Ummbila ungatholakala ezitsheni eziningi ezahlukene emhlabeni jikelele, okungenye yezitshalo ezisatshalaliswa kakhulu ezikhona namuhla. Nokho, yaqala ukwanda eMexico eminyakeni engaba ngu-10.000 XNUMX edlule. Ngakho-ke siyini lesi silimo esithandwayo ngempela?
Nakuba ungakwazi ukuthenga ummbila unyaka wonke endaweni yokudla eqandisiwe, kunzima ukushaya lokho kunambitheka okuphundu, okumnandi okutholayo lapho uluma ummbila omnandi usuka ku-grill.
Okuqukethwe
Uyini ummbila futhi kungani ungahambisani ne-carb ephansi noma i-keto?
Ukukhiqizwa kwe izinhlamvu zommbila (eyaziwa nangokuthi ummbila) idlule ngokumangazayo lokho okolweni noma ukukhiqizwa kwerayisi. Kodwa amazinga aphezulu okukhiqiza awawona nje ukusetshenziswa komuntu. Ngokwesibonelo, ukukhiqizwa kommbila omningi kwanamuhla kusetshenziselwa ukukhiqizwa kokuphakela kwezilwane, ukukhiqizwa kwe-ethanol ngommbila, kanye nemikhiqizo efana nesiraphu yommbila nesitashi sombila.
Ngeshwa, iningi lommbila selishintshiwe izakhi zofuzo. (GM).
Ukuguqulwa kofuzo kubhekisela ezintweni eziphilayo lapho ukwakheka kwazo kofuzo kuye kwashintshwa futhi kwalungiselelwa injongo ethile. Lokhu akwehlisi nje kuphela inani lemvelo lokudla okunomsoco, kungase futhi kudale ukusabela okuyingozi lapho kudliwe. Cabanga ngakho. Imizimba yethu ayizange idalelwe ukuba idle ukudla okwakufanele kushintshwe izakhi zofuzo kwasekuqaleni.
Ngo-2016, kwabikwa ukuthi izilinganiso ezilinganiselwa ku-92% zokukhiqizwa kommbila wase-US zishintshwe izakhi zofuzo ngendlela eyodwa noma enye. Eminyakeni eyisithupha ngaphambili, ngo-2000, kwaphawulwa ukuthi imikhiqizo yokudla ebiza izigidi ezingu-50 zamaRandi yakhunjulwa ngenxa yokuba khona kommbila we-Starlink oshintshwe izakhi. Lokhu kukhumbula kuhlanganisa nemikhiqizo ehlukene engama-300 egunyazwe ukusetshenziswa abantu uma ihloselwe ukudliwa izilwane kuphela.
Nokho, le nkinga ye-GMO akusona ukuphela kwesizathu sokugwema lokhu okusanhlamvu okusanhlamvu. Nakuba ukukhiqizwa kommbila kunezela emikhubeni emibi yesimiso sokudla, kukhona okunye okufanele kucatshangelwe. Ukungabekezelelani okusanhlamvu. Uma ungabekezeleli okusanhlamvu, umzimba wakho ungasabela kukho ngezindlela eziningi ezahlukene. Ezinye izimpawu zihlanganisa Ubuhlungu besisu noma ilunga, ukukhathazeka, amajaqamba, ukukhathala, izilonda emlonyeni, ukucasuka kwesikhumba noma ukuvuvukala.
Ummbila wonke unephrofayili efanayo nenye okusanhlamvu okukanye nawo, unothe nge-fiber, amavithamini, amaminerali kanye nama-antioxidants. Cishe amagremu ayi-100 ommbila ophuzi obilisiwe afika enanini lama-calories angu-96, okuhlanganisa amagremu angu-21 wama-carbohydrate, amagremu angu-3 wamaprotheni, amagremu angu-1,5 wamafutha, cishe no-2,5 g we-fiber.
Kanye nemiphumela yako eyingozi kokubili imvelo kanye nabathengi, lokhu okusanhlamvu okunesitashi nakho akubhekwa njenge-keto-friendly. I-100 amagremu, noma cishe uhhafu wenkomishi, yombila inikeza cishe amagremu angu-18.5 wama-carbs enetha ngokuphakelwa ngakunye. Ngokuphakelwa okukodwa, lesi sibalo se-carb siphezulu kakhulu ukuthi singalingana ngokunethezeka ngaphakathi kwe-low carb noma ekudleni kwe-keto.
