Ulambile phakathi kokudla? Kuhle ukuhlela ukuba nomswakama ophansi we-carb etholakalayo ukuze ungalingwa umshini ovotayo. Uma ubala ama-carbs, uzofuna ukwazi ngalezi "Ezinhlanu Eziyisihlanu" ezincane zokudla okulula. Isinkwa ngasinye sinamaprotheni, ama-fiber, namafutha, kodwa angaphansi kuka-5 amagremu we- carb net ngokukhonza.
1 - Ricotta nge Raspberries
Hlanganisa i-1/3 indebe ubisi lonke i-ricotta ushizi nge 1/4 indebe e-raspberries. Uma ungathanda ukwengeza, ufafaza imbewu yefolk isidlo noma enye imbewu noma amantongomane aqoshiwe phezulu (kodwa ubale i-carbs). Engeza i-zero-carb sweetener uma ngabe ufisa. Hlola amalebula ku-brand of ricotta owutholayo. Ama-raspberries afriziwe angase abe ne-carbohydrate encane kakhulu ngoba amaningi awo afanelana nevolumu enikeziwe (ukushisa kubangela ukuba bahlehlise). Ukuze wenze inguqulo ye-deluxe, hlanganisa ukhilimu omncane ku-ricotta. Nazi amaqiniso enempilo:
- 4 amagremu ama-carbohydrate enetheni kanye no-2 amagremu fiber
- 10 amagremu amaprotheni
- Amakholori angu-158
2 - Isaladi se-Tuna nge-Celery
Ungakwazi ukukhonza isigamu sokukhonza i-tuna yomnyuzi isaladi nesilimo esidliwayo esinamagatsha anamanzi noma uhhafu wokukhonza kwanoma yisiphi isaladi esincane se-carb kuya emahlathini amabili aphakathi kwe- celery . Ngaphandle kwalokho, ungayifaka isaladi le-tuna enqabeni lama-lettuce, noma usebenze nanoma yikuphi imifino ephansi e-carb oyithandayo. Amaphuzu okudla okunomsoco afaka:
- 2 amagremu wenetha elilodwa plus 2 amagremu fiber = 4 amagremu isamba carb
- 12 amagremu amaprotheni
- 183 amakholori
3 - isipinashi Turkey Rollups
Thatha ucezu lwesinkwa esingenashukela (isibonelo, i-Applegate Smoked Turkey), bese ufaka i-1/4 indebe isipinashi esincane egoqa emgqeni phansi. Roll up and eat. Amaphuzu okudla okunomsoco afaka:
- 2 amagremu ama-carbohydrate nethe 1 gram fibre
- 10 amagremu amaprotheni
- Amakholori angu-153
4 - Amaqanda aphethwe kanzima nge-Radishes
Ungadla iqanda elinzima kanzima noma amabili, kodwa uma ufaka imifino eluhlaza ungathuthukisa i-fiber nokudla futhi unike amandla amaningi okuhlala. Isibonelo, ama- radishes ayi-10 aphakathi (ahamba kahle ngamaqanda abilisiwe) ayi-1 gram ye-carb net. Ukwaziswa okunomsoco wamaqanda amabili abilisiwe kanye nama-radishes angu-10 anika:
- I-gram 1 ye-carb nethe 1 i-gram fiber
- 13 amagremu amaprotheni
- Amakholori angu-212
Amaqanda abilisiwe angabonakala enselele kubaqalayo, ngakho-ke ungase ufune ukupheka indlela yokupheka amaqanda .
5 - ama-alimondi
Ama-alimondi angcono kakhulu futhi anokwakheka kalula kwe-carb ephansi. Uma ziluhlaza, ungazifaka ngisho ephaketheni lakho ngaphandle kokwesaba amafutha. Yiqiniso, gwema abafake amehlo uma beneshukela. I-1/4 indebe yama-alimondi, amaqiniso omsoco afaka:
- 3 amagremu wenetha elilodwa kanye no-4 amagremu ama-fibre ama-gramu angu-7 ayizinhlamvu ze-carbohydrate
- 8 amagremu amaprotheni
- Amakholori angu-206
Ngalunye lwalezi ziphuzo ngaphansi kwesibhande sakho, kufanele ukwazi ukukwenza ngosuku lomsebenzi noma ngosuku lwesikole kuze kusemini noma ekhaya kudla oluphansi okunomsoco nolwanelisayo ekupheleni kosuku.