Ukudla okuncane kwe-Carb kwabalimi

Kungani ngithanda ukudla okudambisa i-carb kwabalimi? Abaningi, abantu abaningi baye balahlekelwa ngempumelelo ngesidlo sokudla kancane. Akukho ukubalwa kwekhalori, futhi uthola usuku lokukhohlisa kanye ngesonto lapho ungadla khona i-pizza, i-ayisikhilimu, ushokoledi, noma yini oyifunayo! Ukudla kusebenza kahle, yebo, futhi yebo, izinsuku zokukopela zikhulu, kodwa kuneminye imikhawulo. Nakhu okudingayo ukwazi nge-Slow Carb Diet yabalimi.

Iyini ukudla okudambisa kwe-carb?

Ukudla okunomsoco we-carb kutholakale ngokuhlolwa okukhulu nokucwaninga nguTim Ferriss futhi kwanyatheliswa kubhulogi yakhe nasencwadini yakhe ethi The Four Hour Body. Sekusetshenziswe ngempumelelo abantu abaningi ukuba balahlekelwe isilinganiso esiningi sesisindo. Ngokusekelwe ebufakazini bokuthi abantu abaye bazama ukudla, kusebenza kahle kakhulu kubantu abanesisindo esiningi (amapreli angu-30 noma ngaphezulu) abazolahlekelwa. Uma unamaphilisi angu-5-10 kuphela, kungase kube yinkinga enkulu, kodwa futhi kungenzeka ukuthi ube nemiphumela emihle.

Uma usuthole lesi sihloko, kungenzeka ukuthi usuvele wazi konke mayelana nokudla okudambisa kwe-carb futhi uzibuza ngokukhethekile ukuthi uzosebenza kanjani ngotshani .

Bheka futhi: Imifino encane ye-carb e-Pinterest

Uma ungenayo i-carb basics slow down, kufanele ngempela ufunde le ncwadi noma uhlole ezinye izinsiza ukuze uthole ukufihla okujulile, kodwa nansi okuyisisekelo:

1. Yidla ama-30 amagremu amaprotheni kungakapheli imizuzu engu-30 yokuvuka. Okunye ukudla kumele kube nama-gramu angu-20 amaprotheni ngesidlo ngasinye.

1. Phuza amanzi amaningi usuku lonke. Ngaphezu kwalokho ucabanga ukuthi kufanele. Lots kusho LOTS.
2. Kanye ngesonto, khipha usuku lokudla bese udla noma yini oyifunayo. Lokhu okuthiwa "usuku lokudla lokukhohlisa" liyadingeka .
3. Yidla ukudla okuphelele okungaphenduliwe noma okuncane okucutshungulwa, ngaphandle kokunye okusanhlamvu (i- quinoa , ibhali, ukolweni, isinkwa, ilayisi, ufulawa, njll), amazinyo (amazambane, amazambane) kanye ikakhulukazi noshukela. Ngenhloso yokudla, izithelo kubhekwa njengoshukela futhi akuvumelekile. Ummbila awuvunyelwe futhi.
   • Iziphuzo kuphela ezivunyelwe amanzi, ikhofi emnyama kanye neklasi eyodwa yewayini elibomvu ngosuku. Ayikho ijusi, akukho ijusi yemifino, akukho ubisi, akukho ubisi lwe-alimondi.
   • Inyama ivunyelwe, kepha izitshalo zidla kuphela amaqanda, imifino, ubhontshisi kanye namantongomane ekudleni (ingxenye encane yamantongomane ivumelekile, kodwa idangele), kanye ne-condiments encane (isiphuzo esishisayo, amafutha omnqumo, uviniga, i-soy i-sauce noma i- tamari , izinongo, njll). Ubisi abuvunyelwe ekudleni kokudla okuncane.
   • Zama ukudla amaprotheni (for izitshalo ngenjongo yokudla, lokho kusho amaqanda), ubhontshisi kanye nemifino ngesikhathi esidlweni ngasinye.

1. Lokho kuhle kakhulu! Ukudla kukuvumela ukuba udle ngangokunokwenzeka kokudla okuvunyelwe, uma usuqaphele ngakho. Awekho ukubalwa kwekhalori noma ukubala kwamafutha okudingekayo.

