Chotsogolera ku Chakudya Chochepa Chokha cha Carb kuchokera ku "Maola Anai" kwa Odyera
Ndichifukwa chiyani ndimakonda zakudya zochepa zomwe zimadya zakudya zamasamba? Ambiri, anthu ambiri atha kuchepetsa kulemera kwa chakudya cha pang'onopang'ono. Palibe kuwerengera kwa kalori, ndipo mumatha kupeza chinyengo kamodzi pa sabata komwe mungadye pizza, ayisikiliki, chokoleti, chirichonse chomwe mukufuna! Zakudyazo ndizothandiza, inde, ndipo inde, masiku obwereza ndi abwino, koma pali zochepa. Pano pali zomwe muyenera kudziwa zokhudza Zakudya Zowonongeka kwa Carb kwa odyetsa.
Kodi zakudya zochepa zedizi ndi zotani?
Zakudya zochepa kwambiri za carb zinapezeka mwa kuyesa ndi kufufuza kwa Tim Ferriss ndipo zinafalitsidwa mu blog yake ndi m'buku lake The Four Hour Body. Amagwiritsidwa ntchito bwino ndi anthu ambiri kuti asatayike kwambiri. Malingana ndi umboni wochokera kwa anthu omwe adayesa kudya, zimakhala zabwino kwa anthu omwe ali ndi zolemetsa (30 kapena mapaundi) kuti ataya. Ngati muli ndi mapaundi oposa 5-10, zingakhale zovuta kwambiri, koma mumakhalanso ndi zotsatira zabwino.
Ngati mwapeza nkhaniyi, mwayi mukudziwa kale za zakudya za pang'onopang'ono kwambiri ndipo mukudzifunsa momwe zingagwiritsire ntchito zamasamba .
Onaninso: Lowani zakudya zamasamba pa Pinterest
Ngati mulibe maziko ochepa ochepa a carb pansi, muyenera kuwerenga bukuli kapena kufufuza zina kuti mupange mwatsatanetsatane, koma izi ndizofunika:
- Idyani magalamu 30 a mapuloteni mkati mwa mphindi 30 zodzuka. Zakudya zina ziyenera kukhala ndi makilogalamu 20 a mapuloteni pa chakudya.
- Imwani madzi ambiri tsiku lonse. Zoposa zomwe mukuganiza kuti muyenera. Zambiri zimatanthauza LOTS.
- Kamodzi pa sabata, tengerani tsiku kuti musadye zakudya zomwe mumadya. Izi zimatchedwa "kudya chinyengo tsiku" zimafunika .
- Idyani zakudya zokhazokha zosagwiritsidwa bwino kapena zosakanizidwa, kuphatikizapo mbewu zonse ( quinoa , balere, tirigu, mkate, mpunga, ufa, etc.), zowonjezera (mbatata, mbatata) komanso makamaka shuga. Pofuna kudya, zipatso zimatengedwa kuti ndi shuga ndipo sizingaloledwe. Mbewu siyensololedwa.
- Chakumwa chokhacho chimaloledwa ndi madzi, khofi wakuda ndi galasi limodzi la vinyo wofiira tsiku. Palibe madzi, madzi a masamba, mkaka, mkaka wopanda amondi.
- Nyama imaloledwa, koma anthu odyetsa zakudya amadya mazira, ndiwo zamasamba, nyemba ndi mtedza pa zakudya (kachigawo kakang'ono ka mtedza amaloledwa, koma kukhumudwa), pamodzi ndi pang'ono (condiments) (otentha msuzi, mafuta, vinyo wosasa, soya msuzi kapena tamari , zonunkhira, ndi zina zotero). Zakudya za mkaka sizimaloledwa pang'onopang'ono zakudya za carb.
- Yesetsani kudyetsa mapuloteni (omwe akudya zakudya kuti adye zakudya izi, amatanthauza mazira), nyemba ndi ndiwo zamasamba pa chakudya chilichonse.
