Zakudya Zakudya Zosangalatsa za Keto 21

Zamkati

• 1. Mini frittatas
• 2. Caprese saladi skewers
• 3. Kuluma saladi kwa Kaisara
• 4. Cajun kalembedwe ka shrimp ndi belu tsabola kebabs
• 5. Veggie timitengo ndi batala wa nati
• 6. Mabwato a salimoni a salimoni
• 7. Masikono a sushi a Keto
• 8. Collard sangweji wobiriwira wokutira
• 9. Saladi ya dzira la peyala
• 10. Veggie timitengo ndi guacamole
• 11. Msuzi wa mafupa
• 12. Keto smoothies
• 13. Mtedza wosakaniza
• 14. Msuzi wowotcha
• 15. Maolivi
• 16. Mabomba onenepa
• 17. Kolifulawa wa njati amaluma
• 18. Ophwanya fulakesi ndi tchizi
• 19. Yogati ya kokonati
• 20. bowa modzaza
• 21. Oyendetsa masewera a nyama
• Mfundo yofunika

Zakudya zambiri zokhwasula-khwasula zili ndi ma carbs ambiri kuti zigwirizane ndi dongosolo la keto. Izi zitha kukhala zokhumudwitsa makamaka mukamayesetsa kuthana ndi njala yapakati pa chakudya.

Ngati mwapezeka kuti muli ndi vuto la kupwetekali, musadandaule.

Pali zosankha zambiri zokhazokha za carb zomwe zili zathanzi momwe zimakhalira zokoma.

Nkhaniyi ikufotokoza zokhwasula-khwasula 21 zokometsera keto kuti muphatikize mu chakudya chanu chotsatira.

1. Mini frittatas

Mini frittatas, kapena ma muffin a mazira, ndi chakudya chokwanira kwambiri cha keto chomwe chimakhala chosavuta kukonzekera komanso chosinthika kwathunthu.

Zomwe mukufunikira kuti muyambe ndi:

• mazira khumi ndi awiri
• muyezo 12-chikho muffin poto
• kusakaniza mbale
• uvuni

Poyamba, menyani mazira m'mbale ndi nyengo ndi mchere pang'ono ndi tsabola.

Gawani dzira losakaniza mofanana pakati pa kapu iliyonse ya muffin ndikuwonjezera zosakaniza zomwe mumakonda monga:

• sipinachi
• bowa
• tomato
• tchizi

Kuphika pa 350 ° F (180 ° C) kwa mphindi pafupifupi 15-20, kapena mpaka itakhazikika.

Zambiri pazakudya zimasiyana kutengera zomwe mumapanga. Frittata imodzi (170 magalamu) atha kupereka makilogalamu 320, magalamu 14 a mapuloteni, ndi magalamu 21 a mafuta ().

Zisungeni m'firiji kuti muthe kutenga angapo mukamatuluka, kapena kuphika magulu angapo ndikuziwumitsa pambuyo pake.

2. Caprese saladi skewers

Caprese saladi ndi wokonda kwambiri ku Italiya. Mukasonkhanitsa zosakaniza pa skewers, zimasanduka chotupitsa chachikulu.

Kukonzekera ndikosavuta monga kusinthanitsa tizi tchizi ta mozzarella, masamba a basil, ndi tomato wa chitumbuwa pa skewers. Idyani momveka bwino kapena sakanizani viniga wosakaniza ndi mafuta kuti musunse.

3.5-ounce (100 magalamu) a saladi ya Caprese itha kupereka ma calories a 139, magalamu 7 a mapuloteni, ndi magalamu 11 a mafuta - osaphatikizanso msuzi wothira ().

3. Kuluma saladi kwa Kaisara

Ngati ndinu okonda saladi wa Kaisara, mumakonda kuluma kwa mini Caesar. Mutha kugwiritsa ntchito letesi ya romaine ngati mukufuna kuisunga mwachikale, koma mtundu wobiriwira wonyezimira ngati kale umagwira bwino ngati simukufuna kuzidya nthawi yomweyo.

Pangani makapu anu kuti asunge saladiyo potenthetsa magawo a supuni ya gramu ya Parmesan poto yophika. Kuphika mpaka tchizi usungunuke ndipo wayamba bulauni.

