27 Hutano uye Nyore Yakadzika-Carb Snack Pfungwa

Zvemukati

• 1. Olive tapenade ine low-carb mitswi
• 2. Homemade trail musanganiswa
• 3. Cheddar chizi crisps
• 4. Mazai akashatiswa
• 5. Tuna saladi lettuce inoputira
• 6. Maoriki uye kirimu yakarova
• 7. Yakavharwa avocado
• 8. Chokoreti yakasviba necashew butter
• 9. Karoti inonamira neakagadzirwa aioli
• 10. Yakadzika-carb sitirobhu smoothie
• 11. BLT lettuce kuputira
• 12. Sweet bhero mhiripiri uye guacamole
• 13. Kale machipisi
• 14. Miriwo mitsva ine tzatziki dip
• 15. Karoti inonamira uye nzungu ruomba
• 16. Yakadzika-carb bento bhokisi
• 17. Sinamoni yakashambadza mbeu yemanhanga
• 18. Savory koteji chizi
• 19. Yakapiswa edamame
• 20. Yogurt isina kuchena nenzungu
• 21. Avocado zai saradhi
• 22. String chizi
• 23. Maapurikoti akazadzwa neblue cheese
• 24. Kusvuta salmon cucumber inoruma
• 25. Mashizha egungwa
• 26. Caprese saladhi
• 27. Sardines pane vanotsemura mbeu
• Chinokosha
• Kudya Kunopa Utano Kugadzirira Pfungwa

Vanhu vazhinji vanoteedzera yakaderera-carb chikafu nekuda kweinoshamisa hutano mabhenefiti ane hukama neiyi nzira yekudya.

Semuenzaniso, kudya kwakaderera-carb kunogona kukurudzira kuonda, pamwe nekuvandudza kudzora shuga muropa uye HDL (yakanaka) cholesterol (,).

Nekudaro, kutsvaga yakaderera-carb zvidyiwa zvinogona kuve zvakaoma, sezvo kazhinji zvakajairika zvekudya zvekudya zvakakwirira mune ichi chikafu.

Zvakadaro, iwe unogona nyore kugadzirira zvinonaka uye zvekugadzira zvidyiwa zvinokodzera yako yakaderera-carb mararamiro.

Heano makumi maviri neshanu akapusa-carb snacks ayo ese ari maviri anonaka uye ane hutano.

1. Olive tapenade ine low-carb mitswi

Olive tapenade ine maorivhi akachekwa, capers, uye maorivhi.

Maorivhi ane yakanakisa yakaderera-carb sosi yevhitamini E, iyo inoshanda seye antioxidant ine simba mumuviri wako, inodzivirira maseru kubva kukuvara kunokonzerwa nemamorekuru anodakadza anonzi mahara radicals ().

Iwe unogona nyore kugadzira olive tapenade kumba nekubatanidza maorivhi akachekwa, capers, gariki, uye maorivhi. Pair iyo neyepasi-carb cracker - senge iyo inogadzirwa neupfu hweamondi - yeinosemesa yakaderera-carb snack.

2. Homemade trail musanganiswa

Trail musanganiswa kazhinji ine yakakwira-carb zvigadzirwa semazambiringa akaomeswa, zvihwitsi, uye michero yakaomeswa.

Nekudaro, iwe unogona kugadzira yakaderera-carb vhezheni nekubatanidza dzakasiyana nzungu nembeu, pamwe nezvimwe zvakaderera-carb zvigadzirwa senge isina kukosheswa coconut. Kune iri nyore nzira yekuvhenganisa recipe, sanganisa zvinotevera:

• 1 kapu (112 gramu) yemapecan halves
• 1 mukombe (112 gramu) akachekwa
  walnuts
• 1/2 mukombe (30 gramu) yakakangwa
  manhanga mhodzi
• 1/2 mukombe (43
  magiramu) emakokonati asina kutapira

3. Cheddar chizi crisps

Cheddar chizi inodyiwa yakaderera-carb snack ine isingasviki 1 gramu ye carbs pa1-ounce (28-gramu) inoshumira.

Kune imwe inonaka crispy imwe nzira, edza yakagadzirirwa cheddar cheese crisps.

