27 Lafiyayyun Rayayyun Ra'ayin Kayan Abinci

Wadatacce

• 1. Takalmin zaitun tare da masu fasa bututun mai
• 2. Haɗin tafarkin gida
• 3. Cheddar cuku crisps
• 4. Qwai da aka lalata
• 5. Tuna salat na tuna sauna
• 6. Berries da kirim mai kirim
• 7. Cushe avocado
• 8. Dark cakulan tare da man shanu
• 9. Karas sanduna tare da aioli na gida
• 10. -ananan-carb strawberry smoothie
• 11. Tunƙunin latas na BLT
• 12. Barkono mai dadi da kuma guacamole
• 13. Kale kwakwalwan
• 14. Fresh veggies tare da tzatziki tsoma
• 15. Karas da man gyada
• 16. Kasan bento akwatin
• 17. Cinnamon yayyafa kabewa
• 18. Cuku cuku mai tsami
• 19. Steam edamame
• 20. Bayyana yogurt tare da kwayoyi
• 21. Avocado salad din kwai
• 22. Kirtani kirtani
• 23. Apricots cushe da blue cuku
• 24. Kyafaffen kifin salmon kokwamba
• 25. Zanen gado
• 26. Kabarin salatin
• 27. Sardines a kan masu fasa iri
• Layin kasa
• Ra'ayoyin Shirye-shiryen Abincin Lafiya

Mutane da yawa suna bin abinci mai ƙananan-carb saboda fa'idodin kiwon lafiya masu ban sha'awa da ke tattare da wannan hanyar cin abinci.

Misali, abinci mai ƙananan-carb na iya haɓaka ƙimar nauyi, kazalika da inganta kula da sukarin jini da HDL (mai kyau) cholesterol (,).

Koyaya, nemo ƙaramin burodi mai sauƙi yana iya zama da wahala, saboda yawancin abinci mai ci na yau da kullun suna da yawa a cikin wannan abincin.

Duk da haka, a sauƙaƙe kuna iya shirya abinci mai daɗin kirki wanda zai dace da rayuwar ku mai ƙarancin rayuwa.

Anan akwai sauƙi mai sauƙi na ƙananan ƙananan ƙananan ƙwayoyi guda biyu waɗanda suke da daɗi da gina jiki.

1. Takalmin zaitun tare da masu fasa bututun mai

Zaitun tapenade ya ƙunshi yankakken zaitun, capers, da man zaitun.

Zaitun shine kyakkyawan tushen asalin bitamin E, wanda yake aiki azaman mai tasirin antioxidant a jikinka, yana kare kwayoyin halitta daga lahanin da ake samu ta kwayoyin da ake kira free radicals ().

A sauƙaƙe kuna iya yin itacen zaitun a gida ta hanyar haɗa yankakken zaitun, filawa, tafarnuwa, da man zaitun. Haɗa shi tare da maƙerin ƙananan carb - kamar waɗanda aka yi da garin almond - don ƙoshin abun ciye-ciye.

2. Haɗin tafarkin gida

Hanyar haɗin hanya sau da yawa tana ƙunshe da manyan abubuwan da ke cikin carb kamar zabibi, alawa, da busassun 'ya'yan itace.

Koyaya, zaku iya yin sigar ƙaramar-carb ta hanyar haɗa nau'ikan goro da iri, tare da sauran kayan haɗin ƙananan carb kamar kwakwa mara zaki. Don girke girke mai sauƙi mai sauƙi, haɗa waɗannan masu zuwa:

• Kofi 1 (gram 112) na rabin pecan
• 1 kofin (gram 112) na yankakken
  goro
• 1/2 kofin (gram 30) na gasashe
  'ya'yan kabewa
• 1/2 kofin (43
  gram) na flakes din kwakwa mara dadi

3. Cheddar cuku crisps

Cheddar cuku wani ɗan ƙaramin abun ciye-ciye ne wanda yake ƙunshe da ƙasa da gram 1 na carbi a cikin kowace ounce (28 gram 28) da yake aiki.

