27 Lub tswv yim zoo thiab tsis yooj yim-Carb Cov Khoom Noj txom ncauj

Zoo Siab

• 1. Txiv ntseej tapenade nrog qis-carb crackers
• 2. Cov kab hauv tsev sib xyaw
• 3. Cheddar cheese nkig
• 4. Deviled qe
• 5. Tuna salad lettuce qhwv
• 6. Cov txiv hmab txiv ntoo thiab whipped qab zib
• 7. Tuav pauv avocado
• 8. Tsaus chocolate nrog txiv ncuav qab zib butter
• 9. cov zaub ntug hauv paus nrog cov hauv tsev aioli
• 10. Tsawg-carb strawberry smoothie
• 11. BLT qhwv zaub qhwv
• 12. Qab zib lub tswb kua txob thiab guacamole
• 13. Kale chips
• 14. Cov veggies tshiab nrog tzatziki dip
• 15. Carrot sticks thiab txiv laum huab xeeb
• 16. Tsawg-carb bento lub thawv
• 17. Cinnamon toasted taub dag cov noob
• 18. Savory tsev me cheese
• 19. Steamed edamame
• 20. Tuav kua mis nyeem qaub nrog txiv ntseej
• 21. Avocado noj qab ntsev
• 22. Txoj hlua cheese
• 23. Apricots cov khoom xyaw nrog xiav cheese
• 24. Haus ntses salmon dib tom
• 25. Seaweed los xij
• 26. Caprese zaub xam lav
• 27. Sardines ntawm cov kab tawg noob
• Hauv qab kab
• Kev Noj Qab Nyob Zoo Noj Cov Lus Qhia Ua Ntej

Coob tus neeg ua raws li cov zaub mov muaj roj tsawg vim tias qhov txiaj ntsim zoo rau kev noj qab haus huv tau cuam tshuam nrog txoj kev noj no.

Piv txwv, cov zaub mov uas tsis muaj cov carb qis tuaj yeem txhawb nqa kev poob phaus, nrog rau kev txhim kho cov ntshav qab zib thiab cov roj (HDL) zoo (,).

Txawm li cas los xij, nrhiav cov khoom noj txom ncauj uas tsis muaj carb tuaj yeem nyuaj, vim tias ntau cov khoom noj txom ncauj uas muaj ntau hauv cov zaub mov no.

Tseem, koj tuaj yeem yooj yim npaj cov khoom noj txom ncauj thiab muaj tswv yim zoo uas haum rau koj lub neej qis carb.

Nov yog 27 cov khoom noj txom ncauj uas tsis tshua muaj roj (carb) uas yog ob qho qab thiab noj zaub mov zoo.

1. Txiv ntseej tapenade nrog qis-carb crackers

Txiv roj tapenade muaj cov txiv ntseej, capers, thiab cov roj txiv roj.

Tau cov txiv ntseej yog qhov zoo tshaj ntawm qis carb qhov muaj cov vitamin E, uas ua haujlwm ua cov antioxidant muaj zog hauv koj lub cev, tiv thaiv cov hlwb tiv thaiv kev puas tsuaj los ntawm cov kab mob hu ua molecules dawb radicals ().

Koj tuaj yeem yooj yim ua txiv ntseej pleev rau hauv tsev los ntawm kev sib txuas nrog cov txiv ntseej, capers, qej, thiab cov roj txiv ntoo. Khw nrog cov ntawv tawg qis-carb - zoo li cov uas ua los ntawm hmoov nplej almond - rau khoom noj txom ncauj nrog cov khoom noj txom ncauj carb qis.

2. Cov kab hauv tsev sib xyaw

Cov sib xyaw ua ke feem ntau muaj cov khoom xyaw high-carb zoo li raisins, khoom qab zib, thiab txiv hmab txiv ntoo qhuav.

