Tataiso e Felletseng ea Lijo Tse Tlaase Tsa Carb
Litaba
- Melemo ea bophelo bo botle
- Mokhoa oa ho etsa lijo Carb e tlase
- Lijo tse lumelletsoeng
- Lijo li lumelloa ka teka-tekano
- Palo ea lik'habohaedreite lijong
- Lijo tse thibetsoeng
- Lenaneo la lijo tsa matsatsi a 3 Carb e tlase
- Likhetho tsa risepeCarb e tlase
- 1. Li-noodle tsa Zucchini
- 2. Sipinake tortilla
- 3. Litamati cheri petetsoa
- 4. Jelly ea fragola le litholoana
- Ke mang ea sa lokelang ho ja lijo tse
Lijo Carb e tlase e hlalosoa ke Mokhatlo oa UK oa lefu la tsoekere e le lijo moo ho nang le phokotso ea ts'ebeliso ea lik'habohaedreite, mme ka tlase ho 130 g ea macronutrient ena e lokela ho kenoa ka letsatsi. Kaha palo ena ea lik'habohaedreite e emela feela 26% ea matla a hlokoang ke 'mele, a mang kaofela a tlameha ho fanoa ka tšebeliso ea mafura le liprotheine tse ntle.
Ntle le lijo tsena, ho na le e 'ngoe, e tsejoang ka hore ke phepo ea ketogenic, eo bongata ba lik'habohaedreite tse kenngoeng bo leng nyane le ho feta, e le lipakeng tsa ligrama tse 20 ho isa ho tse 50 ka letsatsi, tse etsang hore' mele o kene seterekeng se tsejoang ka "ketosis", moo e qalang ho sebelisa mafura e le mohloli o ka sehloohong oa matla, ho fapana le lik'habohaedreite. Leha ho le joalo, lijo tsena li thata haholo 'me li bontšoa feela maemong a mang. Utloisisa hantle hore na lijo tsa ketogenic li joang le hore na li ka bontšoa neng.
Lijo Carb e tlase e sebetsa hantle haholo ho theola boima ba 'mele hobane metabolism e qala ho sebetsa betere ka keketseho ea liprotheine le mafura a matle lijong, hape e thusa ho fokotsa ho ruruha ha' mele le ho loants'a poloko ea metsi. Sheba malebela a sebetsang videong e latelang:
Melemo ea bophelo bo botle
Ho latela lijo Carb e tlase e ka tlisa melemo e 'maloa ea bophelo bo botle joalo ka:
- Ho fana ka kgora e kholo, hobane keketseho ea ts'ebeliso ea liprotheine le mafura e tlosa tlala nako e teletsana;
- Laola le ho laola maemo a k'holeseterole le triglyceride, hammoho le ho eketsa cholesterol e ntle ea HDL, ho fokotsa menyetla ea lefu la pelo;
- Thusa ho laola lefu la tsoekere bakeng sa ho laola boemo ba tsoekere maling;
- Ntlafatsa ts'ebetso ea mala, hobane e na le lijo tse nang le fiber e ngata;
- Amohela ho theola boima ba 'mele, ka lebaka la phokotso ea likhalori, keketseho ea bongata ba likhoele le taolo ea glycemic;
- Loantša ho boloka mokelikeli, ka ho hlasimolla tlhahiso ea moroto, ho tlosa mokelikeli o feteletseng o bokelletsoeng 'meleng.
Leha ho le joalo, ho etsa hore mofuta ona oa phepo o bolokehe ho bohlokoa haholo ho fumana tataiso ho setsebi sa phepo e nepahetseng, kaha lipalo tsa lik'habohaedreite li fapana ho latela litlhoko tsa motho ka mong le nalane ea bona. Ntle le moo, setsebi sa phepo e nepahetseng le sona se ka thusa ho amohela bongata ba lik'habohaedreite tse teng lijong ka 'ngoe, e le hore se se ke sa feta moeli oa letsatsi le letsatsi o thehiloeng.
