Umbhali: Eugene Taylor
Umhla Wokudalwa: 16 Eyethupha 2021
Hlaziya Umhla: 14 Eyenkanga 2024
Anonim
I-10 Keto isaladi yokunxiba ukuCoca indlela yakho yokuphila eseCarb - Isondlo
I-10 Keto isaladi yokunxiba ukuCoca indlela yakho yokuphila eseCarb - Isondlo

Umxholo

I-ketogenic, okanye i-keto, ukutya kukutya okune-carb ephantsi kakhulu, ukutya okunamafutha aphezulu okubonisiweyo ukuhambisa izibonelelo zempilo ().

Ngelixa le ndlela yokutya inokuba ngumda ngokwendalo, ukuqhubela phambili kwisayensi yokutya kunye nobuchule bokupheka kuye kwenza ukuba oku kutya kube lula ukulandela.

Imifuno engekho-starchy efana nemifuno yesaladi iphantsi kwi-carbs kunye nenketho eyoyikisayo ukuba ulandela ukutya kwe keto. Okwangoku, kunokuba yinkohliso ukufumana isaladi enencasa, ephantsi enesaladi edlula ngaphaya kweoyile kunye neviniga.

Nazi iindlela ezili-10 zokunxiba isaladi, zonke ezineigremu ezi-4 zee-carbs ngokusebenza okanye ngaphantsi.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Ifama yasekhaya

Ngelixa ukunxitywa kweefama zemveli kwenziwa ngebhotolo, le recipe iyitshintshela ukhilimu omuncu, i-mayo, kunye nekhrimu enzima, ukubonelela ngeprofayile efanayo yokunambitheka nge-carb eyancitshisiweyo kunye nokunyuka kwamafutha.


Izithako

  • I-1/2 indebe (i-120 gram) ukhilimu omuncu
  • I-1/2 indebe (i-120 gram) ye-mayo
  • Ikomityi ye-1/4 (i-60 ml) yekrimu enzima yokubetha
  • 1 tsp yee-chives ezinqunqiweyo
  • 1 tsp yedill eyomileyo
  • 1 tsp ye powder itswele
  • 1 tsp yomgubo wegalikhi
  • 1-2 tsp (5-10ml) yejusi yelamuni entsha
  • Ityuwa kunye nepepile ukungcamla

Imiyalelo

  1. Hlanganisa zonke izithako kwisitya okanye kwisitya kunye nesiciko.
  2. Vuselela kakuhle.
  3. Ifriji yeeyure ezimbalwa ukukhonza ubandayo okanye uyisebenzise ngokukhawuleza kwiqondo lokushisa.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 84
  • Amafutha: 8 iigrem
  • IiCarbs: 2 iigrem
  • Iprotheni: 1 gram

2. Keto vinaigrette yaseNtaliyane

Le keto ijikeleza kwizibini ezintle zakudala kunye nayo nayiphi na imifuno yesaladi. Ngezithako uninzi lwabantu olunazo kwii-pantry zazo, inokusebenza njengesiseko sokuphila kwakho keto.


Izithako

  • 1 I-Tbsp yexesha lase-Itali
  • 1 indebe (240 ml) yeoyile elula yomnquma
  • 4 Tbsp (60 ml) yeviniga yewayini ebomvu
  • 1/2 tsp yetyuwa
  • I-1/4 tsp yepelepele emnyama yomhlaba
  • 1 Tbsp (15 ml) ye-Dijon lwemostade

Imiyalelo

  1. Hlanganisa zonke izithako kwisitya sokunxiba nesiciko.
  2. Shaka ngamandla kwaye uphumle imizuzu engama-30 ukuvumela iincasa ukuba zikhule.
  3. Gcina kwifriji ukuya kwiintsuku ezisi-7.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Ipunipoon 2 (30-ml) yokukhonza ibonelela:

  • Iikhalori: 198
  • Amafutha: 22 iigrem
  • IiCarbs: encinci
  • Iprotheni: ngaphantsi kwe-1 gram

3. I-jalapeno-cilantro yokunxiba

Ngokukhaba okuqholiweyo kwejalapeno kunye nokutsha kwecilantro, le ndlela ilula yokunxiba izisa ukukhanya okuqaqambileyo kungekuphela kwiisaladi kodwa kunye nenyama kunye nemifuno.

