Ukudla Okusheshayo Keto-Friendly: Izinto Ezi-9 Ezimnandi Ongazidla

-Delile

• 1. AmaBungers angenamakhanda
• 2. Izitsha ze-Low-Carb Burrito
• 3. Izidlo zasekuseni ezenziwa ngamaqanda
• 4. Isangweji Lezinkukhu Elingenalutho
• 5. Amasaladi we-Low-Carb
• 6. Iziphuzo ezinobungane beKeto
• 7. Ama-Burger Agoqwe I-Lettuce
• 8. "Izidudla"
• 9. Ukudla Okulula Okwenziwayo Osekuhambeni
• Okusemqoka

Ukukhetha ukudla okusheshayo okungena ekudleni kwakho kungaba yinselele, ikakhulukazi uma ulandela uhlelo lokudla olukhawulelwe njengokudla ketogenic.

Ukudla kwe-ketogenic kunamafutha amaningi, i-carbs iphansi futhi iphakathi namaprotheni.

Ngenkathi iningi lokudla okusheshayo livame ukuba phezulu kuma-carbs, kukhona ezinye izinketho ezinobungane be-keto ezitholakalayo.

Nazi izinketho zokudla okusheshayo eziyi-9 ongazijabulela ekudleni ketogenic.

1. AmaBungers angenamakhanda

Ukudla okujwayelekile kwe-burger kusuka ezindaweni zokudlela ezisheshayo kuphezulu kuma-carbs ngenxa yamabhanisi awo.

Ukuze uthole uhlobo oluvunyiwe lwe-keto lokudla okusheshayo kwe-burger, mane nje weqe ubhanana nanoma ikuphi okunye okungaba phezulu kuma-carbs.

Iziphuzo ezidumile ze-carb zifaka i-honey mustard sauce, i-ketchup, i-teriyaki sauce kanye no-anyanisi onesinkwa.

Shintshanisa okokufaka okungenhla nge-mayo, i-salsa, iqanda elithosiwe, ukwatapheya, isinaphi, ulethisi, okokugqoka ipulazi, u-anyanisi noma utamatisi ukuze unciphise ama-carbs bese wengeza amafutha amaningi esidlweni sakho.

Nazi izibonelo ze-carb ephansi, i-keto-friendly burger ukudla:

• I-Double Cheeseburger kaMcDonald (akukho bun): Ama-calories angama-270, amagremu angama-20 amafutha, ama-4 amagremu we-carbs nama-gramu angama-20 wamaprotheni (1).
• I-Wacky's Double Stack Cheeseburger (ayikho i-bun): Amakholori angama-260, amagremu angama-20 amafutha, i-1 gram yama-carbs nama-gramu angama-20 wamaprotheni (2).
• Ama-Guys ama-Bacon Cheeseburger amahlanu (akukho bun): Ama-calories angama-370, amagremu angama-30 amafutha, ama-gramu ayi-0 ama-carbs nama-gramu angama-24 amaprotheni (3).
• I-Hardees ⅓ lb Thickburger enoshizi nebhekoni (akunabhantshi): Ama-calories angama-430, amagremu angama-36 amafutha, ama-gramu ayi-0 ama-carbs namagremu angama-21 wamaprotheni (4).
• I-Sonic Double Bacon Cheeseburger (ayikho i-bun): Amakholori angama-638, amagremu angama-49 amafutha, ama-gramu ama-3 ama-carbs nama-gramu angama-40 wamaprotheni (5).

Izindawo eziningi zokudla okusheshayo ziyokujabulela ukukunikeza i-burger engenamabhantshi.

Thuthukisa ukudla kwakho kwe-fiber ngokungeza isaladi eseceleni elula efakwe ukugqoka okunamafutha aphezulu ekudleni kwakho.

Ama-burgers angama-Bunless ukudla okulula, okune-keto-friendly okuzokugcina unelisekile lapho udla usohambeni.

2. Izitsha ze-Low-Carb Burrito

Ngokumangazayo, ukugoqwa okukodwa kwe-burrito kungapakisha ama-calories angaphezu kwama-300 kanye no-50 gramu we-carbs (6).

Njengoba ukudla kwe-ketogenic kuphansi kakhulu kuma-carbs (ngokuvamile angaphansi kwama-5% wekhalori ephelele), ukweqa amagobolondo e-burrito kanye nokusonga kuyadingeka.

Ngenhlanhla, ungakha isitsha esimnandi se-burrito ngaphandle kwama-carbs angeziwe.

