Ngokuthandwa ngokubanzi kwezidlo ezifana ne keto kunye nokutya kwe-Atkins, i-carbs ifumene idumela elibi elingafunekiyo. Njengomdayisi obhalisiweyo, ndiyayithanda i-carbs kwaye ndiya ungaze uyincame ipasta yam endiyithandayo okanye isonka. IiCarbs zezona amandla ingqondo yethu ikhetha , kwaye zisinceda sisinike amandla imini yonke. Kwaye, ngokufana nokunye ukutya, kukho okuninzi kwiapile okanye isilayi sesonka kune-carbs kuphela. Ukutya okuninzi okune-carbs kukwane-fiber, iiprotheyini kunye nezinye izondlo ezinempilo ezigcina umzimba wethu usebenza ngokusemandleni. Konke oku kuthetha ukuba, kukho ukutya okuninzi okune-carb esempilweni kakhulu efanelwe yindawo kwipleyiti yakho. Nazi ezona carbs zisempilweni ezintandathu kufuneka uzitye.
Iresiphi esemfanekisweni: Purple Fruit Salad
eyona ndawo ikhawulezayo yokutya okukhawulezileyo
1. Iinkozo Ezipheleleyo
Ngelixa umbono weenkozo ezipheleleyo unokubonakala unzima, ngokwenene zilula. Zonke iinkozo ziqala njenge amazimba , okuthetha ukuba banamalungu amathathu enza imbewu okanye ukhozo ngalunye: ibran, intsholongwane kunye ne-endosperm. I-bran kunye ne-germ iqulethe izondlo ezifana nefiber, iivithamini kunye neeminerali, iiprotheyini kunye namafutha anempilo, ngelixa i-endosperm iqulethe i-carbohydrates. Xa iinkozo zicocwa, i-bran kunye ne-germ ziyasuswa, oku kuthetha ukuba zihluthwe ubuninzi bezondlo zazo kwaye zishiywe kunye ne-endosperm ene-carb.
Iinkozo ezipheleleyo zifanelekile ukuba ube nendawo kwipleyiti yakho ngezizathu ezininzi. Ziphezulu kwifayibha kunye nezinye izondlo (njenge Iivithamini B, isinyithi, i-magnesium kunye ne-antioxidants ) enokunceda ukukhusela kwizigulo ezingapheliyo , njengesifo seswekile nomhlaza. Ngaphezu koko, uphando lwakutsha nje lufumene ukuba basenokuba okona kutya unokukutya kwimpilo yentliziyo , njengokuba. Ngaphezu koko, iiprotheyini, iifayibha kunye namafutha anempilo zikunceda ukuba uzive ugcwele ixesha elide. Khetha ukutya okufana nerayisi emdaka, iquinoa, ioats, isonka esipheleleyo kunye nepopcorn ukunceda ekutyeni kwakho.
2. Isiqhamo
Iziqhamo ngamanye amaxesha zinokunika abantu ikhefu ngenxa yesiqulatho seswekile. Kodwa kukho umahluko omkhulu kwindlela iiswekile ezenzeka ngokwendalo, njengeswekile kwisiqhamo, kunye neswekile eyongeziweyo ichaphazela umzimba wakho. Iiswekile zendalo ezikwiziqhamo zityiwa ecaleni kwefayibha kunye nezondlo ezifumaneka kwisiqhamo, ezithi zicothise indlela umzimba wakho ozityise ngayo ngokukhawuleza kwaye zithintele i-spike ebukhali yeswekile yegazi (kunye nengozi elandelayo) onokuyifumana kwiiswekile ezongeziweyo. Ngaphezu koko, ukukhetha iswekile yendalo efana nezo zifumaneka kwisiqhamo kuya kukunceda utye iswekile encinci. Ngoko ke musa ukubila kwixesha elizayo xa ufuna ukufumana iapile njengesnack okanye ngaphezulu ioats yakho ngamaqunube. Enyanisweni, ukutya iziqhamo ezininzi kuye kwanxulunyaniswa nokubulawa kwe izibonelelo zempilo njengokuzinzisa ubunzima, ukuphucula impilo yentliziyo kunye nokukhusela kwizifo ezingapheliyo.
3. Imifuno engenastatshi
Xa kuziwa kwimifuno, sithanda ukucinga ngakumbi. Ngaphandle kokuba mnandi kwaye uguquguqukayo, imifuno inoluhlu olunomtsalane lwezibonelelo zempilo . Umxholo wabo wefiber unokunceda ukuphucula ulawulo lweswekile yegazi, ukuzinzisa ubunzima kunye nomngcipheko ophantsi weswekile. Zigcwele i-antioxidants ezinokunceda ukunciphisa umngcipheko womhlaza, ukulwa nokudumba, ukuqinisa impilo yengqondo kunye nokunye. Singaqhubeka kwaye siqhubeke malunga nokuba kutheni imifuno ifanelwe yindawo eqhelekileyo kwisitya sakho, nokuba ingakanani na i-carbs enayo. Ukutya yonke imibala yomnyama ikunceda ufumane iintlobo ngeentlobo zezondlo ukuze ufumane eyona bhangi yakho.
