Maganizo A 27 Opatsa Thanzi Labwino

Zamkati

• 1. Olive tapenade wokhala ndi ma carb crackers ochepa
• 2. Kusakanikirana kwamayendedwe
• 3. Tchizi cha Cheddar chimataya
• 4. Mazira owonongeka
• 5. Maphikidwe a saladi ya tuna
• 6. Zipatso ndi kirimu chokwapulidwa
• 7. Chovala chodzaza
• 8. Chokoleti chakuda ndi batala wa cashew
• 9. Karoti amamatira ndi zopangira zokongoletsera
• 10. Sitiroberi yotsika mtengo
• 11. Kukutira letesi ya BLT
• 12. Tsabola wabwino wa belu ndi guacamole
• 13. Kale tchipisi
• 14. Zakudya zatsopano ndi tzatziki dip
• 15. Karoti timitengo ndi batala wa chiponde
• 16. Bokosi lotsika kwambiri la bento
• 17. Sinamoni yophika nyemba za dzungu
• 18. tchizi kanyumba kosungira
• 19. Edamame yotentha
• 20. Yogurt yosalala ndi mtedza
• 21. saladi wa mazira a peyala
• 22. Chingwe cha zingwe
• 23. Apurikoti wokutidwa ndi tchizi wabuluu
• 24. Kusuta salmon nkhaka kulumidwa
• 25. Mapepala amchere
• 26. Caprese saladi
• 27. Sardines pa osokoneza mbewu
• Mfundo yofunika
• Chakudya Chaumoyo Kukonzekera Maganizo

Anthu ambiri amatsata zakudya zotsika kwambiri chifukwa chazakudya zabwino.

Mwachitsanzo, zakudya zamafuta ochepa zimathandizira kuti muchepetse thupi, komanso kupititsa patsogolo shuga m'magazi ndi HDL (wabwino) cholesterol (,).

Komabe, kupeza zokhwasula-khwasula zama carb ochepa kumatha kukhala kovuta, chifukwa zakudya zambiri zokhwasula-khwasula zili ndi michere imeneyi.

Komabe, mutha kukonzekera zokhwasula-khwasula komanso zopatsa chidwi zomwe zimagwirizana ndi moyo wanu wotsika kwambiri.

Nazi zokhwasula-khwasula 27 zotsika mtengo zomwe zimakhala zokoma komanso zopatsa thanzi.

1. Olive tapenade wokhala ndi ma carb crackers ochepa

Olive tapenade ili ndi maolivi odulidwa, ma capers, ndi maolivi.

Maolivi ndi vitamini E yemwe ndi mafuta otsika kwambiri, omwe amagwira ntchito ngati antioxidant wamphamvu mthupi lanu, kuteteza ma cell kuti asawonongeke ndimamolekyulu otakasuka omwe amatchedwa radical radicals ().

Mutha kupanga tapenade ya azitona kunyumba pophatikiza maolivi odulidwa, ma capers, adyo, ndi maolivi. Phatikizani ndi chotsitsa chotsika kwambiri cha carb - monga chopangidwa ndi ufa wa amondi - chifukwa chodyera pang'ono.

2. Kusakanikirana kwamayendedwe

Njira zosakanikirana nthawi zambiri zimakhala ndi zosakaniza za carb monga zoumba, maswiti, ndi zipatso zouma.

Komabe, mutha kupanga mtundu wotsika kwambiri wa carb pophatikiza mtedza ndi mbewu zosiyanasiyana, kuphatikiza zosakaniza zochepa monga coconut wopanda shuga. Kuti mupeze njira yosavuta yosakanikirana, phatikizani izi:

• 1 chikho (112 magalamu) a magawo a pecan
• 1 chikho (112 magalamu) odulidwa
  mtedza
• 1/2 chikho (30 magalamu) wokazinga
  mbewu dzungu
• 1/2 chikho (43
  magalamu) a zotumphukira za coconut zopanda mchere

3. Tchizi cha Cheddar chimataya

Tchizi cha Cheddar ndichakudya chotsika kwambiri cha carb chomwe chimakhala ndi gramu yochepera 1 ya carbs pa 1-ounce (28-gramu) yotumikira.