Qala ngesisekelo se-carb ephansi njengotshani obuhlaza, bese ufaka okuthandayo ngamaprotheni nokukhetha kwamafutha.

Qiniseka ukuthi ugwema ukuthwalwa okuphezulu kwe-carb njengama-tortilla chips, ubhontshisi, ukugqoka okumnandi noma ummbila.

Esikhundleni salokho, namathela okunamafutha aphezulu, izinketho ezinama-carb aphansi njengokwatapheya osikiwe, imifino egayiwe, i-guacamole, ukhilimu omuncu, i-salsa, ushizi, u-anyanisi namakhambi amasha.

Nazi izinketho zesitsha se-burrito sezidlo ze-ketogenic:

• IChipotle Steak Burrito Bowl ene ulethisi, i-salsa, ukhilimu omuncu noshizi (alikho ilayisi noma ubhontshisi): Ama-calories angama-400, amagremu angama-23 amafutha, ama-gramu ayi-6 ama-carbs nama-29 amagremu wamaprotheni (7).
• IChipotle Inkukhu Burrito Bowl enoshizi, i-guacamole ne-lettuce yamaRoma (alikho irayisi noma ubhontshisi): Amakholori angama-525, amagremu angama-37 amafutha, amagremu ayi-10 ama-carbs nama-gramu angama-40 wamaprotheni (7).
• I-Taco Bell Cantina Power Steak Bowl ene-guacamole eyengeziwe (alikho ilayisi noma ubhontshisi): Ama-calories angama-310, amagremu angama-23 amafutha, ama-gramu ayi-8 ama-carbs nama-gramu angama-20 wamaprotheni (8).
• I-Moe’s Southwestern Grill Burrito Bowl enengulube i-carnitas, upelepele owosiwe, ukhilimu omuncu, ushizi ne-guacamole (alikho irayisi noma ubhontshisi): Ama-calories angu-394, amagremu angama-30 amafutha, amagremu ayi-12 ama-carbs nama-gramu angama-30 wamaprotheni (9).

Dala inketho ye-keto-friendly burrito bowl ngokulahla irayisi nobhontshisi bese unqwabelanisa izintandokazi zakho ezinamafutha aphezulu, eziphansi ze-carb.

3. Izidlo zasekuseni ezenziwa ngamaqanda

Ukukhetha inketho yokudla kwasekuseni keto endaweni yokudlela esheshayo akudingeki kube nzima.

Iningi lezindawo zokudla okusheshayo liphekela amaqanda, okuwukudla okuphelele kwalabo abalandela ukudla okune-ketogenic.

Hhayi kuphela ukuthi anamafutha namaprotheni amaningi, futhi aphansi ngokweqile kuma-carbs.

Eqinisweni, iqanda elilodwa liqukethe ngaphansi kuka-1 gram we-carbs (10).

Yize izitsha eziningi zamaqanda ziphakelwa ngesinkwa noma nge-hash browns, kulula ukwenza i-oda lakho libe mnandi.

Izinketho zebhulakufesi ezilandelayo ziyizinqumo ezinhle kubantu abalandela ukudla okune-ketogenic:

• IPanera Bread Power Breakfast Bowl ene-steak, amaqanda amabili, ukwatapheya notamatisi: Ama-calories angama-230, amagremu ayi-15 amafutha, ama-gramu ayi-5 ama-carbs nama-gramu angama-20 wamaprotheni.
• Isidlo sasekuseni esikhulu sikaMcDonald ngaphandle kwebhasikidi noma ama-brown hash: Ama-calories angama-340, amagremu angama-29 amafutha, 2 amagremu we-carbs nama-19 gram wamaprotheni (1).
• Ibhekoni likaMcDonald's, iqanda kanye noshizi ngaphandle kwebhisikidi: Ama-calories ayi-190, amagremu ayi-13 wamafutha, ama-4 amagremu ama-carbs nama-gramu ayi-14 wamaprotheni (1).
• Isitsha sasekuseni seBurger King Ultimate ngaphandle kwama-pancake, ama-brown hash noma ibhisikidi: Ama-calories angama-340, amagremu angama-29 amafutha, i-1 gram yama-carbs nama-gramu ayi-16 wamaprotheni (11).

Ngenye indlela, uku-oda amaqanda asobala ngohlangothi lwesoseji noshizi kuhlale kubhejwa okuphephile kwama-dieters ketogenic.