Txawm li cas los xij, koj tuaj yeem ua qhov qis-carb version los ntawm kev sib xyaw nrog ntau cov txiv ntoo thiab noob, nrog rau lwm cov khoom xyaw uas tsis muaj cov carb zoo li txiv hmab txiv ntoo uas tsis qab zib. Rau ib qho yooj yim txoj kev sib xyaw daim ntawv qhia, muab cov hauv qab no:

• 1 khob (112 grams) ntawm pecan halves
• 1 khob (112 grams) ntawm txhoov
  walnuts
• 1/2 khob (30 grams) ntawm yam no
  taub dag noob
• 1/2 khob (43
  grams) ntawm unsweetened txiv maj phaub flakes

3. Cheddar cheese nkig

Cheddar cheese yog ntau yam khoom noj txom ncauj uas tsis muaj carb tsawg uas muaj tsawg dua 1 gram ntawm carbs rau 1-ounce (28-gram) rau ib qho.

Rau lwm txoj qab zoo, sim hom cadedar cheese crisps.

Txiav ib qho me me ntawm cheddar cheese rau hauv me me, ib leeg kheej. Muab cov plaub fab tso rau ntawm daim ntawv ci thiab ci ntawm 300 ° F (150 ° C) ntev li 30 feeb, lossis kom txog thaum uas nkig.

4. Deviled qe

Ib lub qe loj muaj tsawg dua ib gram ntawm carbs.

Cov qe kuj yog nplua nuj nyob hauv cov vitamins B12 thiab choline, uas yog cov as-ham tseem ceeb rau lub hlwb kev noj qab haus huv (,).

Txhawm rau ua kom cov qe deviled, hlais cov qe tawv hauv ib nrab ntawm qhov ntev. Daus tawm lub nkaub qe thiab ua ke nrog mayonnaise, dijon mustard, ntsev, thiab kua txob. Tom qab ntawd, tso ib nrab ntawm lub qe qe sib tov rov qab rau hauv lub qe dawb thiab saum nrog ib tug khiav ceev ntawm paprika.

5. Tuna salad lettuce qhwv

Peb ooj (85 grams) cov kaus poom tuna tsis muaj carbs thiab ze li 20 gram ntawm cov protein.

Txhawm rau ua kom tuna salad, sib xyaw ua ke 3-ooj (85-gram) ntawm tuna tuaj yeem nrog 1/4 khob (55 grams) ntawm mayonnaise thiab 1/4 khob (25 grams) ntawm dice celery. Lub caij ua ke nrog ntsev thiab kua txob rau saj.

Rau txoj kev xaiv uas tsis muaj carb qhwv, cov kua txob tuna nyias rau hauv cov nplooj butter zaub xas lav.

6. Cov txiv hmab txiv ntoo thiab whipped qab zib

Berries tsis yog tsuas yog cov khoom noj tau zoo tab sis kuj tau xaiv cov ntoo txiv hmab txiv ntoo uas tsis tshua muaj siab. Piv txwv li, blueberries muab tsuas 11 grams carbs hauv 1/2 khob (74 grams).

Rau cov khoom noj txom ncauj qab, carb tsawg, ua ke 1/2 khob (74 grams) ntawm blueberries nrog 2 tablespoons ntawm hnyav nplawm qab zib.

7. Tuav pauv avocado

Ib qho avocado nruab nrab muaj 12 grams carbs. Txawm li cas los xij, 9 grams ntawm cov carbs no yog muab los ntawm fiber ntau, cov khoom noj uas tsis txaus rau koj lub cev tsis nqus, ua avocado yog ib qho kev xaiv zoo rau cov zaub mov tsis muaj carb.

Txhawm rau ua ib lub txiv hmab txiv ntoo avocado, hlais ib nrab thiab tshem tawm lub qhov. Tom qab ntawd, diav koj xav tau qis-carb stuffing rau hauv qhov chaw ntawm avocado.

Sim puv avocado nrog tuna salad, tws cws, lossis nplai qe thiab tshij.

