Imenyu yemini yesigaba sokuqala se-low-carbohydrate yokudla
Ingabe ufuna imenyu yosuku lokudla okuphansi okungeke kuthathe umsebenzi omkhulu ukudala? Ungase ungabi nesikhathi sokusebenzisa ukupheka kodwa awufuni ukubuyela ekudleni okunezinkwa zokupheka noma ezidliwayo ezincane ezibandisiwe. Le menyu ifaka izinto ezintsha kanye nokudla okumbalwa okucutshungulwayo.
Le menyu iphezulu kakhulu e-fibre namaprotheni futhi inezo zonke amavithamini nezidingo zamaminerali ngosuku ngaphandle kwevithamini D.
Ngaphezu kwalokho, imenyu elula kakhulu. Akukho ukupheka okudingekayo ngaphandle kokudla, okungukudla okungeyona fussy skillet. Iqukethe ama-49 amagremu we-carbohydrate esebenzayo nama-gram angu-36 e-fiber.
Le menyu iSidlo saseNingizimu South sinobuhle besigaba sesibili nangaphezulu. NgeSigaba soku-1, shintsha ikhalenda ekudleni kwasekuseni egumbini lejisi yetamatisi. Futhi ngokuyinhloko i-gluten-free ngaphandle kokuphawula.
Ukudla kwasekuseni
- 1/2 indebe ephakeme-fiber low carb cereal, efana ne-All-Bran ne-fiber eyengeziwe. Uma udla i-gluten-mahhala, khetha ukudla okungenalutho kwe-gluten.
- Ubisi lobisi lwe-1/3
- 1/8 i-melon ephakathi, njenge- cantaloupe
- Ama-almond a-1 ama-almond aphezu kwesitshalo noma aphelele. Ungalondoloza lokhu ukuze ujabulele njengesidlo sasekuseni ekuseni uma ukhetha.
Ukudla
- Yiphonsa Isaladi: Imifino yesaladi (cishe ama-ounces angu-6,5 noma izinkomishi ezine) ishoswe kanye nengxenye yesikhala se-avocado, izinhlamvu ezimbili zezipuni ze-sunflower, ama-ounces angu-3.5 kwanoma yikuphi amaprotheni oyithandayo (i-turkey yokudliwa isetshenziselwa ukuhlaziywa okunomsoco, kodwa iqanda , inyama yenkomo, inkukhu, inhlanzi, noma i-tofu izoba kuhle), kanye nezipuni ezimbili zokugqoka u-sugar free
Snack
- I-Swiss neHam Roll-Up: i-ounce i-ham elicutshiwe kanye ne-ounce elilodwa lisikiwe ishizi le-Swiss, elinomkhumbi lwesinaphi uma kungadingeki, ligoqwe eduze kwe-pickle ephakathi noma umshukela omnandi oshukela .
Dinner
- I-Basil Inkukhu Nemifino : Lesi sidlo kulula ukukwenza noma ngaphandle kweresiphi. Sika isifuba sezinkukhu esingenalutho sibe yizicucu ezincane. Isizini bese uyifaka emafutheni ashisayo ku-skillet kanye nemifino ephansi e-carb efana ne-red bell pepper, amakhowe, i-zucchini noma i-squash ehlobo. Lapho usuqedile, engeza i-garlic kanye nesisekelo se-basil. Ungakwazi ukufaka indawo ye-pesto sauce esikhundleni se-basil uma lokho kungcono kakhulu. Kulula futhi ukwenza iresiphi efanayo neprotheyini ehlukile, njenge-tofu, yenkomo, noma ingulube. Ungashintsha izinkinobho zokwenza kube isiNtaliyane, isiGreki noma isiThai ngaphezulu. Ungenza isidlo sakusihlwa noma sidle ngosuku olulandelayo njengoba livuselela kalula ku-microwave.
- I-dessert: 1/2 indebe i-ricotta ushizi nama-flavorings ayifunayo, njengama -syrups angenashukela aphuzi , ikhofi kanye ne-sweetener, i-cocoa engasetshenzisiwe ne-sweetener (hlola i-carbs), noma amajikijolo .
Ukuhlaziywa Kwezomsoco
Le menyu inikeza ama-gramu angu-49 ama-carbohydrate asebenzayo kanye nama-gram angu-36 amagremu, ama-101 amagremu amaprotheni, nama-calorie angu-1569. Iqukethe okungenani izidingo ezincane zazo zonke amavithamini namaminerali abalulekile ngaphandle kwevithamini D.
Amanothi weMenyu nokuguqulwa
Amakhilori aphelele kule menyu yansuku zonke angahluka ngokufaka nokukhipha amaprotheni namafutha. Uma ulambile, engeza ama-calories amaningi. Uma i-carbohydrate yakho edingekayo ihluke kulokhu, ungashintsha inani lemikhiqizo ye-carbohydrate.