Usuku Lokudla Nge-High-Protein, I-Low-Carb Diet

Imenyu Ehamba kahle NeSouth South Diet, Low-Carb, noma Planeo Plans

Uma unqume ukuzama iphrotheni ephakeme, ukudla okuphansi kwe-carb uzofuna ukwazi ukuthi uhlelo lokudla oluvamile lungakanani usuku. Ukudla okuningi okunjengokudla kwe-South Beach, ukudla kwe- Atkins , i-Protein Power, kanye nokudla kwe-Paleo kugcizelela ukudla okuncane kakhulu, ukhetha okukhethwa kukho amaprotheni aphezulu, nokugcina amafutha ekudleni kwakho.

Ukudla okunempilo unethemba lokudla, ucabanga ngobuciko ngalokho okulandelayo, futhi ujabulela lokho okudlayo.

Nakuba ungadla kancane, ngeke ulahlekelwe ukudla futhi uzojabulela ukudla okunambitheka.

Usuku Oluphansi-I-Carb, Ukudla Okuphezulu-Amaphrotheni

Imenyu elandelayo yansuku zonke inamakhemitha angama-32 ama- carbohydrate enetha (amagremu angu-55 ama-carbohydrate), amagremu angu-23 ama-fiber, ama-gramu angu-103 wamaprotheni, ama-calories angu-1,604, nazo zonke izidingo zansuku zonke zamavithamini namaminerali ngaphandle kwe-calcium ne- vitamin D. Kubuye kube nensimbi encane engaphansi kwabesifazane be-premenopausal.

Le menyu ihlanganisa ibhulakufesi, isidlo sasemini, isidlo sakusihlwa, nesidla, futhi izosebenza cishe noma iyiphi i-carb ephansi, uhlelo oluphezulu lweprotheyini.

Isikhathi sokudla	Ukudla
Ukudla kwasekuseni	Amaqanda amathathu, noma yisiphi isitayela , njenge-omelet yemifino noma i- frittata Imifino engu-1 noma engu-2 ehlanganisiwe (sebenzisa okusele ebusweni obusandulele) ukuba uhambe namaqanda nganoma iyiphi indlela oyifunayo, njengemifino yaseMedithera e-scramble noma omelet, noma ngamaqanda othosiwe noma ophethwe phezulu
Ukudla	Isaladi enkulu enama-ounces angu-6 amaprotheni, njenge isaladi eluhlaza nenkukhu kanye nama-strawberries (engeza ama-ounces amabili enkukhu eyengeziwe) ogqwetshiwe nge- strawberry vinaigrette egqoka
Snack	1/2 indebe ejwayelekile i-cottage shizi (ungayifaka i-ricotta ngesigamu esisodwa se-carbohydrates) noma, kulabo abadla nge-Paleo, ama-nati amaningi noma ama-olives. Umkhawulo ophakathi ophakathi kwe-cantaloupe 2 wezipuni ipulakisi imbewu imbewu
Dinner	Ama-ounces angu-6 e-salmon, agwetshiwe , agcoziwe, noma aphekwe 2 izinkomishi ze-non-starchy, imifino ephansi-carb , efana isipinashi, isilimo se-asparagusi, i-broccoli, noma i-cauliflower I- dessert yokuzithandela (ayibalwa ekuhlaziyweni)

Ukuhlela Ukudla Kudinga Ukusebenza

Uma ufunda ukuthi yini eyamukelekayo nokuthi yini okufanele igwenywe kunoma yikuphi uhlelo lokudla, kuba lula ukuqala imephu ukudla kwakho siqu. Ungabheka amanye amamenyu wesimanje nsuku zonke noma usebenzise umbala wokuhlaziya wokudla okunomsoco ukuze ubale i-carbs yakho, amaprotheni, nama-khalori.

Uma Udinga Ukulungisa Imenyu

Amakholori aloluhlelo lwansuku zonke angaba lula kalula ngokufaka nokukhupha amaprotheni namafutha.

Uma uzizwa usulambile, ungasebenzisa amafutha amaningi ukupheka amaqanda noma i-salmon, engeza ushizi ku-omelet yakho yasekuseni, sebenzisa ngaphezulu ukugqoka esaladi yakho, noma ufaka ibhotela emifino yakho.

Uma i-carbohydrate yakho edingekayo iphakeme kunalokhu, bese ufaka ama-carbs amaningi. Ungasebenzisa izinga le-Atkins carbohydrate njengesiqondiso, ungeze ama-gramu ama-5 noma ama-10 we-carbohydrate kwisamba samalanga onke, ngokuthandwa okunikezwa ukuthi imithombo ibe imifino ephansi ye-carb, ukudla okunomsoco okuphakeme kakhulu kwamafutha futhi okuphansi kwama-carbs, amantongomane nembewu , namajikijolo noma ama cherry.

Uma udinga ama-carbohydrates ambalwa, shiya i-melon ngesikhathi sokudla kanye nama-strawberries esaladini lesidlo sasemini.