Bheka futhi: Ukudla okudliwayo kwezitshalo ngokudla okunciphisa i-carb

Ingabe izidakamizwa zingakwazi ukulahlekelwa isisindo ekudleni okuncane kancane?

Uma ucabanga ukuthi unesisindo sokulahlekelwa futhi ulandele imithetho yokudla ngokuqinile, kufanele ubone imiphumela efanayo ekudleni njenganoma ubani omunye. I-Vegans ingase ihlukumeze ukulandela izidingo zamaprotheni ekudleni ngaphandle kokudla amaqanda (nakuba lokho akusho ukuthi izivini azitholi amaprotheni anele, noma kunjalo, ukudla okudambisa kwe-carb kudinga inani eliphakeme lamaprotheni ukudliwa kunalokho okudingekayo nsuku zonke isisekelo).

Abantu abaningi baye baba nempumelelo enkulu yokulahlekelwa isisindo ekudleni kokudla kancane, futhi njengemifino, impumelelo yakho akufanele ibe yinto ehlukile uma ulandela imithetho ngokuqinile. Iningi labantu lilinganisa amakhilogremu amabili ngesisindo ngesonto ngalinye izinyanga ezimbalwa zokuqala ekudleni, futhi abantu abaningi baye babika ngisho nokulahlekelwa okukhulu kuncike ekutheni baningi abadinga ukulahlekelwa. Kuze kube ngamakhilogremu amane noma amahlanu ngesonto akuvamile.

Bheka futhi: Uhlu lokunciphisa izithelo zemifino elincane

Ngingadla ...?

Ukudla okunomsoco okuvamile nokudla okunomsoco okunjengelayisi, i- quinoa , ubisi lwe-soy kanye nezithelo ezintsha akuvunyelwe ekudleni okunomsoco we-carb, ngakho-ke "imithetho" ingahle ibonakale iphikisana ne-intuitive ngezikhathi ezithile!

Kunemibuzo eminingi mayelana nalokhu kudla okuqala ngokuthi "Ngingadla ...?". Ngokuvamile, impendulo mhlawumbe ayikho, kodwa ngizophendula imibuzo ejwayelekile kakhulu mayelana nokuthi yiziphi izitshalo ezingakwazi ukudla futhi ezingenakudla ekudleni kokudla okuncane.

Bheka futhi: Uhlu lokunciphisa izithelo zemifino elincane

I-Tofu: Kukhona impikiswano ethile mayelana nokuthi i- tofu ingenayo yini noma ikudla kokudla okuncane. Ukuvumelanisa ngokujwayelekile kunguyebo, kuhle ukudla tofu, kodwa bukela usayizi wesabelo. I-Tofu yenziwe kubhontshisi, kodwa ukudla okucutshungulwayo, nokudla ukudla okungaphenduliwe noma okuncane okusetshenziselwa ukuhamba kahle kungcono kakhulu ekudleni kokudla kwe-carb. I-Tofu inkulu ngoba iphezulu amaprotheni futhi ingakusiza ukuhlangabezana nezidingo zakho zamaprotheni ekudleni. Uma ungaqiniseki ngokusebenzisa i-tofu ngokudla kancane kwe-carb, ingabe wake waba ne- hemp tofu ? Yenziwe ngokuphelele imbewu ye-hemp futhi iphezulu amaprotheni. Hemp tofu, noma "hempfu" iyindlela ehlukile kunoma ubani ogwema isoy noma oqaphele nge-tofu ngenkathi edla i-carb encane.

Tempeh: Impendulo ye- tempeh ifana ne-tofu. Ngokuvamile, kufanele kube ok kodwa unamathele ekudleni i-tofu noma i-tempeh kanye kuphela ngosuku noma ngisho nangaphansi. Okuhle kakhulu ukugxila emaqanda nakubhontshisi kusukela kokubili ukudla okulula nokudla okulula kunconywa.

