Ungadla kanjani i-carb ephansi ezindizeni nasemotweni
Ukuya kwizingxenye ezaziwa noma ezingaziwa? Ukhathazekile ukuthi uzoba nenkinga yokunamathela endleleni ephansi yokudla? Ungesabi! Le Guide Yokuhamba Ephansi-Carb kuyokuvumela ukuba ujabule ngenkathi uhamba.
Kungani Kungcono Ukuhlala I-Carb Ephansi
Ukudla okuphansi kwe-carb kuhlukile kwezinye izindlela zokudla. Usebenze nomzimba wakho ukushintsha indlela okusebenzisa ngayo ukudla, kanye nesistimu yakho yokudla.
Uma ukuvakasha kwakho kufaka iholide kusuka ekudleni okuphansi-kwe-carb, qaphela ukuthi umsebenzi wakho cishe uzoguqulwa. Mhlawumbe uzoqala ukuba nesifiso sokudla futhi, okuqala umjikelezo onzima ukuwaphula. Ungase ube namandla amancane, ube nemicabango engqondweni, nakho konke okunye. Khumbula indlela ozizwa ngayo ngaphambi kwe-carb ephansi? Awudingi ukuba uqale futhi.
Hlela isu sakho
Nakuba ubuyela emotweni ephakeme kakhulu yokudla kungumqondo omubi, ungakwazi ngokukhululekile "ukukhulula," okungenani kancane, uma ukhetha ukwenza kanjalo. Izindlela eziningana ezikhona zingabandakanya:
- Phakamisa ukudla kwakho kwansuku zonke ukuze uthole izinga lapho ungapheli khona isisindo, kodwa ungalutholi. Atkins lokhu iphuzu "Carbohydrates Equilibrium." Ngokudla okuhlukile, ungase uthuthele esiteji sesondlo okwesikhashana. Kodwa qaphela ukuqapha izifiso zakho ze-carb nendlela ozizwa ngayo. Uma uthola ngezikhalazo zokudla uma ungalambi, STOP uphinde ubuye ku-carbs.
- Engeza eyodwa noma amabili ama-carbohydrate ngosuku ngalokhu okudla kakade. Ngakho-ke, ungaba nendlebe eyodwa ephakathi kommbila ku-cob NOMA insizakalo encane yesaladi yamazambane NOMA umsila we-piyberry we-pie. Kodwa wazi umkhawulo wakho.
- Nquma ukuthi izikhathi ezimbili noma ezintathu ngesikhathi seholidini, uzoba nokudla noma ukhathazeke lapho ungakhathazeki nge-carbs. (Lokhu akusho ukuthi "zizenzele nge-carbs uze ungakwazi ukulingana noma yini" - ukudla ngokuhlakanipha kuze ukwanelise njalo kuyisiqondiso somqondo ovamile ngobuningi.) Qinisekisa ukuthi lezi zikhathi zingenani izinsuku ezintathu ngaphandle. Yonke isikhathi, gcina indlela yakho yokudla evamile. Kubantu abaningi, isidlo esisodwa esiphakeme se-carb ngeke siphonsa umzimba wabo kakhulu (nakuba kungase kube nemiphumela emibi yesikhathi esifushane abanye abantu ababiza ngokuthi "i-carbo hangover"), kodwa eziningana ezilandelanayo zizokwenza. Ungadonseli inhlanhla yakho.
- Indlela yami yokufanayo ifana. Nginamathele ekudleni kwami okuvamile, kepha uma kwenzeka kufika ithuba lokuzama ukudla okusha noma into engingayitholi ithuba lokudla, ngizoba nesabelo esincane.
Yazi ukuthi ungadla kanjani ekhaya
- Shayela phezulu amakhono akho ekudleni kokudlela.
- Ukuthwala imifino engekho-starchy nokudla kwamaprotheni.
