27 Healthy na Easy Low-Carb Nri echiche

Ndinaya

• 1. Olive tapenade nwere obere carb crackers
• 2. Arụrụ ụlọ ụzọ ụkwụ agwakọtara
• 3. Cheddar cheese crisps
• 4. Akwa mebiri emebi
• 5. Tuna salad letus na-ekpuchi
• 6. Tomato na pịa ude
• 7. Afọ juru afụkọ
• 8. Dark chocolate na cashew butter
• 9. Carot osisi na arụrụ n'ụlọ aioli
• 10. Udiri ala-obere strawberry smoothie
• 11. BLT letus kechie
• 12. Nri ekwe ekwe Sweettọ na guacamole
• 13. Kale ibe
• 14. Ngwongwo ohuru na tzatziki dip
• 15. Mkpịsị karaọt na ahụekere ahụekere
• 16. Ogwe bento ala dị obere
• 17. Cinnamon toasted mkpụrụ mkpụrụ
• 18. Okpokoro bekee cheese
• 19. Steam edamame
• 20. Eji yogọt na-akụ mkpụrụ
• 21. Ube oyibo akwa akwa
• 22. eriri cheese
• 23. Aprịkọt ji cheese na-acha anụnụ anụnụ jupụta
• 24. Anụcha salmọn kukumba na-ese
• 25. Okporo mmiri
• 26. Caprese salad
• 27. Sardines na nkpuru nkpuru
• Isi okwu
• Ahụike Prep echiche

Ọtụtụ ndị na - eso nri obere obere karet maka nnukwu uru ahụike metụtara nri a.

Dịka ọmụmaatụ, nri obere carb nwere ike ịkwalite ọnwụ dị arọ, yana melite njikwa shuga ọbara na HDL (ezigbo) cholesterol (,).

Agbanyeghị, ịchọta obere nri nri carb nwere ike isi ike, ebe ọ bụ na ọtụtụ nri nri nkịtị na-adị elu na nri a.

N'agbanyeghị nke ahụ, ị ​​nwere ike ịkwadebe nri dị ụtọ na nke okike dabara adaba na ndụ gị dị obere.

Nke a bụ nri dị mfe 27 nke obere obere carb dị ụtọ ma na-edozi ahụ.

1. Olive tapenade nwere obere carb crackers

Ihe ndị dị n’ime oliv na-adị n’ime ha bụ oliv, mkpụrụ osisi oliv, mmanụ oliv a gwara mmanụ.

Olive bụ ezigbo ihe na-enye obere vitamin C nke na-arụ ọrụ dị ka ezigbo antioxidant n’ahụ gị, na-echebe mkpụrụ ndụ megide mmebi nke mkpụrụ ndụ ndị na-emeghachi omume a na-akpọ free radicals ().

Nwere ike ịme osisi tapenade n'ụlọ site na ijikọta mkpụrụ oliv, capers, galik, na mmanụ oliv. Jikọta ya na mpempe akwụkwọ ala-dị ka nke sitere na ntụ ọka almọnd - maka nri obere obere carb.

2. Arụrụ ụlọ ụzọ ụkwụ agwakọtara

Mixzọ ngwakọta na-enwekarị ihe ndị nwere carb dị ka mkpụrụ vaịn, swiiti na mkpụrụ osisi mịrị amị.

Agbanyeghị, ịnwere ike ịme ụdị obere carb site na ijikọta mkpụrụ osisi na mkpụrụ dị iche iche, yana ihe ndị ọzọ nwere obere carb dị ka aki oyibo na-atọghị ụtọ. Maka ụzọ esi agwakọta ụzọ dị mfe, jikọta ihe ndị a:

• 1 iko (gram 112) nke pecan halves
• 1 iko (112 grams) nke chopped
  ukpa
• 1/2 iko (30 gram) nke a roara n'ọkụ
  osisi ugu
• 1/2 iko (43
  gram) nke flakes na-atọ ụtọ

3. Cheddar cheese crisps

Chiiz Cheddar bu nri enwetachaghi obere carb nwere ihe na-erughi gram 1 nke carbs na 1-ounce (28-gram) na-eje ozi.

Maka ihe ọzọ dị ụtọ nke na-atọ ụtọ, gbalịa kọọkọ crisdar chiiz.