Mcdonalds mocha ikhephu caffeine
4. Imifuno enesitatshi
Masiqale ngokucoca into ethile: iitapile yimifuno. Umbona ngumifuno. Eminye imifuno enestatshi yimifuno kwaye akufunekanga iphetshwe kuba iphezulu kwi-carbs kune-nonstarch veg. Iitapile zigcwele ifayibha, potassium kunye nevithamin C kwaye zineprotheyini yokuzinika amandla amaninzi okuhlala. Banokuphucula impilo yamathumbu, baxhase amajoni omzimba anempilo kwaye bagcwele i-antioxidants (ingakumbi ukuba kunjalo mfusa okanye Iibhatata ). Umbona ineenzuzo ezifanayo kunye nesondlo. Okona kubaluleke kakhulu, imifuno enesitatshi imnandi, isempilweni kwaye ifanelwe yindawo epleyitini yakho ukuba uyayonwabela.
5. Iimbotyi
Apha e Isitalato sasemini saseTokyo , siyazithanda iimbotyi. Iimbotyi, ii-chickert kunye neelentile ziyinxalenye yosapho lwembotyi. Zinohlahlo lwabiwo-mali, i-shelf-stable, i-eco-friendly, kulula ukuyipheka kwaye ipakishwe ngesondlo esichukumisayo. Izityalo eziziimbotyi ziqulethe i-carbs ezinceda ukusinika amandla, kodwa zininzi kakhulu kunoko. Ziyi-vegan- kunye nemifuno-friendly source protein kwabo bazama ukulandela a ukutya okusekelwe kwizityalo . Kwakhona, ziphezulu kwifiber, ezinceda ekuxhaseni ukugaya okungcono kunye nempilo yamathumbu, kwaye zigcwele izondlo ezininzi kunye ne-antioxidants yokuqalisa. I iinzuzo zempilo ngokutya iimbotyi zininzi, kwaye kukho izifundo ezininzi eziphuma nyanga zonke malunga nokuba kutheni kufuneka wenze indawo eninzi kubo kwipateni yakho yokutya . Zibonisiwe umngcipheko ophantsi womhlaza , ukukhuthaza ukunciphisa umzimba, ukuphucula impilo yentliziyo , ukunciphisa uxinzelelo lwegazi kunye umngcipheko ophantsi weswekile (kunye nokulawula isifo seswekile ukuba sele uxilongile). Ukusuka ekutyeni i-hummus ukuya ekufakeni isaladi yakho ngeelentile kunye nokunye, kukho iindlela ezininzi ezimnandi zokufumana okuninzi koku kutya kunempilo ye-carb kukutya kwakho kwemihla ngemihla.
6. Ubisi
Ngeendlela ezininzi zobisi kwiishelufu, kunokuba nzima ukwazi ukuba yintoni enempilo. Kodwa, ngaphandle kokuba une-lactose-sensitive okanye-ukunyamezela, akudingeki ukhathazeke ngokutya ubisi. Inyaniso, Ubisi lupakishwe ngesondlo esinomtsalane xa kuthelekiswa nezinye iintlobo zobisi . Ngumthombo omkhulu we-calcium, i-vitamin B12, i-potassium kunye neprotheni. I-Lactose inoxanduva lwendalo ye-carbs kunye neswekile kubisi kunye neemveliso zobisi. Ngokufana neziqhamo, iprotein, amafutha anempilo kunye nezinye izondlo ezikwimveliso yobisi zicothisa ukucolwa kwecarbs ezinjalo ukunqanda ukwanda kweswekile yegazi. Ukongeza, imveliso yobisi ibalulekile ekwakheni nasekugcineni amathambo omelele, izihlunu nokunye. Ukuba awunyamezeli, akukho mfuneko yokuphepha oku kutya okunempilo kwe-carb kwindlela yakho yokutya.
I-dunkin donuts ngaphaya kwesoseji
Okukwintsusa
Kutshanje, ii-carbs zenziwe ukuba zityekele ekutyeni ngokutya okuninzi okuhamba phambili. Kodwa kukho ukutya okuninzi okune-carbs ekhuthazayo kunye nokuqhayisa ngeenzuzo zempilo ezintle, nazo. Ukusuka kwiinkozo ezipheleleyo ukuya kwimifuno, imveliso kunye nobisi, oku kutya okutyebileyo kwe-carb kufanelwe indawo kwisitya sakho. Ukufumana okungakumbi, khangela ezi zisempilweni iicarbs ezinokukunceda unciphise umzimba okanye lawula isifo sakho seswekile .
