Kodi 0 Carbohydrate Diet ndi Chiyani Imachitidwa? Mndandanda wa Zakudya Zakudya

Zakudya zama carb izi ndi mtundu wapamwamba kwambiri wazakudya zotsika zama carb. Ndi pulogalamu yazakudya momwe zakudya zokhala ndi ma carbohydrate zimadulidwa. Amadziwikanso ngati zakudya zopanda carb kapena zakudya zopanda carb. Zakudya izi zimagwiritsidwa ntchito kuchepetsa thupi kapena kusamalira zinthu zina zaumoyo.

Cholinga chachikulu cha zakudyazi ndikuwonjezera kuwotcha kwamafuta pochotsa magwero amafuta m'thupi. Sitikulimbikitsidwa kuti tigwiritse ntchito kwa nthawi yayitali chifukwa ma carbohydrate ndi magwero ofunikira amphamvu m'thupi.

Ndiye, kodi zakudya zama carbohydrate 0 ndizabwino? Kodi muyenera kusankha zakudya kuti muchepetse thupi? Sankhani nokha powerenga nkhani yathu. Izi ndi zomwe muyenera kudziwa pazakudya za 0 carbohydrate…

Kodi 0 Carbohydrate Diet ndi chiyani?

Chakudya cha 0 carbohydrate ndi chakudya chomwe cholinga chake ndi kuchepetsa kudya kwamafuta mpaka ziro. Popeza ma carbohydrate ndiye gwero lofunikira kwambiri lamphamvu la thupi muzakudya zabwinobwino, muzakudya zamtundu uwu, mphamvu yofunikira imayesedwa kuti ipezeke kuchokera kumafuta ndi mapuloteni.

Zakudya za 0-carb nthawi zambiri zimagwiritsidwa ntchito kuti muchepetse thupi, kuwonjezera mphamvu, kuchepetsa shuga m'magazi kapena kukonza mavuto ena azaumoyo. Komabe, zakudya zamtundu uwu ndizovuta kukhazikitsa kwa nthawi yayitali ndipo zimakhala ndi zoopsa zina zaumoyo.

Kodi Zakudya 0 Za Carbohydrate Zimakupangitsani Kuwonda?

0 zakudya zama carbohydrate zimakuthandizani kuti muchepetse thupi. Popeza ma carbohydrate amagwiritsa ntchito shuga wosungidwa m'thupi ngati gwero lamphamvu, kuchepetsa kapena kuchepetsatu kudya kwamafuta kumapangitsa kuti thupi ligwiritse ntchito malo osungira mafuta ngati mphamvu ndikuchepetsa thupi. Cholinga cha zakudyazi ndikufulumizitsa kuwonda komanso kuwotcha mafuta pothandiza thupi kupeza mphamvu kuchokera m'masitolo ogulitsa mafuta.

Momwe Mungadyere Zakudya za 0 Carbohydrate?

Kuti mugwiritse ntchito zakudyazi, zotsatirazi ziyenera kutsatiridwa:

1. Khalani kutali ndi zakudya zama carbohydrate: Mukamatsatira zakudya zama carbohydrate, muyenera kuchotsa zakudya zonse zama carbohydrate m'moyo wanu. Musamadye zakudya zomwe zili ndi chakudya monga ufa woyera, shuga, mpunga ndi mbatata.
2. Sankhani mafuta abwino: Muyenera kusankha mafuta athanzi muzakudya izi. mafutaMukhoza kugwiritsa ntchito mafuta monga , mafuta a avocado, mafuta a kokonati.
3. Yang'anani momwe mumadya mapuloteni: Kudya kwa mapuloteni kumakhala ndi gawo lofunikira pazakudya zama carbohydrate 0. Muyenera kupeza zomanga thupi zokwanira, koma mochulukira. PiscesMuyenera kutembenukira ku zakudya zomanga thupi monga nyama monga nkhuku, Turkey, mazira, yoghuti ndi tchizi.
4. Idyani masamba ambiri: Popeza muyenera kuletsa magwero amafuta, masamba amatenga gawo lofunikira. Mutha kudya masamba monga masamba obiriwira, broccoli ndi kabichi.
5. Samalani pakugwiritsa ntchito madzi: Kumwa madzi ndi gawo lofunikira pazakudya zilizonse. Muyenera kusamala kumwa madzi okwanira tsiku lililonse.
6. Idyani zakudya zopatsa thanzi: Mukamatsatira zakudya zama carbohydrate, ndikofunikira kudya zakudya moyenera. Muyenera kudya mafuta oyenera, mapuloteni ndi ndiwo zamasamba moyenera, malingana ndi kuchuluka kwa mphamvu zomwe mukufunikira.