3 low carb corn substitutes
Ummbila ungatholakala ezitsheni eziningi, kodwa ngeshwa uphakeme kakhulu kuma-carbohydrate ukuba ube inketho efanelekile yokudla okune-carb ephansi noma ketogenic. Kodwa asikho isidingo sokukhathazeka. Kunezinto eziningi ezithatha indawo ezingagcini nje ngokulingana nama-macronutrients akho e-keto, kodwa futhi zikunikeze nenqwaba yezinzuzo zezempilo ezahlukahlukene. Lezi zindlela eziphansi zommbila we-carb zifaka:
1: I-Brokholi
Isithombe: Izitsha ze-Broccoli rice yenkomo yaseMongolia.
Njengommbila, i-broccoli yenza ukuphelezela okuhle kunoma yisiphi isidlo njengoba inamandla okuphakelwa ekhishini elishisayo noma elibandayo. Iguquguquka ngokwedlulele, nokuguquguquka okufanele kusetshenziswe ezitsheni ezahlukahlukene ezifana nama-burrito, izitsha, amasaladi, amaroli e-sushi, ama-fried fries, nokuningi.
Ngaphezu kokuthatha indawo enkulu yommbila one-carb ephansi, i-broccoli igcwele izinzuzo eziningi zezempilo. Njengabangane bayo bemifino e-cruciferous, i-broccoli iwukudla okubalulekile okulwa nomdlavuza. Kodwa lena akuyona ukuphela kwendima ebalulekile eyidlalayo. Ukusetshenziswa kwe-broccoli kuboniswe ukuthi kusiza ukubambezela ukuguga, ukuthuthukisa impilo yezinyo nezinsini, ukuthuthukisa impilo yamathambo, ukwehlisa ukucasuka kwesikhumba, ukwandisa izinga lokuphulukiswa kwezilonda, ukuthuthukisa impilo yamehlo, ukuthuthukisa ukugeleza kwegazi, ngcono umsebenzi we-hormonal futhi usize ukukhulisa imetabolism.
Inkomishi eyodwa ye-broccoli inenani lama-kilojoule angu-35, kuhlanganise namagremu angu-0,5 wamafutha, amagremu angu-6 ama-carbohydrates, amagremu amane ama-carbohydrate, 2 amagremu of fibre kanye 2 amagremu of amaprotheni. Nguwe macros yenza i-broccoli ibe yi-carb ephansi efanelekile esikhundleni sommbila.
2: Irayisi likakholifulawa
Isithombe: I-Shrimp Stir Fry nge-Baked Cauliflower Rice.
Uma udla ukudla okune-carb ephansi noma okune-ketogenic, cishe uke wezwa ngerayisi le-cauliflower (uma ubukade ungakalidli). Ilayisi likakholifulawa liyi-carb ephansi kakhulu esikhundleni selayisi, Amazambane acutshiwe ngisho nommbila. Nakuba ingase ingabi nakho ukunambitheka okumnandi okunjengommbila, usengawugqokisa ngebhotela elifunzwe utshani kanye nosawoti wasolwandle i-Himalayan ukuze uthole isisombululo esinoshukela ommbila (susa okuqukethwe kwe-carb enesitashi).
Ukunikezwa kwenkomishi eyodwa yalokhu okunye okuphansi kommbila we-carb kuqukethe ingqikithi yamakholori angama-25 kuphela. Lawa makhalori ahlanganisa amagremu angaphansi kuka-0,5 wamafutha, cishe amagremu angu-5 wamacarbohydrates, amagremu angu-2 namagremu angu-0,5 wefayibha, amagremu angu-2,5 wamacarbohydrates anetha, namagremu angu-2 wamaprotheni.
Kanye nokuqukethwe kwayo kwe-macronutrient, irayisi lekholifulawa liwumthombo wamandla wokudla okunempilo uma kuziwa micronutrients. Ukholifulawa ukuhlinzeka ngamanani amaningi kavithamini C, uvithamini K, i-folate, i-potassium, i-magnesium, ne-phosphorus.
