Ungasilandela njani iSidlo seVegan seCarb ephantsi

Izicwangciso Zesidlo

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isicwangciso esisezantsi se-vegan yokutya imifuno eluhlaza epanini yokupheka

Ngokuqhambuka kokuthandwa kokutya okune-carb ephantsi yokuncipha kobunzima, njenge ukutya kwe ketogenic kwaye Ukutya okupheleleyo30 , unokucinga ukuba akukho-carb ingcono kune-carb ephantsi. Ngapha koko, ukutya iicarbohydrates ezimbalwa kakhulu kunokwenza ukuncipha kobunzima kube nzima kuba uphoswa yifiber evela kwiinkozo ezipheleleyo kunye nemifuno ekunceda ukuba uzive ugcwele kwaye wanelisekile kwiikhalori ezimbalwa.

ityotyombe elimnyama nelimhlophe

Ukuba sele ulandela ukutya kwe-vegan, ukuhamba-i-carb ephantsi kuthetha ukuba uya kunciphisa i-carbs-good-for-wena-njengeenkozo ezipheleleyo, iimbotyi, imifuno enesitashi kunye neziqhamo-ezibonelela ngezondlo ezibalulekileyo endaweni yemveliso yezilwanyana (ezizezi protein) . Ukuqinisekisa ukuba ufumana izondlo ozidingayo, silungelelanise esi sicwangciso sokutya se-vegan se-carb esezantsi ukuba sibe sezantsi kwi-carbs (malunga ne-100 ukuya kwi-125 grams ngosuku) kodwa singabi phantsi njenge-carb ephantsi kakhulu yokutya, ezinye zazo ezikucebisayo. Yidla nje i-20 grams ye-carbs ngosuku. Usuku ngalunye luphenjelelwa kukutya okupheleleyo okunempilo, kubandakanywa izixa ezilinganiselweyo zeekhabhothi ezintsonkothileyo (ezifana ne-muesli egcweleyo, iitapile kunye namaqunube), kunye neprotheyini yemihla ngemihla kunye neetotali zefiber ezikhala kwi-50 grams kunye ne-30 grams ngosuku, ukukunceda uzive wanelisekile. ngelixa usika i-carbs kunye neekhalori.

Izinto ezi-7 ongafanele Uzenze kwi-Low-Carb Diet, ngokwe-Dietitians

Ungayilungisa njani iVeki yakho yokutya okuneCarb ephantsi yeVegan

  1. Yenza iiPakethi zeFriza eSmoothie kwangethuba kwaye uzibeke kwisikhenkcisi sakho de ulungele ukusetyenziswa ngoSuku loku-1, lwesi-2 nolwesi-7. Iresiphi yenza iipakethi ezi-5 zizonke, ngoko ke gcina iipakethi ezimbini eziseleyo zesmoothie enye iveki.
  2. Yenza i-Tofu Crumbles kunye neCitrus Vinaigrette ukulungiselela ukutya ngeCawa ukuze uyisebenzise ngeveki kwizidlo ezahlukeneyo.
  3. Pheka isuphu yekhaphetshu eSpicy-Loss Weight to be ready to be for lunch ngoSuku 2. Gcina ukutya okongeziweyo ukuze ube noSuku lwesi-3 nolwesi-4.

Usuku 1

I-Raw Vegan Zoodles kunye ne-Romesco

Isidlo sakusasa (222 calories, 35g carbohydrates)

  • I-1 ekhonza i-Make-Ahead Smoothie Freezer Pack
  • 1 ikomityi unsweetened vanilla almond ubisi okanye soymilk
  • I-1/2 ye-scoop ephantsi ye-carb-based based protein-based powder (zama i-Vega Sport, i-Sunwarrior okanye i-22 yeentsuku zeSondlo)

Beka yonke into kwi-blender kunye ne-puree kude kube bukhrim.

I-Snack (64 calories, 15g carbohydrates)

  • 1 indebe raspberries

Isidlo sasemini (336 calories, 18g carbohydrates)

Isaladi yeVegan 'Tex-Mex'

  • 2 iikomityi ezixutywe isaladi eluhlaza
  • 1/2 indebe ye-Tofu iyancipha
  • 1/4 indebe yepico de gallo
  • 1/4 yeeavokhado
  • 1 Tbsp. ICitrus Vinaigrette

Imifuno ephezulu yesaladi kunye neTofu Crumbles, i-pico de gallo kunye ne-avocado; nxiba nge vinaigrette.

