Rimwe rekudya-gorofu ndiyo imwe yenzira dzakanakisisa dzekurasikirwa, uye kune zvakawanda zvekudya zvinotevera chirongwa chekudya-carb. Zvokudya zviduku-carb zvinosanganisira paleo diet, Atkins kudya, ketogenic kudya, low-carb, Meditteranean kudya, Whole30, uye gasi rega-carb diet.
Hazvisi zvekudya zvose zvakafanana, naizvozvo kana uri kutevera purogiramu chaiyo, ita nechokwadi kuti unoziva zvinorambidza uye chii chinobvumira.
Iyi inotevera mhando yemenyu inoshanda kwejairo yakazara-carb diet. Kugadziriswa kunogona kuitwa kuitira kuti ikwanise kugadzira zviyo zvisina gorosi uye zveguten-pasina zvirongwa pamwe chete nemiti yemidhari uye vegan.
Breakfast breakfast
- Hot peanut butter flax cereal
- 1/4 kapu yakatsva kana yakatsvaira bhuberries yakasviba newaini
Kana uine chirwere chechiliac kana kunzwa kunokonzera gluten, sarudza guten-isina zviyo zvakadai semumwe mupunga kana chibage-based. Kana iwe uri kutevera paleo kana yezviyo-isina kudya, zviyo hazvisi nzira. Panzvimbo pekudya, iwe unogona kuedza kugadzira zvigadzirwa zvemangwanani sezvinonzi muffin usinghandisa maamondi kana kuti konikoni.
Kudya
- Saladi uchishandisa makapu mana akachekwa romaine kana imwe mhete yakasvibirira (kureva, kwete iceberg), hafu ye avocado, maoriki mana akabika kubika nyama, uye vinaigrette apfeke zvakadai se sweet and sour lame dressing.
Snack
- 1/4 mukombe wakazara maarmond
Kudya
- Grilled kana pan-fried steak (mashizha mashanu yakasvibiswa)
- 1 kapu yebhinzi bhinzi , yakagadzirirwa sezvaunoda ivo
- 1 cup mushroom uye pepper newaini nemishonga
Kana iwe uri chirwere chepascatarian, yemidziyo, kana vegan, unogona kupindura nyama nehuku kunze kwehairi, tofu, mazai, makungu, kana hove. Ramba uri mupfungwa, kana ukashandura mapuroteni anobva, mapurotini akawanda wauri kupedza angachinja sei. Nguva dzose verenga mavara ako kuti uone kuti mapuroteni akawanda anokwana nyama akaenzanisa nekarbs.
Nutritional Analysis: Total 26 gm carbohydrate uye 32 gramu fiber. Nokuda kweAatkins Induction , siyai mushwa uye pepper dish panguva yekudya, uye carb yose inenge isiri pasi pe 20 gramu ye carb pamwe ne 29 gramu fiber. Menyu iriwo ine 95 gramu eprotini uye inenge 1500 makori.
Cherechedza: Zvikori zvinogona kunge zvakasiyana nekuwedzera uye kubvisa mapuroteni nemafuta, kana, kana makaridhahydrate ako anodikanwa achisiyana neizvi, nekuchinja zviyero zvemakinhydrate zvokudya. Mamwe mapeji ane zvinyorwa zvose mavitamine anokosha nemaminerari kunze kwekashicium uye Vitamin D. "Zvikuru" zvinoreva kuti vitamini imwe inogona kunge iri pasi pezuva rimwe chete kana rimwe. Nokuda kwechikamu chikuru, menyu aya anopfuura kupfuura zvishoma zvinoda.