Slow Carb Diet kune Vekudya

Sei ndichida zvishoma nezvishoma kudya kwecarb kune vekudya? Vakawanda, vanhu vazhinji vakabudirira kushayiwa uremu pazvishoma zvishoma zvekudya. Hapana chekori kuverenga, uye iwe unowana zuva rebiripi kamwe kamwe pavhiki apo iwe unogona kudya pizza, ice cream, chokoti, chero chaunoda! Zvokudya zvinoshanda, hongu, uye hongu, mazuva okubiridzira akanaka, asi pane zvimwe zvisingakwanisi. Hezvino izvo zvaunoda kuziva pamusoro peSlow Carb Diet yezvokudya.

Ndeipi iyo inononoka kudya kwekarbhi?

Zvishoma nezvishoma kudya kwecarb kwakawanikwa kuburikidza nekuedzwa kwakawanda nekutsvakurudza naTim Ferriss uye yakabudiswa mubhuku rake uye mubhuku rake, The Four Hour Body. Yakave yakashandiswa zvakanaka nevanhu vazhinji kuti varasikirwa nehuwandu hunorema. Kubva pane uchapupu hwehutachiona hunobva kune vanhu vakaedza kudya, zvinoshanda zvakanaka kune avo vane uremu hwakawanda (30 kana kupfuura mapaundi) kuti varasikirwa. Kana uine 5-10 mapaundi okurema, zvinogona kunge zvakaoma zvikuru, asi iwe unogonawo kuva nemigumisiro yakanaka.

Kana iwe wawana nyaya iyi, mikana yave watoziva zvose nezvekudya zvishoma kwecarb uye inonyanya kushamisika kuti ichashanda sei kune zvinomera .

Onawo: Slow carb vegetarian pane Pinterest

Kana iwe usati uine zvinhu zvishoma zvishoma zvishoma zvemarasi, iwe unofanirwa kuverenga bhuku kana kutarisa zvimwe zvidzidzo zvekuwedzera zvakaparidzirwa, zvisinei, hezvino zvidzidzo:

1. Idya 30 gramu eprotini mukati memaminitsi makumi matatu ekumuka. Zvimwe zvikafu zvinofanira kunge zvine ma gramu makumi maviri emapurotini pazvokudya.

1. Inwa mvura zhinji mukati mezuva. Kupfuura iwe unofunga kuti iwe unofanirwa. Lots rinoreva LOTS.
2. Kamwe kamwe pavhiki, tora zuva kubva pane kudya uye udye chero chaunoda. Izvi zvinonzi "kudya cheat zuva" zvinodiwa .
3. Idya zvisingagadziriswa kana kuti zvishoma nezvishoma zvinoshandiswa zvekudya zvizere, zvisingaverengi mbeu dzose ( quinoa , bhari, gorosi, chingwa, rizi, upfu, etc.), nyota (mbatata, mbatata) uye kunyanya shuga. Nokuda kwezvinangwa zvekudya, michero inonzi inoshuga uye haibvumirwi. Chibage hachibvumirwiwo.
   • Zvimwe zvinwiwa zvinotenderwa mvura, kofi yakasviba uye rimwe girasi rewaini tsvuku pazuva. Hapana jisi, kwete yemiriwo yemvura, mukaka, kwete mukaka wemamondi.
   • Nyama inobvumirwa, asi zvinomera zvinodya chete mazai, mishonga, nyemba uye dzimwe nutswe pazvokudya (chikamu chiduku chevungu chinobvumirwa, asi chinopera simba), pamwe nechingwa chiduku che condiments (hot sauce, maorivhi, vhiniga, soyiti sauce kana tamari , zvinonhuwira, nezvimwewo). Dairy haigamuchirwi pane zvishoma zvishoma zvekudya.
   • Edza kudya puroteni (yezvinomera zvezvinangwa zvekudya izvi, zvinoreva mazai), nyemba nemiriwo panguva imwe neimwe yekudya.

