Zvokudya Zvisina Carbohydrates: Ruzivo Rwose

Zvokudya zvisina makabhohaidhiretsi zvakanakira kudya kwakaderera-carb. Muchikamu chino, tinokuudza zvaunofanira kuziva pamusoro pezvokudya izvi.

Zvokudya zvisina macarbohydrates: iwe unofanirwa kuziva izvozvo

Mukufamba kwekudya kune hutano, chikafu chisina makabhohaidhiretsi zvakare maitiro chaiwo. Kunyanya kurasikirwa mapaundi anogumbura uye kuderedza mazinga ehuga. Tine rondedzero yezvikafu zvine hutano uye zvinonaka zvekuzadza iwe, izvo chikafu chakakodzera, kunyanya manheru.

• Kana iwe uri pakudya kwakaderera-carb, unogona kudya cheese. Kunyangwe sematomatisi uye mozzarella saladhi kana mune omelet - chizi inogadzira madhishi mazhinji anonhuwirira zvakanyanya. Vaka paGorgonzola, Camembert, Gouda, Edam kana Roquefort.
  Nyama nehove zvine mapuroteni akawanda. Asi svika chete kune zvinyoro zvinhu zvisina kubikwa chingwa kana marinated. Zvokudya zvemugungwa zvakaita sema langoustines, magakanje, uye oyster hazvibvumidzwe nekuda kwehuwandu hwemakhahydrates. Hove nenyama, somuenzaniso, zvinogona kuwedzera kunakirwa kwesaladhi. Vegetarians vanofanirwa kusarudza iyo protein-rich tofu musiyano.
• Bika nemafuta. Iyo yakachena mafuta chigadzirwa inogona kuva ne-anti-inflammatory effect muchimiro chehutano hwekokonati mafuta nekuda kwe lauric acid yayo.
• Mazai ane mafuta uye mapuroteni, saka haafanire kunge achishaikwa kubva pane yako yakaderera-carb chirongwa. Mukuwedzera, mazai anogona kugadzirwa nenzira dzakawanda: Anoshanda semazai emangwanani kana mazai akakweshwa mangwanani uye sehwaro hwema omelets ane hutano hwakasiyana-siyana uye miriwo-based toppings senge zucchini, mhiripiri, kana howa.
• Miriwo haina mafuta. Dzimwe mhando dzakadai sechibage, bhinzi, mbambaira, pizi, hanyanisi dzechirimo, kana bhinzi dzakafara dzine macarbohydrates akavanzika. Kune rumwe rutivi, iwe unogona kuisa miriwo yakasvibirira ine chikamu chepakati chemakhahydrates mungoro yako yekutenga pasina kuzeza.
• Inwa chete (mineral) mvura, nekuti zvinwiwa zvinotapira uye shanduro dzakareruka hazvina macarbohydrates.
• Ndapota cherechedza, zvisinei, kuti zvokudya zvakadai semupunga, pasta, kana mbatatisi zvine makabhohaidhiretsi anokupa simba uye simba rinokosha. Saka usasiya chikafu chine makabhohaidhiretsi zvachose.
• Kuti uwane budiriro inoyerwa mukuderedza uremu, isa kukosha kukuru kune zvakasiyana uye zvine mwero kudya.
• Nokudaro, usaita pasina michero yakaderera-carbohydrate (green melon, citrus fruit, avocados) uye nzungu (nzungu uye macadamia nuts).