Chii chinonzi 0 Carbohydrate Diet uye Inoitwa Sei? Sample Diet List

Iyo carb yekudya ndiyo yakawedzera vhezheni yeyakaderera carb kudya. Icho chirongwa chekudya kwekudya umo chikafu chine makabhohaidhiretsi zvakachekwa zvachose. Iyo inozivikanwa zvakare seye-isina-carb yekudya kana isina-carb yekudya. Ichi chikafu chinoshandiswa kuderedza uremu kana kubata mamwe mamiriro ehutano.

Chinangwa chikuru chekudya uku ndechekuwedzera kupisa kwemafuta nekubvisa macarbohydrates ari mumuviri. Kazhinji hazvikurudzirwe kushandiswa kwenguva refu nekuti makabhohaidhiretsi ndiwo akakosha ekupa simba kumuviri.

Saka, chikafu che 0 carbohydrate chine hutano here? Unofanira kusarudza kudya uku kuderedza uremu? Zvisarudzire iwe nekuverenga chinyorwa chedu. Hezvino izvo zvaunoda kuziva nezve 0 carbohydrate kudya…

Chii chinonzi 0 Carbohydrate Diet?

Iyo 0 carbohydrate chikafu chikafu chine chinangwa chekudzikisa macarbohydrate kusvika zero. Sezvo makabhohaidhiretsi ari iwo akanyanya kukosha sosi yesimba kumuviri mukudya kwakajairwa, mumhando iyi yekudya simba rinodiwa rinoedzwa kuti rizadziswe kubva kumafuta nemapuroteni.

Iyo 0-carb yekudya inowanzoitwa kuderedza uremu, kuwedzera simba mazinga, kuenzanisa shuga yeropa kana kugadzirisa mamwe matambudziko ehutano. Zvisinei, rudzi urwu rwekudya rwakaoma kushandisa kwenguva refu uye runotakura dzimwe njodzi dzehutano.

Ko 0 Carbohydrate Diet Inoita Kuti Uderedze Huremu?

0 carbohydrate kudya zvechokwadi kunobatsira iwe kuderedza uremu. Sezvo makabhohaidhiretsi anoshandisa glucose yakachengetwa mumuviri sesosi yesimba, kudzikisira kana kucheka zvachose kushandiswa kwemacarbohydrate kunobvumira muviri kushandisa zvitoro zvemafuta sesimba uye kuderedza uremu. Chinangwa chekudya uku kukurumidza kuderedza uremu uye kupisa mafuta nekuita kuti muviri uwane simba kubva muzvitoro zvemafuta.

Nzira yekuita sei 0 Carbohydrate Diet?

Kuti uite chikafu ichi, matanho anotevera anofanira kuteverwa:

1. Ramba kure nezvikafu zvecarbohydrate: Paunenge uchitevera iyo 0 carbohydrate chikafu, iwe unofanirwa kubvisa ese macarbohydrate chikafu kubva muhupenyu hwako. Haufanire kudya chikafu chine makabhohaidhiretsi senge hupfu chena, shuga, mupunga uye mbatatisi.
2. Sarudza mafuta ane hutano: Iwe unofanirwa kusarudza mafuta ane hutano mukudya uku. namafutaIwe unogona kushandisa mafuta akadai se, avocado mafuta, kokonati mafuta.
3. Tarisa mapuroteni ako ekudya: Kushandiswa kweprotein kune nzvimbo yakakosha mune 0 carbohydrate kudya. Iwe unofanirwa kuwana mapuroteni akakwana, asi kwete yakawandisa. PiscesUnofanira kutendeukira kumapuroteni akaita senyama sehuku, turkey, mazai, yoghuti uye chizi.
4. Idya miriwo yakawanda: Sezvo iwe uchifanira kudzora makhahydrates masosi, miriwo inoita basa rakakosha. Unogona kudya miriwo yakaita semuriwo wegirinhi, broccoli uye makabheji.
5. Ngwarira kushandiswa kwemvura: Kushandiswa kwemvura chikamu chakakosha chekudya kupi zvako. Unofanira kungwarira kunwa mvura yakakwana zuva nezuva.
6. Idya zvine mwero uye zvine mwero kudya: Paunenge uchitevera kudya kwemakhahydrates, zvakakosha kudya zvokudya zvine mwero. Iwe unofanirwa kudya huwandu hwakakodzera hwemafuta, mapuroteni nemiriwo nenzira yakaenzana, zvichienderana nehuwandu hwesimba raunoda.

