Iingcamango ezingama-27 eziphilileyo kunye ne-Easy Low-Carb Snack Ideas

Umxholo

• 1. I-olive tapenade enezinto eziqhekeza ii-carb eziphantsi
• 2. Umxube womzila owenziwe ekhaya
• 3. I-Cheddar itshizi iyapheka
• 4. Amaqanda afihliweyo
• 5. Ukusongelwa kwetyuwa yesaladi yetyhuce
• 6. Amaqunube kunye nokhrimu ocoliweyo
• 7. I-avocado egxothiweyo
• 8. Itshokholethi emnyama ngebhotolo yecashew
• 9. Iminqathe inamathele kwi-aioli eyenziwe ekhaya
• 10. I-carb strawberry smoothie ephantsi
• 11. Isongelo selettuce ye-BLT
• 12. Iipelepele ezimnandi kunye ne-guacamole
• 13. Iichips zekhale
• 14. Imifuno emitsha enediphu ye-tzatziki
• 15. Iminqathe yomnqatha nebhotolo yamandongomane
• 16. Ibhokisi ye-bento ephantsi
• 17. Isinamoni yosiwe ngethanga lembewu
• 18. I-cottage cheese egciniweyo
• 19. Edamame ebanjiweyo
• 20. I-yogurt elula kunye namantongomane
• 21. Isaladi yeqanda yeavokhado
• 22. Umtya wesonka samasi
• 23. Iibhilikosi ezifakwe itshizi eblue
• 24. Ukutshaya i-salmon ikhukhamba iluma
• 25. Amashiti aselwandle
• 26. Caprese isaladi
• 27. Isardadi kubaqhekezi bembewu
• Umgca wezantsi
• Iingcamango zokuLungiselela isidlo seMpilo

Uninzi lwabantu lulandela ukutya okune-carb esezantsi ngenxa yezibonelelo zempilo ezinomdla ezinxulumene nale ndlela yokutya.

Umzekelo, ukutya okusezantsi kwe-carb kunokukhuthaza ukulahleka kwesisindo, kunye nokuphucula ulawulo lweswekile yegazi kunye ne-HDL (elungileyo) ye-cholesterol (,).

Nangona kunjalo, ukufumana amashwamshwam asezantsi-carb kunokuba nzima, kuba ukutya okutyiwa okuqhelekileyo kuninzi kwesi sondlo.

Okwangoku, unokulungiselela ngokulula amashwamshwam amnandi kunye noyilo ahambelana nendlela yakho yokuphila esezantsi.

Nazi izinto ezilula ezingama-27 zokutya okune-carb ezisezantsi ezimnandi kwaye ezinesondlo.

1. I-olive tapenade enezinto eziqhekeza ii-carb eziphantsi

I-olive tapenade ineminquma ecoliweyo, ii-capers kunye neoyile ye-olive.

Iminquma ngowona mthombo uphantsi we-carb yevithamin E, esebenza njenge-antioxidant enamandla emzimbeni wakho, ekhusela iiseli kumonakalo obangelwe ziimolekyuli ezisebenzayo ezibizwa ngokuba ziiradical radicals ().

Unokwenza ngokulula i-tapenade yasekhaya ngokudibanisa iminquma, i-capers, igalikhi kunye neoyile ye-olive. Yidibanise ne-carb cracker ephantsi-njengaleyo eyenziwe ngomgubo we-alimondi-kwi-snack ephantsi.

2. Umxube womzila owenziwe ekhaya

Umxube womzila uhlala uqukethe izithako ze-carb ezinje ngeerasentyisi, iilekese, kunye neziqhamo ezomisiweyo.

Nangona kunjalo, unokwenza uguqulelo lwe-carb esezantsi ngokudibanisa iintlobo zamandongomane kunye nembewu, kunye nezinye izithako ze-carb ezisezantsi ezinje ngecoconut engenaswekile. Ukwenza iresiphi elula yokuhlanganisa, hlanganisa oku kulandelayo:

• 1 indebe (112 gram) yeehafu zepecan
• 1 indebe (112 iigrem) zokunqunqwa
  iminqwazi
• I-1/2 indebe (30 gram) eyosiweyo
  imbewu ithanga
• I-1/2 indebe (43
  Iigrama) zeelekese ezingafakwanga ziswiti

3. I-Cheddar itshizi iyapheka

I-Cheddar ushizi i-snack ephantsi ye-carb equkethe ngaphantsi kwe-1 gram ye-carbs nge-1-ounce (28-gram).

