Umlobi: Eugene Taylor
Usuku Lokudalwa: 16 Agasti 2021
Ukuvuselela Usuku: 14 Unovemba 2024
Anonim
Top 10 Foods You MUST EAT To Lose Weight FOREVER
Ividiyo: Top 10 Foods You MUST EAT To Lose Weight FOREVER

-Delile

I-ketogenic, noma i-keto, yokudla yi-carb ephansi kakhulu, ukudla okunamafutha aphezulu okukhonjisiwe ukuletha izinzuzo eziningana zezempilo ().

Yize le ndlela yokudla ingakhawulela ngokwemvelo, ukuthuthuka kwesayensi yokudla nobuciko bokupheka kwenze ukuthi lokhu kudla kube lula ukulandela.

Imifino engekho isitashi efana nemifino yesaladi iphansi kuma-carbs kanye nenketho esabekayo uma ulandela ukudla kwe-keto. Noma kunjalo, kungaba yinkohliso ukuthola ukugqoka okumnandi, okuphansi kwe-carb okudlula uwoyela noviniga ocacile.

Nakhu ukugqokwa kwesaladi okunobungane obuyi-10, konke okune-4 gramu yama-carbs ngokusebenza noma ngaphansi.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Ipulazi lasekhaya

Ngenkathi ukugqokwa kwamapulazi wendabuko kwenziwa ngobisi lwebhotela, le iresiphi iyishintshela ukhilimu omuncu, i-mayo nokhilimu osindayo, inikeze iphrofayili efanayo yokunambitheka nge-carb encishisiwe kanye nokuqukethwe kwamafutha okwandisiwe.


Izithako

  • 1/2 indebe (120 amagremu) kakhilimu omuncu
  • 1/2 indebe (120 amagremu) we-mayo
  • 1/4 indebe (60 ml) kakhilimu oshaya kakhulu
  • 1 tsp we-chives oqoshiwe
  • 1 tsp yedile eyomile
  • 1 tsp we-anyanisi powder
  • 1 tsp ka-garlic powder
  • 1-2 tsp (5-10ml) kalamula kalamula omusha
  • Usawoti kanye nopelepele ukunambitha

Imiyalo

  1. Hlanganisa zonke izithako endishini noma esitsheni nesembozo.
  2. Faka kahle.
  3. Isifriji amahora ambalwa ukukuphaka ubanda noma ukuseose ngokushesha ekamelweni lokushisa.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 84
  • Amafutha: 8 amagremu
  • AmaCarbs: 2 amagremu
  • Amaprotheni: 1 igremu

2. I-vinaigrette yase-Keto yase-Italy

Le keto spin ngababili abakhulu bakudala kahle cishe nganoma iyiphi imifino yesaladi. Ngezithako abantu abaningi abanazo emaphaketheni abo, ingasebenza njengesisekelo sokuphila kwakho keto.


Izithako

  • I-1 Tbsp yesinongo sase-Italy
  • 1 inkomishi (240 ml) yamafutha omnqumo alula
  • 4 Tbsp (60 ml) weviniga lewayini elibomvu
  • 1/2 tsp kasawoti
  • 1/4 tsp wepelepele omnyama womhlabathi
  • 1 Tbsp (15 ml) wesinaphi se-Dijon

Imiyalo

  1. Hlanganisa zonke izithako esitsheni sokugqoka nesembozo.
  2. Nyakazisa ngamandla bese uvumela ukuphumula imizuzu engama-30 ukuvumela ukunambitheka kukhule.
  3. Gcina esiqandisini izinsuku ezi-7.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 198
  • Amafutha: 22 amagremu
  • AmaCarbs: okuncane
  • Amaprotheni: ngaphansi kuka-1 gram

3. Ukugqokwa kwe-jalapeño-cilantro okumnandi

Ngokukhahlela okubabayo kwe-jalapeno nokusha kwe-cilantro, lokhu kugqoka okulula kuletha ukuthinta okukhanyayo hhayi kuphela kumasaladi kepha futhi nenyama nemifino eyosiwe.

Izithako

  • 1/2 indebe (25 amagremu) we-cilantro oqoshiwe
  • 1/2 indebe (120 amagremu) ukhilimu omuncu noma iyogathi yamaGrikhi
  • I-1 / 2-1 i-jalapeno eqoshiwe
  • Ama-clove angu-6 egalikhi, ahlutshiwe
  • 1 tsp kasawoti
  • 1/4 indebe (60 ml) yamanzi

Imiyalo

  1. Hlanganisa zonke izithako ku-blender noma iprosesa yokudla kuze kube bushelelezi.
  2. Vumela ukuphumula imizuzu engu-15-20 ukuvumela ama-flavour akhule.