8. Tsaus chocolate nrog txiv ncuav qab zib butter

Cov chocolate dub yog cov khoom noj txom ncauj zoo tag nrho thaum koj nqhis cov qab zib. Ib ooj (28 grams) tsawg kawg 70% tsaus chocolate muab 12 grams carbs thiab 9 grams fiber.

Sim ua khub sib txuas 1 ooj (28 grams) ntawm chocolate tsaus nrog 1 tablespoon (15 grams) ntawm txiv maj phaub mis rau ib qho txiaj ntsig ntxiv ntawm cov protein thiab roj.

Nco ntsoov xaiv tsawg kawg 70% tsaus qhob noom xim kasfes, vim tias qhov feem pua ​​tsawg dua yuav muaj ntau cov carbs ib qho.

9. cov zaub ntug hauv paus nrog cov hauv tsev aioli

Carrots muaj cov carbs tsawg dua qhov koj xav, nrog 10 tus me nyuam carrots muab tsuas yog 8 grams.

Rau cov khoom noj txom ncauj, muab cov me nyuam carrots nrog qhov qis-carb dip, zoo li hom tsev ua tsev aioli.

Ua aioli, sib tov 1/4 khob (55 grams) ntawm mayonnaise, 1 tablespoon (15 ml) ntawm cov txiv qaub, thiab 1 minced clove ntawm qej. Lub caij nrog ntsev thiab kua txob rau saj.

10. Tsawg-carb strawberry smoothie

Koj tuaj yeem yooj yim ua kom qis-carb smoothie nrog cov khoom xyaw kom zoo.

Piv txwv li, txiv pos nphuab yog ib cov txiv ntoo qab-carb qab qab heev. Ib nrab khob (83 grams) ntawm cov hlais txiv pos nphuab tsuas yog 6 grams carbs. Ua kom qis-carb strawberry smoothie, sib xyaw ua ke hauv qab no:

• 1 khob (240 ml)
  ntawm unsweetened almond mis
• 1/2 khob (83 grams) ntawm tshiab
  txiv pos nphuab
• 1/4 khob (24 grams) ntawm cov muaj protein tsawg tsawg carb hmoov
• 1 tablespoon (15 grams) ntawm chia
  noob
• 1/4 me me ntawm vanilla extract
• ob peb txheej dej khov

11. BLT qhwv zaub qhwv

BLT qhaub cij yog cov khoom noj nrov pluas noj mov feem ntau muaj nyob rau hauv carbs. Txawm li cas los xij, koj tuaj yeem yooj yim ua qhov qis-carb BLT qhwv rau cov khoom noj txom ncauj qab.

Qhov chaw peb lub hlais ntawm cov txiv lws suav thiab ob daim hlais nqaij sawb rau hauv nplooj tsawb loj loj. Rau cov tsw ntxiv thiab cov zaub mov ntxiv, ntxiv ob peb lub avocado thiab ib txhais tes me ntawm shredded cheese.

12. Qab zib lub tswb kua txob thiab guacamole

Txawm hais tias lawv lub npe yuav cuam tshuam rau cov piam thaj hauv siab, thiab yog li lub siab carb, cov ntsiab lus, qab zib lub kua txob yog cov zaub tsis muaj carb uas tsuas pub rau 3 grams ntawm cov zaub mov no hauv 1/2 khob (46 grams).

Lawv kuj tseem muaj cov vitamin C, uas yog cov zaub mov tseem ceeb rau koj lub plawv, tiv thaiv kab mob, thiab tawv nqaij. Qhov tseeb, ib lub xim ntsuab lub hwj txob muab cov vitamin C ntau dua li cov txiv kab ntxwv ().

Ua kom nrawm qis-carb guacamole poob rau koj lub tswb txhom kua txob los ntawm moc avocado, dos, qej, kua txiv qaub, thiab ntsev ua ke hauv ib lub tais.

