1 - Ukudla okunempilo kokubili kokudla okuphansi-kwe-Carb ne-Low-Fat Diets
I-low-carb ne-fat-fat diet ingase ibonakale iphikisana nomunye nomunye, kodwa bobabili banokucwaninga okuningi ngokuthi bayindlela ephephile futhi ephumelelayo yokubuka isisindo sakho. Eqinisweni, ngicabanga ukuthi bahlanganyela ngokuvumelana nemifino ephansi-carb kanye namafutha aphansi-fat.
Ufuna ukwazi okuningi? Nazi izinkomba zami zokudla ezingahle zisebenze kokubili okuphansi kwe-carb kanye nokudla okuphansi kwamafutha.
2 - Imifino kanye nezinhlamvu
Indlela engcono kakhulu yokugcwalisa ipuleti yokudla ukuqala ngengxenye enomusa yemifino kanye nezihlabelelo. Bangezela ivolumu ekudleni ngaphandle kokufaka amakholori amaningi. Nakuba i- lettuce ye-iceberg ayimabi , imifino emnyama nama-lettuce yizinqumo ezihlakaniphile, njengoba ziphethe amavithamini engeziwe namaminerali.
I-Low-Carb Tip: Engeza i-bleu ushizi, i-Italian, noma i-vinaigrette yokugqoka.
I-Low-Fat Tip: Engeza ijusi lemon noma ukugqoka okuncintisayo kwamafutha okuthandayo.
3 - I-Asparagus
Le imifino enhle ingaba yindawo ephakathi kwe-carb ephansi noma izitsha ezinamafutha aphansi. I-Asparagus iphansi kuma-kilojoule futhi inevithamini efana ne- folate ne-vitamin A.
4 - Zucchini
I-Zucchini enye enye i-calorie ephansi, imifino ephansi kakhulu enomnandi uma ingeziwe ezitsheni zokugaya-zithelo Zucchini zingasuswa zodwa noma nezinye imifino.
I-Low-Carb Recipe: I- Pasta ye-Zucchini
5 - Utamatisi
Utamatisi uyamnandi esiphundu esiphundu se-utamatisi noma oqoshiwe oluhlaza okwesaladi noma isangweji.
6 - Salmon
I-Salmon iqukethe i-omega-3 fatty acids, ekulungele uhlelo lwakho lwezinhliziyo. Futhi umthombo omuhle kakhulu weprotheyini futhi uqukethe i-antioxidant ebizwa nge- astaxanthin .
7 - Inkukhu
Inkukhu, lapho ilungiselelwe kahle, ingumthombo ophansi we-fat futhi omuhle kakhulu weprotheyini. Izinkukhu ezikhuliswe ngokomzimba zenza ngisho nokukhethwa okungcono. Gwema izindlela zokupheka ezibiza ukusaba kanye nama-creamy sauces.
I-Low-Carb Recipe: I- Low-Carb Chicken Pot Pie
8 - Izidlo zemidlalo
Ukudla kwegeyimu, njenge-venison ne-elk, incike kakhulu, futhi iyimithombo emihle kakhulu yamaprotheni, i- carnitine ne-zinc.
9 - Umhluzi noma isobho
Umhluzi noma isisetshenziswa singasetshenziswa njengesisekelo sesobho, ama-stews, nama-sauces. Zingasetshenziswa nakwezinye izindlela zokugcina izinyama zimanzi ngesikhathi sokupheka.
10 - amajikijolo
Amajikijolo anamavithamini amaningi kanye nama-antioxidants futhi enza i-dessert enkulu noma i-add a nice isaladi.
I-Low-Carb Tip: Sekela ama-blueberries nama-strawberries ene-dollop ye-cream eboshiwe futhi ufafaze ama-almonds ashicilelwe.
I-Low-Fat Tip: Sekela amajikijolo anamafutha agesi aphansi kanye nama-almond aqoshiwe.
11 - Iwayini elibomvu
Izifundo zibonisa ukuhlanganiswa phakathi kokusetshenziswa kwewayini kanye nempilo enhle (ngisho newayini eliphathekayo ). Khumbula ukuthi ukukhonza kwewayini kuphela ama-ounces amane kuphela. Iwayini libuye lisetshenziswe njengesithako esiyinhloko ekuphekeni eziningana.
I-Low-Carb Recipe: Isipinashi esincane nje
I-Recip-Fat Recipe: I- Red Wine Gravy
Imithombo
I-Department of Agriculture Agricultural Research Service yase-United States ye-United States ye-Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020." Http://health.gov/dietaryguidelines/2015/guidelines/.