21 Ukutya okuneziphuzo okumnandi kwaye okunempilo kweKeto

Umxholo

• 1. Frittatas ezincinci
• 2. I-caprese isaladi skewers
• 3. Ukulunywa isaladi nguKesare
• 4. I-Cajun style shrimp kunye ne-bell pepper kebabs
• 5. Imifuno yemifuno enebhotela
• 6. Iinqanawa zesaladi zesaladi
• 7. I-Keto sushi rolls
• 8. I-Collard isandwich eluhlaza esongelayo
• 9. Isaladi yeqanda yeavokhado
• 10. Imifuno yemifuno ene-guacamole
• 11. Umhluzi wethambo
• 12. I-Keto smoothies
• 13. Amandongomane adibeneyo
• 14. Imifuno ebilayo
• 15. Iminquma
• 16. Iibhombu ezinamanqatha
• 17. Inyathi ikholifulawa iyaluma
• 18. Abaqhekezi beFlakisi abaneeshizi
• 19. iyogathi yekhokhonathi
• 20. Amakhowe ahlanganisiweyo
• 21. Iibhola ezityibilikisayo
• Umgca wezantsi

Ukutya okuninzi okuthandwayo okune-snack kunee-carbs ezininzi ukuze zilungele ngokulula isicwangciso sokutya se-keto. Oku kunokuba nzima xa uzama ukukhusela loo ndlala phakathi kokutya.

Ukuba uzifumene kule ngxaki yesondlo, ungakhathazeki.

Zininzi iindlela zokukhetha ukutya okune-carb ephantsi ezisempilweni njengoko zimnandi.

Eli nqaku lichaza amaqebengwana angama-21 eeketo-friendly ukuba ubandakanye kwisicwangciso sakho sokutya esilandelayo.

1. Frittatas ezincinci

I-Mini frittatas, okanye ii-muffin zamaqanda, zintle kakhulu enomdla wokulungiselela i-keto ekulula ukuyilungisa kunye nokwenza ngokwezifiso ngokupheleleyo.

Into ekufuneka uyenzile kuku:

• amaqanda alishumi elinambini
• Umgangatho we-12-indebe ye-muffin pan
• isitya sokuxuba
• eziko

Ukuqala, shaya amaqanda kwisitya kunye nexesha kunye neetyuwa kunye nepepile.

Sasaza umxube weqanda ngokulinganayo phakathi kwendebe nganye ye-muffin kwaye ungeze izithako ozithandayo ze-carb ezinje:

• ispinatshi
• amakhowa
• iitumato
• itshizi

Bhaka kwi-350 ° F (180 ° C) malunga nemizuzu eyi-15-20, okanye kude kubekwe.

Ulwazi oluchanekileyo lokutya luyahlukahluka kuxhomekeke kwinto oyongeza kwiresiphi yakho. I-frittata enye (i-170 yeegram) inokubonelela ukuya kwi-calories ezingama-320, i-14 yeeprotheyini, kunye ne-21 gram yeoli ().

Zigcine kwifriji ukuze ubambe ngokulula isibini xa uphuma, okanye ubhake iibhetshi ezimbalwa kwaye uzifrize kamva.

2. I-caprese isaladi skewers

Isaladi yeCaprese yintandokazi yaseNtaliyane. Xa udibanisa izithako kwi-skewers, ijika ibe sisiqwengana esikhulu esiphathwayo.

Ukulungiselela kulula njengokutshintsha amaqhekeza e-mozzarella cheese, amagqabi e-basil, kunye neetumato zetsheri kwi-skewers. Yitya ithafa okanye uxube iviniga encinci kunye neoyile yokuntywila.

I-3.5-ounce ekhonza (i-100 gram) yesaladi yeCaprese inokubonelela malunga neekhalori ezili-139, i-7 gram yeprotini, kunye ne-11 gram yeoyile-ngaphandle kokufaka isosi yokudipha

3. Ukulunywa isaladi nguKesare

Ukuba ungumlandeli wesaladi kaKesare, uya kuzithanda ezi mini zokulunywa isaladi nguKesare. Ungasebenzisa i-lettuce yamaRoma ukuba ufuna ukuyigcina iklasikhi, kodwa uhlobo oluhlaza oluhlaza njenge-kale lubambelela ngcono ukuba awucwangcisi ukuzitya kwangoko.

Yenza iikomityi ezizezinye zokubamba isaladi ngokufudumeza iinxalenye zepasipuni zeshizi egayiweyo yeParmesan kwipani yokubhaka enesikhumba. Bhaka de itshizi inyibilike kwaye iqala ukuba mdaka.

