1 - Chakudya Chopatsa Chakudya Chakudya Chachikulu Chakudya Chakudya Chochepa
Zakudya zapansi ndi mafuta ochepa zimakhala zosiyana ndi wina ndi mzake, koma onsewa ali ndi kafukufuku wochuluka kunena kuti ndi njira zabwino komanso zowonetsera kuti muyang'ane kulemera kwanu. Ndipotu, ndikuganiza kuti amagawana ndi zamasamba zabwino komanso zowonjezera mafuta.
Mukufuna kudziwa zambiri? Nazi zakudya zanga zomwe zingagwiritsidwe ntchito pazitsamba zochepa komanso mafuta ochepa.
2 - Maguwa ndi Letesi
Njira yabwino yodzaza chakudya ndi kuyamba ndi gawo lopatsa maluwa ndi letesi. Amawonjezera voliyumu ku chakudya popanda kuwonjezera makilogalamu ambiri. Ngakhale letesi la iceberg si loipa, mdima wamdima ndi letesi ndizosankha mwanzeru, pamene zimanyamula mavitamini owonjezera ndi mchere.
Mtengo wa Carb Low: Onjezerani mtundu wa tchizi, Italy, kapena vinaigrette.
Chinthu Chochepa Chakudya: Onjezerani madzi a mandimu kapena zovala zomwe mumazikonda kwambiri.
3 - Katsitsumzukwa
Maluwa okongolawa angakhale malo otsika kwambiri a carb kapena mafuta ochepa. Katsitsumzukwa kamakhala kochepa ndipo imakhala ndi mavitamini monga mavitamini A.
4 - Zukini
Zukini ndi zakudya zina zomwe zimakhala zonunkhira pokhapokha ngati zowonjezera zophika Zukini zimatha kusunthidwa zokha kapena zamasamba.
Mapu a Carb Low: Pasitala Zukini
5 - tomato
Tomato ndi zokoma pamsuzi wobiriwira wa tomato kapena sliced yaiwisi pa saladi kapena sangweji.
6 - Salimoni
Saumoni ili ndi omega-3 fatty acids, yomwe ili yabwino kwa dongosolo lanu la mtima. Ndicho chitsimikizo chabwino kwambiri cha mapuloteni ndipo ali ndi antioxidant yotchedwa astaxanthin .
7 - nkhuku
Nkhuku, mukakonzekera bwino, ndizochepa mafuta ndi apuloteni abwino kwambiri. Nkhuku zouma mwachibadwa zimapanga bwino kwambiri. Pewani maphikidwe omwe amaitana kuti azidya ndi masukisi okoma.
Mapu a Carb Low : Pie Low Carb Chicken Pie
8 - Zakudya Zamasewera
Zakudya zamasewera, monga venison ndi elk, ndi zowonda kwambiri, kuphatikizapo zimakhala zopezeka bwino kwambiri za mapuloteni, carnitine , ndi zinc.
9 - Msuzi kapena Msuzi Stock
Msuzi kapena katundu angagwiritsidwe ntchito monga maziko a supu, stews, ndi sauces. Zitha kugwiritsidwanso ntchito mu maphikidwe ena kuti nyama zisamawonongeke pakuphika.
10 - Zipatso
Mavitamini ali ndi mavitamini ambiri komanso antioxidants ndipo amachititsa mchere wambiri kapena zabwino kuwonjezera pa saladi.
Nkhupuka ya Carb: Gwiritsani ntchito blueberries ndi strawberries ndi chidole cha kukwapulidwa kolemera ndi kuwaza amondi amtengo wapatali.
Nthano yazing'ono: Perekani zipatso zokhala ndi mafuta otsika kwambiri omwe amathira mafuta ndi amondi.
11 - Vinyo wofiira
Kafukufuku akuwonetsa mgwirizano pakati pa vinyo ndi thanzi labwino (ngakhale vinyo woledzera ). Kumbukirani kuti kumwa vinyo imodzi ndi ma ounces anayi chabe. Vinyo amagwiritsidwanso ntchito ngati chofunikira pa maphikidwe angapo.
Mapu a Carb Low: Sipinachi Yosavuta
Recipe-Low Fit: Red Wine Gravy
Zotsatira
Dipatimenti ya Ulimi Yofufuza Zambiri za Ulimi ku United States ya National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
Dipatimenti ya United States ya Agriculture ndi Health ndi Human Services. Malangizo a Zakudya kwa Achimereka 2015-2020. Http://health.gov/dietaryguidelines/2015/guidelines/.