Ha o ntse o ja lijo tse ngata, ho molemo ho tlohela ligrama tse seng kae tsa carbs ho tsoa moriting oa hau oa lijo hangata ha u lapile pakeng tsa lijo. Sena ke 'nete haholo libeke tse' maloa tsa pele tsa lijo. Kamora moo, takatso ea hau ea lijo e lokela ho tloaeleha-kahobane ha ho na monyetla oa ho lapa pakeng tsa lijo.
Leha ho le joalo, ka bophelo bo maphathaphathe boo boholo ba rona re bo tsamaisang, ha o tsebe hore na o ka tšoaroa neng nako e telele u sa je lijo.
Ntho e mpe ka ho fetisisa e etsahalang, tabeng eo, ke ho nka ntho eo u neng u kile ua e ja, e kang muffin e tsoang ka cafe. Sena se ka tšela tsoekere ea mali ea hao 'me sa lahlela' mele oa hau ho tsoa mmuso oa hau o tsitsitseng ka hloko.
Hape, joalokaha litsebi li bolela, ke habohlokoa haholo hore u se ke ua lapa. Sena se ka etsa hore 'mele o hlahise li-hormone tsa khatello ea kelello tse senyang le tsoekere ea mali le lisele tsa insulin. Leha ho le joalo, sena ha se bolele hore ha rea lokela ho ba le tlala-haholo-holo karolong ea pele ea lijo tse tlaase-empa re se ke ra li hlokomoloha nako e telele.
Haeba u ntse u utloa ho hlokahala hore u noe hangata, nahana ka hore na u ja ho lekaneng-haholo-holo mafura a lekaneng-linakong tsa lijo.
- Kamoo U ka Hlōlang Fat Phobia
Ho theha Nako e Ntle ea Carb
Mohopolo o motle oa carb o tlaase o na le protheine, mafura le fiber. Hangata fiber e bitsoa linate, lipeo kapa meroho.
Linate
Ka litsela tse itseng, linate (le peo e itseng) e ka ba sesebelisoa sa pheko e tlaase. Manate a na le protheine, mafura a phetseng hantle, le fiber kaofela ka har'a sephutheloana se le seng 'me bongata ba bona bo na le limatlafatsi. Ho na le marango a mabeli feela:
- Linate tse ling, tse kang cashews, li na le li-carb tse lekaneng.
- Batho ba bang ba thatafalloa ho emisa ha ba ja linate.
Ho lefella ho tseba hantle hore na u ja lijo tse ngata hakae ha u ja linate. Sheba boholo ba likarolo tsa hau.
Tlhahiso: Boloka li-nut le lipeo ka lehare. Tlosa chelete feela eo u rerang ho e ja ka nako e le 'ngoe. Haeba u ba nka le uena, sebelisa mekotla e nyenyane ea bohobe bo bobebe.
Peo
Peō ea li-flax le lipeo tsa chia li eketsa ka mokhoa o babatsehang ho tlhotla lijo tse tlaase. Hoo e batlang e le lik'habohaedreite tsohle ho tsona li na le mofuta oa fiber e sa phahamiseng tsoekere ea mali.
- Litsela tse 10 tsa ho eketsa meroho ea Chia ho lijo tsa hau
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Meroho: Li-Dips, Spreads, kapa Crackers
Likhomo tse ngata le li-spreads li fokotsehile haholo. Ba kopane le meroho e seng ea starchy mme o na le bohobe bo monate bo botle!
Ha u ntse u le teng, nahana ka nģ'ane ho celery le liropole li khomarela. U ka kenya li-mushroom ka li-mushroom tse ratoang habonolo , pimento e hasana kapa metsotso e 5 ea spinach dip . Sebelisa jicama kapa likomkomere ha u ntse u e-na le moqhaka oa ho pata kapa esita le guacamole . Meroho e mengata e ka jeoa e le e tala-kapa e potlakile ea blanche-'me e etsa libaka tse ntle bakeng sa li-crackers le lipsche tse phahameng.
Ha ho buuoa ka batho ba qhekellang, hona joale ho na le mefuta e mengata ea likarabo tse tlaase 'marakeng.
Ka mohlala, leka li-crackers tsa almond tse entsoeng ke Simple Mills (e fumanehang Amazon) kapa u ka iketsetsa liphoso tsa tsona:
Ntho e 'ngoe e khetholloang ke carb ke likolobe tsa nama ea kolobe (Chicharrón) e ka khotsofatsang takatso ea ntho e itseng ea crispy' me e ka boela ea sebelisoa bakeng sa ho pata.
Roll-Ups
U ka ba ua thabela ho jala ka ho li roala. Ho na le mefuta e 'meli e meholo ea li-roll-low-ups:
- Etsa setopo kapa se jele nama ea nama. Ka mohlala, jala sopinake e qhibiliha karolong e 'ngoe ea ts'ebetso ea ho tsuba le ho e pata.
