9 Kwete-Cook Kuchengetedzwa Kwevanhu vane Chirwere Cheshuga

Kumikisa Mbiru Yakarongedzwa-Carb Usati Watendeuka paStove

"Handigoni kudya masukisi" ndicho chikuru chisinganzwisisiki avo vatsva vane chirwere cheshuga vane. Nguva dzakawanda vadiwa vavo vanotenda zvakafanana. Ichokwadi ndechokuti iwe unogona kunakidzwa nekutapira-uye haifaniri kunge isiri-shuga yakawedzerwa sefa kana zvimwe zvese zvemhuri hazvingafari.

Chinokosha chekudya cheshuga-chakanakidzana ndiyo yakakosha yezvokudya zvinovaka muviri, mapupa anopa zvishoma zveproteine ​​uye fiber pamwe chete nekutuka kwepanyama kuitira kuti utarise tsvina yeropa. Iko kusanganiswa kwekunaka kunofanirwa kuve kwakanyanyisa zvakakwana kukusiya iwe kugutsikana kunze kwekudikanwa kwemasimba akaenzana akawandisa. Pakupedzisira, mapepa anofanira kunge ari nyore, chimwe chinhu chaunogona kurova chikwata panzvimbo iyo apo zino rako rinotapira richiita kana kuita bhitirwo uye ramba richienderera mberi apo chido chinorohwa.

Inenge dzose idzi idzi mapepa dzine pasi pegghydrohydrate yegigiramu gumi nemashanu pakushumira (tweaks kuita zvikamu zvakakosha zvakagadzirwa neshuta zvinoratidzwa). Hapana chimwe chazvo chinoda stovetop kana huni-pane imwe, firiji chete kana firiji inodiwa. Sarudza zvaunofarira uye uzviise mune chirongwa chako chinotevera chekurwarisa chirwere cheshuga.

1 -

Cocoa Almond Butter Fondue

Iyi dessert inopa 137 makorikiti, 4g protein, 5g carbohydrate, 2g fiber, 3g shuga rose, uye 2g yakawedzerwa shuga pamusika wepuniki inoshumira. Yagadzirira mumaminitsi gumi. Wana kamukira pano.

Tinofarira izvi zvekudya-zvakanyatsonaka, zvekuswa-dairy, zveshoko tsvuku yealmond butterue-zvinoshamisa uye zvinopa mafuta ane utano. Iwe unogona kuishandisa semotokari yemichero uye pretzels kana kuishandura iyo muNutella kunze kwekudya nguva.

Zvirevo zvePairings

Svikai mukombe we strawberries yose kana uri kusarudza michero. Pamwe chete nemaspuni maviri efueue iwe uchatora ma 183 makorikiti, 16g ghydrohydrate, uye imwe hutoni ye fiber kuti uwane imwe yechishanu yemagariro ako ezuva nezuva.

Kana ukasarudza pretzels, tsanangurira kusvika gumi pamwe chete nefueue iyo ichakupa ma 183 makorikiti uye 15g carbohydrate, asi hapana fiber. Zvokudya zvinokonzerwa zvinogona kuenzaniswa pamakwenzi echikwata, saka nyatsoongorora shanduro yezvokudya kuti uone kuti ushumiri hwako hwakanga hwakapoteredza 10g gorohydrate.

2 -

Gluten-Free Cinnamon Lemon Coconut Bliss Balls

Iyi dessert inopa 97 makorikiti, 3g mapuroteni, 6g-carbohydrate, 1g fiber, 3g total shuga, uye 3g yakawedzera shuga nebhokisi. Yagadzirira mumaminitsi 8. Wana kamukira pano.

Ichi chikafu chinonaka chemunwe wemhuri yese-kunyanya vana. Yakapatsanurwa zvakakwana, inotapira zvakakwana, uye yakagadzirwa nesinamoni, iyo inogona kubatsira neropa rekuisa glucose .

Ndeye Maplesi Siripi OK kuwedzera?

Usarega chero chimwe chezvinhu izvi zvichiita kuti uve nekutya. Ikoseti inoda komiti yechina ye maple sirasi, iyo inogona kuita sezhinji yakawedzerwa shuga. Yeuka kuti mari yacho ndeye mabhora makumi maviri! Iyo yekoto mukombe inenge inenge 53g carbohydrate, asi kana yakakamurwa uye yakabatanidzwa nemamwe ose ezvokudya iwe unongotanga kusvika 6g gorohydrate nebhokisi.

Iwe unogona kurova chikwata cheizvi pamusoro pevhiki yekupedzisira uye unofarira kusvika kumabhola maviri akagadzirira kubata-uye-kuenda sechingwa mushure memasikati kana se dessert mushure mekudya kwemanheru.

3 -

Tropical Mango Popsicles

Iyi dessert inopa 63 makorikori, 1g protein, 8g gorohydrate, 1g fiber, 6g mushuga wose, uye 0g yakawedzera shuga pamapsicle. Popsicles inofanira kukurira kwemaawa matanhatu. Wana kamukira pano.

