Imibono Yokudla okulula okunempilo ephansi futhi elula

-Delile

• 1. Umnqumo we-tapenade onama-crackers aphansi
• 2. Homemade umzila mix
• 3. Ushizi kaCheddar uyabhoboza
• 4. Amaqanda adiliziwe
• 5. Ukugoqwa kwesaladi le-tuna
• 6. Amajikijolo nokhilimu ohlutshiwe
• 7. Ukotapeya ogxishiwe
• 8. Ushokoledi omnyama nebhotela le-cashew
• 9. Izinduku zesanqante ngama-aioli enziwe ekhaya
• 10. I-low-carb sitrobheli smoothie
• 11.Blt ulethisi ukugoqa
• 12. Ipelepele emnandi yensimbi kanye ne-guacamole
• 13. Izipisi ezindala
• 14. Imifino emisha ene-tzatziki dip
• 15. Izinduku zesanqante nebhotela lamantongomane
• 16. Ibhokisi le-bento ephansi
• 17. Isinamoni ithosiwe ithanga imbewu
• 18. Ushizi we-cottage ushizi
• 19. I-edamame eshubile
• 20. I-yogurt engenalutho ngamantongomane
• 21. Isaladi leqanda le-avocado
• 22. Ushizi wentambo
• 23. Amabhilikosi agxishwe ushizi oluhlaza okwesibhakabhaka
• 24. Ukubhema ikhukhamba le-salmon elibhemayo
• 25. Amashidi olwandle
• 26. Isaladi leCaprese
• 27. Ama-sardine kwabaqhekezi bezimbewu
• Okubalulekile
• Imibono Yokulungiselela Ukudla Okunempilo

Abantu abaningi balandela ukudla okune-carb ephansi ngenxa yezinzuzo ezinhle zezempilo ezihambisana nale ndlela yokudla.

Isibonelo, ukudla okune-carb ephansi kungakhuthaza ukwehla kwesisindo, kanye nokwenza ngcono ukulawula ushukela egazini ne-HDL (okuhle) cholesterol (,).

Kodwa-ke, ukuthola ukudla okulula kwe-carb kungaba nzima, ngoba ukudla okuningi okujwayelekile kokudla okulula kuphezulu kulesi sithako.

Noma kunjalo, ungalungisa kalula ukudla okulula okumnandi nokwakha okulingana nendlela yakho yokuphila ephansi ye-carb.

Nakhu ukudla okulula okungama-carb okuphansi okungama-27 kokubili okumnandi nokunomsoco.

1. Umnqumo we-tapenade onama-crackers aphansi

I-Olive tapenade iqukethe iminqumo eqoshiwe, ama-capers namafutha omnqumo.

Iminqumo ingumthombo omuhle kakhulu we-carb ephansi ka-vitamin E, osebenza njenge-antioxidant enamandla emzimbeni wakho, evikela amaseli ekulimaleni okubangelwe ama-molecule asebenzayo abizwa ngama-radicals amahhala ().

Ungenza kalula i-tapenade yomnqumo ekhaya ngokuhlanganisa iminqumo eqoshiwe, i-capers, i-garlic, namafutha omnqumo. Yibhangqe ne-cracker ephansi ye-carb - njengaleyo eyenziwe ngofulawa we-alimondi - for snacky low-carb snack.

2. Homemade umzila mix

Ukuhlanganiswa komzila kuvame ukuqukethe izithako ze-carb ephezulu njengamagilebhisi omisiwe, uswidi, nezithelo ezomisiwe.

Kodwa-ke, ungenza uhlobo lwe-carb ephansi ngokuhlanganisa amantongomane nezinhlamvu ezahlukahlukene, kanye nezinye izithako ze-carb ephansi njengokakhukhunathi ongenashukela. Ukuze uthole iresiphi yokuxuba umzila olula, hlanganisa okulandelayo:

• 1 inkomishi (112 amagremu) ama-pecan halves
• 1 inkomishi (112 amagremu) oqoshiwe
  ama-walnuts
• 1/2 indebe (30 amagremu) yokuwosa
  imbewu yamathanga
• 1/2 indebe (43
  amagremu) wamakhokho kakhukhunathi angenashukela

3. Ushizi kaCheddar uyabhoboza

I-Cheddar ushizi udla othambile we-carb oqukethe ngaphansi kuka-1 gram we-carbs nge-1-ounce elilodwa (28-gram) osebenzayo.

Ngokuthola okunye okumnandi okwe-crispy, zama ushizi owenziwe ngamakhizi we-cheddar.

