South-Beach Tshaj Compatible
Cov ntawv qhia no yog tsim los kom ua tau raws Phaj Ib ntawm South Beach noj zaub mov tab sis ua haujlwm ntawm yuav luag txhua hom phiaj tsawg-tsawg. Nws muaj peev xwm ua kom yooj yim kom haum rau lwm cov kev pab cuam tsawg tsawg. Nws yog qis me ntsis hauv calorie ntau dua feem ntau ntawm kuv cov menus. Yog tias koj tau tshaib plab, ntxiv ib qho nqaij nyug ntxiv nqaij npuas thaum noj su, ntau roj hauv kev npaj cov qe thiab noj zaub ntsuab.
Noj tshais
- Broccoli-Cheese Frittata , nrog ½ khob zaub qhob noom tawv thiab 1/3 c uas muaj roj tsawg ntawm ib qho kev pab - los yog ua rau cov khoom xyaw nrog omelet, los yog cia li khij lawv tag nrho. Yog tias nws ua ib feem ntawm lub frittata, Kuv suav 1 teaspoon txiv roj roj - koj yuav zaum ntxiv roj ntau ntxiv thiab calorie ntau ntau yog tias ua noj cov khoom xyaw cais (nws yog qhov zoo, nws tsuas cuam tshuam kuv ntsuam xyuas ntawm cov zaub mov).
- 2 slices Canadian nqaij sawb - tuaj yeem siv los ua ib feem ntawm lub qe tais yog tias koj xav tau
Noj su
- Zaj Duab Taum Kua Zaub - ua Kev Tso Tsuag Ziab , ntxiv ib qho ntawm cov taum dub
- 2 Nqaij Nqaij Nqaij Nqaij Nqaij Nqaij, ua nrog 2 pob hlab ci nqaij nyug ci, 2 lettuce nplooj, 1 T mayo, thiab ½ khob kua txob liab piam thaj (tsis ntim rau hauv qab zib, los yog yaug). Muaj peev xwm pauv tau cov ntoo tsawg tsawg tshaj plaws rau cov kua txob, rau 1 pob gram carb thiab tsawg dua kev pabcuam.
Khoom txom ncauj
- 15 tag nrho almonds
Noj hmo
- Qaib Marsala
- 1 khob zaub ntsuab, xws li zaub lom, ua los ntawm sautéing nrog 1 clove qej thiab 1 T olive oil
- Yeem Dessert: Tsis muaj poom kua zaub ntsuab
Kev Ntsuas Kev Noj Haus: 30 grams zoo carbohydrate , ntxiv rau 22 gram fiber, 110 grams protein, thiab 1400 calories.
Lus Cim: Calories muaj peev xwm sib txawv los ntawm kev ntxiv thiab rho tawm cov protein thiab rog (yog tias koj tau tshaib plab, ntxiv calorie ntau ntau), los yog, yog tias koj qhov carbohydrate xav tau txawv ntawm qhov no, hloov cov nqi ntawm cov khoom noj carbohydrate. Txhua tus menus yeej tseem ceeb txhua yam tseem ceeb hauv cov vitamins thiab minerals tawm tshwj xeeb yog cov calcium thiab Vitamin D.
"Yeej tseem zoo" txhais tau hais tias ib qho vitamin tej zaum yuav muaj me ntsis nyob rau hauv ib hnub los yog lwm qhov. Rau feem ntau, cov menus deb tshaj qhov tsawg kawg yuav tsum tau ua. Qee cov ntawv qhia me muaj kev xaiv tsawg dua. Kuv kev ntsuam xyuas ntawm cov as-ham tsis yog cov carbs tsis muaj qhov kev xaiv no.