0 Carbohydrate Diet List

Iwe unogona kutora inotevera runyorwa semuenzaniso weiyo 0 carbohydrate chikafu:

chisvusvuro

• 3 zvimedu zvematomatisi
• 2 zvimedu zvegaka
• 2 zvimedu ham kana kusvuta turkey
• 1 zai rakabikwa

snack

• 10 maarmonds kana walnuts

Kwekudya kwemasikati

• 1 kushumira ye steak yakagochwa kana yakabikwa
• Side green salad (nemiriwo yakadai se lettuce, arugula, dill)

snack

• 1 kushumira yeyoga (isina zvinotapira uye isina carbohydrate)

Kudya kwemanheru

• Huku yakakangwa kana hove 1
• Steamed broccoli kana miriwo yakasanganiswa padivi

snack

• 1 yakaderera-carb michero yakadai seapuro kana sitirobheri

kwete: Iyi ingori rondedzero yemuenzaniso. Iwe unogona kuita shanduko kune rondedzero zvinoenderana nezvaunoda iwe. Kushandiswa kwemvura kunokosha zvikuru kutsigira kudya uku, saka iva nechokwadi chekunwa mvura yakawanda.

Chii Chaunofanira Kudya pane 0 Carbohydrate Diet?

Kudya kwe0-carb kunokurudzira muviri kushandisa mafuta panzvimbo yemakhahydrates sechinhu chinopa simba. Zvikafu zvinotevera zvinogona kudyiwa uchitevera chikafu ichi:

1. Mafuta: Mafuta ane hutano akadai semafuta emuorivhi, kokonati mafuta, avocado mafuta…
2. Nyama nehove: Mapuroteni akadai sehuku, turkey, nyama yemombe uye nguruve anogona kudyiwa. Hove inewo mapuroteni ane utano.
3. Zvigadzirwa zvegungwa: gakanje, shrimp, oyster Zvokudya zvegungwa zvakadai zvinogona kudyiwa.
4. Zai: Mazai chikafu chinowanzo dyiwa mukudya kwakaderera-carb.
5. Vegetables: miriwo yemashizha yakasvibiriraMiti yakaderera-carbohydrate yakadai se broccoli, zucchini, nezvimwewo inogona kudyiwa.
6. Zvigadzirwa zvemukaka: Zvigadzirwa zvemukaka zvine mafuta akazara akadai semafuta akazara yoghurt, cream cheese, uye cheddar cheese zvinogona kudyiwa.
7. Mbeu dzine mafuta: Mbeu dzine mafuta dzakadai semaarumondi, walnuts, hazelnuts uye mhodzi dzinogona kudyiwa.
8. Zvinonhuwirira: Zvinonhuwirira zvakaita semunyu, mhiripiri nhema, thyme uye kumini zvinowedzera kunaka mundiro.

Chii Chausingafaniri Kudya pane 0 Carbohydrate Diet?

Zvikafu zvinotevera hazvipedzwe pane 0 carbohydrate chikafu:

• Zviyo uye zvigadzirwa zvekubheka: Zvokudya zvakaita sechingwa, pasta, mupunga, bulgur, keke, keke.
• Zvikafu zvine shuga: Maswiti, masiwiti, chokoreti, ice cream, zvinwiwa zvine shuga…
• Miriwo ine sitachi: Miriwo ine sitachi yakadai sembatatisi, chibage nepizi inofanira kudyiwa zvishoma.
• Zvibereko: Zvibereko zvakaibva kazhinji zvine macarbohydrates akakwira, saka zviri nani kuzvishandisa muhuwandu hushoma kana kusatombozvidya.
• muriwo: Malegumes akadai senyemba, pizi nebhinzi ane macarbohydrates akawanda.
• zvigadzirwa zvemukaka zvinotapira: Zvokudya zvakaita seyogati uye chizi chinotapira zvine shuga yakawedzerwa hazvifanirwe kudyiwa.
• michero: Soso, ketchup, uye masosi ane masiwiti akawedzerwa anewo makabhohaidhiretsi akawanda.

