Merero ea Letsatsi le Letsatsi bakeng sa Lijo Tse Phetseng Hantle
Masiana ana ke litlhahiso tsa hore u qale ho ja lijo tse nang le phepo e ntle. E mong le e mong o phethahatsa litlhoko tsa letsatsi ka botlalo bakeng sa divithamine (ntle le, maemong a mangata, vithamine D), diminerale (ntle le, maemong a mang, khalsiamo) le fiber. Li na le lik'hilograma tse 20 le tse 50 tsa carb net (totara carb fiber fiber) le ho tloha ho 1500 ho ea ho 1700 lik'hilojule.
Haeba u ja lik'hilojule tse ngata empa u batla ho boloka li-carbs li lekana, eketsa liprotheine le / kapa mafura. Haeba u ja lik'habohaedreite tse eketsehileng, eketsa meroho e meng e sa starchy le litholoana tse tsoekere tse tlaase. Etsa hore li-carbu tsa hao li bale 'me u fumane "bo-bong" bakeng sa limatlafatsi. Ho fumana li-antioxidants tse fapa-fapaneng, ja limela tse fapa-fapaneng tse mebala-bala le litholoana.
1 - Menu ea Carb e nyenyane
Mokhoa ona oa pele oa li-carb o bontša molao-motheo o fumanoeng ha ho bōptjoa menyetla ena-ho nka ligrama tse 30 ho isa ho tse 40 tsa lik'habohaedreite tse ngata ho etsa hore ho be bonolo ho fumana limatlafatsi tsohle tsa bohlokoa. Ntho e feletseng ea menu ena, ka ligrama tse 26 tsa net carbs, e na le li-vithamine le liminerale tsohle tse boletsoeng ka holimo. Ho boetse ho na le phetolelo ea Atkins Induction ka ligrama tse 20 tsa carb ea net, empa ha e etse hantle, e nang le phepo e nepahetseng. Se thata ho menu ea 20-gram e ba bonolo haholo ho 30 kapa 40 dikgerama bakeng sa letsatsi.
2 - Hjgh-Protein, Low-Carb Menu
Lenane le phahameng la protheine, le tlaase la carb le loketse lijo tsa Atkins, lijo tsa South Beach, liprotheine tse matlafatsang le lijo tsa Paleo. Hangata u tla bona lijo tsa fatekisi ka menus bakeng sa lijo tsena. Lebaka ke hore folaxe e na le jeme e nang le fiber le limatlafatsi tse kenyeletsang mafura a omega-3. Lenane lena le kenyelletsa lijo tsa folaxe e le karolo ea bohobe, empa u tla boela u bone e sebelisetsoa ho etsa li-muffin tse tlaase, lijo tsa li-flax le lintho tse ling.
3 - Mesebetsi e ka tlase ea koloi ntle le ho pheha
Letsatsi lena le phahameng la protheine, le tlaase la carb ha le hloka ho pheha 'me le kenyelletsa lijo tsa motšehare. Ha u hloke le microwave. E phethehile ho ba sa rate ho pheha, ba se na nako, kapa ba hloka monyetla oa hore ba je lijo. Lenane lena le na le ligrama tse 33 tsa carb net, hammoho le ligrama tse 25 tsa fiber.
4 - Menu e tlaase ea Carb bakeng sa Khaolo ea 1 ea Lijo tsa South Beach
Lenane lena le etselitsoe ho lumellana le Phase ea 1 ea South Beach Diet empa le sebetsa hoo e batlang e le moralo o mong o tlase oa carb. E na le ligrama tse 30 tsa lik'habohaedreite 'me li ka fetoha habonolo. U tla thabela frittata, sopho e entsoeng, ho phuthela nama ea nama ea khomo, le khōhō ea marsala. Lijo tsa South Beach li ne li etselitsoe ho fokotsa lisosa tsa kotsi tsa pelo.
5 - Mesebetsi e tlaase ea Carb le lijo tsa hoseng Burrito
Lenaneo lena le ne le tla ba molemo bakeng sa lijo tse ngata tse tlaase, le hoja e se bakeng sa Phase One ea South Beach kapa Atkins Induction. tse thibelang haholo lik'habohaedreite. E na le ligrama tse 45 tsa methapo ea hau ea lik'habohaedreite le ligrama tse 27 tsa fiber.
6 - Low-Carb Easy Menu
Ena ke menu e bonolo haholo e hlokang ho pheha ntle le lijo tsa motšehare, e leng se seng sa fussy skillet lijo. E na le ligrama tse 49 tsa lik'habohaedreite tse sebelisoang le li-grama tse 36 tsa fiber. Lijo tsa hoseng ke lijo-thollo le lebese, melon, le linate. Lijo tsa hau tsa motšehare ke salate e bonolo, 'me bohobebe ba hau ke ham le cheese roll-up.