Kuti mupeze njira ina yokoma yokoma, yesani tchizi tokha tomwe timapanga.

Dulani magawo oonda a cheddar tchizi m'magawo ang'onoang'ono. Ikani malowa papepala lophika ndikuphika pa 300 ° F (150 ° C) kwa mphindi pafupifupi 30, kapena mpaka khirisipi.

4. Mazira owonongeka

Dzira limodzi lalikulu liri ndi gramu yochepera imodzi ya carbs.

Mazira amakhalanso ndi vitamini B12 ndi choline, zomwe ndizofunikira kwambiri paumoyo waubongo (,).

Kuti mupange mazira osokonekera, dulani mazira ophika kwambiri theka lalitali. Sungani mazira a dzira ndikuphatikiza ndi mayonesi, mpiru wa dijon, mchere, ndi tsabola. Kenaka, ikani supuni ya supuni ya dzira la dzira mu dzira loyera ndi pamwamba ndi paprika.

5. Maphikidwe a saladi ya tuna

Mafuta atatu (85 magalamu) a nsomba zamzitini alibe ma carbs komanso pafupifupi magalamu 20 a mapuloteni.

Kuti mupange saladi ya tuna, phatikizani 3-ounce (85-gramu) ya tuna ndi 1/4 chikho (55 magalamu) a mayonesi ndi 1/4 chikho (25 magalamu) a udzu winawake wonyezimira. Sakanizani kusakaniza ndi mchere ndi tsabola kuti mulawe.

Pogwiritsa ntchito njira yotsika kwambiri ya carb, saladi wa tuna wa supuni mu tsamba la letesi ya batala.

6. Zipatso ndi kirimu chokwapulidwa

Zipatso sizimangokhala zopatsa thanzi komanso zipatso zazitsamba zochepa. Mwachitsanzo, ma blueberries amapereka magalamu 11 okha a carbs mu 1/2 chikho (74 magalamu).

Chakudya chokoma, chotsika kwambiri cha carb, kuphatikiza chikho cha 1/2 (magalamu 74) a mabulosi abuluu ndi supuni 2 zakukwapula kwambiri kirimu.

7. Chovala chodzaza

Avocado wamba amakhala ndi magalamu 12 a carbs. Komabe, magalamu 9 a carbs awa amachokera ku fiber, chopatsa mphamvu chosagaya chomwe thupi lanu silimayamwa, ndikupangitsa avocado kukhala njira yabwino kwambiri pazakudya zochepa zama carb.

Kuti mupange avocado yodzaza, iduleni pakati ndikuchotsa dzenjelo. Kenako, supuni wanu wotsika-carb akuyika pakati pa avocado.

Yesani kudzaza peyala ndi saladi wa tuna, nkhanu zodulidwa, kapena mazira othyoka ndi tchizi.

8. Chokoleti chakuda ndi batala wa cashew

Chokoleti chakuda ndichakudya chochepa kwambiri cha carb mukalakalaka chokoma. Mafuta okwana 28 magalamu osachepera 70% a chokoleti chamdima amapereka magalamu 12 a carbs ndi 9 magalamu a fiber.

Yesani kuphatikiza magalamu 28 a chokoleti yakuda ndi supuni imodzi (15 magalamu) a batala wa cashew kuti mupezenso mapuloteni ndi mafuta.

Onetsetsani kuti mwasankha 70% ya chokoleti chamdima, popeza magawo ochepa amakhala ndi ma carbs ambiri pakatumikira.

9. Karoti amamatira ndi zopangira zokongoletsera

Kaloti imakhala ndi ma carbs ochepa kuposa momwe mungaganizire, ndi kaloti 10 zazing'ono zopereka magalamu 8 okha.

Chakudya chokoma, pangani kaloti zazing'ono zokhala ndi ma carb otsika, monga zopangira zokongoletsera.

Kuti mupange aioli, sakanizani 1/4 chikho (55 magalamu) a mayonesi, supuni 1 (15 ml) ya mandimu, ndi 1 minced clove wa adyo. Nyengo ndi mchere ndi tsabola kuti mulawe.

10. Sitiroberi yotsika mtengo

Mutha kupanga smoothie wotsika kwambiri wokhala ndi zosakaniza zoyenera.