Lolani magawo osungunuka a tchizi aziziziritsa pang'ono asanaike aliyense pansi pamunsi pa mini muffin pan, osakakamiza tchizi kuti apange makapu a muffin. Asiyeni ziziziritse kwathunthu, ndipo zisandulika makapu ang'onoang'ono, odyera, omata.

Ikani masamba ndi zovala zomwe mumakonda komanso gawo lanu mu chikho chilichonse cha Parmesan. M'malo mwa croutons, pamwamba ndi nthanga zokazinga kapena ma pistachios owonjezera. Kuti mupeze mapuloteni ambiri, onjezani nkhuku yodulidwa kapena nsomba yosuta.

4. Cajun kalembedwe ka shrimp ndi belu tsabola kebabs

Nkhanu ndizomwe zimapatsa mafuta omega-3 athanzi. Amakhalanso ochepa mu mercury kuposa mitundu ina ya nsomba, kuwapanga kukhala ndi zakudya zopatsa thanzi zokoma ().

Choyamba, gwiritsani ntchito mawonekedwe a Cajun owuma pa shrimp. Ikani zitsamba zokhala ndi zokometsera pa skewers, kusinthana ndi magawo akuda a tsabola watsopano wabelu.

Kuphika kapena kuphika kebabs mpaka nkhanuyo yophika bwino ndipo tsabola ali pakati pa khirisipi ndi ofewa. Tumikirani nthawi yomweyo, kapena sungani m'firiji mpaka mutakonzeka kudya.

5. Veggie timitengo ndi batala wa nati

Kuphatikiza masamba osaphika kapena osaphika pang'ono ndi batala womwe mumakonda ndi chimodzi mwazosavuta zokhazokha zopatsa thanzi zomwe mungapange.

Mtedza umadzazidwa ndi mafuta athanzi amtima. Kafukufuku akuwonetsa kuti kudya mtedza pafupipafupi kumatha kuthandizira kuwongolera shuga wamagazi ndikuchepetsa ().

Supuni 2 (32 gramu) yotumiza mafuta a chiponde, popanda mafuta owonjezera, imanyamula mozungulira magalamu 16 a mafuta. Sakanizani kaloti wosaphika ndi udzu winawake mu batala wa amondi kapena yesani broccoli wouma mopepuka kapena wothira mafuta a chiponde ().

Ngati simukupanga batala wa nati wanu, onetsetsani kuti mwayang'ana mtundu wa mtundu womwe mumagula, chifukwa maphikidwe ena amakhala ndi shuga wowonjezera. Mabotolo abwino kwambiri komanso athanzi amafunikira chinthu chimodzi - mtedza.

6. Mabwato a salimoni a salimoni

Salmoni sikuti imangopeza mafuta omega-3 komanso mapuloteni komanso vitamini D, michere yomwe anthu ambiri samapeza yokwanira ().

Zakudya zokwana 3.5 gramu (100 gramu) za nsomba zamzitini zimapatsa theka la mtengo wa tsiku ndi tsiku (DV) wa vitamini D, ndipo amatha kupanga saladi woyenerana ndi keto zakudya ().

Phatikizani nsomba yophika ndi mayonesi kuti mupange saladi yosavuta, yokoma. Mutha kusintha makonda anu powonjezera zitsamba, zonunkhira, adyo, kapena mandimu.

Gwiritsani ntchito saladi ya salimoni yodzaza ndi mapesi atsopano a udzu winawake kuti mukhale ndi zowonjezera zowonjezera zowonjezera.

7. Masikono a sushi a Keto

Masikono a sushi a Keto ndi zokhwasula-khwasula zopatsa thanzi zomwe zimasonkhana mphindi 15 zokha. Zomwe mukusowa ndi phukusi la masamba a nori and zitsamba ndi nsomba zomwe mungagwiritse ntchito kudzaza.

Mutha kugwiritsa ntchito nsomba yaiwisi, ya kalasi ya sushi, koma sikofunikira. Nsomba yosuta kapena yopanda nsomba konse - kuphatikiza nkhumba zambiri monga peyala, belu tsabola, ndi nkhaka - zimagwiranso ntchito.

Kuti mupititse patsogolo mafuta, mutha kuwonjezera kirimu kapena kuwotcha ndi msuzi wa chiponde - onetsetsani kuti mulibe zotsekemera zowonjezera.

