Ukudla okulula kwe-Keto okumnandi futhi okunempilo

-Delile

• 1. Ama-frittata amancane
• 2. Ama-caprese salad skewers
• 3. Ukulunywa isaladi likaKesari
• 4. I-Cajun style shrimp kanye ne-bell pepper kebabs
• 5. Izinduku zemifino enebhotela
• 6. Izikebhe zesaladi zesaladi
• 7. Imiqulu ye-Keto sushi
• 8. I-Collard sandwich eluhlaza isonga
• 9. Isaladi leqanda le-avocado
• 10. Izinduku ze-Veggie ezine-guacamole
• 11. Umhluzi wamathambo
• 12. Ama-Keto smoothies
• 13. Amantongomane axubekile
• 14. Imifino ebilile
• 15. Iminqumo
• 16. Amabhomu amanoni
• 17. Inyathi ukholifulawa uyaluma
• 18. Abaqaphi befilakisi noshizi
• 19. I-yogurt kakhukhunathi
• 20. Amakhowe agxishiwe
• 21. Izilayida zemidlalo yenyama
• Okubalulekile

Ukudla okuningi kokudla okulula kunama-carbs amaningi kakhulu ukulingana kalula nohlelo lokudla lwe-keto. Lokhu kungakhungathekisa ikakhulukazi lapho uzama ukugwema leyo ndlala ephakathi kokudla.

Uma uzithole ukule nkinga yokudla okunempilo, ungakhathazeki.

Kunezinketho eziningi zokudla okune-carb ephansi ezinempilo ngendlela emnandi ngayo.

Lo mbhalo uchaza ukudla okulula okungama-keto okungama-21 okuzofakwa ohlelweni lwakho lokudla olulandelayo.

1. Ama-frittata amancane

Ama-mini frittatas, noma ama-muffin amaqanda, ayisidlwana esihle se-keto-friendly okulula ukusilungiselela futhi esenziwe ngokwezifiso ngokugcwele.

Konke okudingayo ukuze uqale:

• amaqanda ayishumi nambili
• ipani elijwayelekile le-12-cup muffin pan
• indishi yokuxuba
• kuhhavini

Ukuqala, shaya amaqanda endishini bese uyifaka ngosawoti omncane nopelepele.

Sabalalisa ingxube yeqanda ngokulinganayo phakathi kwenkomishi ngayinye ye-muffin bese ufaka izithako zakho ozithandayo ze-carb efana:

• isipinashi
• amakhowe
• utamatisi
• ushizi

Bhaka ku-350 ° F (180 ° C) cishe imizuzu eyi-15-20, noma kuze kusethwe.

Imininingwane yokudla okunomsoco iyahlukahluka kuye ngokuthi yini oyengeza kuresiphi yakho. I-frittata eyodwa (ama-gram ayi-170) ingahlinzeka ngama-calories angama-320, amagremu ayi-14 wamaprotheni, nama-gramu angama-21 amafutha ().

Zigcine esiqandisini ukuze ubambe kalula umbhangqwana lapho uphuma, noma ubhake amaqoqwana ambalwa bese uwafriza ngokuhamba kwesikhathi.

2. Ama-caprese salad skewers

Isaladi leCaprese liyintandokazi yakudala yase-Italy. Uma uhlanganisa izithako kuma-skewers, iphenduka ibe yisidlwana esihle.

Ukulungiselela kulula njengokushintshanisa izingcezu zoshizi omusha we-mozzarella, amaqabunga e-basil, notamatisi we-cherry kuma-skewers. Yidle ithafa noma uhlanganise uviniga omncane webhalsamu namafutha omnqumo wokudipha.

I-3.5-ounce ekhonza (amagremu ayi-100) wesaladi yeCaprese ingahlinzeka ngama-calories angama-139, amagremu ayi-7 wamaprotheni, nama-gramu ayi-11 wamafutha - kungafaki isiphuzi sokudipha ().

