Nguva dzose umuka mangwanani uye uedze shuga yako yeropa kuti uwane kuti yakakwirira uye iwe hauzive chikonzero nei? Iwe unozvicherechedza zvakare uye unosimbisa kuti yakakwirira, asi haugoni kuonekwa kuti nei? Zvichida izvo zvaidya zvaive nemafuta akawanda kupfuura iwe waifunga. Recipe zvishandiso zvakadai semakodhi, sauces, makungu echingwa uye kupfeka zvinogona kunge zvakachengetwa zvinyorwa zvehydrohydrates.
Uyezve, zvimwe zvinwiwa zvinogona kunge zvine mahydrohydrates chaiwo kana kuti zvisikwa zvinowedzera zvichienderana nekugadzirisa kwavanoita. Paunenge uchibika, kutenga kana kuraira, chinangwa chekuverenga mavara (apo pavanenge varipo) kuti uwane maginhihydrate. Nemhaka yekuti hofu ingasawanika, zvinokosha kuti iite carbohydrates savvy .
Izvo zvinotevera zvokudya zvekudya uye zvekudya zvinogona kunge zvakavanzwa mhepo yemakhahydrates.
Zvokudya Zvisina Mafuta uye Zvishoma-Zvokudya
Kufunga nezvekutenga mafuta asina mafuta epepanut butter kana mafuta-asingasari kupfeka? Iwe unogona kuda kufunga zvakare. Kazhinji, mafuta anotsiviwa neshuga. Kristy Del Coro, nyanzvi yezvokudya zvinodaro anoti, "Paunotora mafuta, mafuta anozadza, kazhinji akaita sehuga, anowanikwa panzvimbo yawo kuti agone kunzwa manzwiro uye awedzere kunatsa." Kudzorera mafuta, kunyanya mafuta-ane utano husina kunaka hausi pfungwa yakanaka, kwete chete yehuga yeropa asi yehutano hwemwoyo. Zvechokwadi, 2015 Dietary Guidelines yeAmerica inotaura kuti kuderedza mafuta ose (kubvisa mafuta ose nehuwandu ega-carbohydrate) hausi kuderedza mwoyo yehutano hwehutachiona, asi hune simba uye husingagumi huchapupu hunoratidza kuti kudzorera mafuta akazara nemafuta anowanzogadziriswa kunoderedza njodzi yezviitiko zvemoyo nemakoroni kufa.
Zvisina mafuta uye zvimwe zvokudya zvakaderera zvine mafuta (izvi hazvirevi mukaka usina mafuta) zvakadai sechepasi-mafuta yepanut butter, inogona kuva nemafuta e-carbohydrates. Panzvimbo pokutenga chidimbu chemafuta, idya mafuta akazara uye uchengete zvikamu zvako zvakarongedzwa. Zvokudya zvine mwoyo wemafuta ane utano semuji butter uye zvigadziro zvekugadzira mafuta zvakakunakira iwe mukuenzanisa; vanogona kuva nemigumisiro inobatsira pane cholesterol.
MaSauro
Mafuta akawanda uye makunguti ane furasi kana shuga yehuwandu inowedzera uye kugadzirwa. Iva nechokwadi chokuti nguva dzose uverenge iyo mavara. Kana zvichibvira, dzivisa mapuranga akaiswa pamakwenzi kana makedheni kana makirasi sezvo zvikafu izvi zvakagara zvakagadzirwa mune sodium zvinogona kuwedzerwa ropa.
Condiments
Zvigadziriswa zvinoshandiswa kuwedzera tambo kune zvokudya. Tinonyorera, tinodha uye tinononoka zvinokonzera sandwiches, chingwa, nezvimwe zvinhu zvekudya, asi isu tinowanzokanganwa kuvaisa mukati memagidhahydrate uye mukana wekoriori. Kana inoshandiswa mukuenzanisa, condiments yakanaka. Asi kana iwe usingateereri chikamu uye uchishumira mashizha, makorikiti, shuga, uye makhahydrates anogona kuwedzera nokukurumidza. Iva nechokwadi chekuyera ma-condiments yako uye kuverenga maverengerwo ezvakanyorwa zvine ma carbohydrate.
Sugar Free kana No Sugar Zvimwe Zvokudya Zvakawedzerwa
Vanhu vazhinji vanofungidzira kuti shuga pasina uye hapana shuga yakawedzerwa zvekudya haizokanganisa shuga yavo yeropa. Izvi hazvisi nguva dzose. Shuga yakasununguka uye pasina shuga yakawedzerwa zvokudya zvinogona kunge zvine makhahydrates, kunyanya masapire anogadzirwa nemukaka kana hupfu. Iva nechokwadi chekuverenga nguva dzose mavara.
Zvokudya Zvinoshungurudzwa Kana Zvakabikwa
Zvokudya zvinhu zvakadai sekuku nuggets, Parmesan yepuroplant, uye mapapiro enyama, kutumidza mashomanana zvakabikwa kana kuti akaiswa muupfu asati abika.
Kubudirira nekudya kunotorwa se starch uye saka kune ma carbohydrates anowedzera.
Cheat Sheet yeChinyorwa Carbohydrates Sources
- Barbecue sauce : ~ 9 g yehydrohydrate mu 2 punijioni
- Ketchup : ~ 4 g ye-carbohydrate mu 1 puniji
- Salsa : ~ 3 g ye-carbohydrate mu 1 mupuni
- Tomato mutozi : ~ 7 g gorohydrate mu 1/2 mukombe
- Sugar free pudding snack : ~ 13 g gorohydrate
- Ushu husina mahwanda maple syrup : ~ 12 g ghydrohydrate mu 1/4 mukombe
- Sugar free jelly : ~ 5 g gorohydrate mu 1 puniji
- Mafuta asina kupfeka mashizha : ~ 7 g ghydrohydrate mu 2 tablespoons
- Iko-fat-fatanan butter : 8 g ghydrohydrate mu 1 Tapepoon
- Shuga isina candy bar (chokoti) : ~ 18 g gorohydrate zvichienderana nebha (tarisa mureza wacho kuti uone yakakwana yemaginhaidhareta kuverengwa)
- Hapana shuga yakawedzera ice cream : ~ 13 g ghydrohydrate mu 1/2 mukombe
- Low-fat latte : ~ 15 g ghydrohydrate mu 12 oz
- Vanilla mukaka we soy : ~ 10 g gorohydrate mu 1 mukombe
- Koconti mvura : ~ 9 g ghydrohydrate mu 8 oz
- Breaded chicken cutlet : ~ 10 g gorohydrate mu 1 3oz piece
- Gravy : ~ 6 g ye carbohydate mu 1/2 mukombe inoshanda
- Fati isina uromu wakakera : ~ 18 g pa 1/2 mukombe
> Sources:
> Scientific Report yeChipatimendi Chekuongororairo yeDare Rinotungamirira 2015.