Ua kom koj cov carbohydrates noj tsawg tsawg tsis tas yuav tsis zoo li nws yuav zoo li. Thaum koj yuav tsum tau txiav qee yam khoom noj tawm ntawm koj cov zaub mov ib txwm muaj - xws li qhob cij thiab noodles - tseem muaj ntau theem uas koj tuaj yeem ua kom ntseeg tau tias koj tau noj qab, noj zaub mov kom txaus. Tshwj xeeb, noj pluas tshais muaj protein ntau thiab npaj ua ntej rau pluas su thiab noj hmo, xaiv kev noj qab haus huv thiab zoo sib xws-qab cov zaub kom ua cov tshiab ntawm cov nyiam qub.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Ua Kev Zoo Siab Txhua Hnub Tsawg-Carb Pluas Noj
Kauj Ruam 1. Siv cov veggie-based pasta alternatives
Koj tuaj yeem tau txais txhua yam ntawm cov khoom noj uas tsis muaj carb tsawg, ua los ntawm txhua yam los ntawm seaweed mus rau nceb. Qhov tseeb, ntau lub khw muag khoom noj tam sim no nqa ntau cov veggies txiav rau hauv nyias nyias, zoo li daim kab xev. Ntxiv mus, spaghetti squash thiab hlua zucchini tuaj yeem siv tau yooj yim hauv txhua lub tais raws li lwm txoj hauv kev rau cov nplej raws cov nplej.
Piv txwv li, ua shirataki noodle nyias. Tau txais shirataki noodles ua los ntawm tofu thiab/lossis yams, vim cov no yuav muaj cov carbohydrates tsawg dua li ntau hom noodles. Pov cov noodles hauv cov sodium tsawg, qab zib qab zib, xws li cov kua ntses ua kua. Ntxiv veggies, zaub ntsuab, thiab taum lossis ntau tofu los ua zaub mov ntau dua
Kauj Ruam 2. Ntxiv cov protein rau koj cov zaub xam lav
Qhov zoo tshaj plaws txog cov zaub xam lav yog tias koj tuaj yeem tau txais txiaj ntsig zoo hauv ib pluas noj - thiab koj tsis muaj kev txhawj xeeb ntau dhau txog ib feem. Ib sab ntawm cov zaub ntsuab (qhov tsaus dua qhov zoo dua, feem ntau), ntxiv cov protein zoo, xws li qe nyuaj-kib, ntses salmon, muaj peev xwm ntawm tuna, nqaij qaib ntshiv, lossis puv tes ntawm cov txiv ntseej.
Ib qho zaub xam lav tshwj xeeb uas tshwj xeeb tshaj yog ua kom txaus siab thiab txaus siab thaum nyob qis ntawm cov carbohydrates yog steak zaub xam lav nrog cov tshuaj ntsuab thiab cov kua txiv hmab txiv ntoo
Kauj Ruam 3. Muab cov pizza ua paj zaub qhwv
Pizza yog ib qho ntawm cov tais diav uas ntau tus neeg uas sim txiav tawm cov carbohydrates kom ploj mus. Hmoov zoo, koj tsis tas yuav. Cauliflower tuaj yeem ua mashed thiab siv hloov hmoov hauv qhov qis-carb lwm txoj hauv kev rau pizza crust. Sab saum toj ntawm daim tawv nqaij nrog lws suav ntses, feta, thiab koj nyiam pizza toppings rau noj hmo uas yuav muab rau koj tag nrho cov tais tshiab kom nqhis.
Kauj Ruam 4. Hloov cov mov nrog cov zaub qhwv
Cauliflower tuaj yeem siv ua zaub mov zoo ntxiv thiab. Nws tseem ua noj sai dua. Rau kev noj hmo zoo, ci cov kua txob los yog nceb. Sauté qee yam ntawm koj nyiam cov khoom xyaw, xws li cov dos caramelized thiab cov qaib ntxhw ntshiv, nrog tsuav los yog mashed zaub paj. Ntxiv cov ntses marinara ib yam yog tias koj xav tau. Siv qhov no los sau cov kua txob ib nrab lossis cov nceb nceb nceb thiab ci rau 20 feeb lossis li ntawm 350 ° F (177 ° C).
Lwm qhov ua kom zoo rau cov nceb saum lossis kua txob yog sib xyaw ntawm kale, Swiss chard, thiab zaub ntsuab, lauj kaub kib kom txog thaum wilted. Ntxiv cov kua txiv qaub thiab taum dawb kom tsw, thiab sab saum toj nrog mozzarella cheese
Txoj Kev 2 ntawm 3: Txaus Siab Tsawg-Carb Tshais
Kauj Ruam 1. Xaiv rau Greek yogurt thiab txiv hmab txiv ntoo
Ib ½ khob ntawm Greek yogurt topped nrog ½ khob ntawm blackberries lossis raspberries yog txoj hauv kev zoo rau pib hnub nrog tsawg carbohydrates. Koj tseem tuaj yeem ntxiv cov txiv ntoo qhuav, txiv ntseej, lossis pecans kom nce cov protein, uas yuav pab tuav koj kom txog thaum noj su. Ntxiv cov noob paj noob hlis lossis flaxseed pluas noj rau kev noj haus ntxiv.
