Maphikidwe 35 Azamasamba Ochepa Omwe Ndi Okoma

Mayina Abwino Kwa Ana

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Nditumizireni Imelo Onetsani Patsamba

Zakudya zambiri zama carb ochepa (omwe, FYI, the American Academy of Family Physicians amatanthauza kudya kwa 20 mpaka 60 magalamu a chakudya patsiku) kudalira kwambiri nyama. Koma musadandaule, okonda zamasamba. Zosankha zambiri zochokera ku mbewu zimakhala zopepuka pazakudya zama carbs koma zimadzaza, chifukwa cha tofu, mafuta athanzi, masamba odzaza ndi fiber ndi nyemba. Mukufuna kudzoza? Nawa maphikidwe 35 azamasamba otsika kwambiri omwe timakonda.

Zogwirizana: 18 Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chambiri Chomwe Chimatumikira Banja Lonse

1. Vegan Keto Coconut Curry (10g carbs)

Ngakhale simukudumphira pa sitima ya keto, mbale yokomayi idzakwaniritsa zokhumba zanu. Tofu amatsuka msuzi m'njira yomwe ingangofotokozedwa ngati *kupsompsona kwa chef.

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2. Sikwashi Wokazinga wa Alison Roman Ndi Yogati ndi Spiced Buttered Pistachios (11g carbs)

Mukhoza kutumikira sikwashi ya caramelized ngati mbali, koma imapanganso maphunziro apamwamba kwa anthu ochepa. (Musatipangitse ife kuyamba pa izo yogurt msuzi .)

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3. Kolifulawa Wokometsera ndi Broccoli wokhala ndi Capers (13g carbs)

Gawo labwino kwambiri pazakudya zadzuwa izi? Mukungoponyera zonse pamodzi ndikuziyika mu uvuni. Patadutsa mphindi makumi awiri ndi zisanu, nyenyezi idabadwa.

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4. Cacio e Pepe Kolifulawa (9g carbs)

Ndizosangalatsa komanso zotsekemera, tingafunike kuzidya payekha.

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5. Mazira Ophika mu Avocado (9g carbs)

Pali chakudya cham'mawa chotopetsa (oats), chakudya cham'mawa chopanda thanzi (mabandi omata) komanso osangalatsa, okhutitsa, amatsenga amatsenga (munthu uyu).

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6. Cold Sesame Nkhaka Zakudyazi (14g carbs)

Tengani phukusi la marinated, tofu yophikidwa m'sitolo ndipo chakudya chamadzulo chatha kale. Kodi tidatchula kuti timakonda kwambiri kuvala kwa soya-vinyo?

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7. Zukini & Tomato Ragù (7g carbs)

Pamene mukugwira ntchito ndi masamba a nyengo, zosavuta zimakhala zabwino nthawi zonse. Pamwamba pa msuzi wa mphindi 20 ndi dzira lophwanyidwa ndipo mwakonzeka kupita.

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8. Tomato Saladi Ndi Halloumi Wokazinga ndi Zitsamba (8g carbs)

Ndani amafunikira steak wamkulu mukakhala ndi tchizi ta gooey?

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9. Quiche yokhala ndi Gluten-Free Sweet Potato Crust (15g carbs)

Chotsani kutumphuka kwachikhalidwe ndipo mwatsala ndi chokoma komanso choyenera kupitako kukadya chakudya cham'mawa, chamasana kapena chamadzulo.

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10. Zoodle Stir-Fry (18g carbs)

Muli ndi mphindi 22 kuti mudye chakudya chamadzulo patebulo. Mwakonzeka? Pitani.

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11. Kukonzekera kwa Chakudya Chokoma Kale Kaisara Saladi (8g carbs)

Zovala zokometsera zokometserazi zimapambana chilichonse chomwe mungapeze m'malo ogulitsira. Zimatenganso ngati masekondi awiri kupanga-kupambana-kupambana.

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12. Ma Pizza Ang'onoang'ono Biringanya (13g carbs)

Sikuti ndizochepa komanso zokongola kwambiri komanso zimakhala zosavuta kupanga kuposa kukwapula chitumbuwa chodzipangira tokha.

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13. Pesto Zoodles (14g carbs)

Ndipo gululi ndi Parm yatsopano.

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14 Mbatata, Tomato, Kale ndi Halloumi Sheet Tray (16g carbs)

Mukafuna chakudya chamadzulo koma osafuna kuphika, pepala lophika ndi bwenzi lanu lapamtima. Komanso, palibe pafupifupi kuyeretsa pambuyo.

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15. Vegan Keto Chilichonse Bagels (1g carbs)

Pangani iwo Lamlungu usiku kuti mutha kuwagwira ndikupita sabata yonse.

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16. Cold Lemon Zoodles (8g carbs)

Dziwani izi: Palibe kuphika kwenikweni komwe kumafunikira. Genius, chabwino?

