Zvinhu zvakakonzerwa nekakani pazvokudya zvakaderera-carb zvingaratidzika zvisipo. Iwe unogona kufunga kuti nyama uye veggies itsva ndiyo yako sarudzo chete, asi iwe unogona kutarisa uwandu hwezvakagadzirwa zvekakodhi kwezvokudya zvakaderera zvecarb. Pasi apa tinotsanangura kuti ndezvipi zvekudya zvaunogona kuchengeta uye izvo zvinofanira kutaridzirwa kuti uone kuti vatariri ava zvechokwadi vanochengeta.
Zvose Pamusoro peKuchengetedza KweCarb
Mhando dzakawanda dzakaderera zvakagadzirwa nemakotani zviripo, asi dzinofanirwa kushandiswa kubva kune avo vakawedzera shuga.
Pasita muto, punguki, uye salsa zvakanyanya kunyanya kurindira pakutsvaga shuga yakawedzerwa. Nyeredzi dzomukati dzinofanirwa kuongororwa kuti dzive dzese uye dzisina kunyorera. Pamusoro pemakwenzi, kune ma-pre-packaged sardines, tuna, uye saumoni, uyewo nharo isingauyi ne "sauce" chaiyo kana mvura inowanzoiswa mumakani. Enda nehombodo inogadziriswa kana hove yehove isiri yako pfungwa yezvokudya. Kushandisa zvikwata zvinoita kuti hove idzi dzive nyore kunyorera, izvo zvakanaka nekuti idzi dzakadzika koriori, yakakura mapuroteni.
Low-Carb Makedheni Makasheni nemashupu
Zvokudya izvo hazvirevi zvakakwirira mumapuroteni zvikwereti nemasobho. Icho chinetso nokuti kazhinji kacho chakakwirira mu sodium, kunyanya mumakani. Nokuti huwandu hwe sodium hunogona kukurudzira shuga dzekushuga, iwe ungada kuenda nemhando yakaderera kana isina masa yemasobho nematokisi. Sarsa uye nyanya yemarato zvinogona kunge zvakaoma kuwana pasina munyu, asi bvunza zvakapoteredza uye uwane zvaunoda.
Chinangwa chekudya chero kupi zvako ndechokunzwa kwenguva refu uye kuchengetedza shuga yako yeropa. Kana iwe uchidya soda yakakura yemasobho kana mashizha, zvingava zvakaoma kuita izvi nekuda kweproteiniti yakakosha uye pangozi yekuchiva shuga.
Zvimedu Zvakakani Kuti Uchengete, Toss, kana Kuti Tenga
Iwe unogona kufunga kuti unofanirwa kutanga zvakakwana patsva yako, asi kune tariro.
Pano tinorondedzera zvese zvekudya zvaunogona kuchengeta, zvaunogona kukandira uye izvo zvaunofanira kuwedzera pane yako. Nekugadzirira kwakakodzera mberi kwenguva iwe unogona kuchengetedza kicheni chako nekuda kwekudya kwako kwepamushuga pasina sweat. Chinangwa chacho ndechekugadzirira uye kuziva chatinofanira kutarisa kuitira kuti iwe usvike kune zvinangwa zvako zvekuva pasi pecheb bandwagon.
Keepers
- Zvokudya zvegungwa zvine makedheni (tuna, salmon, crab)
- Sardines
- Canned tomato
- Salsas
- Pasita muto kana tomato muto usine shuga yakawedzerwa
- Canned green chilies
- Tomato paste
- Pumpkin
- Yakabikwa tsvuku tsvuku (simbura kana kune shuga muzvigadzirwa)
- Yakasviwa tomato mumafuta (zvishoma zvinowedzera zvinonaka)
- Chicken uye / kana mimwe midziyo yemiriwo
- Artichoke hearts
- Jars ye pesto kana mamwe mishonga-yakagadzirwa
- Mimwe miriwo inotakura-carb yemiti , kana iwe uchida
- Dill pickles
- Italiya yakakanyiwa miriwo
- Anchovies
- Nut butters (masikati, unsweetened)
Kutenga
- Kokonati mukaka
- Manyoya emasikisi emasikini (gadzirai semafuta matsva, asi gorobhu yakadzika)
- Mimwe chibage chine makedheni , zvichienderana nekudya kwako pachako
- Low-carb fruit, yakadai seCarb Clever peaches, pa6 magamu pakushanda
- Zvokudya zvisina kutapira zvemashuga, zvakadai seMat. Olive Brand
To Toss
- Mamasumbu emakinheni - inenge yose inenge yakakwirira
- Zvibereko zvekakani - kunze kwekuti zvakanyatsokonzerwa kuti ive yakaderera carb, sezvo vazhinji vakawedzera shuga
- Chero chii chine pasta, starch, kana kuti yakawedzerwa shuga