14 Mea ʻAi wikiwiki i hiki iā ʻoe ke ʻai ma ka papaʻaʻa momona

Anter

• 1. Mālama i loko o ka ipu
• 2. KFC moa moa
• 3. Kope a kī paha me ka kirimalu a hapa-a-hapa paha
• 4. ʻO ka salakeke Chipotle a i ʻole ke pola
• 5. Burger i wahī ʻia me ka letusce
• 6. ʻO ka ipu ʻaina kakahiaka Panera Bread
• 7. Eheu Buffalo
• 8. Bacon a i ʻole sausage a me nā hua
• 9. ʻO ka sandwich a Arby me ka ʻole o ka bun a me ka berena
• 10. Salakeke Antipasto
• 11. Mālua moa moa i kālua ʻia i lalo
• 12. pola Burrito
• 13. ʻO ka palaoa ʻaina kakahiaka a McDonald me ka berena ʻole
• 14. ʻO kā Salby haleʻai salakeke salakeke
• Ke laina lalo

ʻO ke kūpaʻa ʻana i ka papaʻai momona haʻahaʻa ke paʻakikī ka paina ʻana i waho, ʻo ia hoʻi ma nā hale ʻai wikiwiki.

ʻO ia ma muli o ka hoʻokumu pinepine ʻana o kēia mau meaʻai i ka berena, tortillas, a me nā mea ʻē aʻe-kiʻekiʻe.

Eia nō naʻe, ʻo ka hapa nui o nā hale ʻai wikiwiki e hāʻawi i kekahi mau koho low-carb maikaʻi, a hiki ke hoʻololi maʻalahi ʻia nā mea he nui i kūpono i kou ʻano nohona.

Eia he 14 mau meaʻai wikiwiki hiki iā ʻoe ke ʻai ma ka papaʻai low-carb.

1. Mālama i loko o ka ipu

ʻOi loa nā sandwic submarine i nā kālaka. Loaʻa ma kahi liʻiliʻi ma lalo o 50 mau kaleka o nā kalakea, ka hapanui o lākou e hele mai mai ka bun.

Ke kauoha nei i kāu ʻāpana "i ka paila" (i loko o kahi pola a i ʻole ipu), ma kahi o ka pōpō, hiki ke mālama iā ʻoe ma mua o 40 mau kaleka.

Helu ʻia ka carb no nā koho sub-in-a-tub e like me kēia:

• ʻO Turkey ka umauma a me provolone: 8 mau kolamu o nā carbs, ʻo 1 o lākou ka puluniu
• ʻO ka hui kiʻekiʻe ʻo Club: 11 mau kolamu o nā carbs, 2 o lākou he fiber
• Saladi moa: 9 mau kolamu o nā carbs, 3 o lākou he fiber
• Kaleponi Kaleponi: 9 mau kolamu o nā carbs, 4 o lākou he fiber

ʻOiai ʻo ka huaʻōlelo ʻo “sub in a tub” i hoʻomaka ʻia ma Jersey Mike's, hiki iā ʻoe ke hoʻonohonoho i kāu pāʻina i kēia ala mai nā hale kūʻai sandwich sub, e like me Subway.

E noi wale e hoʻomākaukau e like me ka saladi me ka ʻaila ʻoliva a me ka vīnega no ka lole.

OLELO HOOLAHA I hoʻoliʻiliʻi carbs ʻoiai e mālama ana i ke kiʻekiʻe o ka protein, e kauoha i kāu sanwika punahele punahele "i loko o ka ipu" a i ʻole he saladi.

2. KFC moa moa

ʻAʻole koho ka moa moa i kahi koho olakino. No ka poʻe hoʻomaka, lawe ka moa i ka nui o ka aila i ka wā o ka palai.

ʻO ka hoʻomehana ʻana i nā aila mea kanu i nā mahana wela e hoʻopuka i nā mea hoʻopōʻino e hoʻonui ai i kāu makaʻi o ka maʻi puʻuwai, maʻi ʻaʻai, a me nā pilikia olakino ʻē aʻe (1, 2).

