Izinzuzo zezeMpilo, Ulwazi lokudla, kanye nama-Low-Carb Recipes
Ubhontshisi obomvu, ubhontshisi wezinhlamvu, ukunweba ubhontshisi-kungakhathaliseki ukuthi ubabiza yini, konke okufanayo, futhi banokuningi okusinikeza endleleni yokudla okunomsoco ophansi kakhulu we-carbohydrate. Ubhontshisi bezinhlamvu eziphuzi azikona okunomsoco njengoba uhlobo oluhlaza kodwa namanje luphansi kwama-carbs.
AmaBhanani Asembala Ngamaqabunga
Ama-bean aluhlaza, njengebhontshisi esivame ukudla okuphekwe noma okusemathinini, njengezinyosi zezinso nama-pinto ubhontshisi.
Umehluko umane nje ukuthi i-pod yamabhontshisi aluhlaza iyadliwa ngakho-ke ingathathwa ekuqaleni. Uma ukhula ubhontshisi obuluhlaza engadini yakho futhi ungawuthathi ngesikhathi, ungawashiya esitshaleni futhi uzovuthwa futhi awomile. Ngemuva kwalokho, ungakwazi ukupheka uphinde udle ubhontshisi njengoba nje ungathanda ukunye ubhontshisi obomisiwe.
I-Carbohydrate, i-Fiber, ne-Calorie Counts
Ubhontshisi obuluhlaza buphansi ema-carbs futhi ungangeza i-fibre ekudleni kwakho.
- 1/2 indebe yamabhontshisi aluhlaza okwesibhakabhaka (noma ama-ubhontshisi angaba ngu-10): 2.3 amagremu we- carbohydrate esebenzayo (net) ama- 1.5 amagremu we-fiber nama-khalori angu-17
- 1/2 indebe yamabhontshisi aphekiwe: 3 amagremu we-carbohydrate esebenzayo (net) ama-2 amagremu we-fiber nama-kilojoule ayi-22
- 1 inkomishi ye-1/2 "izingcezu zobhontshisi obuluhlaza: 4.3 amagremu we-carbohydrat esebenzayo (net) ama-2.7 amagremu we-fiber nama-khalori angu-31
I-Index ye-Glycemic
Ubhontshisi obomvu bane-low glycemic index (15), okwenza kube yinto enhle kubantu abanesifo sikashukela noma ekudleni okuphansi kwe-carb.
Izinzuzo zezeMpilo
Ubhontshisi obuhlaza kukhona umthombo omuhle kakhulu we-fiber, i-vitamin K, ne-beta-carotene (nezinye i-carotenoids); umthombo omuhle kakhulu wevithamini C, nomthombo omuhle we-folate nama-manganese. Zinezilinganiso ezifanele nezinye izakhi eziningi ezibandakanya amavithamini, i-iron, i-lutein, ne-B, kanye nama- phytonutrients amaningi afana ne-flavonoids e-antioxidant.
Ubhontshisi obomvu banamaphrofayli afanayo okunomsoco emifino eluhlaza, ngakho-ke uma ukhathele amaqabunga, zama ubhontshisi obuluhlaza ukuze ushintshe.
Ukukhetha nokugcina
Khetha ubhontshisi obuqinile futhi obushelelezi ngaphandle kwezindawo ezimnyama noma izindawo ezithambile. Okufanelekile, kufanele uzizwe "u-snap" uma uwaphula (ngakho-ke igama elithi "funga ubhontshisi"). Zigcine egumbini eliqakathekile lesifrijini sakho, lapho kufanele baqhubeke khona ngesonto. Ungawageze kuze kube yilapho ubalungiselela ukuba badle. Uma ungacabangi ukuthi uzokwazi ukuwadla ngaphambi kokuba ahambe kabi, ungawageza futhi uwafele.
I-Low-Carb Recipes
Uma ukhathele ukudla ubhontshisi obuhlaza obunjalo, kunezinhlobo eziningi zokupheka ezinobhontshisi obuluhlaza obumnyama obuncane, okubandakanya i- casserole yebhontshisi eluhlaza okwesibhakabhaka , isaladi encane ye-bean , isobho le-rainbow , kanye nenkukhu ( noma i-turkey) embizeni yokupaka . Ukupheka nge-anyanisi esithile bese ufafaza nge-pepper encane ye-lemon kuyindlela enhle kakhulu yokuziguqula.
> Imithombo:
> California Consortium of Cardiologists. Ukugaya 101: I-Glycemic Index of Foods.
> I-United States uMnyango Wezolimo (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.