13. Kale chips

Kale yog cov neeg nyiam noj zaub mos uas muaj cov zaub mov zoo nkauj uas yog cov zaub mov zoo li vitamin A, vitamin K, thiab folate. Ib khob (21 gram) ntawm kale muaj tsawg dua 1 gram ntawm carbs.

Yog hais tias koj tsis yog tus kiv cua ntawm cov nqaij nyoos lossis sautéed kale, sim ua khoom txom ncauj ntawm cov kale chips.

Ua cov no, dua kale nplooj rau hauv qhov loj me-qhov loj me thiab nteg lawv rau hauv daim ntawv ci nrog sab nrog parchment ntawv. Txos cov kale nrog txiv roj roj, hmoov qej, thiab ntsev. Ci ntawm 350 ° F (177 ° C) rau li 10 feeb, lossis kom txog thaum nplooj npoo yog xim av thiab nkig.

14. Cov veggies tshiab nrog tzatziki dip

Tzatziki yog kua ntses ua los ntawm cov kua mis nyeem qaub, thiab qej, thiab zaub qhwv. Cov tshuaj ntsuab tshiab zoo li dill thiab parsley yog feem ntau ntxiv zoo li.

Ob dia (30 grams) ntawm tzatziki dip muab tsuas yog 2 gram ntawm carbs, ua rau nws xaiv zoo tshaj tsawg-carb.

Khi lub dip nrog cov tshiab, tsawg-carb veggies zoo li zaub cob pob, cov khoom ua noj celery, lossis cov menyuam carrots.

15. Carrot sticks thiab txiv laum huab xeeb

Noj cov zaub ntug hauv paus cov khaub noom noj rau cov khaub noom taum hmoov qab zib yog qhov khoom noj txom ncauj uas tsis txaus ntshai.

Ib qho 1/2-khob (61-gram) ua haujlwm ntawm cov zaub ntug hauv paus nrog 2 diav (35 grams) ntawm txiv laum huab xeeb tsuas yog muab 13 grams ntawm cov carbs tag nrho.

Ntau cov txiv laum huab xeeb muaj ntau cov suab thaj ntxiv, yog li nws yog qhov zoo uas yuav tau xaiv cov khoom ua los ntawm txiv laum huab xeeb thiab txiv ntseej ntsev.

16. Tsawg-carb bento lub thawv

Lub thawv bento yog cov thawv ntim khoom me me uas tuaj yeem ntim tau ntau yam zaub mov txawv.

Txhawm rau ua rau koj tus kheej qis-carb bento box, sau nws nrog ntau cov khoom noj txom ncauj uas tsis muaj cov carb, xws li:

• Cov protein ntau: tsev cheese,
  nyuaj-hau qe, muab grilled qaib, tshij plaub fab
• Ceev: almonds, walnuts, macadamia ceev, txiv laum huab xeeb
• Tshiab veggies: celery nrog,
  hlais nqia, tsuav txob kua txob, zaub paj ntsuab
• Cov txiv hmab txiv ntoo qis-carb: txiv mab txiv ntoo,
  cantaloupe, avocado slices, txiv ntseej

17. Cinnamon toasted taub dag cov noob

Ib feem plaub khob (16 grams) ntawm cov noob taub dag muaj 9 grams carbs thiab 3 grams fiber.

Dab tsi ntxiv, cov noob taub dag yog nplua nuj hauv zinc, ib qho tseem ceeb ntxhia xav tau rau kev noj qab haus huv tsis muaj zog thiab cov metabolism ().

Txhawm rau ua kom to taub cov taub dag, ua ke 1/2 khob (32 grams) ntawm cov noob taub dag nrog 1/2 me nyuam diav cinnamon thiab 2 me nyuam diav (10 ml) ntawm cov txiv ntseej. Tshaj tawm cov noob rau ntawm daim ntawv ci thiab ci hauv qhov cub ntawm 300 ° F (150 ° C) rau 45 feeb, lossis kom txog thaum xim av xim av.

