Ukutya okukhawulezayo okuKeto-Friendly: 9 Izinto ezimnandi onokuzitya

Umxholo

• 1. IiBurgers ezingafakwanga
• 2. Izitya ezisezantsi zeCarb Burrito
• 3. Isidlo sakusasa esenziwe ngamaqanda
• 4. Isonka esihlohliweyo senkukhu
• 5. IiSaladi ezisezantsi zeCarb
• 6. Iziselo ezinobuhlobo zeKeto
• 7. IiBurgers ezisongelwe ngethofi
• 8. "Iinyikima"
• 9. Imidlalo yokutya okulula ekulula ukuyihambisa
• Umgca osezantsi

Ukukhetha ukutya okukhawulezayo okuhambelana nokutya kwakho kunokuba ngumceli mngeni, ngakumbi xa ulandela isicwangciso sokutya esithintelayo njengokutya kwe ketogenic.

Ukutya kwe-ketogenic kunamafutha amaninzi, kuncinci kwii-carbs kwaye kumodareyitha kweeprotein.

Ngelixa uninzi lokutya okukhawulezayo kuhlala kuphezulu kwii-carbs, kukho ezinye iindlela zokhetho ezinokubakho.

Nazi iindlela ezili-9 zokutya okukhawulezayo onokuyonwabela kwisidlo se ketogenic.

1. IiBurgers ezingafakwanga

Ukutya okuqhelekileyo kwe-burger kwiivenkile zokutya okukhawulezayo kuphezulu kwi-carbs ngenxa yeebuns zabo.

Kwinguqulo evunyiweyo yeketo yokutya okukhawulezayo kokutya kwe-burger, tsiba nje i-bun kunye nayo nayiphi na into enokuthi ibe phezulu kwi-carbs.

Izinto ezithandwayo ze-carb topping zibandakanya ubusi be-mustard sauce, i-ketchup, isosi ye-teriyaki kunye no-anyanisi onesonka.

Guqula ezi zinto zingasentla ngentloko nge-mayo, i-salsa, iqanda elosiweyo, i-avocado, i-mustard, i-lettuce, i-ranch yokunxiba, i-anyanisi okanye i-tomato ukunciphisa kwi-carbs kunye nokongeza amanqatha kwisidlo sakho.

Nayi eminye imizekelo ye-carb ephantsi, ukutya okune-keto-friendly burger:

• UMcDonald's Cheeseburger oBini (akukho bun): Iikhalori ezingama-270, iigram ezingama-20 zamafutha, iigram ezi-4 zee-carbs kunye neegram ezingama-20 zeprotheyini (1).
• I-Wendy's Double Stack Cheeseburger (akukho bun): Iikhalori ezingama-260, iigram ezingama-20 zamafutha, i-1 gram yee-carbs kunye ne-20 gram yeprotheni (2).
• Abafana abahlanu Bacon Cheeseburger (akukho bun): Iikhalori ezingama-370, iigrama ezingama-30 zamafutha, iigrama ezi-0 zeecarbs kunye neegram ezingama-24 zeprotheyini (3).
• I-Hardee ⅓ lb I-Thickburger netshizi kunye nebhekoni (akukho bun): Iikhalori ezingama-430, iigram ezingama-36 zamafutha, iigrama ezi-0 zeikhabho kunye neegram ezingama-21 zeprotheyini (4).
• I-Sonic Double Bacon Cheeseburger (akukho bun): Iikhalori ezingama-638, iigram ezingama-49 zamafutha, iigrama ezi-3 zee-carbs kunye neegram ezingama-40 zeprotheyini (5).

Uninzi lwamaziko okutya okukhawulezayo aya konwaba ukukukhonza i-burger engenanto.

Konyusa ukutya kwakho ifayibha ngokongeza isaladi esecaleni elula enxibe okunamafutha aphezulu kwisidlo sakho.

Ii-burgers ezingenamakhaphu zizinto ezilula, ezinokutya okukhawulezayo okuza kukugcina wonelisekile xa usitya ekuhambeni.

2. Izitya ezisezantsi zeCarb Burrito

Ngokumangalisayo, isongelo esinye se-burrito sinokupakisha ngaphezulu kweekhalori ezingama-300 kunye ne-50 gram yee-carbs (6).

Kuba ukutya kwe-ketogenic kusezantsi kakhulu kwii-carbs (zihlala ziphantsi kwe-5% yeekhalori zizonke), ukutsiba iigobolondo ze-burrito kunye nokusonga kuyimfuneko.

Ngethamsanqa, ungakha isitya esimnandi se-burrito ngaphandle kwee-carbs ezongeziweyo.

