Chakudya Chofulumira cha Keto: Zinthu 9 Zosangalatsa Zomwe Mungadye

Zamkati

• 1. Mabulangeti opanda zingwe
• 2. Miphika Yotsika-Carb Burrito
• 3. Chakudya cham'mawa chotengera mazira
• 4. Sangweji Yankhuku Yopanda
• 5. Masaladi Ochepera-Carb
• 6. Zakumwa Zosavuta za Keto
• 7. Burgers Wokulunga Letesi
• 8. "Zosatsegula"
• 9. Zakudya Zakudya Zosavuta Zomwe Mungapite
• Mfundo Yofunika Kwambiri

Kusankha chakudya chofulumira chomwe chimakwanira pazakudya zanu kungakhale kovuta, makamaka mukamatsata dongosolo loletsa kudya monga ketogenic.

Chakudya cha ketogenic chimakhala ndi mafuta ambiri, mafuta ochepa komanso ochepa mapuloteni.

Ngakhale zakudya zambiri zachangu zimakhala ndi ma carbs ambiri, pali zosankha zina zabwino za keto.

Nazi zakudya 9 zachangu zomwe mungasangalale ndi zakudya za ketogenic.

1. Mabulangeti opanda zingwe

Zakudya zamaburger wamba zodyera mwachangu zili ndi ma carbs ambiri chifukwa chamabuns awo.

Kuti mupeze chakudya chofulumira cha burger, ingodumphani bun ndi zolembera zilizonse zomwe zingakhale ndi ma carbs ambiri.

Zokometsera zotchuka kwambiri zimaphatikizapo msuzi wa mpiru wa uchi, ketchup, msuzi wa teriyaki ndi anyezi ophika mkate.

Sinthanitsani zokometsera pamwambapa ndi mayo, salsa, dzira lokazinga, peyala, mpiru, letesi, kuvala ziweto, anyezi kapena phwetekere kuti muchepetse ma carbs ndikuwonjezera mafuta pachakudya chanu.

Nazi zitsanzo za chakudya chotsika kwambiri cha carb, keto-friendly burger:

• McDonald's Double Cheeseburger (palibe bun): Ma calories 270, magalamu 20 a mafuta, 4 magalamu a carbs ndi 20 magalamu a mapuloteni (1).
• Wendy's Double Stack Cheeseburger (palibe bun): Makilogalamu 260, magalamu 20 a mafuta, 1 gramu wa carbs ndi magalamu 20 a mapuloteni (2).
• Anyamata asanu Bacon Cheeseburger (palibe bun): Makilogalamu 370, magalamu 30 a mafuta, 0 magalamu a carbs ndi 24 magalamu a mapuloteni (3).
• Hardees ⅓ lb Thickburger ndi tchizi ndi nyama yankhumba (palibe bun): Ma calories 430, magalamu 36 a mafuta, 0 magalamu a carbs ndi 21 magalamu a mapuloteni (4).
• Sonic Double Bacon Cheeseburger (palibe bun): Makilogalamu 638, magalamu 49 a mafuta, magalamu atatu a carbs ndi magalamu 40 a mapuloteni (5).

Malo ambiri odyera mwachangu adzasangalala kukupatsani burger wopanda zingwe.

Limbikitsani kudya kwanu kwa fiber powonjezerapo saladi yosavuta yokhala ndi mafuta okhala ndi chakudya.

Ma burgers opanda zingwe ndi chakudya chosavuta, chosavuta kudya cha keto chomwe chingakuthandizeni kukhala okhutira mukamadya.

2. Miphika Yotsika-Carb Burrito

Chodabwitsa ndichakuti, burrito imodzi yokha imatha kunyamula zopitilira 300 ndi 50 magalamu a carbs (6).

Popeza chakudya cha ketogenic chimakhala chotsika kwambiri mu carbs (makamaka pansi pa 5% ya ma calories onse), kudumpha zipolopolo za burrito ndikulunga ndikofunikira.

Mwamwayi, mutha kupanga mbale yosangalatsa ya burrito popanda ma carb owonjezera.

Yambani ndi malo otsika kwambiri a carb ngati masamba obiriwira, kenaka onjezani zokonda zanu zama protein ndi mafuta.

Onetsetsani kuti mwapewa ma carb toppings ngati tchipisi cha tortilla, nyemba, mavalidwe okoma kapena chimanga.