Don madaidaiciyar madaidaiciyar madaidaiciya, gwada cukuɗar cuku ɗakun gida.

Yanke guntun cuku na cheddar a cikin ƙananan murabba'ai. Sanya murabba'ai a kan takardar burodi da gasa a 300 ° F (150 ° C) na kimanin minti 30, ko har sai ta zama taushi.

4. Qwai da aka lalata

Babban kwai daya yana da kasa da gram daya na carbi.

Qwai ma suna da wadataccen bitamin B12 da choline, waxanda suke da mahimmancin gina jiki don lafiyar kwakwalwa (,).

Don yin karkatattun ƙwai, yanka ƙwai dafaffun ƙwai a cikin rabin tsawon. Ki debo gwaiduwar kwai ki hada da mayonnaise, dijon mustard, gishiri, da barkono. Bayan haka, sanya cokali na hadin ruwan gwaiduwar kwai a mayar da shi cikin farin kwai kuma a sama tare da dusar paprika.

5. Tuna salat na tuna sauna

Orani uku (gram 85) na tuna mai gwangwani ba ta ƙunshi carbi da kusan gram 20 na furotin.

Don yin salatin tuna, hada gwanon wiwi 3-gram (gram 85) tare da kofi 1/4 (gram 55) na mayonnaise da kofi 1/4 (gram 25) na ɗanyen seleri. Sanya kayan hadin da gishiri da barkono dan dandano.

Don zabin ƙaramin-carb, salatin tuna cokali a cikin ganyen salad na man shanu.

6. Berries da kirim mai kirim

Berries ba kawai mai gina jiki kawai yake ba amma kuma zaɓi mai ɗan ƙaramin carb. Misali, shudayen bishiyoyi suna bada gram 11 kawai a cikin 1/2 kofi (gram 74).

Don abinci mai ɗanɗano, ƙaramin-carb, haɗu kofi 1/2 (gram 74) na shuɗi tare da babban cokali 2 na kirim mai nauyi.

7. Cushe avocado

Daya matsakaitan avocado yana da gram 12 na carbs. Koyaya, gram 9 na waɗannan carbs an samo su ne daga zare, abincin da ba zai iya narkewa ba wanda jikinku baya shan shi, yana sanya avocado kyakkyawan zaɓi don abincin mai ƙananan-carb.

Don yin ɗanyen avocado, yanki shi biyu kuma cire ramin. Bayan haka, cokali abin da ake buƙata mai ƙananan-carb a cikin tsakiyar avocado.

Gwada gwada avocado da salad din tuna, yankakken jatan lande, ko rubabbun qwai da cuku.

8. Dark cakulan tare da man shanu

Duhun cakulan shine cikakken abun ciye-ciye lokacin da kake sha'awar abu mai daɗi. Oza daya (gram 28) na aƙalla 70% duhu cakulan yana ba da gram 12 na carbs da fiber na gram 9.

Gwada haɗawa da ounce 1 (gram 28) na cakulan mai duhu tare da cokali 1 (gram 15) na man shanu don ƙarin tushen furotin da mai.

Tabbatar zaɓin aƙalla 70% cakulan mai duhu, saboda ƙananan kashi na iya samun ƙarin carbi a kowane aiki.

9. Karas sanduna tare da aioli na gida

Karas yana ƙunshe da ƙananan carbs fiye da yadda kuke tsammani, tare da karas 10 na yara yana ba da gram 8 kawai.

Don ɗanɗano mai ɗanɗano, haɗa ɗan karas ɗin tare da tsoma-ƙananan-carb, kamar aioli na gida.

Don yin aioli, a hada kofi 1/4 (gram 55) na mayonnaise, cokali 1 (15 ml) na ruwan lemon tsami, da albasa guda daya na tafarnuwa. Season da gishiri da barkono dandana.

10. -ananan-carb strawberry smoothie

Zaka iya yin sanyin ƙananan carb mai santsi tare da abubuwan da suka dace.