Ngolunye uhlobo olumnandi lwe-crispy, zama i-cheddar cheese crisps eyenziwe ngokwabo.

Sika amacwecwe amancinci e-cheddar ushizi kwizikwere ezincinci, ezizodwa. Beka izikwere kwiphepha lokubhaka kwaye ubhake kwi-300 ° F (150 ° C) malunga nemizuzu engama-30, okanye kude kube krwada.

4. Amaqanda afihliweyo

Elinye iqanda elikhulu line gram engaphantsi kwenye ye carbs.

Amaqanda atyebile kwi-vitamin B12 kunye ne-choline, ezizezona zibalulekileyo kwezempilo yengqondo (,).

Ukwenza amaqanda afihliweyo, slice amaqanda abilisiweyo kunye nesiqingatha ubude. Khupha izikhupha zeqanda kwaye udibanise nemayonnaise, i-dijon lwemostade, ityuwa, kunye nepepile. Emva koko, faka icephe lomxube weqanda weqanda ubuyele kwiqanda elimhlophe nangaphezulu nge-dash ye-paprika.

5. Ukusongelwa kwetyuwa yesaladi yetyhuce

Ii-ounces ezintathu (i-85 gram) zetyhuna enkonkxiweyo ayinazo i-carbs kunye ne-20 yeeprotein.

Ukwenza isaladi yetyhuna, hlanganisa i-ounce ezi-3 (85-gram) itoti yetyhuna ngekomityi ye-1/4 (55 gram) yemayonesi kunye nekomityi ye-1/4 (25 gram) yeseleri edayisiweyo. Ixesha lokuxuba kunye netyuwa kunye nepepile ukunambitha.

Ukukhethwa kwe-carb ephantsi, isaladi ye-tuna kwiqabunga lebhotela.

6. Amaqunube kunye nokhrimu ocoliweyo

Amaqunube awanesondlo kuphela kodwa kunye nokukhetha iziqhamo ezisezantsi. Umzekelo, iiblueberries zibonelela nge-11 gram ye-carbs kwi-1/2 yekomityi (i-74 gram).

Ukutya okumnandi, okuphantsi kwe-carb, hlanganisa i-1/2 indebe (i-74 gram) yeeblueberries ezineepunipoyi ezi-2 zekhrim enzima.

7. I-avocado egxothiweyo

Elinye iavokhado eliphakathi lineegram ezili-12 zeecarbs. Nangona kunjalo, i-9 gram yezi carbs zithathwa kwifayibha, isondlo esingenakutyiwa esingafunekiyo emzimbeni wakho, esenza iavokhado ibe yeyona ndlela ifanelekileyo yokutya ukutya okune-carb ephantsi.

Ukwenza i-avocado egxunyekwe, yisike phakathi kwaye ususe umgodi. Emva koko, icephe into oyifunayo ephantsi ye-carb egxila embindini we-avokhado.

Zama ukugcwalisa iavokhado ngesaladi yetyhuna, i-shrimp enqunqiweyo, okanye amaqanda aqhekeziweyo kunye netshizi.

8. Itshokholethi emnyama ngebhotolo yecashew

Itshokholethi emnyama yeyona snack ye-carb efanelekileyo xa unqwenela into emnandi. I-ounce enye (i-28 gram) ubuncinci i-70% yetshokholethi emnyama ibonelela nge-12 gram yee-carbs kunye ne-9 gram yefayibha.

Zama ukudibanisa i-ounce enye (i-28 gram) yetshokholethi emnyama kunye nepunipoon eyi-1 (15 yeigrem) yebhotolo yebhotoloyisi yomthombo ongezelelweyo weprotheni namafutha.

Qiniseka ukuba ukhetha ubuncinci i-70% yetshokholethi emnyama, njengoko iipesenti ezisezantsi zinokuba nee-carbs ezininzi ngokusebenza.

9. Iminqathe inamathele kwi-aioli eyenziwe ekhaya

Iikherothi zinee carbs ezimbalwa kunokuba ucinga, kunye neekherothi ezili-10 zabantwana ezibonelela nje ngee-8 g.

Ukutya okutyiweyo okumnandi, isibini seminqathe yabantwana enediphu ye-carb esezantsi, njenge-aioli eyenziwe ekhaya.

Ukwenza i-aioli, xuba ikomityi ye-1/4 (55 yeigram) yemayonnaise, icephe eli-1 (15 ml) yejusi yelamuni, kunye ne-clove egayiweyo egalelweyo. Ixesha kunye neetyuwa kunye nepepper ukula.