1. Izvo zvakanaka kwazvo! Kudya kunobvumira kuti iwe udye zvakanyanya sekuda kwaunoda kwezvokudya zvinoregererwa, kwenguva yakareba iwe unofungisisa pamusoro payo. Hapana koriori-kuverenga kana mafuta-kuverenga kunodiwa.

Onawo: Kudya pfungwa yezvokudya zvinotapira kudya

Ko zvinomera zvinogona kuderedza uremu pane zvishoma zvishoma zvekudya?

Tichifunga kuti une uremu hwekurasikirwa uye kutevera mitemo yekudya zvakakwana, iwe unofanira kuona zvakafanana pane kudya kunoita chero ani zvake. Vegans vanogona kuoma kutevera mapuroteni anodiwa kwekudya pasina kudya chero mazai (kunyange zvakadaro hazvirevi kuti vegans haatore mapuroteni akakwana, zvisinei, kunonoka kwekarbhi kudya kunoda kuwedzera kweproteine ​​kudya kunowanzodiwa zuva rega rega hwaro).

Vanhu vazhinji vakave nekurasikirwa kwekureruka kwekureruka kwepamusoro pane zvishoma zvishoma zvekudya kwecarb, uye semuzvirimwa, kubudirira kwako hakufaniri kuve kwakasiyana kana iwe ukatevera mitemo zvakanyatsonaka. Vanhu vazhinji vanoenzanisa nepamapiro maviri ekuremerwa kwevhiki imwe neimwe kwemwedzi miviri yekutanga pazvokudya, uye vanhu vazhinji vakataurira kunyange kurasikirwa kukuru kuburikidza nekuwanda kwavanoda kurasikirwa. Kusvika kusvika mana kana mamwe maundi mapaundi pavhiki haisi isiri.

Onawo: Slow carb diet rinodyiwa vegetarian recipe list

Ndingadya here?

Mishonga yakawanda yakawanda uye ine utano hwemichero yakadai semupunga, quinoa , mukaka we soy uye kunyange michero mitsva inorambidzwa kunonoka kwezvokudya zvecarb, naizvozvo "mitemo" inogona kuonekwa seine-comp-intuitive dzimwe nguva!

Kune mibvunzo yakawanda pamusoro pekudya uku kunotanga ne "Ndinogona kudya ...?". Nenzira yakawanda, mhinduro yacho ingangodaro, asi ini ndichapindura mamwe emibvunzo yakawanda pamusoro pezvinomera zvinogona uye zvisingakwanisi kudya pane zvishoma zvishoma zvekudya.

Onawo: Slow carb diet rinodyiwa vegetarian recipe list

Tofu: Pane imwe nharo pamusoro pekuti kana kuti kwete tofu ndeyokudya zvishoma kwecarb. Kubvumirana kwakakwana hongu, zvakanaka kuti utye tofu, asi tarisa chikamu chemugove. Tofu inogadzirwa kubva kune nyemba, asi ichingwa yakagadzirwa, uye kudya zvinodyiwa zvisina kufanira kana zvishoma zvakagadziridzwa zvakanakisisa pane kunonoka kwekudya kwecarb. Tofu yakakura nokuti yakakwirira mumapuroteni uye inogona kukubatsira kuti uwane mapuroteni ako pane zvekudya. Kana usina chokwadi nezvekushandisa tofu pane zvishoma zvokudya zvecarb, wakambove we hemp tofu here? Yakagadzirirwa zvachose kubva kune mbeu ye hemp uye yakakwirira mumapuroteni. Hemp tofu, kana kuti "hempfu" ndiyo nzira yakanakisisa kune ani zvake anodzivirira soy kana kuti akangwarira kusvika tofu paanenge achidya zvishoma.

Tempeh: Mhinduro ye tempeh yakafanana ne tofu. Nenzira yakawanda, inofanira kuva yakanaka asi yakanamatira kudya tofu kana tempeh kamwe chete pazuva kana kunyange zvishoma. Zvakanakisisa kutarisa mazai nemabhondi kubva pakudya zvese zviri nyore uye zvokudya zvisinganetsi zvinokurudzirwa.