Izithako

  • I-1/2 indebe (i-25 gram) ye-cilantro ekhethiweyo
  • I-1/2 indebe (i-120 gram) ukhilimu omuncu okanye i-yoghurt yesiGrike
  • I-1 / 1-2 ye-jalapeno ecoliweyo
  • Iigrafu ezi-6 zegalikhi, zihlwiliwe
  • 1 tsp yetyuwa
  • 1/4 indebe (60 ml) yamanzi

Imiyalelo

  1. Hlanganisa zonke izithako kwi-blender okanye kwiprosesa yokutya kude kube lula.
  2. Vumela ukuphumla imizuzu eli-15 ukuya kwezi-20 ukuvumela iincasa ukuba zikhule.

Jonga iresiphi epheleleyo


Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 41
  • Amafutha: Iigrama ezi-3
  • IiCarbs: 1 gram
  • Iprotheni: 1 gram

4. I-Keto yobusi be-mustard yokugqoka

Oku kunxiba ayisiiisaladi kuphela kodwa inokusebenza njengesosi yokuntywila kuyo yonke into oyithandayo yokutya ngomunwe.

Izithako

  • I-1/2 indebe (i-120 grams) ye-cream egcweleyo enamafutha
  • 1/4 indebe (60 ml) yamanzi
  • Ikomityi ye-1/4 (60 ml) ye-Dijon lwemostade
  • 1 Tbsp (15 ml) yeapile cider iviniga
  • 1 Tbsp (10 iigrem) ze-erythritol yegranular okanye enye into enencasa yeketoet

Imiyalelo

  1. Yongeza zonke izithako kwisitya sokuxuba kunye ne-whisk ukudibanisa.
  2. Gcina kwifriji ukuya kuthi ga kwiiveki ezi-2.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 38
  • Amafutha: 2.5 grams
  • IiCarbs: encinci
  • Iprotheni: ngaphantsi kwe-1 gram

5. Ukunxiba kwesiQithi samawaka ama-Keto

Olu keto-luhlobo luthatha ukunxiba okuqhelekileyo kudibanisa isixa esifanelekileyo sobumnandi (ukusuka kwi-stevia) kunye ne-asidi (ukusuka kwi-ketchup kunye neviniga) ukonelisa iincasa zakho ngelixa ugcina ii-carbs ziphantsi.

Izithako

  • 1 indebe (230 gram) ye-mayo
  • I-2 Tbsp (35 iigrem) yeswekile ecoliweyo yeswekile
  • 1 Tbsp (15 ml) yeapile cider iviniga
  • 2 I-Tbsp (20 gram) yamakhukhamba acoliweyo
  • 2 Tbsp (20 gram) ye-anyanisi ecoliweyo
  • 1/8 tsp ye stevia
  • Ityuwa kunye nepepile ukungcamla

Imiyalelo

  1. Hlukanisa i-pickles kunye ne-anyanisi ekhethiweyo ukuze ube ne-1-tablespoon servings nganye.
  2. Hlanganisa zonke izithako, ngaphandle kwepunipoon enye ye-anyanisi kunye neekhuni, kwi-blender okanye kwiprosesa yokutya kunye nokudibanisa kude kube lula.
  3. Hlanganisa i-anyanisi eseleyo kunye ne-pickles.
  4. Thela ukunxiba engqayini, ubeke kwisikhenkcisi sakho, kwaye ii-flavour maziphuhlise ubuncinci imizuzu engama-30.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni-1 (15-ml) sokubonelela sibonelela:

  • Iikhalori: 96
  • Amafutha: Iigrama ezili-10
  • IiCarbs: encinci
  • Iprotheni: ngaphantsi kwe-1 gram

6. Ukunxiba keto kaKesare yemizuzu emihlanu

Wenza le nto yokunxiba kwimizuzu nje emihlanu, uphonsa imifuno yesaladi, kwaye ngaphezulu ngentwana yetshizi yeParmesan ngesaladi ekhawulezayo nelula yeKesare ene-carbs encinci.

Izithako

  • Iigrafu ezi-3 zegalikhi, ezinqunqiweyo
  • 1 1/2 tsp (10 grams) ye-anchovy paste
  • 1 tsp (5 ml) yesosi yaseWorcestershire
  • 2 Tbsp (30 ml) yejusi yelamuni entsha - okanye ijusi ye1 / 2 yeelamuni
  • 1 1/2 tsp (10 grams) ye-Dijon lwesardard
  • Indebe ye-3/4 (175 gram) ye-mayo
  • Ityuwa kunye nepepile ukungcamla