Hoʻohui ʻia, loaʻa i ka moa palai ma kahi o 8-11 mau ʻakika o nā carbs ma kēlā me kēia ʻāpana waena.

ʻO kahi moa moa i koho ʻia he koho ʻoi aku ka maikaʻi a loaʻa ma nā franchise he nui ʻo Kentucky Fried Chicken (KFC). ʻO kēlā me kēia ʻāpana o ka moa KFC kālua ʻia ma lalo o 1 gram o nā kālaki.

No nā kīʻaha ʻaoʻao, loaʻa i nā pīni ʻōmaʻomaʻo he 2 mau ʻōpelu o ka digestible no kēlā me kēia lawelawe ʻana a ʻo ia ka koho ʻoi loa. ʻO Coleslaw ka mea aʻe, ma 10 mau kolamu o nā carbs digestible.

Kaomi ma aneʻi no ka ʻike pono piha no ka moa āpau a me nā ʻaoʻao i loaʻa ma KFC.

OLELO HOOLAHA Koho i nā ʻāpana he 3 o ka moa moa me ka ʻaoʻao o nā pīni ʻōmaʻomaʻo no ka ʻai kaulike i loaʻa ma lalo o 10 mau kaleka.

3. Kope a kī paha me ka kirimalu a hapa-a-hapa paha

ʻO ka kope a me ke kī he mau inu inu wai ʻole ʻole ia.

ʻOi aku lākou i ka caffeine, kahi e hāʻawi ai i kekahi mau pono keu.

Hiki i ka cafe ke hoʻomaikaʻi i kou ʻano, ka nui metabolic, a me ka hana noʻonoʻo a me ke kino (3, 4, 5,).

Inā makemake ʻoe i ka waiū i kāu kīʻaha joe, hāʻawi pinepine nā hale kope a me nā hale ʻai wikiwiki i ka hapalua a me ka hapalua. Loaʻa i kahi pahu lawelawe hoʻokahi ma kahi o 0.5 mau kaleka.

ʻO ka waiū kalamaha kaumaha ka ʻaneʻane car-free a loaʻa i kekahi manawa. Eia nō naʻe, aia ma loko o 50 mau calorie no ka punetune (15 ml), ke hoʻohālikelike ʻia me 20 mau calorie no ka hapalua a me ka hapalua.

Hāʻawi kekahi mau hale kofe i ka waiū soy a i ʻole almond. Hāʻawi nā mana unsweetened o kēia mau mea pani waiū i nā carbs liʻiliʻi no 2-tablespoon (30 ml) lawelawe.

OLELO HOOLAHA Inā makemake ʻoe e inu kope me ka waiū a i ʻole ka waiū, e noi i ka hapalua a me ka hapalua, ka holika kaumaha, a i ʻole ka waiū ʻono a me ka wai ʻalemone.

4. ʻO ka salakeke Chipotle a i ʻole ke pola

ʻO Chipotle kahi hale ʻaina ʻai wikiwiki ʻo Mekiko i lilo i mea makemake nui ʻia.

Manaʻo ka poʻe he mea olakino ia ma mua o nā kaulahao ʻē aʻe, no ka mea hoʻohana ia i nā mea pono kiʻekiʻe a koʻikoʻi i ka pono o nā holoholona a me nā hana mahiʻai hoʻomau.

Māmā hoʻi ʻo Chipotle i ka hana ʻana i nā mea ʻaina momona.

ʻO kahi salakeke me ka ʻiʻo a moa paha, nā mea kanu i hoʻomoʻa ʻia, a me ka guacamole i loaʻa he 14 mau huna o nā kālika holoʻokoʻa, he 8 o lākou he fiber.

Hāʻawi pū kēia pāʻina i kahi 30 mau mika o ka protein kiʻekiʻe.

Hiki i kahi protein kiʻekiʻe a me ka lawe ʻana o ka fiber ke hoʻonui i kāu hana ʻana o nā pūhūmona peptide YY (PYY) a me cholecystokinin (CCK), e haʻi i kou lolo ua piha ʻoe a kōkua i ka pale ʻana i ka ʻai nui (7,).

