Kana zhizha richirova, inguva yekusiya zvidya zvekudya zvechando shure. Utano hwakaderera hutsika-kudya hunova nyore nyore muzhizha nekuda kwezvibereko zvitsva, kubika kunze uye kudya, uye kuisa pfungwa pazvokugadzirira, zvokudya zvinonaka. Kune zvikonzero zvakawanda zvekufarira pasi-carb chirimwa kudya , saka regai titarise zvishomanana.
1 - Zvizhinji zveBlack-Carb Michero Yemazhizha
Muchando, Amai Nature vanotipa miriwo ine simba rakachengetedzwa uye inogara kwenguva yakareba. Izvi zvakanaka kana iwe uri mudzimba uchipfuura munguva yechando pane zvaunazvo mumidzi yeperi (mbatata, yam, bheet, nezvimwewo). Asi, hazvisi zvakanyanya kudyiwa kwekudya zvakaderera mumasimba uye mashuga.
Muchirimo nezhizha, zvinongopesana. Mashizha eGreen nemashizha zvakagadzirirwa kukura nekukurumidza, pasina zvokudya zvakawanda zvakachengetwa mazviri. Kunyange zvazvo vachifanira kudyiwa nokukurumidza, ivo vari nani zvikuru pane nhamba ye carb.
Leafy greens uye asparagus ndevamwe vekutanga vanobuda uye vanotarisira. Michero yemiti (funga eggplant uye pepper) ine zvishoma yemakrohydrate, asi zvisati zvanyanya kudarika miriwo yechando. Saka zhizha ibhonanza yemirau inotapira, inonwisa, uye yakadzika-carb kuti tifare.
2 - Low-Carb Zhizha Zvibereko
Zvibereko zvizhinji zvinowanikwa munguva yechando zvinowedzera muhuga kupfuura izvo zvatinowana muzhizha. Izvozvo zvinoreva kuti zhizha inguva yakaisvonaka yekufadzwa nechikafu chemakoroki kana peach yakaoma kana apricot.
Kuti ndikupe pfungwa yekuti shuga shoma iri sei muzvibereko izvi, tarisa pane zvaunogona kutarisira kubva hafu yekapu yezvinhu izvi zvinonaka uye zvitsva.
- Raspberries uye Blackberries - 3.5 gramu
- Strawberries - 5 gramu
- Watermelon - 5.5 gramu
- Peaches - 6.5 gramu
- Apricots - 7.5 gramu
- Plums - 8 gramu
- Cherries - pamusoro pegiramu imwe neimwe cherry
Zvose izvi zvinonzwisisika nokuda kwezvokudya zvakaderera-carb. Zvisinei, cherechedzai avo cherries nokuti vanogona kuwedzera zvakasimba.
3 - Bvisa Grill!
Yakaenda iyo inonzi casseroles uye mazamu echando anowanzove ane carbs yakawanda mumupu. Yenguva yekudya nyama nemiriwo.
Zvose zvaunoda kuita ndezvokudya zvakanakisisa zvekudya, uwedzere kamuti muto uye zvinonhuwira, uzviise pane grill, uye uzviite kuti zvivhenekera. Sekuwedzera bhonasi, iwe haungapisidziki kichiti uye tsvina-yakanyanya nyore.
Grill Extra veggies. Paunenge uine grill inowedzera, wedzera boka remiriwo kune zvinosanganiswa uye shandisa girasi yakakosha grate kana yemiti tswanda kuitira kuti irege kuwira. Vapedze nemafuta ekutanga: munyu nemiti inonhuwira ichavapa nguva yakawanda uye havanganamati kune grill.
Chengeta zvakasara zvako zvakasara mufiriji uye zvichave zvakagadzirira kushandiswa mu saladi kana sekudya.
Tsvaga zvakanakisisa nyama dzakakodzwa. Kudya nyama haifaniri kunge kwakaoma kana kuti kunodhura. Nyuchi inonyanya kukoshesa bhajeti-yakasarudzika sarudzo yebhayiko uye kune nzira dzakawanda dzekupa hupenyu hutsva nezvinonhuwira. Ichi chiChinese Five-Spice Chicken recipe muenzaniso wakakwana uye iwe hauzombozivi kuti zvakanaka pakudya kwako.
Saizvozvowo, nekufungidzira zvishomanana, iwe unogona kutenga mamwe madhigirii asingadhura kana iwe uchiziva zvakanakisa kutsvaga kutarisa. Ramba uine ziso kunze kwekutarisana nenyuchi pamwe chete. Kushungurudza vana vashomanana mushure mabiko pane grill kunogona kuva imwe yezvokudya zvakajeka zvezhizha.
Usakanganwa hove. Hapana chikonzero chekuchengetedza grill ye nyama uye veggies apo hove iyo yakasarudzwa zvikuru. Kwete chete inogona kuva inonaka uye iri nyore, inokubatsirawo kuramba uchifamba nekutya kwako.
Salmoni inofara yakagadzirwa nehove. Saizvozvowo, iwe unogona kukwezva shrimp shomanana uye kuumba zere glaze munyaya yemaminitsi.