I-Snack (101 calories, 9g carbohydrates)

  • 1 ukukhonza Edamame kunye Aleppo Pepper

Isidlo sangokuhlwa (493 calories, 30g carbohydrates)

  • Iinkonzo ezi-2 zeRaw Vegan Zoodles kunye neRomesco
  • 2 iikomityi ezixutywe isaladi eluhlaza
  • 1/2 ikomityi icucucumber
  • I-1 ikomityi yeetumato ze-cherry ezisikiwe
  • 2 Tbsp. ICitrus Vinaigrette

Gcoba imifuno yesaladi, iikomkomere kunye neetumato zecherry kunye ne-vinaigrette.

Iitotali zeMihla: 1,216 iikhalori, 50 g protein, 107 g carbohydrates, 35 g fiber, 72 g fat, 2,036 mg sodium.

Usuku 2

Tofu Poke Bowl

Isidlo sakusasa (222 calories, 35g carbohydrates)

  • I-1 ekhonza i-Make-Ahead Smoothie Freezer Pack
  • 1 ikomityi unsweetened vanilla almond ubisi okanye soymilk
  • I-1/2 ye-scoop ephantsi ye-carb-based based protein-based powder (zama i-Vega Sport, i-Sunwarrior okanye i-22 yeentsuku zeSondlo)

Beka yonke into kwi-blender kunye ne-puree kude kube bukhrim.

I-Snack (115 calories, 12g carbohydrates)

  • 1 ikeyiki yerayisi emdaka
  • 1/4 ikomityi yeeavokhado, ezicujiweyo

Ikhekhe lerayisi ephezulu kunye neavokhado ecujiweyo kunye nexesha kunye ne-pinch nganye yetyuwa kunye nepepper ebomvu etyumkileyo.

Isidlo sasemini (328 calories, 36g carbohydrates)

  • 1 1/2 iikomityi ezinobunzima bobunzima-Ilahleko yeSuphu yekhaphetshu
  • 1/2 yeeavokhado, diced

Isuphu ephezulu ene-avocado edayiweyo kanye phambi kokuphakelwa.

I-Snack (151 calories, 14g carbohydrates)

  • I-1 1/2 i-servings e-Edamame kunye ne-Aleppo Pepper

Isidlo sangokuhlwa (393 calories, 29g carbohydrates)

Iitotali zeMihla: 1,210 iikhalori, 59 g protein, 125 g carbohydrates, 38 g fiber, 58 g fat, 2,120 mg sodium.

Usuku 3

ISophu yeKhaphetshu eSpicy-Loss Weight

Isidlo sakusasa (227 calories, 34g carbohydrates)

  • 1/4 ikomityi ingaphekwa cereal muesli, ezifana Bob kaThixo Red Mill Old Country Style
  • 1 ikomityi yobisi lwesoya olungenaswekile
  • 1/2 indebe ekhenkcezisiweyo amaqunube
  • 1 i-pinch ye-sinamon yomhlaba

Hlanganisa i-muesli, i-soymilk kunye namajikijolo afriziwe kwisitya esikhulu esikhuselekileyo se-microwave. I-microwave kwi-High imizuzu emi-5, ivuselela kanye. Fafaza nge-sinamoni kwaye usebenze ngokufudumeleyo.

I-Snack (64 calories, 15g carbohydrates)

  • 1 indebe raspberries

Isidlo sasemini (336 calories, 18g carbohydrates)

Isaladi yeVegan 'Tex-Mex'

  • 2 iikomityi ezixutywe isaladi eluhlaza
  • 1/2 indebe ye-Tofu iyancipha
  • 1/4 indebe yepico de gallo
  • 1/4 yeeavokhado 1 Tbsp. ICitrus Vinaigrette

Imifuno ephezulu yesaladi kunye neTofu Crumbles, i-pico de gallo kunye ne-avocado; nxiba nge vinaigrette.