Sika izingcezu ezincane zeshizi we-cheddar zibe yizikwele ezincane, ngazinye. Beka izikwele ebhodini lokubhaka bese ubhake ku-300 ° F (150 ° C) cishe imizuzu engama-30, noma kuze kube yilapho ukhilimu.

4. Amaqanda adiliziwe

Iqanda elilodwa elikhulu linegramu engaphansi kwelilodwa lama-carbs.

Amaqanda futhi acebile ku-vitamin B12 ne-choline, okuyizakhi zomzimba ezibalulekile empilweni yobuchopho (,).

Ukuze wenze amaqanda asetshenzisiwe, sika amaqanda abilisiwe kanzima ngobude obuyisigamu. Khipha izikhupha zamaqanda bese uhlangana nemayonnaise, isinaphi se-dijon, usawoti kanye nopelepele. Bese, ufaka isipuni senhlanganisela yamaqanda esikhupha emuva kumhlophe weqanda nangaphezulu ngodwi lwe-paprika.

5. Ukugoqwa kwesaladi le-tuna

Ama-ounces amathathu (ama-gram angu-85) we-tuna ekheniwe aqukethe ama-carbs kanye nama-gramu angama-20 wamaprotheni.

Ukwenza isaladi le-tuna, hlanganisa ikani le-tuna elingu-3-ounce (85-gram) ne-1/4 inkomishi (55 amagremu) yemayonnaise kanye ne-1/4 inkomishi (25 amagremu) yesilimo esidliwayo esinamagatsha anamanzi aqoshiwe. Isizini ukuxuba ngosawoti kanye nopelepele ukunambitha.

Ukuze uthole inketho yokugoqa i-carb ephansi, isaladi le-tuna tuna eliyiqabunga lebhotela lettuce.

6. Amajikijolo nokhilimu ohlutshiwe

Amajikijolo awagcini ngokudla okunomsoco kuphela kepha futhi angazikhetha nezithelo ezinama-carb aphansi. Isibonelo, ama-blueberries ahlinzeka ngamagremu ayi-11 kuphela we-carbs enkomishini engu-1/2 (74 amagremu).

Ukuze uthole ukudla okumnandi, okuphansi kwe-carb, hlanganisa inkomishi engu-1/2 (ama-gram angu-74) ama-blueberries nezipuni ezimbili zokhilimu oshaya kakhulu.

7. Ukotapeya ogxishiwe

I-avocado eyodwa ephakathi inamagremu ayi-12 ama-carbs. Kodwa-ke, amagremu ayi-9 ala ma-carbs atholakala ku-fiber, isakhi somzimba esingagayeki umzimba wakho ongamunci, okwenza ukwatapheya kube inketho enhle kakhulu yokudla okune-carb ephansi.

Ukwenza ikotapeya eligxishiwe, lisike phakathi bese ususa umgodi. Ngemuva kwalokho, faka isipuni se-carb yakho oyifunayo enkabeni ye-avocado.

Zama ukugcwalisa ukwatapheya ngesaladi le-tuna, imfanzi eqoshiwe, noma amaqanda aqhekekile noshizi.

8. Ushokoledi omnyama nebhotela le-cashew

Ushokoledi omnyama uwukudla okulula okuphansi kwe-carb lapho ufisa okuthile okumnandi. I-ounce elilodwa (ama-28 amagremu) we-70% ushokoledi omnyama uhlinzeka ngama-gramu ayi-12 ama-carbs no-9 amagremu we-fiber.

Zama ukumatanisa i-ounce elilodwa (ama-28 amagremu) kashokolethi omnyama ngesipuni esingu-1 (15 amagremu) webhotela le-cashew ukuthola umthombo owengeziwe wamaprotheni namafutha.

Qiniseka ukuthi ukhetha okungenani ushokoledi omnyama ongu-70%, njengoba amaphesenti aphansi angaba nama-carbs amaningi ngokukhonza ngakunye.

9. Izinduku zesanqante ngama-aioli enziwe ekhaya

Amaqathi aqukethe ama-carbs ambalwa kunalokho ongase ucabange, kanti izaqathe zezingane eziyi-10 zinikela ngamagremu ayi-8 nje.

Ukuze uthole isidlo esihlwabusayo, bhanqa izaqathe zezingane ezine-carb ephansi, njenge-aioli eyenziwe ngokwenza.

Ukwenza i-aioli, hlanganisa inkomishi ye-1/4 (amagremu angama-55) emayonnaise, isipuni esingu-1 (15 ml) sejusi kalamula, ne-1 clove egayiwe kagalikhi. Isizini ngosawoti kanye nopelepele ukunambitha.

10. I-low-carb sitrobheli smoothie

Ungenza kalula i-low-carb smoothie enezithako ezifanele.