Edamamu: Hongu. Edamamu haifaniri kunge iwe iwe unonyanya kugadzira mapuroteni kana nyemba, asi inogona kuiswa sechikamu chezvirimwa zvako zvinodhaka zvishoma. Iva neddamame sechadya kana zvichidikanwa, kana kuwedzera imwe yedhadhi kumashizha ako kana kune imwe yakasanganiswa yemidziyo yezvokudya zvepurotini yakawedzerwa.

Miso: Hungu. Muzvokwadi, zvose zvinoviriswa zvokudya, zvakadai sechimchiki uye sauerkraut zvinokurudzirwa pachinonoka kudya kwecarb.

Puroteni powder: Kazhinji, iwe unofanirwa kunge uchidya zvakakwana, zvokudya zvishoma zvishoma. Zvizhinji zveprotein powders zvakanyanya kushandiswa uye zvizhinji zvine shuga. Pure whey protein (shandisai mavara kuti muone zviri mukati maro) uye 100% mapuroteni echihedheni ndiyo chete inogona kuwanika, asi yakanakisisa kuvashandisa nguva nenguva uye ivo vanoodzwa mwoyo. Zvigadzirwa zvegreen zvinenge zvisina shuga, mupunga kana zviyo zvakanaka, asi verenga mazita acho zvakanyatsonaka!

Nviramisi Yezvokudya: Sezvandinoziva, Tim Ferriss pachake haana kumbopa mhinduro pamusoro pekuti kana kwete mbiriso yekudya inofanira kuiswa. Zvisinei, kuziva zvatinoita maererano nekodhi kunononoka, tinogona kuwana mhinduro yakanaka. Mbiriso yezvokudya ine zvishoma zvisingasviki shuga, ine puroteni yakawandisa yakagadzikana ine zvinyorwa zviduku. Saka, inofanira kuva yakakodzera kuisa pane zvishoma zvishoma zvekudya. Zvisinei, kuziva "kuchengetedza zviri nyore uye zvisingaiti" mutemo, zvakanakisisa kuzvishandisa chete zvishoma .

Zvichidya zvinotsigira: Kunyange zvazvo vamwe varimi vanotevera kudya kunononoka kwekarbhi kunosanganisira nyama inotsiva nyama , iyo inoshandiswa zvikuru uye yakawanda ine gorosi. Zvose zvinotsigira nyama zvinofanira kudziviswa pane zvishoma zvishoma kudya kwecarb.

Onawo: Slow carb diet rinodyiwa vegetarian recipe list

Saka, zvinomera zvinodya chii zvishoma nezvishoma kudya kwecarb?

Kune imwe mitsara yezvokudya zvevari vaviri vezvinomera uye nyama-vanodya pavanonoka kudya marashi. Zvinokurudzirwa kuti uwane zvishomanana zvekudya zvaunoda, uye unamatira kwavari.

Chero bedzi iwe uchidya mazai, iwe unogona nyore nyore kutevera zvishoma nezvishoma kudya kwecarb. Tim Ferriss, munyori weThe Four Hour Body chaizvo anokurudzira chikafu chekudya chemadhaka wemaza nemahairi madema uye sipinashi uye salsa kana kupisa muto wekudya.

Nhairi idzi chikamu chikuru chekudya, izvo zvakakosha kune vakudya. Saka iwe, shamwari dzangu dzinononoka-kutengesa zvinomera, dzichange dzichidya mazai akawanda uye maharage, pamwe nemiriwo, zvechokwadi. Chaizvoizvo, musiyano chete pakati penguva ine-carb vegetarian uye inononoka-carber kudya nyama inyama. Izvi zvinoreva kuti, vanhu vanodya nyama pachinonoka kudya kwecarb vachave vachidya mazai mazai uye nyemba zvakare.

Onawo: Slow carb diet rinodyiwa vegetarian recipe list

Iwe uchadya mazai, maharage, lentiyumu, shoma shoma, chero mhando yemiriwo, muto we lentil, mashizha saladhi, chili, mishonga yehairi, dal, mbeu dzakagadziriswa, salsa, uye, kana iwe usati watoona, dzakawanda mazai uye nyemba.