Cheka zvidimbu zvidimbu zve cheddar chizi muzvidiki, zvakaenzana zvikwere. Isa zvikwere pabheka uye bika pa300 ° F (150 ° C) kwemaminitsi makumi matatu, kana kusvika crisp.

4. Mazai akashatiswa

Rimwe zai rakakura rine isingasviki gramu rimwe remakarubhu.

Mazai akapfuma muvitamini B12 uye choline, zvinova zvakakosha mishonga yehutano hwehuropi (,).

Kuti ugadzire mazai akashatiswa, sanisa mazai akaomeswa mukati hafu kureba. Scoop kunze kwezai mazai uye sangana nemayonnaise, dijon masitadhi, munyu, uye mhiripiri. Wobva waisa chipunu chezai yolk musanganiswa kumashure kwezai chena uye kumusoro nedashi repaprika.

5. Tuna saladi lettuce inoputira

Matatu maunzi (85 magiramu) etuna yemumagaba haina ma carbs uye angangoita magiramu makumi maviri epuroteni.

Kugadzira tuna saladi, sanganisa 3-ounce (85-gramu) inogona ye tuna ne 1/4 mukombe (55 gramu) yemayonnaise uye 1/4 mukombe (25 gramu) ye diced celery. Nyora musanganiswa nemunyu uye mhiripiri kuravira.

Kune yakaderera-carb yekumonera sarudzo, chipunu tuna saladi mune reti lettuce shizha.

6. Maoriki uye kirimu yakarova

Ma berries haasi chete ane hutano hwakanyanya asi zvakare yakaderera-carb michero sarudzo. Semuenzaniso, bhuru bhuruu inopa chete 11 magiramu e carbs mu 1/2 mukombe (74 gramu).

Kwechikafu chinonaka, chakadzika-kabhu, sanganisa 1/2 mukombe (74 gramu) yeblueberries nemipuni miviri yekurema kurova kirimu.

7. Yakavharwa avocado

Imwe yepakati avocado ine gumi nemaviri magiramu e carbs. Zvisinei, 9 magiramu ema carbs aya anotorwa kubva ku fiber, chinhu chinogumbuka chisingagone kumwiswa nemuviri wako, zvichiita kuti avocado ive yakanakisa sarudzo yezvikafu zvakaderera-carb.

Kuti ugadzire avocado yakamonerwa, chiise pakati nepakati uye bvisa gomba. Ipapo, chipunu chako chaunoda chakadzika-carb ichiisa mukati mekatapeya.

Edza kuzadza avocado ne tuna saladi, shrimp yakatemwa, kana mazai akachekwa uye chizi.

8. Chokoreti yakasviba necashew butter

Chokoreti yakasviba yakakwana yakaderera-carb snack kana iwe uchishuvira chimwe chinhu chinotapira. Rimwe ounce (28 gramu) yeinosvika 70% chokoreti yakasviba inopa magiramu gumi nemaviri e carbs uye 9 magiramu e fiber.

Edza kubatanidza 1 ounce (28 gramu) yechokoreti yakasviba ne 1 punipuni (15 gramu) yekashew batare kune imwezve sosi yeprotein nemafuta.

Ive neshuwa yekusarudza inokwana 70% yakasviba chokoreti, sezvo akaderera muzana angave aine akawanda carbs pakushanda.

9. Karoti inonamira neakagadzirwa aioli

Makarotsi ane ma carbs mashoma kupfuura iwe aunogona kufunga, aine gumi evana vana karoti anopa chete 8 magiramu.

Kwechikafu chinonaka, pairi vana karoti vane yakadzika-carb dip, senge yakagadzirirwa aioli.

Kugadzira aioli, sanganisa 1/4 mukombe (55 magiramu) emayonnaise, 1 punipuni (15 ml) yemuto wemonimu, uye 1 minced clove yegariki. Nyaya nemunyu uye mhiripiri kuravira.

10. Yakadzika-carb sitirobhu smoothie

Iwe unogona nyore nyore kugadzira yakaderera-carb smoothie nezvakanaka zvinoshandiswa.

