فرمول كلى بدين شرح مى باشد:
نصف بشقاب بايد شامل يك يا چند مورد از سبزيجات غير نشاسته اى و رنگى ترجيحا سبز رنگ بصورت خام يا بخارپز در ليست زير باشد :
اسفناج
هويج
كاهو
سبزى
كلم
لوبيا سبز
بروكلى
گل كلم
گوجه فرنگى
خيار
لبو يا چغندر
فلفل دلمه اى
كلم بروكسل
كدو
مارچوبه
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.
يك چهارم بشقاب شما بايد شامل كربوهيدرات و سبزيجات نشاسته اى در ليست زير باشد :
نان سبوس دار گندم يا جو يا چند غله يا چاودار
برنج قهوه اى
پاستا يا ماكارونى قهوه اى
جو دو سر
كينوا
كوسكوس
سيب زمينى شيرين
كدو حلوايى
نخود فرنگى
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يك چهارم بعدى بشقاب شما بايد شامل يكى از پروتئين هاى ليست زير باشد كه بصورت پخته يا گريل تهيه شده باشد :
پروتئين براى گياهخواران :
تخم مرغ و سفيده تخم مرغ
برگر گياهى خونگى
پنير توفو
انواع حبوبات مثل لوبيا و عدس
ماست
انواع آجيل
پنير كم چرب
.
.
پروتئين براى غير گياهخواران :
مرغ
ماهى ( بخصوص سالمون)
بوقلمون
ميگو و ساير غذاهاى دريايى
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How to have Healthy low carb dish ?!
Fill ½ your plate with vegetables (think dark greens), ¼ protein, and ¼ starch. .
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