10. I-carb strawberry smoothie ephantsi

Unokwenza ngokulula i-carb smoothie esezantsi kunye nezithako ezifanelekileyo.

Umzekelo, i-strawberry sisiqhamo esimnandi se-carb esezantsi. Ikomityi enesiqingatha (i-83 gram) yee-strawberry ezisikiweyo zibonelela nge-6 gram yee-carbs. Ukwenza i-carb strawberry smoothie esezantsi, hlanganisa oku kulandelayo kunye:

• 1 indebe (240 ml)
  yobisi lweamangile olungenaswekile
• I-1/2 indebe (i-83 gram) entsha
  amaqunube
• I-1/4 indebe (i-24 gram) ye-protein ye-carb ephantsi
• 1 icephe (15 grams) ye-chia
  iimbewu
• I-1/4 ithisipuni ye-vanilla extract
• iityhubhu zomkhenkce ezimbalwa

11. Isongelo selettuce ye-BLT

Iiswitswitshi ze-BLT sisidlo sasemini esidumileyo esiqhelekileyo kwi-carbs. Nangona kunjalo, unokwenza ngokulula i-carb ephantsi ye-BLT yokugoba isinongo esimnandi.

Beka izilayi ezintathu zetamatato kunye nezilayi ezibini zebhekoni kwiqabunga elikhulu le-lettuce laseRoma. Ukongeza ukongeza incasa kunye nomlomo, yongeza izilayi zeavokhado kunye netshizi encinci.

12. Iipelepele ezimnandi kunye ne-guacamole

Nangona igama labo linokuthetha iswekile ephezulu, kwaye ngenxa yoko i-carb ephezulu, umxholo, i-sweet bell pepper yimifuno ephantsi ekhupha nje iigrama ezi-3 zalesi sondlo kwikomityhi ye-1/2 (46 gram).

Banobutyebi kwi-vitamin C, eyimfuneko ebalulekileyo kwizondlo zentliziyo yakho, amajoni omzimba kunye nolusu. Ngapha koko, enye intsimbi eluhlaza ibonelela ngevithamini C engaphezulu kuneorenji ().

Yenza i-carb guacamole dip ngokukhawuleza ngokukhawuleza kwiisilayi zakho zentsimbi ngokufaka i-avocado, itswele, igalikhi, incindi yelamuni, kunye netyuwa kunye kwisitya.

13. Iichips zekhale

I-Kale yi-veggie ye-carb ephantsi eyaziwayo epakishwe zizakhamzimba ezinjengevithamini A, ivithamin K, kunye nefolate. Ikomityi enye (21 gram) ye-kale iqulethe ngaphantsi kwe-1 gram yee-carbs.

Ukuba awuyondeni ye-kale eluhlaza okanye esikiweyo, zama ukutyiwa kwiichips zakudala.

Ukwenza ezi zinto, qhekeza amagqabi e-kale abe ngamacandelo alumkileyo kwaye uwabeke kwiphepha lokubhaka elinephepha lesikhumba. Gcoba i-kale ngeoli yeoli, umgubo wegalikhi kunye netyuwa. Bhaka kwi-350 ° F (177 ° C) malunga nemizuzu eli-10, okanye de amagqabi amagqabi abe mdaka kwaye aqaqambe.

14. Imifuno emitsha enediphu ye-tzatziki

I-Tzatziki yisosi yamaGrike eyenziwe nge-yogurt ecacileyo, igalikhi, kunye neekhukhamba. Imifuno emitsha efana nedill neparsley zihlala zongezwa ngokunjalo.

Iipunipoli ezimbini (iigram ezingama-30) zediphu ye-tzatziki zibonelela nge-2 gram kuphela yee-carbs, nto leyo eyenza ukuba ibe yeyona nto iphambili ekukhetheni i-carb.

Dibanisa idiphu kunye neefriji ezintsha, ezisezantsi ezinje nge-broccoli, izinti zeseleri, okanye iminqathe yabantwana.

15. Iminqathe yomnqatha nebhotolo yamandongomane

Ukuntywila iminqathe kwibhotolo yamandongomane enkonkxiweyo kukutya okumnandi okumnandi okumangalisayo okumnandi.

Ikomityi ye-1/2 (61-gram) ekhonza iminqathe kunye neepunipoyi ezi-2 (35 iigrem) zebhotolo yamandongomane inika kuphela iigram ezili-13 zee-carbs zizonke.

Iimpawu ezininzi zebhotela yamandongomane ziqulathe iswekile eyongeziweyo, ke kungcono ukhethe indalo eyenziwe ngamandongomane kunye netyuwa encinci.

