Abantu abaningi ngokuvamile bavame ukudla amaprotheni, amafutha anempilo, nemifino njengendlela yokunciphisa inani lama-carbohydrates. Lona uyebo omuhle ngoba ukudla ukudla okune-carbohydrate ephansi kuhle kakhulu ezinzuzweni eziningi zezempilo.
Ngaphandle kwama-carbohydrate, umzimba udinga ikakhulukazi ezinye izingxenye ezimbili zokudla ukuze usebenze ngempumelelo. Lawa ngamafutha namaprotheni. Amafutha agcina umzimba nezitho zangaphakathi kuyilapho amaprotheni esiza ekwakheni imisipha. Ama-carbohydrate asetshenziselwa ukukhiqiza amandla ukuze asetshenziswe ngokushesha noma kamuva.
Ukudla okune-carb ephansi kudlala indima ebalulekile ekusizeni umzimba ukuba ulahlekelwe isisindo, futhi unciphise amazinga kashukela egazini. Basiza futhi ekwehliseni umfutho wegazi okwandisa amazinga 'okuhle' ama-high-density lipoproteins cholesterols.
Amathiphu okudla okune-carb ephansi
Njalo qinisekisa ukuthi uyazazi izinhlobo zokudla okune-carb ephansi ongazifaka ekudleni kwakho.
Nquma inani lama-carbohydrate kanye nokuphakelwa ngakunye kokudla ngakunye.
Yenza ipulani lokudla kusenesikhathi ukuze likusize unamathele ekudleni kwakho.
Lungiselela ukudla ngaphambi kwesikhathi esiqondile ukukusiza ukuthi ugweme ukukhetha ukudla okungenampilo.
Uma uya ngaphandle, phatha ukudla okulula okune-low-carb ukuze ungadli kakhulu.
Kwenze umkhuba ukuzivocavoca njalo nangendlela efanele.
Esigabeni esilandelayo, ukudla okune-carb ephansi kuxoxwa ngokuningiliziwe. Eziningi zazo ziphelele empilweni yakho futhi zimnandi kakhulu.
kwaselwandle
Cishe zonke izilwane zasolwandle nezinhlanzi zine-carb encane noma azinayo nhlobo. Ukudla kwasolwandle kulayishwe yisakhamzimba esikhethekile ezikhathini eziningi abantu abangakutholi ngokwanele. Lezi yi-iodine, i-omega-3 fatty acids, ne-vitamin B12. Lokhu kubenza babe nomsoco ngezinzuzo ezimbalwa zezempilo.
1. Isamoni
Lolu hlobo lwezinhlanzi lunamafutha kanti amafutha athile aqukethe ama-omega-3 fatty acids. Ngenxa yalesi sizathu esihle futhi esinempilo abantu abaqaphela impilo yabo badla i-salmon. Ezinye izakhamzimba ezitholakala ku-salmon fish amanani amancane kavithamini D3, i-iodine, ne-vitamin B12.
Inani le-carb ku-salmon liyi-nil ngokuphelele.
2. Isardadi
Lezi zinhlobo zezinhlanzi ezinamafutha zimnandi kangangokuthi abantu abaningi bazidla ziphelele ukufaka namathambo abo. Ungase ufune ukuthi ngisho umsoco othile owuqukethe, kodwa bheka, ama-sardine anawo wonke umsoco umzimba wakho ongase uwudinge. Endabeni yama-carbohydrate, akukho.
3. Igobolondo
Ungabi nobugovu be-shellfish. Wafake kumenyu yakho. Ziyizinhlanzi ezinomsoco kakhulu emhlabeni. Uma iqhathaniswa nenyama yesitho, i-shellfish inenani elilinganayo lemisoco. Kuwo wonke amagremu ayi-100 we-shellfish, kukhona cishe ama-4-5 amagremu we-carbs.
Amaqanda Nenyama
Ngaphandle kwenyama yesitho, amaqanda, cishe nazo zonke izinhlobo zenyama iqukethe i-carb encane kakhulu noma ayikho nhlobo. Cishe ama-5% ama-carbohydrate atholakala enyameni yesitho.
4. Amaqanda
Kungakhathaliseki ukuthi kubilisiwe, kuthosiwe, noma kuphekiwe; iqanda elimhlophe noma isikhuphasha seqanda, amaqanda asazoziqhayisa umzimba wakho ngezakhi ezibalulekile futhi athuthukise impilo yakho. Zigcwele izakhamzimba ezizuzisa cishe zonke izingxenye zomzimba wakho okuhlanganisa ubuchopho namehlo. Amaqanda awanawo ama-carbs ngokusho kwe-Nutrition Data.
5. Inkukhu
Emhlabeni wonke, kudliwa inyama yenkukhu. Inkukhu inikeza umzimba amaprotheni amaningi kanye nezakhi eziningana ezithuthukisa impilo yakho.