- Txhawm rau kom qab zib, ntxiv cov txiv maj phaub shredded yam tsis muaj qab zib ntxiv.
- Hom yogurt yog qhov tseem ceeb heev. Qab zib yogurt, txawm tias nws tsis rog, muaj ntau ntawm cov carbohydrates. Xaiv Greek yogurt lossis yogurt ua nrog mis nyuj tag nrho. Tag nrho cov mis yuav ua rau nws du thiab creamy, thiab tsis ntxiv cov carbohydrates.
Kauj Ruam 2. Noj qe ntau dua
Qe yog qhov tshwj xeeb muaj txiaj ntsig thiab muaj txiaj ntsig zoo rau kev noj tshais. Lawv kuj tuaj yeem ua noj yooj yim thiab sai sai. Npaj qe raws li koj xav tau, hauv lub lauj kaub tais diav nrog txiv maj phaub, flaxseed, avocado, lossis cov roj txiv roj ntxiv. Ntxiv koj nyiam veggies, xws li kua txob, dos, thiab txiv lws suav. Spinach thiab kale tshwj xeeb tshaj yog qis hauv cov carbohydrates, thiab ntxiv kev noj haus thiab zaub mov rau koj lub tais.
- Muab qee cov cheese zom rau saum kom ntxiv qee cov calcium thiab tsw yam tsis ntxiv cov carbohydrates.
- Siv tshuaj ntsuab rau lub caij koj qe. Ib sab ntawm ntsev thiab kua txob, rosemary, zaub basil, thiab turmeric yog txhua yam ntxiv rau omelets lossis scrambles.
- Koj tuaj yeem ci cov qe rau hauv qhov mus-mus los ntawm sau cov muffin tin nrog cov zaub veggies, cheese, thiab qe qe.
- Qe kuj yog qhov zoo ntxiv rau ib qho khoom noj los ntawm noj hmo hmo ua ntej.
Kauj Ruam 3. Sim tofu sib tsoo
Raws li lwm txoj hauv kev (lossis ntxiv rau) qe, taum paj kuj tseem ua rau cov khoom noj tshais zoo, thiab tuaj yeem siv ntau txoj hauv kev tib yam. Tof-kib tofu nrog qej, roj txiv roj, thiab taum ntsuab yuav saj zoo, thiab tuaj yeem ua noj hauv ob peb feeb.
Kauj Ruam 4. Ci nrog hmoov txiv maj phaub
Yog tias koj tsis tuaj yeem nres npau suav txog pancakes thiab waffles, koj nyob rau hauv kev kho tom qab tag nrho. Siv cov hmoov txiv maj phaub hloov cov hmoov nplej raws cov hmoov nplej, uas muaj ntau cov carbohydrates ntau dua. Nyiam cov txiv hmab txiv ntoo ntau dua lwm hom txiv hmab txiv ntoo rau qab zib. Koj tseem tuaj yeem siv blackberries lossis raspberries los ua qab zib qab zib.
Txoj Kev 3 ntawm 3: Ua kom Tsawg-Carb Diet nthuav
Kauj Ruam 1. Nrhiav cov qhob cij qis uas koj nyiam
Ib qho ntawm cov zaub mov uas tib neeg plam tshaj plaws thaum txo lawv cov carbohydrates noj yog qhob cij. Hmoov zoo, muaj ntau thiab ntau qhov qis-carb qhob cij xaiv. Saib rau qhov kev xaiv uas muaj tsawg ntawm cov carbohydrates tag nrho, tab sis muaj ntau ntawm cov zaub mov muaj fiber ntau.
- Piv txwv li, qhob cij los ntawm cov tuam txhab xws li Ezekiel's thiab Udi feem ntau muaj txiaj ntsig kev noj zaub mov zoo thiab cov khoom xyaw tsawg uas ua rau cov khoom noj tsis muaj carb.
- Thaum saib, txheeb xyuas cov qhob cij uas tsis muaj gluten. Txij li ntau thiab ntau tus neeg tab tom txo lawv cov gluten kom tsawg, ntau thiab ntau qhov lom zem glutens-free qhob cij tau tsoo lub khw muag khoom txee.
Kauj Ruam 2. Saib xyuas ntau yam nrog zaub
Coob leej neeg uas pib noj cov zaub mov tsis muaj carb tawm tsam nrog kev xav tias lawv tsis muaj ntau yam xaiv los ntawm; txawm li cas los xij, txiav txim siab plethora ntawm cov zaub thiab tshuaj ntsuab uas koj tuaj yeem nrhiav tau, tsis muaj qhov tsis txaus ntawm cov khoom sib txawv thiab cov khoom noj.
