7 Kudya-KweCarb Kudya muMaminetsi gumi

Zvemukati

• 1. Mazai uye Miriwo Yakabikwa muCoconut Oiri
• 2. Grilled Chicken Wings Ne Greens uye Salsa
• 3. Bhekoni nemazai
• 4. Ground Beef Ine Sliced ​​Bell Peppers
• 5. Bunless Cheeseburgers
• 6. Zvidimbu zvakakangwa zveChipfuva chehuku
• 7. Meatza - Nyama-Yakavakirwa 'Pizza'
• Icho Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kudya kwakaderera-carb kunogona kupa zvakawanda zvehutano mabhenefiti, asi iwe unogona kunetseka kuti uwane pfungwa dzekudya dzinoenderana neyako yakabatikana chirongwa.

Kunyangwe usiri iwe unogadzira munhu mukicheni uye uchingova nezvinhu zvishoma zviripo, zviri nyore kugadzira zvinonaka, zvakaderera-carb chikafu zvinoda mashoma pane gumi maminetsi eprep nguva.

Zvese zvekudya zvakaderera-carb uye uremu-kurasikirwa-hushamwari.

1. Mazai uye Miriwo Yakabikwa muCoconut Oiri

Idya iyi inogadzira chisvusvuro chikuru chaunogona kunakidzwa zuva rega rega. Yakapfuma mumapuroteni uye miriwo ine hutano, ichikuchengeta iwe uzere kwenguva yakareba.

Zvisungo: Kokonati mafuta, miriwo mitsva kana chando chemuriwo musanganiswa (karoti, kolifulawa, broccoli, bhinzi yegirini), mazai, zvinonhuwira, sipinashi (sarudzo).

Mirayiridzo:

1. Wedzera kokonati mafuta kune yako yekutsvaira pani uye simudza kupisa.
2. Wedzera miriwo. Kana iwe ukashandisa musanganiswa wechando, rega miriwo inyungudike mumoto kwemaminetsi mashoma.
3. Wedzerai mazai 3-4.
4. Wedzera zvinonhuwira - kungave musanganiswa kana kungori munyu uye mhiripiri.
5. Wedzera sipinashi (sarudzo).
6. Ita-fry kusvikira wagadzirira.

Tenga mafuta ekokonati online.

2. Grilled Chicken Wings Ne Greens uye Salsa

Uyu anogona kungova mumwe weavo vaunoda. Zvinotora prep shoma, uye vanhu vazhinji vanofarira kudya nyama yakanangana nepfupa - ungatoiwana ichisangana nemvumo yemwana wako.

Zvisungo: Mapapiro ehuku, zvinonhuwira, magidhi, salsa.

Mirayiridzo:

1. Bvisa mapapiro ehuku mumusanganiswa wezvinonhuwira wesarudzo yako.
2. Zviise muchoto uye kupisa pa3-3395 ° F (180-200 ° C) kwemaminitsi makumi mana.
3. Grill kusvikira mapapiro acho asviba uye akaoma.
4. Shumira nemamwe magidhi uye salsa.

Tenga salsa online.

3. Bhekoni nemazai

Kunyangwe bhekoni iri nyama yakashandurwa uye isina kunyatso kugwinya, yakaderera muma carbs.

Unogona kuidya pane yakaderera-carb chikafu uye zvakadaro uchirasikirwa nehuremu.

Kana iwe ukachengeta bhekoni rako richidya zvine mwero uye usingaridye kanopfuura kamwe kana kaviri pavhiki, hapana chakaipa nekuchiwedzera kune chako chikafu.

Zvisungo: Bhekoni, mazai, zvinonhuwira (sarudzo).

Mirayiridzo:

1. Wedzera bhakoni pani uye fry kusvikira wagadzirira.
2. Isa bhekoni mundiro uye fry 3-4 mazai mune bhekoni mafuta.
3. Kana iwe uchida kuwedzera kumwe kunhuvira kumazai ako, isa imwe yegungwa munyu, gariki poda, uye hanyanisi poda pavari paunenge uchitsvaira.

4. Ground Beef Ine Sliced ​​Bell Peppers

Ichi chakaderera-carb chikafu chakakwana kana iwe uine imwe isina pasi pasi nyuchi iri kutenderedza.

Zvisungo: Onion, mafuta ekokonati, nyama yemombe pasi, zvinonhuwira, sipinashi, uye bhero mhiripiri.