Imiyalelo

  1. Yongeza igalikhi, i-anchovy paste, i-Worcestershire sauce, ijusi yelamuni, kunye ne-Dijon lwesardard kwisitya esiphakathi kwaye whisk kunye.
  2. Yongeza i-mayo kwaye uqhubeke nokubetha de kube kudityanisiwe.
  3. Yongeza ityuwa kunye nepepper ukula.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni-1 (15-ml) sokubonelela sibonelela:

  • Iikhalori: 100
  • Amafutha: Iigrama ezili-10
  • IiCarbs: encinci
  • Iprotheni: ngaphantsi kwe-1 gram

7. I-keto ecoliweyo yeketo eluhlaza okwesibhakabhaka enxiba nge chives

Nokuba ngamaphiko enkuku okanye imifuno nje engenamsebenzi, oku kugqitywa kokutya okwenziwe ngombala oluhlaza okwesibhakabhaka kuqinisekisa ukuba akukho khemikhali zongeziweyo zininzi zeebhotile zibonelela.

Izithako

  • 1 indebe (230 gram) ye-mayo
  • I-1/2 indebe (i-120 gram) ukhilimu omuncu
  • 1 Tbsp (15 ml) yejusi yelamuni
  • 1 tsp (5 ml) yesosi yaseWorcestershire
  • 1 tsp yomgubo wegalikhi
  • I-1/2 tsp yetyuwa yolwandle
  • I-1/2 tsp yepelepele emnyama
  • Indebe ye-3/4 (i-115 gram) yetshizi eluhlaza okwesibhakabhaka
  • Ikomityi ye-1/4 (i-10 gram) ye-chives entsha, ecoliweyo

Imiyalelo

Yongeza zonke izithako kwisitya esiphakathi kwaye udibanise kunye uze udibanise kakuhle.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 106
  • Amafutha: Iigrama ezili-12
  • IiCarbs: 1 gram
  • Iprotheni: 1 gram

8. Ukunxitywa kwe-Wasabi-cucumber-avocado

Oku kunxiba kuhlaziya ngakumbi kushushu ehlobo kodwa kunokudityaniswa nemifuno emitsha ekukhetheni i-carb ephantsi nangaliphi na ixesha lonyaka. Umgubo we-wasabi unokuhlengahlengisa ukunambitha, ngokuxhomekeke kwinqanaba lakho lobushushu.

Izithako

  • 1 iavokhado
  • Iziqu ezi-2-4 ze-anyanisi eluhlaza
  • I-1/2 ikhukhamba, ihlanjwe kakuhle
  • Ijusi ye1 / 2 lime
  • 2 Tbsp (15 gram) yomgubo we-wasabi
  • 2 Tbsp (30 ml) yeoyile yeavokhado
  • 2 tsp (10 ml) yerayisi okanye iapile cider iviniga
  • I-1/2 tsp yomgubo wegalikhi
  • 1/4 tsp yetyuwa

Imiyalelo

Hlanganisa zonke izithako kwiprosesa yokutya okanye i-blender kunye ne-pulse kude kube lula.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 75
  • Amafutha: 7 iigrem
  • IiCarbs: encinci
  • Iprotheni: 1 gram

9. Ukunxitywa kwamandongomane aseAsia

Uninzi lweesosi ezenziwe ngamandongomane zipakisha iswekile elungileyo, isenza ukuba kube nzima ukuzilungiselela ukutya keto.

Le recipe ishiya iswekile kodwa ibambe ubungakanani bayo nayiphi na isosi enkulu yamandongomane. Yisebenzise njenge-marinade ye-satay yenkukhu okanye ngaphezulu kwemifuno yakho oyithandayo.

Izithako

  • I-1/3 indebe (i-80 gram) yebhotolo yendalo yamandongomane
  • 1/4 indebe (60 ml) yamanzi ashushu
  • 2 Tbsp (30 ml) yesosi yesosi
  • 2 Tbsp (30 ml) yeviniga
  • 1 ikalika, ijusi
  • 1 tsp yejinja egayiweyo
  • 1 tsp yegalikhi
  • 1 tsp yepelepele

Imiyalelo

  1. Hlanganisa zonke izithako kwi-blender okanye kwiprosesa yokutya kude kube lula.
  2. Gcina kwifriji ukuya kwiintsuku ezili-10.

Ukuba uziva ukunxiba kuswele ubumnandi, amathontsi ambalwa esincindi se-stevia kufuneka enze iqhinga.

