Impahla ekheniwe ekudleni okuphansi kwe-carb ingase ibonakale ingekho. Ungase ucabange ukuthi inyama nama-fresh veggies yikho okukhethayo kuphela, kodwa ungacabangela lolu hlu lwempahla ekheniwe yokudla okuphansi kwe-carb. Ngezansi sichaza ukuthi yikuphi ukudla ongakugcina nokuthi yini okumelwe uyenze ukuze uqinisekise ukuthi laba abalondolozi bangempela.
Konke Nge-Sauce Ephansi-I-Carb
Izimpahla eziningi ezincane ezisemathinini asemathinini zikhona, kodwa kufanele zihlonywe ngaphandle kwalabo abangeze ushukela.
I-pasta i-sauce, ithanga, ne-salsa ikakhulukazi ohlwini lokubuka lwe-sugar added. Ama-butter ama-Nut nawo kufanele ahlolwe ukuze abe yindalo engokwemvelo futhi engahleleki. Ngaphandle kokumathinini, kune-sardines, i-tuna, ne-salmon esandulelwe ngaphambili, kanye ne-crab engafihli "isoso" esikhethekile noma amanzi ngokuvamile ahlanganiswe emathini. Hamba ngekhanda elihlehlisiwe uma i-fish sauce ingewona umbono wakho wesidla. Ukusebenzisa ama-pocket kwenza lezi zilwane zasolwandle zibe lula ukuzidla, okulungile ngoba lezi zikhalori ephansi, ukudla okuphezulu kwamaprotheni.
I-Low-Carb Emathinini Asemathinini Namasobho
Ukudla okungavamile kumaprotheni kukhona amasheya kanye nesobho. Leyinkinga ngoba ngokuvamile iphezulu e-sodium, ikakhulukazi emathini. Ngenxa yokuthi isamba esikhulu se-sodium singakhuthaza izifiso zeshukela, ungase ufune ukuya ngezinhlobo eziphansi noma ezingekho nosawoti zezobho nezitokisi. I-salsa ne-tomato unamathisela kunzima ukuthola ngaphandle kokasawoti, kodwa buza futhi uzithole okudingayo.
Umgomo kwanoma yisiphi isidlo ukuzizwa ugcwele isikhathi eside futhi ugcine ushukela wakho wegazi lulinganisiwe. Uma udla isobho eliphezulu le-sodium noma amasheya, kungase kube nzima ukwenza lokhu ngenxa ye-protein ephansi kanye nengozi yesifiso soshukela.
Impahla Ekhonjiwe Okumele Yigcine, Yichitha, noma Yithenge
Ungase ucabange ukuthi udinga ukuqala ngokugcwele ku-pantry yakho, kodwa kukhona ithemba.
Lapha sichaza konke ukudla ongakugcina, ukuthi yini ongayilahla nokuthi yini ongayifaka kwi-pantry yakho. Ngokuhlela kahle ngaphambi kwesikhathi ungagcina ikhishi lakho ukuze uthole ukudla okuphansi kwe-carb ngaphandle kokuthuthumela. Umgomo kufanele uzilungiselele futhi wazi ukuthi ungabheka ukwenzani ukuze ufinyelele imigomo yakho yokuba ngaphansi kwe-carb bandwagon ephansi.
Abagcini
- Izinhlanzi zasolwandle ezinamathanga (i-tuna, i-saumon, i-crab)
- AmaSardine
- Utamatisi ekheniwe
- Salsas
- I-pasta sauce noma utamatisi usuphu ongekho ushukela owengeziwe
- Ama-chilies aluhlaza okheniwe
- Utamatisi unamathisele
- Ithanga
- I-pepper ebomvu egosiwe (hlambulula uma kukhona ushukela ezithako)
- Utamatisi obomile emafutheni (kancane faka ukunambitheka okuningi)
- Inkukhu kanye / noma imifino yemifino
- I-artichoke izinhliziyo
- Izimbiza ze-pesto noma amanye ama-sauces asekelwe emifino
- Eminye imifino ephansi eqoshiwe , uma uthanda yona
- Ama-pickle e-Dill
- Imifino yama-pickled yase-Italy
- Ama-Anchovies
- Ama-nut butter (ezemvelo, ezingenasoso)
Ukuthenga
- Ubisi lwekakhukhunathi
- Ama-soybeya amnyama akheniwe (ukunambitha njengama-ubhontshisi abamnyama, kodwa i-carb ephansi)
- Amanye ubhontshisi oqoshiwe , kuye ngokudla kwakho komuntu ngamunye
- Izithelo eziphansi-carb, njenge-Carb Clever peaches, ku-6 amagremu ngokukhonza ngamunye
- Ama-pickle amnandi ashukela, njenge-Mt. I-Olive Brand
Ukuze u-Toss
- Isobho esinamathinini - cishe zonke ziyi-carb ephezulu
- Izithelo ezinamathanga - ngaphandle uma ngokukhethekile ziphakanyisiwe ukuba zibe yi-carb ephansi, njengoba iningi liye lafaka ushukela
- Noma yini ene-pasta, isitashi, noma ushukela owengeziwe