Mirayiridzo:

1. Gadzirai hanyanisi.
2. Wedzera kokonati mafuta mupani uye simudza kupisa.
3. Wedzerai onion uye simbisai kweminiti kana maviri.
4. Wedzera pasi nyuchi.
5. Wedzera zvimwe zvinonhuwira - kungave musanganiswa kana kungori munyu uye mhiripiri.
6. Wedzera sipinashi.
7. Kana iwe uchida kunongedza zvinhu zvishoma, zvingasarudzika wedzera imwe nhema nhema uye chili chili.
8. Ita-fry kusvikira wagadzirira uye ushumire nekacheka bhero pepper.

5. Bunless Cheeseburgers

Izvo hazviwanikwe zviri nyore kupfuura izvi: bunless burger nemhando mbiri dzakasiyana dzechizi uye padivi petapinashi mbishi.

Zvisungo: Butter, hamburger patties, cheddar chizi, kirimu chizi, salsa, zvinonhuwira, sipinashi.

Mirayiridzo:

1. Wedzera bota kune pani uye simudza kupisa.
2. Wedzera hamburger patties nezvinonhuwira.
3. Flip the patties kusvika padyo nekugadzirira.
4. Wedzera zvidimbu zvidimbu zve cheddar uye imwe kirimu chizi pamusoro.
5. Deredza kupisa uye woisa chivharo pani kusvikira chizi yanyunguduka.
6. Shumira nesipinashi mbishi. Iwe unogona kudururira mamwe emafuta kubva mupani pamusoro pemidhi yako, kana uchida.
7. Kugadzira iwo mabhegi kunyange akachena, wedzera imwe salsa.

6. Zvidimbu zvakakangwa zveChipfuva chehuku

Kana iwe uchinetseka nezvekuguma uine husina kunaka, huku yakaoma, kuwedzera mamwe mafuta anogona kuita hunyengeri.

Zvisungo: Nyuchi yehuchi, bhotela, munyu, pepper, curry, poda yegariki, uye mashizha ane mashizha.

Mirayiridzo:

1. Cheka zamu rehuku muzvidimbu zvidiki.
2. Wedzera bota kune pani uye simudza kupisa.
3. Wedzera huku zvidimbu, pamwe nemunyu, mhiripiri, curry, negariki poda.
4. Bhurai huku kusvikira yasvika pakasviba.
5. Shumira pamwe nemamwe mashizha ane mashizha.

7. Meatza - Nyama-Yakavakirwa 'Pizza'

Kana iwe ukasuwa pizza pane yako yakaderera-carb chikafu, saka iwe uchaenda kuchida ichi.

Iwe unogona kungoona zvichinakirwa zvirinani zvirinani - pasina izvo zvisina hutano zvinoshandiswa akawanda marudzi epitsa anosanganisira.

Iyi yekubheka iri nyore kugadzirisa, uye iwe unogona kuwedzera chero yakaderera-carb zvigadzirwa zvaunoda - miriwo, howa, dzakasiyana jizi, zvichingodaro.

Zvisungo: Hanyanisi, bhekoni, pasi nyama yemombe, salsa, zvinonhuwira, gariki poda, uye shredded chizi.

Mirayiridzo:

1. Gadzira zvakanaka anyanisi wako uye cheka imwe yebhekoni muzvidimbu zvidiki.
2. Sakanidza pasi pasi nyama yemombe, salsa, hanyanisi, zvinonhuwira, uye garlic poda pazasi pebheka rekubheka.
3. Fwanya shredded chizi pamusoro uye wovhara nemamwe mabhekoni masizi
4. Isa muchoto uye pisa pa3-3395 ° F (180-200 ° C) kwemaminetsi makumi matatu nemakumi mana, kusvika bhekoni nechizi zvotarisika kunge zvasvuuka.

Icho Chinokosha

Kudya kwakaderera-carb kwave kuchiratidzwa kupa kwakasiyana hutano mabhenefiti, kusanganisira kuonda uye kudzikisa cholesterol, kuwedzerwa kweropa, uye huwandu hweshuga yeropa.

Aya mapapiro ari pamusoro aya anokurumidza kugadzirirwa pasi pemaminitsi gumi - akakwana kune yakabatikana, yakaderera-carb mararamiro.