Uma udla ukudla okuncane, kuhle ukushiya amagremu ambalwa we-carbs ngaphandle kokuhlelwa kokudla kwakho njalo uma kwenzeka ulambile phakathi kokudla. Lokhu kuyiqiniso ikakhulukazi emavikini ambalwa okuqala wokudla. Ngemuva kwalokho, ukudla kwakho kufanele kube nokujwayelekile-ngakho-ke awuncane ukulamba phakathi kokudla.
Noma kunjalo, ngokuphila okumatasa abaningi bethu abaholayo, awukwazi ukuthi ungabanjwa nini isikhathi eside ngaphandle kokudla.
Okubi kakhulu okwenzekayo, kuleso simo, ukubamba into oyisetshenziselwe ukuyidla, njenge-muffin evela ku-cafe. Lokhu kungashukela ushukela wegazi lakho bese uphonsa umzimba wakho ngaphandle kwezwe lakho elihle elihlakulelwe ngokucophelela.
Futhi, njengoba ochwepheshe bekhomba, kubaluleke kakhulu ukuthi ungalali. Lokhu kungenza umzimba ukhiqize ama-hormone okucindezeleka nawo ahlambalaza nge-sugar sugar namazinga e-insulin. Noma kunjalo, lokhu akusho ukuthi akufanele nanini sibe nesidlala-ikakhulukazi engxenyeni yokuqala yokudla okuncane-kodwa ukuthi akufanele siwadelele isikhathi eside.
Uma usuzwa isidingo sokudla njalo, cabanga ukuthi udla okwanele-ikakhulukazi amafutha anele-ngezikhathi zokudla.
- Indlela Yokunqoba Amafutha E-Phobia
Ukwakha I-Perfect Low-Carb Snack
Isiphuzo esincane esifanele-i-carb iqukethe amaprotheni, amafutha, ne-fiber. I-fibre ivame ukubhekwa ngamantongomane, imbewu, noma imifino.
Amantongomane
Ngandlela-thile, amantongomane (kanye nembewu ethile) ingaba isiphuzo esincane esincane se-carb. Amantongomane anokuqukethe amaprotheni, amafutha enempilo, kanye nefiber konke ephaketheni elilodwa futhi eziningi zazo zinamakhomikhali. Kunamapulangwe amabili kuphela:
- Amanye amantongomane, njengama-cashews, empeleni anenani elihle lama-carbs.
- Abanye abantu banenkinga yokuma lapho bedla amantongomane.
Kukhokhela ukwazi kahle ukuthi mangaki ama-carbs owadlayo uma udla amantongomane. Buka amasayizi akho wesabelo ngokucophelela.
Ithiphu: Gcina amanothi nembewu efrijini. Susa nje inani olihlela ukulidla ngesikhathi esisodwa. Uma uwathatha nawe, sebenzisa izikhwama ezincane zokuphuza iziphuzo.
Imbewu
Imbewu ye-Flax kanye nezinhlamvu ze-chia yizengezo ezimangalisayo ezondlobala ekuqhathaniseni okuphansi kwe-carb. Cishe zonke izinhlobo ze-carbohydrate ezikuzo ziwuhlobo lwe-fiber olungakhuphuki ushukela wegazi.
- Izindlela ezingu-10 zokufaka imbewu ye-Chia ekudleni kwakho
- Imfucumfucu Yembewu Ye-Flax: Ungayitholaphi Futhi Ungayisebenzisa Kanjani
- Izindlela Elula Zokuthola I-Flax Ekudleni Kakho
Imifino: Ama-Dips, Spreads, noma Crackers
Ama-dips amaningi futhi asakazeka aphansi kuma-carbs. Bambisana ngemifino engekho-starchy futhi une-snack enempilo enhle!
Ngenkathi ukhona, cabanga ngaphezu kwe-celery kanye ne-carrot izinti. Ungakwazi ukufaka amakhowe ngokusabalala okulula okuzenzela, ukusabalala kwe-pimento , noma ukuphosa isipinashi emizuzu emihlanu . Sebenzisa i- jicama noma i- cucumber rounds njengoba ungayenza i-cracker ye-dip or even guacamole . Imifino eminingi ingadliwa eluhlaza-noma ngokushesha i-blanched-futhi yenza izikhundla ezinhle ze-crackers ne-chips eziphakeme.
Ekhuluma ngabaqambi, kukhona manje izinketho ezincane ze-carb emakethe.
Isibonelo, zama ama-almond-crackers eyenziwe yi-Simple Mills (etholakalayo e-Amazon) noma ungenza abenzi be-crackers:
Olunye uhlobo oluphansi lwe-carb luyizingulube ze-ingulube (Chicharrón) ezingakwazi ukwanelisa isifiso sento okuthiwa i-crispy futhi ingasetshenziselwa ukudlulisa.