Buka iresiphi ephelele


Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 41
  • Amafutha: 3 amagremu
  • AmaCarbs: 1 igremu
  • Amaprotheni: 1 igremu

4. Ukugqoka i-keto honey-mustard

Lokhu kugqokwa akuyona eyamasaladi kuphela kepha futhi kungasebenza njengososo wokufaka isisu kukho konke ukudla okuthandayo kwe-keto finger.

Izithako

  • 1/2 indebe (120 amagremu) kakhilimu omuncu ogcwele
  • 1/4 indebe (60 ml) yamanzi
  • 1/4 indebe (60 ml) yesinaphi se-Dijon
  • 1 Tbsp (15 ml) we-apula cider uviniga
  • 1 Tbsp (10 amagremu) we-erythritol eyimbudumbudu noma esinye isiphuzo esinobungane be-keto

Imiyalo

  1. Faka zonke izithako endishini yokuxuba bese ushaya ukuhlanganisa.
  2. Gcina esiqandisini amasonto angafika kwamabili.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 38
  • Amafutha: 2.5 amagremu
  • AmaCarbs: okuncane
  • Amaprotheni: ngaphansi kuka-1 gram

5.Ukugqoka kweKeto Thousand Island

Lokhu kuthatha okwe-keto-friendly ukugqoka okudala kuhlanganisa inani elifanele lobumnandi (kusuka ku-stevia) ne-asidi (kusuka ku-ketchup noviniga) ukwanelisa ama-buds wakho wokunambitha ngenkathi ugcina i-carbs iphansi.

Izithako

  • 1 inkomishi (230 amagremu) we-mayo
  • 2 Tbsp (35 amagremu) we-ketchup eshukela encishisiwe
  • 1 Tbsp (15 ml) we-apula cider uviniga
  • 2 Tbsp (20 amagremu) wamakhukhamba aqoshiwe
  • 2 Tbsp (20 amagremu) ka-anyanisi oqoshiwe
  • 1/8 tsp ye-stevia
  • Usawoti kanye nopelepele ukunambitha

Imiyalo

  1. Hlukanisa ukhukhamba oqoshiwe no-anyanisi ukuze ube nezinsiza ezimbili ezihlukene zesipuni esingu-1 ngakunye.
  2. Hlanganisa zonke izithako, ngaphandle kwesipuni esingu-1 anyanisi no-anyanisi ngamunye, ku-blender noma iprosesa yokudla bese uhlangana kuze kube bushelelezi.
  3. Hlanganisa u-anyanisi osele namakhukhamba.
  4. Thela ukugqoka embizeni, kufake esiqandisini sakho, bese uvumela ukunambitheka kukhule okungenani imizuzu engama-30.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Isipuni esingu-1 (15-ml) esinikezwayo sinikeza:

  • Amakholori: 96
  • Amafutha: 10 amagremu
  • AmaCarbs: okuncane
  • Amaprotheni: ngaphansi kuka-1 gram

6. Ukugqoka uKetoes okwemizuzu emihlanu

Shaya lokhu kugqoka ngemizuzu emihlanu nje, uphonsa imifino yesaladi, bese phezulu ngentwana yoshizi weParmesan ngesaladi esheshayo nelula kaKhesari enama-carbs amancane.

Izithako

  • Ama-clove ayi-3, aqoshwe kahle
  • 1 1/2 tsp (10 amagremu) wokunamathisela kwe-anchovy
  • 1 tsp (5 ml) wesosi yaseWorcestershire
  • 2 Tbsp (30 ml) wejusi kalamula omusha - noma ijusi lelamula elingu-1/2
  • 1 1/2 tsp (10 amagremu) wesinaphi se-Dijon
  • Indebe 3/4 (175 amagremu) we-mayo
  • Usawoti kanye nopelepele ukunambitha

Imiyalo

  1. Faka i-garlic, unamathisela i-anchovy, i-Worcestershire sauce, ijusi kalamula, ne-Dijon lwesinaphi esitsheni esiphakathi bese uhlangana ndawonye.
  2. Faka i-mayo bese uqhubeka nokushaya kuze kuhlanganiswe.
  3. Faka usawoti kanye nopelepele ukunambitha.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Isipuni esingu-1 (15-ml) esinikezwayo sinikeza:

  • Amakholori: 100
  • Amafutha: 10 amagremu
  • AmaCarbs: okuncane
  • Amaprotheni: ngaphansi kuka-1 gram

7. Ukugqoka ushizi oluhlaza okwesibhakabhaka ketoy nge-chives

Noma ngabe amaphiko enkukhu noma imifino nje engenalutho, lokhu kugqoka okuphelele okususelwa kokudla okuluhlaza kuqinisekisa ukuthi awekho amakhemikhali afakiwe ahlinzekwa izinhlobo eziningi zamabhodlela.

Izithako

  • 1 inkomishi (230 amagremu) we-mayo
  • 1/2 indebe (120 amagremu) kakhilimu omuncu
  • 1 Tbsp (15 ml) kalamula
  • 1 tsp (5 ml) wesosi yaseWorcestershire
  • 1 tsp ka-garlic powder
  • 1/2 tsp kasawoti wasolwandle
  • 1/2 tsp kapelepele omnyama
  • Indebe ye-3/4 (i-115 gram) yoshizi oluhlaza okwesibhakabhaka
  • 1/4 indebe (10 amagremu) ama-chives amasha, aqoshiwe

Imiyalo

Faka zonke izithako esitsheni esiphakathi bese uhlangana ndawonye uze uhlangane kahle.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 106
  • Amafutha: 12 amagremu
  • AmaCarbs: 1 igremu
  • Amaprotheni: 1 igremu

8. Ukugqoka kwe-Wasabi-cucumber-avocado

Lokhu kugqoka kuqabula ikakhulukazi osukwini olushisayo lwasehlobo kepha kungahlanganiswa nemifino emisha ngenketho ye-carb ephansi noma ngasiphi isikhathi sonyaka. I-powder ye-wasabi ingalungiswa ukunambitha, kuya ngezinga lokushisa olifunayo.

Izithako

  • 1 ukwatapheya
  • Izinhlanga ezi-2-4 zika-anyanisi oluhlaza
  • 1/2 ikhukhamba, oqoshiwe
  • Ijusi le-1/2 lime
  • 2 Tbsp (15 amagremu) we-wasabi powder
  • 2 Tbsp (30 ml) kawoyela we-avocado
  • 2 tsp (10 ml) welayisi noma i-apula cider uviniga
  • I-1/2 tsp ye-powder ka-garlic
  • 1/4 tsp kasawoti

Imiyalo

Hlanganisa zonke izithako ku-processor yokudla noma i-blender bese ushaya kuze kube bushelelezi.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 75
  • Amafutha: 7 amagremu
  • AmaCarbs: okuncane
  • Amaprotheni: 1 igremu

9. Ukugqoka amakinati ase-Asia

Iningi lamasoso wamantongomane akhiqizwa ngokuthengisa lipakisha ushukela omningi owengeziwe, okwenza kube nzima ukuwalinganisa nokudla okune-keto.

Le iresiphi ishiya ushukela kepha ithathe umongo wanoma iyiphi isoso enkulu yamantongomane. Yisebenzise njenge-marinade yenkukhu yesayay noma phezulu imifino yakho oyithandayo exubile.

Izithako

  • 1/3 indebe (80 amagremu) webhotela lamantongomane wemvelo
  • 1/4 indebe (60 ml) yamanzi ashisayo
  • 2 Tbsp (30 ml) wesoya sauce
  • 2 Tbsp (30 ml) weviniga
  • 1 lime, ujusi
  • 1 tsp wejinja egayiwe
  • 1 tsp kagalikhi
  • 1 tsp wepelepele

Imiyalo

  1. Hlanganisa zonke izithako ku-blender noma iprosesa yokudla kuze kube bushelelezi.
  2. Gcina esiqandisini izinsuku ezifika kwezili-10.

Uma uzizwa ukuthi ukugqoka kushoda ubumnandi, amaconsi ambalwa we-stevia akhiphe kufanele enze ubuqili.