4 - Summer Side Dishes
Kuti uende pamwe chete nemafambisi acho akadimbuwa, iwe unoda mamwe madhopu-pasi pezvokudya. Hazvirevi chete izvi zvakakosha pakudya kukuru, asi iwe unogona kufarira zvasara zvemasikati kana kuvachengetedza kwekudya kwemanheru inotevera.
- Koliflower "Potato" Saladhi - Iri ndiro yakakwana yekudya kwemanheru kana kuti kuunza potluck yechando kana bhataji. Iko kuchinja kunofadza kubva pamapareti ane mbesa.
- Sugar-Free Cole Slaw - Iwe haungatendi kuti shuga yakawanda sei inowanikwa kakawanda. Ichokwadi kuti iwe unogona kungosiya izvozvo, asi vanhu vazhinji havazozivi kuti chii chinowanzoitwa "cole slaw" -chimwe chakafanana nekakardi saladi. Iyi kamukira inotarisira zvose zviri zviviri nekunakidza zvishoma.
- Broccoli Saladi neBacon - Ichi ndicho chimwe chechikamu chechirimo chinowanzozara neshuga. Nechiri nyore tweak, unogona kugadzira chikamu chinonaka uye chakakosha pakudya kwako.
- BBQ Nhesheni - Yakagadzirwa neSuga-isina mahwendefa e-BBQ sauce uye masheya matsvuku , ichi chikafu chisingazosiyi munhu anoshamisika kuti shuga yakaenda kupi.
- Zvine-Bhanha Saladi - Nekunyatsosarudzwa kwechepasi-carb nyemba uye maruva akanaka, iwe unogona kushandura kudya inofarira kudya mune zvekudya-inofadza muzhizha.
5 - Salads Galore
Salads inonyanya kukosha kwezvokudya zvakaderera-carb gore rese, asi inonyanya kufadza muzhizha. Iwe unogona kuita nyore nyore kudya kune chero ipi zvayo uye unakidzwe zvakanakisisa izvo zhizha rinofanira kupa.
- Asian Chopped Chicken Salad - Izvi zvinogona kuve nyore kuve chikwata chitsva chemafudzi chako. Kupfeka kunowedzera maimbi akanaka kune saladhi uye hazvingambovi nyore nyore kugadzirira.
- Taco Salad - Yakawandisa taco saladi izere neakoriyori uye mafuta. Nekushanduka kwemaitiro mashomanana, inogona kuva nharo yakadzika-carb.
- Yakagadzirwa Saradi - Paunosanganidza huku, tomato, pepper, aple, uye avocado ne bruzi chese uye vinaigrette, zvinonaka zvinonaka zvinogadzirwa.
- Strawberry Chicken Saladi - Nezvimwe zvigadzirwa zvishomanana, unogona kugadzira chishuwo chemazhizha chechizha chakanaka uye chine chiedza. Iyo strawberry vinaigrette inofadza zvikuru sezvo kutonhora kuchimuka.
6 - Cold Meal and Snack Ideas
Zhizha dzinowanzoti tifambe pakufamba uye kana iwe uchida kudya kwakakurisa-nyore kana kukurumidza kudya, kune zvakawanda zvisinganyanyi kukosha. Izvowo hazvirevi kubika, saka iwe unogona kuchengeta kicheni yakanaka uye inotonhorera.
- Sunga chicken, tuna , mazai, kana salmon saladi mumatavi e lettuce kana pasi-carb tortillas. Kana uchida, wedzera divi yakasvibirira michero pamwe chete.
- Putira kutonhora kunopoteredza sipinashi kuvhara , cole slaw, kana miriwo yakasvibirira kwekukurumidza, kwemasikati masikati.
- Mazai akaoma-mbiriso ndeyekudya kukuru uye anoramba zvakanaka mufiriji. Paunonzwa uchida kuchinja zvishoma, uzvishandure kuti zvive pasi-carb dzakasvibiswa mazai .
- Farira kottage cheese yako kana yogurt nemajiroji, melon, kana mapeaches, owedzera mamwe marimu kana mbeu.
- Mapuroteni anogunun'una zvakadai semapuroteni emapuroteni akazununguka ndiyo nzira yakanaka yekutanga zuva kana kuzvipa masikati masimba ekusimbisa.
- Iva nekapirto kana chesike nemafuta anotonhora, cheeses, marinated miriwo, maorivhi, nezvimwe zvakagadzirwa mufiriji.
- Gadzira chishuwo chisina kuchena sechikapu yevhuni soup .
7 - Zhizha Desserts
Hapana chikonzero chokudarika dessert, iwe unotofanira kuita zvisarudzo zvakanaka. Nhau huru ndeyokuti michero yezhizha inoumba nheyo huru yekacheka-carb uye ushuga husina shuga.
- Fresh Berry Pie - Anammond yemapumbwe nemafuta ekuzadza inoita kuti ive munda wakakwana-mutsva wakachena usingagoni kupedza kudya kwako.
- Yogurt Chia Pudding NeBlueberry Compote - Shandisa maminitsi mashomanana kugadzira bhabheri bhinzi compote uye yogurt uye chia mbeu mix. Paunenge wagadzirira kurapwa, ingosanganisa vaviri uye unakidzwe.