ʻOiai loaʻa ka vinaigrette, nā lawelawe manawaleʻa o guacamole a me salsa e hana ai i ka ʻaʻa salakea i mea ʻole.

Hoʻohui ʻia, loaʻa iā Chipotle kahi helu helu kōkua kōkua pūnaewele e hiki ai iā ʻoe ke ʻike i ka ʻike momona o kāu pāʻina.

OLELO HOOLAHA Koho i kahi salakeke me ka ʻiʻo, nā lau, salsa, a me guacamole no kahi pāʻina hōʻoluʻolu me 6 gram o nā carbs digestible.

5. Burger i wahī ʻia me ka letusce

ʻO kahi burger bunless i wahī ʻia i ka lettuce kahi meaʻai haʻahaʻa-kalapona, meaʻai wikiwiki. He kiʻekiʻe ia i loko o ka protein, pono ʻole i ka carb, a loaʻa i nā hale burger meaʻai wikiwiki.

Hiki iā ʻoe ke hoʻomaʻamaʻa hou i kāu burger ma ka hoʻohui ʻana i nā top-carb low-carb a i ʻole nā ​​hoʻohui, kaukaʻi ʻia i ka loaʻa a me nā makemake pilikino:

• Keiki: ʻOi aku ma mua o 1 gram o carbs i kēlā me kēia ʻāpana
• Bacon: ʻOi aku ma mua o 1 gram o carbs i kēlā me kēia ʻāpana
• Mustard: ʻOi aku ma mua o 1 gram o nā carbs ma ka punetune
• Mayo: ʻOi aku ma mua o 1 gram o nā carbs ma ka punetune
• Onions: 1 gram o nā kāpena digestible no ka pā
• ʻO Tomato: ʻOi aku ma mua o 1 gram o nā carbs digestible no ka pā
• Guacamole: 3 mau ʻōmole o nā carb digestible no 1/4 cup (60 gram)

OLELO HOOLAHA Hoʻopili i kāu burger bunless me nā condiment a me nā kīʻaha keu e hoʻohui i ka ʻono me ka hoʻēmi ʻana i ka lawe ʻana o ka waiū.

6. ʻO ka ipu ʻaina kakahiaka Panera Bread

ʻO Panera Bread kahi hale ʻaina kafe e hōʻike ana i ka sanwiches, nā pā, nā ʻai, nā sāleta, a me nā kope.

ʻO ka hapa nui o nā mea ʻaina kakahiaka i nā carbs. Eia nō naʻe, hana maikaʻi nā koho ʻelua mai kā lākou papa kuhikuhi no ka ʻaina kakahiaka low-carb.

ʻO ka Power Breakfast Egg Bowl me Steak nā hiʻohiʻona steak, nā ʻōmato, ka avocado, a me nā hua manu ʻelua. Hāʻawi ia i 5 mau koleka a me 20 mau mika o ka protein.

ʻO ka Power Breakfast Egg White Bowl me Turkey kahi i loko o ka hua keʻokeʻo, ka milo, nā bele a me ka basil no 7 mau koleka a me nā 25 mau protein o ka protein.

Hoʻomaka ka lā me kahi ʻaina kakahiaka nui-protein e hāpai i nā manaʻo o ka piha a hoʻemi i ka makemake ma o ka hōʻemi ʻana i nā pae o ka wī wī ghrelin (,).

OLELO HOOLAHA Koho i kahi ʻaina kakahiaka i hoʻokumu ʻia me ka huaʻai me nā meaʻai a me nā mea kanu ma Panera Bread e hoʻohaʻahaʻa ai i ka loaʻa ʻana o ka waiū a kāohi i ka pae pōloli.

7. Eheu Buffalo

ʻOno a leʻaleʻa nā ʻēheu Buffalo e ʻai.

Hiki iā lākou ke koho haʻahaʻa-paona ma nā wahi pizza a me nā kaola haʻuki, kaukaʻi ʻia pehea lākou e hoʻomākaukau ai.

