Ukusuka kwimifino ephansi eqothukile ukudoba, nansi okumele uyibeke enqoleni yakho
Lapho ushintsha indlela yokudla ephansi, cishe uzothola ukukhiqiza okunye okusha, ukudla kanye nezinye izinto ezidliwayo. Amapulani amaningi ase -carb aphansi ancoma ukusika ukudla okucutshungulwayo nokuguqula izithelo nemifino yonke yokudla-kanye namaphrotheni. Kunezinhlobo ezimbalwa ze-carb ezikhiqiza izinto, ezifana namazambane kanye nobhanana, okulungile ukudla ngokulinganisela ohlelweni lokudla oluphansi lwe-carb.
Isinyathelo sokuqala ekushintsheni indlela yokuphila yokudla kuyisilungiselelo. Qinisekisa ukuthi uhlanza amakhabethe akho futhi ususe eliphezulu-carb nokudla okuyishukela. Uma ulandela ukudla okufana nokudla kwe- Paleo , uzophinde ufune ukususa izinto ezinamabele kanye ne- gluten . Uma usuhlanza i-pantry yakho, hamba uye esiqandisini sakho. Uma unezinto eziningi zokungavumelani, unganikela ngezinto ezingekho ezingonakali endaweni yokudla yasendaweni.
Izinto eziphansi-zeCar ukuze zigcine
- Imifino ephansi-carb ihlanzekile futhi iqhwa. Lokhu kungafaka imifino, i-pepper, isikwashi sasehlobo, i-asparagus njengoba bonke bephansi kwama-carbohydrate.
- Izithelo eziphansi-carb , ikakhulukazi amajikijolo amaqanda.
- Ukudla okunjengenkukhu, inhlanzi, neminye imithombo yeprotheyini ephilile.
- Amaqanda
- Imikhiqizo yobisi noma izindlela zobisi ezifana ne-almond noma ubisi lwe-hemp. Ezinye izinhlelo zokudla ezincane ezinjenge-P aleo kanye ne- Whole30 ezingafaki ubisi kusuka kuhlelo.
- Tofu
- Amantongomane afaka ama-alimondi, ama-hazelnuts, ama-pecans, ama-walnuts, amantongomane
- Imbewu efana ne-sunflower kanye nembewu yamathambo.
Izinto eziya ku-Toss
- Ukudla okunezinhlayiya ezinezithako eziphezulu, njenge-pasta, ama-dessert, ama-waffles, njll.
- Ngokuthakazelisayo, ukudla okuningi okuphazamiseka kuncane kuma-carbohydrate.
Uma usuhlanza amakhabethe akho kanye nesiqandisisi, sekuyisikhathi sokuhamba! Yenza uhlu lwezinto ozidingayo ukuze uthenge ukuze ungaphazanyiswa izinto eziphezulu ze-carb.
Ukudla okuphansi kwe-Carb Uhlu lokuthenga
- Imifino ehlumelekile ukuze igcine ifakwe efrijini yakho kufaka ubhontshisi obuluhlaza , i- broccoli , isipinashi , ne- cauliflower , okungapheka ngokushesha ukudla noma ukudla okulula.
- Imifino emisha yokuphuza, ingaba ithafa noma isakazeka futhi i-dips. Ukhukhamba , i- jicama , i- pepper ye-bell , nobhontshisi obuluhlaza benza izinketho ezinhle kakhulu zokutshala imifino eluhlaza.
- Izithelo ezivuthiwe namajikijolo. Izithelo ezivuthiwe kuhle ukudla ne-yogurt noma i-cottage shizi kanye nokufaka okuningi kuma-smoothies.
- I-Lettuce, kokubili amaqabunga amakhulu ama-rollups noma amaqabunga amancane ama-sandwich (afana ne-BLT ulethisi wraps)
- Imifino egijiwe ukuze kube lula ukwenza amasaladi.
- Amaprotheni okunjalo inyama, inhlanzi, amaqanda, ne-tofu.
- Amantongomane afaka ama-walnuts, ama-pistachios, amantongomane ama-macadamia, ama-almonds nama-cashews.
- Ama-Olive kanye nezinye izinto ezifakwe emanzini anosawoti noma okuvutshiwe njenge-kimchi.
- Ama-noodle ama-Shirataki , ama-noodle awenziwe kusuka konjac yams angaphansi kwama-calories nama-carbohydrate.