U-Roll-Ups
Ungakwazi ngisho nokujabulela ukusabalala ngokuzifaka phansi. Kunezinhlobo ezimbili eziyinhloko zama-roll-ups aphansi:
- Gcwalisa noma ukusabalala inyama. Isibonelo, usakaze isipinashi simboze esiqetheni se-turkey esibhekile bese usiqeda.
- Eqabungeni le-lettuce, gcwalisa isaladi esenziwe amaprotheni, njenge isaladi yeqanda, isaladi lesikhumba, isaladi ye-tuna, isaladi le-salmon, noma isaladi le-ham. Lokhu kwenza ikhefu elihle kakhulu!
Amajikijolo
Ukufuna izithelo ezingenayo ushukela oluningi? Amajikijolo ayindlela yokuhamba!
Ama-Raspberries nama- blackberries yiwona aphansi kakhulu ku-carbs. Ama-strawberries nama- blueberries aphansi kakhulu. Hlanganisa amajikijolo ne-yogurt egcwele ogcwele amafutha, i-cottage shizi, ushizi we-ricotta, ukhilimu ushizi, noma ungakwazi nje ukugcoba ukhilimu phezu kwawo. Yum!
Imibono Eminye Yokunciphisa I-Carb
- Isilimo esidliwayo esinamagatsha anamanzi anesibhakabhaka se-Peanut noma esinezikhwama ze-Tuna Salad (nezinye izigulane zisebenza futhi)
- Ama- egg abilisiwe noma amaqabunga aphukile ( amaqanda wabaqalayo )
- I-Dill Pickles ne-Cheddar Cheese
- Imbewu ye-Sunflower (kugobolondo ngakho kuzothatha isikhathi eside ukuwadla)
- I-Mix-Carb Trail Trail
- UJerky (ushukela noma ushukela ophansi)
- Ukuncintisana Okuphansi-I-Carb
- Ushizi: Izinti, Umcengezi, Noma Ngezicucu ze-Apple
- I-Jello ye-Sugar-free, ne-Or Without Cottage Ushizi Futhi I-Sprinkle Of Nuts (Yenza uketshezi olungenashukela i-Jello ngenye ubisi lwekakhukhunathi.) Ukuze uthole iphakheji enkulu, qeda i-powder enkomishini yamanzi abilayo. engeza wonke amanzi. Faka kahle.)
- Ushokoledi Ushukela Ophansi Noma Ophansi-Okufana Ne-ChocoPerfection Bars
- I-Salmon Ebhemayo Ne-Cream Cheese On Ikhukhamba Izinkinobho
- I-Ricotta Ushizi Ngezithelo Eziphansi-I-Sugar , Amantongomane, Noma Okudliwayo
- Ama-Snack Bars, anjalo njenge-Quest Protein Bars (qaphela i-sugar alcohols, ikakhulukazi i- maltitol )
- I-Pepperoni Chips (I-microwave pepperoni tincetu kuze kube yilapho ehlwitha. Lezi zinhle ngama-cheeses nama-dips.)
Ukupheka okungaphezulu kwe-Carb Low Snack
- I-parmesan crisps e-oven -ophekwe ngotini : Vele ubhake ushizi kuhhavini futhi unesidla esiphundu, esincane kakhulu!
- I-low-carb nachos : Jabulela ama-flavour amaningi ama-nah ngaphandle kwawo wonke ama-carbs.
- I-low-carb pizza : Kusuka zokupheka ezilula-faka izithako ze-pizza ku-torplas ephansi-noma i-portabello mushroom-eqenjini elibandakanyeka kakhulu le-carb pizza crust zokupheka.
- Ama-peanut butter amaprotheni amabhola : Hlanganisa ndawonye izithako ezine, uwafake emabhola, futhi usuqedile!
- I-baker jalapeno Baked : Beka ushizi kanye nebhekoni ngamaphilisi anomuncu bese ubhaka.
- Amaminithi ama-sweet pecans ama-5 amnandi : Kuhle kakhulu isikhathi seholide (noma enye enye) noma uma ulindele izivakashi. Ziyashesha futhi zilula futhi ikhaya lakho lizonuka kabi!
- Ama-pizza aphuza : Bayike e-tin muffin nge-pepperoni crust.
- I-chips Celeriac : Yenza izinhlamvu zakho ezivela emifino ephansi-carb (isebenza nemifino eminingi yezimpande)
- Umshukela we-cranberry oshukela : Yidla nge-cottage shizi noma i-yogurt. (Ungenza ngisho nama-cranberries omisiwe ashukela kuhhavini.)
Izinsiza ezingaphezulu zokuncibilika kwe-Carb
- Izindawo zokudla eziphansi ezilungiselelwe ezi-10 eziphephile ezitolo zokudla
- Ukudla okune-Low-Carb Ephansi Okusuka KuSitolo Sokuthenga
- I-Best Portable Low-Carb Snacks
Izwi elivela
Ngezinye izikhathi lapho sicabanga ngokudla okulula, sicabanga ngokuzenzekelayo ukudla okungasihle kakhulu kithi. Kodwa ukudla okulula kungenza nje kalula kube yingxenye yokudla okunempilo.