukukhetha kokudla okuhlakaniphile. Ungaqiniseka ukuthi uthola ezinye izakhi ezivame ukungabi khona ekudleni okuphansi kwe-carb ngokuba nolwazi ngabo. Ungasebenzisa iPiramidi yami Yokudla Ephansi-I-Carb njengesiqondiso. Futhi ungasebenzisa le Imenyu Ye-Low-Carb High-Nutrient njengesibonelo ukuze ikusize uklanyelwe amamenyu akho aphezulu okondla.
Enye indlela yokusiza ukuqinisekisa ukuthi uthola izakhi ezifanele ngokudla okuningi kulezi zinhlayiya ezincane! Banamavithamini amaningi, amaminerali, ama-fiber, nama-phytonutrients imizimba yethu idinga ngaphandle kokungeza iswidi noshukela ukuthi imizimba yethu ayidingi!
1 - Amaqanda AYABAKHANDLEKILE
Amaqanda asuke agcwele izakhi! Umhlophe cishe cishe wonke amaprotheni, kodwa i-isikhuphu iyona ngempela lapho isenzo khona. Inhloso yalo ukuhlinzeka ngokudla kwesilwane phakathi kwalezo zinyathelo zokuqala ezibalulekile zentuthuko kuze kube yilapho sekulungele ukuthola ukudla kwayo. Kungabe kuyamangaza ukuthi kuyinto yokudla nathi, na?
Ungase futhi ufune ukuthola ukuthi yimaphi amagama afana ne-cage mahhala, uhla lwamahhala, kanye namaqanda alusiwe ngempela (ungase umangale).
2 - Imifino eluhlaza, eLeafy inamandla!
Bangase babonakale bebuhlungu, futhi singase sikhathele yibo, kodwa kukhona isizathu esilulekwa ngaso sonke isikhathi ukuba sidle amahlamvu aluhlaza. Kungenxa yokuthi kungenzeka ukuthi kukhona ukudla okunomsoco kunomsoco emhlabeni jikelele, futhi basiza ukusivikela ezifweni eziningi nemibandela esingayigwema.
3 - Chocolate! YEBO!
Hamba! I-chocolate empeleni inhle kithi! Yiqiniso, awufuni ukudla lezi zinhlobo noshukela oluningi, ngakho kusiza ukuba uthole isiqondiso. Thola mayelana nazo zonke izinto ezinhle kwi-chocolate, kanye nokuthi ungakhetha kanjani ngokuhlakanipha futhi upheke ngempumelelo nayo.
4 - ama-almonds, umngane we-low-carb
Okwamanje, uzwile ngezinzuzo zokwengeza amantongomane ekudleni kwakho, futhi cishe wonke amantongomane amnandi kakhulu kubantu abadli be-carb . Kodwa ama-alimondi anendawo ekhethekile enhliziyweni yami (nasesikhwameni sami). Zine inhlanganisela enkulu yamafutha kanye ne-fibre, zifanelwe ephaketheni lami ngenhla, futhi ufulawa wama-almond yiyona engithandayo esikhundleni sokudla ufulawa ophansi.
5 - Salmon, inhlanzi yabantu abangathandi izinhlanzi
Uyazi ukuthi ugcwele amafutha omzimba omega-3 enempilo. Uyazi ukudla inhlanzi enamafutha kuhle kuwe. Kodwa ... inhlanzi. Abantu abaningi bayamahloni. Yingakho kufanele wengeze ama-salmon amaningi ekudleni kwakho, ukuthi ungakwenza kanjani, i-saumoni epulazini ngokumelene nesendle, nokuningi. Ngisho nenhlanzi yami-ukuzonda umyeni ithanda i-saumon. Ngiyathanda i-salmon yasendle engasensimini esikhundleni se-tuna ukuxuba ne-mayo yesaladi.
6 - Ungabi namahloni! Zama imbewu ye-Flax !!
Ufafaze ku-yogurt yakho noma i-cottage shizi, wenze isinkwa kuwo, noma uthele amanzi abilayo phezu kwalo ukuze wenze okusanhlamvu okushisayo. Kunezindlela eziningi zokusebenzisa i-flax imbewu yokudla kanye nezizathu eziningi zokwenza. Iyakuthanda ukunambitha komnene futhi igcwele i-fibre nezakhi.
7 - I- Olive Oil ingcono kakhulu kunakho Ucabanga
Sizwa ukuthi amafutha omnqumo aseMediterranean Diet enempilo - futhi empeleni kukhona isizathu esihle sokulingisa amaGreki nokuthululela amafutha omnqumo ngaphezu kwakho konke (wazi ukuthi umuntu ongumGreki odlayo udla ama-26 amalitha amafutha omnqumo ngonyaka?) Amafutha omnqumo angavikela nathi ngomdlavuza nesifo senhliziyo, futhi sinciphise ukuvuvukala emizimbeni yethu.
8 - Amajikijolo: I-Low ku-Sugar ne-SO Enhle ngathi
Ngiyakuthanda amajikijolo, ngakho-ke lapho ngisaqala ukusika i-carbs Ngangijabule ukubona ukuthi bangamanye amancane kakhulu ushukela wazo zonke izithelo - NOKUTHUTHUKISA kakhulu izakhi eziningi.
9 - Ithanga Liyisinqumo Esihle Ekudleni Kwe-Carb Ephansi
Amapumpu akudingeki abe yi-Thanksgiving kuphela. Gcina amathini ambalwa azungeze isobho elilula noma i-pudding noma nini!
10 - Yini amaHeck ayizimbewu zeChia?
Uke wezwa ngezinhlamvu ze-chia futhi wakhathazeka? Empeleni zihle kakhulu kithi. Thola konke mayelana nabo, kanye nezindlela eziphansi ze-carb zokuzikhonza.
11 - Cranberries Akukhona nje ngoNovemba
Sibonile kakade ukuthi ama-berries amahle kangakanani kithi-kahle, ngezinye izindlela ama-cranberries yiwona amajikijolo amahle kunazo zonke, futhi kunezindlela eziningi zokuzikhonza ngaphandle kwezindlela zokubonga. Beka izikhwama ezimbalwa efrijini ngesikhathi esilandelayo besesitolo!
12 - I- Cinnamon: Simple, Homey ... futhi i-Powerful
Uyazi ukuthi isinamoni ingaba usizo ekulawuleni ushukela wegazi? Isikhathi sokuthola izindlela ezintsha zokwengeza isinamoni kulokho esikudlayo.