Vumela iindawo zeshizi ezinyibilikiweyo zipholile kancinci ngaphambi kokubeka nganye kwicala elingaphantsi kwepani encinci ye-muffin, ucofe kancinci itshizi kwimilo yeekomityi ze-muffin. Ziyeke zipholile ngokupheleleyo, kwaye ziya kujika zibe zincinci, zityiwe, zenze iikomityi ze-crispy.

Gxotha imifuno kunye nokugqoka kwakho okuthandayo kunye nenxalenye kwikomityi nganye yeParmesan. Endaweni yecroutons, ngaphezulu ngembewu yethanga eyosiweyo okanye iipistachios zokwenza crunch eyongezelelweyo. Ukufumana iiprotheyini ezingaphezulu, yongeza inkukhu ecoliweyo okanye isalmon yokutshaya.

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

I-Shrimp ingumthombo omkhulu wamafutha e-omega-3 asempilweni. Bakwizinga eliphantsi lemekyuri kunezinye iintlobo zokutya kwaselwandle, kubenza ukhetho olunokutya okunempilo kunye neketo ().

Okokuqala, sebenzisa isimbo seCajun esomileyo kwi-shrimp. Beka i-shrimp enexesha elifanelekileyo kwi-skewers, ngokutshintshana kunye neengcezu ezinobunzima bentsimbi entsha.

Bhaka okanye yosa i-kebabs de kube i-shrimp iphekwe ngokupheleleyo kwaye iipepile ziphakathi kwe-crisp kunye nethenda. Khonza kwangoko, okanye ugcine kwifriji de ube ukulungele ukutya.

5. Imifuno yemifuno enebhotela

Ukubhangqa imifuno emitsha okanye ephekiweyo encinci kunye nebhotolo oyithandayo yenye yezona zilula, izityebile ezityebileyo onokuzenza.

Amantongomane alayishwe ngentliziyo enamafutha aphilileyo. Uphando lubonisa ukuba ukutya amandongomane rhoqo kunokuxhasa ulawulo lweswekile yegazi kunye nokwehla kobunzima ().

Ipunipoyi ye-2 (32-gram) ekhonza ibhotolo yamandongomane, ngaphandle kweoyile eyongeziweyo, ihlala ipakisha malunga ne-16 gram yamafutha. Dipha iminqathe eluhlaza kunye neseleri kwibhotolo yeamangile okanye uzame i-broccoli egalelwe kancinci okanye egalelwe ibhotolo yamandongomane ().

Ukuba awuzenzi ibhotolo yebhotolo yakho, qiniseka ukujonga ilebhile yohlobo olithengayo, njengoko ezinye iiresiphi zineswekile eyongeziweyo. Ezona butter zibalaseleyo nezisempilweni zifuna kuphela isithako esinye - amandongomane.

6. Iinqanawa zesaladi zesaladi

I-Salmon ayisiyomithombo ilungileyo yamafutha omega-3 kunye neprotheni kodwa ikwafumana novithamini D, isondlo abantu abaninzi abafumani ngokwaneleyo ().

I-3.5-ounce (100-gram) yokuhambisa isalmon enkonkxiweyo ibonelela ngaphezulu kwesiqingatha sexabiso lemihla ngemihla (i-DV) kwi-vitamin D, kwaye inokwenziwa ngokukhawuleza isaladi efanele ukutya kweketo ().

Hlanganisa i-salmon ephekiweyo kunye ne-mayonnaise ukwenza isaladi elula, enobungakanani be keto. Unokwenza iresiphi ngokongeza ii-herbs ezintsha, iziqholo, igalikhi, okanye ilamuni.

Ncedisa isaladi ye-salmon efakwe kwi-celery stalks ezitsha zokunyusa ukondla kunye nokwanelisa.

7. I-Keto sushi rolls

I-Keto sushi rolls zizidlo ezintle zokutya okunezakha-mzimba ezidibana kwimizuzu nje eli-15. Konke okudingayo yipakethe yamashiti aselwandle enori kunye nezinye veggies ezinqunqiweyo kunye neentlanzi oza kuzisebenzisa ukuzalisa.

Ungasebenzisa intlanzi eluhlaza, ye-grade ye-sushi, kodwa akuyomfuneko. Intlanzi etshayiweyo okanye akukho ntlanzi kwaphela - kunye neevggies ezininzi ezinjengeavokhado, intsimbi yepepile kunye nekhukhamba- ziya kusebenza ngokunjalo.

Ukunyusa umxholo wamafutha, ungongeza itshizi ekrimu okanye uyihambise ngesosi yamandongomane eqholiweyo - qiniseka nje ukuba ayinayo i-sweetener eyongeziweyo.