Mwachitsanzo, strawberries ndi zipatso zokoma za carb. Chikho chimodzi cha theka (magalamu 83) a sitiroberi woswedwa chimangopatsa magalamu 6 a carbs. Kuti mupange sitiroberi yotsika kwambiri, sakanizani izi:

• 1 chikho (240 ml)
  mkaka wa amondi wopanda shuga
• 1/2 chikho (83 magalamu) atsopano
  mabulosi
• 1/4 chikho (24 magalamu) a ufa wotsika kwambiri wa carb
• Supuni 1 (15 magalamu) a chia
  mbewu
• 1/4 supuni ya tiyi ya chotulutsa vanila
• madzi oundana ochepa

11. Kukutira letesi ya BLT

Masangweji a BLT ndi chakudya chamasana chotchuka chomwe chimakhala ndi ma carbs ambiri. Komabe, mutha kupanga zokutira za carb yotsika pang'ono kuti mukhale ndi chotupitsa.

Ikani magawo atatu a phwetekere ndi magawo awiri a nyama yankhumba mu tsamba lalikulu la letesi. Kuti muwonjezere kukoma ndi pakamwa, onjezerani magawo angapo a avocado ndi tchizi tating'onoting'ono tating'onoting'ono.

12. Tsabola wabwino wa belu ndi guacamole

Ngakhale kuti dzina lawo lingatanthauze shuga wambiri, motero mafuta a carb, okhutira, tsabola wokoma ndi masamba otsika kwambiri omwe amangopatsa magalamu atatu a michere iyi mu chikho cha 1/2 (46 magalamu).

Amakhalanso ndi vitamini C wambiri, womwe ndi chinthu chofunikira kwambiri pamtima panu, chitetezo chamthupi, ndi khungu. M'malo mwake, tsabola wabuluu wobiriwira amapereka vitamini C wambiri kuposa lalanje ().

Pangani msuzi wotsika kwambiri wa carb guacamole wa magawo anu a belu tsabola popaka avocado, anyezi, adyo, madzi a mandimu, ndi mchere limodzi.

13. Kale tchipisi

Kale ndi veggie yotchuka kwambiri yodzaza ndi zakudya monga vitamini A, vitamini K, ndi folate. Chikho chimodzi (21 magalamu) akale chimakhala ndi zosakwana 1 gramu ya carbs.

Ngati simukukonda zaiwisi kapena zosungunuka kale, yesetsani kumenyera tchipisi takale.

Kuti mupange izi, tsekani masamba akale kukhala zidutswa zokuluma ndikuziyika papepala lokhala ndi zikopa. Tsambani kale mafuta ndi maolivi, ufa wa adyo, ndi mchere. Kuphika pa 350 ° F (177 ° C) kwa mphindi pafupifupi 10, kapena mpaka m'mphepete mwa masambawo ndi abulauni ndi khirisipi.

14. Zakudya zatsopano ndi tzatziki dip

Tzatziki ndi msuzi wachi Greek wopangidwa kuchokera ku yogurt wamba, adyo, ndi nkhaka. Zitsamba zatsopano monga katsabola ndi parsley nthawi zambiri zimawonjezeredwa.

Supuni ziwiri (30 magalamu) a tzatziki dipi zimangopereka magalamu awiri okha a carbs, zomwe zimapangitsa kuti zisankhidwe bwino kwambiri.

Phatikizani kuviika ndi nyama yatsopano, yotsika kwambiri ngati ma broccoli, timitengo ta udzu winawake, kapena kaloti.

15. Karoti timitengo ndi batala wa chiponde

Kuviika timitengo ta karoti mu batala wokoma ndi chipatso chodyera chodabwitsa kwambiri.

1/2-chikho (61-gramu) yotumizira karoti timitengo ndi supuni 2 (35 magalamu) a mafuta a chiponde zimangopereka magalamu 13 a carbs athunthu.

Mitundu yambiri ya mafuta a chiponde imakhala ndi shuga wowonjezera, choncho ndi bwino kusankha mitundu yachilengedwe yopangidwa ndi zipatso zokha ndi mchere pang'ono.

16. Bokosi lotsika kwambiri la bento

Bokosi la bento ndichidebe chomwe chimatha kusungira zakudya zosiyanasiyana.

