Ama-gramu angu-45 kuphela we-Carbohydrat for Usuku lonke
Ukuthola isiqondiso esincane kuhle uma uqala ukudla okuphansi kwe-carb. Esikhundleni sokulwela imibono, kuyisinyathelo esihle sokubheka amamenyu aphansi-carb ngenkathi usemusha ekudleni ngoba wonke umsebenzi wenzelwe wena.
Isibonelo, le imenyu ephansi-carb iqala nge-breakfast burrito bese iphetha ngeklabishi engasuthi. Imenyu enhle yezinhlobo eziningi zokudliwa kwe-carb (ngaphesheya kwesigaba se-ultra-low-carb).
Unamagremu angu-45 we-carbohydrate esebenzayo nama-gramu angu-27 e-fibre futhi kufaka ukudla kwasekuseni, kwasemini, kanye nesikhatsi sokudla kanye ne-snack ntambama.
Ukudla kwasekuseni
Sizoqala usuku ngokuphumula okuphephile kwasekuseni ne-side of melon. Qinisekisa ukuthi ubheka ama-tortillas aphansi, okulungile ukuthi abe nesitoko ngaso sonke isikhathi . Lezi zihluka ekubalweni kwe-carb, kodwa ama-brand athandwayo atholakalayo kanti lawa angaba nawo amagremu ama-5 we-carbohydrate esebenzayo nama-gram angu-7 amagremu.
- Ukudla kwasekuseni Burrito: amaqanda amabili aqhutshwa ngamasipuni amabili amafutha noma ibhotela, i-ounce eyodwa ye-ham, i-1 car-tortilla ephansi
- I-Cantaloupe Wedge : 1/8 ye-melon ephakathi
Ukudla
Ukudla kwasemini kuyoba mnandi futhi kulula futhi ukudla okumbalwa kufanelana nalokhu okungcono kunesaladi elihle. Ngokufaka inkukhu encane, ufaka inqwaba ukugcwalisa. Futhi, qiniseka ukuthi ukhetha ngokuhlakanipha ngokugqoka ngoba abanye banezhukela ezengeziwe kubo.
- Isaladi enkulu, isibonelo, izindebe ezingu-6 ezikhethiwe i-romaine ulethisi, 1/3 indebe amakhowe aluhlaza, 1/2 indebe ebomvu eqoshiwe, isanqante esine-1/4 indebe, ne-1/4 indebe eqoshiwe e- broccoli
- 4 ama-ounces okuphekwe inyama yenkukhu
- Izipuni ezimbili zokugqoka ushukela ngaphandle kwesi-Italian
Snack
Asikho isizathu sokweqa ukudla okulula, ufuna nje ukuthi uqiniseke ukuthi ukulungele ukudla kwakho. Uma ungeke uthole ama-peaches asemathinini angenawo ushukela, bheka izithelo ezintsha noma uhlanza amachisipuni asemathinini kahle.
- 1/2 indebe i-cottage shizi
- 1/2 indebe yamapayipi akheniwe angashukela, asho "i-Carb Clever"
Dinner
Ukuze sidle ukudla, sinomqondo wokudla othakazelisayo kakhulu. Iklabishi engavuthiwe kulula ukuyenza futhi ihlanganisa inyama ephansi yamafutha omhlaba ozikhethile. Kuyinto okumnandi futhi into entsha ukuze uzame ukuze ungakhathazeki .
- Iklabishi engavuthiwe
- Okuzikhethela: i -dessert ephansi-carb uma une-carbs eshiye. Abanye, njenge -carb brownies ephansi , yi-carb eyodwa kuphela.
Ukuhlaziywa Kwemsoco: Le menyu inikeza amagremudihydrate angama-45 asebenzayo kanye nama-gram angu-27 amagremu, ama-gram angu-102 amagremu, nama-calories angu-1500.
Inothi Mayelana Le Menyu
Ama-calories angahluka ngokufaka nokukhipha amaprotheni namafutha. Ngokwesibonelo, uma ulambile, engeza ama-calories amaningi noma, uma i-carbohydrate yakho idinga ukuhluka kulokhu, shintsha inani lemikhiqizo ye- carbohydrate .