Ukuqokelela i-sushi, vele ubeke i-nori kwaye unciphise imiphetho ngamanzi amancinci. Beka ukuzaliswa kwakho kwiphepha le-nori uze uyiqine ngokuqinileyo. Sika iziqwenga ezilumkileyo okanye utye njengokugoba.

8. I-Collard isandwich eluhlaza esongelayo

Imifuno yeCollard ilayishwe ngezondlo eziyimfuneko, kubandakanya:

• Iintsomi
• calcium
• iivithamini K, C, kunye no-A

Ngaphezulu, amagqabi awo amakhulu, anentliziyo entle aziboleka kakuhle kwisarwich carb ephantsi ().

Emva kokucheba iziqu, beka ii-collards kwimbiza yokuntywila emanzini imizuzwana engama-20 ukuya kwengama-30. Zisuse embizeni kwaye zibeke kwangoko kwisitya samanzi e-ice imizuzwana embalwa. Bambatha ngomile ngetawuli ecocekileyo kwaye uqalise ukwenza isandwich yakho isonge.

Gcwalisa isisongelo sakho ngezinto ezinje:

• imifuno emitsha
• iponyoponyo
• isaladi yenkukhu
• isaladi yetyhuna
• isikiwe iturkey
• Imifuno egcadiweyo
• icwambu lesonka samasi

9. Isaladi yeqanda yeavokhado

Iiavokhado zilayishwe nge:

• Amafutha asempilweni
• ifayibha
• iivithamini
• izimbiwa
• iikhompawundi ezichasayo

Olunye uphando lucebisa ukuba banokukhuthaza ukwaluphala okunempilo ().

Sebenzisa iavokhado endaweni yemayonesi kwisaladi yeqanda lendabuko yindlela elungileyo yokunyusa umxholo wesondlo kwesi sidlo esiqhelekileyo ngelixa ugcina i-snack keto-iyahambelana.

Hlanganisa amaqanda amancinci amancinci, abhalwe kanzima, i-avocado ecoliweyo, itswele elibomvu eligayiweyo, kunye nentwana yetyuwa nepepile.

Khonza kunye:

• isongelwa ngethayile
• iintonga zeseleri
• izilayi ezishinyeneyo zekhukhamba kunye neradish

10. Imifuno yemifuno ene-guacamole

IGuacamole yenza iketo yokutya enkulu, ephathekayo, kwaye esempilweni, njengoko iiavokhado zilayishwe ngamanqatha, ifayibha, kunye nedosi ephezulu yokutya okufunekayo. Ngapha koko, ii-avocado zibonelela nge-15 yegrama yamanqatha kunye ne-24% ye-DV yefayibha ngekomityi ye-3.5 (100-gram) ekhonza ().

Ukwenza i-guacamole, cofa nje iavokhado evuthiweyo kwaye udibanise nejusi yelamuni, itswele ebomvu ebomvu, kunye netyuwa nepepile. I-jalapeno entsha yenza ukongeza okuhle, nako.

Ukuba awulungiselanga ukwenza eyakho, ungathenga i-guacamole esele yenziwe kunye neyodwa. Nangona i-guacamole ilungile ukuyitya yodwa, ungasebenzisa iipepile ezimnandi, i-red radishes, isilimo esidliwayo esinamagatsha anamanzi, okanye i-broccoli yokuntywila.

11. Umhluzi wethambo

Ukuba unqwenela into elula kunye nokufudumala, umhluzi wethambo wenza ukhetho olungalindelekanga kodwa olumnandi lwe-keto dieters.

Ngokungafaniyo nomhluzi wendabuko, amathambo amathambo aphekwa ixesha elide kwaye aqukethe iiproteni ezininzi. Eminye yemihlambo yamathambo elungiselelwe ukurhweba iyaziqhayisa nge-10 yeeprotheyini kwikomityi nganye (i-240 mL) ().

Imithambo yamathambo ayiboneleli ngamanqatha amaninzi, kodwa unokuyongeza ngokulula le nto ngokudibanisa ioyile yekhokhonathi, ibhotolo, okanye ighee.

Unokwenza umhluzi wakho wethambo ngaphezulu kwesitovu okanye ngesipheki esicothayo okanye ngompheki woxinzelelo. Yenza ibhetshi enkulu kwaye uyibeke emkhenkceni kwindawo nganye ekulula ukuyifudumeza xa unqwenela ukutya okufudumeleyo, okuthuthuzelayo.

Ukuba ukhetha uphawu olungiselelwe ukuthengisa, qiniseka ukujonga ilebheli yesithako, njengoko ezinye zazo zigcina iilekese ezongeziweyo kwaye ziphezulu kwisodiyam.