ʻO ka maʻamau, uhi ʻia nā ʻehehe buffalo i loko o kahi ʻalani ʻulaʻula i hana ʻia mai ka vīnega a me nā ʻulaʻula wela.

ʻO kahi kauoha o kēia mau ʻēheu buffalo he 0-3 mau kalima o nā kalakeke i kēlā me kēia lawelawe.

I ka hoʻohālikelike ʻana, hiki i nā sausa ʻē aʻe ke hoʻohui i kahi heluna nui o nā kālaka, keu hoʻi nā ʻano momona, e like me ka barbecue, teriyaki, a me nā mea i hana ʻia mai ka meli.

I kekahi manawa ʻai ʻia nā ʻeheu a i ʻole palu ʻia a palai ʻia, kahi mea maʻamau no nā ʻēheu ʻaʻohewi. No laila, e nīnau pono pehea i hana ai nā ʻeheu a kauoha iā ʻoe me ka paʻi ʻole a me ka ʻāpana.

Hāʻawi pinepine ʻia nā ʻehehe Buffalo me nā kāloti, nā keleka, a me nā ʻaihue holoholona.

ʻOiai ʻoi aku ko lākou kiʻekiʻe i ka carbs ma mua o nā mea kanu ʻē aʻe, maikaʻi nā kāloti ke ʻai i ka nui. Loaʻa i kahi hapalua kīʻaha (60 gram) o nā kāloti kāloti ma kahi o 5 gram o nā ʻūlū ʻupena.

OLELO HOOLAHA Koho i nā ʻehehe Buffalo ʻole me ka berena kuʻuna, celery, a me kekahi mau kāloti kāloti e hana i kahi pāʻina me lalo o 10 mau ʻeka o ka ʻupena ʻupena.

8. Bacon a i ʻole sausage a me nā hua

I kekahi manawa ʻo ke koho kakahiaka nui maʻalahi ka mea ʻono loa, e like me ka bacon a i ʻole sausage a me nā hua.

Loaʻa kēia hui kuʻina kakahiaka kakahiaka nui i nā hale ʻaina ʻai wikiwiki a loaʻa ka hapa iki o nā kalaka.

He aha hou aʻe, hiki i nā hua ke kōkua iā ʻoe e piha a māʻona no nā hola (,).

I hoʻokahi aʻo ʻana i nā wahine ʻōpio keu kaupaona, ʻo ka ʻai ʻana i ka sausage a me nā hua no ka ʻaina kakahiaka ua kōkua i ka hōʻemi ʻana i ka makemake.

Ua hoʻohaʻahaʻa nō hoʻi i ke kō kō a me ka insulin ʻoiai e hoʻēmi ana i ka lawe ʻana o ka kalori i ka ʻaina awakea, hoʻohālikelike ʻia i kahi protein haʻahaʻa, ʻoi aʻe ka ʻaina kakahiaka (-bob).

Eia nō naʻe, hoʻoponopono ʻia ka bacon a me nā sausages i nā huahana ʻai, i hoʻopili ʻia i ka hoʻonui ʻia o ka maʻi puʻuwai a me ka maʻi ʻaʻa (,).

No kēia kumu, aʻoaʻo ka hapa nui o nā ʻoihana olakino i ke kū kiʻekiʻe o kēia mau meaʻai.

OLELO HOOLAHA Hāʻawi ka bacon a i ʻole sausage me nā hua i nā carbs he nui, hōʻemi i ka pōloli, a kōkua iā ʻoe e piha i nā hola. Eia nō naʻe, e kaohi i kāu lawe ʻana i nā ʻiʻo i hana ʻia, no ka mea, pili lākou i ka hoʻonui ʻana o ka maʻi puʻuwai a me ka maʻi ʻaʻai.

9. ʻO ka sandwich a Arby me ka ʻole o ka bun a me ka berena

ʻO Arby kekahi o nā kaula sanwī ʻai wikiwiki ʻoi loa ma ʻAmelika Hui Pū ʻIa.