Uma unesikhathi sokuma kudeli, i-omelet enoshizi nemifino kungenye indlela esheshayo.

Ukudla kwasekuseni okwenziwe ngamaqanda kuyisinqumo esihle kubantu abalandela ukudla okune-ketogenic. Ukweqa izengezo ze-carb ephezulu njenge-toast, i-hash browns noma ama-pancake kufanele.

4. Isangweji Lezinkukhu Elingenalutho

Enye yezindlela ezilula kakhulu zoku-oda isidlo sasemini noma isidlo sakusihlwa esinobungani lapho udla ukudla okusheshayo ukukugcina kulula.

Uku-oda isemishi lenkukhu elosiwe ngaphandle kwebhan futhi ukulenza ngezifiso ngama-toppings anamafutha kuyindlela enomsoco neyenelisayo yokuhlala ku-ketosis.

Iningi lezindawo zokudlela ezisheshayo linenketho etholakalayo - kufanele ubuze nje.

Nazi izindlela ezimbalwa zokwenza i-carb ephansi, ukudla okunkukhu okunamafutha amaningi lapho usohambeni:

• Sandwich kaMcDonald's Pico Guacamole ngaphandle kwebhan: Amakholori angama-330, ama-gramu ayi-18 amafutha, ama-gramu ayi-9 ama-carbs nama-gramu angama-34 wamaprotheni (1).
• Isandwich yenkukhu ebiwe yeBurger King ene-mayo eyengeziwe futhi akukho bun: Ama-calories angama-350, ama-25 amagremu amafutha, ama-2 gramu we-carbs nama-gramu angama-30 wamaprotheni (12).
• I-Chick-fil-A Nuggets yenkukhu eyosiwe ifakwe kuma-servings ama-2 we-ranch avocado yokugqoka: Ama-calories angama-420, ama-gramu ayi-18 amafutha, ama-gramu ama-3 ama-carbs nama-gramu angama-25 wamaprotheni (13).
• I-Sandwich yenkukhu eyosiwe yakwa-Wendy ene-mayo eyengeziwe futhi akukho bun: Amakholori angama-286, amagremu ayi-16 wamafutha, ama-5 amagremu we-carbs nama-29 amagremu wamaprotheni (14).

Lapho u-oda inkukhu eyosiwe, gwema izinto ezihlanjululwe kumasoso amnandi, kufaka phakathi uju noma isiraphu ye-maple.

Yeqa ubhanana uphinde ukhuphule amanoni ukuze unikeze isangweji lenkukhu eyosiwe yokudla okusheshayo ushintsho olungcono oluvunyiwe lwe-keto.

5. Amasaladi we-Low-Carb

Amasaladi avela ezindaweni zokudlela ezisheshayo angaba phezulu kakhulu kuma-carbs.

Isibonelo, i-Apple Pecan Chicken Salad yesayizi ephelele yakwaWendy iqukethe amagremu angama-52 ama-carbs kanye nokushaya amagremu angama-40 kashukela (15).

AmaCarbs kusuka kokufakwa isaladi okudumile njengokugqoka, ama-marinade nezithelo ezintsha noma ezomisiwe kungangezwa ngokushesha.

Ukugcina isaladi yakho iphansi kuma-carbs, kubalulekile ukweqa izithako ezithile, ikakhulukazi lezo ezinoshukela omningi owengeziwe.

Ukugwema ukugqoka okumnandi, izithelo nezinye izithako ze-carb ephezulu kubalulekile kubantu abalandela ukudla kwe-ketogenic.

Okulandelayo kunezinketho eziningi zesaladi ezilingana nokudla kwe-ketogenic:

• Isaladi lenkukhu elosiwe iMcDonald's Bacon Ranch nge-guacamole: Amakholori angama-380, amagremu ayi-19 amafutha, amagremu ayi-10 ama-carbs nama-gramu angama-42 wamaprotheni (1).
• IChipotle Salad Bowl ene-steak, i-romaine, ushizi, ukhilimu omuncu ne-salsa: Amakholori angama-405, amagremu angama-23 amafutha, ama-gramu ayi-7 ama-carbs nama-gramu angama-30 wamaprotheni (7).
• Isaladi le-Taco Moe nge-adobo inkukhu, ama-jalapenos amasha, ushizi we-cheddar ne-guacamole: Amakholori angama-325, amagremu angama-23 wamafutha, ama-gramu ayi-9 ama-carbs nama-28 amagremu wamaprotheni (9).
• Isaladi lika-Arby's Roast Turkey Farmhouse elinokugqoka ipulazi lebhotela: Amakholori angama-440, amagremu angama-35 amafutha, amagremu ayi-10 ama-carbs nama-gramu angama-22 wamaprotheni (16).

