Izinhlelo Zansuku zonke Zokudla Okunempilo
Le amamenyu yiziphakamiso ukuze uqalise ekudleni okunomsoco ophansi. Zonke zigcwalisa izidingo zosuku olugcwele zamavithamini (ngaphandle, ezimweni eziningi, i-vitamin D), amaminerali (ngaphandle, kwezinye izimo, i-calcium), ne-fiber. Ziba phakathi kuka-20 no-50 amagremu we-carb net (inani le-carb minus fiber) futhi kusukela ku-1500 kuya ku-1700 amakholori.
Uma udla ama-khalori amaningi kepha ufuna ukugcina ama-carbs afanayo, engeza amaprotheni kanye / noma amafutha. Uma udla i-carbohydrate engaphezulu, engeza imifino engezona isitashi kanye nezithelo ezincane ushukela. Yenza i-carbs yakho ibale futhi uthole "i-bang buck" kakhulu ngokwemigomo yezakhi. Ukuze uthole izinhlobo ezihlukahlukene ze-antioxidants, udle izinhlobo ezihlukahlukene zemifino nezithelo ezimibalabala.
1 - Imenyu Ye-Low-Carb Engenayo
Le menyu yokuqala ye-carb ibonisa isimiso esitholakalayo lapho kudala la manus-kuthatha amagremu angama-30 kuya kwangu-40 e- carbohydrate enhle ukwenza kube lula ukuthola zonke izakhi ezibalulekile. Inguqulo ephelele yale menyu, kuma-26 amagremu we-carbs net, inewo wonke amavithamini namaminerali njengoba kuphawuliwe ngenhla. Kukhona futhi i-Atkins Induction version engama-gramu angu-20 we-carb net, kodwa ayikwenzi ngempela, i-nutrient-wise. Yini enzima kwimenyu engu-20-gram iba lula kuma-30 noma 40 amagremu ngosuku.
2 - HIgh-Protein, Imenyu Ephansi-Carb
Le menyu ephakeme kakhulu yamaprotheni, ephansi-carb ifanelekile ekudleni kwe-Atkins, ukudla kwaseNingizimu South, amaprotheni amandla okudla kanye nokudla kwe-Paleo. Uzovame ukubona ukudla kweflekisi kumamenyu kulezi zidlo. Lokhu kungenxa yokuthi i-flax igcwele i-fibre kanye nezakhi ezifaka amafutha omega-3. Le menyu ibandakanya isidlo se-flax njengengxenye yesidla, kodwa uzophinde ubone ukuthi isetshenziselwa ukwenza ama-muffin aphansi, i-flax isinkwa sakusihlwa, nezinye izinto.
3 - Imenyu Ephansi Ye Car With No Ukupheka
Lolu suku oluphezulu lweprotheyini, oluphansi lwe-carb aludingi ukupheka futhi luhlanganisa ukudla kwasemini okusheshayo. Awudingi ngisho ne-microwave. Kuphelele kulabo abangathandi ukupheka, abangabi nesikhathi, noma badinga lula kokudla ekuhambeni. Le menyu inama-gramu angu-33 we-carb net, plus ama-25 amagremu we-fiber.
4 - Imenyu Ephansi-Carb yeSigaba Sokudla KweSouth Beach
Le menyu iklanyelwe ukuhambisana neSigaba Sokudla kweSouth Beach kodwa isebenza cishe noma yikuphi uhlelo oluphansi lwe-carb. Unama-gramu angu-30 we-carbohydrate enetheni futhi ingahlukahluka kalula. Uzojabulela i-frittata, isobho, ukugoqa kwenkomo okugcobe, kanye nenkukhu yama-marsala. Isidlo saseNingizimu South senzelwe ukunciphisa izinkinga zakho zempilo yengqondo.
5 - Imenyu Ephansi-I-Carb Ne-Breakfast Burrito
Le menyu izoba yinto enhle kakhulu ekudleni okunengi kwe-carb, nakuba kungeyona iSigaba Sokuqala seNingizimu South noma i-Atkins Induction. okuvimbela kakhulu i-carbohydrate. Ine-45 gram net (ephumelelayo) i-carbohydrate nama-gramu angu-27 e-fiber.
6 - Imenyu ephansi ye-Carb
Lena imenyu elula kakhulu engadingi ukupheka ngaphandle kwesidlo, okungukudla okungeyona fussy skillet. Iqukethe ama-49 amagremu we-carbohydrate esebenzayo nama-gram angu-36 e-fiber. Ukudla kwasekuseni kuyinqolobane nobisi, ikhabe, namantongomane. Ukudla kwasemini kuyisaladi elula, futhi ukudla kwakho kuyinhlanzi kanye noshizi.