Misali, strawberries 'ya'yan itace ne masu ƙarancin ƙananan-carb. Rabin rabin (gram 83) na yankakken strawberries yana bada gram 6 na carbi kawai. Don yin low-carb strawberry smoothie, haɗa waɗannan tare:

• 1 kofin (240 ml)
  na madarar almond mara dadi
• 1/2 kofin (gram 83) na sabo
  strawberries
• 1/4 kofin (gram 24) na ƙananan furotin furotin foda
• Cokali 1 (gram 15) na chia
  tsaba
• 1/4 teaspoon na cire vanilla
• 'yan kankara kankara

11. Tunƙunin latas na BLT

BLT sandwiches sanannen abincin abincin rana ne wanda yawanci yana cikin carbs. Koyaya, a sauƙaƙe kuna iya yin ƙaramin-ƙaramin BLT kunsa don abun ciye-ciye mai daɗi.

Sanya yankakken tumatir guda uku da naman alade guda biyu a cikin babban ganyen romas. Don flavorarin ɗanɗano da bakin baki, ƙara slican yankakken avocado da handfulan dintsi na cuku cuku.

12. Barkono mai dadi da kuma guacamole

Kodayake sunan su na iya nufin babban sukari, kuma don haka babban carb, abun ciki, barkono mai ƙararrawa mai ƙarancin kayan lambu ne wanda ke ba da gram 3 kawai na wannan na gina jiki a cikin kofin 1/2 (gram 46).

Hakanan suna da wadataccen bitamin C, wanda shine mahimmin gina jiki don zuciyarka, garkuwar jiki, da fata. A zahiri, barkono mai ƙararrawa ɗaya yana ba da bitamin C fiye da lemu ().

Yi saurin gucamole mai tsaka-tsami don yanka barkono kararrawarka ta hanyar markade avocado, albasa, tafarnuwa, ruwan lemun tsami, da gishiri tare a cikin kwano.

13. Kale kwakwalwan

Kale sanannen ggan itace ne wanda yake cike da abubuwan gina jiki kamar bitamin A, bitamin K, da kuma fure. Kofi ɗaya (gram 21) na Kale ya ƙunshi ƙasa da gram 1 na carbs.

Idan ba kai ba ne mai son ɗanye ko ɗanyen kale ba, gwada cin abinci a kan kwakwalwan kalan.

Don yin wadannan, tsagwaron ganyen kale a cikin sifofin ciza-kwassa sannan a shimfida su akan takardar burodin da aka yi wa takarda da takardar fata. Yi amfani da kale tare da man zaitun, garin tafarnuwa, da gishiri. Gasa a 350 ° F (177 ° C) na kimanin minti 10, ko kuma har sai gefen ganyen ya yi launin ruwan kasa da ƙyalli.

14. Fresh veggies tare da tzatziki tsoma

Tzatziki shine girkin Girkanci da aka yi da yogurt mara kyau, tafarnuwa, da kokwamba. Fresh ganye kamar dill da faski ana ƙara su sau da yawa kuma.

Cokali biyu (gram 30) na tzatziki tsoma suna ba da gram 2 kawai na carbs, yana mai da shi kyakkyawan zaɓi mara kyau.

Haɗa tsoma tare da sabbin kayan marmari, mara ƙanƙara kamar broccoli, sandunan seleri, ko kuma ɗan karas.

15. Karas da man gyada

Tsoma karas sandunansu a cikin man shafawa na man gyada mai daɗin abun ciye-ciye ne mai ban mamaki.

Kofin rabin 1/2 (gram 61) na sandun karas tare da cokali 2 (gram 35) na man gyada kawai yana samar da gram 13 na jimillar carbs.

Yawancin man shanu na gyada suna ƙunshe da ƙarin sukari, saboda haka yana da kyau a zaɓi nau'ikan ɗabi'a na halitta waɗanda aka yi kawai da gyada da ɗan gishiri.

16. Kasan bento akwatin

Akwatin bento akwati ne wanda aka keɓance wanda zai iya ɗaukar kayan abinci daban daban.