Ukuze unciphise ama-carbs, namathela ngama-high-fat, low-carb dressings njenge-ranch noma u-oyela noviniga.

Qiniseka ukuthi ugwema inkukhu enesinkwa, ama-croutons, amantongomane amnandi kanye namagobolondo e-tortilla.

Kunezinketho eziningi zesaladi kumamenyu okudla okusheshayo. Ukusika ukugqokiswa okumnandi, izithelo, ama-croutons nezinkukhu ezinesinkwa kungasiza ukugcina okuqukethwe kwe-carb ekudleni kuphansi.

6. Iziphuzo ezinobungane beKeto

Iziphuzo eziningi ezinikezwa ezindaweni zokudlela eziseceleni komgwaqo zivame ukuba noshukela omningi.

Ukusuka ekubambiseni ubisi kuye etiyeni elimnandi, iziphuzo ezinoshukela zilawula amamenyu okudla okusheshayo.

Isibonelo, iVanilla Bean Coolatta eyodwa nje encane ephuma kuDunkin ’Donuts pack in 88 gram kashukela (17).

Lokho kungamathisipuni angama-22 kashukela.

Ngenhlanhla, kuneziphuzo eziningi zokudla okusheshayo okungena ekudleni kwe-ketogenic.

Inketho esobala kakhulu ngamanzi, kepha nazi ezinye izindlela ezimbalwa zokuphuza i-carb ephansi:

• Itiye le-iced elingenashukela
• Ikhofi enokhilimu
• Ikhofi elimnyama le-iced
• Itiye elishisayo elinamanzi kalamula
• Amanzi wesoda

Ukugcina isiphuzo esingenama-khalori njengoStevia emotweni yakho singasiza lapho ufuna ukunambitha isiphuzo sakho ngaphandle kokufaka ama-carbs.

Lapho ulandela ukudla kwe-ketogenic, namathela ngetiye elingenashukela, ikhofi ukhilimu namanzi akhanyayo.

7. Ama-Burger Agoqwe I-Lettuce

Ezinye izindawo zokudlela ezisheshayo ziye zaphawula ukuthi abantu abaningi basebenzise indlela yokudla enama-carb aphansi.

Lokhu kuholele ezintweni zemenyu ezinobuhlobo obufana ne-keto efana nama-burger asongwe ngethisi, okuyindlela enhle kakhulu kubantu abalandela ukudla okune-ketogenic noma labo abafuna ukusika ama-carbs.

Ama-burger asongwe ngethisi ayatholakala kumamenyu okudla okusheshayo:

• Ama-Hardees ⅓ lb Low-Carb Thickburger: Ama-calories angama-470, amagremu angama-36 amafutha, ama-gramu ayi-9 ama-carbs nama-gramu angama-22 wamaprotheni (18).
• I-Thickburger Egoqwe I-Lettuce Egoqwe I-Lettuce: Ama-calories angama-420, amagremu angama-33 amafutha, ama-gramu ayi-8 ama-carbs nama-gramu angama-25 wamaprotheni (19).
• I-in-n-Out Burger "Isitayela samaphrotheni" I-Cheeseburger ne-anyanisi: Amakholori angama-330, amagremu angama-25 wamafutha, ama-gramu ayi-11 wama-carbs nama-gramu ayi-18 wamaprotheni (20).
• AmaGuys amahlanu iBacon Cheeseburger ekugoqeni ulethisi futhi ene-mayo: Ama-calories angama-394, amagremu angama-34 amafutha, ngaphansi kuka-1 gram we-carbs kanye nama-gramu angama-20 wamaprotheni (3).

Noma ngabe i-burger esongwe ngethisi ayivelwanga njengenketho yemenyu, izindawo eziningi zokudla okusheshayo zingasamukela lesi sicelo.

Yeqa ubhanana bese ucela i-burger esongwe ngo-ulethisi ukuze uthole ukudla okumnandi okunamafutha aphezulu, ukudla okunama-carb.

8. "Izidudla"

Uma ulandela ukudla kwe-ketogenic, kufanele uqede isinkwa ekudleni kwakho.

Lapho ukhetha isidlo sasemini noma sedina endaweni yokudlela esheshayo, cabanga nge- “unwich.”