12. I-Keto smoothies

Ukuba ulandela ukutya kwe-keto kunye nokucinga ukuba i-smoothies iya kuhlala ikho imida ngenxa yesiqulatho se-carb ephezulu, unethamsanqa.

Unokwenza i-keto-friendly smoothies usebenzisa ikhokhonathi, iavokhado, kunye nebhotolo yebhotolo njengesiseko sokunyusa umxholo wamafutha kunye nokubonelela ngombala ococekileyo.

Izixa ezincinci zeziqhamo ze-carb ezisezantsi, ezinje ngamajikijolo, ikalika, okanye ilamuni, zinokusetyenziswa kwi-keto smoothie, kodwa kuya kufuneka ubandakanye nemifuno eshinyeneyo enesipinatshi, ikhukhamba, i-kale, okanye i-jicama.

Olunye ukongeza okunencasa zezi:

• ukhokho
• isinamon
• isicatshulwa sevanilla
• iipowder zeProtein

Ukuba ufuna into emnandi, unokongeza iswiti evunyiweyo yeketo njenge-stevia okanye iziqhamo zemon.

13. Amandongomane adibeneyo

Amantongomane azele ziiprotein, amafutha, ifayibha, kunye nezityalo ezibonelela ngezibonelelo zezempilo ezahlukeneyo. Ngapha koko, olunye uphando lubandakanya ukutya okuphezulu kwamandongomane ngomngcipheko ophunguliweyo wesifo sentliziyo kunye nokufa okunxulumene nomhlaza ().

Ikomityi nje ye-1/4 (i-28 yeigram) yamandongomane axubeneyo ibonelela malunga ne-15 yegramu yamafutha, iigrama ezi-6 zeprotheyini, kunye neegrem ezimbini zefayibha ().

Ungathenga amandongomane adibeneyo ngaphambili okanye wakhe owakho umxube usebenzisa izinto ozithandayo. Ukuba uya kukhetho olwenziwe kwangaphambili, qiniseka ukuba ujonga iileyibhile kuyo nayiphi na into eyongeziweyo engalinganiyo kwisicwangciso sakho sokutya.

Ii-almonds, iicashews, amantongomane eBrazil, iipistachios, ii-walnuts, kunye nee-pecans zezona zikhetho zilungileyo zomxube wendlela yakho ye keto

Ezinye izongezo ezinesondlo zezi:

• imbewu kajongilanga
• Iintliziyo ze-hemp
• Iikhokho ze-cocoa
• ikhokhonathi

14. Imifuno ebilayo

Imifuno enotyiweyo enje ngeekhetshe lukhetho olukhulu lokutya i-keto.

Uphando lubonisa ukuba ukutya ukutya okubilisiweyo okuneebhaktiriya eziluncedo kunokukhuthaza ukusebenza kokugaya ukutya okunempilo kunye nokunciphisa umngcipheko wesifo seswekile kunye nesifo sentliziyo ().

Imifuno ebilayo inokuthengwa okanye yenziwe ekhaya.

Unokuvumba phantse naluphi na uhlobo lwemifuno, kubandakanya:

• ikhaphetshu
• ukhukhamba
• iminqathe
• icauliflower
• beet
• iimbotyi eziluhlaza

Ngamafutha ongezelelweyo, dibanisa i-veggie snack yakho ene-fat cream egcweleyo.

Kubalulekile ukuba uqaphele ukuba iipakethi ezigqityiweyo okanye ezo zenziwe ngeviniga aziboneleli naziphi na iiprobiotiki eziphilayo. Oku kusebenza kuninzi, ukuba ayingabo bonke, ukuthengisa ukhukhamba.

15. Iminquma

Iminquma kudala inconywa ngenxa yokutya okutyebileyo kwintliziyo enamafutha asempilweni, sisizathu esinye sokuba benze isidlo esikhulu se keto.

Iminquma ikwaqulathe ivithamin E, ifayibha, kunye nezinye izinto ezikhuthaza impilo ukuvelisa ukudumba kunye nokuthintela izifo ezinganyangekiyo njenge-osteoporosis ().

I-3.5-ounce (100-gram) yokuhambisa iminquma ibonelela malunga neekhalori ezili-145, iigram ezili-15 zamafutha, kunye neegram ezi-4 zee-carbs- phantse zonke zivela kwifayibha ().

Unokuzonwabela ngokucacileyo okanye uzifake nge-feta okanye i-gorgonzola ushizi ukuze ungeze amanye amanqatha.