0 Mndandanda Wazakudya Zazakudya za Carbohydrate

Mutha kutenga mndandanda wotsatirawu ngati chitsanzo pazakudya zama carbohydrate 0:

kadzutsa

• 3 magawo a tomato
• 2 magawo a nkhaka
• 2 magawo a ham kapena Turkey yosuta
• 1 mazira owiritsa

zokhwasula-khwasula

• 10 ma amondi kapena walnuts

Chakudya chamadzulo

• 1 chikho cha steak yowotcha kapena yophika
• Saladi yobiriwira (ndi masamba monga letesi, arugula, katsabola)

zokhwasula-khwasula

• 1 chikho cha yoghurt (wopanda shuga komanso wopanda ma carbohydrate)

Chakudya chamadzulo

• 1 chikho chowotcha nkhuku kapena nsomba
• Broccoli wotentha kapena masamba osakaniza pambali

zokhwasula-khwasula

• 1 zipatso zotsika kwambiri monga apulo kapena sitiroberi

osati: Izi ndi mndandanda chabe. Mukhoza kusintha mndandanda malinga ndi zosowa zanu. Kugwiritsa ntchito madzi ndikofunikira kwambiri kuti muthandizire zakudya izi, choncho onetsetsani kuti mumamwa madzi ambiri.

Zomwe Muyenera Kudya Pazakudya za 0 Carbohydrate?

Zakudya za 0-carb zimalimbikitsa thupi kugwiritsa ntchito mafuta m'malo mwa chakudya chamafuta monga gwero lamphamvu. Zakudya zotsatirazi zitha kudyedwa mukatsatira zakudya izi:

1. Mafuta: Mafuta athanzi monga mafuta a azitona, mafuta a kokonati, mafuta a avocado ...
2. Nyama ndi nsomba: Mapuloteni monga nkhuku, Turkey, ng'ombe ndi nkhumba akhoza kudyedwa. Nsomba ndi gwero labwino la zomanga thupi.
3. Zam'nyanja: nkhanu, shrimp, oyisitara Zakudya zam'nyanja zomwe zimatha kudyedwa.
4. Dzira: Mazira ndi chakudya chomwe chimadyedwa kwambiri muzakudya zokhala ndi ma carb ochepa.
5. Masamba: masamba obiriwiraZakudya zamasamba zotsika kwambiri monga broccoli, zukini, ndi zina zotere zimatha kudyedwa.
6. Zamkaka: Zakudya zamkaka zokhala ndi mafuta ambiri monga yoghuti yamafuta ambiri, tchizi cha kirimu, ndi cheddar tchizi zimatha kudyedwa.
7. Mbewu zamafuta: Mbewu zamafuta monga amondi, walnuts, hazelnuts ndi mbewu zimatha kudyedwa.
8. Zonunkhira: Zonunkhira monga mchere, tsabola wakuda, thyme ndi chitowe zimawonjezera kukoma kwa mbale.

Zomwe Simuyenera Kudya Pazakudya za 0 Carbohydrate?