Ama-unwiches amane nje agcwaliswa ngaphandle kwesinkwa.

IJimmy John’s, indawo yokudlela edumile yokudla okusheshayo, yaqamba leli gama futhi njengamanje inikeza izinketho eziningi ezihlwabusayo ze-unwich.

Nazi izinhlanganisela ezimbalwa ze-keto-friendly unwich ezivela kuJimmy John's (21):

• I-J.J. IGargantuan (i-salami, ingulube, inyama yenkomo eyosiwe, i-turkey, i-ham ne-provolone): Ama-calories ayi-710, amagremu angama-47 amafutha, amagremu ayi-10 wama-carbs nama-gramu angama-63 wamaprotheni.
• I-J.J. I-BLT (ubhekeni, ulethisi, utamatisi kanye ne-mayo): Amakholori angama-290, amagremu angama-26 wamafutha, ama-gramu ama-3 ama-carbs nama-9 amagremu wamaprotheni.
• IBig Italian (i-salami, i-ham, i-provolone, ingulube, ulethisi, utamatisi, u-anyanisi, i-mayo, uwoyela neviniga): Amakholori angama-560, amagremu angama-44 amafutha, ama-gramu ayi-9 ama-carbs nama-33 amagremu wamaprotheni.
• I-Slim 3 (isaladi le-tuna): Ama-calories angama-270, amagremu angama-22 amafutha, ama-5 amagremu we-carbs kanye no-11 amagremu wamaprotheni.

Ezinye izimfihlo, njengeJJ. IGargantuan, inama-calories amaningi kakhulu.

Ukuze uthole ukudla okulula, namathela kuzinketho ze-Slim unwich, zonke ezingaphansi kwama-calories angu-300.

Ama-unwiches ukudla okuqukethe ukugcwaliswa kwamasemishi ngaphandle kwesinkwa. Yenziwe ngenyama, ushizi nemifino ephansi ye-carb, benza ukukhetha okuhle kakhulu kokudla kubantu abadla i-ketogenic.

9. Ukudla Okulula Okwenziwayo Osekuhambeni

Ukuma esitolo sakho sokudla esisheshayo esikuthandayo kungakunika ukudla okusheshayo, okunobungako be-keto, kepha ukugcina ukudla okulula okugunyaziwe ketogenic kusiza ekunciphiseni phakathi kokudla.

Njengokudla, ukudla okulula kwe-ketogenic kumele kube namafutha amaningi futhi kube ne-carbs ephansi.

Ngokumangazayo, izitolo eziningi ezilula neziteshi zikaphethiloli zinokudla okuhle okune-carb ephansi.

Ukudla okulula kokudla okune-ketogenic kufaka:

• Amaqanda abilisiwe
• Amaphakethe ebhotela lamantongomane
• Ushizi wentambo
• Amantongomane
• Ama-alimondi
• Imbewu ye-sunflower
• Inyama yenkomo
• Izinti zenyama
• Amaphakethe we-tuna
• Ingulube iyagunda

Yize ukuthenga ukudla okulula kungagxila, ukugxila ekulungiseleleni ukudla okulula okuzenzela kuzokunika amandla okulawula ukudla okudlayo.

Ukutshala imali endaweni epholile ukugcina emotweni yakho kungenza kube lula ukuletha ukudla okulula okunempilo kwe-ketogenic, kufaka phakathi amaqanda abilisiwe, ama-carb aphansi kanye noshizi.

Ukudla okulula okuningi okunama-keto, kufaka phakathi amaqanda abilisiwe, ama-jerky namantongomane, kuyatholakala ezikhungweni zegesi nasezitolo ezilula.

Okusemqoka

Ukuthola ukudla okunamafutha amaningi, okuphansi kwe-carb kanye nokudla okulula emgwaqeni akudingeki kube nzima.

Izindawo eziningi zokudlela ezisheshayo zinikeza izinketho ezinobungani be-keto ezingenziwa ngezifiso ngendlela othanda ngayo.

Kusukela ezitsheni zamaqanda namaprotheni kuya kuma-burger asongwe ngethisi, imboni yokudla okusheshayo iyabona inani elikhulayo labantu abalandela ukudla kwe-ketogenic.

Njengoba ukudla okune-ketogenic kuqhubeka nokukhuphuka ekuthandeni, ezinye izinketho ezimnandi kakhulu ze-carb ziqinisekile ukuthi zizofakwa kumamenyu okudla okusheshayo kungekudala.