Iga 45 gramu eChydhydrate yeZuva rose
Kuva nhungamiro shoma zvakanaka apo iwe unotanga kutora zvokudya zvishoma. Panzvimbo pokurwisana nemafungiro, ndiko kufamba kwakanaka kutsvaga menyasi-yakadzika menus apo iwe uchiri mutsva pakudya nokuti basa rose rinoitirwa iwe.
Semuenzaniso, iyi mikoko yakadzika-carb inotanga nekutya burrito uye inogumisa ne isina kuiswa kabichi. Ndiyo mhando yakanaka yezvinyorwa zvakawanda-pasi-carb (kunze kwe-ultra-low-carb phase).
Iine 45 gramu yemakrohydrate yakagadzika uye 27 gramu ye fiber uye inosanganisira kudya mangwanani, masikati, uye kudya pamwe chete nemasikati masikati.
Breakfast breakfast
Tichatanga zuva rega nechinguva chakanaka, chine utano hwekushambidzira burrito uye rumwe rutivi rwevhiri. Iva nechokwadi chekutarisa pasi-carb tortillas, izvo zvakakosha kuti uve nezviko nguva dzose . Izvi zvinowanzosiyana nemarata, asi mazita anozivikanwa anowanikwa uye aya anogona kuva nemakiromita mashanu emagidhihyidhariti anoshandiswa uye magiramu manomwe fiber.
- Chikafu chekudya Burrito: 2 mazai anotarirwa mumaspuni 2 emafuta kana mafuta, 1 ounce ye ham, 1 low-carb tortilla
- Cantaloupe Wedge : 1/8 yepakati melon
Kudya
Kudya nhasi kuchava kwakanaka uye kujeka uye zvishoma zvokudya zvinokodzera izvi zviri nani kupfuura mukana wakanaka. Nokuwedzera chidiki chiduku, unowedzera huwandu kukuzadza iwe. Uyewo, iva nechokwadi chokuti unosarudza nokuchenjera pane kupfeka nokuti vamwe vane shuga yakawedzerwa kwavari.
- Ikoji yakakura ine, semuenzaniso, 6 makapu akachekwa romaine lettuce, 1/3 mukombe yaikura mushroom, 1/2 mukombe yakasviwa tsvuku tsvuku , 1/4 mukombe shredded karoti, uye 1/4 mukombe yakabikwa broccoli
- 4 ounces kubika nyama nyama
- 2 tablespoons isina shuga-isina chimiro cheItaly-style
Snack
Hapana chikonzero chekupembera kutamba, iwe unongoda kuve nechokwadi kuti dzakanaka pakudya kwako. Kana iwe usingagoni kuwana shuga isina gorosi yemapapeni, tsvaga michero mutsva kana kushambidza mapeaches ane makedheni mumuchero zvakanaka kwazvo.
- 1/2 mukombe cottage cheese
- 1/2 mukombe mushuga usina makedheni, zvakadai se "Carb Clever"
Kudya
Kwekudya kwemasikati, tine chikafu chinonakidza chokudya. Unstuffed kabichi iri nyore kuita uye inosanganisira pasi-fat fat nyama yeunosarudza. Zvinonaka uye chimwe chinhu chitsva kuedza kuti urege kunetseka .
- Unstuffed Cabbage
- Zvingasarudzwa: dhodetsi yakaderera kana uine carbs yakasara. Zvimwe, kufanana nechepasi-carb brownies , inongova imwe carb imwe neimwe.
Nutritional Analysis: Mushonga uyu unopa 45 gramu yakagadzirwa nemakrohydrate pamwe ne 27 gramu fiber, 102 gm protein, uye 1500 makori.
Tsananguro Pamusoro peMenu
Maorikori anogona kuva akasiyana nekuwedzera uye kubvisa mapuroteni nemafuta. Somuenzaniso, kana iwe uchinzwa nzara, wedzera mamwe makoriori kana, kana yako yakagadzirwa nehydrohydrate ichisiyana neizvi, shandura zviyero zvezvokudya zve- carbohydrate .