Bee obere mpekere nke cheese cheddar n'ime obere, uzo nke obula. Tinye ebe ahụ na mpempe mmiri ma mee achịcha na 300 Celsius (150 Celsius C) maka ihe dị ka nkeji 30, ma ọ bụ ruo mgbe ọ ga-esi ike.

4. Akwa mebiri emebi

Otu akwa buru ibu nwere ihe na-erughị otu gram nke carbs.

Akwa nwekwara ọgaranya na vitamin B12 na choline, nke bụ nri dị mkpa maka ụbụrụ ụbụrụ (,).

Iji mee akwa na-agbagọ agbagọ, gbue nsen siri ike na ọkara n'ogologo. Sipu akwa yolks wee jikọta na Mayonezi, mọstad mọstad, nnu, na ose. Mgbe ahụ, dozie ngaji nke ngwakọta nkochi ime akwa n'ime akwa ọcha ahụ ma jiri akara nke paprika dọọ elu.

5. Tuna salad letus na-ekpuchi

Iri atọ nke tuna mkpọ adịghị enwe carbs na ihe fọrọ nke nta ka ọ bụrụ gram 20 nke protein.

Iji mee salad tuna, jikọta too-ounce (gram 85) nke tuna na iko 1/4 (gram iri ise na ise) nke Mayonezi na iko 1/4 (gram 25) nke mkpụrụ osisi sekpụ. Oge a gwara nnu na nnu nụrụ ụtọ.

Maka nhọrọ ịgbanye carb dị ala, ị ga-etinye salad tuna n’ime akwụkwọ nri butter.

6. Tomato na pịa ude

Berry abụghị naanị na-edozi ahụ kamakwa nhọrọ mkpụrụ osisi obere carb. Dịka ọmụmaatụ, blueberries na-enye naanị gram 11 nke carbs na 1/2 iko (gram 74).

Maka nri dị ụtọ, obere obere carb, jikọta 1/2 iko (gram 74) nke bluuberi na tablespoons abụọ nke ude mmụba dị arọ.

7. Afọ juru afụkọ

Otu ọkara ube oyibo nwere 12 grams nke carbs. Otú ọ dị, gram 9 nke carbs ndị a sitere na eriri, nri na-adịghị edozi ahụ nke ahụ gị na-adịghị anakwere, na-eme ka ube oyibo bụrụ nhọrọ magburu onwe ya maka nri ala-carb.

Iji mee ube oyibo na-eri nri, belata ya na ọkara wee wepụ olulu ahụ. Ekem, ngaji gị chọrọ-obere carb nri n'ime center nke ube oyibo.

Gbalịa ijuju ube oyibo na salad tuna, oporo oporo, ma ọ bụ àkwá na chiiz.

8. Dark chocolate na cashew butter

Ọchịchịrị chocolate bụ obere obere carb zuru oke mgbe agụụ ihe na-atọ gị ụtọ. Otu ounce (gram 28) nke opekata mpe 70% gbara ọchịchịrị chocolate na-enye gram 12 na gram gram 9.

Gbalịa jikọta 1 ounce (gram 28) nke gbara ọchịchịrị chocolate na 1 ngaji (gram 15) nke mmiri ara ehi cashew maka isi iyi ọzọ nke protein na abụba.

Jide n'aka na ịhọrọ ma ọ dịkarịa ala 70% gbara ọchịchịrị gbara ọchịchịrị, ebe ọ bụ na obere percentages nwere ike ịnwekwu carbs kwa otu.

9. Carot osisi na arụrụ n'ụlọ aioli

Carọt nwere obere carbs karịa ka ị nwere ike iche, na nwa 10 carrots na-enye naanị gram asatọ.

Maka nri ụtọ dị ụtọ, jikọta ụmụ karoọt na obere ala-carb, dị ka aioli a na-eme n'ụlọ.

Iji mee aioli, gwakọta 1/4 iko (55 grams) nke Mayonezi, 1 ngaji (15 ml) nke ihe ọ lemonụ lemonụ lemon, na 1 minced clove nke galik. Oge na nnu na ose nụrụ ụtọ.

10. Udiri ala-obere strawberry smoothie

Nwere ike ịme obere klọb dị nwayọ na ihe ndị kwesịrị ekwesị.

