John Myers
Txawm hais tias koj yuav tsum noj gluten-dawb, xav txiav rov qab rau cov carbohydrates, lossis tsuas yog xav ntxiv me ntsis ntau yam rau koj cov zaub mov, yog tias koj muab cov qhob cij, muaj ntau txoj hauv kev los ua rau nws.
Filler tsis muaj nplej: hloov qhob cij
Txhua tus neeg uas raug kev txom nyem los ntawm cov kab mob xws li kab mob celiac (gluten intolerance) lossis kev tsis haum cov nplej yuav tsum tau xyuam xim rau ntau yam thaum nws los txog rau lawv cov khoom noj: Cov qhob cij thiab cov khoom ci tshwj xeeb yog cov taboo ntau. Tab sis txawm tias koj xav kom txuag tau cov carbohydrates ua ib feem ntawm cov khoom noj uas tsis muaj carb, cov lus nug ntawm lwm txoj hauv kev ua mov ci tshwm sim. Ua ntej ntawm tag nrho cov: grain-dawb qhob cij hloov pauv yeej tsis saj heev li koj tej zaum yuav siv rau. Nplej, spelled li rye muaj cov khoom ci uas tsis tuaj yeem ua tiav nrog lwm cov khoom noj. Gluten-dawb qhob cij feem ntau yuav ci nrog hmoov tsis muaj gluten. Hais goodbye rau lub tswv yim ntawm muaj ib tug zoo li khob cij hloov nyob rau hauv koj lub phaj, tab sis muaj ntse lwm yam uas saj zoo rau lawv tus kheej. Peb cov polenta patties nrog nqaij npuas kib tuaj yeem nyiam txias yam tsis muaj cov tais diav thiab topped nrog cheese los yog nqaij npua, piv txwv li.
Pob kws, mov, oatmeal, thiab qos yaj ywm qab zib ua cov qhob cij hloov pauv
Feem ntau, pob kws yog lub hauv paus zoo rau kev hloov pauv tsis muaj nplej. Pob kws waffles ci ci hauv qhov cub, zoo li nplej waffles, yog lwm txoj hauv kev zoo rau cov khob cij thiab yog li kuj mus zoo nrog noj tshais tsis muaj gluten. Koj tuaj yeem txaus siab rau lawv noj tshais nrog jam lossis savory toppings, tsuas yog nibble ntawm lawv tus kheej los yog siv lawv rau "khoom noj txom ncauj" classic thaum yav tsaus ntuj. Ob qho tib si pob kws thiab nplej ncuav mog qab zib yog enriched nrog pseudocereals xws li quinoa thiab amaranth: Qhov no txhim kho ob qho tib si saj thiab crunchy yam. Oatmeal, uas yog ib txwm gluten-dawb, kuj yog qhov zoo tagnrho los hloov cov qhob cij thaum noj tshais. Koj tuaj yeem siv nws los npaj porridge nrog txiv hmab txiv ntoo ntawm koj xaiv. Los yog sim siv zaub los hloov cov qhob cij. Thinly sliced cov qos yaj ywm qab zib tuaj yeem muab tso rau hauv lub toaster. Lawv siav thiab crispy tib lub sijhawm.
Tsawg-carb qhob cij hloov pauv: fluffy rolls thiab protein qhob cij
Yog tias koj tsuas yog noj cov zaub mov tsis muaj carbohydrate, pob kws, mov, oats thiab qos yaj ywm qab zib tsis tsim nyog. Nyob rau hauv cov ntaub ntawv no, ci me me flatbread ua los ntawm cov qe thiab cream cheese, kuj hu ua "oopsies", raws li ib tug tsawg-carb qhob cij hloov. Ua li no, tuav lub qe dawb kom txog thaum txhav, sib tov lub qe qe nrog cream cheese thiab sib tov ob qho tib si ua tib zoo. Tom qab ntawd faib cov pawg thiab ci cov yob me me ntawm li 175 degrees. Protein hmoov, quark, txiv maj phaub hmoov, nplej, noob thiab txiv ntoo kuj tseem siv tau los ua cov khoom xyaw rau cov khoom noj uas tsis muaj carbohydrate. Flaxseed thiab chia noob kuj txhim kho lub zog los tuav lub khob noom cookie ua ke. Peb daim ntawv qhia zaub mov uas tsis muaj carb ua haujlwm zoo ib yam - rau kev lom zem qhob cij tsis muaj carbohydrates. Tsis tas li ntawd sim cov ncuav mog qab zib trendy: Ib qho khob cij dawb tsim nyob rau hauv Asia uas muaj xim nrog cov nroj tsuag dyes los ntawm blackberries los yog dub mov. Txawm hais tias nws tsis muaj carbohydrates tsawg, nws tau hais tias noj qab haus huv tshwj xeeb vim muaj cov xim antioxidants. Ntawm qhov tod tes, yog tias koj tab tom nrhiav txoj hauv kev kom txuag tau calories, peb xav kom peb cov zaub mov qis dua 500 kcal.