Semuenzaniso, sitirobheri muchero unonaka wakaderera-carb. Imwe-hafu kapu (83 gramu) yemaswiti akachekwa inopa chete magiramu matanhatu e carbs. Kugadzira yakaderera-carb sitirobheni smoothie, sanganisa zvinotevera pamwechete:

• 1 mukombe (240 ml)
  yemukaka wemaarumondi usina kutapira
• 1/2 mukombe (83 gramu) itsva
  mastrawberry
• 1/4 mukombe (24 gramu) yepasi-carb protein poda
• 1 tablespoon (15 gramu) ye chia
  mhodzi
• 1/4 teaspoon yevanilla mushoma
• mashoma echando cubes

11. BLT lettuce kuputira

BLT sandwiches chikafu chakakurumbira chekudya kwemasikati kazhinji chakakwirira muma carbs. Nekudaro, iwe unogona nyore kugadzira yakaderera-carb BLT kuputira yechingwa chinonaka.

Isa zvidimbu zvitatu zvemadomasi uye zvidimbu zviviri zvebhekoni mune romaine lettuce shizha. Kuti uwedzere kunhuhwirira uye muromo wekunzwa, wedzera zvidimbu zvidimbu zveavocado uye shoma shoma yechizi yakasungwa.

12. Sweet bhero mhiripiri uye guacamole

Kunyangwe zita ravo rinogona kureva shuga yakakwira, uye nekudaro carb yakakwira, zvemukati, zvinotapira bhero mhiripisi iri yakaderera-carb miriwo inopa chete magiramu matatu eichi chikafu mune 1/2 mukombe (46 magiramu).

Ivo zvakare vakapfuma muvhitamini C, inova yakakosha zvinovaka muviri kune moyo wako, immune system, uye ganda. Muchokwadi, imwe green bhero mhiripiri inopa yakawanda vhitamini C kupfuura orenji ().

Gadzira inokurumidza yakadzika-carb guacamole dipi kune yako bhero pepper zvimedu nekukanya avocado, hanyanisi, gariki, jimu rerimu, uye munyu pamwechete mundiro.

13. Kale machipisi

Kale inozivikanwa yakaderera-carb veggie iyo izere nezvinovaka muviri senge vhitamini A, vhitamini K, uye folate. Imwe kapu (21 gramu) yekare ine isingasviki 1 gramu ye carbs.

Kana usiri fan of raw kana sautéed kare, edza kunwa pane zvekare machipisi.

Kuti uite izvi, bvarura mashizha ekare muzvidimbu zvekurumwa uye uzviise pabheka rakabikwa rakanyorwa pepa rembwa. Dzorerai kare nemafuta emuorivhi, poda yegariki, uye munyu. Bika pa350 ° F (177 ° C) kwemaminetsi gumi, kana kusvika kusvika kumacheto emashizha ari brown uye crisp.

14. Miriwo mitsva ine tzatziki dip

Tzatziki chiGiriki muto wakagadzirwa kubva pachena yogati, gariki, uye magaka. Mishonga nyowani sedhiri uye parsley inowanzo kuwedzerwa futi.

Mahwendefa maviri (30 gramu) yetzatziki dip inopa chete 2 magiramu e carbs, ichiita sarudzo yakaderera-carb.

Pair iyo dhizaini nemutsva, yakaderera-carb veggies senge broccoli, celery matanda, kana vana karoti.

15. Karoti inonamira uye nzungu ruomba

Kunyika karoti inonamira mumuto wakakora nzungu chinhu chinonaka chinonaka chakaderera-carb snack.

1/2-mukombe (61-gramu) inoshumira karoti inonamira ne 2 mashupuni (35 magiramu) epeanut butter inongopa chete magiramu gumi nemazana e carbs.

Mazhinji nzungu marandi mabhurandi ane akawedzera shuga, saka zviri nani kusarudza zvakasikwa zvakasiyana siyana zvinogadzirwa chete nenzungu uye zvishoma munyu.

16. Yakadzika-carb bento bhokisi

Bhokisi re bento mudziyo une makamuri anogona kusunga zvinhu zvakasiyana siyana zvekudya.

