Los ntawm qes-carb khov zaub rau cov ntses, ntawm no yog dab tsi muab tso rau hauv koj lub laub
Thaum hloov mus rau txoj kev noj zaub mov tsawg tsawg, koj yuav pom tias koj tus kheej noj cov khoom noj tshiab, nqaij, thiab lwm yam zaub mov tsis zoo. Feem ntau cov hom kab mob tsawg kawg yuav pom zoo kom txiav cov khoom noj thiab hloov cov khoom noj zoo li txiv hmab txiv ntoo thiab zaub - thiab cov protein ntau. Muaj ob peb lub carb khoom ua khoom, xws li cov qos yaj ywm thiab tsawb, uas zoo rau noj nyob rau hauv ib lub hom phiaj tsawg tsawg.
Thawj kauj ruam hauv kev hloov txoj kev noj qab haus huv txoj kev noj haus yog kev npaj. Nco ntsoov ntxuav tawm koj cov khoom thiab tshem tawm cov zaub mov thiab cov khoom noj uas muaj suab thaj. Yog tias koj ua raws li kev noj haus zoo li Paleo noj , koj yuav tsum xav tshem tawm cov khoom uas muaj cov nplej thiab gluten . Thaum koj tau ntxuav tawm koj lub pantry, txav mus rau koj lub tub yees. Yog tias koj muaj ntau cov khoom noj tsis raws cai, koj tuaj yeem pub cov khoom tsis raug lwj mus rau cov zaub mov noj hauv zos.
Tsawg-Carb Khoom Kom
- Qes-carb zaub tshiab tshiab thiab khov. Qhov no muaj xws li cov zaub ntsuab, kua txob, lub khob thaum lub caij ntuj sov, asparagus thaum lawv tag nrho cov qis hauv cov carbohydrates.
- Low-carb txiv hmab txiv ntoo , tshwj xeeb tshaj yog khov berries.
- Nqaij zoo li nqaij qaib, ntses, thiab lwm yam khoom ntawm lean protein.
- Qe
- Cov khoom noj khoom haus los yog lwm yam xws li almond los yog mis nyuj laus. Qee qhov kev noj zaubmov uas tsis tshua muaj neeg pluag xws li PEeO diet thiab Whole30 cais tawm ntawm cov khoom noj.
- Tofu
- Ceev xws li almonds, hazelnuts, pecans, walnuts, txiv laum huab xeeb
- Noob zoo li paj noob hlis thiab taub dag.
Cov khoom kom pov thawj
- Cov khoom noj khov uas muaj cov khoom xyaw zaub mov, xws li cov nplej zom, khoom qab zib, cov iav, thiab lwm yam.
- Zoo siab, feem ntau cov khoom noj txom ncauj tau tsawg dua hauv cov carbohydrates.
Thaum twg koj tau ntxuav tawm koj cov khoom thiab cov tub yees, nws yog lub sijhawm mus kav khw! Ua ib daim ntawv teev cov khoom koj yuav tsum tau kom koj thiaj li tsis muaj kev cuam tshuam los ntawm cov khoom carb.
Low-Carb Food Shopping List
- Cov zaub khov ua kom muaj khoom noj rau hauv koj lub txaj nrog cov taum ntsuab , zaub paj zaub paj , zaub qhwv zaub , thiab cauliflower , uas tuaj yeem siav rau cov pluas noj los yog cov khoom noj txom ncauj.
- Cov zaub tshiab rau cov khoom noj txom ncauj, xws li dawb los yog nrog cov kis thiab dips. Cucumbers , jicama , tswb kua txob , thiab taum ntsuab ua cov khoom noj nyom zoo heev.
- Frozen txiv hmab txiv ntoo thiab txiv hmab txiv ntoo. Cov txiv hmab txiv ntoo yog ib qho zoo noj nrog cov kua mis nyeem qaub los yog tsev cheese nrog rau kev sib ntxiv kom zoo.
- Lettuce, ob qho tib si loj loj rau yob los yog nplooj me me rau qhaub cij (xws li BLT lettuce wraps)
- Cov nplooj zaub yoojyim kom yooj yim ua zaub nyoos.
- Protein nqaij, ntses, qe, thiab taum paj.
- Ceev xws li walnuts, pistachios, macadamia ceev, almonds, thiab cashews.
- Txiv ntseej thiab lwm yam zaub mov los yog khoom noj khoom haus xws li kimchi.
- Shirataki noodles , noodles los ntawm conjac yams uas muaj tsawg hauv calories thiab carbohydrates.