16. Ibhokisi ye-bento ephantsi

Ibhokisi ye-bento sisiqulatho esinegumbi elinokubamba izinto ezahlukeneyo zokutya.

Ukwenza ibhokisi yakho ye-bento esezantsi-carb, yigcwalise ngezinto ezahlukeneyo zokutya okuncinci, njenge:

• Iprotheni: isonka samasi se-Cottage,
  amaqanda abilisiweyo, inkukhu eyosiweyo, izikwere zamasi
• Amantongomane: iiamangile, iiwalnuts, amandongomane emacadamia, amandongomane
• Imifuno emitsha: iintonga zeseleri,
  Ikhukhamba lisikiwe, intsimbi yentsimbi, ibroccoli
• Iziqhamo ezisezantsi zecarb amaqunube,
  i-cantaloupe, izilayi ze-avocado, ii-olive

17. Isinamoni yosiwe ngethanga lembewu

Ikomityi enye yesine (16 gram) yembewu yethanga iqulethe i-9 gram yee-carbs kunye ne-3 gram yefayibha.

Ngaphezulu, imbewu yethanga izityebi kwi-zinc, iminerali ebalulekileyo efunekayo kwimpilo efanelekileyo yomzimba kunye nemetabolism ().

Ukwenza imbewu ethanjisiweyo, hlanganisa ikomityi ye-1/2 (i-32 yeigram) yembewu yethanga kunye ne-1/2 itispuni yesinamoni kunye neetispuni ezi-2 (10 ml) zeoyile yomnquma. Yanda imbewu kwiphepha lokubhaka kwaye ubhake ehovini kwi-300 ° F (150 ° C) kangangemizuzu engama-45, okanye kude kube nsundu ngegolide.

18. I-cottage cheese egciniweyo

Ikomityi enye (113 gram) yetshizi ye cottage inee gram ezintlanu ze carbs kunye ne 12 gram ye protein. Ikwacebile kwizimbiwa zokwakha amathambo njenge calcium ne phosphorus.

Nangona isiqhamo sisongezo esiqhelekileyo kwi-cottage cheese, unokwenza ukuba kube mnandi kwaye kwehle kwi-carbs ngokongeza izilayi ze-avocado okanye iitumato zetsheri, i-anyanisi eluhlaza kunye nesosi eshushu.

19. Edamame ebanjiweyo

I-Edamame ziluhlaza, iimbotyi zesoya ezingavuthwanga ezipakishwe sisondlo. I-1/2-indebe (78-gram) yokukhonza i-edamame iqulethe i-7 gram yee-carbs nangaphezulu kwe-9 gram yeprotein esekwe kwizityalo.

Ukufumana i-carb snack elula, gxobhoza i-edamame eluhlaza kwisitya kunye ne-1punipoon (15 ml) yamanzi. Gubungela itawuli yephepha kunye ne-microwave ephezulu kwimizuzu eyi-1 okanye kude kube yithenda. Ixesha elincinci kunye nolwandle ityuwa kwaye ujonge.

20. I-yogurt elula kunye namantongomane

Iyogathi yemveli enencasa ihlala iphakama kwiswekile eyongeziweyo. Ukukhetha i-yogurt ye-yogurt engenaswekile isusa yonke iswekile, eyanciphisa umxholo we-carb.

Umzekelo, i-ounce ezi-6 (i-170-gram) ekhonza i-yogurt ecacileyo, engenaswekile, yobisi olupheleleyo ine-8 yeegram zecarbs.

Ukuyigcina kukutya okune-carb ephantsi, idibanise iyogathi engenanto kunye neekinati ezimbalwa. Konyusa incasa ngokongeza idash yesinamon, inani elincinci le-vanilla, okanye iswiti yendalo, zero-carb njengoStevia.

21. Isaladi yeqanda yeavokhado

Sebenzisa i-avocado ecociweyo endaweni yemayonesi ukuze ujikeleze isaladi yeqanda.

Ukwenza isaladi yeqanda leavokhado, vele ucofe i-1/2 i-avokhado nge-1 iqanda elibilisiweyo kunye nexesha elincinci ngetyuwa nepepile. Yonwabela isaladi yeqanda yeavokhado iyodwa, isasazeke kwii-carb crackers ezisezantsi, okanye usongelwe kwi-lettuce.

22. Umtya wesonka samasi

I-String cheese yinto elula kwaye ephathekayo ye-carb snack. I-ounce enye (iigram ezingama-28) ze-mozzarella zomtya samasi zibonelela ngaphantsi kwe-1 gram yee-carbs kodwa i-6 gram yeprotheni.