3. Ukulunywa isaladi likaKesari

Uma ungumlandeli wesaladi likaKesari, uzothanda lokhu kulunywa kwesaladi elincane le-Caesar. Ungasebenzisa i-lettuce yamaRoma uma ufuna ukuyigcina ingeyakudala, kepha uhlobo lwe-heartier oluhlaza njenge-kale luphakama kangcono uma ungahleleli ukuludla khona manjalo.

Yenza izinkomishi ngazinye ukubamba isaladi ngokushisa izingxenye ezilinganayo zesipuni zeshizi eligayiwe leParmesan epanini lokubhaka elenziwe ngesikhumba. Bhaka kuze kube yilapho ushizi uncibilikile futhi uqala ukuba nsundu.

Vumela izingxenye zikashizi ezincibilikile zipholile kancane ngaphambi kokubeka ngakunye ohlangothini olungezansi lwepani le-muffin elincane, ucindezele kancane ushizi esimweni sezinkomishi ze-muffin. Zivumele zipholile ngokuphelele, futhi zizophenduka izinkomishi ezincane, ezidliwayo, ezi-crispy.

Phonsa imifino ngokugqoka kwakho okuthandayo kanye nesabelo enkomishini ngayinye yeParmesan. Esikhundleni se-croutons, phezulu ngezinhlamvu zethanga ezigazingiwe noma ama-pistachios wokuthola okwengeziwe. Ukuze uthole amaprotheni amaningi, engeza inkukhu eqoshiwe noma isalmon ebhemayo.

4. I-Cajun style shrimp kanye ne-bell pepper kebabs

Imfucumfucu iwumthombo omuhle wamafutha we-omega-3 anempilo yenhliziyo. Futhi aphansi nge-mercury kunezinye izinhlobo zokudla kwasolwandle, okwenza kube yindlela elula yokudla okulula (keto-friendly).

Okokuqala, sebenzisa umugqa owomile we-Cajun on the shrimp. Beka imfanzi enomunyu kuma-skewers, ushintshanisa izingcezu eziwugqinsi zikapelepele omusha wensimbi.

Bhaka noma upheke ama-kebabs kuze kube yilapho imfanzi iphekwe ngokuphelele kanti upelepele uphakathi kokhilimu nethenda. Khonza khona manjalo, noma gcina esiqandisini uze ulungele ukudla.

5. Izinduku zemifino enebhotela

Ukubhangqa imifino esanda kuphekwa noma ephekwe kancane nebhotela lakho eliyintandokazi kungenye yezindlela ezilula zokudla okulula ongazenza.

Amantongomane alayishwe ngamafutha enempilo enhliziyo. Ucwaningo luphakamisa ukuthi ukudla amantongomane njalo kungasekela ukuphathwa kukashukela wegazi kanye nokwehlisa isisindo ().

Isipuni esingu-2 (32-gram) sokuphaka ibhotela lamantongomane, ngaphandle kukawoyela ongeziwe, kuvamise ukupakisha cishe amagremu ayi-16 amafutha. Gcoba izaqathe ezingavuthiwe nesilimo esidliwayo esinamagatsha anamanzi ku-bhotela le-alimondi noma zama i-broccoli eshunqiswe kancane noma egosiwe egcwele ibhotela lamantongomane ().

Uma ungenzi ibhotela lakho lamantongomane, qiniseka ukuthi uhlola ilebula lohlobo olithengayo, njengoba ezinye izindlela zokupheka ziqukethe ushukela ongeziwe. Amabhotela amantongomane amahle futhi anempilo adinga kuphela isithako esisodwa - amantongomane.

6. Izikebhe zesaladi zesaladi

I-Salmon akuyona nje kuphela umthombo omuhle wamafutha ne-protein ye-omega-3 kepha futhi ne-vitamin D, isakhi somzimba abantu abaningi abangatholi ngokwanele ().