- Ndizovuta kwambiri! Zakudyazi zimakupatsani inu kudya monga momwe mumafunira zakudya zomwe mumaloledwa, malinga ndi nthawi yomwe mukuliganizira. Palibe kuwerengera kalori kapena kuwerengera mafuta.
Onaninso: Kudyetsa malingaliro kwa anthu odyetsa zakudya pa zakudya zapang'onopang'ono
Kodi anthu odya zamasamba angadye kulemera pang'onopang'ono?
Poganiza kuti uli ndi zolemetsa zowonongeka ndikutsatira malamulo odyera, muyenera kupeza zotsatira zomwezo pa chakudya monga wina aliyense. Ziweto zimatha kuyesetsa kutsatira mapuloteni a zakudya popanda kudya mazira (ngakhale kuti sizikutanthauza kuti ziwindi sizipeza mapuloteni okwanira, komabe zakudya zochepa zowonjezera zakudya zimadya chakudya chokwanira kuposa tsiku lililonse maziko).
Anthu ambiri akhala ndi zovuta kwambiri kulemera kwa pang'onopang'ono, komanso ngati zamasamba, kupambana kwanu sikuyenera kukhala kosiyana ngati mukutsatira malamulo mosamala. Anthu ambiri amawerengeka pozungulira miyezi iwiri yoyambirira pa zakudya, ndipo anthu ambiri amavomereza ngakhale kuwonongeka kwakukulu malinga ndi kuchuluka kwa zomwe akufunikira kutaya. Mpaka pa mapaundi anai kapena asanu pa sabata sizolowereka.
Onaninso: Pang'onopang'ono kondomeko kazitsamba ka zakudya zamasamba
Kodi ndingadye ...?
Zakudya zambiri zamasamba ndi zamasamba monga mpunga, quinoa , mkaka wa soya komanso zipatso zatsopano zimaletsedwa kudya zakudya zochepa pang'onopang'ono, choncho "malamulo" amatha kuwoneka ngati ofanana ndi nthawi zina.
Pali mafunso ambiri okhudzana ndi zakudya zomwe zimayamba ndi "Kodi ndingadye ...?". Kawirikawiri yankho lake ndilo ayi, koma ndiyankha mafunso ena omwe anthu ambiri amatha kudya komanso sangathe kudya pang'onopang'ono zakudya zamagazi.
Onaninso: Pang'onopang'ono kondomeko kazitsamba ka zakudya zamasamba
Tofu: Pali zotsutsana zokhudzana ndi zakudya za toba. Chigwirizano ndi inde, ndibwino kuti mudye tofu, koma penyani kukula kwa gawo. Tofu amapangidwa kuchokera ku nyemba, koma ndi chakudya chokonzedweratu, ndi kudya zakudya zosagwiritsidwa ntchito kapena zosakanizidwa pang'ono ndizobwino pa zakudya zochepa. Tofu ndi wabwino kwambiri chifukwa ali ndi mapuloteni ndipo angakuthandizeni kukwaniritsa mapuloteni anu pa zakudya. Ngati simukudziwa kuti mukugwiritsa ntchito tofu pang'onopang'ono zakudya za carb, kodi munayamba mwapeza hemp tofu ? Zimapangidwa kwathunthu ku nthanga zam'mimba ndipo zimakhala ndi mapuloteni. Kuwombera tofu, kapena "hempfu" ndi njira yabwino kwa aliyense amene amapewa soy kapena osamala za tofu pamene akudya kanyumba kazengereza.
Tempeh: Yankho la tempeh ndilofanana ndi tofu. Kawirikawiri, ziyenera kukhala zabwino koma zimamatira kudya tofu kapena tempeh kamodzi patsiku kapena ngakhale pang'ono. Chofunika kwambiri kuganizira mazira ndi nyemba chifukwa chakudya chophweka ndi zakudya zophweka zimalimbikitsidwa.