Isonka samasi ikwangumthombo omkhulu wecalcium, esisimbiwa esifunekayo kwimpilo yethambo, ukusebenza kwezihlunu, kunye nakwinkqubo yemithambo-luvo ().

23. Iibhilikosi ezifakwe itshizi eblue

Ngokungafaniyo neentlobo ezomisiweyo nezinkonkxiweyo, ezihlala zineswekile eninzi kunye nee-carbs, iiapilkosi ezisandul 'ukutsha zinee-carbs, kunye nesiqhamo esinye (i-35 gram) esinee-4 g kuphela.

Ukwenza i-apricot egxothiweyo, sika iziqhamo kwisiqingatha uze ususe umgodi. Hlanganisa i-1/4 yekomityi (i-34 gram) yetshizi eluhlaza okwesibhakabhaka idilika kunye nepunipoon eyi-1 (15 ml) yeoyile yomnquma. Spoon umxube embindini wesiqingatha ngasinye seapilkosi. Bilisa iphepha lokupheka kangangemizuzu eyi-1-2 kude kube yosiwe.

24. Ukutshaya i-salmon ikhukhamba iluma

I-Salmon ngumthombo ogqwesileyo, ophantsi we-carb ye-omega-3 fatty acids EPA kunye ne-DHA. La mafutha asempilweni aqhagamshelwe kwizibonelelo ezininzi, kubandakanya ukunciphisa ukudumba kunye nokuphucula impilo yentliziyo ().

Ukufumana isidlo esimnandi nesinomsoco esisezantsi-carb, usasaze isonka samasi sekhrimu ecolekileyo kwizilayi zekhukhamba, emva koko usonge imitya yesalmon yokutshaya kwizilayi nangaphezulu ngepepile entsha eqhekekileyo.

25. Amashiti aselwandle

Amashiti aselwandle omileyo anamaqhekeza atyibilikayo, aphathwayo, aphantsi.

I-Seaweed yenye yezona ndawo zokutya zendalo ze-iodine, izimbiwa ezixhasa impilo ye-thyroid. Idlala lengqula lakho lenza iihomoni eziyimfuneko kwimetabolism, ukukhula, kunye nophuhliso ().

Elinye iphepha lolwandle (i-5 gram) liqukethe i-gram enye ye-carbs kwaye linokonwabela ngokwalo okanye libhangqwe ngamanqatha e-avocado, amaqanda aqhekeziweyo, okanye lisikwe kwisaladi.

26. Caprese isaladi

Isaladi yeCaprese sisitya esincinci se-Itali esenziwe ngokudibanisa i-mozzarella itshizi, iitumato, amagqabi e-basil, kunye neoyile ye-olive.

Ukwenza isaladi encinci, hlanganisa i-1/2 yekomityi (122 gram) yeetamati zetsheri, i-ounce enye (28 gram) yeebhola ze-mozzarella ezilumkileyo, kunye nepunipoon e-1 yamagqabi e-basil acoliweyo. Gxotha kunye nepunipoon ye-1 (15 ml) yeoyile ye-olive eyintombi kunye nedash yetyuwa yolwandle.

Galela isipuni esingu-1 (15 ml) seviniga yebhalsam phezu kwesaladi yokunyusa incasa.

27. Isardadi kubaqhekezi bembewu

I-Sardines zincinci, iintlanzi ezinamafutha ezigcwele izondlo.

Inako (i-92 gram) yesardadi ine-zero carbs kunye ne-23 gram yeprotheni. Ezi ntlanzi zikwangumthombo ogqwesileyo we-calcium, inikezela nge-27% yeReferensi yokuSebenzisa iMihla ngemihla (i-RDI) yale minerali.

Zama ukudibanisa i-sardines kunye ne-low-carb chia- kunye ne-flaxseed crackers ye-snack ye-carb ephantsi.

Umgca wezantsi

Ukuba ulandela ukutya okune-carb ephantsi, licebo elihle ukugcina amashwamshwam asempilweni.

Ukutya okuncinci kwe-carb apha ngasentla kunika izondlo eziluncedo ezinje ngeprotein, amafutha asempilweni kunye nefayibha. Kwaye, ziyamnandi kwaye zinokunceda ukwanelisa indlala yakho phakathi kokutya.

Yonke ingcaciso yesondlo malunga nokutya okudweliswe kweli nqaku ivela kwi- .

Iingcamango zokuLungiselela isidlo seMpilo