16. Iibhombu ezinamanqatha

"Ibhombu enamanqatha" ligama elithetha abantu abakukutya kwe-keto okuchaze i-carb ephantsi, isitayile samandla esilumkileyo esanelisa izinyo lakho elimnandi.

Iibhombu ezinamafutha zihlala zenziwa kusetyenziswa ioyile yekhokhonathi, ibhotolo yebhotolo, iavokhado, okanye itshizi cream njenge sisiseko. Ezinye izithako zongezwa ukudala iiprofayili zokunambitheka okumnandi.

Itshokholethi emnyama kunye nebhotolo yamandongomane yindibaniselwano eyaziwayo, kodwa amathuba awanamda.

Ungazithenga ezi zimnandi zokutya okanye uzenzele ekhaya.

17. Inyathi ikholifulawa iyaluma

Zama impilo esempilweni, ukujija imifuno kumaphiko ebuffalo akudala ngokutshintshela inkuku kwifolifili etyebileyo icauliflower.

Ukongeza kwifayibha, icauliflower iqulethe ivithamin C kunye nezinye ii-antioxidants ezinokunciphisa ukudumba kunye nokunyusa impilo ().

Ukwenza la “maphiko” amnandi, phosa icauliflower oyithandayo kunye nesosi yenyathi oyithandayo kunye nebhotolo. Yosa ehovini kangangemizuzu engama-20-25 okanye usebenzise ifriji yomoya.

Ncedisa ngeentonga zecarrot kunye necala lefama okanye i-blue cheese yokugqoka.

18. Abaqhekezi beFlakisi abaneeshizi

Kwiindawo ezininzi ze-keto dieters, ii-crackers zihlala zingekho kwimenyu-kodwa akufuneki zibekho. Imbewu yeflakisi yomhlaba ilayishwe ngefayibha kunye ne-omega-3 fats, kwaye zenza isiseko esihle sabaqhekezi abanobubele be keto ().

Bhangqa abaqhiki nesonka samasi esisikiweyo, kwaye une-keto snack esempilweni kwaye emnandi efuna ukulungiswa okuncinci kakhulu.

Unokwenza ii-flax crackers ngokwakho okanye utsibe inkqubo yokubhaka kwaye uthenge ibhegi endaweni yoko.

19. iyogathi yekhokhonathi

I-yogurt ngumthombo omkhulu weprobiotic, onokuthi uxhase umsebenzi wokugaya ukutya okunempilo ().

Ikhokhonathi iyogathi isenza amaza njengeyona ndlela ithandwayo engenabisi eyogathi yemveli, kwaye ezinye iintlobo zikulungele ukutya kwe ketogenic.

20. Amakhowe ahlanganisiweyo

Amakhowa asezantsi kwii-carbs kwaye anika izondlo ezibalulekileyo, kubandakanya i-selenium, i-potassium, ivithamin D, kunye neevithamini ezininzi ze-B ().

Ukufumana iketo yokutya okumnandi, zama ukufaka amaqhosha e-mushroom cap kunye noshizi wekhrim okanye isoseji yomhlaba.

Ngokwahlukileyo okwahlukileyo, jika ii-portobello mushroom caps kwii-pizza ezincinane ze-Margherita ngokuzifaka nge-tomato sauce, i-mozzarella cheese, kunye ne-basil entsha ngaphambi kokubhaka de kube yithenda negolide.

21. Iibhola ezityibilikisayo

Iisendwitshi zesiko lebhola yenyama ziphezulu kwii-carbs ngenxa yebhanti. Nangona kunjalo, unokutshintsha i-bun nge-lettuce ukwenza i-keto meatball slider.

Hlanganisa inyama oyithandayo yomhlaba kunye namaqanda, igalikhi, imifuno, kunye netshizi yeParmesan, imilo ibe ziibhola, kwaye ubhake. Ezi zebhola zenyama ezinokutya zingadliwa ngokukhawuleza okanye zifriziwe kamva.

Xa ulungele ukumba, faka iibhola zenyama kwi-lettuce "i-buns" kwiprotheni ephezulu, i-snack ephantsi. Ukufumana idosi eyongezelelweyo yamafutha, bakhonze nge-tomato-garlic aioli yokuntywila.

Umgca wezantsi

Kungaba nzima ukufumana amashwamshwam e-keto-friendly anganeli nje ukuba nencasa kodwa asempilweni.

Ukukunceda uphume, olu luhlu lubonelela ngeendlela ezahlukeneyo zokuzonwabisa kunye nevenkile oyithengileyo onokukhetha kuzo. Zizame zonke - okanye ukhethe ezona zilungele ukuthanda kwakho kunye nendlela ophila ngayo.