I-Snack (151 calories, 14g carbohydrates)

  • I-1 1/2 i-servings e-Edamame kunye ne-Aleppo Pepper

Isidlo sangokuhlwa (407 calories, 44g carbohydrates)

  • 2 iikomityi Spicy Weight-Loss Khaphetshu Soup
  • 2 iikomityi ezixutywe isaladi eluhlaza
  • 2 tsp. i-oyile ye-olivu
  • 2 tsp. ijusi entsha yelamuni
  • 1/4 yeeavokhado, diced

Gcoba imifino yesaladi ngeoli yeoli kunye nejusi yelamuni kwaye phezulu nge-avocado. Ixesha lokunambitha ngetyuwa kunye nepepile, ukuba unqwenela.

Ingcebiso Yokulungiselela Ukutya: Pakisha iikomityi ezi-2 1/4 zeSophu yeKhaphetshu eSpicy-Loss Weight ukuze uyitye isidlo sasemini ngoSuku lwesi-4.

Iitotali zeMihla: 1,186 iikhalori, 52 g protein, 124 g carbohydrates, 49 g fiber, 59 g fat, 1,619 mg sodium.

Usuku 4

isaladi ye-edamame kunye ne-beet kunye nemifuno emitsha kunye nokuxuba kwentwasahlobo kwisitya

Isidlo sakusasa (227 calories, 34g carbohydrates)

  • 1/4 ikomityi ingaphekwa cereal muesli, ezifana Bob kaThixo Red Mill Old Country Style
  • 1 ikomityi yobisi lwesoya olungenaswekile
  • 1 i-pinch ye-sinamon yomhlaba
  • 1/2 indebe ekhenkcezisiweyo amaqunube adibeneyo

Hlanganisa i-muesli, i-soymilk kunye namajikijolo afriziwe kwisitya esikhulu esikhuselekileyo se-microwave. I-microwave kwi-High imizuzu emi-5, ivuselela kanye. Fafaza nge-sinamoni kwaye usebenze ngokufudumeleyo.

I-Snack (101 calories, 9g carbohydrates)

  • 1/2 indebe Edamame kunye Aleppo Pepper

Isidlo sasemini (331 calories, 45g carbohydrates)

  • 2 1/4 iikomityi Spicy Weight-Loss Cabbage Soup
  • 1/4 yeeavokhado, diced

Isuphu ephezulu ene-avocado edayiweyo kanye phambi kokuphakelwa.

I-Snack (140 calories, 10g carbohydrates)

  • 1 ikeyiki yerayisi emdaka
  • 1 Tbsp. ipeanut butter

Sasaza ibhotolo yamandongomane phezu kwekeyiki yerayisi.

Isidlo sangokuhlwa (405 calories, 30g carbohydrates)

  • I-1 ekhonza iSaladi eluhlaza kunye ne-Edamame & Beet
  • 1/4 yeeavokhado, diced

Isaladi ephezulu kunye ne-avocado.

Iitotali zeMihla: 1,205 iikhalori, 54 g protein, 128 g carbohydrates, 47 g fiber, 55 g fat, 1,499 mg sodium.

Usuku 5

I-Tofu Cucumber Salad kunye ne-Spicy Peanut yokunxiba

Isidlo sakusasa (263 calories, 34g carbohydrates)

  • 1 isilayi West Coast Avocado Toast
  • 3/4 indebe raspberries

Isidlo sasemini (420 calories, 20g carbohydrates)

Vegan Lettuce Wraps & Cucumber Salad

  • 1 ikomityi ye-Tofu iyancipha
  • I-1/4 indebe ye-carrot ekhutshiwe
  • 1/4 indebe ye-scallion egayiweyo
  • 4 ishiya Bibb lettuce

Hlanganisa i-Tofu Crumbles kunye ne-karoti kunye ne-scallion. Yahlula phakathi kwamagqabi ama-4 e-lettuce. Phezulu ngesosi eshushu ukuba unqwenela.

  • 1 1/2 iikomityi cucumber ezinqunqiweyo
  • 1 Tbsp. ICitrus Vinaigrette

Gcoba ukhukhamba kunye ne-vinaigrette; phezulu kunye ne-cilantro entsha eqoshiwe, ukuba uyafuna.