ʻOiai ʻo Roast Beef Classic kāna mea kumu a me nā mea i makemake nui ʻia, he nui nā koho ʻē aʻe a Arby, e like me ka brisket, steak, ham, moa, a me ka turkey.

Hiki ke kauoha ʻia kekahi o kēia mau mea me ka ʻole o ka berena no kahi mea momona momona momona, ʻoi loa ka protein.

Hāʻawi ka pūnaewele pūnaewele i kahi calculator meaʻai, no laila hiki iā ʻoe ke hoʻopilikino i kāu kauoha e mālama i nā kaʻa i loko o kāu pae i hoʻopaʻa ʻia.

ʻO kahi laʻana, hiki iā ʻoe ke koho iā Smokehouse Brisket me ka waiū Gouda, ʻono, a me kahi saladi ʻaoʻao no 5 mau kolamu o nā carbs digestible a me 32 gram o ka protein.

OLELO HOOLAHA E hoʻohana i ka calculator meaʻai a Arby e kūkulu i kahi pānaina protein kiʻekiʻe ma waena o kāu pae pahuhopu pahuhopu.

10. Salakeke Antipasto

ʻO nā hale ʻaina ʻInikia ʻoi loa ka mea i ʻike ʻia no nā mea momona kiʻekiʻe e like me ka pizza, pasta, a me nā subs.

Hāʻawi ʻo Antipasto saladi i kahi ʻono ʻono, hoʻoliʻiliʻi liʻiliʻi.

Hāʻawi maʻamau ʻia kēia salakeke ma ke ʻano he mea hoʻopuka, ʻo ia hoʻi nā ʻiʻo like ʻole, ka tī, nā ʻoliva, a me nā mea kanu i kāwili ʻia me ka lole ʻaila-aila. Eia nō naʻe, hiki ke kauoha ʻia i kahi ʻāpana nui aʻe ma ke ʻano he entrée.

ʻO kahi lawelawe entrée-nui o ka salakeke antipasto waiwai i ka protein a loaʻa ka liʻiliʻi ma mua o 10 gram o carbs digestible.

OLELO HOOLAHA Koho i ka salakeke antipasto no ka hoʻopihapiha, pāʻina momona momona i ka hale ʻaina ʻai wikiwiki ʻo Italia.

11. Mālua moa moa i kālua ʻia i lalo

ʻO Subway ka hale kūʻai sanwī ʻai i makemake nui ʻia ma ka honua holoʻokoʻa.

I nā makahiki i hala iho nei, ke hāʻawi nei ke kaulahao i nā salakeke ʻoki ʻia i hiki ke hoʻonohonoho ʻia me nā protein a me nā mea kanu āu i koho ai.

ʻO kekahi o nā koho hōʻoluʻolu a momona hoʻi ʻo ka Saladi Mīkini Pālua me ka ʻApokila. Loaʻa iā ia he 10 mau kolamu o ka nui o nā carbs, 4 o ia mau mea he fiber, a me ka nui o 36 mau mika o ka protein.

Loaʻa ka Avocados i ka momona momona momona a me ka fibre-heart. ʻO ka ʻai ʻana iā lākou i ka ʻaina awakea hiki ke alakaʻi i ka lawe ʻana o ka calorie haʻahaʻa i kāu pāʻina aʻe (,).

Hiki ke loaʻa kahi papa inoa o nā saladi Subway, me ka ʻike piha o ka meaʻai.

OLELO HOOLAHA Kauoha i kahi salakeke me ka ʻai lua, nā mea kanu, a me nā avocados no kahi papa ʻaina ʻoluʻolu a māʻona hoʻi.

12. pola Burrito

Manaʻo ka poʻe he nui i nā burritos ma ke ʻano he meaʻai punahele.

Loaʻa iā lākou kaʻiʻo, nā lau, ka laiki, a me nā pīni i wahī ʻia i loko o kahi tortilla palaoa nui. ʻO kēia nā hopena i kahi pāʻina hiki ke ʻūlū maʻalahi ma mua o 100 mau ʻōmole.