Kuti musonkhanitse sushi, ingoikani nori ndikuchepetsera m'mbali ndi madzi pang'ono. Ikani kudzazidwa kwanu pa pepala nori ndikupukuta mwamphamvu. Dulani mu zidutswa zazing'ono kapena muzidya ngati kukulunga.

8. Collard sangweji wobiriwira wokutira

Maluwa a Collard amanyamula zakudya zofunikira, kuphatikizapo:

• wachinyamata
• kashiamu
• mavitamini K, C, ndi A

Kuphatikiza apo, masamba awo akuluakulu, owoneka bwino amabwerekera bwino ku sandwich ya carb yotsika ().

Mukamachepetsa zimayambira, ikani zokololazo mumphika wamadzi otentha kwa masekondi 20 mpaka 30. Chotsani mumphika ndikuyika nthawi yomweyo mumphika wamadzi oundana kwa mphindi zochepa. Patani ziume ndi thaulo loyera ndikuyamba kupanga masangweji anu.

Dzazani zokutira zanu ndi zinthu monga:

• zitsamba zatsopano
• peyala
• nkhuku saladi
• saladi wa tuna
• sliced ​​Turkey
• nkhumba zouma
• kirimu kirimu

9. Saladi ya dzira la peyala

Ma avocado amanyamula ndi:

• mafuta athanzi
• CHIKWANGWANI
• mavitamini
• mchere
• anti-yotupa mankhwala

Kafukufuku wina akuwonetsa kuti atha kulimbikitsa ukalamba wathanzi ().

Kugwiritsa ntchito avocado m'malo mwa mayonesi mu saladi wachizolowezi ndi njira yabwino kwambiri yopezera zakudya zomwe mumadya mukasungabe keto yanu.

Phatikizani mazira ochepa odulidwa, owola zolimba, peyala yosenda, anyezi wofiira wosungunuka, ndi mchere ndi tsabola.

Kutumikira ndi:

• letesi wokulunga
• ndodo za udzu winawake
• magawo wandiweyani wa nkhaka ndi radish

10. Veggie timitengo ndi guacamole

Guacamole amapanga keto chotupitsa chachikulu, chotheka, komanso chopatsa thanzi, chifukwa ma avocado amadzaza mafuta, fiber, komanso kuchuluka kwa michere yofunikira. M'malo mwake, ma avocado amapereka magalamu 15 a mafuta ndi 24% ya DV ya fiber pa 3.5-chikho (100-gramu) yotumikira ().

Kuti mupange guacamole, ingopani avocado yakucha ndikuphatikiza ndi madzi a mandimu, anyezi wofiira, ndi mchere ndi tsabola. Jalapeno yatsopano imaphatikizanso zabwino kwambiri.

Ngati simukufuna kudzipanga nokha, mutha kugula zopangidwa kale komanso m'modzi mwa ma guacamole. Ngakhale guacamole ndi yabwino kudya yokha, mutha kugwiritsanso ntchito tsabola wokoma, belu wofiira, udzu winawake, kapena broccoli kuti musunse.

11. Msuzi wa mafupa

Ngati mumalakalaka kutentha ndi kutentha, msuzi wa fupa umapanga zosankha zosayembekezereka koma zokoma kwa keto dieters.

Mosiyana ndi msuzi wachikhalidwe, broth broth amaphika motalika ndipo amakhala ndi mapuloteni ambiri. Mitundu ina yamafupa yokonzedwa bwino imadzitama mpaka magalamu 10 a mapuloteni pa chikho (240 mL) ().

Msuzi wa mafupa samapereka mafuta ambiri, koma mutha kuwonjezera izi powonjezera mafuta a kokonati, batala, kapena ghee.

Mutha kupanga msuzi wanu wamphongo pamwamba pa chitofu kapena ndi wophika pang'onopang'ono kapena wophika. Pangani mtanda waukulu ndikuwumitsa m'matumbo omwe ali osavuta kutenthetsa mukalakalaka chotupitsa chotentha, chotonthoza.

Ngati mungasankhe mtundu wokonzekera malonda, onetsetsani kuti mwayang'ana chizindikiro chake, popeza ena mwa iwo amakhala ndi zotsekemera zowonjezera ndipo ali ndi sodium wochuluka.