Kuti ugadzire yako yakaderera-carb bento bhokisi, rizadze nezvakasiyana-siyana zvakaderera-carb zvekudya zvinhu, senge:

• Mapuroteni: koteji chizi,
  mazai akaomeswa, huku yakakangwa, machizi echizi
• Nuts: maamondi, walnuts, nzungu dzemacadamia, nzungu
• Mitsva mitsva: tsvimbo yeseleri,
  akachekwa cucumber, bhero pepper zvimedu, broccoli
• Zvibereko zvakaderera-carb: michero,
  cantaloupe, avocado zvimedu, maorivhi

17. Sinamoni yakashambadza mbeu yemanhanga

Imwe-yechina mukombe (16 gramu) yemhanga mhodzi ine 9 magiramu e carbs uye 3 magiramu e fiber.

Uyezve, mbeu dzemanhanga dzakapfuma muZinc, yakakosha mamineral anodikanwa kune hutano hwakakwana hwemuviri uye metabolism ().

Kugadzira mhodzi yemanhanga, sanganisa 1/2 mukombe (32 magiramu) embeu dzemanhanga ne 1/2 tsp yesinamoni uye maaspuni 2 (10 ml) yemafuta emuorivhi. Paradzira mbeu kubheka uye ubike muchoto pa300 ° F (150 ° C) kwemaminetsi makumi mashanu, kana kusvika shava yegoridhe.

18. Savory koteji chizi

Imwe hafu kapu (113 gramu) yekottage cheese ine magiramu mashanu e carbs uye 12 gramu eprotein. Inopfumawo mumaminerari ekuvaka mapfupa secalcium uye phosphorus.

Kunyangwe michero iri yakajairwa kuwedzera kune kottage chizi, iwe unogona zvakare kuigadzira uye inodzika mu carbs nekuwedzera avocado zvimedu kana Cherry matomatisi, akachekwa girini hanyanisi, uye inopisa muto.

19. Yakapiswa edamame

Edamame yakasvibira, soya isina kuibva yakazara nehutano. Iyo 1/2-mukombe (78-gramu) inoshumirwa edamame ine chete magiramu manomwe e carbs uye anopfuura mapfumbamwe magiramu epuroteni-based protein.

Nechikafu chakareruka-checarb, dhonza rakavezwa rakasungwa edamame mundiro ine 1 kapuni (15 ml) yemvura. Dhavhara netauro repepa uye microwave pakakwirira kweminiti imwe kana kusvika nyoro. Mwaka zvishoma negungwa munyu uye unakirwe.

20. Yogurt isina kuchena nenzungu

Yetsika yakasanganiswa yogati inowanzo kuve yakakwira mushuga yakawedzerwa. Kusarudza isina kuchena yoghurti yogati inobvisa yese shuga yakawedzerwa, iyo inoderedza iyo carb zvemukati.

Semuenzaniso, iyo-matanhatu-ounce (170-gramu) inoshandiswa yeiyo isina muto, isina kutapira, yemukaka-yogati yemukaka ine chete magiramu masere e carbs.

Kuti uichengetedze yakaderera-carb tudyo, pairi yogati yakajeka neine mashoma nzungu. Itai kuti tiravira iwedzere nekuwedzera dashoni yesinamoni, shoma shoma yevanilla yakabudiswa, kana yakasikwa, zero-carb inotapira saStevia.

21. Avocado zai saradhi

Shandisa mashed avocado panzvimbo yemayonnaise yeakasarudzika spin paazai saladi.

Kugadzira avocado zai saradhi, ingoisa 1/2 avocado ne1 rakaomesa-yai uye mwaka zvishoma nemunyu uye mhiripiri. Nakidzwa neavocado zai saradhi pachayo, yakapararira kune yakaderera-carb maputi, kana kukwevera mune lettuce kuputira.

22. String chizi

String cheese iri nyore uye inotakurika yakaderera-carb snack. Rimwe ounce (28 gramu) yemozzarella tambo chizi inopa isingasviki 1 gramu ye carbs asi magiramu matanhatu eprotini.

