Iinqununu zokutya eziPhezulu kwiNdawo
Ngokufanelekileyo, ukutya okukhawulezileyo akukhethi okokuqala abantu abanesifo sikashukela. Nangona kunjalo, ebomini bobubomi, sibaleka kwaye silambile kwiikhikhiti zethu. Kudingeka sidle rhoqo ukuze sigxininise iqondo leshukela egazini kwaye sigweme ukukhetha okungalungileyo okuya kusenza siqhube. Ukuba ukhumbule le miyalelo elula xa unesifo sikashukela, ukhetho lokutya okukhawulezileyo akumele lukulahle endleleni yokuphatha kakuhle okanye kungabi nantoni yokutya okunomsoco.
Abantu abanesifo sikashukela banamafilosofi amaninzi ahlukeneyo, iinkolelo kunye nezenzo. Akukho siphakamiso esifana nesayizi-sonke. Abanye abantu banokuba nexabiso elininzi lee-carbs. Abanye abakwaziyo okanye abangafuni. Abanye banokutya ukutya okuncinci malunga nantoni na. Abanye abakwazi. Ukuba uthatha i-insulin okanye nayiphina imithi enokuyenza ishukela legazi lakho libe liphantsi kakhulu, qiniseka ukuba ufumane i-carbs eyaneleyo yokulwa naloo mayeza ukuze ungahambi kakhulu.
Unokwenza ukhetho lokutya ngokwe "amanqanaba." Zama ukunamathela kumgangatho ophezulu njengoko unakho. Gcina ukhetho kwi-fast-food drive-ngokusebenzisa iifestile, izitolo ezilula, kunye nezinto zokutya ezenziwe ngokulungele ingqondo.
Sebenzisa ezi zikhethiweyo ukuba zilandele ude ukwazi ukuzinya ngokutya okunempilo. Ukuba ukhetha ukhetho olungaphezulu kweloluhlu olukhethiweyo kunye nolunzima kakhulu kwisondlo, qiniseka ukuzama ukutya ukutya okunempilo ngalo lonke usuku ukuba kunokwenzeka.
Zama ukuphepha i-servings ezinkulu, ezininzi iikhalori , ukutya okuthosiweyo, kunye namafutha athile okanye amnandi.
I-calories, i-fat, ne-carbs zifihla kwi-sauces kunye ne-toppings. Zama ukubheka into oyidlayo. Ngamanye amaxesha, iindawo zokudlela zifumana iincwadana ezinokutya okunokutya. Ungabheka kwi-inthanethi, uthwale incwadi yokutya, okanye sebenzisa ifowuni inokuvumela ukuba ukhangele ukutya ngokukhawuleza kwaye ubone amamenyu onke.
I nqanaba lo kuqala
Iinqununu zokuqala ezikhethiweyo ziyimifuno emnyama, imifuno engekho-starchy, iziqhamo ezincinci, iiprotheni ezincitshisiweyo ezincinci (iimbotyi), inantambo (njengama-walnuts kunye nama-alimondi), imbewu (njengembewu ye-sunflower), ii-fat monounsaturated fats kunye imifuno yolwandle.
Ndizama ukuzama ukukhusela ingqolowa kunye neengqama ezinamafutha. Andixolisi kubo bobabini, ingakumbi xa bakhonza kunye. Baqumbise isisu sam. Abantu abaninzi abanesifo sikashukela banale ngxaki kwaye abanako ukuqonda kubangela iingxaki zokugonya.
Ininzi yexesha, ukutya kule nqanaba kuthetha ukuba akukho i-carbohydrates ukubala okanye ubuncinane awaninzi. Jonga i-sauces kunye ne-toppings. Khumbula ukuba iziqhamo, ubhontshisi kunye nemifuno enomsila iqulebhu. Hlala ngaphakathi kweenjongo zakho zokudla i-carbs ngesidlo ngasinye.
Iinqununu zokuqala ezingakhethayo ziza kuba:
- Isaladi ekhuniweyo . Oku kufumaneka kwiindawo zokutyela ezinokukhawuleza. Khumbula ukujonga iileyiti yokutya ekugqokeni kunye nezinye izinto ezingenayo.
- Isaladi ngamanqatha okanye kubhontshisi . Ezinye iivenkile zokutya ezikhawulezayo zithwala ezi ntlobo zee saladi. Maxa wambi ama saladi abo "asezantsi-ntshona" aquka iimbotyi. Jonga iindidi ezisiweyo, ushizi, kunye nokugqoka okunzima.
- Apple ngeentambo . Ezi zifumaneka kwiivenkile zokutya kunye nezinye ivenkile ezilula. Ukuba unako ukunyamezela ishizi, intonga ye-cheese ihamba kakuhle ne-apula.
- Iibhontshisi ngeelayiki, i-salsa, kunye ne-guacamole okanye i-avocados enqatshiwe . Ezi ziindawo zokutya kwiindawo ezininzi zokudlela zaseMexico. Kungcono kakhulu ukuba unokufumana ubhontshisi obilisiwe kunokuba ubhontshisiwe.
- Gcoba ngemifuno kunye neeprotheni . Yenza i-fry kwi-drive-through? Myalelo i-Panda Express isitya kwaye ucele ukuba uhanjiswe kwimifuno edibeneyo esikhundleni selayisi okanye i-noodle. Inayo i-sauce e-sweet-sweet and spicy ene-13 grams ye-carbs kunye ne-5 amagremu eshukela ngokukhonza.
- Isaladi yolwandle kunye neprotheni . Izitolo ezininzi zokutya ziphethe isaladi yolwandle kufuphi ne-counter counter kunye nezinye izikhetho zaseJapan. Ngelishwa, iileyiti yokutya ihlala ingekho. Ngokwesilinganiso i-1 enye yesaladi yolwandle inama-5 amagremu e-carbs kunye ne-4 grams yeswekile. Nangona kunjalo, ezinye iivenkile zibalelwa phezulu njenge 41 grams ze-carbs kunye ne-18 amagremu eswekile. Yibani nge inyama edibeneyo, inyama yokutya, iqanda elibilisiweyo, okanye nayiphi na into enokuba nayo.
- Inkukhu engenakunqanda kunye nobhontshisi obuluhlaza . Le ngqungquthela inokufumaneka kwiPopeye's Chicken kunye neBiscuits kunye neKentucky Fried Chicken.
I nqanaba le sibini
Ukhetho lwesibini luya kubakho ukhetho oludweliswe ngasentla kunye neenqolowa ezipheleleyo okanye iinhlamvu eziphezulu-fiber, i-carb ephantsi, kwaye ungenzi iqondo lakho leshukela legazi liphakame kakhulu. Sonke sahluke. Kwabaninzi, iifoloji zengqolowa azikho okubi kakhulu.
Ukhetho lwesibini lunokuthi:
- Iibhontshisi (njengentla ngasentla) nge-tortilla yengqolowa okanye ezimbini . Ukuba ungayifumana indawo ene-tortillas, i-tortillas, loo nto inokukhetha ngakumbi.
- I-tacos edibeneyo kunye neetottilla zengqolowa . Musa ukuthoba iigobolla ze-tortilla. Iiprotheni ezintle zikhethiweyo ziza kubakho inkukhu okanye intlanzi.
- I sandwich eboyiweyo okanye ukugoqa . Ezinye iivenkile zokutya ezikhawulezayo zinikela ngokutya okutya okusanhlamvu okanye i-wraps kunye nezidlo ezigayiweyo. Ezi zokutya ziquka uMcdonald's, uBurger King, Arby's, Sonic, Jr., no-Chic-fil-A. Ukuba uzama ukunciphisa i-carbs starchy, susa isigamu se-bun uze udle isidlo njenges sandwich evulekile. Ezinye iindawo zikwazisa ukutya kwi-lettuce.
- Sandwich Pita . UJack ebhokisini uye wanikela ngenkuku ye fajita pita kunye nengqolowa yexesha elide, kwaye enye yintando yam. Kuphakamileyo kunento endiyifunayo ngamanqatha kunye ne-sodium, kodwa ingenziwa ngcono ngokuyalela ngaphandle kweeshizi. Ngokuqhelekileyo, le nto inama-326 khalori, i-10 gram yeenqatha, i-6 gram yeoli egcweleyo, i-987 milligram ye-sodium, i-35 grams ye-carbs, i-3 grams yeshukela kunye ne-23 gram yeprotheni. Hamba ngaphandle kweshizi, kunye ne-sandwich ingama-234 khalori, i-3 grams yeenqatha, i-gram ye-fat fat, i-842 milligram ye-sodium, i-34 grams ye-carbs, i-3 grams yeswekile kunye ne-17 gram yeprotheni.
Iinqununu Zesithathu
Ukuba awukwazi ukufumana isidlo esifanelekileyo kwiiklasi zokuqala ezimbini, kufuneka ubale ama-carbohydrates . Enye inketho yayiza kusebenzisa uluhlu lokutshintshiselana. Oku kufuna ukukhangela ulwazi olulululweyo. Jonga kwakhona ushukela kunye neekhalori uze uzame ukuzigcina ziphantsi kangako. Sebenzisana nomculi wezilwanyana ukufumanisa oko kusebenza kakuhle kuwe, ukuphathwa kwakho ngesifo sikashukela, kunye neenjongo zakho.