Kodi muli ndi njala pakati pa chakudya? Ndibwino kukonzekera kukhala ndi chotupitsa chosakanika cha carb chomwe chilipo kotero kuti musayesedwe ndi makina osungira. Ngati mukuwerengera ma carbu, mufuna kudziwa za "Five Under Five" zotsika kwambiri. Chotukudya chilichonse chimakhala ndi mapuloteni, mavitamini, ndi mafuta, koma ndi osachepera 5 magalamu a mtedza .
1 - Ricotta ndi Raspberries
Phatikizani 1/3 chikho mkaka wa ricotta tchizi ndi 1/4 chikho raspberries. Ngati mungafune kuwonjezera, perekani mbewu ya fulakesi kapena mbewu zina kapena mtedza wodula pamwamba (koma muwerenge carbs). Onjezerani zero-carb ngati mukufuna. Fufuzani malemba pa mtundu wa ricotta womwe mumapeza. Zomera zowonongeka zingakhale ndi kagawodidirate pang'ono chifukwa zambiri zimaphatikizidwa mu voliyumu yoperekedwa (kuzizizira zimapangitsa kuti zichepetse). Kuti mupange mtundu wa deluxe, sakanizani kirimu pang'ono ndi ricotta. Nazi izi:
- 4 magalamu olemera makapu komanso 2 magalamu
- 10 magalamu mapuloteni
- Makilogalamu 158
2 - Saladi ya Tuna ndi Selari
Mukhonza kupereka theka la mtedza wa walnut saladi ndi zinthu zowonjezera. Mwinanso mungathe kukulunga saladi ya thonje mu masamba a letesi, kapena mutumikire ndi masamba aliwonse omwe mumakonda kwambiri. Mfundo zokhudzana ndi zakudya ndizo:
- 2 magalamu a carb nanso 2 magalamu mitsuko = 4 magalamu a carbu
- 12 magalamu mapuloteni
- 183 makilogalamu
3 - Sipinachi Turkey ikuwombera
Tengani chidutswa cha nyama yamadzulo yopanda shuga (mwachitsanzo, Applegate Smoked Turkey), ndipo ikani 1/4 chikho mosavuta sipinachi kuviika pamzere pakati. Sungani ndi kudya. Mfundo zokhudzana ndi zakudya ndizo:
- 2 magalamu a tiyi timadzi timadzi timadzi timadzi timene timadontho timene timapanga timadzi timeneti timaphatikizapo 1 gram
- 10 magalamu mapuloteni
- 153 makilogalamu
4 - Mazira Ophika Ovuta ndi Radishes
Mukhoza kudya dzira lopweteka kapena awiri, koma ngati muwonjezera masamba obiriwira mungathe kulimbitsa mchere ndi zakudya zabwino ndikupatsanso mphamvu. Mwachitsanzo, 10 radishes wamba (yomwe imayenda bwino ndi mazira ophika kwambiri) ndi 1 gm ya carb. Malangizo okhudzana ndi thanzi la mazira awiri owuma ophatikizapo 10 radishes amakupatsani:
- Galamukani 1 gramu ya mtedza komanso 1 gram zitsulo
- 13 magalamu mapuloteni
- 212 makilogalamu
Mazira ophika kwambiri angawoneke ngati ovuta kwa oyamba kumene, kotero mungafune kufufuza momwe mungaphike mazira .
5 - amondi
Maamondi ali opatsa thanzi ndipo amapanga chotupitsa chosavuta. Ngati zili zofiira, mukhoza kuziyika m'thumba mwanu popanda mantha a mafuta. Inde, pewani anthu okonda kwambiri ngati ali ndi shuga. Kwa 1/4 chikho cha amondi, mfundo zokhudzana ndi zakudya ndizo:
- 3 magalamu a nkhono nkhwangwa pamodzi ndi magalamu 4 magalamu a 7 magalamu a makapu
- 8 magalamu a mapuloteni
- Makilogalamu 206
Pogwiritsa ntchito lamba lanu, muyenera kumaliza tsiku la ntchito kapena kusukulu masana kapena kunyumba kwa chakudya chopatsa thanzi chokhutiritsa kumapeto kwa tsiku.