I-Edamame: Yebo. I-Edamame akufanele ibe umthombo wakho oyinhloko wamaprotheni noma ubhontshisi, kodwa ingafakwa njengengxenye yemifino yakho yokudla imifino epholile. I-edamame njenge-snack uma kudingeka, noma wengeze amanye ama-salad akho noma isidlo semifino ehlangene ukuze uthole amaprotheni engeziwe.

UMiso: Yebo. Eqinisweni, konke ukudla okuvutshiwe, okufana ne- kimchi kanye ne-sauerkraut bakhuthazwa ekudleni kokudla okuncane.

Amaprotheni powder: Ngokuvamile, kufanele udla ukudla okuphelele, okucutshungulwa kancane. Amaprotheni amanengi asetjenziswa khulu begodu amanengi afaka ushukela. I-pury protein ephephile (funda ilebula ukuze ubone ukuthi ikuphi) futhi amaprotheni angu-100% ayikho kuphela ehlukile ngaphandle, kodwa engcono kakhulu ukuyisebenzisa kuphela ngezikhathi ezithile futhi adikibala ngokomthetho. Izithako ezihlaza eziqukethe ushukela, ilayisi noma okusanhlamvu kuhle, kodwa funda ilebula ngokucophelela!

Imvubelo yempilo: Njengoba ngiyazi, uTim Ferriss ngokwakhe akakaze anikeze impendulo ngokuthi ngabe imvubelo yesondlo kufanele ifakwe noma cha. Kodwa-ke, ukwazi ukuthi senzani mayelana nemithetho ephansi ye-carb, singakwazi ukuthola impendulo enhle. Imvubelo yempilo iqukethe kancane kancane ushukela, inokuqukethwe okunamaprotheni amaningi kakhulu okuqukethwe okuncane kwe-carbohydrate. Ngakho-ke, kufanele kube kuhle ukufaka ngokudla kancane kwe-carb. Noma kunjalo, ukwazi "ukugcina kube lula nokungaqiniseki" ukubusa, okungcono ukuyisebenzisa kuphela ngemali encane .

Ukudla esikhundleni sokudla : Ngenkathi ezinye izitshalo zemifino zilandela ukudla okuncane okuyi-carb zifake izimbangi zenyama , zicutshungulwa kakhulu futhi ziqukethe ukolweni. Zonke izakhi zokudla kufanele zigwenywe ekudleni kokudla kwe-carb.

Bheka futhi: Uhlu lokunciphisa izithelo zemifino elincane

Ngakho-ke, yini abadli bezitshalo abadlayo ekudleni okudambisayo?

Kunomkhawulo wokudla kokubili izitshalo nezidli ezidliwa inyama ekudleni kokudla kancane. Kunconywa ukuthi uthole ukudla okulula okulula okuthandayo, futhi ubambelele kuwo.

Uma nje udla amaqanda, uzokwazi kalula ukulandela ukudla okunciphisa i-carb. UTim Ferriss, umbhali weThe Four Hour Body empeleni uncoma isinkwa sasekuseni semifino yamaqanda ngamabhantshi abamnyama nesipinashi kanye nosa salsa noma ushukela oshisayo we-flavour.

Ubhontshisi yingxenye enkulu yokudla, okuyinto enhle kubantu abadla imifino. Ngakho-ke, abangane bami bezitshalo ezivuthiwe kancane, bayodla amaqanda amaningi nobhontshisi, kanye nemifino. Ngokuyinhloko, umehluko kuphela phakathi kokudla kwemifino ehamba kancane nokuhamba kancane kancane inyama. Lokhu kusho ukuthi abantu abadla inyama ngokudla kancane kwe-carb bayodla amaqanda amaningi nobhontshisi futhi.

Bheka futhi: Uhlu lokunciphisa izithelo zemifino elincane

Uzodla amaqanda, ubhontshisi, i-lentile, i-hummus encane, noma yiluphi uhlobo lwemifino, isobho lensisi, isaladi eluhlaza okwesibhakabhaka, isiliyi, isobho lebhontshisi, i-dal, ubhontshisi obonayo, i-salsa, futhi, uma ngabe ubungakaqapheli, amaqanda amaningi nobhontshisi.