Jonga iresiphi epheleleyo

Iinyani ngesondlo

Isipuni esine-2-ml (30-ml) sibonelela:

  • Iikhalori: 91
  • Amafutha: 7 iigrem
  • IiCarbs: 4 iigrem
  • Iprotheni: 2 iigrem

10. I-Keto raspberry-tarragon yokugqoka

Le yokunxiba ibonelela ngethamo eqinileyo ye-antioxidants kwii-raspberries kunye ne-tarragon, kunye nebhonasi eyongeziweyo yeoyile ye-triglyceride (MCT) yeoyile yokwenza ipetosis.

Kukhetho olukhulu kulo naluphi na uhlobo lwemifuno kodwa inokusetyenziselwa ukuhambisa i-salmon, inkukhu, kunye neminye imithombo yeprotein.

Izithako

  • I-1/2 indebe (i-120 ml) yeoyile ye-olive
  • Ikomityi ye-1/4 (60 ml) yeoyile ye-MCT (efumaneka kwiivenkile okanye kwi-Intanethi)
  • Ikomityi ye-1/4 (60 ml) yeviniga yeapile cider
  • 2 Tbsp (30 gram) ye-Dijon lwesardard
  • 1 1/2 tsp ye-tarragon entsha (okanye i-1/2 tsp yomile)
  • I-1/4 tsp ye-keto-friendly sweetener
  • Ingca yetyuwa oyikhethile
  • I-1/2 indebe (i-60 gram) yamaqunube amatsha, acoliweyo

Imiyalelo

  1. Hlanganisa zonke izithako, ngaphandle kwee-raspberries, kwisitya kunye ne-whisk malunga nemizuzwana engama-15 kude kube yi-creamy.
  2. Yongeza i-raspberries ecoliweyo kwaye uqhube kakuhle ukudibanisa.
  3. Lungisa ubumnandi obunqwenelekayo

Jonga iresiphi epheleleyo

Iinyani ngesondloIsipuni esine-2-ml (30-ml) sibonelela:
  • Iikhalori: 158
  • Amafutha: Iigrama ezili-17
  • IiCarbs: 1 gram
  • Iprotheni: ngaphantsi kwe-1 gram

Ukunxiba okungafanelekanga kwisidlo se keto kunye neengcebiso zokuthenga

Ngelixa izinto ezininzi zokunxiba isaladi zinobuhlobo keto ngenxa yomlinganiselo we-fat-to-carb, ezinye azilingani nale profayile-ngokubanzi kuba bapakisha iswekile okanye benza ukungabikho kwamafutha ngokongeza ii-carbs. Ukunxiba okungafanelekanga kubandakanya:

  • Ukunxiba isiFrentshi
  • ukunxiba isaladi engenamafutha
  • ukunxiba ubusi bemastadi ngokwesiko
  • Ukunxiba kweCatalina
  • ii-vinaigrette zangaphambi kwebhotile

Ngelixa i-keto yesaladi yokunxiba eyenzelwe ekhaya ingcamla okuhlaziyayo, uninzi lweentlobo zentengiso ezinkulu ziyafumaneka nazo.

Xa uthenga i-keto isaladi yokunxiba, nikela ingqalelo kwezi zinto zilandelayo:

  • Isithako sokuqala kufuneka sibe luhlobo lwamafutha, anje ngomnquma, iavokhado, okanye ioyile ye-MCT.
  • Izithako kufuneka zisondele kwindalo ngokunokwenzeka, ezinje ngamayeza, iziqholo, incindi yelamuni, kunye neviniga.
  • Jonga iswekile eyongeziweyo.
Isishwankathelo Izinto zokunxiba ezithengwa ezivenkileni ziphezulu kwiishukela ezongeziweyo okanye zenza ukungabikho kwamafutha ngokongeza ii-carbs. Ukuqinisekisa ukuba uthenga i-keto-friendly isaladi yokunxiba, funda ilebhile yesithako ngononophelo.

Umgca wezantsi

I-carb ephantsi kakhulu, ukutya okunamafutha aphezulu keto ifumene ukuthandwa kule minyaka idlulileyo.

Ngelixa le ndlela yokutya inokuba yeyokuthintela, iiresiphi zokuyila zinokubonelela ngeencasa zeentandokazi ze-carb ezindala ezinee-carbs ezincinci, zisenza iisaladi ezidikayo zibe yinto yexesha elidlulileyo.

Uninzi lweendlela zokupheka ezingentla zingagcinwa kwifriji kangangeentsuku ezisixhenxe okanye nangaphezulu, zikunike uluhlu lwezinto zokunxiba onokukhetha kuzo.

Ngezithako zokutya okupheleleyo kunye nedosi elungileyo yamafutha, ezi zinto zokunxiba ziqinisekile ukongeza ubomi kukutya kwe keto.

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