Ho tloha meroho e fokolitsoeng ea carb e nang le serame, ho na le seo u ka se kenyang koloing ea hau
Ha u fetola tsela e tlaase ea ho ja, u tla iphumana u ja lihlahisoa tse ncha, lijo le lintho tse ling tse senyehang. Merero e mengata e tlaase ea carb e khothalletsa ho khaola lijo tse nkiloeng le ho fetola lijo tsohle-joaloka litholoana le meroho-hammoho le liprotheine. Ho na le tse seng kae tse phahameng tse hlahisang lintho, tse kang litapole le libanana, tse ntle ho ja ka mokhoa o lekanyelitsoeng ka moralo o tlaase oa lijo.
Mohato oa pele oa ho fetola mokhoa oa ho iphelisa oa bophelo ke ho lokisetsa. Etsa bonnete ba hore o hloekisa likhabote tsa hau le ho tlosa li-carb tse phahameng le lijo tse tsoekere. Haeba u latela lijo tse kang lijo tsa Paleo , u tla boela u batle ho tlosa lintho tse nang le lijo-thollo le gluten . Hang ha u se u hloekisitse li-pantry, u fetele sehatsetsing sa hao. Haeba u e-na le lijo tse ngata tse sa lumellaneng, u ka fana ka lisebelisoa tse sa senyehang sebakeng sa lijo tsa sebakeng seo.
Lintho tse tlaase tsa Carb tse lokelang ho li boloka
- Meroho e tlaase ea carb e ncha ebile e na le serame. Sena se ka kenyelletsa meroho, pelepele, squash ea lehlabula, asparagus kaha bohle ba tlaase ka lik'habohaedreite.
- Litholoana tse fokolang haholo, haholo-holo monokotsoai o nang le serame.
- Lijo tse kang likhoho, litlhapi le mehloli e meng ea liprotheine tse omeletseng.
- Mahe
- Lihlahisoa tsa lebese kapa mefuta e meng ea lebese joaloka lebese la almond kapa lebese. Lijo tse ling tse fokolang likolobe li rera joaloka P aleo dijo le Whole30 tse kenyang lebese ho tloha lenaneong.
- Tofu
- Manate a akarelletsang lialmonde, makotomane, li-pecans, walnuts, li-nanate
- Peo e kang soneblomo le peo ea mokopu.
Lintho ho Toss
- Lijo tse nang le lijo tse nang le li-carb tse kang li-pasta, li-dessert, li-waffles, joalo-joalo.
- Ho thabisang ke hore lijo tse ngata tse senyehang li na le lik'habohaedreite tse nyane.
Hang ha u hloekisitse likhabote tsa hao le sehatsetsing, ke nako ea ho ea mabenkeleng! Etsa lenane la lintho tseo u li hlokang ho reka e le hore u se ke ua khelosoa ke lintho tse phahameng tsa carb.
Lihlahisoa tse tlase tsa Carb Shopping List
- Meroho e metso e mongobo e bolokehileng kahare ea hau ho akarelletsa le linaoa tse tala , broccoli , spinach le cauliflower , tse ka phehoang ka potlako bakeng sa lijo kapa lijo tse hlahisang lijo.
- Meroho e mecha ea ho noa lijo, ho hlakile kapa ka ho jala le ho pata. Likomkomere , jicama , pelepele , le linaoa tse tala li etsa mefuta e metle ea limela tsa meroho e monate.
- Litholoana tse nonneng le monokotsoai. Litholoana tse nonneng li monate ho ja le ka yogurt kapa kottage cheese hammoho le ho eketsa haholo ho smoothies.
- Lettuce, makhasi a mabeli a maholo bakeng sa li-rollups kapa makhasi a manyenyane a sandwich (a kang a letlalo la letlalo la BLT wraps)
- Li jala meroho bakeng sa ho le bonolo ho etsa salate.
- Liprotheine nama e joalo, tlhapi, mahe le tofu.
- Linate tse nang le walnuts, pistachios, linate tsa macadamia, lialmonde le li-cashews.
- Mehloaare le lijo tse ling tse nkiloeng kapa tse nonneng tse kang kimchi.
- Li-noodle tsa Shirataki , li-noodle tse entsoeng ka konjac yams tse nang le lik'hilojule tse ngata le lik'habohaedreite.