I-3.5-ounce (100-gram) ekhonza i-salmon ekheniwe inikeza ngaphezulu kwengxenye yenani lansuku zonke (i-DV) le-vitamin D, futhi ingasheshe yenziwe isaladi evumelana nokudla keto ().

Hlanganisa i-salmon ephekiwe nemayonnaise ukuze wenze isaladi elula, e-keto-friendly. Ungenza ngokwezifiso iresiphi ngokungeza amakhambi amasha, izinongo, ugalikhi, noma ulamula.

Khonza isaladi le-salmon elifakwe ezihlangeni ezintsha zesilimo esidliwayo esinamagatsha anamanzi ukuze uthole ukukhushulwa okwengeziwe komsoco nokugcwala okwanelisayo.

7. Imiqulu ye-Keto sushi

Imiqulu ye-Keto sushi ingukudla okulula kakhulu okunothile okunomsoco okuhlangana ndawonye okungenani imizuzu eyi-15. Konke okudingayo yiphakethe lamashidi asolwandle angama-nori kanye neminye imifino eqoshiwe nemifino ongayisebenzisa ukugcwalisa.

Ungasebenzisa inhlanzi eluhlaza, ye-sushi grade, kodwa akudingekile. Inhlanzi ebhemayo noma ayikho nhlobo inhlanzi - kanye nemifino eminingi efana ne-avocado, i-bell pepper, nekhukhamba - izosebenza kahle.

Ukuze uthuthukise okuqukethwe okunamafutha, ungangeza ushizi kakhilimu noma uwunike ngososo wamantongomane obabayo - vele uqiniseke ukuthi awuqukethe okokunandisa okongeziwe.

Ukuhlanganisa i-sushi, vele ubeke i-nori bese unciphisa imiphetho ngamanzi amancane. Beka ukugcwaliswa kwakho kushidi le-nori bese uligoqa ngokuqinile. Sika izingcezu ezilinganayo noma uzidle njengokugoqa.

8. I-Collard sandwich eluhlaza isonga

Imifino yeCollard ilayishwe izakhi zomzimba ezibalulekile, kufaka phakathi:

• umlingiswa
• i-calcium
• amavithamini K, C, no-A

Ngaphezu kwalokho, amaqabunga awo amakhulu, athokozisayo aziboleka kahle ekugoqeni isangweji le-carb eliphansi ().

Ngemuva kokucheba iziqu, beka amakhola ebhodweni lamanzi abilayo imizuzwana engama-20 kuye kwangama-30. Zisuse ebhodweni uzifake ngokushesha esitsheni samanzi eqhwa imizuzwana embalwa. Baphathe ngomile ngethawula elihlanzekile bese uqala ukwenza isangweji lakho lisonge.

Gcwalisa ukugoqa kwakho ngezinto ezifana nalezi:

• amakhambi amasha
• ukwatapheya
• inkukhu isaladi
• isaladi le-tuna
• lisikiwe turkey
• Imifino ethosiwe
• ukhilimu ushizi

9. Isaladi leqanda le-avocado

Ukotapeya ulayishwe nge:

• amafutha enempilo
• ifayibha
• amavithamini
• amaminerali
• izinhlanganisela ezilwa nokuvuvukala

Olunye ucwaningo luye lwaphakamisa nokuthi bangakhuthaza ukuguga okunempilo ().

Ukusebenzisa i-avocado esikhundleni semayonnaise esaladini lendabuko leqanda kuyindlela enhle yokuthuthukisa okuqukethwe okunomsoco kwalesi sidlo esijwayelekile ngenkathi ugcina i-snack keto-iyahambisana.

Hlanganisa amaqanda ambalwa aqoshiwe, abhalwe kanzima, i-avocado ecubuziwe, u-anyanisi obomvu obomvu, kanye nosawoti kanye nopelepele.