Edamame: Inde. Edamame sayenera kukhala gwero lanu lalikulu la mapuloteni kapena nyemba, koma ikhoza kuphatikizidwa ngati gawo la chakudya chanu chodyera. Khalani ndi dadamame ngati chotupitsa ngati mukufunikira, kapena yonjezerani edamamu ku saladi yanu kapena mbale yosakaniza masamba kuti mupange mapuloteni ena.
Miso: Inde. Ndipotu, zakudya zonse zofukiza, monga kimchi ndi sauerkraut zimalimbikitsidwa kudya zakudya zochepa.
Mapuloteni ufa: Mwachidziwitso, muyenera kudya zakudya zonse, zomwe zimagwiritsidwa ntchito pang'ono. Mapuloteni ambiri amapangidwa kwambiri ndipo ambiri ali ndi shuga. Mankhwala othandiza a whey (werengani chizindikiro kuti muwone zomwe zili mmenemo) ndipo mapuloteni a 100% ndi okhawo omwe angathe kupatulapo, koma ndibwino kuti muziwagwiritsa ntchito pokhapokha ndipo akukhumudwa. Zowonjezera zowonjezera zomwe mulibe shuga, mpunga kapena tirigu ndi zabwino, koma werengani chizindikirocho mosamala kwambiri!
Chakudya Chamtundu: Monga momwe ndikudziwira, Tim Ferriss mwiniwake sadayankhepo za yisiti kapena ayi. Komabe, podziwa zomwe timachita pang'onopang'ono, timayankha yankho lolondola. Chakudya chamadzulo chili ndi shuga pang'ono, kamakhala ndi mapuloteni ambiri okhutira ndi makapu. Choncho, ziyenera kukhala bwino kuti mukhale ndi zakudya zochepa pang'onopang'ono. Komabe, podziwa "kusunga malamulo osavuta" osagwiritsidwa ntchito, ndibwino kuti tigwiritse ntchito pang'onopang'ono .
Zosakaniza nyama: Pamene anthu ena akudya zakudya zowonongeka, amaphatikizapo nyama m'malo mwawo , amasungunuka kwambiri ndipo ali ndi tirigu. Zosakaniza nyama zonse ziyenera kupeĊµa pang'onopang'ono zakudya zamagazi.
Onaninso: Pang'onopang'ono kondomeko kazitsamba ka zakudya zamasamba
Ndiye, kodi anthu odya zamasamba amadya chiyani pang'onopang'ono zakudya za carb?
Pali zochepa za zakudya kwa onse odyetsa zakudya ndi odyetsa nyama pa zakudya zochepa. Zimalimbikitsidwa kuti mupeze zakudya zosavuta zomwe mumakonda, ndi kumamatira.
Malingana ngati mutadya mazira, mumatha kutsatira chakudya chochepa chokha. Tim Ferriss, mlembi wa The Four Hour Body kwenikweni amalimbikitsa kadzutsa zakudya za mazira ndi nyemba zakuda ndi sipinachi ndi salsa kapena msuzi wotentha kuti azisangalala.
Nyemba ndi gawo lalikulu la zakudya, zomwe zimakhala zabwino kwa anthu odya zamasamba. Kotero inu, abwenzi anga odyera pang'onopang'ono, mukudya mazira ambiri ndi nyemba, komanso masamba. Kwenikweni, kusiyanitsa kokha pakati pa zakudya zochepa zamasamba ndi chakudya chochepa pang'onopang'ono ndi nyama. Izi zikutanthauza kuti anthu amene amadya nyama pang'onopang'ono zakudya zamagazi azidya mazira komanso nyemba.
Onaninso: Pang'onopang'ono kondomeko kazitsamba ka zakudya zamasamba
Mudzadyetsa mazira, nyemba, mphodza, pang'ono hummus, mtundu uliwonse wa masamba, msuzi wa lentilo, saladi wobiriwira, chili, nyemba, nyemba, nyemba, nyemba, nyemba, salsa, ndipo, ngati simunazindikire, mazira ambiri ndi nyemba.
