Bella Adams
Abincin ƙananan-carb ya fi shahara fiye da kowane lokaci: mun tattara jerin mafi kyawun abinci mai ƙarancin carb da girke-girke a gare ku.
Slim a cikin barcinku, Atkins, Logi, Keto rage cin abinci, ko Kudancin Tekun - yawancin ra'ayoyin abinci mai ƙarancin carbohydrate sun dogara da furotin- da abinci mai wadataccen mai. Muna nuna muku wane nau'in abinci maras-carb yakamata ya kasance cikin jerin siyayyarku da girke-girken da muka fi so.
Low-carbohydrate abinci
Abincin mai ƙarancin carbohydrate yana mai da hankali da farko akan abincin da ke da yawan furotin da mai da ƙarancin carbohydrates. Duk da haka, kada ku guje wa carbohydrates gaba ɗaya - keyword: ma'auni da daidaito.
kayan lambu
- duk salatin ganye
- yawancin nau'in kabeji, misali farin kabeji, Kale, kabeji savoy
- koren kayan lambu misali alayyahu, kokwamba, zucchini, broccoli
- namomin kaza
- karas
- tumatir
- barkono
- bishiyar asparagus
- Leeks
Fruit
- avocado
- berries, misali raspberries, blueberries, blackberries, gooseberries
- Citrus 'ya'yan itatuwa, misali innabi, orange, tangerine, lemun tsami
- Kankana
- peaches
- cherries
kwayoyi
- Chia tsaba
- flaxseed
- almonds
- Pecans
- Tsarin furanni
- Kwakwa
- kabewa tsaba
- Pine kwayoyi
Dairy kayayyakin
- Yogurt
- Curd cuku
- Cuku, misali Gouda, Camembert, cuku mai shuɗi, feta, cuku mai tsami, cukuwar akuya,
- cuku
- Milk
- Kirim mai tsami
- creme fraiche
Fish
- Kifi
- Herring
- jatan lande
- Halibut
- kwasfa
- Mackerel
- Pike me yasa
- Crabs
nama
- kaji
- naman sa
- alade
- game
- Waka
Lokacin da yazo da kayan nama, tabbatar da ingancinsu. Zai fi kyau a zaɓi naman kaji, kamar yadda yake da ƙarancin mai.
hatsi
- Quinoa
- Amaranth
- couscous
- oatmeal
- Dankali - Dankali mai dadi
Abubuwan da ke da mahimmanci game da ƙananan carb
- Carbohydrates sune tushen makamashi mai mahimmanci
- Jiki yana buƙatar su cikin gaggawa, musamman da rana, don wadata kwakwalwa da tsoka da kuzari.
- Idan kun cinye carbohydrates fiye da yadda kuke buƙata kowace rana, an canza su zuwa mai a cikin hanta.
- Wannan yana hana ku daga ƙona mai kuma yana haɓaka haɓakar nauyi da ƙara haɗarin ciwon sukari ko cututtukan zuciya.
- A cikin abinci maras nauyi, adadin carbohydrates yana raguwa zuwa kusan gram 100 kowace rana. Wannan ya dace da abun ciki na makamashi na kusan 400 kcal.
Makullin: abincin da babu ko ƴan carbohydrates suna kiyaye matakan insulin ƙasa a cikin jiki don haɓakar hormone somatropin zai iya zama aiki, wanda ake la'akari da mai ƙona kitse na halitta.
Abubuwan girke-girke da aka fi so na ƙungiyar edita
Zucchini spaghetti, pizza low-carb, koren smoothie tasa: girke-girke na mu mai ƙarancin carb yana da lafiya, da daɗi sosai kuma yana taimaka maka rasa nauyi.