Eia nō naʻe, ʻaneʻane ʻo kēlā me kēia hale ʻaina Mekiko e ʻae iā ʻoe e haʻalele i ka tortilla a me nā mea ʻē aʻe-kiʻekiʻe.

ʻIke ʻia kēia ma ke ʻano he pola burrito a i ʻole "bare" burrito.

ʻO kahi kīʻaha burrito i hana ʻia me ka ʻiʻo, nā ʻaka i hoʻomoʻa ʻia, nā pepa bele, a me ka salsa kahi ʻai ʻono a ʻoluʻolu hoʻi e hāʻawi ai ma lalo o 10 mau kolamu o nā carbs digestible.

OLELO HOOLAHA Koho i kahi pola burrito a i ʻole "hānau" burrito no ka ʻono nui o kahi burrito kuʻuna me nā kākini liʻiliʻi loa.

13. ʻO ka palaoa ʻaina kakahiaka a McDonald me ka berena ʻole

ʻO ka McDonald's ka laikini meaʻai wikiwiki loa i makemake nui ʻia ma ka honua, ʻoi aku ma mua o 36,000 hale ʻaina ma ka honua holoʻokoʻa e like me ka 2018.

ʻOiai ʻike nui ʻia ia no nā burger e like me Big Mac a me Quarter Pounder, kāna Egg McMuffin a me Sausage McMuffin pāʻina kakahiaka nui pū kekahi.

ʻO kēia mau entrées ʻaina kakahiaka kahi muffin ʻEnelani me hoʻokahi hua manu, kahi ʻāpana o ka waiū ʻAmelika, a me ka ham a i ʻole sausage.

Loaʻa i kēlā me kēia sanwī he 29 mau kālake. Eia nō naʻe, ke kēnā ʻana i kekahi o kēia mau mea me ka ʻole o ka muffin e hoʻoliʻiliʻi i ka ʻona carb i 2 gram a ʻoi aku paha.

He manaʻo maikaʻi pū kekahi e kauoha aku i nā sanwic low-carb 2, no ka mea e hāʻawi wale ana kēlā me kēia i kahi 12 gram o ka protein.

OLELO HOOLAHA Ma McDonald's, e kauoha i 2 Egg a i ʻole Sausage McMuffins me ka ʻole o ka berena no kahi pāʻina hoʻoluʻolu me 4 gram a ʻoi aku paha o nā carbs a me 24 mau hunaola o ka protein.

14. ʻO kā Salby haleʻai salakeke salakeke

E like me ka mea i ʻōlelo ʻia ma luna, ʻo ke kauoha ʻana i ka sanwī-emi ʻo kā Arby sandwich kahi koho low-carb maikaʻi loa.

Hoʻohui ʻia, hāʻawi ʻo Arby i kahi Salad Turkey Farmhouse Salad e hōʻike ana i ka pua kālua, ka puaʻa, ka tī, nā greens hui, a me nā ʻōmato.

Loaʻa iā ia he 8 mau koleka wale nō, 2 o lākou he fiber, me 22 mau mika o ka protein.

E nānā pono ʻaʻole e huikau ia me ka Crispy Chicken Farmhouse Salad, kahi e hoʻopili ai me ka moa i ʻai ʻia a palai ʻia. Hoʻopili ʻia he 26 mau kolamu o ka nui o nā carbs.

OLELO HOOLAHA Koho i kā Arby's Roast Turkey Farmhouse Salad no kahi hui kupaianaha o nā mea ʻono a me nā ʻano me 6 gram o nā carbs digestible.

Ke laina lalo

ʻOiai inā ʻoe e ʻike wale i nā mea momona kiʻekiʻe ma ka papa kuhikuhi, hiki ke hana ʻia kahi papa ʻaina momona momona ma nā hale ʻaina ʻai wikiwiki me ka hoʻololi ʻana i nā mea maʻalahi.

ʻOiai ʻo ka meaʻai wikiwiki ʻaʻole ia he olakino e like me ka meaʻai hiki iā ʻoe ke hoʻomākaukau ma ka home, maikaʻi e ʻike i ka mea e kauoha ai inā ʻo kāu koho wale nō ia.