Khonza no:

• ulethisi usonga
• izinti zesilimo esidliwayo esinamagatsha anamanzi
• tincetu ezijiyile zekhukhamba nesithombo

10. Izinduku ze-Veggie ezine-guacamole

IGuacamole yenza isidlo esikhulu se-keto, esikhulu, futhi esinempilo, njengoba ukwatapheya kulayishwa amafutha, i-fiber nomthamo omkhulu wezakhamzimba ezibalulekile. Eqinisweni, ukwatapheya uhlinzeka ngama-gramu ayi-15 amafutha kanye no-24% we-DV yefayibha ngekomishi eli-3.5 (100-gram) elisebenza ().

Ukwenza i-guacamole, mane ugcobe ukotapeya ovuthiwe bese uhlangana nejusi likalamula, u-anyanisi obomvu oqoshiwe, nosawoti nopelepele. I-jalapeño entsha yenza ukwengeza okuhle kakhulu, futhi.

Uma ungakulungele ukwenza okwakho, ungathenga i-guacamole eyenziwe ngaphambilini neyenziwe ngandlela-thile. Yize kukuhle ukuzidla nge-guacamole, ungasebenzisa futhi upelepele omnandi, ama-radishes abomvu, isilimo esidliwayo esinamagatsha anamanzi noma i-broccoli ukuze ungene.

11. Umhluzi wamathambo

Uma ufisa okuthile okulula nokufudumala, umhluzi wethambo wenza inketho yokudla okulula okungalindelekile kepha okumnandi kwama-keto dieters.

Ngokungafani nomhluzi wendabuko, ama-bone broths aphekwa isikhathi eside futhi imvamisa aqukethe amaprotheni amaningi. Eminye imihluzi yamathambo elungiselelwe ukuthengisa izishaya isifuba ngama-gramu ayi-10 wamaprotheni ngenkomishi (240 mL) ().

Ama-Both broth awahlinzeki ngamafutha amaningi, kepha ungakhulisa kalula lokhu ngokungeza uwoyela kakhukhunathi, ibhotela, noma i-ghee.

Ungenza umhluzi wakho wethambo phezulu kwesitofu noma nge-cooker ehamba kancane noma nge-pressure cooker. Yenza i-batch enkulu bese uyiqandisa kuma-servings ngamanye okulula ukuwashisa lapho ufisa ukudla okufudumele nokududuzayo.

Uma ukhetha uhlobo lomkhiqizo olulungiselelwe ukuthengisa, qiniseka ukuthi uhlola ilebula lesithako, ngoba ezinye zazo zinobuthi obungezelelwe futhi zine-sodium eningi.

12. Ama-Keto smoothies

Uma ulandela ukudla kwe-keto futhi ucabanga ukuthi ama-smoothies angahle abe kude nemikhawulo ngenxa yokuqukethwe kwawo kwe-carb ephezulu, unenhlanhla.

Ungenza ama-keto-friendly smoothies usebenzisa ukhukhunathi, ukwatapheya, nebhotela le-nut njengesisekelo sokuthuthukisa okuqukethwe okunamafutha futhi unikeze ukuthungwa okukhilimu.

Izithelo ezincane zezithelo ze-carb, ezinjengamajikijolo, i-lime, noma ulamula, zingasetshenziswa ku-keto smoothie, kepha kufanele futhi ufake nemifino eminyene enomsoco njengesipinashi, ikhukhamba, i-kale, noma i-jicama.

Ezinye izengezo ezinambitheka yilezi:

• ukhokho
• isinamoni
• i-vanilla
• ama-powders anephunga elimnandi

Uma ufuna okuthile okumnandi, ungangezela isiphuzo esivunyelwe i-keto njenge-stevia noma isithelo se-monk.

13. Amantongomane axubekile

Amantongomane agcwele amaprotheni, amafutha, i-fiber, kanye nezitshalo ezihlinzeka ngezinzuzo ezahlukahlukene zezempilo. Eqinisweni, olunye ucwaningo luhlobanisa ukudla okuphezulu kwamantongomane okunengozi encishisiwe yesifo senhliziyo nokufa okuhlobene nomdlavuza ().