Isibonelo, ama-strawberry isithelo esimnandi se-carb. Inkomishi eyodwa-isigamu (ama-gramu angama-83) ama-strawberry asikiwe ahlinzeka ngama-gramu ayi-6 kuphela we-carbs. Ukwenza i-carb strawberry smoothie ephansi, hlanganisa okulandelayo ndawonye:

• 1 inkomishi (240 ml)
  yobisi lwe-alimondi olungenashukela
• 1/2 indebe (83 gram) entsha
  ama-strawberry
• I-1/4 indebe (24 amagremu) we-low-carb protein powder
• Isipuni esingu-1 (15 amagremu) we-chia
  imbewu
• 1/4 isipuni se-vanilla
• ama-ice cubes ambalwa

11.Blt ulethisi ukugoqa

Ama-sandwich angama-BLT angukudla okuthandwa kakhulu kwasemini ngokuvamile okuphezulu kuma-carbs. Kodwa-ke, ungenza kalula ukugoqa kwe-carb ephansi ye-BLT ukuthola isidlo esimnandi.

Beka izingcezu ezintathu zikatamatisi nezincetu ezimbili zebhekoni kwiqabunga elikhulu le-lettuce laseRoma. Ukuze uthole ukunambitheka okungeziwe ne-mouthfeel, engeza izingcezu ezimbalwa ze-avocado kanye nedlanzana elincane loshizi.

12. Ipelepele emnandi yensimbi kanye ne-guacamole

Yize igama labo lingasho ushukela ophakeme, futhi ngaleyo ndlela i-carb ephezulu, okuqukethwe, upelepele omnandi we-bell iyimifino ephansi ye-carb enikezela ngama-gramu ama-3 kuphela alesi sithako ku-1/2 inkomishi (46 amagremu).

Banothile futhi ku-vitamin C, okuyisakhamzimba esibalulekile senhliziyo yakho, amasosha omzimba, nesikhumba. Eqinisweni, upelepele owodwa oluhlaza uhlinzeka ngovithamini C omningi kunowolintshi ().

Yenza idiphu ye-guacamole esheshayo ephansi ye-bell pepper tincetu zakho ngokufaka i-avocado, u-anyanisi, u-garlic, ijusi likalamula, nosawoti ndawonye endishini.

13. Izipisi ezindala

I-Kale iyi-veggie ethandwa kakhulu ephansi egcwele izakhamzimba ezinjengevithamini A, uvithamini K, ne-folate. Inkomishi eyodwa (21 amagremu) we-kale iqukethe ngaphansi kwe-1 gram yama-carbs.

Uma ungeyena umlandeli wama-kale aluhlaza noma asikiwe, zama ukuphunga kuma-chips asendulo.

Ukuze wenze lokhu, vula amaqabunga ama-kale abe yizicucu ezilinganayo bese ubeka ebhodini lokubhaka elihlanganiswe nephepha lesikhumba. Gcoba i-kale ngamafutha omnqumo, i-garlic powder, nosawoti. Bhaka ku-350 ° F (177 ° C) cishe imizuzu eyi-10, noma kuze kube yilapho imiphetho yamaqabunga iba nsundu futhi iqhakazile.

14. Imifino emisha ene-tzatziki dip

I-Tzatziki iyi-sauce yamaGrikhi eyenziwe nge-yogurt engenalutho, u-garlic namakhukhamba. Amakhambi amasha njenge-dill ne-parsley nawo ayengezwa ngokufanayo.

Izipuni ezimbili (ama-gramu angama-30) ediphuzi ye-tzatziki zinikela ngamagremu ama-2 kuphela we-carbs, okwenza kube ukukhetha okuhle kakhulu kwe-carb.

Bhanqa idiphu ngemifino emisha, ephansi ye-carb efana ne-broccoli, izinti ze-celery, noma izaqathe zezingane.

15. Izinduku zesanqante nebhotela lamantongomane

Ukucwilisa izinti zesanqante ebhoteleni lamantongomane anokhilimu kuyisidlwana esimnandi ngokumnandi esine-carb.

Inkomishi engu-1/2 (61-gram) yokufaka izinti zesanqante enezipuni ezi-2 (amagremu angama-35) webhotela lamantongomane inikezela kuphela ngamagremu ayi-13 we-carbs ephelele.

Izinhlobo eziningi zebhotela lamantongomane ziqukethe ushukela ongeziwe, ngakho-ke kungcono ukhethe okuhlukahlukene okwemvelo okwenziwe kuphela ngamakinati nosawoti omncane.