18. Savory tsev me cheese

Ib nrab khob (113 grams) ntawm tsev cheese muaj 5 grams carbs thiab 12 grams protein. Nws kuj tseem yog cov nplua nuj nyob hauv cov pob txha hauv tsev zoo li calcium thiab phosphorus.

Txawm hais tias cov txiv hmab txiv ntoo yog ib qho kev sib ntxiv rau tsev cheese, koj tuaj yeem ua rau nws muaj peev xwm thiab qis dua hauv carbs los ntawm kev ntxiv avocado slices lossis txiv lws suav txiv lws suav, dos ntsuab txhoov, thiab kua ntses kub.

19. Steamed edamame

Edamame yog ntsuab, cov taum pauv uas tau ntim nrog cov khoom noj khoom haus. Lub khob 1/2-khob (78-gram) ntawm edamame tsuas muaj 7 grams carbs thiab ntau dua 9 gram ntawm cov protein-tsob nroj.

Rau cov khoom noj txom ncauj yooj yim-carb, pov cov plhaub taum qhuav rau hauv lub tais nrog 1 diav (15 ml) dej. Npog nrog daim ntawv so tes thiab microwave on siab rau 1 feeb los yog kom txog thaum kev sib tw. Lub caij maj mam nrog hiav txwv ntsev thiab txaus siab.

20. Tuav kua mis nyeem qaub nrog txiv ntseej

Cov kua nqaij uas muaj kua qab zib yog hom muaj ntau hauv qab zib ntxiv. Xaiv unsweetened lub mis nyeem qaub dawb yog tshem tawm tag nrho cov piam thaj ntxiv, uas minimizes cov ntsiab lus carb.

Piv txwv li, ib qho muaj 6-ooj (170-gram) uas ua haujlwm dawb, tsis muaj qab zib, mis nyuj yogurt muaj tsuas yog 8 grams carbs.

Txhawm rau khaws nws cov khoom noj txom ncauj uas tsis muaj carb, muab lub txiv mis ua ke nrog cov noob txiv sib xyaw. Txhawb lub tsw qab los ntawm kev ntxiv cov kab ntawm cov cinnamon, ib qho me me ntawm vanilla extract, lossis lub ntuj, xoom-carb cov khoom qab zib zoo li Stevia.

21. Avocado noj qab ntsev

Siv cov avocado mashed rau hauv qhov chaw ntawm mayonnaise rau lub kiv tshwj xeeb ntawm qe zaub xam lav.

Ua kom avocado qe zaub xam lav, yooj yim mash 1/2 avocado nrog 1 lub qe tawv tawv thiab lub caij maj mam nrog ntsev thiab kua txob. Txaus siab rau avocado qe zaub xam lav los ntawm nws tus kheej, kis mus rau cov neeg tawg ntho qis carb, los yog muab txau rau hauv cov ntawv ntim zaub xas lav.

22. Txoj hlua cheese

Txoj hlua cheese yog ib qho khoom noj yooj yim thiab nqa qis-carb cov khoom txom ncauj. Ib ooj (28 grams) ntawm mozzarella txoj hlua cheese muab tsawg dua 1 gram ntawm carbs tab sis 6 grams protein.

Cheese kuj yog qhov zoo ntawm cov calcium, uas yog ib qho tseem ceeb muaj ntxhia xav tau rau pob txha noj qab haus huv, cov leeg ua haujlwm, thiab koj lub paj hlwb ().

23. Apricots cov khoom xyaw nrog xiav cheese

Tsis zoo li hom qhuav thiab cov kaus poom, uas zoo li muaj piam thaj ntau thiab carbs, cov txiv duaj tseem tshiab qis hauv carbs, nrog ib lub txiv (35 grams) uas tsuas muaj 4 grams.

Txhawm rau muab cov khoom ua si apricot, txiav cov txiv ntoo hauv ib nrab thiab tshem tawm cov aub. Sib tov 1/4 khob (34 grams) ntawm xiav cheese crumbles nrog 1 tablespoon (15 ml) ntawm txiv roj roj. Diav qhov sib tov rau hauv nruab nrab ntawm txhua apricot ib nrab. Broil on ib daim ntawv ua noj ua haus rau 1-2 feeb kom txog thaum toasted.