- Uma uzobe usondelene nezihlobo zokudla, ungazami ukuchazela ukudla kwakho (kungani umema ingxabano?), Kodwa qine, futhi wazi ingqondo yakho. Esikhathini esithile, isithombe sibheka u-Aunt Mildred bese uqhuba imigqa efana nalokhu: "Kubonakala kuhle, kepha ngithole ukuthi ukudla okwemvelo akuvumelani nami." "Udokotela wami uthi kufanele ngihlale kude noshukela, noma Ngingaba nesifo sikashukela. "" O, lelo phaya libukeka lihle kakhulu, kodwa ngingeke ngidle elinye ilanga emva kwalesi sidlo esimnandi. "" Le nkukhu ephusiwe yinto enhle kakhulu. Ngingakwazi yini ukuthola iresiphi? "" KULUNGILE, akekho ngiyabonga. "
Letha Ukudla Kwakho Kokuvakasha
Uma uhamba nohambo lwemoto, kulula ukupakisha ukudla kwakho okuthandayo okuphansi okuphephile endaweni epholile. Phakamisa imifino eluhlaza kanye ne-low-carb dip, inyama, kanye noshizi, iziqukathi zesaladi, amaqanda abilisiwe (noma amaqanda aphukiwe ), izithelo ezintsha ze -carb , kanye neziphuzo ezingenalo ikhalori.
Ithiphu: Uma uhamba emoyeni bese uqasha imoto, uthenge ukupholisa okungabizi uma ufika lapho uya khona.
Khona-ke inhloko
for the esitolo kuya stock up.
Uma ushayela, kubaluleke kakhulu ukuthi upake ukudla kwakho. Ungakwazi ukukhohlwa ngokuphelele ukuthola ukudla okufanelekayo ezindizeni kulezi zinsuku. Ezindizeni eziningi zase-US (lezo enginayo nakho), ukuphela kokudla okutholakala uma ugibele i-carb fest ngokuphelele. Ngakho yini okufanele uyenze? Uma uhambo lufushane, ungadla ngaphambi kokuba uhambe, kodwa isikhathi esiningi uzodinga ukuthatha okuthile nawe. Kuphephile kakhulu ukukuletha ekhaya. Kodwa izindiza zezindiza eziningi manje zinesaladi yokudla, futhi ngezinye izikhathi ngezinye izikhathi eziphansi ze-carb smoothies nezinye izinketho zokuthatha indiza nawe.
Ithiphu: I-cooler-side, isisindo se-12-pack cooler singangena esikhwameni esithwala.
I-Kit Yakho Ephuthumayo Yase-Carb
Le indiza iphuzile. Uzolahlekelwa uxhumano lwakho uma umisa ukuthola into oyodla. Okufanele ngikwenze? Lapho usuka ekhaya njalo unesitatimende esiphuthumayo se-carb esitholakalayo. Lokhu kungaba njengento elula njengesikhwama samantongomane esikhwameni sakho noma into enhle kakhulu. Kufanele iqukathe ukudla okungekho okungabonakali okungakabonakali okufana nalokhu:
- Ama-protein bars (kodwa qaphela izithako ezisolisayo ezifana ne- maltitol , futhi ubuke inani le-carb ku-bars)
- Amantongomane, imbewu, noma umzila we-carb ophansi
- UJerky
- Izinsalela ze-Snack
- Ama-protein mix ukuze ufake ikhofi noma i-soda yokudla
- Sifaka emaphaketheni we-foil noma amathini amancane (kodwa mhlawumbe hhayi ekuthuthweni komphakathi!)
- Soy nati
- Imifino enamandla efana nesilimo esidliwayo esinamagatsha anamanzi iyoba ngcono ngaphandle kwesifriji ngosuku noma ngaphezulu
- Amachizi amancane ahlanganiswe ne-wax afana ne- "Mini-Bel".
- Imfucumfucu yokudla imbewu yokudla okunomsoco kanye ne-fiber. Ngaphandle kokungezela ku-yogurt, ushizi we-cottage, njll, ungangezela amanzi ashisayo ukuze wenze okusanhlamvu ekuseni kwasekuseni lasehhotela. Ngezinye izikhathi kukhona ngisho nebhotela ye-peanut engeza kuso. (Futhi i-sweetener kanye ne-pinch kasawoti yizengezo ezinhle.)
Noma yini oyenzayo, ungagxila kakhulu ekudleni kwakho ukuthi ukhohlwe ukuba nesikhathi esihle.