Zakudya zotsatirazi sizimadyedwa pazakudya za 0 carbohydrate:

• Nkhumba ndi zinthu zophika buledi: Zakudya monga mkate, pasitala, mpunga, bulgur, keke, makeke.
• Zakudya zotsekemera: Maswiti, maswiti, chokoleti, ayisikilimu, zakumwa zotsekemera ...
• Masamba okhuthala: Zamasamba zokhuthala monga mbatata, chimanga ndi nandolo ziyenera kudyedwa pang'ono.
• Zipatso: Zipatso zakupsa nthawi zambiri zimakhala ndi chakudya chambiri, choncho ndi bwino kuzidya pang'ono kapena ayi.
• kugunda: Mbeu monga mphodza, nandolo ndi nyemba zili ndi chakudya chambiri.
• mkaka wotsekemera: Zakudya monga yoghuti ndi tchizi chotsekemera chokhala ndi shuga wowonjezera siziyenera kudyedwa.
• msuzi: Misuzi, ketchup, ndi maswiti opangidwa kale alinso ndi chakudya chambiri.

Ubwino wa 0 Carb Diet

Zakudya za 0-carb ndi chakudya chomwe ma carbohydrate amakhala oletsedwa kwathunthu. Chimodzi mwa zolinga zazikulu za anthu omwe amatsatira zakudya izi ndi kuchepetsa thupi. Komabe, sizingakhale zolondola kunena kuti zakudya izi ndizopindulitsa. Chifukwa chakuti ma carbohydrate, omwe ndi magwero amphamvu a thupi lathu, ndi ofunika kwambiri pa thanzi lathu. 

Zakudya zopatsa mphamvu zimakhala ndi ntchito zambiri zofunika. Zakudya zopatsa mphamvu zimapatsa mphamvu, zimathandizira kuti ubongo uzigwira ntchito, ndi gwero la fiber, zimalimbitsa chitetezo cha mthupi, komanso zimathandizira kukula kwa minofu. Pazifukwa izi, zakudya za zero-carb zitha kukhala zowononga thanzi pakapita nthawi.

0 Zakudya Zam'madzi Zowopsa

Titha kutchula zoopsa zazakudya izi motere:

1. Kusowa mphamvu: chakudya Ndilo gwero lalikulu lamphamvu la thupi. Kudya kwambiri kwa ma carbohydrate kumachepetsa chuma cha thupi kuti likwaniritse zosowa zake zamphamvu. Zotsatira zake, pali kusowa kwa mphamvu ndi zovuta pazochitika za tsiku ndi tsiku.
2. Kutaya minofu: Thupi limakonda kuwotcha mafuta m'malo mwa ma carbohydrate kuti likwaniritse zosowa zake zamphamvu. Komabe, kudya kwa zero kwanthawi yayitali kumatha kubweretsa kugunda kwa minofu ndi kutayika kwa minofu. Izi ndizovuta panthawi ya kuwonda.
3. Kuperewera kwa michere: Zakudya zama carbohydrate ndi gwero la fiber, mavitamini ndi mchere. Kudya kwa ma carbohydrate a zero kumapangitsa kuti thupi lisatengenso michereyi ndipo kungayambitse kuchepa kwa michere.
4. Zotsatira za Metabolic: Kuchepetsa kudya kwa ma carbohydrate kumabweretsa mkhalidwe m'thupi wotchedwa ketosis. Ketosis ndi njira yomwe thupi limasinthira mafuta kukhala mphamvu. Ketosis yayitali imatha kusokoneza kuchuluka kwa acid-base m'thupi ndikuyambitsa mavuto a impso.
5. Zotsatira za Psychological: Zakudya za zero-carb zitha kupangitsa anthu ena kukhala ndi mphamvu zochepa, kukwiya, kusakhazikika, komanso kukhumudwa Zitha kuyambitsa zotsatira zamalingaliro monga:

Kodi ndizotheka kutsatira 0 Carbohydrate Diet?

Chifukwa cha zovulaza zomwe zatchulidwa pamwambapa, zakudya za zero za carbohydrate ndi mtundu wa zakudya zomwe siziyenera kukondedwa chifukwa zingayambitse matenda pakapita nthawi. Zakudya zotsika kwambiri za carb sizokhazikika, ndipo kuchotseratu chakudya cham'mimba sikuli bwino kuti mukhale ndi thanzi labwino pakapita nthawi.

Pulogalamu yazakudya zozikidwa pazakudya zopatsa thanzi komanso zosiyanasiyana zimapereka zotsatira zabwino.

Gwero: 1, 2, 3, 4