Pane urongwa huwandu hwezvinhu zvinowanikwa pamusoro peiyo mutsara: unongova nemakumbo mana chete, unongoda matanho maviri chete, unogona kugadzirira kamwe uye unokwana kwevhiki, pane zvachose hapana cheshu inowedzerwa, mapiiclesic ari akanaka uye anozorodza, uye iwe unogona kunakidzwa kusvika kune maviri kana iwe uchida chaizvo uye uchiri kugara pedyo ne 15g carbohydrate.

Nzira yacho inobatsirawo. Kwete kokonati mukaka? Shandisa rudzi rwakasiyana rwehuta. Hapana mareso matsva? Sarudza mazaya.

4 -

Low Carb Pumpkin Cheesecake Mousse

Iyi dessert inopa 136 makorikiti, 8g protein, 13g makghihydrate, 2g fiber, 8g mushuga wose, uye 5g akawedzera shuga ne 1/2 mukombe inoshumira. Iyo mousse yakagadzirira mukati mehafu yeawa. Wana kamukira pano.

Iyo inoshandiswa zvikamu zvakarongedzerwa zvakakwana, imwe neimwe yezviputi zvinosvibiswa, zvakasviba, uye zvinotapira combo zvekunakidza zvinotapira zvinokonzerwa ne nutmeg uye sinamoni, iyo inogona kubatsira neropa rekuisa glucose . Unogona kuzviita iwe pachako nekugadzira chocolatey version kana kusiyanisa zvinyorwa. Fukidza pane mashomanana mashoma kune omega-3s yemichero, somuenzaniso, kana pepitas kune zvimwe.

Iva nechokwadi chekunamatira kune 1/2 mukombe chikamu chikamu chekarbhi uye calori yakarongwa. Neprotini 8g pakushanda, zvingangove zvakakwana kukuzadza iwe.

5 -

Chocolate Chia Smoothie

Iyi dessert inopa 198 makorikiti, 6g protein, 31g carbohydrate, 9g fiber, 11g shuga yose, uye 0g yakawedzera shuga neparfait. Yagadzirira mumaminitsi gumi. Wana kamukira pano.

Mbeu dzeChia dzinowanzove nyeredzi dzechirwere cheshuga-dzakasununguka zvekudya, sezvo dzinopa huwandu hwakawanda hwefibiti kuti ubatsire kubuda kwemashuga eropa. Sinamoni inogonawo kubatsira kudzora mazinga eropa .

Shandura chikafu ichi chekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemasikati kuburikidza nekukamura chikamu chemugove Iwe uchawana zvishoma pasi pemakumi mashanu emakorikori, inenge 3g proteiniti, 16g-carbohydrate, 5g fiber, uye 6g shuga wose-uye zvicharamba zvichizadzwa zvakawanda mushure mekudya kwemanheru uye unonzwa sepfuma yakawanda, inozorodza, uye yakashata inorapwa.

6 -

Tropical Papaya Yogurt Walnut Boats

Iyi dessert inopa 184 makorikiti, 9g protein, 21g carbohydrate, 4g fiber, 15g mushuga wose, uye 0g yakawedzera shuga pa 1/2 papaya. Iyo mousse yakagadzirira mukati maminitsi mashanu. Wana kamukira pano.

Shandura chikafu chekudya chekudya chekudya chekudya muropa-rega kugovera huwandu hwemugove uye ugoita zvekugadzira pamwe nehope. Tinokurudzira guruva rekinamoni, iro rinogona kubatsira neropa rekuisa glucose , uye omega-3s yemiti yakasimwa semadnuts uye mbeu chia, iyo inopa kukura kwakanaka.

Ipapaya inowedzera utapira hunowanikwa hwakanaka uye hwakanaka nemapurogiramu, protein-rich yogurt uye textured walnuts. Kana iwe uine hafu yehafu, iwe unotora zvishoma pasi pezana makorikori, anenge 5g protein, 11g carhydrate, 2g fiber, uye 8g shuga yose. Chinhu chakanaka ndechekuti iwe unongoda maminitsi mashanu kuti uite.

7 -

Dhiyedhi Dates 2 Nzira: Nyoka Yakanaka uye Yakachengeteka

Iyi dessert inopa 73 makorikori, 2g protein, 7g carbohydrate, 1g fiber, 5g shuga yose, uye 0g yakawedzera shuga kwezuva rimwe nerimwe bhururi uye zuva rakaputirwa nembeu. Mbudzi chechizi uye uchi hunoputika zuva rinopa anenge 10 makoriki pasi uye 3g yewedzerwa shuga. Zvose izvi zvakagadzirwa mumaminitsi mashoma mashanu. Wana mapeji apa.

Izvi ndezvimwe nyore nyore-kuita-kuita munwe kudya kwekuda kunakidza kunofadza. Pano pane maBhaibheri maviri pano-zuva rakasvibiswa bhari yezuva rinenge pashuga yakawedzerwa, mbuzi nehuchi imwe inenge yehu 3g yakawedzerwa shuga pamusi. Imwe tsananguro yezvokudya zvakafanana.

