Misi yezuva yekutanga kwechikafu che-carbohydrate
Uri kutsvaga misi yezuva yezvokudya zvakaderera-carb izvo zvisingatori basa rakawanda rokusika here? Iwe unogona kunge usina nguva yekupedza kubika asi iwe haugoni kushandura kune zvakakanyiwa zvekudya zvinonaka kana kudya kwema-carb. Iyi menyu inosanganisira zvinhu zvitsva uye zvishomanana zvekudya zvakagadzirwa.
Iyi mhando yakakwirira kwazvo mufiber uye mapuroteni uye ine mavitamini uye mineral zvinoda zuva racho kunze kwevhitamin D.
Uyezve, iyo iri nyore mharidzo. Hapana kubika kunodiwa kunze kwekudya kwemanheru, iyo isiri yefussy skillet kudya. Iine 49 gramu yemagidhihydrate anoshandiswa uye 36 gm fiber.
Iyi mhuka iSouth Beach Diet yakashamwaridzana neChikamu chepiri uye kupfuura. Pamusoro peChikamu Chekutanga, shandura mavhengi pazvokudya zvekudya kwegorosi yejusi. Iyo inowanzove yakanyanya-gluten-kunze kwekunge yataurwa.
Breakfast breakfast
- 1/2 mukombe wepamusoro-fiber pasi carb cereal, yakadai seAll-Bran pamwe nefiber. Kana uri kudya gluten-isina, sarudza guten-isina zviyo.
- 1/3 mukombe wemukaka
- 1/8 svivhi yevheni, yakadai sa cantaloupe
- 1 ounce maarumondi angave akafuridzirwa pane zviyo kana zvakakwana. Iwe unogona kuchengetedza izvi kuti unakidzwe sepakati pemangwanani masikati kana iwe uchida.
Kudya
- Kanda Izvo Pamwe Chete: Bag ye saladi yemafuta (anenge masendimita matanhatu kana 4 makapu) akakandwa pamwe chete nehafu yeelicado slicado, 2 maspuniji ezuva saruvati mbeu, maundi 3,5 chero ipi zvayo yeprotein yaunoda (da turkey yakashandiswa pakugadzirisa utano, asi mazai , nyuchi, chicken, hove, kana tofu zvingave zvakanaka), uye 2 mashupuni maviri akapfeka uswa hwekuga
Snack
- Swiss neHam Roll-Up: 1 ounce yakatswa ham uye 1 ounce yakatswa Swiss cheese, ine shuga isina shuga kana ichidikanwa, yakakomberedzwa nekwenyuka yakasvibira kana shuga isina tsvina .
Kudya
- Basil Chicken nemiriwo : Idya iyi iri nyore kuita kana kuti isina kero. Durai mazamu asina chekudya mukati mezvimedu zvakakuyiwa. Nguva yacho uye uiwedzera kune mafuta anopisa mumucheka pamwe chete nemiriwo yakadzika-carb yakaita svuku bheri pepper, mushwa, zucchini, kana squashi yezhizha. Paunenge wapedza kuita, wedzera garlic uye basil itsva. Iwe unogona kutora pesto sauce nokuda kwebasil kana izvi zviri nyore. Zviri nyore zvakare kuita chikafu chimwe chete neproteinini yakasiyana, yakadai se tofu, nyuchi, kana inguruve. Iwe unogona kusiyanisa nguva yekuita kuti iwedzere kuwedzera kuItaly, Greek, kana Thai. Iwe unogona kuwedzera zvimwe zvemasikati kana kudya kwezuva rinotevera apo rinodzokorora nyore nyore mu microwave.
- Dessert: 1/2 mukombe ricotta cheese nemafuta aidiwa, zvakadai semashirasi asingasviki ane mavara , kafi uye zvinotapira, kocoa isina kunyorera uye sweetener (chengeta carbs), kana mabriji .
Nutritional Analysis
Iyi menyu inopa 49 gmm carbuhydrate ine simba pamwe nema 36 gramu fiber, 101 gm protein, uye 1569 makori. Inosanganisira zvishoma zvido zvinotarisirwa zvese mavitamine anokosha nemaminerari kunze kwevitamini D.
Menu Notes uye Kuchinja
Nhamba yega yega yega yega inogona kuve yakasiyana nekuwedzera uye kubvisa mapuroteni nemafuta. Kana iwe uine nzara, wedzera mamwe makoriyori. Kana ikakodhaidha yako inoda ichisiyana kubva ichi, unogona kuchinja mazana emakinhydrate zvokudya.