Mokhoa oa ho etsa lijo Carb e tlase
Ho etsa lijo Carb e tlase, haholo-holo lik'habohaedreite tse bonolo li lokela ho tlosoa lijong, joalo ka tsoekere, phofo e ntlafalitsoeng, lino-mapholi le lipompong. Ntle le moo, mme ho latela bongata ba lik'habohaedreite tseo o lekang ho li lebisa, ho kanna ha hlokahala hore o thibele tšebeliso ea lik'habohaedreite tse rarahaneng, joalo ka bohobe, habore, raese kapa bijoux.
Palo ea lik'habohaedreite e lokelang ho tlosoa lijong e fapana ho latela metabolism ea e ngoe le e ngoe. Lijo tse "tloaelehileng" hangata li na le lik'habohaedreite tse ngata, ho kenyeletsoa le 250 g ka letsatsi, mme ka lebaka leo, lijo Carb e tlase e tlameha ho etsoa hanyane ka hanyane, e le hore 'mele oe tloaele' me litla-morao tse kang ho opeloa ke hlooho, ho tsekela kapa ho fetoha ha maikutlo ha li hlahe.
Ho bohlokoa hore ha ho etsoa lijo tsena, ho jeoa lijo tse tharo tsa mantlha le li-snacks tse peli, ho lumella ts'ebeliso ea likarolo tse nyane tsa lijo letsatsi lohle, ho fokotsa maikutlo a tlala. Lijo tsena tse bobebe li lokela ho kenyelletsa mahe, chisi, linate, avocado le coconut, mohlala. Lijo tsa mots'eare le lijo tsa mots'eare li lokela ho ba le salate e ngata, protheine le oli ea mohloaare, hape li ka ba le li-carbohydrate tse nyane feela. Bona diresepe tse bobebe Tlaase Carb.
Sheba video e ka tlase bakeng sa risepe ea bohobe Carb e tlase e ka kenyelletsoang bophelong ba letsatsi le letsatsi:
Lijo tse lumelletsoeng
Lijo tse lumelloang lijong Carb e tlase ke:
- Litholoana le meroho ka bongata bo fokolang, haholo-holo e le tala, e na le letlalo le bagasse, ho eketsa palo ea fiber le ho ntlafatsa maikutlo a ho khora;
- Lijo tse bobebe, haholo khoho kapa Turkey, ntle le letlalo;
- Litlhapi, haholo-holo tse mafura joaloka salmon, tuna, trout kapa sardine;
- Mahe le chisi;
- Oli ea mohloaare, oli ea kokonate le botoro;
- Linate, lialmonde, makotomane, linate tsa Brazil le linate;
- Peo ka kakaretso, joalo ka chia, flaxseed, sonobolomo le sesame;
- Kofi le tee tse se nang tsoekere.
Tabeng ea chisi, lebese le yogurt ho bohlokoa ho laola bongata ka nepo. Lebese le ka nkeloa sebaka bakeng sa lebese la kokonate kapa la almonde, leo lik'habohaedreite tsa lona li leng tlase haholo. Ho bohlokoa hape ho latela lijo Carb e tlase ka lilithara tse 2 ho isa ho tse 3 tsa metsi ka letsatsi.
Lijo li lumelloa ka teka-tekano
Lijo tse ling li na le lik'habohaedreite tse lekaneng, ho latela sepheo sa letsatsi le letsatsi sa khabohaedreite, tse ka kenyelletsang kapa tsa se kenyelelitsoe lijong. Mehlala e meng e kenyelletsa lensisi, litapole, raese, litapole, yam, bohobe ba lijo-thollo le mokopu.
Ka kakaretso, batho ba ikoetlisang khafetsa ba tloaetse ho mamella lik'habohaedreite tse ngata lijong, ntle le ho nona habonolo.
Palo ea lik'habohaedreite lijong
Tafole e latelang e thathamisa lijo tse ling le lik'habohaedreite tsa tsona ka 100 g:
| Litholoana | |||
| Avocado | 2.3 g | namunu | 8,9 g |
| Raspberi | 5.1 g | Papaya | 9.1 g |
| Strawberry | 5.3 g | Pere | 9.4 g |
| Lehapu | 5.7 g | Blackberry | 10.2 g |
| Khókhónate | 6.4 g | cheri | 13.3 g |
| Morara | 6 g | apole | 13.4 g |
| narekisi | 8,7 g | Maberebere | 14.5 g |
| Meroho | |||
| Sepinichi | 0,8 g | Chicory | 2.9 g |
| Lethisi | 0,8 g | Zucchini | 3.0 g |
| Seleri | 1.5 g | Anyanese | 3.1 g |
| Broccoli | 1.5 g | Tamati | 3.1 g |
| Komokomore | 1,7 g | Kholifolaoa | 3.9 g |
| Arugula | 2.2 g | Khábeche | 3.9 g |
| Cress | 2.3 g | Sehoete | 4.4 g |
| Lijo tse ling | |||
| Lebese le khutsitsoeng | 4.9 g | Chisi ea Mozzarella | 3.0 g |
| Yoghurt ea tlhaho | 5.2 g | Lentile | 16.7 g |
| Botoro | 0,7 g | Tapole | 18.5 g |
| Mokopu | 1,7 g | Noa e ntšo | 14 g |
| Lebese la kokonate | 2.2 g | Raese e phehiloeng | 28 g |
| yam | 23.3 g | Litapole tse monate | 28.3 g |
| Raese e sootho | 23 g | Peanut | 10.1 g |
Bona lenane le leng la lijo tse nang le lik'habohaedreite.
Lijo tse thibetsoeng
Lijong tsena ho bohlokoa ho qoba lijo tsohle tse nang le lik'habohaedreite tse ngata. Kahoo, khetho e ntle ke ho sheba leibole ea lijo pele u e ja. Leha ho le joalo, mehlala e meng ea mefuta ea lijo e lokelang ho qojoa ke:
- Tsoekere: ho kenyeletsoa lijo tse kang lino-mapholi, lino-mapholi tse tsoetseng indastering, tse tsoekere, lipompong, ice cream, likuku le cookies;
- Lipalesa: koro, harese kapa rye, le lijo tse kang bohobe, libiskiti, lijo tse bobebe, toast;
- Mafura a Trans: li-chips tsa litapole tse pakiloeng, lijo tse hoammeng tse hoammeng le majarini;
- Lijo tse sebetsitsoeng: ham, letsoele la Turkey, boroso, boroso, salami, mortadella, bacon;
- Tse ling: raese e tšoeu, pasta e tšoeu, farofa, tapioca le motsoala.
Kahoo, ntlha ea bohlokoa ke ho leka ho qoba mefuta eohle ea lihlahisoa tse tsoetseng pele indastering, hobane hangata li na le lik'habohaedreite tse ngata, li fana ka khetho ho lihlahisoa tsa tlhaho le meroho e mecha.
Lenaneo la lijo tsa matsatsi a 3 Carb e tlase
Tafole e latelang e bontša mohlala oa lenane la lijo tsa matsatsi a 3Tlaase Carb:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | 120 g, yogurt e hlakileng + selae se le seng sa bohobe ba lijo-thollo le selae se le seng sa chisi ea mozzarella + khaba e le 'ngoe ea avocado e mashed | Kopi e le 'ngoe ea kofi e sa tsoekere e nang le 100 mL ea lebese la coconut + mahe a 2 a halikiloeng a nang le 1 langa le le lej le 15 g ea basil | Kopi e le 'ngoe ea kofi e nang le 100 mL ea lebese la coconut le sa tsoekere + selae se le seng sa bohobe bo felletseng bo nang le 25 g ea salemone e tsubang + khaba e 1 ea avocado e mashed |
| Seneke sa hoseng | Kofi e se nang tsoekere e nang le 100 mL ea lebese la coconut + li-unit tse 20 tsa lialmonde | 120 g ea yoghurt e hlakileng e nang le khaba e le 'ngoe ea peo ea chia + linate tse 5 | 1 tangerine e mahareng + lialmonde tse 10 |
| Lijo tsa mots'eare | 100 g ea bijoux ea zucchini e nang le 120 g ea nama ea khomo ea fatše + 1 salate ea salate e nang le 25 g ea rantipole le 10 g ea eiee, e nang le khaba e le 'ngoe (ea dessert) ea oli ea mohloaare | 120 g ea saalmone e tsamaeang le likhaba tse 2 tsa raese e sootho + kopi e le 'ngoe ea motsoako oa meroho (pelepele, lihoete, zucchini, eggplant le broccoli) + thispone e le' ngoe ea oli ea mohloaare | 120 g sefuba sa kana + ½ senoelo sa mokopu puree + salate ea salate + 1 langa le le lej + 10 g onion + 1/3 ea avocado e halikiloeng, e nōkiloeng ka khaba e le 'ngoe ea oli ea mohloaare le asene |
| Seneke-thapama | 1 senoelo sa jelly ea fragola | Vithamine ea 100 g ea avocado e nang le khaba e le 'ngoe ea peo ea chia le 200 mL ea lebese la coconut | Khalase e le 1 ea lero le tala e lokisitsoeng ka lekhasi le le leng la k'habeche, ½ lemon, 1/3 likomkomere, 100 mL ea metsi a coconut le 1 teaspoon ea chia |
| Lijo tsa mantsiboea | Omelet ea spinach e lokiselitsoeng ka: mahe a 2, 20 g ea onion, khaba e le 1 (ea lijo tse tsoekere) ea oli ea mohloaare, 125 g ea spinach, letsoai le pepere | 1 eggplant (180 g) e tšetsoeng 100 g ea tuna + thispone e le 1 ea chisi ea Parmesan, au gratin ka ontong | 1 pepere e khubelu e nyane (100 g) e kentsoeng 120 g ea nama ea khomo e nang le khaba e le 'ngoe ea chisi ea Parmesan, kapa gratin ka ontong. |
| Palo ea lik'habohaedreite | 60 dikgerama | Ligrama tse 54 | Ligrama tse 68 |
Chelete e kenyellelitsoeng lenaneng e lokela ho fapana ho latela lilemo, bong, boemo ba boikoetliso le nalane ea mafu. Ka lebaka lena, sepheo ke hore kamehla o buisane le setsebi sa phepo e le hore ho etsoe tlhahlobo e felletseng le moralo oa phepo e nepahetseng ho latela litlhoko tsa motho ka mong.
Bona mehlala ea lijo tsa hoseng tsa Low Carb ho li kenyelletsa lijong.
Likhetho tsa risepeCarb e tlase
Mefuta e meng ea diresepe e ka kenyelletsoang lijong Carb e tlase ke:
1. Li-noodle tsa Zucchini
Grama ea 100 e sebeletsang pasta ena e na le likhalori tse ka bang 59, 1.1 g ea protheine, 5 g ea mafura le 3 g ea lik'habohaedreite.
Lisebelisoa
• 1 zucchini e nyane e sehiloe ka likotoana tse tšesaane
• 1 teaspoon ea oli ea kokonate kapa oli ea mohloaare
• Letsoai la leoatle le pepere e ntšo e sa tsoa khuoa, ho latsoa
Mokhoa oa ho itokisa
Sela zucchini bolelele ba eona ka sebopeho sa pasta ea mofuta oa spaghetti. Hape ho na le likere tse khethehileng tse sehang meroho ka mokhoa oa spaghetti. Ka pane ea ho chesa, futhumatsa oli ea kokonate kapa oli ea mohloaare ebe u beha lihlopha tsa zucchini. Etsa metsotso e ka bang 5 kapa ho fihlela zucchini e qala ho nolofala. Nako le letsoai, konofolo le pepere e ntšo. Tlosa mocheso 'me u kenye nama e lakatsehang ea nama le langa le le lej kapa pesto.