Kuti mupange bokosi lanu lochepa kwambiri, lembani ndi zinthu zingapo zotsika kwambiri, monga:

• Mapuloteni: tchizi cha koteji,
  mazira owira mwakhama, nkhuku yokazinga, mabwalo a tchizi
• Mtedza: maamondi, mtedza, mtedza wa macadamia, mtedza
• Zakudya zatsopano: ndodo za udzu winawake,
  nkhaka, magawo a tsabola wabuluu, broccoli
• Zipatso za carb wotsika: zipatso,
  cantaloupe, magawo a avocado, maolivi

17. Sinamoni yophika nyemba za dzungu

Chikho chimodzi chachinayi (magalamu 16) a mbewu zamatungu chili ndi magalamu 9 a carbs ndi magalamu atatu a fiber.

Kuphatikiza apo, mbewu zamatungu zimadzaza ndi zinc, mchere wofunikira wofunikira kuti munthu akhale ndi thanzi labwino komanso chitetezo chamthupi ().

Kuti mupange nyemba zonunkhira, phatikizani chikho 1/2 (32 magalamu) a njere zamatungu ndi 1/2 supuni ya sinamoni ndi masupuni 2 (10 ml) a maolivi. Bzalani nyembazo pa pepala lophika ndikuphika mu uvuni pa 300 ° F (150 ° C) kwa mphindi 45, kapena mpaka bulauni wagolide.

18. tchizi kanyumba kosungira

Theka chikho (113 magalamu) a kanyumba tchizi ali 5 magalamu a carbs ndi 12 magalamu a mapuloteni. Mulinso michere yambiri yomanga mafupa monga calcium ndi phosphorous.

Ngakhale zipatso ndizofala kuwonjezera pa kanyumba tchizi, mutha kuzipanga kukhala zokoma komanso zotsika mu carbs powonjezera magawo a peyala kapena tomato wamatcheri, anyezi wobiriwira wodulidwa, ndi msuzi wotentha.

19. Edamame yotentha

Edamame ndi soya wobiriwira, wosapsa womwe umadzaza ndi zakudya. 1/2-chikho (78-gramu) yotumikira edamame ili ndi magalamu 7 okha a carbs ndi zoposa 9 magalamu a mapuloteni obzala mbewu.

Pogulira chakudya chochepa chokhacho, perekani edamame yaiwisi mu mphika wokhala ndi supuni imodzi (15 ml) yamadzi. Phimbani ndi thaulo lamapepala ndi ma microwave kumtunda kwa mphindi imodzi kapena mpaka mwachifundo. Nyengo mopepuka ndi mchere wamchere ndikusangalala.

20. Yogurt yosalala ndi mtedza

Yogurt yachikhalidwe nthawi zambiri imakhala ndi shuga wowonjezera. Kusankha yogurt yosalala yopanda shuga kumachotsa shuga wowonjezera, yemwe amachepetsa kuchuluka kwa carb.

Mwachitsanzo, 6 ounce (170-gramu) yogulitsa yogurt yosalala, yopanda msuzi, yamkaka wonse imakhala ndi magalamu 8 okha a carbs.

Pofuna kuti azidya chakudya chotsika kwambiri, pezani yogati yosavuta ndi mtedza wambiri. Limbikitsani kununkhira powonjezera sinamoni, kachilombo kakang'ono ka vanila, kapena zotsekemera zachilengedwe, zero-carb monga Stevia.

21. saladi wa mazira a peyala

Gwiritsani ntchito avocado yosenda m'malo mwa mayonesi kuti musamalire bwino saladi wa dzira.

Kuti mupange saladi ya mazira a avocado, ingophatikizani 1/2 peyala ndi dzira limodzi lowotcha ndi nyengo pang'ono ndi mchere ndi tsabola. Sangalalani ndi saladi ya dzira la avocado palokha, kufalikira kwa opanga ma carb otsika, kapena kukulowetsani mu letesi.

22. Chingwe cha zingwe

Tchizi tating'onoting'ono ndi chotupitsa chosavuta komanso chosavuta kunyamula. Gulu limodzi (28 magalamu) la mozzarella chingwe tchizi limapereka zosakwana 1 gramu ya carbs koma 6 magalamu a mapuloteni.