- Txawm hais tias nyob hauv cov pawg me me ntawm cov nplooj zaub ntsuab, koj tau txais zaub ntsuab, zaub ntsuab, zaub ntsuab, zaub qhwv, bok choy, kale, thiab ntau ntxiv los ua zaub mov noj hauv ntau txoj kev.
- Ntxiv mus, artichokes, asparagus, broccoli, taum ntsuab, eggplant, zucchini, thiab taum taum snow tuaj yeem ua rau muaj qhov tsw thiab nyiam ntawm ntau yam tais diav sib txawv.
- Lwm cov khoom xyaw zoo hauv qab kom txaus siab ntxiv rau yuav luag txhua lub tais suav nrog fennel, alfalfa sprouts, chives, thiab arugula.
- Thaum twg los xij nws zoo li koj tsis muaj kev xaiv, taug kev hauv koj lub khw muag khoom cov khoom lag luam. Koj yuav pom qee yam uas koj tsis tau sim dua ua ntej.
Kauj Ruam 3. Tsis txhob txhawj ntau txog cov rog
Yog tias koj ua tiav txo koj cov carbohydrates kom tau txais txiaj ntsig - tshwj xeeb yog ua kom cov carbohydrates hauv cov khoom noj tau ntim, koj kuj tseem tshem tawm ntau cov zaub mov uas suav nrog cov rog tsis zoo. Tsis tas li ntawd, yuav tsum tau noj kom muaj cov rog tsawg kom muab cov roj fatty acids uas tseem ceeb, thiab pab ua kom koj puv txij li koj tau txiav tawm cov carbohydrates. Xaiv cov roj txiv roj, txiv maj phaub roj, lossis sib xyaw zoo ib yam li SmartBalance. Tsis txhob zam cov roj hydrogenated thiab ib nrab-hydrogenated cov rog, thiab cov khoom noj uas muaj cov rog trans.
Kauj Ruam 4. Khaws cov khoom noj txom ncauj tsawg-carb
Yog tias koj xav khaws koj lub siab rau kev ua haujlwm thaum nruab hnub thiab zoo li noj su me me, koj yuav pom koj tus kheej tshaib plab ua ntej noj hmo. Yog tias qhov no tshwm sim, muaj qee qhov kev xaiv khoom noj txom ncauj tsawg-carb zoo uas yuav pab tau tshwj xeeb hauv kev tuav koj. Sim ua cov qe hnyav, cov cheese, lossis ob peb txhais tes ntawm cov txiv ntoo.
Tsev cheese, txiv apples, thiab txiv hmab txiv ntoo smoothies ua nrog cov hmoov protein, dej, txiv hmab txiv ntoo, thiab Stevia kuj ua rau cov khoom noj txom ncauj tsawg-carb
Kauj Ruam 5. Muab khoom plig rau koj tus kheej qee zaum nrog cov khoom qab zib tsawg-carb
Lwm hom khoom noj uas nyuaj rau muab thaum mus qis-carb: khoom qab zib. Hmoov zoo, muaj qee yam khoom qab zib uas koj tuaj yeem tau nrog kev noj mov hauv qhov me me.
- Cov qhob noom xim kasfes npog cov txiv ntoo lossis txiv hmab txiv ntoo thiab lwm yam khoom qab zib raws cov txiv hmab txiv ntoo yog cov kev xaiv zoo, tsuav lawv tsis muaj lossis ua me me.
- Rau qhov kho qhov carb tsawg kawg, kis me ntsis ntawm hazelnut kis ntawm graham cracker thiab saum nrog ib daim txiv tsawb.
- Sim no tsis-carb chocolate ncuav mog qab zib. Daim ntawv qhia ua ib qho kev pabcuam. Koj yuav xav tau ib lub qe, 1 tablespoon dej, 1 tablespoon qaub cream, 2 tablespoon cocoa hmoov, 1/2 teaspoon ci hmoov thiab 1 tablespoon stevia lossis truvia. Sib tov tag nrho cov khoom xyaw kom txog thaum du hauv cov tais ci lossis ramekin. Microwave rau ib feeb. Txaus siab rau!
Lub tswv yim
- Npaj koj pluas su hmo ua ntej. Yog tias koj noj su thaum nruab nrab ntawm koj cov hnub ua haujlwm, koj yuav pom tias nws nyuaj rau nrhiav ntau yam kev noj qab haus huv, txaus siab, thiab cov zaub mov muaj carb tsawg nyob ze koj qhov chaw ua haujlwm. Txuag nyiaj - thiab noj zoo dua - los ntawm ntim koj cov pluas su hmo ua ntej. Ua ib lub tais uas yuav tuav tau zoo, thiab saj zoo li txias. Yooj yim, ob qho tib si veggie-based noodles thiab zaub xam lav poob rau hauv pawg no.
- Cov zaub mov uas tsis muaj carb thiab noj zaub mov uas tsis muaj carb muaj ntau cov txiaj ntsig kev noj qab haus huv. Cov tib neeg tom qab noj zaub mov txwv txwv tsis pub muaj triglycerides qis dua, HDL cov roj (cholesterol siab dua), thiab cov ntshav qab zib zoo dua.