Qala ngesiseko se-carb esezantsi njengoluhlaza oluhlaza, emva koko yongeza ukhetho lwakho lweprotheni kunye nokukhetha kwamafutha.

Qiniseka ukuba uyayiphepha i-carb toppings efana nee-tortilla chips, iimbotyi, iilokhwe ezimnandi okanye umbona.

Endaweni yoko, ncamathela kumanqatha aphezulu, iinketho ze-carb ezisezantsi ezinje nge-avocado esikiweyo, iiveggies ezisusiweyo, i-guacamole, ukhilimu omuncu, i-salsa, itshizi, amatswele kunye nemifuno emitsha.

Nazi ezinye iindlela zesitya se-burrito kwizidlo zetoetogenic:

• I-Chipotle Steak Burrito Bowl kunye neletisi, isalsa, ukhilimu omuncu kunye noshizi (akukho rayisi okanye iimbotyi): Iikhalori ezingama-400, iigram ezingama-23 zamafutha, ii-6 iigrem zecarbs kunye neegram ezingama-29 zeprotheyini (7).
• I-Chipotle Chicken Burrito Bowl enesonka samasi, i-guacamole kunye ne-lettuce yamaRoma (akukho rayisi okanye iimbotyi): Iikhalori ezingama-525, iigram ezingama-37 zamafutha, iigram ezili-10 zee-carbs kunye neegram ezingama-40 zeprotheyini (7).
• I-Taco Bell Cantina Power Steak Bowl ene-guacamole eyongezelelweyo (akukho rayisi okanye iimbotyi): Iikhalori ezingama-310, iigram ezingama-23 zamafutha, iigrama eziyi-8 zeecarbs kunye neegram ezingama-20 zeprotheyini (8).
• I-Moe's Southwestern Grill Burrito Bowl enehagu carnitas, ipepile egriziweyo, ukhilimu omuncu, itshizi kunye ne-guacamole (akukho rayisi okanye iimbotyi): Iikhalori ezingama-394, iigram ezingama-30 zamafutha, iigram ezili-12 zee-carbs kunye neegram ezingama-30 zeprotheyini (9).

Yenza ukhetho lwe-keto-friendly isitya se-burrito ngokususa irayisi kunye neembotyi kunye nokufaka ii-toppings zakho ozithandayo eziphezulu.

3. Isidlo sakusasa esenziwe ngamaqanda

Ukukhetha ukhetho lwe-keto kwasekuseni kwindawo yokutyela ekhawulezayo akufuneki kube nzima.

Uninzi lweziko lokutya okukhawulezayo likhonza amaqanda, okukutya okugqibeleleyo kwabo balandela ukutya kwe ketogenic.

Akunjalo nje kuphela ukuba aphezulu kwioli kunye neeprotheni, ziphantsi kakhulu kwi-carbs.

Ngapha koko, iqanda elinye liqulathe ngaphantsi kwe-1 gram yee-carbs (10).

Nangona izitya ezininzi zamaqanda zinikezelwa ngesonka okanye ngehashe browns, kulula ukwenza iodolo yakho ibe ye-keto-friendly.

Ezi zikhetho zilandelayo zokutya kwasekuseni zikhetho olukhulu kubantu abalandela ukutya kwe ketogenic:

• IPanera Bread Power Breakfast Bowl ene-steak, amaqanda amabini, iavokhado kunye netumato: Iikhalori ezingama-230, iigram ezili-15 zamafutha, iigram ezi-5 zee-carbs kunye ne-20 gram yeprotheni.
• Isidlo sakusasa esikhulu sikaMcDonald ngaphandle kwebhiskithi okanye i-hash browns: Iikhalori ezingama-340, iigram ezingama-29 zamafutha, 2 iigrem zecarbs kunye ne-19 gram yeprotein (1).
• Bacon kaMacDonald, iqanda kunye neqebengwana lesonka samasi ngaphandle kwebhiskithi: Iikhalori ezili-190, iigram ezili-13 zamafutha, ii-4 gram zecarbs kunye ne-14 yeeprotheyini (1).
• Isitya sakusasa seBurger King Ultimate Breakfast ngaphandle kwamaqebengwana, i-hash browns okanye i-biscuit: Iikhalori ezingama-340, iigram ezingama-29 zamafutha, i-1 gram yee-carbs kunye ne-16 yeeprotein (11).

Ngenye indlela, uku-odola amaqanda acocekileyo ngecala le-sausage kunye netshizi kuhlala kubheja okhuselekileyo kwi-ketogenic dieters.