Dịka ọmụmaatụ, mkpụrụ osisi strawberries bụ mkpụrụ osisi carb na-atọ ụtọ. Otu ọkara iko (gram 83) nke strawberries sliced ​​na-enye naanị gram 6 nke carbs. Iji mee obere ala kporo strawberry smoothie, gwakọta ihe ndị a:

• 1 iko (240 ml)
  nke mmiri ara ehi almọnd na-adịghị atọ ụtọ
• 1/2 iko (gram 83) nke ọhụrụ
  strawberries
• 1/4 iko (gram 24) nke obere ntụ ntụ protein
• 1 ngaji (gram 15) nke chia
  osisi
• 1/4 teaspoon nke vanilla wepụ
• ole na ole ice cubes

11. BLT letus kechie

BLw ​​sandwiches bu nri ehihie a ma ama dika karbs. Agbanyeghị, ị nwere ike ịme obere mkpọtụ BLT dị ala maka obere nri ụtọ.

Tinye mpekere atọ nke tomato na anụ ezi anụ ezi abụọ n'ime nnukwu akwụkwọ letus. Maka ekpomeekpo na ọnụ, tinye obere iberibe ube oyibo na obere aka cheese.

12. Nri ekwe ekwe Sweettọ na guacamole

Agbanyeghị na aha ha nwere ike ịpụta shuga dị elu, ma nwekwaa nnukwu carb, ọdịnaya, ihe na-atọ ụtọ mgbịrịgba bụ obere akwụkwọ nri na-enye naanị gram atọ nke ihe oriri a na 1/2 iko (gram 46).

Ha jupụtakwara na vitamin C, nke bụ ihe dị mkpa maka obi gị, usoro ahụ ji alụso ọrịa ọgụ, na akpụkpọ ahụ gị. N'ezie, otu akwụkwọ mgbịrịgba na-acha akwụkwọ ndụ na-enye vitamin C karịa oroma ().

Mee ngwa ngwa guacamole dị ala maka iberibe iberibe mgbịrịgba gị site na ịzacha ube oyibo, yabasị, galik, ihe ọ lụ juiceụ lime, na nnu ọnụ na efere.

13. Kale ibe

Kale bụ obere anụ a na-ewu ewu nke na-ejupụta na nri ndị dị ka vitamin A, vitamin K, na folate. Otu iko (gram iri abụọ na otu) nke kale nwere ihe na-erughị gram 1 nke carbs.

Ọ bụrụ na ị bụghị onye ofufe nke raw ma ọ bụ sautéed kale, gbalịa nri na ibe kale.

Iji mee ndị a, dọka kale epupụta n'ime iberibe nha ma tinye ha na mpempe akwụkwọ eji akwụkwọ eji ede ihe. Ghichaa kale na mmanụ oliv, ntụ ntụ galik, na nnu. Ime na 350 Celsius (177 Celsius C) maka ihe dị ka nkeji 10, ma ọ bụ ruo mgbe ahịhịa dị aja aja ma sie ike.

14. Ngwongwo ohuru na tzatziki dip

Tzatziki bụ ihendori ndị Greek ji yogọt nkịtị, galik, na kukumba mee. A na-agbakwunye ahịhịa ọhụrụ dị ka dil na pasili.

Mbadamba abụọ (gram 30) nke tzatziki dip na-enye naanị gram 2 nke carbs, na-eme ka ọ bụrụ nhọrọ kachasị obere carb.

Ghichaa itinye ya na akwukwo nri ohuru nke di ka broccoli, osisi celery, ma obu karọt nwa.

15. Mkpịsị karaọt na ahụekere ahụekere

Ibunye karọt na-abanye n'ime butterekere ahụekere butter bụ ihe ijuanya na-atọ ụtọ obere-carb nri.

Nri 1/2 (gram 61) nke karọt na 2 tablespoons (gram 35) nke ahụekere butter na-enye naanị 13 gram nke carbs zuru ezu.

Ọtụtụ ụdị mmanụ a peụ peanut nwere shuga agbakwunyere, ya mere, ọ kacha mma ịhọrọ ụdị okike dị iche iche emere naanị obere ego na obere nnu.