24. Haus ntses salmon dib tom

Salmon yog ib qho zoo heev, uas tsis muaj carb qhov ntawm lub laj kab ntev-omega-3 fatty acids EPA thiab DHA. Cov rog zoo no tau cuam tshuam nrog ntau cov txiaj ntsig, suav nrog kev txo qis mob thiab txhim kho kev mob plawv ().

Rau cov khoom noj txom ncauj thiab cov khoom noj txom ncauj tsawg-carb, kis cov taum mog qab zib ntawm tej tws, tom qab ntawd muab cov nqaij ntawm cov ntses uas muaj tus kab mob tso rau hauv cov hlais thiab saum nrog kua txob tshiab.

25. Seaweed los xij

Cov ntawv ntim khoom noj qhuav yog cov khoom noj txom ncauj, portable, tsawg-carb khoom noj txom ncauj.

Seaweed yog ib qho txiaj ntsig zoo tshaj plaws ntawm kev noj haus ntawm iodine, muaj cov ntxhia txhawb cov thyroid noj qab haus huv. Koj cov thyroid caj pas ua cov tshuaj hormones tseem ceeb xav tau rau cov metabolism, kev loj hlob, thiab kev loj hlob ().

Ib daim seaweed (5 grams) tsuas muaj 1 gram ntawm carbs thiab tuaj yeem txaus siab rau nws tus kheej lossis nrog cov avocado hlais, txho cov qe qe, lossis txiav rau hauv cov zaub xam lav.

26. Caprese zaub xam lav

Caprese zaub xam lav yog zaub mov tsawg-carb Italian ua los ntawm kev ua ke ntawm mozzarella cheese, txiv lws suav, nplooj zaub, thiab txiv roj roj.

Txhawm rau ua cov zaub xas me me, sib tov 1/2 khob (122 grams) ntawm cov txiv lws suav, 1 ooj (28 grams) ntawm cov nqaij ntses mozzarella, thiab 1 tablespoon ntawm tws, tshiab zaub basil nplooj. Pov ua ke nrog 1 tablespoon (15 ml) ntawm ntxiv nkauj xwb tus txiv roj thiab cov pa ntawm cov ntsev hiav txwv.

Txos 1 tablespoon (15 ml) ntawm balsamic vinegar tshaj lub zaub xam lav rau ib qho ntxiv ntxiv ntawm tsw.

27. Sardines ntawm cov kab tawg noob

Sardines yog me me, oily ntses uas tau ntim nrog cov as-ham.

Ib lub poom (92 grams) ntawm sardines muaj xoom carbs thiab 23 grams protein. Cov ntses no tseem yog qhov zoo tshaj plaws ntawm calcium, muab 27% ntawm Kev Siv Txhua Hnub Ua Haujlwm (RDI) rau cov ntxhia no.

Sim ua ntses sib xyaw nrog cov nqaj carb uas yog chia- thiab cov nplaim nplaum tawg kom tawg rau cov khoom txom ncauj tsawg tsawg.

Hauv qab kab

Yog tias koj tab tom noj cov zaub mov muaj carb tsawg, nws yog lub tswv yim zoo kom khaws cov khoom noj txom ncauj zoo rau hauv tes.

Cov khoom noj txom ncauj uas tsis muaj cov carb saum toj no muab cov txiaj ntsig zoo li protein, cov rog, thiab fiber. Ntxiv rau, lawv qab thiab yuav pab koj tshaib plab ntawm cov zaub mov.

Txhua yam ntaub ntawv noj zaub mov zoo rau cov zaub mov noj hauv cov ntawv no yog los ntawm .

Kev Noj Qab Nyob Zoo Noj Cov Lus Qhia Ua Ntej