5 Yakadzika Carb Kudya Kwekuseni Mapoka

Zvemukati

• 1. Low carb cheese chingwa
• 2. Yogati yakasikwa ine granola
• 3. Yakadzika carb crepe
• 4. Kirisiti yekotapeya
• 5. Kurumidza manhanga chingwa
• 6. Kokonati uye chia pudding

Kugadzira chikafu chinonaka uye chinovaka muviri chakapetwa kara chingaratidzika sechinetso, asi zvinokwanisika kutiza kofi yakajairika nemazai uye uine sarudzo dzinoverengeka uye dzinonaka dzekutangisa zuva, uchishandisa mapikicha senge omelet, yakaderera carb chingwa, yogati yakasikwa, yakaderera granola carb uye pates.

Kudya kwakaderera kwecarb kunobatsira iwe kurasikirwa nehuremu uye kwakavakirwa zvakanyanya pazvikafu zvakapfuma mumafuta akanaka, senge mafuta omuorivhi, avocado, mhodzi nenzungu, uye manyowa akanaka epuroteni, senge mazai, huku, nyama, hove uye chizi. Uye zvakare, zvakafanira kudzora kudyiwa kweupfu hwegorosi, oats, shuga, starch, mupunga uye zvimwe zvekudya zvine makabohydrate.

Nekudaro, kubatsira kusiyanisa chikafu uye kugadzira madhishi matsva, heano mamwe mabikirwo anogona kushandiswa pakudya kwemangwanani pane yakaderera-carb chikafu.

1. Low carb cheese chingwa

Kune akati wandei akaderera carb chingwa mabikirwo kutsiva echinyakare mangwanani chingwa. Iyi recipe iri nyore uye inogona kungoitwa chete uchishandisa microwave.

Zvisungo:

• 2 mashupuni e curd;
• 1 zai;
• 1 teaspoon ye mbiriso.
• Munyu uye mhiripiri kuravira

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa neforogo uye woisa mugirazi diki girazi kuumba chingwa. Microwave kwemaminetsi matatu, bvisa uye usasvike. Cheka mukanyiwa muhafu uye uzadze nechizi, huku, nyama kana tuna kana salmon pate. Shandira nekofi nhema, kofi nekirimu yakasviba kana tii.

2. Yogati yakasikwa ine granola

Yogati yechisikigo inogona kuwanikwa muzvitoro kana kumba, uye yakaderera carb granola inogona kuunganidzwa seinotevera:

Zvisungo:

• 1/2 mukombe wenzungu dzeBrazil;
• 1/2 mukombe wemakwenzi emakwenzi;
• 1/2 mukombe wehazelnut;
• 1/2 mukombe wenzungu;
• 1 punipuni yegoridhe yakashongedzwa;
• 3 tablespoons yekokonati yakakoswa;
• 4 mashupuni ekokonati mafuta;
• Sweetener kuravira, kunyanya Stevia (kusarudza)

Kugadzirira modhi:

Gadzira chestnuts, hazelnuts, coconut uye nzungu muprosesa kusvikira ivo saizi yaunoda uye magadzirirwo. Mumudziyo, sanganisa izvo zvakapwanywa zvekudya neflakisi, mafuta ekokonati uye zvinotapira. Dururirai musanganiswa mugango uye bikai muchoto chakadzika kwemaminitsi gumi nemashanu kusvika makumi maviri. Shandisa granola pakudya kwekuseni pamwe neiyo yogati yakajeka.

3. Yakadzika carb crepe

Iyo yechinyakare vhezheni ye crepioca yakafuma mumakabohydrate nekuda kwekuvapo kwetapioca kana starch, asi yayo yakaderera carb vhezheni inoshandisa furaxisi yeupfu sechinotsiva.

Zvisungo:

• 2 mazai;
• 1 supuni 1 yeupfu hwakatsetseka;
• Grated chizi kuravira;
• Oregano uye piniki yemunyu.

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa mumudziyo mudiki, uchirova mazai zvakanaka kusvikira zvese zvafanana. Dururira mupani yekutsvaira yakazorwa mafuta kana bota uye shava pamativi ese Kana zvichidikanwa, wedzera kuzadza nechizi, huku, nyama kana hove nemiriwo.

4. Kirisiti yekotapeya

Avocado chibereko chakapfuma mumafuta akanaka, ayo anoderedza cholesterol yakaipa uye anowedzera icho chakanaka, pamusoro pekuve wakapfuma mu fiber uye wakaderera muma carbohydrate.

Zvisungo:

• 1/2 yakaibva avocado;
• 2 mashupuni ekirimu yakasviba;
• 1 tablespoon yemukaka wekokonati;
• 1 tablespoon yekrimu;
• 1 supuni yemonimu;
• Sweetener kuravira.

Kugadzirira modhi:

Rova zvese zvinoshandiswa mu blender, sanganisa uye idya yakachena kana pane yakazara gorosi mbiriso.

5. Kurumidza manhanga chingwa

Chingwa chemanhanga chinogona kugadzirirwa zvese zvine munyu uye zvinotapira zvinyorwa, zvichisanganiswa nemhando dzese dzekuzadza uye zvishuwo.

Zvisungo:

• 50 g yemakungu akabikwa;
• 1 zai;
• 1 supuni 1 yeupfu hwakatsetseka;
• 1 piniki yeupfu hwekubheka;
• 1 munyu wemunyu;
• Madonhwe matatu eStevia (sarudzo).

Kugadzirira modhi:

Sveta manhanga neforogo, wedzera zvimwe zvinoshandiswa uye sanganisa zvese. Gisa mukombe nemafuta kana bota uye wozodira mukanyiwa mu microwave kwemaminetsi maviri. Zvinhu zvekuravira.

6. Kokonati uye chia pudding

Zvisungo:

• 25 gramu yembeu dzechia;
• 150 mL yemukaka wekokonati;
• 1/2 teaspoon yeuchi.

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa mumudziyo mudiki uye wosiya mufiriji husiku. Paunenge uchibvisa, tarisa kuti pudding yakakora uye kuti mbeu dzechia dzagadzira gel. Wedzera 1/2 michero mitsva yakachekwa uye nzungu, kana uchida.

Ona yakakwana 3-zuva Low Carb menyu uye dzidza nezve zvimwe zvekudya zvaunogona kudya panguva yakaderera carb chikafu nekuona inotevera vhidhiyo: