Usuvele wazi ukuthi yini okufanele uyigweme-nansi indlela yokulayisha inqola yakho ngendlela efanele
Uma udla ukudla okuncane, isitolo singabonakala njengehlane lokudla okungavunyelwe, ikakhulukazi uma ugwema izinto ezicutshungulwayo kanye nama- carbohydrate ahlanzekile . Ukwazi ukuthi yini okufanele ukhawule noma ukugwema ekudleni okuncane okubalulekile kubalulekile, kodwa ukuhamba ngezinyawo kungase kube nzima uma ungaqiniseki ukuthi kufanele udle.
Ukudla okulinganiselayo okuhlanganisa amaprotheni, amafutha, kanye nama-carbohydrate enempilo kubalulekile ekuqinisekiseni ukuthi umzimba wakho uthola zonke izakhi eziwudingayo-udla ukudla okuncane, hhayi ukudla okungekho-carb .
Uma usakha uhlu lwakho lokudla oluphansi, qaphela izingxenye eziyinhloko zokudla:
- Ukudla okuphansi-no-carb: amaprotheni, amafutha enempilo, nemifino engekho isitashi
- Ukudla okuyizinhlayiya eziphakeme uzokufaka ezinani ezincane: Imifino yemifino, okusanhlamvu okugcwele kanye nezithelo
Nasi ithempulethi yakho kulokho okumele ukhethe kusigaba ngasinye esitolo.
Ukukhiqiza indawo
Indawo yokukhiqiza yilapho uthola khona isilo sasendle. Azikho ukulinganiselwa ukuthi zingaki izinhlobo zemifino ongenayo isitshalo ongadla ekudleni okuphansi kwe-carb. Ucwaningo oluningi lubonisa ukuthi ukudla okucebile imifino eluhlaza kanye neminye imifino kunciphise ingozi yazo zonke izinhlobo zezifo ezingapheli, kuhlanganise nesifo senhliziyo, isifo sohlangothi, kanye nezinye izinhlobo zomdlavuza.
Qinisekisa ukuthatha lezi zitshalo:
- Imifino eluhlaza eluhlaza njenge-arugula, i-ulethisi, isipinashi, i-Swiss chard, nemifino yesinaphi
- Imifino ye-Cruciferous efana neklabishi, i-broccoli, i-cauliflower, iklabishi, amahlumela aseBrussels, i-bok choy, ne-kale
- Imifino egcwele isulfure efana ne-asparagusi, i-garlic, anyanisi, ama-shallots, nama-leeks
- Eminye imifino efana nobhontshisi obuluhlaza, utamatisi, i-zucchini kanye ne-squash ehlobo, i-pepper, isitshalo seqanda, ama-artichokes nama-mushroom.
- Amakhemikhali afana ne-basil, i-parsley, i-cilantro, i-mint, i-oregano, nabanye, okungabangela ukunambitheka kokudla neziphuzo
Ezinye izithelo ziqukethe cishe ama-gramu angu-15 we-carbohydrate ngokukhonza, ngakho gcina lokho engqondweni lapho uskena ishalofu lesithelo. Amajikijolo namavoloni yizithelo zoshukela eziphansi kunazo zonke, ngakho-ke ungase uthande ukuthatha ama-blueberries, ama-raspberries, ama-strawberry, ama-blackberries, ne-cantaloupe noma i-honeydew melon.
Inyama, izinkukhu, izilwane zasolwandle, namaqanda
Uma udla ukudla okuphansi, cishe uzofaka umthombo owodwa weprotheni kukho konke ukudla. Imikhiqizo yezilwane iqukethe izakhi ezibalulekile, njenge-amino acid ebalulekile, i-vitamin B 12, i-heme iron, namafutha omega-3. Amaqanda abe ukudla okuhle kwasekuseni kokudla kwasekuseni; ayithengi, esheshayo, elula, futhi enye yemithombo emikhulu kakhulu yamavithamini B kanye ne-choline, ekhuthaza impilo yobuchopho.