Mabhenefiti e0 Carb Diet

A 0-carb yekudya kudya uko macarbohydrates anenge akadzivirirwa zvachose. Chimwe chezvinangwa zvikuru zvevanhu vanotevera kudya uku ndiko kuderedza uremu. Zvisinei, zvingasava zvakarurama kutaura kuti kudya uku kunobatsira. Nokuti makabhohaidhiretsi, ayo ari manyuko esimba emuviri wedu, anokosha zvikuru nokuda kwoutano hwedu. 

Makabhohaidhiretsi ane mabasa akawanda anokosha. Makabhohaidhiretsi anopa simba, anovandudza mashandiro ehuropi, ndiwo sosi yefayibha, anosimbisa immune system, uye anobatsira kukura kwemhasuru. Nezvikonzero izvi, zero-carb yekudya inogona kukanganisa hutano mukufamba kwenguva.

0 Carbohydrate Diet Inokuvadza

Tinogona kunyora njodzi dzehutano hwekudya uku sezvinotevera:

1. Kushaya simba: makabhohaidhiretsi Ndiwo tsime guru remuviri. Zero carbohydrate yekudya inoganhura zviwanikwa zvemuviri kuzadzisa zvido zvesimba rawo. Somugumisiro, pane kushayikwa kwesimba uye matambudziko mumabasa ezuva nezuva.
2. Kurasikirwa netsandanyama: Muviri unofarira kupisa mafuta pachinzvimbo chemakabhohaidhiretsi kuti uwane simba rawo. Nekudaro, yenguva refu zero carbohydrate kudya kunogona kutungamirira mukurwiswa kwemhasuru uye kurasikirwa kwemhasuru. Iyi ndiyo mamiriro asina kunaka panguva yekurasikirwa nekurema.
3. Kushaikwa kwekudya kunovaka muviri: Makabhohaidhiretsi zvakare sosi yefiber, mavhitaminzi nemamineral. Zero carbohydrate yekudya inodzivirira muviri kuti usatore izvi zvinovaka muviri zvakare uye zvinogona kukonzera kushomeka kwekudya.
4. Metabolic effects: Kuderedza kudya kwemakhahydrates kunotungamirira kune imwe nzvimbo mumuviri inonzi ketosis. Ketosis inzira iyo muviri unoshandura mafuta kuita simba. Yenguva refu ketosis inogona kukanganisa acid-base chiyero mumuviri uye kutungamirira kumatambudziko eitsvo.
5. Psychological effects: Kudya zero-carb kunogona kuita kuti vamwe vanhu vanzwe kushomeka kwesimba, kusagadzikana, kusagadzikana, uye. kusuruvara Inogona kukonzera psychology mhedzisiro senge:

Zvinoita here kutevera 0 Carbohydrate Diet?

Nekuda kwezvinokuvadza zvakanyorwa pamusoro, zero carbohydrate yekudya imhando yekudya isingafanirwe kusarudzwa sezvo inogona kukonzera matambudziko ehutano munguva refu. Zvokudya zvakaderera-carb hazvina kugadzikana, uye kubvisa makhahydrates zvachose hakuna kunaka kwekuchengetedza kudya kwakakwana munguva refu.

Chirongwa chekudya chinovaka muviri chakavakirwa pamisimboti yakaenzana uye yakasiyana-siyana yekudya kunopa mhedzisiro ine hutano.

Kwakabva: 1, 2, 3, 4