M'malo mwake, khalani ndi mafuta, mafuta otsika kwambiri monga avocado, ma veggies, guacamole, kirimu wowawasa, salsa, tchizi, anyezi ndi zitsamba zatsopano.

Nazi njira zina za burrito mbale pazakudya za ketogenic:

• Chipotle Steak Burrito Bowl yokhala ndi letesi, salsa, kirimu wowawasa ndi tchizi (palibe mpunga kapena nyemba): Ma calories 400, 23 magalamu a mafuta, magalamu 6 a carbs ndi 29 magalamu a mapuloteni (7).
• Chipotle Chicken Burrito Bowl ndi tchizi, guacamole ndi letesi ya Roma (palibe mpunga kapena nyemba): Makilogalamu 525, magalamu 37 a mafuta, magalamu 10 a carbs ndi magalamu 40 a mapuloteni (7).
• Taco Bell Cantina Power Steak Bowl yokhala ndi guacamole yowonjezera (palibe mpunga kapena nyemba): Makilogalamu 310, magalamu 23 a mafuta, magalamu 8 a carbs ndi magalamu 20 a mapuloteni (8).
• Moe's Southwestern Grill Burrito Bowl wokhala ndi nyama zankhumba, tsabola wokazinga, kirimu wowawasa, tchizi ndi guacamole (palibe mpunga kapena nyemba): Ma calories 394, magalamu 30 a mafuta, magalamu 12 a carbs ndi 30 magalamu a mapuloteni (9).

Pangani chosankha cha keto-friendly burrito mbale posankha mpunga ndi nyemba ndikuthira mafuta omwe mumawakonda, otsika-carb.

3. Chakudya cham'mawa chotengera mazira

Kusankha keto kadzutsa pamalo odyera odyera mwachangu sikuyenera kukhala kovuta.

Malo ambiri ogulitsa mwachangu amapereka mazira, omwe ndi chakudya chabwino kwa iwo omwe amatsata zakudya za ketogenic.

Sikuti amangokhala ndi mafuta komanso mapuloteni ambiri, komanso amakhala otsika kwambiri mu carbs.

M'malo mwake, dzira limodzi limakhala ndi gramu yochepera 1 gramu (10).

Ngakhale mbale zambiri zamazira zimaperekedwa ndi buledi kapena bulauni, zimakhala zosavuta kupanga dongosolo lanu kukhala labwino.

Zakudya zam'mawa zotsatirazi ndizosankha zabwino kwa anthu omwe amadya zakudya za ketogenic:

• Panera Mkate Power Power Breakfast Bowl wokhala ndi nyama yang'ombe, mazira awiri, peyala ndi phwetekere: Makilogalamu 230, magalamu 15 a mafuta, magalamu 5 a carbs ndi magalamu 20 a mapuloteni.
• Chakudya cham'mawa chachikulu cha McDonald wopanda biscuit kapena hash browns: Makilogalamu 340, magalamu 29 a mafuta, magalamu awiri a carbs ndi magalamu 19 a mapuloteni (1).
• Bacon wa McDonald, Dzira ndi Tchizi wopanda bisiketi: Makilogalamu 190, magalamu 13 a mafuta, magalamu 4 a carbs ndi magalamu 14 a mapuloteni (1).
• Mbale ya Burger King Ultimate Breakfast yopanda zikondamoyo, ma brown kapena ma biscuit: Ma calories 340, magalamu 29 a mafuta, 1 gramu wa carbs ndi 16 magalamu a mapuloteni (11).

Kapenanso, kuyitanitsa mazira osavuta ndi mbali ya soseji ndi tchizi nthawi zonse kumakhala kotetezeka kwa ma ketogenic dieters.

Ngati muli ndi nthawi yoima pa chakudya, omelet ndi tchizi ndi masamba ndi njira ina yachangu.

Zakudya zodyera za mazira ndizosankha bwino kwa anthu omwe amadya zakudya za ketogenic. Kudumpha zowonjezera zama carb ngati toast, brown brown kapena zikondamoyo ndizofunikira.

4. Sangweji Yankhuku Yopanda

Njira imodzi yosavuta yoyitanitsira chakudya chamasana kapena chakudya chamadzulo mukamadya mwachangu ndizosavuta.

Kuitanitsa sangweji yophika ya nkhuku popanda bun ndikuisintha ndi mafuta onenepa ndi njira yopatsa thanzi komanso yokhutiritsa.