Don kera akwatin bento na low-carb, cika shi da nau'ikan kayan ciye-ciye marasa ƙananan, kamar:

• Furotin: cuku,
  dafaffen kwai, gasashen kaza, cuku murabba'ai
• Kwayoyi: almond, gyada, macadamia kwaya, gyaɗa
• Sabbin kayan lambu: seleri sandunansu,
  yankakken kokwamba, barkono barkono kararrawa, broccoli
• Fruitsananan fruitsa Lowan carb berries,
  gwangwani, yanka avocado, zaitun

17. Cinnamon yayyafa kabewa

Kofi ɗaya da huɗu (gram 16) na 'ya'yan kabewa ya ƙunshi gram 9 na carbi da fiber na gram 3.

Abin da ya fi haka, 'ya'yan kabewa suna da wadataccen zinc, wani mahimmin ma'adinai da ake buƙata don ƙarancin garkuwar jiki da kumburi ().

Don yin seedsan itacen kabewa, haɗa 1/2 kofin (gram 32) na 'ya'yan kabewa da cokali 1/2 na kirfa da ƙaramin cokali 2 (10 ml) na man zaitun. Yada tsaba a kan takardar burodi da gasa a cikin tanda a 300 ° F (150 ° C) na mintina 45, ko kuma har sai da launin ruwan zinare.

18. Cuku cuku mai tsami

Rabin rabi (gram 113) na cuku yana da gram 5 na carbs da gram 12 na furotin. Hakanan yana da wadataccen ma'adanai masu gina ƙashi kamar calcium da phosphorus.

Kodayake fruita isan itace additionari ne na yau da kullun ga cuku, amma zaka iya sanya shi mai daɗi da lowerasa a cikin carbs ta ƙara yanka avocado ko tumatir ceri, yankakken albasa albasa, da miya mai zafi.

19. Steam edamame

Edamame kore ne, waken soya da ba a balaga ba wanda ke cike da abinci mai gina jiki. Kofin 1/2 (gram 78) na edamame ya ƙunshi gram 7 kawai na carbs da fiye da gram 9 na furotin mai tsire-tsire.

Don ɗan ƙaramin abun ciye-ciye, jefa ɗanyen shararren edamame cikin kwano tare da ruwa cokali 1 (15 ml) na ruwa. Rufe da tawul na takarda da microwave a sama na tsawan minti 1 ko har sai taushi. Yi ɗan ɗanɗano da gishirin teku kuma ku more.

20. Bayyana yogurt tare da kwayoyi

Yogurt mai ɗanɗano na gargajiya sau da yawa yana da yawa cikin ƙara sukari. Zaɓin yogurt mara kyau wanda ba shi da dadi yana kawar da duk ƙarin sukarin, wanda ke rage girman abun cikin carb.

Misali, nauyin oce 6 (gram 170) na fili, mara dadi, yogurt mai madara ya ƙunshi gram 8 kawai na carbi.

Don kiyaye shi ɗan ƙaramin abun ciye-ciye, haɗa yogurt a bayyane tare da ɗinke ɗin goro. Theara dandano ta ƙara kirfa na kirfa, ɗan ƙaramin cirewar vanilla, ko na halitta, ɗanɗano-mai daɗin zaki kamar Stevia.

21. Avocado salad din kwai

Yi amfani da markadadden avocado a madadin mayonnaise don juyawa ta musamman akan salatin kwai.

Don yin salatin kwai na avocado, kawai a dafa 1/2 avocado tare da kwai dafaffen kwai 1 kuma a ɗan kunna shi da gishiri da barkono. Yi farin ciki da salatin kwai na avocado da kansa, yaɗa kan ƙananan ɓarke, ko kuma yaɗa shi cikin ƙwanƙwar letas.

22. Kirtani kirtani

Cire kirtani mai sauƙi ne mai sauƙi mai sauƙi mai sauƙi. Oza daya (gram 28) na mozzarella kirtani yana bada ƙasa da gram 1 na carbs amma gram 6 na furotin.