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17. Sikwashi ya Spaghetti ya Vegan yokhala ndi Msuzi wa Bowa wa Marinara (25g carbs)

Izo zikhoza kusakhala ndendende monga mtundu wa nonna wanu, koma poganizira kuti amakoma ngati akuwunikidwa tsiku lonse, tikukhulupirira kuti anganyadirebe.

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18. Zophika Zukini 'Ziti' Spirals with Mozzarella (18g carbs)

Nthawi zonse tidzakhala ndi malo ofewa a ziti zakale, zophikidwa pa carb-y, koma mtundu wa cheesy uwu ukugwira ntchito yabwino yodzaza.

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19 Broccoli Wotenthedwa ndi Sriracha Almond Butter Sauce (25g carbs)

Tikufuna kudya msuzi wa mtedza wa ku Thai ndi supuni.

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20. Makapu a Sushi Wamasamba (25g carbs)

Kumanga nsomba zosaphika kunyumba? Zikumveka ngati ntchito yambiri. Chopsticks ndizosankha za cuties izi, koma zolimbikitsidwa.

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21. Pichesi Yowotcha ndi Saladi ya Halloumi Yovala Ndimu-Pesto (21g carbs)

Saladi yomwe imadzaza mokwanira kuti ikhale chakudya? Mutha kuthokoza BFF yathu halloumi chifukwa cha izi.

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zokhudzana: Malingaliro 40 Osavuta Odyera Zamasamba Omwe Mungapange Mphindi 30 Kapena Zochepera

22 Mpunga Wokazinga wa Kolifulawa (23g carbs)

M'malo mokupangitsani kuti mukhale otupa komanso mafuta (ahem, takeout), mbale iyi ya mphindi 25 idzakudzazani m'njira yabwino kwambiri. Ndipo pamene mukukaikira, ikani dzira pa ilo.

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23. 30-Mphindi 30 Zamasamba Zamasamba (12g carbs)

Ngati tikunena zoona, tidakokedwa ndi msuzi wa masala, koma kuzizira kwa nyama za nyama ndi malo ena ogulitsa kwambiri.

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24. Zoodles ndi Msuzi wa Tomato ndi Mozzarella (22g carbs)

Pepani, spaghetti. Tikusiyana nanu ndikuthawa nambala iyi youziridwa ndi Italy. (Basil watsopano, kumbali ina, sitidzatopa.)

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25. Kolifulawa Wowotchedwa ndi Mafuta a Garlic Chile (8g carbs)

Nyama sifunika kugwira ntchito: Mbali iyi ndi yokometsera, yokoma, yofinya komanso yokhutiritsa ngati chakudya chankhuku chilichonse.

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26 Mazira a Pan Limodzi Ndi Katsitsumzukwa ndi Tomato (13g carbs)

Chakudya champhindi 30 chomwe chimagwira ntchito cham'mawa, chamasana kapena chamadzulo-huzzah.

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27. Zonona za Gochujang zonona (21g carbs)

Sitidzatopa ndi Zakudyazi za zukini, makamaka pamene zaphikidwa mu msuzi wotsekemera, wokometsera.

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zokhudzana: 50 Low-Carb Chakudya Chamadzulo Mudzakhala Okondwa Kudya

28. Avocado Greek Saladi (12g Carbs)

Muli ndi mphindi 15 zotsalira.

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29. Kolifulawa 'mbatata' Saladi (9g carbs)

Pamene chilakolako cha carb chikugunda, kolifulawa ali pano kuti alowetse mbatata! Ndipo inde, zimagwira ntchito.

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30. Keto Instant Pot Greek Cauliflower Rice (6g carbs)

Mpunga wa kolifulawa wamba ndi wabwino. Koma mpunga wa kolifulawa wachi Greek uwu, wochokera kwa Jen Fisch ndi wabwino kwambiri.

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31. Kolifulawa Tortilla (5g carbs)

Imbani anzanu onse a keto! Lachiwiri la Taco ndi lotsika kwambiri la carb kachiwiri!

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32. Zosakaniza za Maboti a Zukini za ku Mexican (24.5g carbs)

Mwina chakudya chamadzulo chosavuta kwambiri chomwe mungapange.

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33. Masamba a Ana Okhala ndi Orange ndi Thyme (14g carbs)

Ndizokoma komanso zosavuta, popanda kuyeretsa.

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34. Crispy Tofu Bites (10g carbs)

Mudzazifuna kuti zikhalepo panthawi yomwe mukufuna kuti mukhale ndi nibble komanso mukufuna kuti mukhale ndi thanzi labwino.

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35. Rainbow Vegetable Skewers (3g carbs)

Ma skewers a masamba a utawaleza amakhala ndi chophatikizira chimodzi chilichonse, kotero amawotcha mpaka angwiro.

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zokhudzana: Zakudya za 36 Zamasamba Zamasamba Zambiri Zomwe Sizingakusiyeni Njala

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