16. Ibhokisi le-bento ephansi

Ibhokisi le-bento liyisitsha esinezigaba ezingabamba izinto eziningi ezahlukene zokudla.

Ukwenza ibhokisi lakho eliphansi le-carb bento, ligcwalise ngezinto ezahlukahlukene zokudla okune-carb ephansi, njenge:

• Amaprotheni: cottage shizi,
  amaqanda abilisiwe, inkukhu eyosiwe, izikwele zikashizi
• Amantongomane: ama-alimondi, ama-walnuts, amantongomane ama-macadamia, amakinati
• Imifino emisha: izinti zesilimo esidliwayo esinamagatsha anamanzi,
  ikhukhamba elisikiwe, izingcezu zebell pepper, i-broccoli
• Izithelo ze-carb ephansi: amajikijolo,
  i-cantaloupe, izingcezu ze-avocado, iminqumo

17. Isinamoni ithosiwe ithanga imbewu

Inkomishi eyodwa-yesine (16 amagremu) wembewu yethanga iqukethe ama-gramu ayi-9 ama-carbs no-3 gramu we-fiber.

Ngaphezu kwalokho, imbewu yamathanga icebile nge-zinc, amaminerali abalulekile adingekayo ukuze kube nempilo yomzimba yokuzivikela kanye ne-metabolism ().

Ukwenza imbewu ethanjwayo ethosiwe, hlanganisa inkomishi engu-1/2 (amagremu angama-32) wembewu yethanga ne-1/2 isipuni sesinamoni namathisipuni ama-2 (10 ml) kawoyela womnqumo. Sakaza imbewu ebhodini lokubhaka bese ubhaka kuhhavini ngo-300 ° F (150 ° C) imizuzu engama-45, noma kuze kube nsundu ngegolide.

18. Ushizi we-cottage ushizi

Inkomishi eyodwa (113 amagremu) ka-cottage shizi inamagremu ama-5 ama-carbs nama-gramu ayi-12 wamaprotheni. Inothile futhi ngamaminerali okwakha amathambo afana ne-calcium ne-phosphorus.

Yize izithelo zingezwa ngokujwayelekile ku-cottage shizi, ungazenza zibe mnandi futhi zehle kuma-carbs ngokungeza izingcezu ze-avocado noma utamatisi we-cherry, u-anyanisi oluhlaza oqoshiwe, nososo oshisayo.

19. I-edamame eshubile

I-Edamame ingu-soya oluhlaza, ongavuthiwe ogcwele umsoco. Inkomishi engu-1/2 (78-gram) ye-edamame iqukethe ama-gramu ayi-7 kuphela we-carbs nangaphezulu kuka-9 amagremu wamaprotheni asekelwe ezitshalweni.

Ukuze uthole ukudla okulula okuphansi kwe-carb, phonsa i-edamame eluhlaza eluhlaza esitsheni nesipuni esingu-1 (15 ml) samanzi. Mboza ngethawula lephepha ne-microwave phezulu ngeminithi elingu-1 noma kuze kube yithenda. Isizini kancane ngosawoti wolwandle futhi ujabulele.

20. I-yogurt engenalutho ngamantongomane

I-yogurt enongwe ngokwendabuko ivame ukuba noshukela omningi ongeziwe. Ukukhetha i-yogurt ye-plain engenashukela kususa wonke ushukela ongeziwe, okunciphisa okuqukethwe kwe-carb.

Isibonelo, i-6-ounce (170-gram) yokuphaka i-yogurt engenalutho, engenashukela, yobisi lonke iqukethe ama-gramu ayi-8 kuphela we-carbs.

Ukuyigcina ingumthamo we-carb ephansi, bhangqa iyogathi engenalutho nedlanzana lamantongomane. Thuthukisa ukunambitheka ngokungeza udwi wesinamoni, inani elincane lokukhishwa kwe-vanilla, noma isiphuzo semvelo, zero-carb njengoStevia.

21. Isaladi leqanda le-avocado

Sebenzisa i-avocado ecubuziwe esikhundleni semayonnaise ukuthola i-spin eyingqayizivele kusaladi leqanda.

Ukwenza isaladi leqanda le-avocado, mane uhlanganise u-1/2 we-avocado ngeqanda elilodwa elibilisiwe kanye nenkathi encane ngosawoti nopelepele. Jabulela isaladi leqanda le-avocado ngokwalo, usakaze kuma-crackers aphansi, noma ungene ku-ulethisi wokugoqa.

22. Ushizi wentambo

I-String cheese iyisidlwana se-carb elula nesiphathekayo. I-ounce elilodwa (ama-28 amagremu) we-mozzarella string cheese inikeza ngaphansi kuka-1 gram we-carbs kepha ama-6 gram wamaprotheni.

