Qhubeka Kulula!
Iningi lethu lithwala imithetho (noma iziqondiso) mayelana nokudla emakhanda ethu. Eqinisweni, imithetho ingasiza kakhulu uma kuziwa ekukhethweni kokudla - ucabange ukuthi ngabe kufanele sikhethe kabusha phakathi kwezinkulungwane ezingamashumi ezinkulungwane zokudla esitolo esitolo njalo lapho sidutshulwa! Into ebalulekile ukuqinisekisa ukuthi imithetho yakho yokudla ikukhonza, ingasebenzi ngokumelene nawe.
Akugcini nje kuphela ukuthi imithetho ilula ukukhetha ukudla, kodwa njengoba isikhathi siqhubeka singaba yingxenye yokudla kwakho.
Lokhu kuhamba phambili ukukusiza ukuthi uqhubeke wenze izinqumo ezihlakaniphile. Ngakho-ke lokho okuqala njengombuso oqaphelayo kuziphatha "ngendlela nje engiyidla ngayo," ngokucabangela okuncane okudingekayo. Akusekho ukukhathazeka ngaphezu kwesigaba sebhakabhaka esikhundleni sakho, awukho ukunakekelwa ngokweqile mayelana nesigaba sebhakabhaka. Amakhukhi aphinde aphinde aqonde.
Nazi ezinye zokudla okuphansi kwe-carb okufanele ucabangele ukungeza kwi-arsenal yakho. Qaphela ukuthi le mithetho ayihloswanga ukuba yiyo yonke futhi iphele-konke, imihlahlandlela nje ewusizo. Imithetho emihle kunazo zonke yizo oza nazo wena ngokwakho, lokho kunengqondo kuwe.
1. Amafutha Ungumngani Wakho
AbaseSweden bakulungile - Ngithanda amatekisi e-LCHF engiwabonayo egqoke. I-Low Carb High Fat! Yebo! Kwabaningi bethu, lokhu kungukubusa okuwusizo kakhulu esingayithola.
Iningi labantu base-US lithwala umyalo ongabhalwanga okungafani nalokhu - ukuthi amafutha kufanele agwenywe. Lokhu kuyingozi kakhulu endleleni yakho yokudla ngoba ukugwema amafutha ngokuqinisekisile ukuthi uzodla ama-carbohydrate amaningi endaweni yawo.
Yiqiniso, kubalulekile ukugwema amafutha angenampilo. Ukunquma amafutha ahambayo kubalulekile, futhi ochwepheshe be-carb ephansi bayavuma ukuthi ukungadluli amafutha omega-6 ( amafutha e- soy, amafutha ommbila, njll) kubalulekile ekudleni okunomsoco ophansi. Ngakolunye uhlangothi, amafutha agcweleyo atholakele ukuthi angabi yinkinga ebekucatshangwa ngaphambili, futhi imithombo eminingi yamafutha iyasihle ngempela kithi .
2. Phatha i-Sugar njenge-Toxic
Nakuba kukhona labo abazophikisana ngokuthi ushukela uqobo unobuthi, awunobuthi ngomqondo wendabuko. Kodwa kulabo kithi imizimba yabo engayisebenzisi kahle ushukela, imiphumela yoshukela emzimbeni yethu ingaba yinkimbinkimbi kakhulu ngenxa yokudonsa isikhathi eside. Ngenxa yalesi sizathu, kungasiza ukucabanga ushukela njengobuthi onobuthi.
3. isitashi = ushukela
Isitashi akuyona into enhle, ngakho-ke kulula ukukhohlwa ukuthi ngaphakathi ngaphakathi ukuthi amazambane abhakawa amane nje amathanga amade we-glucose, alungele ukuphuka ushukela emizimbeni yethu.
Ikakhulukazi inkinga yizinhlayiya ezicutshungulwayo, ezisetshenziswe ngaphambilini. Uma ngingaqeda ama-aisles amabili esitolo, ngizoqala ngeziphuzo zoshukela bese ngisheshe ngithuthele endaweni yokudla. Cishe yonke YONKE yalezo zitshalo zenziwe ngezinhlamvu eziye zacutshungulwa phakathi kwamasentimitha abo, ngisho noma zibizwa ngokuthi "okusanhlamvu okuphelele." Okungilethela kimi ...
4. Gwema ukudla okuvotelwe ama-Low-Fat, ama-Gluten-Free, aphezulu-amaprotheni, njll.
Ngokuyinhloko, amalebula afana nalokhu a) isignali ukuthi lokhu kungukudla okukhiqizwa ngakho-ke kungenzeka ukuthi igcwaliswe futhi ingabonakali futhi b) isignali yezinto ezibalulekile zomkhiqizi. Lokhu kudla kuvame ukuphakama ushukela nama-starches ahlanzekile.
Ngisho noma ilebula "i-low-carb" ingaba nezithako eziningi ezisolisayo abanye abantu abasabelayo kabi (isib. Izinto eziyizo "fiber" ezenziwe ngokwemvelo kodwa ngesikhathi esifakwe ekutheni kusetshenziswe ukudla kuphakanyiswe i-glucose yegazi kubantu abaningi).
I-Caveat: Njengomuntu okumele alandele ukudla okungenamsoco we-gluten, kunezinto ezimbalwa zokudla ezibhalwe i-gluten-free engizoyidla, isib. Soy sauce. Kodwa iningi lesikhathi, i-label ye-gluten-mahhala kusho ukudla okuphezulu kwe-carb.
5. Yidla imifino yakho
Neminye imifino engewona isisindo . Uma ungesona isidlo semifino, lesi yisikhathi sokuzama ukukhulula ngokwengeziwe ekudleni kwakho.
Akugcini kuphela ukulayishwa izakhi futhi kungenzeka ukuvimbela izifo zesibindi, kodwa zingaba yizikhundla ezinhle kakhulu zokuhamba, njengezimoto zokupaka, ukusabalalisa, ama- pasta , amasobho .
6. Cabanga "I-Fat, Fiber, Protein"
Njalo uma udla, zama ukufaka imithombo yalezi zakhi ezintathu, ezokunondla futhi zigcine uzizwa unelisekile.
7. Awunayo imithetho eminingi kakhulu
Gcina imithetho yakho ilula, futhi imbalwa. Uma uningi kakhulu, kufana nokuba nemithetho eqinile, engasebenzi kahle kakhulu.
Futhi, phula imithetho ngezikhathi ezithile! Uma ucabanga ukuthi ulawulwa yimithetho yakho, ungase uvukele. Khumbula umgomo wakho: ukuthi imithetho iba yingxenye yemvelo yendlela odla ngayo. Ungase umangale ukuthi lokhu kungenzeka kanjani ngokushesha uma unikeza ithuba.