Cheese zvakare sosi yakakura yecalcium, inova yakakosha mamineral anodikanwa kuhutano hwepfupa, mhasuru mashandiro, uye yako system yetsinga ().

23. Maapurikoti akazadzwa neblue cheese

Kusiyana nemhando dzakaomeswa uye dzemumagaba, idzo dzinowanzove dzakanyanya mushuga uye macarbs, maapurikoti matsva akaderera mumacarb, ane muchero mumwe (35 gramu) ane magiramu mana chete.

Kuti ugadzire apurikoti, cheka muchero nepakati uye bvisa gomba. Sanganisa 1/4 mukombe (34 magiramu) ebhuruu chizi inopwanyika ne 1 kikapu (15 ml) yemafuta emuorivhi. Spoon musanganiswa mukati mekapuroti imwe neimwe hafu. Bvisa pabepa rekubika kwemaminetsi 1-2 kusvika toasted.

24. Kusvuta salmon cucumber inoruma

Salmoni yakasarudzika, yakaderera-carb sosi yeakareba-cheni omega-3 mafuta acids EPA uye DHA. Aya mafuta ane hutano akabatanidzwa kune akawanda mabhenefiti, anosanganisira kudzikisira kuzvimba uye nekuvandudza moyo hutano ().

Kuti uwane chikafu chinonaka uye chinovaka muviri chakadzika-kabhu, paradzira kirimu cheki pamacucumber zvidimbu, uye peta mitsetse yesarimoni inopfungaira pazvidimbu uye pamusoro nepepuru yakatsva.

25. Mashizha egungwa

Mashizha akaomeswa egungwa akaomeswa anotakurika, anotakurika, akaderera-macarback.

Gungwa regungwa nderimwe remhando dzakanakisa dzezvisikwa zvekudya iodine, chicherwa chinotsigira hutano hwehutachiona. Yako thyroid gland inogadzira akakosha mahormoni anodikanwa metabolism, kukura, uye kusimudzira ().

Rimwe jira regungwa (5 magiramu) rine 1 chete gramu yecarbs uye inogona kunakidzwa pachayo kana kuwiriraniswa nezvimedu zveavocado, mazai akachekwa, kana kuchekwa musaradhi.

26. Caprese saladhi

Caprese saladhi idiki-carb chiItaly dhishi rakagadzirwa nekubatanidza mozzarella chizi, madomasi, mashizha ebasil, uye maorivhi.

Kugadzira kadiki kaprese saladhi, sanganisa 1/2 mukombe (122 gramu) yetamati matomatisi, 1 ounce (28 gramu) yemarambi-akakura mozzarella mabhora, uye 1 kiyipuni yemashizha akachekwa, matsva ebasil. Kanda pamwe chete ne 1 punipuni (15 ml) yemamwe maorivhi emhandara uye dash yegungwa munyu.

Driza 1 punipuni (15 ml) ye bharisamu vhiniga pamusoro pe saladhi yekuwedzera kuwedzera kwekunaka.

27. Sardines pane vanotsemura mbeu

Sardini idiki, hove dzine mafuta dzakazara nezvinovaka muviri.

Imwe inogona (92 gramu) yemasardine ine zero carbs uye 23 gramu eprotein. Ihove idzi zvakare sosi yakanaka kwazvo yecalcium, ichipa 27% yeReferensi Yemazuva Intake (RDI) yeichi chicherwa.

Edza kubatanidza sardines ine yakaderera-carb chia- uye flaxseed maputi echikafu chinotapira uye chinovaka muviri chakadzika-kabhu.

Chinokosha

Kana iwe uchitevera yakaderera-carb chikafu, ipfungwa yakanaka yekuchengeta yakawanda yakawanda ine hutano tudyo paruoko.

Iyo yakaderera-carb tudyo pamusoro apa inopa zvinovaka muviri zvinovaka muviri senge mapuroteni, mafuta ane hutano, uye fiber. Uyezve, zvinonaka uye zvinogona kubatsira kugutsa nzara yako pakati pekudya.

Zvese ruzivo rwehutano rwezvikafu zvakanyorwa mune ino chinyorwa zvinobva ku .

Kudya Kunopa Utano Kugadzirira Pfungwa