Ib hnub twg cov zaub mov rau lub sijhawm thaum ntxov ntawm cov zaub mov qis-carbohydrate
Puas yog koj tab tom nrhiav rau ib hnub twg cov zaub mov rau cov zaub mov uas tsis muaj phom sij uas yuav tsis ua haujlwm ntau dhau los ua? Koj yuav tsis muaj sijhawm rau kev siv sijhawm, tabsis koj tsis xav tuaj ncig xyuas cov khoom noj rau khoom noj lossis cov khoom noj txom ncauj uas tsis muaj piam sij. Cov ntawv qhia no muaj cov khoom tshiab thiab cov khoom noj uas ua tiav.
Cov ntawv qhia zaub mov no muaj ntau hauv fiber ntau thiab muaj protein ntau thiab muaj tag nrho cov vitamins thiab ntxhia cai rau hnub tshwj tsis yog rau cov vitamin D.
Tsis tas li ntawd, nws yog ib qho yooj yim cov zaub mov. Tsis pub ua noj ua haus tshwj tsis yog rau noj hmo, uas yog ib qho khoom noj uas tsis yog-fussy skillet. Nws muaj 49 grams ntawm usable carbohydrate thiab 36 grams fiber.
Cov ntawv qhia no yog South Beach Diet tus phooj ywg rau Phase Ob thiab dhau mus. Rau Ib Pem Ib, hloov lub pob zeb ntawm tshais rau ib khob kua txiv lws suav. Nws kuj yog qhov gluten loj-tshwj tsis yog tias tau sau tseg.
Noj tshais
- 1/2 khob high-fiber tsawg tsawg carb cereal, xws li All-Bran nrog ntxiv fiber. Yog tias koj noj cov glutens dawb, xaiv cov kua nplaum uas tsis muaj gluten.
- 1/3 khob mis nyuj haus
- 1/8 medium melon, xws li cantaloupe
- 1 ounce cov almonds yog slivered on cereal lossis tag nrho. Koj tuaj yeem txuag tau qhov no kom txaus siab ua ib qho khoom noj txom ncauj thaum nruab nrab yog tias koj nyiam.
Noj su
- Muab Cov Khoom Noj Uas Siv Tau Txais: Muab cov khoom noj khoom haus tuaj yeem ua rau cov zaub mov txawv (li ntawm 6.5 ooj los yog 4 khob) pov tseg nrog ib nrab ntawm cov avocado, 2 tablespoons sunflower noob, 3.5 ooj ntawm cov protein , nqaij nyuj, nqaij qaib, ntses, los yog taum paj yuav zoo), thiab 2 diav tsis muaj piam thaj ntawm Italian
Khoom txom ncauj
- Swiss thiab Ham Roll-Up: 1 ooj sliced ham thiab 1 ooj sliced Swiss cheese, nrog cov suab thaj tsis tov yog xav tau, dov nyob ib ncig ntawm lub nruab nrab dill pickle los yog qab zib tsis qab qab zib .
Noj hmo
- Basil Chicken with Vegetables : Cov zaub mov no yog yooj yim ua los sis tsis muaj ib daim ntawv qhia. Txiav ib qho nqaij qaib mis rau tom tej qhov nqaij me me. Lub caij nws ntxiv thiab ntxiv rau cov roj kub hauv lub skillet nrog cov ntoo uas tsis muaj carb xws li liab tswb kua txob, nceb, zucchini, los sis lub caij ntuj sov. Thaum yuav luag ua, ntxiv cov qij thiab cov zaub basel. Koj tuaj yeem hloov pesto ntses rau basil yog tias nws yooj yim dua. Nws kuj yog ib qho yooj yim los ua tib daim ntawv qhia nrog ib hom protein ntau, xws li taum, nqaij nyug, lossis nqaij npuas. Koj tuaj yeem hloov lub caij nyoog kom nws ua ntau Italis, Greek, lossis Thaib. Koj tuaj yeem ua ntxiv rau kev noj su lossis noj hmo rau hnub tom qab uas nws rov ua haujlwm tau yooj yim hauv lub microwave.
- Khoom qab zib: 1/2 khob ricotta cheese nrog cov pleev xim rau yam khoom noj, xws li tsis muaj suab thaj dawb flavored , kas fes thiab qab zib, tsis muaj cocoa thiab qab zib (kos carbs), los sis txiv hmab txiv ntoo .
Kev Ntsuam Xyuas Zaub Mov
Cov zaub mov no muaj 49 grams zoo carbohydrate ntxiv rau 36 gram fiber, 101 grams protein, thiab 1569 calories. Nws muaj tsawg kawg yuav tsum ua kom tag nrho cov vitamins thiab minerals tawm tshwj xeeb tshaj yog vitamin D.
Ntawv Tshaj Xo Cov Lus Sau thiab Cov Kev Hloov Kho
Tag nrho cov calorie ntau nyob rau hauv no txhua hnub ntawv qhia tau los ntawm kev ntxiv thiab rho tawm cov protein thiab rog. Yog tias koj tau tshaib plab, ntxiv calorie ntau ntau. Yog tias koj cov carbohydrate xav tau txawv ntawm qhov no, koj tuaj yeem hloov cov nqi ntawm cov khoom noj carbohydrate.