Ushizi futhi ungumthombo omkhulu we-calcium, okuyi-mineral ebalulekile edingekayo empilweni yethambo, ekusebenzeni kwemisipha, nakuhlelo lwakho lwezinzwa ().

23. Amabhilikosi agxishwe ushizi oluhlaza okwesibhakabhaka

Ngokungafani nezinhlobo ezomisiwe nezisemathinini, ezivame ukuba noshukela omningi kanye ne-carbs, ama-apricot amasha asezingeni eliphansi, ngesithelo esisodwa (amagremu angama-35) aqukethe amagremu amane kuphela.

Ukwenza ibhilikosi eligxishiwe, sika isithelo phakathi bese ususa umgodi. Hlanganisa inkomishi ye-1/4 (34 amagremu) koshizi oluhlaza okwesibhakabhaka oqubuka nesipuni esingu-1 (15 ml) samafutha omnqumo. Spoon ingxube maphakathi nengxenye yebhilikotsi ngalinye. Broela ephepheni lokupheka imizuzu engu-1-2 uze uthosiwe.

24. Ukubhema ikhukhamba le-salmon elibhemayo

I-Salmon ingumthombo omuhle kakhulu, ophansi we-carb we-long-chain omega-3 fatty acids i-EPA ne-DHA. La mafutha aphilile axhunywe ezinzuzweni eziningi, kufaka phakathi ukuvuvukala okunciphisiwe nempilo yenhliziyo ethuthukisiwe ().

Ukuze uthole ukudla okulula okumnandi nokunomsoco we-carb, usakaze ukhilimu oshizi ocucwini lwezingcezu zekhukhamba, bese ugoqa imichilo yesalmon ebhemayo ezincekwini bese phezulu ngopelepele osanda kuqhekeka.

25. Amashidi olwandle

Amashidi asolwandle omisiwe ayisidlakudla, esiphundu, nesisezingeni eliphansi.

I-Seaweed ingenye yemithombo yokudla yemvelo engcono kakhulu ye-iodine, amaminerali asekela impilo yegilo. Indlala yakho yegilo yenza amahomoni abalulekile adingekayo ekuguqulweni komzimba, ekukhuleni nasekuthuthukisweni ().

Ishidi elilodwa lolwandle (5 gram) liqukethe nje u-1 gram we-carbs futhi lingajatshulelwa lodwa noma lihlanganiswe nezicucu ze-avocado, amaqanda aqotshiwe, noma lisikwe libe isaladi.

26. Isaladi leCaprese

Isaladi iCaprese yisitsha esiphansi se-carb sase-Italy esenziwe ngokuhlanganisa ushizi we-mozzarella, utamatisi, amaqabunga e-basil, namafutha omnqumo.

Ukwenza isaladi elincane le-caprese, hlanganisa i-1/2 inkomishi (122 amagremu) yamatamatisi e-cherry, i-ounce elilodwa (ama-28 amagremu) wamabhola we-mozzarella alumayo, kanye no-1 isipuni samaqabunga e-basil amasha. Phosa kanye isipuni esingu-1 (15 ml) samafutha omnqumo asezintombini kanye nedeshi kasawoti wasolwandle.

Fafaza isipuni esingu-1 (15 ml) seviniga ebhalsamu phezu kwesaladi ukuze uthole ukunambitheka okwengeziwe.

27. Ama-sardine kwabaqhekezi bezimbewu

Ama-sardine yizinhlanzi ezincane ezinamafutha ezigcwele izakhamzimba.

Ikani elilodwa (ama-gram angama-92) ama-sardine ane-zero carbs nama-23 gram wamaprotheni. Lezi zinhlanzi futhi ziwumthombo omuhle kakhulu we-calcium, ezihlinzeka ngama-27% we-Reference Daily Intake (RDI) yale minerali.

Zama ukumatanisa ama-sardine ne-low-carb chia- kanye nama-crackers anefilakisi ngesidlwana esiphundu nesinomsoco we-carb ephansi.

Okubalulekile

Uma ulandela ukudla okune-carb ephansi, kuwumqondo omuhle ukugcina ukudla okulula okunempilo kusesandleni.

Ukudla okune-carb ephansi ngaphezulu kunikeza izakhamzimba ezinenzuzo njengamaprotheni, amafutha anempilo, kanye nefayibha. Futhi, zimnandi futhi zingasiza ukwanelisa indlala yakho phakathi kokudla.

Yonke imininingwane yokudla okunempilo kokudla okubalwe kule ndatshana ivela ku- .

Imibono Yokulungiselela Ukudla Okunempilo