Ukudla okuphansi kwe-Carb High-Fat Vegetarian
Ucabanga ukuthi ungumthengi wokudla okunempilo? Ingabe udla ukudla okuphansi-carb, kodwa wenqaba ukusondela amafutha?
Kunezinto zokudla ezinempilo kakhulu ezinokuqukethwe kwamafutha aphezulu. Naphezu kokuthi ochwepheshe abaningi bokudla bayokutshela ukuthi akuzona zonke izinhlobo ezimbi (ngemuva kwakho konke, ubuchopho bethu bukhulu kakhulu), kusekhona imiyalezo eminingi exutshwe ngamafutha ekudleni kwethu.
Ngokuyinhloko, uma wazi ukuthi mangakhi ama-carbohydrate asebenzela wena nokuthi ungakanani amaprotheni owudinga, amanye amakholori akho azovela kumafutha. Uma ulahlekelwa isisindo, usuke usebenzisa amafutha agcinwe emzimbeni wakho. Njengoba ukunciphisa umzimba kunciphisa, engeza amafutha esikhundleni se-carbs uma udinga ukudla okwengeziwe.
Izazi eziningi zokudla zibheka ukudla okuncane okuyi-carb ukuze kube yizinto ezingaphansi kuka-100-150 amagremu we-carbs ngosuku, okuyiqiniso kakhulu kakhulu kunezinga elivamile lokudla kwe-Western.
Ukudla Ukudla Okuphakeme Okudliwa Ngamafutha Aphansi-I-Carb
Uma unqume ukuthi ukudla okuncane kwe-carb indlela oyikhetha ngayo ukuyidla, ekugcineni kuzodingeka uvumelane neqiniso lokuthi uzokwengeza ukudla okunamafutha aphezulu ekudleni kwakho. Ukudla okuncane kakhulu kwe-carb kufanele kube ngamafutha aphezulu, ngaphandle kwalokho ngeke noma uthole amandla okwanele ukuze uzinakekele.
Kukhona ukungqubuzana mayelana namafutha agcwele phakathi kochwepheshe abadli be-carb, kepha ukuvumelanisa okukhulayo emgomweni wokudla okuncane kakhulu ukuthi amafutha agcwele ayiwona amademoni aye ayenziwa ukuba abe. Ngokuvamile, ochwepheshe abaningi bayavuma ukuthi ukudla okulandelayo kuhle kakhulu kuwe futhi kungenezelwa ekudleni kwakho. Lezi zokudla eziyisihlanu zizokuholela ekuqalekeni okunempilo ekwandiseni amafutha ekudleni kwakho, kuzokusiza ukugcina uzizwa unelisekile isikhathi eside emva kokudla, futhi kuhle impilo yakho yonke.
I- Avocados
I-avovocos imithombo ecebile yamafutha e-monounsaturated kanye ne-super-superb superfood. Zigcwele izakhi, kanti i-avocado yonke yaseCalifornia inamagremu ama-3 kuphela we-carbs net. Izikhukhula ziyisithelo futhi ziphezulu fiber, i-vitamin B6, i-vitamin C, i-vitamin K, i-folate, ne-potassium. Lezi yizona zonke izizathu ezizwakalayo zokuzibandakanya kwi-avocados.
2 - Amafutha omnqumo
Amafutha omnqumo akuhle kuwe- kungukudla okuhle kakhulu ukufaka ekudleni kwakho. Amafutha omnqumo amancane omzimba anemiphumela yokulwa nokuvuvukala kanye nemiphumela ye-antioxidant emzimbeni, futhi izifundo zibonise ukuthi zingakuvikela ezifweni zenhliziyo ngisho nangomdlavuza. Thola okuningi mayelana nezimangaliso zamafutha omnqumo , kanye nolwazi olubalulekile mayelana nokukhethwa nokugcina.
3 - Amantongomane nembewu
Amantongomane aboniswe ngenhliziyo enempilo. Ezifundweni eziningi, abantu abadla amantongomane bancane amathuba okuthola isifo senhliziyo nesifo sikashukela. Akuwona wonke amanothi adalwe alinganayo. Abanye bane- carbohydrate engaphezulu nezinhlobo ezahlukene zamafutha .
4 - Imifino ye-Flax ne-Chia
Nakuba izitshalo eziningi, njengemifino eminingi, zinama -acids ama-omega-3 ama-fatty , ziyizilinganiso ezincane uma kuqhathaniswa nalokho okunconywayo. Kunezimbewu ezithile, noma kunjalo, njengembewu ye- flax nembewu ye- chia , equkethe ama-omega-3 amafutha. Nakuba amafutha akuyona i-omega-3s eyisikali eside (i-DHA ne-EPA) eyatholakala kwizinhlanzi ezinamafutha, lezi zimbewu zisabanikeza umthombo omkhulu wama-fatty acids futhi zicebile izakhi kanye ne-fiber.
5 - Ikhukhamba
Amafutha kakhukhunathi, atholakale enyameni nasobisi bekakhukhunathi futhi athathwa futhi athengiswe njengamafutha, uphikisana njengencomo. Lokhu kungenxa yokuthi amafutha ku-kakhukhunathi amafutha amaningi agcweleyo, okuyinto abantu abaningi abawuphawu oluyingozi lokuzenzekelayo. Ngakolunye uhlangothi, kunamafutha amaningi ahlukahlukene, futhi ngokuqinisekile ayinayo yonke imiphumela emzimbeni. Amafutha ku-kakhukhunathi ngokuvamile ayenziwa ama -triglycerides aphakathi , okunye okucwaninga kukhombisa ukuthi kungaba nemiphumela emihle kuma-immune systems, izinkinga zokugaya ukudla, izinkinga ezithile zobuchopho ezifana nesifo se-Alzheimer, nokuningi. Ezinye izifundo zibonisa ukuthi unesifo sikashukela, ungase ube nokubekezelelana kwe-glucose okuthuthukisiwe uma udla lezi zinhlobo zamafutha.
Enye indlela lezi zi- triglycerides ezihluke ngayo ukuthi sizisebenzisela ngokushesha amandla, ngakho-ke angeke zigcinwe emaqenjini ethu amafutha. Amaketoni akhiqizwa kalula uma i-triglyceride eyi-medium-chain iqondiswa kahle, okungaba incazelo eyingxenye yokuntuleka kokugcina amafutha.