Cuku kuma babbar hanya ce ta alli, wanda shine mahimmin ma'adinai da ake buƙata don lafiyar ƙashi, aikin tsoka, da kuma tsarin jijiyoyinku ().

23. Apricots cushe da blue cuku

Ba kamar busassun busassun da na gwangwani ba, waɗanda yawanci suna da yawa a cikin sukari da kuma carbi, sabobin apricots suna da ƙarancin carbi, tare da 'ya'yan itace ɗaya (gram 35) ɗauke da gram 4 kawai.

Don yin apricot cike, yanke 'ya'yan itacen a rabi kuma cire ramin. Mix kofi 1/4 (gram 34) na shuɗin cuku mai laushi tare da cokali 1 (15 ml) na man zaitun. Cokali da ruwan magani a tsakiyar kowane rabin apricot. Tattara akan takardar girki na mintina 1-2 har sai a toasheshi.

24. Kyafaffen kifin salmon kokwamba

Salmon kyakkyawa ne, ƙaramin tushe ne na dogayen sarkar mai mai Omega-3 EPA da DHA. Wadannan ƙwayoyin lafiya suna da alaƙa da fa'idodi da yawa, gami da rage kumburi da inganta lafiyar zuciya ().

Don ɗanɗano mai ɗanɗano da abinci mai gina jiki, yada cuku mai tsami akan yanka kokwamba, sa'annan ku narkar da sassan kifin da aka sha kyallen salamon a kan yanka kuma a saman tare da ɗanyen barkono.

25. Zanen gado

Dankakken zannuwan ruwan teku sune matattara, mai ɗaukuwa, ƙaramin abun ciye-ciye.

Ruwan teku shine ɗayan mafi kyawun kayan abinci na iodine, ma'adinai wanda ke tallafawa lafiyar thyroid. Glandar ka ta thyroid tana haifar da muhimman abubuwanda ake bukata don ci gaba, girma, da ci gaba ().

Sheetaya daga cikin tsiren ruwan teku (gram 5) ya ƙunshi gram 1 kawai na carbs kuma ana iya jin daɗin kansa ko a haɗa shi da yanka avocado, ƙwanƙwararan ƙwai, ko a yanka a cikin salatin.

26. Kabarin salatin

Salatin Caprese wani ɗan ƙaramin carb ne na Italiyanci wanda aka yi shi ta haɗuwa da cuku na mozzarella, tumatir, ganyen basil, da man zaitun.

Don yin ɗan ƙaramin salad, haɗa 1/2 kofin (gram 122) na tumatir ceri, oza 1 (gram 28) na ƙwallayen mozzarella, da kuma babban cokali ɗaya na yankakken, ganyen basil sabo. Zuba tare da cokali 1 (15 ml) na karin man zaitun budurwa da gishirin teku.

Yi wanka da babban cokali 1 (15 ml) na ruwan balsamic akan salatin don ƙarin dandano.

27. Sardines a kan masu fasa iri

Sardines ƙananan, kifi ne mai laushi waɗanda aka cika su da abubuwan gina jiki.

Canaya daga cikin (gram 92) na sardines yana da ƙarancin carbi da gram 23 na furotin. Waɗannan kifin ma kyakkyawan tushen alli ne, suna ba da kashi 27% na Ra'ayin Ra'ayin Daily (RDI) don wannan ma'adinin.

Gwada gwada sardines tare da ƙananan-carb chia- da flaxseed crackers don crunchy da abinci mai ƙarancin carb.

Layin kasa

Idan kana bin tsarin cin abincin ƙananan-carb, yana da kyau ka kiyaye yalwar abinci mai kyau a hannu.

Snananan abincin da ke sama suna ba da abubuwan gina jiki masu amfani kamar furotin, ƙoshin lafiya, da fiber. Ari da, suna da daɗi kuma suna iya taimakawa wajen biyan yunwar ku tsakanin abinci.

Duk bayanan abinci mai gina jiki don abincin da aka jera a cikin wannan labarin daga .

Ra'ayoyin Shirye-shiryen Abincin Lafiya