Pano pali zakudya zochepa zowonjezera chakudya ndi chakudya cha odyetsa zakudya zomwe zimadya pang'onopang'ono:
Chakudya cham'mawa
- Mazira ndi nyemba zakuda, salsa, sipinachi kapena guacamole . Dzira limodzi losiyana ndi mazira azungu kapena mazira azungu azitchulidwa.
- Chifukwa mukufunikira kupeza makilogalamu 30 a mapuloteni choyamba m'mawa, mazira amalimbikitsa kwambiri chakudya cham'mawa. Mapuloteni akugwedezeka ndi mapuloteni amaletsedwa ndipo nthawi zambiri amakhala ndi shuga, omwe saloledwa (mukhoza kuyesa puloteni yakuda nthawi ndi nthawi, koma sizomwe zimakhala zokoma m'madzi ozizira!).
Chakudya kapena Chakudya Chamadzulo:
- Nyemba: Chimanga chophika , nyemba, nyemba, saladi
- Mphuno: Msuzi wa Lentil , mphodza kapena zophika
- Sipinachi saladi (yikani nyemba kapena nyemba zowonjezera kuonjezera mapuloteni ena)
- "Bursto" kapena saladi yachabechabe yopanda chipolopolo kuchokera ku Qdoba, Chipotle kapena malo ena odyera odyera a Mexican ndi letesi, nyemba zina, salsa ndi guacamole (palibe tchizi kapena zonona).
- Chifukwa cha mapuloteni apamwamba a zakudya izi, ndi bwino kuwonjezera dzira lina ku chakudya chamadzulo kapena chakudya chamadzulo
- Indian masamba curry
Zosakaniza:
- Kutsekemera kumakhumudwitsidwa, koma nthawi zonse mumatha kudya kapena zakudya zina zomwe mumaloledwa
- Masamba omwe ali ndi hummus
- Makapu akale
- Mchere wochepa (osachepera 1/4 chikho) kapena mbewu (Ndimakonda shuga za mbewu za dzungu)
- Nkhuku zokazinga
Kodi muli ndi maphikidwe aliwonse a zamasamba omwe amadya zakudya za pang'onopang'ono?
Ine ndithudi ndikutero! Mmodzi mwa maphikidwe awa ndi 100% ovomerezeka ndi zakudya zopepuka za carb ndipo amavomereza 100% zamasamba. Mwinanso mutha kuyang'ana bwalo langa laling'ono lakale la Pinterest pano.
Zowonjezera Zowonjezera Chakudya Chakudya Chakudya Chakudya Chakudya cha Carb
Zosakaniza:
- Nkhuku Zophikidwa ndi Ovini ( Chokudya Chokwera Kwambiri)
- Vhamba Yakuda Kale Chips
- Black Bean Hummus
Chakudya kapena chakudya:
- Indian Chole (Zakudya Zokometsera Zokometsera M'matumbo a Tomato)
- Vegan Kale ndi Basil Pesto
- Mwamsanga ndi Osavuta Chickpea Curry
- Black Soybean Salsa
- Mphuzi Yambiri Yagawanika
- Chana Masala ndi sipinachi
- Indian Lentil Sambar
- Msuzi wa White Bean ndi Zitsamba Zatsopano
- Odyera Amanga ndi Nyemba
Zamasamba:
- Puree ya Cashw ndi Sipinachi
- Indian Palak Matar Chinsinsi (Sipinachi yowonongeka)
Msuzi ndi maphikidwe a chilipi:
- Nyemba zoyera zamasamba Chili Recipe
- Chimanga Chobiriwira Chobiriwira Chili Chili Recipe
- Msuzi Wambiri Wopatsa Kabichi
- Msuzi Wambiri Wamasamba Othandizira (Zithunzi)
- Pepala Yopatulidwa Pea Dal
- Msuzi Wamphongo Wofiirira Wosamba
Onaninso: Zowonjezera zowonjezera chakudya cha odyera zakudya za pang'onopang'ono
Kuti mumve zambiri za zakudya zochepa pang'onopang'ono, werengani buku la Four Hour Body, ndi Tim Ferriss.