LCHF.ro

Low Carb High Fat Romania

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You are here: Home / Ce si cum mancam?

Ce si cum mancam?

Cat mai putini carbohidrati

Cu cat consumam mai putini carbohidrati cu atat este mai evident efectul asupra greutatii sau a nivelului zaharului in sange.

Exista mai multe variante LCHF:

  • LCHF strict: maxim 2% din aportul de energie zilnic trebuie sa vina din carbohidrati. Aceasta inseamna intre 5-10 gr carbohidrati pe zi (pentru un consum caloric de 2000 cal).
  • LCHF normal: maxim 5% din energia zilnica sa provina din carbohidrati, adica maxim 25gr pe zi.
  • LCHF liberal: maxim 10% din aportul de energie zilnic sa provina din carbohidrati ceea ce inseamna un consum de 50gr carbohidrati pe zi.

Un om care respecta recomandarile organismelor si institutiilor alimentare internationale consuma in jur de 150-200 gr carbohidrati pe zi ceea ce reprezinta un aport de 30% in energia zilnica. In Romania se recomanda un aport energetic din carbohidrati de 55%. Ce se intampla asadar daca vom reduce acest 55% la sub 10%? Ne vom revolutiona sanatatea!

oua ochiuri in ardei gras cu prosciutto

Incepeti ziua cu un mic dejun LCHF!

Exista multe variante de mic dejun gustos de ales cand urmam o alimentatie LCHF. Evitati painea, cerealele si terciul si alegeti oualele, lactatele integrale, paine LCHF facuta in casa si musli cu seminte si alune.
Un mic dejun LCHF poate consta in mult mai mult decat oua cu bacon. Voi insiva alegeti cat de strict doriti sa fiti cu carbohidratii, in functie de scopul urmarit (scadere in greutate, tinerea sub control a glicemiei, stare generala de bine etc).

Aici puteti vedea variante de mic dejun LCHF. (click!)

Puteti alege un iaurt gras cu un pumn mic de fructe de padure, nuci si alune prajite, avocado, smoothie-uri cu lapte de cocos, oua fierte cu maioneza, paine crocanta LCHF cu seminte, unt de migdale, felii de cascaval, clatite LCHF, somon afumat, felii de ardei gras sau castravete etc.
De baut putem alege intre cafea, ceai si apa. Evitati sucurile de fructe deoarece contin fructoza.

diverse surse de proteine animale

Pranzul si/sau cina reprezinta mesele principale ale zilei si trebuie sa fie mai consistente. Regula este simpla: mancati pana va saturati, insa opriti-va inainte sa va simtiti prea satul! Un avantaj al alimentatiei LCHF este ca te vei simti satul mancand mai putin cantitativ, comparativ cu o masa bogata in carbohidrati, satietatea fiind data de grasimi si proteine.

Aici puteti vedea mai multe tipuri de feluri principale (click!).

Alegeti un tip de proteina (carne, peste, pui etc.), adaugati legume/salate si o sursa de grasimi (un sos gras pe baza de smantana sau maioneza, rondele de unt etc.) Puteti sa serviti un aperitiv sau puteti trece direct la felul principal. Aperitivele LCHF sunt satioase in sine asa ca de foarte multe ori veti simti ca nu mai este nevoie sa mancati si restul.
Mai mult, deoarece grasimile reprezinta principala sursa de energie, veti fi satul un timp mai indelungat astfel incat nu veti mai simti nevoia sa luati gustari intre mese.

diverse produse lactate

Toate retetele de pe site le gasiti in categoria Retete din meniul principal.

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Bine ati venit pe Lchf.ro! Acesta este un site informativ de sanatate si nutritie care se focuseaza pe alimentatia LCHF (Low Carb High Fat) in general si pe retete LCHF in special.

"Lasa hrana sa-ti fie medicament, si medicamentul hrana"
Hipocrate

Ce este LCHF?

Categorii

  • Aperitive/Gustari
  • Bucatarie asiatica
  • Carne de miel/oaie
  • Carne de pasare
  • Carne de porc
  • Carne de vita
  • Ce este LCHF?
  • Deserturi
  • Diverse
  • LCHF
  • Mic dejun
  • Peste si fructe de mare
  • Retete diverse
  • Salate
  • Sanatate
  • Slabit
  • Sosuri/dressing
  • Supe
  • Tarte/pizza
  • Vegetarian

Tags

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lchf.ro

lchf.ro
If you ”need” or crave to drink some sort of a If you ”need” or crave to drink some sort of alkohol during these hot summer months, do yourself a favour and take a glas of rose wine! 0,5-2 grams of carbs per glass! .
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When you cannot find warm smoked #salmon in the st When you cannot find warm smoked #salmon in the stores in #Romania and decide to #smoke your own! .
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The #cauliflower is one of the most used and loved The #cauliflower is one of the most used and loved #veggies in the #lowcarb kitchen. You can mash it, you can stomp it, you can make rice out of it, you can eat it raw, you can roast it, you can pickle it... lots of possibilities! .
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Soon comes spring and with that a bunch of #fresh Soon comes spring and with that a bunch of #fresh in season #greens! .
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How about a dill #mayonnaise sauce to go with pret How about a dill #mayonnaise sauce to go with pretty much any #fish? Creamy, fresh and just awesome! 4 ingredients only: #mayo #dill #lemonjuice and #salt. My fish coming soon! .
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A #capresesalad with #greenolives please!! And tas A #capresesalad with #greenolives please!! And tasty #cretan #oliveoil !! .
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#Chicken thighs in the oven might just be one of t #Chicken thighs in the oven might just be one of the easiest #recipes out there. Just toss them in a pan with your choice of herbs and #spices and then into the oven! .
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Homemade #salsa with 🍅, red onions, lime and lo Homemade #salsa with 🍅, red onions, lime and loads of #fresh cilantro .
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Romanian traditional dish #sausages with #sauerkra Romanian traditional dish #sausages with #sauerkraut is a vert tasteful and very #lchf friendly type of food. .
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#lowcarb #bolognese is incredible! #keto soybean p #lowcarb #bolognese is incredible! #keto soybean pasta is not something you should eat on a regular basis, but it is an ok lowcarb substitute for pasta. Toss in some grated #parmeggiano and fresh basil leaves (they are not only in the photo for the looks, they taste great!) and you’re ready to go! .
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One of the most appreciated #lowcarbsnacks out the One of the most appreciated #lowcarbsnacks out there, but be aware of the rather high amount of carbs, for a low-carb treat! 12 grams per 100 grams of #blueberries (net carbs aka fibers are not counted). Don’t overtreat yourself! .
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