Zuva Nezuva Zvokudya Zvokudya Zvakanaka
Aya menus ndeapi mazano ekuita kuti utange pane kudya kwakagadzikana-karibhi. Mumwe nomumwe anozadzisa zuva rakazara rinodikanwa mavhithamini (kunze kwekuti, kakawanda, mavitamini D), maminera (kunze, mune dzimwe nguva, calcium), uye fiber. Inotarisa pakati pe20 ne50 gm net net carb (total carb minus fiber) uye kubva 1500 kusvika 1700 makori.
Kana uri kudya kariori asi uchida kuchengetedza carbs zvakafanana, wedzera mapuroteni uye / kana mafuta. Kana uri kudya kamu-gidhadhirosi, wedzera zvimwe zvisiri mutswa uye michero ine shuga. Ita kuti marashi ako awedzere uye uwane "bang buck" zvakanyanya maererano nemishonga. Kuti uwane zvakasiyana-siyana zve-antioxidants, idya zvakasiyana-siyana zvemavara nemirau.
1 - Mharidzo yeCot-Carb Menu
Iyi mhando yekutanga-carb inoratidzira chirevo chinowanikwa pakusarudza menusiti aya-inotora anenge 30 kusvika ku40 magamusi ezuva ese e net netrobahydrate kuitira kuti zvive nyore kuwana zvose zvinovaka muviri. Iyo yakazara yemuchina uyu, pa 26 gramu ye net carbs, ine mavhithamini nemaminerari sezvakataurwa pamusoro apa. Iko kunewo iyo Atkins Induction version pa 20 gm net net carb, asi haitori zvachose, chikafu-chengwaru. Chii chiri chakaoma mumenyu 20-gramu inova nyore nyore pa30 kana 40 magamu kwezuva.
2 - HIgh-Protein, Low-Carb Menu
Iyi yakakwirira-mapuroteni, pasi-carb menyu yakakosha yeAtkins kudya, South Beach kudya, Protein Power kudya, uye Paleo kudya. Iwe unowanzoona kudya kwefrikisi pamamiti nekuda kwezvikafu izvi. Izvi ndezvokuti flax ine jam-yakazara nefiber uye mishonga inosanganisira mafuta omega-3. Iyi menyu inosanganisira firk yekudya sechikamu chezvokudya, asi iwe uchaona zvakare iyo inoshandiswa kuita pasi-carb muffin, chingwa chefrikisi chingwa, nezvimwe zvinhu.
3 - Pasi-Car Menu Pasina Kubika
Iyi yakakwirira-protein, yakadzika-carb zuva haifaniri kubika uye inosanganisira kudya kwemasikati. Iwe hausi kutoda microwave. Yakakwana kune avo vasingadi kubika, vanoshaya nguva, kana vanoda ruzivo rwekudya kudya. Iyi menyu ine 33 gm net net carb, pamwe nemagiramu e-fiber.
4 - Pasi-Carb Menyu yeChikamu Chimwe cheSouth Beach Diet
Iyi menyu yakagadzirirwa kuti ienderane neChikamu Chekutanga cheSouth Beach Diet asi inoshanda munenge chero ipi zvayo yakadzika-carb plan. Iine 30 gm net net-carbohydrate uye inogona kuva yakasiyana-siyana nyore.Uchafarira frittata, soup, yakakangwa yekugadzira nyama, uye chicken marsala. Iko South Beach Diet yakagadzirirwa kuderedza moyo wako wehutano hwezvinhu.
5 - Pasi-Carb Mabiko Nechingwa Chokudya Burrito
Iyi mhuka ingave yakakosha kune zvikafu zvakaderera-carb, kunyange zvisati zviri zvePase One One South Beach kana Atkins Induction. izvo zvinowedzera kudzivirira kwekhabhohydrate. Iine 45 gm net net (effective) makhahydrates uye 27 gm fiber.
6 - Low-Carb Zviri nyore Menyu
Iyi ndiyo mhando iri nyore kwazvo iyo inoda kusava kubika kunze kwekudya kwemanheru, iyo isiri fussy skillet kudya. Iine 49 gramu yemagidhihydrate anoshandiswa uye 36 gm fiber. Chikudya chamangwanani chinodyiwa nemukaka, melon, uye nuts. Zvokudya zvako zvemasikati ndezvokudya nyore, uye nyoka yako ndiyo ham uye cheese roll-up.