4 Imithetho Elula Yokunciphisa Ukudla Okusheshayo I-Carbs
Ubani phakathi kwethu ongazange afinyelele isikhathi futhi okungenani ulingeke ukushayela endaweni yokudla okusheshayo? Kuye ngencazelo "yokudla okusheshayo," abantu abaningi base-US bayidla okungenani kanye ngesonto, noma kunjalo kaningi ngaphezu kwalokho. Izibalo zikhomba kulo mkhuba njengenye yezizathu zokuqeda ukukhuluphala komzimba futhi kunzima ukuthola ukudla okunempilo okusheshayo.
Ngakolunye uhlangothi, akunakwenzeka ukudla ukudla okusheshayo ngezikhathi ezithile ngaphandle kokuchitha ukudla kwakho. Ngenhlanhla, ngokuphakama kokudla okunomsoco ophansi , izindawo zokudla eziphuthumayo ezengeziwe zihlinzeka ngezinketho ezinempilo noma zizokuvumela ukuthi ushintshe izinto.
Kunemithetho emine eyinhloko yokwandisa ukudla okunempilo nokunciphisa ushukela kanye namanye ama-carbs endaweni yokudla okusheshayo.
Qhathanisa nokwaziswa komsoco
Ngaphambi kokushayela ngokudla okuthandayo okudla okuthandayo, qhathanisa nokwaziswa okunomsoco wezindawo zokudlela eziningana zokudla okusheshayo zendawo. Abanye bazonikeza izinketho ezengeziwe ezinempilo ukuze zikhange nge-dieters, ngakho-ke ucwaningo oluncane kusengaphambili luzokusiza ukuba ukhethe indawo yokudlela ephansi kakhulu ekudleni kwakho.
Izindawo zokudla eziningi zinezinketho zinikeza ulwazi lokudla okunempilo kumawebhusayithi abo kanye. Lokhu kungakunika ukuqonda okubanzi kokubala kwe-carb yezinto ozifunayo zemenyu. Into eyodwa ukuhlola ngempela isaladi yokugqoka . Zama ukuthola izinketho ezincane ushukela ngoba amanye amapakethe ahlanganisa ngaphezu kwamathisipuni amane ashukela.
AmaSaladi E-oda Nge-Chicken Ephusiwe
Inkukhu yiyona eyinhloko ye-salads yokudla okusheshayo, nakuba ungathola amamenyu ambalwa afaka izinketho ze-steak noma ze-shrimp. Noma yikuphi kwalokhu kungaba ukukhetha okuhle amaprotheni kanye nama-saladi ngokuvamile yinye yezinto ezinempilo kakhulu kwimenyu.
Kubalulekile ukuthi uqaphele ukuthi inkukhu ekudleni okudla okusheshayo ijojowe ngezidakamizwa ezine- gluten , ezizofaka i-carbs.
Amathiphu weSaladi Ephansi-I-Carb
- Yeqa izinhlanzi, ama-tortilla, nezinye izinto ezifanayo.
- Khetha isaladi ephansi-isaladi yokugqoka njengamafutha noviniga. Ngisho nokugqoka "amafutha aphansi" kungaba nesilinganiso soshukela kuzo. Ungakhetha futhi ukugqoka isaladi uma kungekho okukhethwa kukho okunempilo esandleni.
- Khetha ama-saladi ngenhlanganisela yemifino kanye nemifino ehlukahlukene.
- Qinisekisa ukuthi inkukhu esaladini yakho igwetshiwe futhi ayikho crispy noma ethosiwe. Inkukhu ehliwe ngaphandle kokunambitheka iyindlela engcono kakhulu yokuhamba.
I-Order Burgers namasangweji ngaphandle kwesinkwa
Ngenxa yezidlo ezincane ezithandwa kakhulu, kunalokho kulula ukucela i-Burger ngaphandle kwebhu bese uthole lokho okufunayo. Eziningi zokudlela zokudla okusheshayo zizofaka nje ukulungiswa kwe-sandwich ngo-ulethisi.
Khumbula ukuthi noma yikuphi okunambitheka futhi okuthosiwe-okufana nenhlanzi nezinkukhu eziningi zezinkukhu-kuzoba ne-carbohydrate eyengeziwe.
Ungashintsha isangweji lakho elingenalutho ibe yisidlo esihle kakhulu nge-improvisation encane futhi. Engeza isaladi ehlangene ku-oda yakho bese ucela isitsha esikhulu esithile esinjengalawo ama-salads amakhulu angena. Bese ulahla isaladi ohlangothini kulo bese ufaka iphrotheni phezulu.
Yeqa iziphuzo
Ngisho noma ukudla kwakho kufika nge-soda yamahhala, yeqa! Uma isiphuzo sinqunywe ngokuthenga ukudla, cela ukuthi ungashintsha i-soda ngamanzi noma itiye elingenayo i-iced.
Uma kufanele ube ne-soda, khetha i-soda yokudla.
Ezinye iziphuzo ezinomsoco zinamakhemikhali amaningi kunokudla kwakho, ngakho-ke kungcono ukugwema noma yiziphi iziphuzo ezingase zibe mnandi. Uma uthola isiphuzo esekelwe ikhofi, khetha ikhofi emnyama noma isiphuzo esenziwe nge-skim noma i-fat fat fat.
> Umthombo:
> Isikhungo seNational for Health Statistics. I-Caloric Inzuzo Ekudleni Okusheshayo Phakathi Kwabantu Abadala: I-United States, 2007-2010. Amasevisi Okulawula Nokuvimbela Izifo. 2013.