Cishe yonke into ethi "i-anti-low carb" noma umbiko wezindaba uthi into efanayo: ukudla okunciphise-i-carb ayinayo izithelo nemifino eyanele. Kodwa uma ukhuluma nomuntu olandela indlela enempilo yokudla, noma ufunde ngokucophelela izincwadi eziningi mayelana nokudla okuphansi kwe-carb , uzothola ukuthi akukho lutho olungaqhubeka luvela eqinisweni! Akugcini nje ukudla izinhlobo ezihlukahlukene zemifino engekho-starchy kanye nezithelo ezincane ushukela oyingxenye yezinto ezibaluleke kakhulu esingayenza impilo yethu yesikhathi eside, kulula kakhulu ukuwafakela ohlelweni oluhle lokudla i-carb.
Eqinisweni, iningi lezinsika eziphansi lizithola zidla imifino nezithelo kunanini ngaphambili, ngaphandle kokuzama ngempela.
Kungani Imifino Nezithelo Kubalulekile Kangako?
Akukhona nje kuphela ukuthi lezi zitshalo eziphezulu zifakwe ku-fiber futhi zigcwele amavithamini namaminerali, ziqukethe izinto eziningi ezibizwa ngokuthi ama- phytonutrients noma ama-phytochemicals . Lezi zinhlanganisela cishe zichaza ukuthi kungani abantu abadla imifino ephezulu emifinini basengozini encane yomdlavuza, isifo senhliziyo, izimo ezithile zeso, nezinye izinkinga eziningi zezempilo. Ama-phytonutrients angaba njenge-antioxidants, aqinise ama-immune systems, avuse umonakalo weselula, nokunye okuningi. Ngalesi sikhathi, sekutholakale izinkulungwane zalezi zinhlanganisela, futhi kusobala ukuthi ngeke kwenzeke ukuthola zonke lezi zinto ngokusebenzisa amaphilisi.
Ngokuthakazelisayo, akuzona nje kuphela izimila ezikhuthazwayo uma zisika ama-carbohydrates, zivumelane nale ndlela yokudla ngokwemvelo futhi kalula. Banikeza ezihlukahlukene ukunambitheka, ukuthungwa, nombala, okwenze kube lula ukujabulela ukudla ama-carbs ambalwa.
Ezimweni eziningi, bangathatha indawo ye-pasta, ilayisi noma amazambane. Ukwengeza, iningi lemifino nezithelo ezinamanani amaningi kakhulu ezinhlobo ze-phytonutrients nazo zingaphansi kwama-carbohydrate.
Amathiphu Okukhulisa "Izithelo Neziqu Zakho"
Sebenzisa imifino ephansi-isitashi esikhundleni sokudla okwe-starchy. Ikholifulawa ecibilikile imile amazambane i-classic, noma zama "i-cauli-rice" (kulula ukwenza, ngempela).
Zama imikhakha ye-zucchini noma i- spaghetti squash esikhundleni se-pasta. Beka ushizi noma usakaze ikhukhamba noma tincetu ze- jicama , noma, yiqiniso, isilimo esidliwayo esinamagatsha anamanzi.
Amajikijolo asuke aphansi kuphela ushukela, kodwa anesinye sezibalo eziphakeme kunazo zonke ze-antioxidant. Ukuyihhalaza akulahlekelwa noma yikuphi "ubuhle", ngakho-ke unayo i- yogurt noma i-cottage shizi kwasekuseni, ubheke kuwo ama-pancake aphansi nama- muffin , noma ujabulele ngokuqondile, wazi ukuthi benza izinto ezimangalisayo zomzimba wakho ngesikhathi ukunambitha okumnandi!
Beka "i-leafies eluhlaza" nezinye izigqoko ezitsheni zeqanda (omelets, frittatas, njll), isobho, i-casseroles, futhi ngempela noma yisiphi isidlo. I-charter eqoshiwe ekhonjiwe ingangezela ukujula okucashile kwendlavane eminzini eminingi ye-skillet.
Zama ama- veggies amasha! Isibonelo, ngiyaqhubeka ngizwa ngomchamo we- celery ohlanzekile ube omunye esikhundleni samazambane - ngizozama maduzane! Yiba nesibindi futhi uzame! Qhathanisa amanothi nabangani bakho!