I-Snack (95 calories, 25g carbohydrates)

  • I-apile e-1 ephakathi

Isidlo sangokuhlwa (435 calories, 26g carbohydrates)

Ingcebiso Yokulungiselela Ukutya: Gcina i-2 eseleyo ye-Tofu Cucumber Salad kunye ne-Spicy Peanut Dressing ukuze ube nesidlo sasemini ngomso. Gcina ukugqoka ngokwahlukileyo kwaye uzise kwindawo yokushisa kunye ne-whisk ngaphambi kokukhonza

Iitotali zeMihla: 1,212 iikhalori, 62 g protein, 106 g carbohydrates, 33 g fiber, 66 g fat, 2,239 mg sodium.

Usuku 6

IHashi yePotato eSwiti Egcwele Amakhowa ePortobello

Isidlo sakusasa (227 calories, 34g carbohydrates)

  • 1/4 ikomityi ingaphekwa cereal muesli, ezifana Bob kaThixo Red Mill Old Country Style
  • 1 ikomityi yobisi lwesoya olungenaswekile
  • 1 i-pinch ye-sinamon yomhlaba
  • 1/2 indebe ekhenkcezisiweyo amaqunube adibeneyo

Hlanganisa i-muesli, i-soymilk, amajikijolo kunye namanzi kwisitya esikhulu esikhuselekileyo se-microwave. I-microwave kwi-High imizuzu emi-5, ivuselela kanye. Fafaza nge-sinamoni kwaye usebenze ngokufudumeleyo.

I-Snack (92 calories, 9g carbohydrates)

  • 3 Tbsp. i-hummus
  • 1/2 ikomityi yanqunyulwa intsimbi ebomvu pepper

Isidlo sasemini (334 calories, 14g carbohydrates)

  • Iinkonzo ezi-2 zeTofu Cucumber Salad kunye ne-Spicy Peanut Dressing

I-Snack (201 calories, 18g carbohydrates)

  • 1 ukukhonza Edamame kunye Aleppo Pepper

Isidlo sangokuhlwa (356 calories, 37g carbohydrates)

Iitotali zeMihla: 1,211 calories, 63g protein, 113 g carbohydrates, 37 g fiber, 63 g fat, 1,462 mg sodium.

Usuku 7

Iiprotheyini eziphezulu zeVegan ukuba ungeze kwiDie yakho

Isidlo sakusasa (222 calories, 35g carbohydrates)

  • I-1 ekhonza i-Make-Ahead Smoothie Freezer Pack
  • 1 ikomityi unsweetened vanilla almond ubisi okanye soymilk
  • I-1/2 ye-scoop ephantsi ye-carb-based based protein-based powder (zama i-Vega Sport, i-Sunwarrior okanye i-22 yeentsuku zeSondlo)

Beka yonke into kwi-blender kunye ne-puree kude kube bukhrim.

I-Snack (64 calories, 15g carbohydrates)

  • 1 indebe raspberries

Isidlo sasemini (420 calories, 20g carbohydrates)

Vegan Lettuce Wraps & Cucumber Salad

  • Iinkonzo ezi-2 zeTofu ziqhekeka
  • I-1/4 indebe ye-carrot ekhutshiwe
  • 1/4 indebe ye-scallion egayiweyo
  • 4 ishiya Bibb lettuce

Dibanisa I-Tofu iyancipha ngekherothi kunye nescallion. Yahlula phakathi kwamagqabi ama-4 e-lettuce. Phezulu nge-sauce eshushu, ukuba unqwenela.

  • 1 1/2 iikomityi cucumber ezinqunqiweyo
  • 1 Tbsp. ICitrus Vinaigrette

Gcoba ukhukhamba kunye ne-vinaigrette. Phezulu nge-cilantro entsha eqoshiwe, ukuba unqwenela.

I-Snack (115 calories, 12g carbohydrates)

  • 1 ikeyiki yerayisi emdaka
  • 1/4 ikomityi yeeavokhado, ezicujiweyo

Ikhekhe lerayisi ephezulu kunye ne-avocado kunye nexesha kunye ne-pinch nganye yetyuwa kunye nepepper ebomvu etyumkileyo.

Isidlo sangokuhlwa (356 calories, 37g carbohydrates)

Iitotali zeMihla: 1,178 calories, 55 g protein, 119 g carbohydrates, 33 g fiber, 60 g fat, 2,075 mg sodium.

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