Heano zvimwe zvishomanana zvekudya uye pfungwa dzekudya kune vadyari vekudya zvishoma nezvishoma kudya kwecarb:

Chirafu:

• Mazai ane nyemba, salsa, sipinashi kana guacamole . Imwe yei inosanganiswa nemazai ezungu kana mazai ega vatsvene vanokurudzirwa.
• Nokuti iwe unoda kuwana magiramu 30 eprotini chinhu chokutanga mangwanani, mazai anokurudzirwa zvikuru kwekudya kwemanheru. Mapuroteni anokwidza uye mapuroteni mabheta anoodzwa mwoyo uye kazhinji ane shuga, iyo isingabvumirwi (iwe unokwanisa kuchenesa pirineni yakakosha poda nguva nenguva, asi haisi inonaka mumvura yakachena!).

Kudya kana Kudya:

• Nyemba: Muchengetedze chili , mhondi yebhinzi, mhondi
• Lentils: Muto weLentil , dal kana curried lentils
• Sipinachiredi saladhi (wedzera nyemba kana mbeu ye hemp kuti uwedzere mamwe mapuroteni)
• "Yakasvibiswa" burrito kana taco salad pasina shell kubva kuQdoba, Chipotle kana imwe yakafanana yakagadzirwa-yekurayira chikafu chekuMexico chinonzi lettuce, nyemba dzakawanda, salsa uye guacamole (hapana cheese kana musamu waini).

• Nemhaka yeproteiniti yepamusoro yezvinodyiwa zvekudya izvi, zvakanakisisa kuwedzera imwe mazai kumabiko enyu emanheru kana kudya kwemanheru
• Indian vegetable curry

Zvokudya zvakasviba:

• Kunyanya kuora mwoyo, asi iwe unogona kugara uine zvakasara kana zvimwe zvezvokudya zvinoregererwa
• Miti ine minda yakawanda ye hummus
• Kale chips
• Nhamba shoma yemarangi (pasi pe 1/4 kapu) kana mbeu (Ndinoda kushandiswa kwemashuga emhando dzezvipukanana)
• Chickpeas yakakangwa

Iwe unayo mapeji ezvinomera zvekudya zvishoma here?

Ini zvechokwadi ndinoita! Chimwe nechimwe chezvikafu izvi zvinokwana 100% zvinowirirana nemitemo ine pfupi yezvokudya zvecarb uye ine 100% yemidziyo. Iwe unogonawo kutarisa zvangu zvishoma zvishoma zvimedu zvinomera Pinterest bhokisi pano.

Zvimwe Zvokudya Zvingaitwa nevarimi paSlow Carb Diet

Zvokudya zvakasviba:

• Ovhiri-Yakakangwa Chickpeas (Great High-Protein Snack)
• Raw Vegan Kale Chips
• Black Bean Hummus

Kudya kana kudya kwemanheru:

• Indian Chole (Spicy Chickpeas muTatato Sauce)

• Vegan Kale uye Basil Pesto
• Kurumidza uye Nyore Chickpea Curry
• Black Soybean Salsa
• Yellow Split Pea Sal
• Chana Masala neSpinina
• Indian Lentil Sambar
• White Bean Salad ne Fresh Herbs
• Mushroom uye Bean Burgers

Miti:

• Cashew neSipinashi Puree
• Indian Palak Matar Recipe (Yakapedzwa Sipinachi)

Soups uye chili mapeji:

• Vegetarian White Bean Chili Recipe
• Homemade Vegetarian Black Bean Chili Recipe
• Super Healthy Cabbage soup
• Zviri nyore Zvidhinari Mucheka Muto (inofanirwa)
• Yellow Split Pea Dal
• Nyore Mutsvuku weBean Soup

Onawo: Zvimwe zvekudya zvekudya zvezvirimwa kune zvishoma zvishoma zvekudya

Kuti uwane mamwe mashoko pamusoro pekuderera kwecarb yezvokudya, verenga The Four Hour Body book, naTim Ferriss.