Tchizi ndi gwero lalikulu la calcium, yomwe ndi mchere wofunikira wofunikira wathanzi, mafupa, komanso dongosolo lamanjenje ().

23. Apurikoti wokutidwa ndi tchizi wabuluu

Mosiyana ndi mitundu yowuma ndi yamzitini, yomwe imakhala ndi shuga wambiri komanso ma carbs, ma apricot atsopano amakhala ochepa mu carbs, wokhala ndi chipatso chimodzi (35 magalamu) okhala ndi magalamu 4 okha.

Kuti mupange apurikoti wokhazikika, dulani zipatsozo pakati ndikuchotsa dzenjelo. Sakanizani 1/4 chikho (34 magalamu) a tchizi wabuluu wosweka ndi supuni imodzi (15 ml) ya maolivi. Sakanizani kusakaniza pakati pa theka la apurikoti. Lembani pa pepala lophika kwa mphindi 1-2 mpaka toasted.

24. Kusuta salmon nkhaka kulumidwa

Salmon ndi mafuta abwino kwambiri, otsika kwambiri a carb omega-3 fatty acids EPA ndi DHA. Mafuta athanzi awa amalumikizidwa ndi zabwino zambiri, kuphatikiza kuchepa kwa kutupa komanso thanzi la mtima ().

Chakudya chokoma komanso chopatsa thanzi chochepa kwambiri, perekani tchizi tokha tokha pa magawo a nkhaka, kenako pindani nsomba zosuta pazigawo komanso pamwamba ndi tsabola watsopano.

25. Mapepala amchere

Masamba owuma a m'nyanja ndi chotupitsa, chotengeka, chotsika kwambiri cha carb.

Seaweed ndi imodzi mwazinthu zabwino kwambiri zachilengedwe za ayodini, mchere womwe umathandizira thanzi la chithokomiro. Chithokomiro chanu chimapangitsa mahomoni ofunikira kuti thupi lanu likule, kukula, ndi chitukuko ().

Tsamba limodzi lam'madzi (5 magalamu) limakhala ndi gramu imodzi yokha ya carbs ndipo imatha kusangalala yokha kapena yophatikizidwa ndi magawo a avocado, mazira oswedwa, kapena kudula saladi.

26. Caprese saladi

Saladi ya Caprese ndi mbale yotsika kwambiri ku Italiya yopangidwa kuphatikiza tchizi cha mozzarella, tomato, masamba a basil, ndi mafuta.

Kuti mupange saladi yaying'ono, phatikizani 1/2 chikho (122 magalamu) a tomato wa chitumbuwa, 1 ounce (28 magalamu) a mipira yoluma ya mozzarella, ndi supuni imodzi ya masamba osamba odulidwa. Ikani pamodzi ndi supuni imodzi (15 ml) ya maolivi osapitirira namwali ndi mchere wa m'nyanja.

Thirani supuni 1 (15 ml) ya viniga wosasa pamwamba pa saladi kuti muwonjezere kukoma.

27. Sardines pa osokoneza mbewu

Sardines ndi nsomba zazing'ono, zamafuta zodzaza ndi michere.

Chitha chimodzi (92 magalamu) a sardine ali ndi zero carbs ndi 23 magalamu a protein. Nsombazi ndizopezanso kashiamu yabwino kwambiri, yopereka 27% ya Reference Daily Intake (RDI) ya mcherewu.

Yesani kuphatikizana ndi ma sardine otsika kwambiri a carb chia- ndi ma flaxseed a chotupitsa chochepa komanso chopatsa thanzi.

Mfundo yofunika

Ngati mukutsata chakudya chochepa cha carb, ndibwino kuti musunge zakudya zopatsa thanzi zambiri.

Zakudya zazing'ono zama carb pamwambapa zimapatsa zakudya zopatsa thanzi monga mapuloteni, mafuta athanzi, ndi fiber. Kuphatikiza apo, ndi zokoma ndipo zimatha kuthana ndi njala yanu pakati pa chakudya.

Zambiri pazakudya zomwe zalembedwa m'nkhaniyi zachokera ku .

Chakudya Chaumoyo Kukonzekera Maganizo