Kukuru kuziva zvikafu zvekudya zvakanaka kuti ubate
Kune vamwe, kufunga kwekubika kana kunyange nguva yekugadzirisa kubika inonetsa. Kana iwe usingadi kubika, usanyanya kunyanya. Kune nzira dzekuve nehutano hwakanaka, hwakaderera-carb usingatongotendeki pfufu kana kusungirira bhodhi pa microwave.
Urongwa urwu hwekudya hunogona kusanganisira kuendesa-uye kuburikidza kunogona kusanganisira kudya zvokudya zvitsva kana kutonhora, asi zvose zvaunofanira kuita zvinozarura firiji yako.
A Healthy, Low-Carb Day of No Cooking
Urongwa hunotevera hwekudya ndewekukosha kwezuva kwekudya. Nhamba yose ye carb is 33 grams net carbohydrates , 25 gramu fiber, 120 gm protein, uye 1,567 makori.
| Kudya nguva | Zvokudya |
|---|---|
| Breakfast breakfast | 1/2 mukombe wose bran cereal neyekare fiber 1/2 mukombe wemukaka 3/4 mukombe uswisi 3 tablespoons yakakanyiwa amamondi |
| Kudya | Endai kuWendy's . Gadzirai mazamu maviri echingwa yakagadzirwa nemasikisi uye saraar's salad. Usadya zvimedu uye croutons. |
| Snack | 3 mahomwe makuru, mumwe nomumwe ane supuni 1 yekisiki-based based cheese |
| Kudya | Chikumbi chikwata chinoshandisa 3 mashizha makuru etukutu (unogona kushandisa pasi-carb tortillas, asi inoda kuchinja carb uye fiber count ) 4 ounces yehuku yakabikwa kubva kumunda wekudya kana kubva kuchipatara chakakangwa chika 1/2 kapu yakatswa tsvuku tsvuku 1 plum tamati, yakatswa 1/2 avocado 1 tablespoon mayonnaise |
| Dessert | Raspberry vanilla cream - Hapana kubika, asi kunoda blender kwemaminitsi mashanu |
Maorikori anogona kuve akasiyana nekuwedzera uye kubvisa mapuroteni nemafuta, kana, kana yako yakagadzirwa nehydrohydrate yakasiyana kubva ichi, nekuchinja zviyero zvemakinhydrate yezvokudya.
Gadzira Wako Chete-Cook uye Low-Carb Zuva Rokudya Purogiramu
Iwe unogona kuumba yako mapeji ezvokudya zvezuva racho nokufambisa zvokudya zvakadyiwa. Semuenzaniso, zviyo uye smoothies ndiyo nzira yakanaka yekudya kwekudya kwemafuro, asi marudzi akasiyana ewadhidi kazhinji isarudzo yakanaka yemasikati kana kudya kwemanheru.
Mazhinji emakwenzi mumiriwo uye saladi zvinoshandiswa zvinobva kune fiber , saka nhamba yekodhi yakawanda inoderera zvikuru. Shandisa magidhi ane mashizha akadai se lettuce, kabichi, kare uye sipinashi kuti aite danda rako, ezvo uwedzere mishonga yakakosha-carb kuti ujekese ruvara nebhende, zucchini, uye makomkanya uye shandisa imwe juisi. Kuisa jazz up salad yako, ita iyo yemediterranean yeMediterranean inowedzera mazambiringa mazambiringa, feta chese, maorivhi, waini tsvuku yewaini uye tan.
Chikudya chamangwanani chinogona kunge chiri pasi-carb, high fiber cereal nemukaka uye majiroji. Kana, shandura iyo uye uite purotini inogunun'una, iyo yakanaka kana iwe uchida kuibata pane iyo. Mapuroteni anokanganisa anogona kusanganisira yakaderera-carb protein poda, maoriro matsva, makungu akapwanyika, uye almond kana kona konikiti.
Imwe mangwanani makuru, masikati kana mashomanana zvinosarudzwa zvinogona kuva nyama kana kuti nitrate-isina kudya nyama yaunogona kudya kana kuti pasina cheunce chechizi.
Zvokudya zvekutsanya zvinosarudzwawo, kutonga kwechigunwe nekuchengetedza kudya kwako pasi-carb ndiko kudya puroteni uye tsvina chingwa, mbatatisi, kana kudya kwekudya.