Inkomishi ye-1/4 kuphela (amagremu angama-28) wamantongomane ahlanganisiwe inikeza cishe u-15 amagremu wamafutha, ama-6 amagremu wamaprotheni, no-2 amagremu we-fiber ().

Ungathenga amantongomane axutshwe ngaphambilini noma wakhe eyakho imixholo usebenzisa izintandokazi zakho. Uma ufuna inketho eyenziwe ngaphambilini, qiniseka ukuthi uhlola ilebula nganoma iziphi izithako ezifakiwe ezingalingani nohlelo lwakho lokudla.

Ama-alimondi, ama-cashews, amantongomane aseBrazil, ama-pistachios, ama-walnuts nama-pecans yizindlela ezinhle zokuxuba umzila wakho we-keto-friendly.

Ezinye izengezo ezinomsoco yilezi:

• imbewu ye-sunflower
• izinhliziyo ze-hemp
• ukhokho nibs
• ukhukhunathi

14. Imifino ebilile

Imifino ebilisiwe njengama-pickle iyindlela enhle yokudla i-keto.

Ucwaningo luphakamisa ukuthi ukudla ukudla okuvutshiwe okuqukethe amabhaktheriya awusizo kungakhuthaza umsebenzi wokugaya ukudla okunempilo futhi kunciphise ubungozi besifo sikashukela nesenhliziyo ().

Imifino ebilisiwe ingathengwa noma yenziwe ekhaya.

Ungabilisa cishe noma yiluphi uhlobo lwemifino, kufaka phakathi:

• iklabishi
• ukhukhamba
• izaqathe
• ukholifulawa
• ama-beet
• obhontshisi abaluhlaza okotshani

Ngamafutha angeziwe, bhanqa isidlo sakho se-veggie esibilisiwe ne-herbed full-fat crème fraiche.

Kubalulekile ukuqaphela ukuthi ukhukhamba onamathiseliwe noma lawo enziwe ngeviniga awahlinzeki ngamaphrobiotic aphilayo. Lokhu kusebenza kokuningi, uma kungenjalo konke, ukhukhamba othengiswayo.

15. Iminqumo

Sekuyisikhathi eside ama-Olive anconywa ngokunikezwa kwawo okucebile kwamafutha enempilo enhliziyo, okuyisizathu esisodwa esenza ukuthi enze isidlo esikhulu se-keto.

Iminqumo nayo iqukethe uvithamini E, i-fiber, nezinye izinhlanganisela zezitshalo ezikhuthaza impilo ezinganciphisa ukuvuvukala futhi zivimbele izifo ezingamahlalakhona ezifana ne-osteoporosis ().

I-3.5-ounce (100-gram) yokuphaka iminqumo inikeza cishe ama-calories ayi-145, amagremu ayi-15 amafutha, no-4 amagremu ama-carbs - cishe konke kuvela ku-fiber ().

Ungazijabulela zicace noma uzifake nge-feta noma i-gorgonzola ushizi ukwengeza amanye amafutha.

16. Amabhomu amanoni

"Ibhomu elinamafutha" yigama abantu ekudleni kwe-keto okuhlanganiswe ukuchaza i-carb ephansi, ukulunywa kwamandla wesitayela se-dessert okwanelisa izinyo lakho elimnandi.

Amabhomu anamafutha avame ukwenziwa kusetshenziswa uwoyela kakhukhunathi, ibhotela le-nut, ukwatapheya, noma ushizi kakhilimu njengesisekelo. Ezinye izithako zengezwa ukudala amaphrofayili okunambitheka okumnandi.

Ushokoledi omnyama nebhotela lamantongomane kuyinhlanganisela ethandwayo, kepha amathuba angenamkhawulo.

Ungathenga lokhu kudla okulula, okuphathekayo noma ukwenze ekhaya.

