Npaj Txhua Hnub Rau Kev Noj Qab Nyob Zoo
Cov ntawv teev cov khoom noj khoom haus no yog cov tswv yim los pab koj pib ntawm kev noj zaub mov tsis zoo. Lawv txhua tus ua tiav hnub uas yuav tsum muaj cov vitamins (tshwj tsis yog, feem ntau, vitamin D), minerals (tshwj tsis yog, qee zaum, calcium), thiab fiber. Lawv muaj li ntawm 20 thiab 50 grams net carb (tag nrho carb minus fiber) thiab ntawm 1500 mus rau 1700 calories.
Yog tias koj noj ntau calorie tab sis xav kom khaws cov carbs tib yam, ntxiv cov protein thiab / lossis roj. Yog tias koj noj ntau dua carbohydrate, ntxiv cov khoom noj uas tsis yog zaub ntsuab thiab paj txiv hmab txiv ntoo tsawg dua. Ua kom koj cov carbs suav thiab tau txais qhov "piam rau cov phaw" ntawm cov khoom noj. Yog xav tau ntau yam antioxidants, noj ntau hom zaub thiab txiv hmab txiv ntoo.
1 - Kev Tshawb Fawb Uas Muaj Qis Carb
Thawj cov low-carb cov ntawv qhia txog cov qauv no thaum tsim cov khoom noj-nws yuav siv txog li 30 mus rau 40 hnub txhua txhua hnub ntawm carbohydrate los ua kom yooj yim kom tau tag nrho cov kev lag luam tseem ceeb. Tag nrho version ntawm cov zaub mov no, ntawm 26 grams net carbs, muaj tag nrho cov vitamins thiab minerals raws li tau sau tseg saum toj no. Muaj kuj yog Atkins Induction version ntawm 20 grams net carb, tab sis nws tsis heev ua nws, nutrient-paub qab hau. Dab tsi yog qhov nyuaj rau hauv 20-gram zaub mov ua tau yooj yim dua ntawm 30 lossis 40 grams rau hnub ntawd.
2 - HIgh-Protein, Low-Carb Ntawv Cuam Tshuam
Cov khoom noj khoom haus no muaj protein ntau, cov zaub mov tsawg-tsawg yog tsim rau Atkins diet, South Beach diet, Protein Power Diet, thiab Paleo diet. Feem ntau koj yuav pom flax zaub mov noj rau cov khoom noj rau cov khoom noj. Qhov no yog vim hais tias flax yog jam-packed nrog fiber ntau thiab cov as-ham nrog roj omega-3. Cov ntawv qhia no muaj xws li cov khoom noj txom ncauj ua ib feem ntawm cov khoom noj txom ncauj, tab sis koj tseem yuav pom tias nws siv ua cov kaus poom uas tsis muaj ntsev, zaub mov pluas mov, thiab lwm yam khoom.
3 - Tsawg-Tsav Tsheb Cov Khoom Siv Uas Tsis Tau Ua
No cov protein ntau, cov hnub nyoog tsawg-tsawg yuav tsum tsis ua noj thiab suav nrog cov pluas noj mov. Koj tsis txawm tau lub microwave. Nws zoo tag nrho rau cov neeg uas tsis nyiam ua noj, tsis muaj sij hawm, los yog xav tau kev yooj yim ntawm kev noj zaub mov ntawm txoj kev mus. Cov zaub mov no muaj 33 grams net carb, ntxiv 25 grams fiber ntau.
4 - Low-Carb Menu for Weter
Cov ntawv qhia no yog tsim los kom ua tau raws theem ntawm South Beach Diet tab sis nws ua haujlwm nyob rau txhua qhov kev npaj tsawg-tsawg. Nws muaj 30 grams net carbohydrate thiab muaj peev xwm hloov tau yooj yim.Kev koj yuav txaus siab rau lub frittata, kua zaub, nqaij nyug nqaij ci, thiab nqaij qaib marsala. Sab qab teb puam dais yog tsim los txo koj cov mob plawv.
5 - Low-Carb Ntawv Qhia Nrog Noj Tshais Burrito
Cov ntawv qhia zaub mov no yuav zoo rau feem ntau cov zaub mov tsis zoo, tab sis tsis yog rau Phase Ib ntawm South Beach los yog Atkins Induction. uas yog ntau tshaj tawm rau carbohydrate. Nws muaj 45 grams net (effect) carbohydrate thiab 27 grams fiber ntau.
6 - Low-Carb Yooj Yim Qhia Ntawv
Qhov no yog ib qho khoom noj yooj yim heev uas yuav tsum tsis txhob ua noj tshwj tsis yog thaum noj hmo, uas yog ib qho khoom noj uas tsis yog-fussy skillet. Nws muaj 49 grams ntawm usable carbohydrate thiab 36 grams fiber. Noj tshais yog cereal nrog mis, txiv kab ntxwv, thiab txiv ntseej. Koj su noj yog ib qho yooj yim nyias, thiab koj lub khoom txom ncauj yog ib qho nqaij npua thiab cheese.