Chakudya chochepa chokha ndi njira imodzi yabwino yochepetsera thupi, ndipo pali zakudya zambiri zomwe zimatsatira dongosolo loperekera chakudya cha carb. Zakudya zochepa za carb zikuphatikizapo paleo diet, Atkins zakudya, ketogenic zakudya, low-carb, Meditteranean zakudya, Whole30, ndi zakudya zambiri low-carb.
Sikuti zakudya zonse ndi zofanana, kotero ngati mukutsatira pulogalamu yeniyeni, onetsetsani kuti mukudziwa zomwe zikuletsa ndi zomwe zimalola.
Zotsatira zotsatilazi zimagwiritsira ntchito chakudya chochepa chochepa. Kusinthika kungapangidwe kotero kuti izi zithetsedwe kuti zikhale zopanda tirigu komanso zosapanga za gluten komanso zakudya zodyera komanso zamasamba.
Chakumwa
- Hotankhani wa kirimba mafuta a nkhono
- 1/4 chikho chotsitsika kapena chophika chisanu cha mtundu wa blueberries ndi tirigu
Ngati muli ndi matenda a celiac kapena mphamvu ya gluten, sankhani chimanga cha gluten monga mpunga kapena chimanga. Ngati mukutsatira chakudya cha paleo kapena cha tirigu, mbewu sizinasankhidwe. Mmalo mofesa, mukhoza kuyesa zakudya zam'mawa monga ma muffins pogwiritsa ntchito ufa wa amondi kapena kokonati.
Chakudya
- Saladi pogwiritsa ntchito makapu 4 odulidwa ndi romaine kapena mchere wina wobiriwira wakuda (ie, osati iceberg), theka la avocado, ma ounces ophika nkhuku yophika, ndi zovala za vinaigrette monga kuvala lokoma ndi kofiirira.
Zosakaniza
- 1/4 chikho chonse cha amondi
Chakudya chamadzulo
- Dothi losakaniza kapena lopaka (5 ounces yaiwisi)
- 1 chikho nyemba zonyezimira , momwe mumakondera
- 1 chikho bowa ndi tsabola ndi vinyo ndi zitsamba
Ngati muli nthenda yamagulu, zamasamba, kapena zamasamba, mukhoza kusinthanitsa nyama ndi nkhuku kuti zikhale nyemba, tofu, mazira, mtedza, kapena nsomba. Kumbukirani, ngati mutasintha mapuloteni, mungathe kusintha mapuloteni ochuluka bwanji. Nthawi zonse werengani malemba anu kuti muwone momwe mapuloteni okhala ndi nyama yowonjezeramo amayerekezera ndi carbs.
Kuyeza Zakudya Zakudya: Zambiri magalamu 26 magalamu komanso ma gramu 32. Kwa Atkins Induction , musiye bowa ndi tsabola pamadyerero, ndipo carb yonseyi imachepera makilogalamu 20 a carbu kuphatikizapo magalamu 29 magetsi. Menyu imakhalanso ndi ma gramu 95 a mapuloteni ndi pafupifupi 1500 makilogalamu.
Zindikirani: Ma calories akhoza kukhala osiyana ndi kuwonjezera ndi kuchotsa mapuloteni ndi mafuta, kapena, ngati zakudya zanu zimakhala zosiyana ndi izi, mwa kusintha zakudya zamagazi. Mankhwala onse ali ndi ma vitamini ndi minerals onse owonjezera kupatula calcium ndi Vitamini D. "Mwachidziwitso" amatanthawuza kuti vitamini imodzi ikhoza kukhala yochepa pansi pa tsiku limodzi. Kwa mbali zambiri, menus awa amaposa zosachepera.