Ukuba unayo ixesha lokumisa kwi-deli, i-omelet kunye noshizi kunye nemifuno yindlela enye ekhawulezayo.

Isidlo sakusasa esenziwe ngamaqanda lukhetho olufanelekileyo kubantu abalandela ukutya kwe ketogenic. Ukutsiba ii-carb add-ons ezifana ne-toast, i-hash browns okanye i-pancake yinto ekufuneka uyenzile.

4. Isonka esihlohliweyo senkukhu

Enye yeendlela ezilula zoku-odola isidlo sasemini okanye isidlo sangokuhlwa xa usitya ukutya okukhawulezayo kukugcina kulula.

Uku-odola isandwich yenkukhu eyosiweyo ngaphandle kwebhan kunye nokuziqhelanisa nezinto ezinamafutha aphezulu yindlela enesondlo kunye eyonelisayo yokuhlala kwi-ketosis.

Uninzi lweendawo zokutyela ezikhawulezayo zinolu khetho lukhoyo-kuya kufuneka ubuze.

Nazi iindlela ezimbalwa zokwenza i-carb ephantsi, ukutya okunamafutha aphezulu xa usendleleni:

• Isandwich kaMcDonald's Pico Guacamole ngaphandle kwebun: Iikhalori ezingama-330, iigram ezili-18 zamafutha, iigramu ezili-9 zee-carbs kunye ne-34 yeeprotheyini (1).
• I-Burger King Sandwich yenkukhu eyosiweyo ene-mayo eyongezelelweyo kwaye akukho bun: Iikhalori ezingama-350, iigram ezingama-25 zamafutha, 2 iigrem zecarbs kunye neegram ezingama-30 zeprotheyini (12).
• I-Chick-fil-I-Nuggets eziKhohliweyo zenkukhu ezifakwe kwii-servings ezimbini zeerandi zokunxiba: Iikhalori ezingama-420, iigram ezili-18 zamafutha, ii-3 gram zecarbs kunye neegram ezingama-25 zeprotheyini (13).
• I-Wendy's Sandwich yenkukhu eyosiweyo ene-mayo eyongezelelweyo kwaye akukho bun: Iikhalori ezingama-286, iigram ezili-16 zamafutha, ii-5 gram zecarbs kunye nama-29 eeprotheyini (14).

Xa u-odola inkukhu eyosiweyo, thintela izinto ezihlanjululwe kwiisosi ezimnandi, kubandakanya ubusi okanye isiraphu yemephu.

Tsiba i-bun kwaye uphakamise amanqatha ukuze unike ukutya okukhawuleziweyo kweenkukhu zesandwich i-keto evunyiweyo.

5. IiSaladi ezisezantsi zeCarb

Iisaladi ezivela kwiindawo zokutyela ezikhawulezayo zinokuba phezulu kakhulu kwii-carbs.

Umzekelo, isaladi ye-Apple Pecan Chicken ebungakanani obukhulu be-Wendy iqulethe i-52 gram ye-carbs kunye ne-40 gram yeswekile (15).

IiCarbs ezivela kwizithambiso ezithandwayo zesaladi ezinje ngokunxiba, ii-marinade kunye neziqhamo ezitsha okanye ezomisiweyo zinokudibanisa ngokukhawuleza.

Ukugcina isaladi yakho iphantsi kwii-carbs, kubalulekile ukutsiba izithako ezithile, ngakumbi ezo zineswekile eninzi.

Ukuphepha ukunxiba okuswiti, iziqhamo kunye nezinye izithako ze-carb ephezulu kubalulekile kubantu abalandela ukutya kwe ketogenic.

Ezi zilandelayo zikhetho ezininzi zeesaladi ezihambelana nokutya kwe ketogenic:

• Isaladi yenkukhu eyosiweyo yaseMcDonald's Bacon Ranch nge-guacamole: Iikhalori ezingama-380, iigram ezingama-19 zamafutha, iigram ezili-10 zee-carbs kunye ne-42 yeeprotein (1).
• I-Chipotle Salad Bowl ene-steak, i-romaine, itshizi, ukhilimu omuncu kunye ne-salsa: Iikhalori ezingama-405, iigram ezingama-23 zamafutha, iigram ezisi-7 zeecarbs kunye neegram ezingama-30 zeprotheyini (7).
• Isaladi ye-Taco Moe enenkukhu ye-adobo, jalapenos entsha, itshizi ye-cheddar kunye ne-guacamole: Iikhalori ezingama-325, iigram ezingama-23 zamafutha, iigramu ezili-9 zee-carbs kunye neegram ezingama-28 zeprotheyini (9).
• I-Arby's Roast Turkey Ifama yesaladi enebhanti yebhanti yokunxiba: Iikhalori ezingama-440, iigram ezingama-35 zamafutha, iigram ezili-10 zee-carbs kunye neegram ezingama-22 zeproteni (16).