- Lekhasi la lettuse, roala salate e entsoeng ka protheine, e kang salate ea lehe, salate ea khōhō, salate ea tuna, salate ea salom, kapa salate ea ham. Sena se etsa hore lijo tsa motšehare li monate haholo!
Monokotšoai
Ho batla litholoana tse se nang tsoekere e ngata? Litholoana tsa monokotšoai ke tsela ea ho tsamaea!
Li-Raspberries le li-blackberries ke tsona tse tlaase ka ho fetisisa ho li-carbs. Fragole le li-blueberries li ntle haholo. Kopanya li-monokotsoai tse nang le mafura a mafura a mangata, chate ea cottage, chisi ea ricotta, chisi ea tranelate, kapa o ka ba le lero le leholo holim'a tsona. Yum!
Litlhahiso tse ngata tsa ho ja lijo tsa Carb tse tlaase
- Celery e nang le Butter ea Peanut kapa e koahetsoeng ka Salaba ea Tuna (li-veggies tse ling li sebetsa hape)
- Li phehiloe ka thata kapa Li-mahe a tsitsitseng ( mahe a ba qalang )
- Dill Pickles le Cheese ea Cheddar
- Mefuta ea soneblomo (ka khetla e tla nka nako e telele ho e ja)
- Motsoako o tlaase oa Carb
- Jerky (e sa tsoekere kapa e tsoekere e tlaase)
- Litšepe Tse Fokolang
- Cheese: Li-Stick, String, kapa Tse Nang le Melao ea Apple
- Jello e sa tsoekere, ka ntle le ka ntle ho Cottage Cheese le ho fafatsa linate (Etsa lime tse se nang tsoekere Jello le karolo ea karolo ea lebese la kokonate. Bakeng sa sephutheloana se seholo, qhaqha phofo ka senoelo sa metsi a phehang. eketsa metsi a mang kaofela. Khothaletsa hantle.)
- Tsokolate ea Sugar e sa Lefshoa kapa e Fokotsehileng, E joalo ka Lijo Tsa ChocoPerfection
- Ho tsuba Salmon le Cream Cheese Ka Cucumber Slices
- Cheese ea Ricotta e theoha-litholoana , litlama , kapa lijo tse tsoekere
- Li-Bars tse Hlabang, Tse kang Joaloka Li-Protein tsa Li-Bars (sheba li-alcohols tse nang le tsoekere, haholo-holo maltitol )
- Pepperoni Chips (Microwave pepperoni e hlahisa likarolo ho fihlela ho monate. Tsena li monate haholo ka li-chees le dips.)
Litlhapi tse eketsehileng tsa Carb e tlaase
- Li-crisps tse entsoeng ka oli e entsoeng ka oli: Chesa feela cheese ka ontong 'me u na le bohobe bo monate bo nyenyane haholo ba carb!
- Low-carb nachos : Thabela litlolo tse ntle tsa nachos ntle le li-carbs kaofela.
- Pizza e tlaase : Ho tloha lijong tse bonolo feela, beha li-pizza metsoako e tlaase ea li-carb kapa mushroom ea li-portabello-ho e-na le li-directive tsa li-pizza tse ngata tse tlaase.
- Li-peanut butter protein balls : Kopanya hammoho lisebelisoa tse 'nè, li li tšele libolo,' me u fetile!
- Baked jalapeno poppers : Beha chisi le bacon ka pelepele tse monate le ho chesa.
- Li-pecans tse monate tsa metsotso e 5 : E kholo bakeng sa nako ea matsatsi a phomolo (kapa ntho leha e le efe) kapa haeba u lebeletse baeti. Li potlakile ebile li le bonolo 'me lehae la hau le monate haholo!
- Litlhapi tsa pizza : Li noe ka har'a tene ea mufine e nang le pente ea pepperoni.
- Litlhapi tsa Celeriac : Etsa likhase tsa hao lihlahisoa tse tlaase tsa carb (e sebetsa le meroho e mengata ea motso)
- Meroho ea cranberry e sa tsoekere : E ja ka kottage chisi kapa yogurt. (U ka ba ua etsa li-cranberries tse omisitsoeng ka hare ho ontong.)
Libaka tse ling tse ngata tse fokolang lijo tsa Carb
- Lijo tse Ntšitsoeng ka ho Fetisisa tse 10 tse entsoeng li itokiselitse Store Store
- Libaka tse 10 tse fokolang haholo tsa Carb ho tloha ho Store Store
- The Best Carable Low-Carb Snacks
Lentsoe le Tsoang ho
Ka nako e 'ngoe ha re nahana ka ho ja lijo tse monate, re nahana ka lijo tse sa re tsoeleng molemo haholo. Empa ho ja bohobe ho ka ba bonolo feela ho ba karolo ea mokhoa o nepahetseng oa ho ja.