Mapulani a Tsiku ndi Tsiku a Chakudya Chopatsa Thanzi
Ma menus awa ndi malingaliro omwe angakuthandizeni kuti muyambe kudya zakudya zochepa. Iwo amakwaniritsa zofunikira za tsiku lonse mavitamini (kupatula, nthawi zambiri, vitamini D), mchere (kupatula, nthawi zina, calcium), ndi mchere. Amakhala pakati pa 20 ndi 50 magalamu a nkhono (carb yosakaniza) komanso kuchokera 1500 mpaka 1700 calories.
Ngati mukudya makilogalamu ambiri koma mukufuna kusunga carbs chimodzimodzi, onjezerani mapuloteni ndi / kapena mafuta. Ngati mukudya makapu ambiri, yonjezerani masamba ena osakhala wowonjezera komanso zipatso za shuga. Pangani ma carb anu kuti muwerenge ndi kupeza "bongo kwa buck" mwa zakudya. Kuti mukhale ndi antioxidants osiyanasiyana, idyani masamba ndi zipatso zosiyanasiyana.
1 - Menyu Yoyambirira ya Carb
Menyu yoyamba ya carb ikuwonetsa mfundo yomwe yapezeka popanga menuswa-imatengera pafupifupi 30 mpaka 40 magalamu tsiku ndi tsiku kuti zikhale zosavuta kupeza zakudya zonse zofunika. Mndandanda wa masambawa, pa magalamu 26 a net carbs, uli ndi mavitamini ndi mchere monga tawonera pamwambapa. Palinso kachilombo ka Atkins Induction pa magalamu 20 a nkhono, koma sizimapangitsa kuti akhale ndi zakudya zowonjezera. Chovuta mu menyu 20-gramu zimakhala zosavuta pa 30 kapena 40 magalamu tsiku.
2 - Mapuloteni a HIgh, Low-Carb Menyu
Mapulogalamu apamwamba kwambiri, otsika kwambiri a carb ndi oyenera kudya zakudya za Atkins, zakudya za South Beach, zakudya zamapuloteni komanso zakudya za Paleo. Nthawi zambiri mudzawona chakudya cha fakitale pamasamba a zakudyazi. Izi ndi chifukwa flamasi imakhala yodzala ndi fiber ndi zakudya monga mafuta omega-3. Mndandandawu umaphatikizapo chakudya cha fulakesi monga gawo la chotukuka, koma mudzawonanso kuti chimagwiritsidwa ntchito popanga muffin ya carb, mkate wa ufa, ndi zina.
3 - Galimoto yopanda galimoto popanda kuphika
Tsikuli la mapuloteni, low-carb limafuna kuphika ndipo limaphatikizapo chakudya chamasana. Simukusowa ngakhale microwave. Ndibwino kwa iwo omwe sakonda kuphika, kusowa nthawi, kapena kusowa chakudya chokha. Menyuyi ili ndi magalamu 33 a carb, komanso magalamu 25 a fiber.
4 - Mitengo ya Carb yochepa ya Gawo Limodzi la Zakudya za South Beach
Menyuyi yapangidwa kuti ikhale yogwirizana ndi Gawo Loyamba la Zakudya za South Beach koma limagwira ntchito pafupi ndi mapulani aliwonse otsika. Imakhala ndi magalamu 30 a kagawamu ndipo ikhoza kukhala yosavuta mosavuta. Muzisangalala ndi frittata, supu, kuphimba nyama, ndi nkhuku marsala. Dothi la South Beach linapangidwa kuti lichepetse zifukwa zanu zoopsa za mtima.
5 - Msika Wochepa wa Chakudya Chakudya Chakudya Burrito
Mndandanda uwu ukhoza kukhala wabwino kwa zakudya zambiri zochepa, ngakhale kuti sizikupezeka pa Phase One ya South Beach kapena Atkins Induction. zomwe zimaletsa kwambiri makapu. Lili ndi makilogalamu 45 a net (yogwira) ndi makrigalamu 27 a fiber.
6 - Low-Carb Easy Menyu
Imeneyi ndi masewera ovuta omwe sasowa kuphika kupatula chakudya, chomwe ndi chakudya chosakwanira. Lili ndi magalamu okwana 49 magalamu a mafuta komanso magalamu 36 a magetsi. Chakudya cham'mawa chimadya ndi mkaka, vwende, ndi mtedza. Chakudya chanu chamasana ndi saladi yosavuta, ndipo chotukudya chanu ndi ham ndi tchizi.