Ukudla okuphansi kwe-carb kungenye yezindlela ezinhle kakhulu zokunciphisa isisindo, futhi kunezinhlobo eziningi zokudla okulandela uhlelo lwesidlo sokudla oluphansi. Ukudla okuphansi kwe-carb kuhlanganisa ukudla kwe-paleo, i-Atkins yokudla, ukudla okune-ketogenic, i-low-carb, i-Meditteranean yokudla, i-Whole30, kanye nokudla okuncane okuphansi kwe-carb.
Akuzona zonke izidlo ezifanayo, ngakho-ke uma ulandela uhlelo oluthile, qiniseka ukuthi uyazi ukuthi yini evimbelayo nokuthi yini evumelayo.
Imenyu yesampula elandelayo isebenza ngokudla okujwayelekile okuphansi kwe-carb. Izinguquko zingenziwa ukuze zamukele izinhlelo zokungenwa okusanhlamvu nezama gluten kanye nezidlo zemifino kanye ne-vegan.
Ukudla kwasekuseni
- I-hot peanut butterfly ipulazi
- 1/4 indebe noma amaqabunga ama-blueberries afriziwe amaqhwa
Uma unesifo se-celiac noma ukuzwela kwe-gluten, khetha uketshezi olungenalutho lwe-gluten njengento ethile irayisi noma esekelwe emzimbeni. Uma ulandela ukudla kwe-paleo noma okusanhlamvu, uketshezi akuyona inketho. Esikhundleni sokusanhlamvu, ungazama ukwenza imikhiqizo yasekuseni njengama-muffin usebenzisa ufulawa wama-almond noma ukhukhunathi.
Ukudla
- Isaladi usebenzisa izinkomishi ezingu-4 eziqoshwe i-romaine noma enye i-lettuce eluhlaza okomnyama (okungukuthi, hhayi i-iceberg), isigamu se-avocado, ama-ounces angu-4 okuphekwe inkukhu, nokugqoka i-vinaigrette njengokugqoka okubomvu nokumuncu.
Snack
- 1/4 indebe wonke ama-alimondi
Dinner
- I-Steak eqoshiwe noma e-pan-othosiwe (ama-ounces ayisihlanu eluhlaza)
- 1 ubhontshisi obomvu owodwa , ulungisiwe njengoba uthanda
- 1 ikhova mushroom kanye pepper newayini kanye namakhambi
Uma unesifo se-pescatarian, imifino, noma i-vegan, ungashintsha inyama nenkukhu ngaphandle kwebhontshisi, tofu, amaqanda, amantongomane noma inhlanzi. Gcina engqondweni, uma ushintsha umthombo wamaphrotheni, ingakanani amaprotheni oyidlayo angashintsha. Njalo ufunde amalebula akho ukuze ubone ukuthi amaprotheni angakanani inyama ayenziwe uma kuqhathaniswa ne-carbs.
Ukuhlaziywa Kwemsoco: Ingqikithi yama-gramu ayi-26 amagremudididrate kanye nama-gramu angu-32 e-fibre. Ku- Atkins Induction , shiya amakhowe kanye ne-pepper dish ngesikhathi sakusihlwa, futhi i-carb iyonke ingaphansi kuka-20 amagremu we-carb kanye no-29 amagremu fiber. Imenyu iqukethe amapremu angu-95 amaprotheni namakholori angu-1500.
Qaphela: Ama- calories angahluka ngokufaka nokukhipha amaprotheni namafutha, noma, uma i-carbohydrate yakho edingekayo ihluke kulokhu, ngokushintsha inani lemikhiqizo ye-carbohydrate. Wonke amamenyu ayenayo yonke amavithamini namaminerali abalulekile ngaphandle kwe-calcium ne-Vitamin D. "Ngokuyinhloko" kusho ukuthi i-vitamin eyodwa ingase ibe ngaphansi kosuku olulodwa noma olunye. Ngokuyinhloko, lamamenyu ayedlula kakhulu izidingo ezingaphansi.