Uma kuziwa ekukhetheni inyama, yazi ukuthi inyama ebomvu, ikakhulukazi esetshenziselwa inyama ebomvu, ihlotshaniswe nengozi eyengeziwe yesifo senhliziyo ngokusho kocwaningo lwezocwaningo. Ngakho-ke ungase ufune ukugcina u-steak wakho-udla izikhathi ezimbalwa ngenyanga futhi ube nebhethoni njengesipiliyoni esithile kunokuba njalo. Okunye okubalulekile ukuthi izilwane zavuswa kanjani; Izinkomo ezikhuliswe ngotshani, izinkomo, izinkukhu kanye nama-turkeys ziyokhiqiza amafutha omzimba omega-3 anempilo kunemfuyo ephakanyiswa ngokujwayelekile.
Ungase futhi ufune ukuthatha i-tuna ekheniwe kanye ne-salmon, i-turkey enezinyosi, noma i-jerky enempilo yokusheshisa okusheshayo kokuhamba.
Icala leMayisi
Ubisi olunamafutha aphelele, ukhilimu, ibhotela, i-cottage ushizi, ukhilimu omuncu, amachizi, i-ricotta kanye ne- yogurt engenashukela konke kuvunyelwe ekudleni okuphansi kwe-carb. Gwema zonke izinhlobo zobisi oluvuthayo, oluneshukela. Qaphela ukuthi indebe eyodwa iqukethe cishe amagremu angu-12 we-carbs-ngakho ungahambi. Ungase ufune ukuya ngokujulile ekubalweni kwamakhemikhalidi emikhiqizo yobisi uma ungaqiniseki ukuthi yikuphi okumele ukhethe.
Amafutha namafutha
Ukudla okuphezulu okunempilo, amafutha angasetshenzisiwe njengamantongomane, ama-nut butters, imbewu, kanye ne-avocade kufanele nakanjani abe ohlwini lwakho lokudla okuphansi.
Abaningi abalobi abasebenzisa ukudla kakhulu bathi ukudla okuphakeme ngamafutha agcwele (ibhotela, amafutha kakhukhunathi ) akuyona inkinga kumongo wezidlo ezincane , kuyilapho abanye abambalwa bebagwema.
Abaningi bathi ukugwema amafutha avela kumafutha omega-6 (soy, corn, moreflower, kanye ne-sunflower). Amafutha we-hydrogenated ngokufanele kufanele agwenywe ngaso sonke isikhathi njengoba aqukethe amafutha ashubile, okwandisa uketshezi lwe-LDL eyingozi futhi anciphise i-cholesterol ye-HDL enenzuzo.
Ukudla okumanzi
Umqondo omuhle wokudla okunamaqhwa, inhlanzi, imifino kanye namajikijolo. Lokhu kuqinisekisa ukuthi zikulungele uma ungazange ukwazi ukuthenga ukudla okusha. Ngeke uzame ukubiza i-pizza esikhundleni.
Izinhlamvu nezitshalo
Ufulawa , i-almond, ne-coconut kanye nokudla kuhle kakhulu ekubhaka.
Amahlamvu, afana nelayisi, ama-oats, i-quinoa, i-millet, ne-amaranth, kanye nezitshalo ezifana namalenti, ubhontshisi nama-chickpeas, zinenani eliphakeme le-carbohydrate. Ingxenye eyodwa yengxenye yerayisi enobuthi ephekwe ine-carbs engu-34. Uzofuna ukugcina lokhu kudla okungenani ubuncane ekudleni kwakho okuphansi, futhi uma unayo, ube nezinxenye ezincane kakhulu (1/4 kuya ku-1/3 indebe).
Izikhonkwane nezinto zeShelefu
Izinketho eziphansi ze-carb zihlanganisa isardali, amafutha okugcwele aphezulu (okungcono akenzwanga ngamafutha we-soy), i-ketchup engenamashukela, isoso sawosi, isobho soy sauce, i-pesto sauce, umhluzi noma i-bouillon, izinongo, ushukela oshisayo, ushukela- i-pickle yamahhala, i- sugar-free-jams , futhi iyalondoloza.
Ezinye izinto ezizoba nazo zihlanganisa:
- I-soy engenaswidi, ikhukhunathi, i-almond, ilayisi noma ubisi lwe-hemp
- Ama-Olives
- Ingulube ihamba
- I-Low-carb tortillas
- Isikhukhunathi esingenaswidi
- Ishokoledi esingenaswidi kanye ne-cocoa powder.
> Imithombo
Umthombo Wokudla: Amaphrotheni. I-Harvard School of Health Public. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/.
> Iqiniso ngamafutha: okuhle, okubi, nokuphakathi. I-Harvard Health Publications. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.