12. Keto smoothies

Ngati mungatsatire zakudya za keto ndikuganiza kuti ma smoothies akhoza kukhala opanda malire chifukwa chokhala ndi mafuta ambiri, muli ndi mwayi.

Mutha kupanga ma ketoothi ​​ochezeka pogwiritsa ntchito kokonati, peyala, ndi batala wa nati ngati maziko olimbikitsira mafuta ndikupereka mawonekedwe okoma.

Zipatso zochepa za carb, monga zipatso, laimu, kapena mandimu, zitha kugwiritsidwa ntchito mu keto smoothie, koma muyenera kuphatikizanso nyama zothinana zowonjezera monga sipinachi, nkhaka, kale, kapena jicama.

Zowonjezera zina zokoma ndi izi:

• koko
• sinamoni
• Kutulutsa vanila
• mavitamini okoma

Ngati mukufuna china chake chokoma, mutha kuwonjezera zonunkhira zovomerezeka ndi keto ngati stevia kapena monk zipatso.

13. Mtedza wosakaniza

Mtedza uli wodzaza ndi zomanga thupi, mafuta, fiber, ndi mankhwala omwe amapereka zabwino zosiyanasiyana zathanzi. M'malo mwake, kafukufuku wina amaganiza kuti kudya mtedza kwambiri kumachepetsa chiopsezo cha matenda amtima komanso imfa yokhudzana ndi khansa ().

1/4 chikho (28 magalamu) a mtedza wosakanikirana umapereka pafupifupi magalamu 15 a mafuta, 6 magalamu a mapuloteni, ndi magalamu awiri a fiber ().

Mutha kugula mtedza wosakanikirana kapena kupanga zosakaniza zanu pogwiritsa ntchito zomwe mumakonda. Ngati mupita kukakonzekereratu, onetsetsani kuti mwayang'ana chizindikiro cha zinthu zilizonse zomwe sizikugwirizana ndi dongosolo lanu lazakudya.

Maamondi, ma cashews, mtedza waku Brazil, ma pistachios, walnuts, ndi ma pecans ndi njira zabwino pakusankhira kwanu keto.

Zowonjezera zowonjezera ndi:

• mbewu za mpendadzuwa
• mitima ya hemp
• koko za cocoa
• kokonati

14. Msuzi wowotcha

Zomera zotsekemera monga pickles ndi njira yabwino kwambiri yopangira zakudya zopatsa thanzi.

Kafukufuku akuwonetsa kuti kudya zakudya zofufumitsa zomwe zili ndi mabakiteriya opindulitsa kumatha kulimbikitsa kugaya kwamphamvu ndikuchepetsa chiopsezo cha matenda ashuga ndi matenda amtima ().

Masamba owotcha amatha kugulidwa kapena kupangidwa kunyumba.

Mutha kuthira pafupifupi mtundu uliwonse wa masamba, kuphatikiza:

• kabichi
• nkhaka
• kaloti
• kolifulawa
• beets
• zitheba

Kuti muwonjezere mafuta, pezani chotupitsa chanu chotukuka ndi mafuta odzaza mafuta.

Ndikofunika kuzindikira kuti zonunkhira zosakanizidwa kapena zopangidwa ndi viniga sizipereka ma probiotic amoyo. Izi zikugwira ntchito kwa ambiri, ngati si onse, ogulitsa zipatso.

15. Maolivi

Azitona akhala akutamandidwa kale chifukwa chopeza mafuta athanzi amtima, ndichimodzi mwazifukwa zomwe amapanga keto chotupitsa.

Maolivi amakhalanso ndi vitamini E, fiber, ndi zinthu zina zolimbikitsa thanzi zomwe zimachepetsa kutupa komanso kupewa matenda osachiritsika monga kufooka kwa mafupa ().

Mafuta okwana 3.5-gramu (100-gramu) omwe amapereka azitona amapereka pafupifupi ma calories 145, magalamu 15 a mafuta, ndi magalamu 4 a carbs - pafupifupi onse omwe amachokera ku fiber ().

Mutha kusangalala nawo momveka bwino kapena kuwapaka ndi feta kapena gorgonzola tchizi kuti muwonjezere mafuta ena.

16. Mabomba onenepa

"Bomba lamafuta" ndi mawu oti anthu omwe amadya keto omwe adapangidwa kuti afotokoze za carb yochepa, mphamvu yoluma yamphamvu yomwe imakwaniritsa dzino lanu lokoma.