16. Ogwe bento ala dị obere

Igbe bento bụ akpa nke nwere ike ijide ọtụtụ nri dị iche iche.

Iji jiri aka gị rụọ igbe bento dị obere, jupụta ya na nri nri obere carb dị iche iche, dị ka:

• Protein: obi chiiz,
  àkwá siri ike, ọkụkọ ghere eghe, ebe chiiz
• Mkpụrụ: almọnd, walnuts, osisi macadamia, ahụekere
• Ngwongwo ohuru: osisi celery,
  sliced ​​kukumba, mgbịrịgba ose Mpekere, broccoli
• Mkpụrụ osisi obere osisi: beri,
  kandụl, ube oyibo Mpekere, oliv

17. Cinnamon toasted mkpụrụ mkpụrụ

Otu iko nke anọ (gram 16) nke mkpụrụ osisi ugu nwere gram 9 nke carbs na gram 3 nke eriri.

Kedu ihe ọzọ, mkpụrụ osisi ugu bara ọgaranya na zinc, ihe dị mkpa dị mkpa maka ahụike na-adịghị mma na metabolism ().

Iji mee mkpịsị osisi ugu, jikọta 1/2 iko (gram 32) nke mkpụrụ ugu na 1/2 teaspoon cinnamon na 2 teaspoons (10 ml) nke mmanụ oliv. Gbasaa mkpụrụ ahụ na mpempe mmiri na akpọọ nkụ na oven na 300 Celsius F (150 Celsius C) maka nkeji iri anọ na ise, ma ọ bụ ruo mgbe aja aja aja.

18. Okpokoro bekee cheese

Otu ọkara iko (gram 113) nke cheese cheese nwere gram 5 nke carbs na gram 12 nke protein. Ọ dịkwa ọgaranya na mineral na-emepụta ọkpụkpụ dị ka calcium na phosphorus.

Ọ bụ ezie na mkpụrụ osisi bụ ihe mgbakwunye na chiiz, ị nwekwara ike ime ka ọ dị ụtọ ma belata na carbs site na itinye mkpụrụ osisi ube bekee ma ọ bụ tomato cherry, eyịm na-acha akwụkwọ ndụ akwụkwọ ndụ, na ihendori na-ekpo ọkụ.

19. Steam edamame

Edamame bụ akwụkwọ ndụ akwụkwọ ndụ, soybean na-achaghị acha nke jupụtara na nri. Otu 1/2-cup (gram 78) nke edamame nwere naanị gram 7 nke carbs na karịa 9 gram nke protein sitere na osisi.

Maka obere nri obere obere kịblik, gbanye ahịlị edamame n'ime nnukwu efere na 1 ngaji (15 ml) mmiri. Mechie akwa nhicha akwụkwọ na ngwa ndakwa nri dị elu maka 1 nkeji ma ọ bụ ruo mgbe obi dị nro. Jiri nwayọ jiri nnu na nnu wee nwee obi ụtọ.

20. Eji yogọt na-akụ mkpụrụ

Yagọt nke na-atọ ụtọ n'oge a na-ejikarị shuga agbakwunye. Họrọ yogọt nkịtị na-atọ ụtọ na-ewepu shuga agbakwunye, nke na-ebelata ọdịnaya carb.

Dị ka ihe atụ, ihe dị ka gram gram gram isii nke dị ọcha, n’etinyeghị ihe ọ bụla, yogọt mmiri ara ehi dum, nwere nanị gram asatọ nke carbs.

Iji mee ka ọ bụrụ nri dị ala, jikọta yogọt na mkpịsị aka ole na ole. Mee ka ekpomeekpo ahụ dịkwuo mma site na ịtinye paịlịam, ntakịrị ihe na-ewepu vanilla, ma ọ bụ ihe okike, ihe na-atọ ụtọ efu dị ka Stevia.

21. Ube oyibo akwa akwa

Jiri ube oyibo a kụrụ na ebe Mayonezi maka ntụgharị pụrụ iche na akwa egg.

Iji mee ube bekee ube bekee, kpochapu 1/2 ube oyibo na akwa 1 sie sie ya na nnu na ose. Nwee ube bekee ube oyibo n'onwe ya, gbasaa na nkpuru ahihia di ala, ma obu tinye n'ime akwukwo nri.