Izitolo eziningi zinerayisi lekholifulawa eselipakishwe ngaphambili futhi selilungele ukusetshenziswa, nokho ungazenzela elakho. Konke okudingayo iprosesa yokudla (noma i-blender ethembekile) kanye nenhloko yekholifulawa ukuze uhlanganise. Uma usuwuxubile, ukuze uthole ukuvumelana kokukhetha kwakho, okumele ukwenze ukuqhubeka nokukulungisa njengoba ubungenza noma yiliphi irayisi elivamile noma ummbila futhi usulungele isidlo esiseceleni se-carb ephansi.
3: Ingulube yengulube
Isithombe: Izingulube zengulube.
Indawo ye-carb ephansi yommbila engase imangaze kwabanye abantu kungaba ama-rinds engulube (noma ama-rinds). Udabuka eNingizimu Melika, akumangalisi ukuthi ummbila uwukudla okuyisisekelo emakhishini aseMexico njengama-tacos kanye ama-tortilla. Kodwa bewazi yini ukuthi nawe ungakwenza i-tortillas ngezingulube zengulube? Futhi akuyona into kuphela ongayisebenzisela yona. Ngaphandle kokuthi zisetshenziswe njengenye indlela yommbila, zithatha indawo enkulu imvuthuluka yesinkwa, nachos, nezinye izindlela zokupheka ezidinga ukudla kugcotshwe futhi kuthoswe.
Uma kukhulunywa ngephrofayili yokudla okunomsoco wama-greaves, uma into eyodwa iqinisekile, ukuthi lesi sidlo sine-carb ephansi ne-keto ehambisanayo (ayikho i-carb okufanele ibe ncamashi). Yini eyenza lesi siphuzo sibe nezakhiwo ezilungele i-keto?
I-30g / 1oz yesikhumba sengulube ethosiwe iqukethe ama-calories angu-154, kuhlanganise namagremu angu-9 wamafutha, amagremu angu-0 wama-carbohydrate kanye namagremu angu-17 wamaprotheni. Yebo, ufunda lokho kahle, awekho ama-carbohydrate ngokuphelele.
Inyama yengulube yenziwa ngokusika izingcezu eziphekiwe zesikhumba sengulube bese izithosa ngesinqumelo. Nakuba isinqumelo kungenzeka sithole i-rap embi phakathi neminyaka edlule, sibuya ngamandla. Isinqumelo azinzile emazingeni okushisa aphezulu kuyilapho sinamafutha agcwele, sinambitheka ngokungathathi hlangothi, sinenzuzo kwezomnotho, siyasimama, futhi sitholakala kalula emapulazini nasezitolo zasendaweni ezweni lonke. Uma isikhumba senyama yengulube sithoswe ngesinqumelo, siyenza ikhukhumale, ibenze babukeke be-fluffy kanye ne-crispy texture.
Kungakhathaliseki ukuthi yiziphi izinjongo zakho zezempilo, ukudla amanani amaningi okusanhlamvu okufana nommbila cishe ngeke kukusize ukuthi ufinyelele isisombululo esifanele. Ungakwazi ngisho nokungezwani nezifo ezingathi sína kulesi sitashi ngaphandle kokuqaphela. Ayisaphathwa-ke amathuba okuthi umuntu akhishwe ku-ketosis ngemva kokudla ummbila omningi. Kungakhathaliseki ukuthi i-broccoli, irayisi likakholifulawa, noma ama-rinds engulube, kunezinhlobonhlobo zokudla ongakhetha kukho lapho ufuna indawo ye-low-carb esikhundleni sombila. Lezi zindlela zokusebenzisa i-keto-friendly zihambisana kahle nanoma yikuphi ukudla ngaphandle kokukhathazeka ngokufaka ushukela osegazini lakho noma ukubangela ukumelana insulini. Ngokuzayo uma usesitolo sakho segrosa, khetha eyodwa yalezi zithako ukuze uqiniseke ukuthi unciphisa ukudla kwakho kwe-carb futhi gcina isimo se-ketogenic.