1 - Cov Khoom Noj Kom Muaj Kev Noj Qab Haus Huv Rau Cov Nqaij Qes Carb thiab Cov Tsawg Muaj Nqi Tsawg
Cov khoom noj tsawg-carb thiab cov rog uas tsis muaj rog yuav zoo li sib txawv, tab sis nkawd ob leeg muaj kev tshawb nrhiav ntau hais tias lawv muaj kev nyab xeeb thiab muaj txiaj ntsim zoo los saib xyuas koj qhov hnyav. Ua tau, Kuv xav tias lawv muab qee yam hauv av nrog cov zaub mov tsis muaj carb zaub thiab cov nqaij tsawg.
Xav paub ntau ntxiv? Ntawm no yog kuv lub npe khoom noj rau cov khoom noj uas ua haujlwm rau cov zaub mov qis thiab roj tsawg.
2 - Zaub ntsuab thiab Lettuces
Qhov zoo tshaj plaws los mus ua kom tau zaub mov noj yog pib nrog ib qho dav dav ntawm zaub ntsuab thiab lettuces. Lawv ntxiv ntim rau pluas noj tsis ntxiv ntau ntau calories. Txawm hais tias dej qab ntsev yog tsis zoo, tsaus ntsuab thiab lettuces yog cov kev xaiv ntse, raws li lawv ntim cov vitamins thiab minerals.
Tsawg-Carb Ntsis: Ntxiv cov khaub ncaws npog cheese, Italian, lossis vinaigrette.
Cov Npe Ntse Tsawg: Muab cov kua txiv qaub los sis koj cov roj ntsha kom tsawg.
3 - Asparagus
Cov zaub no zoo nkauj tuaj yeem yog qhov nruab nrab ntawm cov roj tsawg lossis cov roj tsawg. Asparagus tsis muaj calorie ntau ntau thiab muaj cov vitamins zoo li folate thiab vitamin A.
4 - Zucchini
Zucchini yog lwm yam qes-calorie, tsawg-carb zaub uas yog delicious thaum ntxiv mus do-fry dishes Zucchini yuav sautéed ib leeg los yog nrog lwm cov zaub.
Low-Carb Daim Ntawv Qhia: Zucchini Pasta
5 - txiv lws suav
Txiv lws suav yog delicious nyob rau hauv ib lub lauj kaub cua los yog sliced nyoos rau ib tug zaub xam lav los yog nyuaj.
6 - Nqaij ntses
Salmon muaj omega-3 fatty acids, uas zoo rau koj lub plawv. Nws kuj yog ib qho zoo heev ntawm cov protein thiab muaj antioxidant hu ua astaxanthin .
7 - Nqaij qaib
Nqaij qaib, thaum npaj txhij, yog ob qho tib si tsawg thiab muaj protein ntau zoo. Organically nyuas tsa qaib ua kom zoo dua xaiv. Tsis txhob noj cov zaub mov uas hu ua khob cij thiab kua nplaum nplaum.
Tsawg-Daim Ntawv Qhia Txog Carb: Low-Carb Chicken Pot Pottery
8 - Cov Qus Meats
Cov nqaij si, xws li cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo, yog cov ntshiv heev, ntxiv rau lawv cov khoom noj khoom haus, carnitine , thiab zinc.
9 - Nqaij lossis kua zaub
Cov tawv nqaij los yog cov Tshuag siv tau los ua lub hauv paus rau soups, stews, thiab kua txiv hmab txiv ntoo. Lawv tuaj yeem siv rau lwm cov zaub mov txawv kom cov nqaij ntub dej noo thaum ua noj.
10 - Berries
Berries yog high vitamins thiab antioxidants thiab lawv ua ib tug zoo qab zib los yog ib tug zoo ntxiv rau ib tug zaub xam lav.
Low-Carb Tswv yim: Pab blueberries thiab txiv pos nphuab nrog ib tug dollop ntawm hnyav whipped cream thiab ib tug sprinkle ntawm slivered almonds.
Cov Noob Ntse Tsawg: Pab cov txiv berries nrog cov rog tsawg tsawg thiab yog hmoov almonds.
11 - Cov kab liab liab
Cov kev tshawb fawb pom tias muaj kev sib haum xeeb ntawm kev noj qab haus huv thiab kev noj qab haus huv (txawm tias haus cawv txiv hmab txiv ntoo ). Nco ntsoov tias ib qho dej caw tsuas yog 4 ooj xwb. Cov cawv tseem yog siv ua ib qho tseem ceeb nyob rau hauv ntau yam zaub mov txawv.
Low-Carb Recipe: Cias Scrumptious Spinach
Daim Ntawv Coj Tsawg-Rog: Cov Caw Cov Liab Liab
Cov chaw
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Liaj Ua Teb Kev Pab Cuam Tshaj Teb Cov Ntaub Ntawv Nto Heev rau Kev Siv Qhia Tshaj 28. https://ndb.nal.usda.gov/ndb/foods/show/4860.
Teb Chaws Asmeskas Chav Saib Xyuas Kev Ua Qoob Ua Loo thiab Kev Noj Qab Haus Huv thiab Pab Tib Neeg. "Txoj Cai Kev Noj Haus rau Neeg Asmeskas 2015-2020." Http://health.gov/dietaryguidelines/2015/guidelines/.