Ukunciphisa i-carbs, bambelela kwi-fat-fat, low-carb dressings njenge ranch okanye ioyile kunye neviniga.

Qiniseka ukuba uyayiphepha inkuku enesonka, ii-croutons, iialandi kunye namaqokobhe e-tortilla.

Zininzi iindlela zokukhetha isaladi kwiimenyu zokutya okukhawulezayo. Ukusika ukunxiba okuswiti, iziqhamo, ii-croutons kunye neenkukhu ezinesonka kunokunceda ukugcina umxholo wesidlo sisezantsi.

6. Iziselo ezinobuhlobo zeKeto

Zininzi iziselo ezinikwa kwiindawo zokutyela ezisecaleni kwendlela zihlala zineswekile eninzi.

Ukusuka kwi-milkshakes ukuya kwi-tea emnandi, iziselo ezineswekile zilawula iimenyu zokutya okukhawulezayo.

Umzekelo, inye nje encinci yeVanilla Bean Coolatta evela kwiipakethe zeDunkin ’eDonuts kwiipesenti ezingama-88 zeswekile (17).

Ziyi-22 iisupuni zeswekile.

Ngethamsanqa, zininzi iziselo zokutya okukhawulezayo okuhambelana nokutya kwe ketogenic.

Olona khetho lucacileyo ngamanzi, kodwa Nazi ezinye iindlela ezimbalwa zedrabhs:

• Iti ebandwayo engenaswekile
• Ikofu enekrimu
• Ikofu emnyama emnyama
• Iti eshushu enencindi yelamuni
• Amanzi esoda

Ukugcina i-sweetener ye-no-calorie njengoStevia kwimoto yakho inokukunceda xa ufuna ukusela isiselo sakho ngaphandle kokongeza ii-carbs.

Xa ulandela ukutya kwe-ketogenic, ncamathela kwiti engenaswekile, ikofu enokhilimu kunye namanzi ahlwahlwazayo.

7. IiBurgers ezisongelwe ngethofi

Ezinye iivenkile ezithengisa ukutya okukhawulezileyo ziye zaphawula ukuba abantu abaninzi batya ukutya okuneswekile eninzi.

Oku kukhokelele kwimenyu ye-keto-friendly izinto ezinje nge-lettuce esongelwe nge-burger, ezizezona zintle kakhulu kubantu abalandela ukutya kwe-ketogenic okanye abo bafuna ukusika ii-carbs.

Ezi burger zilandelayo zisongelwe nge-lettuce ziyafumaneka kwiimenyu zokutya okukhawulezayo:

• IiHarde ⅓ lb ezisezantsi kwiCarb Thickburger: Iikhalori ezingama-470, iigram ezingama-36 zamafutha, iigramu ezili-9 zee-carbs kunye ne-22 yeeprotheyini (18).
• I-Lettuce-Wrapped Thickburger kaCarl's Jr. Iikhalori ezingama-420, iigram ezingama-33 zamafutha, iigremu eziyi-8 zee-carbs kunye ne-25 yeeprotheyini (19).
• I-in-n-Out Burger "Uhlobo lweProteni" I-Cheeseburger ene-anyanisi: Iikhalori ezingama-330, iigram ezingama-25 zamafutha, iigram ezili-11 zee-carbs kunye ne-18 yeeprotheyini (20).
• Abafana abahlanu Bacon Cheeseburger kwisongezo se lettuce kunye ne mayo: Iikhalori ezingama-394, iigrama ezingama-34 zamafutha, ngaphantsi kwe-1 gram yee-carbs kunye ne-20 gram yeprotein (3).

Nokuba i-lettuce esongelwe nge-burger ayiboniswanga njengenketho yemenyu, uninzi lokutya okukhawulezayo kunokulungiselela esi sicelo.

Tsiba i-bun kwaye ucele i-burger esongelwe kwi-lettuce yokutya okumnandi okunamafutha aphezulu, ukutya okune-carb.

8. "Iinyikima"

Ukuba ulandela ukutya kwe ketogenic, kuya kufuneka ususe isonka kwindlela otya ngayo.

Xa ukhetha isidlo sasemini okanye isidlo sangokuhlwa kwindawo yokutyela ethengisa ukutya okukhawulezayo, qaphela "i-unwich."

