Kuhle ukwazi ukuthi yikuphi ukudla okulungile ukuze ubambe ngokuhamba
Kwabanye, umcabango wokupheka noma inkinga yokupheka kuyinkinga. Uma ungathandi ukupheka, ungabe usaphinde ubheke. Kunezindlela zokuba nokudla okunempilo, okuphansi-carb ngaphandle kokuvula isitofu noma ukuphoqa inkinobho ku-microwave.
Lolu hlelo lokudla lungase lubandakanye ukuqhutshwa kwemoto futhi kungabandakanya ukudla ukudla okusha noma okubandayo, kodwa konke okumele ukwenze kuvulwe ifriji yakho.
Usuku Oluphephile, Lwase-Low Carb No Ukupheka
Uhlelo lokudla olulandelayo luyimfuneko yokudla yosuku. Ingqikithi yenani le-carb ingama-gramu angu-33, ama- gram angu-25 amagremu, amaprotheni ayi-120 amagremu, nama-calories angu-1,567.
| Isikhathi sokudla | Ukudla |
|---|---|
| Ukudla kwasekuseni | 1/2 indebe yonke i-cereal bran ne-fibre eyengeziwe Ubisi lwe-1/2 indebe 3/4 indebe ye- strawberries 3 wezipuni oqoshiwe ama-alimondi |
| Ukudla | Iya kuWendy's . Hlela ama-sandwich nesifuba sezinkukhu ezimbili ezikhwebuziwe nesaladi ye-caesar. Ungadli ama-buns nama-croutons. |
| Snack | Amakhowe amakhulu amathathu, ngalinye libe nesipuni esisodwa se-cream eshicikile eshicikile |
| Dinner | Inkukhu yezinkukhu ihlanganisa izinhlamvu ezintathu ze-ulethisi ezinkulu (ungasebenzisa ama-tortillas aphansi, kodwa kuzodingeka ulungise i-carb nezibalo ze-fiber ) Ama-ounces ama-4 wekhukhu okuphekwe kusukela kumanethi okukhipha noma okuvela enkukhu yonke yenkukhu eqoshiwe I-1/2 indebe inqunywe pepper obomvu 1 iplamu utamatisi, lisikiwe I-avocado ye-1/2 1 isipuni semayonnaise |
| Dessert | I-vanilla e-raspberry e-raspberry - Ayikho ukupheka, kodwa idinga i-blender imizuzu engu-5 |
Ama-calories angahluka ngokufaka nokukhipha amaprotheni namafutha, noma, uma i- carbohydrate yakho edingekayo ihluke kulokhu, ngokushintsha inani lemikhiqizo ye-carbohydrate.
Dala uhlelo lwakho lokudla lwe-No-Cook ne-Low-Carb Daily
Ungakha imenyu yakho yokudla yosuku ngokushintshe ukudla okuyisisekelo. Isibonelo, okusanhlamvu kanye nama-smoothies kuyindlela enhle yokudla kwasekuseni, kanti izinhlobo ezahlukene zezaladi zivame ukukhetha kahle ukudla kwasemini noma isidlo sakusihlwa.
Iningi lama- carbs emifino nezitshalo zesaladi zivela fiber , ngakho-ke inani le- carb net liphansi kakhulu. Sebenzisa imifino eluhlaza njenge-ulethisi, iklabishi, i-kale nesipinashi ukwenza isisekelo sakho, bese ufaka imifino ephansi ye-carb ukuze ukhanyise ukunambitheka nge-bell pepper, zucchini, kanye namakhukhamba bese ucindezela ngejusi elilodwa. Ukwenza i-jazz up isaladi yakho, yenze isaladi yaseMedithera ithengise utamatisi womvini, i-feta feta, iminqumo, iviniga elibomvu ne-tuna ekheniwe.
Ukudla kwasekuseni kungaba yi-carb ephansi, i-fiber high cereal nobisi namajikijolo. Noma, yishintshe uphinde wenze amaprotheni agwedeze, okuyinto enhle uma udinga ukuyithatha ekuhambeni. Amaprotheni agubha angabandakanya i-low-carb protein powder, amajikijolo amasha, amantongomane achotshoziwe, nobisi lwe-alimondi noma ubisi lwekakhukhunathi.
Olunye usuku olusasa, isikhathi sokudla sasemini noma okukhethwa kukho okulula kungaba ukudla okunomsoco noma kwe-nitrate ongayidla noma ngaphandle kweshukela.
Ukudla okusheshayo nakho kuyindlela yokuzikhethela, ukulawulwa kwesithupha ngokugcina ukudla kwakho okuncane-kokudla kuyodla iphrotheni bese ugoba isinkwa, amazambane, noma ukudla okudla.