2. Sipinake tortilla
Grama ea 80 e sebeletsang (¼ ea tortilla) e fana ka likhalori tse ka bang 107, 4 g ea protheine, 9 g ea mafura le 2.5 g ea lik'habohaedreite.
Lisebelisoa
- 550 g ya sepinichi kapa makhasi a chard;
- Makhooa a mane a otliloeng habobebe;
- Onion eiee e khethiloeng;
- 1 khaba ea chives e khethiloeng;
- Letsoai le pepere;
- Oli.
Mokhoa oa ho itokisa
Beha makhasi a spinach ka pane ea ho chesa, koahela 'me u tsoele pele ka mocheso oa bongaka ho fihlela o batla, o senola ebile o hlohlelletsa nako le nako. Ebe o tlosa mochesong 'me u eme motsotsoana poleiti.
Ka pane e tšoanang ea ho hadika, tšela oli ea mohloaare, eiee, chives, letsoai le pepere, 'me u tlohele eiee e phehe ho fihlela e le gauta e nyane. Ebe u eketsa makhooa a makhooa le spinach, ho lumella ho pheha metsotso e meng e 5, ho fihlela tortilla e le khauta ka tlase. Khutlisa tortilla 'me u phehele metsotso e meng e 5 ka lehlakoreng le leng.
3. Litamati cheri petetsoa
Ho sebeletsa tamati e 4 cheri (65 g) e na le likhalori tse ka bang 106, 5 g ea protheine, 6 g ea mafura le 5 g ea lik'habohaedreite.
Lisebelisoa
- 400 g ya tamati cheri (Litamati tse 24 tse ka bang joalo.);
- 8 tablespoons (150 g) ea chisi ea poli;
- 2 tablespoons ea oli ea mohloaare;
- 1 clove ea konofolo e sithabetseng;
- Letsoai le pepere e tšoeu ho latsoa;
- Makhasi a 6 a basil (ho poleiti)
Mokhoa oa ho itokisa
Hlatsoa litamati ebe u khaola sekwahelo se nyane kaholimo, tlosa makhasi ka hare u sebelisa khaba e nyane u be hlokolosi hore u se ke ua phunya tamati. Etsa litamati ka chisi ea poli.
Ka setshelong se ka thoko, kopanya oli le konofolo, letsoai le pepere ebe u beha holim'a tamati. Poleiti e nang le makhasi a basil a khaotsoe ka likotoana.
4. Jelly ea fragola le litholoana
Karolo ea gelatin ena e nang le 90 g (1/3 senoelo) e na le likhalori tse ka bang 16, 1.4 g ea protheine, 0 g ea mafura le 4 g ea lik'habohaedreite.
Lisebelisoa (bakeng sa li-servings tse 7)
- ½ senoelo sa fragole se sehiloeng;
- Apple apole e khethiloeng;
- Ar pere ea minced;
- 1 kopi ea metsi a chesang;
- 1 phofshoana e entsoeng ka phofo ea gelatin sachet (e sa tsoekere)
- ½ senoelo sa metsi a batang.
Mokhoa oa ho itokisa
Beha phofo ea gelatin ka har'a setshelo ebe u fetisetsa kopi ea metsi a chesang holimo. Hlohlelletsa ho fihlela phofo e qhala ka botlalo ebe o eketsa metsi a batang. Qetellong, beha litholoana ka tlasa setshelo sa khalase ebe o kenya gelatin holim'a litholoana. Isa sehatsetsing ho pholile ho fihlela se tiisa.
Ke mang ea sa lokelang ho ja lijo tse
Lijo tsena ha lia lokela ho etsoa ke basali ba baimana kapa ba anyesang, hammoho le bana kapa bacha, ha ba ntse ba hola. Ntle le moo, batho ba baholo le batho ba nang le mathata a liphio kapa sebete le bona ba lokela ho qoba ho ja lijo tsa mofuta ona, kamehla ba latela lijo tse entsoeng ke setsebi sa phepo e nepahetseng.
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