17. Inyathi ukholifulawa uyaluma

Zama ukujija okunempilo, kwemifino kumaphiko ezinyathi zakudala ngokuswayipha inkukhu ye-fiber ukholifulawa onothile.

Ngaphezu kwe-fiber, ukholifulawa uqukethe uvithamini C namanye ama-antioxidants anganciphisa ukuvuvukala futhi akhulise impilo yakho ().

Ukuze wenze la “maphiko” amnandi, jikijela ukholifulawa oqotshiwe ngesoso yenyathi oyithandayo nebhotela elicibilikile. Yosa kuhhavini imizuzu engama-20-25 noma usebenzise i-air fryer.

Khonza ngezinduku zesanqante nohlangothi lwepulazi noma okokugqoka ushizi oluhlaza okwesibhakabhaka.

18. Abaqaphi befilakisi noshizi

Kuma-dieters amaningi e-keto, ama-crackers ngokuvamile awekho kwimenyu - kodwa akudingeki abe njalo. Imbewu yefilakisi yomhlabathi ilayishwe ngamafayibha namafutha e-omega-3, futhi yenza isisekelo esihle sabaqhekezi abanobungane be-keto ().

Bhanqa ama-cracker noshizi osikiwe, futhi uthole isidlo se-keto esinempilo nesiphundu esidinga ukulungiswa okuncane kakhulu.

Ungenza iziqhumane zefilakisi ngokwakho noma weqe inqubo yokubhaka bese uthenga isikhwama esikhundleni salokho.

19. I-yogurt kakhukhunathi

I-yogurt ingumthombo omuhle wama-probiotic, angaxhasa umsebenzi wokugaya ukudla onempilo ().

I-yogurt kakhukhunathi ibilokhu yenza amagagasi njengendlela ethandwayo engenalo ubisi kwi-yogurt yendabuko, futhi ezinye izinhlobo nazo zilungele ukudla kwe-ketogenic.

20. Amakhowe agxishiwe

Amakhowe aphansi kuma-carbs futhi ahlinzeka ngomsoco obalulekile, kufaka phakathi i-selenium, i-potassium, i-vitamin D, nama-vithamini amaningi we-B ().

Ukuze uthole ukudla okwehla esiphundu keto, zama ukufaka izinkinobho zokufaka amakhowe ngoshizi we-herbed cream noma isoseji lomhlabathi.

Ukujika okuhlukile, vula ama-portobello mushroom caps abe ama-pizza amancane kaMargherita ngokuwafaka ngotamatisi isoso, ushizi we-mozzarella, ne-basil entsha ngaphambi kokubhaka kuze kube yithenda negolide.

21. Izilayida zemidlalo yenyama

Amasangweji endabuko we-meatball aphezulu kuma-carbs ngenxa yebun. Kodwa-ke, ungashintsha ibhan nge-ulethisi ukwenza i-keto meatball slider.

Hlanganisa inyama yakho oyikhonzile namaqanda, ugarlic, amakhambi, noshizi weParmesan, umise ube ngamabhola, ubhake. Lawa ma-meatballs angama-keto-friendly angadliwa ngaso leso sikhathi noma aqandiswe ngokuzayo.

Uma usukulungele ukungena, beka ama-meatballs ku-ulethisi "amabhanisi" ukuze uthole iprotheni ephezulu, ukudla okuncane kwe-carb. Ngomthamo owengeziwe wamafutha, baphe nge-aioli yetamatisi-garlic yokufaka.

Okubalulekile

Kungaba nzima ukuthola ama-keto-friendly snacks angagcini nje amnandi kepha futhi anempilo.

Ukukusiza ukuthi uphume, lolu hlu luhlinzeka ngezinketho ezahlukahlukene zokuzenzela nezitolo ezithengiwe ongakhetha kuzo. Zizame zonke - noma khetha ezikulingana kahle kakhulu nezinto ozithandayo.