Mabomba amafuta nthawi zambiri amapangidwa pogwiritsa ntchito mafuta a coconut, batala wa mtedza, peyala, kapena kirimu tchizi monga maziko. Zosakaniza zina zimawonjezeredwa kuti apange mbiri yabwino yazonunkhira.

Chokoleti chakuda ndi batala wa chiponde ndiwotchuka, koma kuthekera kwake kulibe malire.

Mutha kugula zokhwasula-khwasula kapena zotsekemera kapena kuzipanga kunyumba.

17. Kolifulawa wa njati amaluma

Yesani kupindika kwamasamba pamapiko achikale a njati posinthanitsa nkhuku ndi kolifulawa wonenepa kwambiri.

Kuphatikiza pa fiber, kolifulawa imakhala ndi vitamini C ndi ma antioxidants ena omwe amachepetsa kutupa komanso kukulitsa thanzi ().

Kuti mupange "mapiko" okoma awa, ponyani kolifulawa wodulidwa ndi msuzi wanu wokonda njati ndi batala wosungunuka. Wotani mu uvuni kwa mphindi 20-25 kapena gwiritsani ntchito mpweya wowotchera.

Kutumikira ndi timitengo ta karoti ndi mbali ya munda kapena kuvala tchizi wabuluu.

18. Ophwanya fulakesi ndi tchizi

Kwa ma keto dieters ambiri, ma crackers nthawi zambiri sakhala pamndandanda - koma sayenera kutero. Mbeu za fulakesi pansi zimadzazidwa ndi mafuta ndi omega-3 mafuta, ndipo amapanga maziko abwino opangira ma keto ().

Phatikanani ndi tchizi tating'onoting'ono, ndipo muli ndi chotupitsa cha keto chopatsa thanzi komanso chokoma chomwe chimafunikira kukonzekera pang'ono.

Mutha kupanga zokhwasula nthabwala nokha kapena kudumphira kuphika ndikugula thumba m'malo mwake.

19. Yogati ya kokonati

Yogurt ndi gwero lalikulu la maantibiotiki, omwe amatha kuthandizira kugaya chakudya ().

Yogati ya kokonati yakhala ikupanga mafunde ngati njira yotchuka yopanda mkaka ku yogurt yachikhalidwe, ndipo mitundu ina ndiyofunikanso kudya ketogenic.

20. bowa modzaza

Bowa mulibe ma carbs ambiri ndipo mumakhala zakudya zofunikira, kuphatikizapo selenium, potaziyamu, vitamini D, ndi mavitamini angapo a B ().

Kuti mupeze chotupitsa cha keto chokoma, yesani kulowetsa batani zisoti ndi tchizi tchizi kapena soseji wapansi.

Popotoza kwina, tembenuzani zisoti za bowa za portobello mu pizza yaying'ono ya Margherita powadzaza ndi msuzi wa phwetekere, mozzarella tchizi, ndi basil watsopano musanaphike mpaka wachifundo ndi golide.

21. Oyendetsa masewera a nyama

Masangweji achikhalidwe amtundu wa meatball ali ndi ma carbs ambiri chifukwa cha bun. Komabe, mutha kusinthanitsa bungweli ndi letesi kuti mupange zotsatsira za keto meatball.

Sakanizani nyama yomwe mumakonda ndi mazira, adyo, zitsamba, ndi tchizi cha Parmesan, pangani mipira, ndikuphika. Ma meatballs okoma keto amatha kudyedwa nthawi yomweyo kapena kuzizira pambuyo pake.

Mukakonzeka kukumba, ikani nyama zanyama mu letesi "mabulu" kuti mukhale ndi mapuloteni ambiri, otsika kwambiri a carb. Kuti muwonjeze mafuta, apatseni mafuta a phwetekere kuti adye.

Mfundo yofunika

Kungakhale kovuta kupeza zokhwasula-khwasula za keto zomwe sizokoma zokha komanso zathanzi.

Kukuthandizani, mndandandawu umapereka mitundu yosiyanasiyana yazokometsera zokongoletsa kunyumba komanso zosankha zomwe mungasankhe. Yesani zonsezi - kapena sankhani zomwe zikugwirizana ndi zomwe mumakonda komanso moyo wanu.