Nazi ezimbalwa ukudla jikelele kanye nemibono yokudla kubantu abadla imifino ekudleni kokudla okuncane:

Ukudla kwasekuseni:

• Amaqanda anamabhontshisi amnyama, i-salsa, isipinashi noma i- guacamole . Iqanda elilodwa elixubene namaqanda abamhlophe noma abamhlophe beqanda eliphakanyisiwe liyanconywa.
• Ngenxa yokuthi udinga ukuthola amagremu angu-30 weprotheni kuqala ekuseni, amaqanda anconywa kakhulu kwasekuseni. Amaprotheni agubha kanye namaprotheni imigwaqo idangele futhi ngokuvamile iqukethe ushukela, ongavunyelwe (ungazama i-protein ye-hemp protein powder ngezikhathi ezithile, kodwa akuyona into enhle emanzini alula!).

Ukudla noma isidlo sakusihlwa:

• Amabhontshisi: Isilwane esenziwe ngamakhemikhali , isobho sebhontshisi, isaladi yebhontshisi
• Ama-lentile: isobho se-Lentil , i-lenti noma i-lentile
• Isaladi lesipinashi (engeza ubhontshisi noma imbewu ye-hemp ukwengeza amaprotheni engeziwe)
• I-burrito noma i-taco isaladi ephukile ngaphandle kwegobolondo e-Qdoba, i-Chipotle noma enye yokudlela e-Mexican efana ne-ulethisi, ubhontshisi owengeziwe, i-salsa kanye ne-guacamole (akukho ushizi noma ukhilimu omuncu).

• Ngenxa yezidingo zamaprotheni eziphakeme zalokhu kudla, kungcono ukwengeza elinye iqanda ukudla kwakho kwasemini noma isidlo sakusihlwa
• I-curry yama-Indian curry

Ukunambitha:

• Ukwehla okudakayo kudikibala, kodwa ungahlala usenalutho noma ngaphezulu kokudla okuvunyelwe
• Imifino ene-hummus encane
• Ama-chip chips
• Inani elincane lamantongomane (ngaphansi kwengqikithi ye-1/4) noma imbewu (Ngithanda izinguqulo ezingenashukela zalezi zinhlanzi)
• Ama-chickpeas agwetshiwe

Unayo yini zokupheka zemifino yokudla okudambisa kwe-carb?

Ngiyaqiniseka! Ngayinye yalezi zokupheka i-100% ihambisana nemithetho edla kancane yokudla i-carb futhi i-100% yemifino yemifino. Ungase futhi ufune ukuhlola ibhodlela lami elincane lemifino ePinterest lapha.

Ukudla Okuningi Kokudla Kwezitshalo ezidliwayo kwiSlow Diet Diet

Ukunambitha:

• I-Chickpeas egajwe i-oven (i-Great High-Protein Snack)
• Vegan Raw Kale Chips
• I-Black Bean Hummus

Ukudla noma isidlo sakusihlwa:

• I-Chole yamaNdiya (ama-Chickpeas anezici ezinomsoco we-Tomato)

• I-Vegan Kale ne-Basil Pesto
• I-Quick and Easy Chickpea Curry
• I-salsa yama-Black Soybean
• I-Pear Yellow Split Sal
• Chana Masala ngeSinishi
• I-Indian Lentil Sambar
• Isaladi e-White Bean ne-Fresh Herbs
• Ama-mushroom nama-Bean Burgers

Imifino:

• I-Cashew ne-Spinach Puree
• I-Indian Palak Matar Recipe (isipinashi esinqunyiwe)

I-soups ne-chili zokupheka:

• I-Vegetarian White Bean Chili Recipe
• I-Vegetarian yase-Vegetarian Black Bean Chili Recipe
• Isobho seSuppy Super Healthy
• I-Vegetarian Simple Lentil Soup (efanekiselwe)
• I-Pear Yellow Split Dal
• Umsizi omncane we-Black Bean

Bheka futhi: Imibono engaphezulu yokudla kwabalimi ekudleni kokudla kancane

Ukuze uthole ukwaziswa okwengeziwe mayelana nokudla okunomsoco we-carb, funda incwadi ethi Four Hour Body, nguTim Ferriss.