22. eriri cheese

Chiiz bụ obere nri dị mfe na obere obere. Otu ounce (gram 28) nke chiiz mozzarella na-enye ihe na-erughị gram 1 nke carbs ma gram isii nke protein.

Chiiz bu kwa ezigbo ihe n’enye ogwu, bu ihe di nkpa inweta maka okpukpu, aru ike, na sistem gi ụjọ ().

23. Aprịkọt ji cheese na-acha anụnụ anụnụ jupụta

N'adịghị ka ụdị a mịrị amị na mkpọ, nke na-adịkarị shuga na karbs, aprịkọt ọhụrụ dị obere na carbs, nwere otu mkpụrụ (gram 35) nwere naanị gram 4.

Iji mee ka aprịkọt jupụtara, belata mkpụrụ osisi na ọkara wee wepụ olulu ahụ. Gwakọta 1/4 iko (34 grams) nke cheese cheese na-acha anụnụ anụnụ na 1 tablespoon (15 ml) nke mmanụ oliv. Ngaji na ngwakọta n'ime etiti nke ọ bụla aprịkọt ọkara. Broil na akwụkwọ nri nke 1-2 nkeji ruo mgbe toasted.

24. Anụcha salmọn kukumba na-ese

Salmon bu ezigbo ezigbo uzo nke omega-3 fatty acids EPA na DHA. Ejikọtara abụba ndị a dị mma na ọtụtụ uru, gụnyere belata mbufụt ma mee ka ahụike obi dịkwuo mma ().

Maka nri dị ụtọ nke na-edozi ahụ na-edozi ahụ, gbasaa cheese cheese na mpekere kukumba, wee gbanye mpempe salmon na-ese anwụrụ na mpekere na elu ya na ose gbawara agbawa.

25. Okporo mmiri

Okpokoro ahịhịa mmiri a mịrị amị bụ nri na-atọ ụtọ, na-ebugharị, obere nri carb.

Osimiri mmiri bụ otu n'ime ihe kacha mma sitere na nri nke ayodiin, mineral nke na-akwado ahụ ike thyroid. Ọrịa gị na-eme ka hormones dị mkpa maka metabolism, uto, na mmepe ().

Otu ahịhịa mmiri (gram 5) nwere naanị gram 1 nke carbs ma nwee ike ịnụ ụtọ ya n'onwe ya ma ọ bụ jikọta ya na mpekere ube oyibo, akwa achara, ma ọ bụ belata n'ime salad.

26. Caprese salad

Caprese salad bụ nri ndị Italy na-ebu obere carb mere site na ijikọta cheese mozzarella, tomato, akwụkwọ basil, na mmanụ oliv.

Iji mee obere salad, jikọta 1/2 iko (gram 122) nke tomato cherry, 1 ounce (gram 28) nke bọọlụ mozzarella buru ibu, na 1 ngaji nke chopped, akwụkwọ basil ọhụrụ. Soro na 1 ngaji (15 ml) nke mmanu oliv na-adighi nma na nnu nke nnu.

Dichaa 1 tablespoon (15 ml) nke balsamic mmanya na salad maka mgbakwunye agbakwunye nke ekpomeekpo.

27. Sardines na nkpuru nkpuru

Sardines bụ obere azụ mmanụ mmanye jupụtara na nri.

Otu mkpụrụ (gram 92) nke sardines nwere carbs efu na gram 23 nke protein. Azụ a bụkwa ezigbo ihe na-enye calcium, na-enye 27% nke Refere Daily Daily Intake (RDI) maka ịnweta a.

Gbalịa ijikọta sardines na obere-carb chia- na flaxseed crackers maka crunchy na-edozi ahụ obere-carb nri.

Isi okwu

Ọ bụrụ na ị na-agbaso nri obere carb, ọ bụ ezi echiche ịchekwa ọtụtụ nri dị mma na aka.

Ngwongwo obere-carb dị n'elu na-enye nri bara uru dị ka protein, abụba ndị dị mma, na eriri. Na mgbakwunye, ha dị ụtọ ma nwee ike inye aka gboo agụụ gị n'etiti nri.

Ozi niile na-edozi ahụ maka nri ndị edepụtara n'isiokwu a sitere na .

Ahụike Prep echiche