A Tarin Mahimmancin Abincin Ciwon Abun Cutar Ciwon Abun Cutar
Idan kun kasance a cikin rutsi tare da shirin abinci na ciwon sukari , mun rufe ku. Wannan samfurin cin abinci mai ciwon sukari 2,400-calorie yana jawo hankali daga Amurka, Mexican, Faransanci da Italiyanci. Tare da abinci daban-daban da dandano don zaɓar daga karin kumallo, abincin rana, abincin dare da abun ciye-ciye, chances za ku sami nau'o'in iri iri don ci gaba da cin ku. Kuma, ba shakka, yana da kullun a calories 2390 (52% daga carbohydrate da kuma 29% daga mai) - wannan calories 10 ne!
Breakfast: Amurka
Abincin karin kumallo ne akan shirin ku! Sausages da madara madara suna ba ku wasu sunadarai don daidaita fitar da igiyoyi.
- 2 ƙananan manya-manyan maiguwa waffles, toasted
- Sugar launi: Microwave 1 teaspoon na syrup haske da 1 1/4 kofin sliced strawberries na 15 seconds
- 2 kayan haɗin gishiri na turkey mai tsami
- 8 madara madara
- Kofi tare da rabi da rabi na rabin lita biyu
Abincin rana: Mexico
Wannan saitin quinoa salad yana da karfi daga ƙara ƙwarjin kajin. Yi saurin guacamole mai sauƙi ta mashing avocado tare da ruwan 'ya'yan lemun tsami da kuma ji dadin tare da kwakwalwan kwakwalwan kwamfuta.
Southwestern Quinoa Salad
- Salatin farko tare da ƙirjin kaza na naman kaji na naman 3
- 1/2 avocado - cokali mai yatsa tare da matsi da ruwan 'ya'yan lemun tsami
- ci avocado tare da 15-20 gasa tortilla kwakwalwan kwamfuta
- 2 kananan tangerines
- 8 zuwa 12 ociji ruwa ko ruwan inabi mai zaba
Abincin dare: Italiyanci
Biki a kan taliya tare da tsarfewa da salad.
Shrimp da taliya
1 kofin kore wake sautéed tare da 2 tsp man zaitun, gishiri da barkono (ji free to canza bishiyar asparagus, namomin kaza ko wani non-starchy low-carbohydrate kayan lambu)
- 3/4 kofin salatin ganye kunsa tare da 1/4 kofin salatin veggies (kamar karas, kokwamba, radishes ko barkono)
- babban salatin da 1 tablespoon sunflower tsaba, 2 tsp man zaitun, ruwan 'ya'yan itace lemun tsami, gishiri da barkono
- 1 manyan pear (ko wasu 'ya'yan itace)
- 8 zuwa 12 ociji ruwa ko ruwan inabi mai zaba
Abincin abincin: Faransa
Wannan kyautar "ice cream" ta yi amfani da amfani da dandano na Amurka (man shanu da cakuda mai bango) a cikin furotin na Faransa.
- bada izinin daya koɗaccen mai mai-kyauta, nauyin cream mai kara-sukari don sauya dan kadan, sa'annan ya hade tare da 3 ounce na yogurt na free-fat-free; daskare tsawon minti 30
- narke 2 tablespoons na man fetur mai rage mai-man shanu peanut na 15 seconds a cikin inji na lantarki
- Dice a kananan diced banana
- ice cream, sauya man shanu da ayaba a cikin wani kwano ko kuma marar lahani
- yi aiki tare da 8 zuwa 12 ozanci ruwa ko abincin mai ba da sukari
Ka tuna, abu mai muhimmanci da za a yi yayin da kake yin shirin ci abinci na ciwon sukari shine kiyaye ciwon carbohydrates a ko'ina cikin yini. Ka yi tunani game da manyan carbohydrates da kake so (kasancewa da kifi, kayan lambu mai yalwaci ko gurasa, 'ya'yan itace, wake, ko wani sharaɗin), nauyin nauyin gwargwadon carbohydrate za su ba ka, sannan kuma yada su a ko'ina cikin yini.