Izingxenye ezithile zenkukhu ezinenani eliphansi lama-carbs kodwa amafutha amaningi zingamaphiko namathanga. Inyama yenkukhu ine-nil carb.
6. Ingulube
Ingulube ikakhulukazi ubhekeni, ithandwa abaningi ngenxa yokuqukethwe kwayo okuphansi kwe-carb. Kodwa kufanele unciphise ukudla kwakho ubhekeni ngoba inyama egayiwe ngaleyo ndlela ayikudla okunempilo.
Uhlobo oluhle kakhulu lukabhekeni ukuthi ngaphandle kwezithako zokwenziwa kanye noshukela njengokwelapha. Aqukethe i-zero carbs.
7. Inyama yenkomo
Inyama yenkomo igcwele izakhamzimba ezibalulekile njenge-iron ne-B12 vitamin. Ngaphezu kwalokho, inyama yenkomo iyanelisa futhi imnandi kakhulu.
Ungazama izinhlobo ezahlukene zenyama yenkomo eseduze nawe kungaba i-ribeye steak, i-hamburger, noma inyama yenkomo egayiwe. Inyama yenkomo ine-nil carb quantity.
8. IWundlu
Inyama yewundlu nayo iqukethe i-iron kanye ne-vitamin B12. Njengoba idla utshani, inyama yewundlu iqukethe inani eliphezulu le-conjugated linoleic acid (CLA), i-fatty acid enezinzuzo ezimbalwa zezempilo.
imifino
Akuvamile kakhulu ukuthola ama-carbohydrate emifino eminingi. Inani elincane le-carb elingatholakala kuzo lizoqukatha i-fiber kakhulu emifino ye-cruciferous kanye nemifino enamaqabunga. Ngakolunye uhlangothi, imifino yezimpande enesitashi ilayishwe ama-carbs ikakhulukazi ubhatata noma amanye amazambane.
9. I-Brokholi
Kuye ngokuthanda kwakho, ungapheka i-broccoli noma uyidle iluhlaza. Kungakhathaliseki ukuthi ukugwinya kanjani, le mifino emnandi yomndeni we-cruciferous izokunikeza izakhamzimba eziningana. Lokhu kufaka uvithamini C, uvithamini K, i-fiber, nezinhlanganisela zezitshalo ezinamandla ekulweni nomdlavuza. Kuwo wonke amagremu ayi-100 okunikezwa kwe-broccoli, amagremu ayi-6 wama-carbohydrate akhona.
10. Kale
I-Kale ingenye yemifino edliwa kakhulu emhlabeni futhi idume kakhulu kubantu abaqaphela impilo yabo. Iza nezinzuzo zezempilo ezingenakubalwa. I-Kale iqukethe amagremu angu-7 e-carb kuwo wonke amagremu ayi-100 asebenzayo.
11. Amahlumela AseBrussels
Amahlumela aseBrussels ahlobene eduze ne-kale ne-broccoli futhi alayishwe imisoco embalwa. Amavithamini afana no-vitamin K no-vitamin C kanye nezinhlanganisela ezihlukahlukene zezitshalo atholakala kuwo. Amahlumela aseBrussels aqukethe amagremu ayi-6 wama-carbohydrate kuwo wonke amagremu ayi-100 asebenzayo.
12. Ikhukhamba
Lolu hlobo lwemifino lugcwele amanzi, kanti inani elincane levithamini K. Ikhukhamba inamagremu angu-2 we-carb ngamagremu angu-100 wokuphakela.
13. I-Bell Peppers
I-Bell pepper yenza kube izindlela zokupheka eziningi nge-flavour yabo eyingqayizivele futhi enhle. Zigcwele i-vitamin C eminingi, i-fiber, ne-carotene antioxidants. Kuwo wonke amagremu ayi-100 okunikezwa kwe-bell pepper, amagremu ayi-9 wama-carbohydrate akhona.
Izithelo
14. Ukwatapheya
Ukwatapheya ungenye yezithelo zomusa ezilayishwe amafutha alungele inhliziyo kanye nenani eliphansi kakhulu le-carb. Akukhona nje kuphela i-potassium ne-fiber equkethwe ku-avocado kodwa futhi inqwaba yemisoco ingazuzisa impilo yakho. Kuwo wonke amagremu ayi-100 kakotapheya akhonza amagremu ayi-13 wama-carbohydrate akhona. Okuhle ukuthi cishe ama-80% alawa ma-carbs ayi-fiber.
Isiphetho
Ukujwayela imikhuba emihle yokudla kuyisihluthulelo sokulondoloza impilo enhle. Ngakho-ke kubalulekile ukuthi ucabangele ukudla ukudla okuqukethe amanani aphansi ama-carbohydrate. Inyama yenkomo, i-shellfish, ne-sardine kuphakathi kokudla okuphezulu okungenayo isamba se-carbohydrate.
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