Yakarudzirwa Kusiyana

Kana iwe uri kugadzira bhururo yearidhari uye mbeu yega, enda kune chero mbeu kana mbeu yaunosarudza. Zvose zvinopa kugutsikana kunogutsa uye kufanana kwakakwana kwezvokudya.

Kana iwe uri kugadzira mbuzi yehbuzi uye uchi huputika huwandu, unogona kusiya huchi kana uchida. Zuva racho rinopa kutapira kwakakwana.

Iva nemhando mbiri yemhando imwe chete kana imwe yega yega yega yega yega yega yega yega 15g carbohydrate.

8 -

Peanut Butter Banana Yogurt Perfect

Iyi dessert inopa 250 makorikiti, 15g mapuroteni, 31g carbohydrate, 3g fiber, 22g mushuga wose, uye 9g yakawedzerwa shuga parfait. Yakagadzirira mumaminitsi mashanu. Wana kamukira pano.

Iyi ndiyo dessert yakawanda, inoda pasi pemaminitsi makumi maviri mu microwave (zvichida). Chaizvoizvo chikafu chekudya kwemanheru asi chinogadzira dessert yakanaka pane zvishoma. Chiparadzanise muzvikamu zviviri zvekoriori, zvinokwana 8g protein, 16g carbohydrate, 2g fiber, 11g shuga, uye 5g yakawedzerwa shuga.

Yakarudzirwa Kusiyana

Tevera maitiro ekugadzirisa uye kushandiswa kunotsanangurwa mune recipe -use nonfat plain Greek yogurt kana gorosi vhiriji yakachena.

Kocoo nibs inogutsa kwazvo, asi kana uchida iwe unogona kuvashandura kunze kwekacheka-carb topping, yakafanana shredded unsweetened kokonti kana marimu akachekwa (chero rudzi rupi ruchaita).

9 -

Peanut Butter Cup Chia Pudding

Iyi recipe recipe inopa 415 makorikiti, 20g protein, 40g carbohydrate, 17g fiber, 20g mushuga wose, uye 6g yakawedzera shuga yepudding yose. Kugadzirira iri pasi pemaminitsi mashanu, uye chilling yakarongedzwa usiku hwose. Wana kamukira pano.

Ichi ndicho chimwe chikafu chekushambidzira chinogona kudarika se dessert kana chikaparadzaniswa hafu, ichikupa anenge 208 makorikiti, 10g protein, 20g carbohydrate, 9g fiber, 10g mushuga wose, uye 3g yakawedzerwa shuga. Izvi zvinokonzerwa noutsi hwechikafu zvichiri zvishoma zvakanyanya zvekudya, saka edza kufara iyi mushure mekudya. Uri kutora fiber yakawanda uye mapuroteni, saka iwe uchiri kunyatsozadzwa, kunyange kana kudya kwako kwekudya kusati kwazadza iwe pachako.

Iwe unogona kunakidzwa nekudziya kana kutonhora, zvichienderana nemafungiro ako uye kutonhora kunze. Ita yako pachako nekushandisa iwe unofarira nut butter uye mukaka.

10 -

Chirwere cheshuga-Ishamwari Yakabikwa Desserts

Kwete-kubika mabikira anoshamisa kana iwe usingadi kutendeza sitofu kana kuti unoda chimwe chinhu chinotapira pakarepo. Pazuva iwe une nguva yekubika chimwe chinhu, edza imwe yezvireji.

• Strawberry Sweet Potato Toast: Itai mapuroteni eve veggie, michero, uye anokonzerwa nemuviri wakakura wezvibereko zvinowanzoitika. Ita granola yekabharuti yepamusoro, uye iva nechokwadi chekusasa sinamoni.
• Mbeu yega yega Peanut Butter Banana Crepes: Farai imwe yeiyi kune dessert-imwe neimwe inenge 13g gorohydrate.
• Yakakanyiwa Yakanaka Uye Yakasvibiswa Pineapple: Chibereko chekudya chinogara chiri chisarudzo chakanaka. Tichengetedze neyemhando dzakashata uye unakidzwe kusvika kumatatu matatu.
• Skillet Peanut Butter Cinnamon Spice Cookie: Ichi cookie haina flourless, saka inopa 8g motokari imwe chete.
• Zvakakwana Chikamu Cheshokotikesi Cake: Unogona kuva ne dessert yakashata uye yakasokontira muzasi kwehafu yeawa yeka 18g carbohydrate per mini-cake.
• Berry, Zuva, uye Mbeu Yakawanda Inyoka Yakadyiwa: Zadza kune zvakanaka-zve-iwe zvigadziro zvekudya kwemasikati uye zvekudya. Chikamu chimwe nechimwe chekiki iyi chinopa 14g carbohydrates.
• Flourless Peanut Butter Chocolate Chip Cookies: Fadzwa nekiki nekapu yeti ye 11g carbohydrate mushure mekudya kwenyu.