Iiswitshi zizalisa nje isandwich ngaphandle kwesonka.

UJimmy John's, indawo yokutyela ekhawulezayo yokutya, wayila eli xesha kwaye kungoku nje unikezela ngeendlela ezininzi ezinencasa ye-unich.

Nazi iindlela ezimbalwa zokudibanisa i-keto-friendly ezivela kwiJimmy John's (21):

• IJJ. IGargantuan (isalami, inyama yehagu, inyama yenkomo egcadiweyo, iturkey, ham kunye ne-provolone): Iikhalori ezingama-710, iigram ezingama-47 zamafutha, iigram ezili-10 zee-carbs kunye ne-63 yeeprotein.
• IJJ. I-BLT (ibhekoni, iletisi, itumato kunye ne-mayo): Iikhalori ezingama-290, iigrama ezingama-26 zamafutha, iigrama ezi-3 zee-carbs kunye ne-9 yeeprotein.
• I-Italian enkulu (i-salami, i-ham, i-provolone, inyama yehagu, iletisi, iitumato, itswele, i-mayo, ioyile kunye neviniga): Iikhalori ezingama-560, iigram ezingama-44 zamafutha, iigram ezili-9 zeecarbs kunye ne-33 yeeprotein.
• I-Slim 3 (isaladi yetyhuna): Iikhalori ezingama-270, iigram ezingama-22 zamafutha, iigram ezi-5 zee-carbs kunye ne-11 yeeprotein.

Ezinye ii-uniches, ezifana neJJ. IGargantuan, ziphezulu kakhulu kwiikhalori.

Ukutya okukhaphukhaphu, ncamathela kwi-Slim unsich ongakhetha kuzo, eziphantsi kweekhalori ezingama-300.

Iiswitshi kukutya okubandakanya ukuzaliswa kwesandwich ngaphandle kwesonka. Yenziwe yinyama, itshizi kunye nemifuno ephantsi ye-carb, benza isidlo esifanelekileyo sokukhetha abantu abakukutya kwe ketogenic.

9. Imidlalo yokutya okulula ekulula ukuyihambisa

Ukuma kwindawo yakho yokutyela oyithandayo kunokubonelela ngokutya okukhawulezayo, okunomdla, kodwa ukugcina ukutya okulula okuvunyiweyo ketogenic kusenokukunceda kukutyhutyhe phakathi kokutya.

Njengokutya, amashwamshwam e-ketogenic kufuneka abe namafutha aphezulu kwaye abe ne-carbs esezantsi.

Okumangalisa kukuba, iivenkile ezininzi ezilula kunye nezikhululo zegesi zinokhetho olufanelekileyo lokutya okune-carb ephantsi.

Ukutya okulula ekutyeni kwe ketogenic kubandakanya:

• Amaqanda abilisiweyo
• Iipakethi zebhotolo yamandongomane
• Ishizi yomtya
• Amandongomane
• Iiamangile
• Imbewu kajongilanga
• Inyama yenkomo
• Iintonga zenyama
• Iipakethi ze-Tuna
• Iinyama zehagu

Nangona ukuthenga amashwamshwam kulunge, ukugxila ekulungiseleleni ukutya okutyiwa ekhaya kuya kukunika ulawulo ngakumbi kukutya okutyayo.

Ukutyala imali kwindawo epholileyo ukuyigcina emotweni yakho kunokwenza kube lula ukuzisa ukutya okulula okune-ketogenic, kubandakanya amaqanda abilisiwe, ii-carb ezisezantsi kunye netshizi.

Amashwamshwam amaninzi afanelekileyo e-keto, kubandakanya amaqanda abilisiweyo, amajerky kunye namandongomane, ayafumaneka kwizikhululo zegesi nakwiivenkile ezilula.

Umgca osezantsi

Ukufumana ukutya okunamafutha aphezulu, ukutya okune-carb ephantsi kunye nokutya okulula apha endleleni akufuneki kube nzima.

Iindawo zokutyela ezininzi ezinokutya okukhawulezayo zibonelela ngeendlela ezinokhetho ezinokuthi zilungiselelwe ukuthanda kwakho.

Ukusuka kwiqanda kunye neeprotheyini izitya ukuya kwi-burger esongelwe nge-lettuce, ishishini lokutya okukhawulezayo liyabona inani elikhulayo labantu abalandela ukutya kwe-ketogenic.

Njengoko ukutya kwe-ketogenic kuqhubeka nokunyuka ekuthandeni, ukhetho olunencasa ye-carb ngokuqinisekileyo luya kubakho kwimenyu yokutya okukhawulezayo kungekudala.