Buka iresiphi ephelele

Amaqiniso ezomsoco

Ukunikezwa kwesipuni esingu-2 (30-ml) kunikeza:

  • Amakholori: 91
  • Amafutha: 7 amagremu
  • AmaCarbs: 4 amagremu
  • Amaprotheni: 2 amagremu

10. Keto okusajingijolo-tarragon ukugqoka

Lokhu kugqoka kunikela ngomthamo oqinile wama-antioxidants avela kuma-raspberries amasha kanye ne-tarragon, kanye nebhonasi eyengeziwe kawoyela ophakathi kwe-chain triglyceride (MCT) ukuze kufuthwe i-ketosis.

Kuyindlela enhle kunoma yiluphi uhlobo lwemifino kepha ingasetshenziswa futhi ukuhlanza ama-salmon, inkukhu, neminye imithombo yamaprotheni.

Izithako

  • 1/2 indebe (120 ml) kawoyela womnqumo
  • 1/4 indebe (60 ml) kawoyela we-MCT (otholakala ezitolo noma online)
  • 1/4 indebe (60 ml) ye-apula cider uviniga
  • 2 Tbsp (30 amagremu) wesinaphi se-Dijon
  • 1 1/2 tsp we-tarragon entsha (noma 1/2 tsp omisiwe)
  • I-1/4 tsp ye-keto-friendly sweetener
  • Ingcosana kasawoti oyithandayo
  • 1/2 indebe (60 amagremu) ama-raspberries amasha, acubuziwe

Imiyalo

  1. Hlanganisa zonke izithako, ngaphandle kwamajikijolo, endishini bese ushaya cishe imizuzwana engu-15 kuze kube ukhilimu.
  2. Faka amajikijolo acubuziwe bese uvuselela kahle ukuhlanganisa.
  3. Lungisa ubumnandi obufunayo

Buka iresiphi ephelele

Amaqiniso ezomsocoUkunikezwa kwesipuni esingu-2 (30-ml) kunikeza:
  • Amakholori: 158
  • Amafutha: 17 amagremu
  • AmaCarbs: 1 igremu
  • Amaprotheni: ngaphansi kuka-1 gram

Ukugqoka okungafaneleki kokudla kwe-keto namathiphu wokuthenga

Ngenkathi ukugqokwa okuningi kwesaladi kungu-keto friendly ngenxa yesilinganiso sabo se-fat-to-carb, ezinye azilingani nale phrofayili - imvamisa ngoba zipakisha ushukela ongeziwe noma zenza ukungabi khona kwamafutha ngokungeza ama-carbs. Ukugqoka okungafanelekile kufaka phakathi:

  • Ukugqoka kweFrance
  • ukugqoka isaladi okungenamafutha
  • ukugqoka kwendabuko lwesinaphi
  • Ukugqoka kweCatalina
  • ama-vinaigrette wangaphambi kokubhodlela

Ngenkathi ukugqoka okwenziwe ngesaladi keto okuzenzela kunambitha okusha, izinhlobo eziningi ezithengwe esitolo ziyatholakala futhi.

Lapho uthenga okokugqoka isaladi keto, naka okulandelayo:

  • Isithako sokuqala kufanele kube uhlobo lwamafutha, njenge-olive, ukwatapheya, noma uwoyela we-MCT.
  • Izithako kufanele zisondele emvelweni ngangokunokwenzeka, njengamakhambi, izinongo, ijusi kalamula neviniga.
  • Qaphela ushukela ongeziwe.
Isifinyezo Ukugqoka okuningi okuthengwe ezitolo kunoshukela abengeziwe noma kwenzelwa ukuntuleka kwamafutha ngokungeza ama-carbs. Ukuqinisekisa ukuthi uthenga okokugqoka okwe-keto-friendly, funda ilebula lesithako ngokucophelela.

Okubalulekile

I-carb ephansi kakhulu, yokudla okunamafutha aphezulu ithole ukuthandwa eminyakeni yamuva.

Ngenkathi le ndlela yokudla ingavimbela kakhulu, izindlela zokupheka zinganikeza ukunambitheka kwezintandokazi ezindala ze-carb ngama-carbs amancane, okwenza amasaladi adinayo abe yinto yesikhathi esedlule.

Iningi lezindlela zokupheka ezingenhla zingagcinwa esiqandisini izinsuku eziyisikhombisa noma ngaphezulu, zikunikeze ukugqoka okuningi ongakhetha kukho.

Ngezithako zokudla okuphelele kanye nomthamo omuhle wamafutha, lokhu kugqokwa kuzokwengeza impilo ekudleni kwakho keto.

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