Malo ambiri odyera mwachangu ali ndi njirayi - muyenera kungofunsa.

Nazi njira zingapo zopangira chakudya chamafuta ochepa, chopatsa mafuta mukamapita:

• Sandwich ya Pico Guacamole ya McDonald yopanda bun: Ma calories 330, magalamu 18 a mafuta, 9 magalamu a carbs ndi 34 magalamu a protein (1).
• Burger King Grilled Chicken Sandwich yokhala ndi mayo owonjezera ndipo palibe bun: Ma calories 350, magalamu 25 a mafuta, 2 magalamu a carbs ndi 30 magalamu a mapuloteni (12).
• Thukuta tina tating'onoting'ono tomwe timadyetsedwa m'matumba awiri ovala ma avocado: Ma calories 420, magalamu 18 a mafuta, 3 magalamu a carbs ndi 25 magalamu a mapuloteni (13).
• Wendy's Grilled Chicken Sandwich yokhala ndi mayo owonjezera ndipo palibe bun: Ma calories 286, magalamu 16 a mafuta, magalamu 5 a carbs ndi 29 magalamu a mapuloteni (14).

Mukamayitanitsa nkhuku zophika, pewani zinthu zomwe zimayikidwa mumtsuko wokoma, kuphatikizapo uchi kapena madzi a mapulo.

Pitani mumtengowo ndi mafuta kuti mupatse masangweji a nkhuku zokometsetsa mwachangu keto kovomerezeka keto.

5. Masaladi Ochepera-Carb

Masaladi ochokera m'malesitilanti odyera mwachangu amatha kukhala okwera kwambiri mu carbs.

Mwachitsanzo, Wendy wa Apple Pecan Chicken Salad wambiri amakhala ndi magalamu 52 a carbs komanso 40 gramu ya shuga (15).

Ma carbs ochokera kuzipangizo zodziwika bwino za saladi monga mavalidwe, ma marinade ndi zipatso zatsopano kapena zouma zimatha kuwonjezera mwachangu.

Pofuna kuti saladi wanu azikhala ochepa mu carbs, ndikofunikira kudumpha zosakaniza zina, makamaka zomwe zili ndi shuga wowonjezera.

Kupewa mavalidwe otsekemera, zipatso ndi zina zopangira mafuta ndizofunikira kwa anthu omwe amatsatira zakudya za ketogenic.

Zotsatirazi ndizosankha zingapo za saladi zomwe zimagwirizana ndi zakudya za ketogenic:

• McDonald's Bacon Ranch Grill Chicken Saladi ndi guacamole: Makilogalamu 380, magalamu 19 a mafuta, magalamu 10 a carbs ndi magalamu 42 a mapuloteni (1).
• Chipotle Salad Bowl yokhala ndi nyama yang'ombe, romaine, tchizi, kirimu wowawasa ndi salsa: Makilogalamu 405, magalamu 23 a mafuta, magalamu 7 a carbs ndi magalamu 30 a mapuloteni (7).
• Saladi ya Taco ya Moe ndi adobo nkhuku, jalapenos, cheddar tchizi ndi guacamole: Makilogalamu 325, 23 magalamu amafuta, 9 magalamu a carbs ndi 28 magalamu a mapuloteni (9).
• Arby's Roast Turkey Farmhouse Saladi ndi kuvala ziweto za buttermilk: Ma calories 440, magalamu 35 a mafuta, magalamu 10 a carbs ndi 22 magalamu a mapuloteni (16).

Kuti muchepetse ma carb, khalani ndi mafuta olemera kwambiri, mavitamini otsika kwambiri ngati famu kapena mafuta ndi viniga.

Onetsetsani kuti mupewe nkhuku, croutons, mtedza wamtedza ndi zipolopolo za tortilla.

Pali njira zambiri zamasaladi pamenyu yazakudya zothamanga. Kudula mavalidwe okoma, zipatso, ma croutons ndi nkhuku zodyera zitha kuthandiza kuti carb isakhale yotsika.

6. Zakumwa Zosavuta za Keto

Zakumwa zambiri zomwe zimaperekedwa m'malesitilanti a m'mbali mwa msewu zimakonda kukhala ndi shuga wambiri.

Kuyambira mkaka wa mkaka mpaka tiyi wokoma, zakumwa zowonjezera shuga zimayang'anira mindandanda yazakudya mwachangu.

Mwachitsanzo, Vanilla Bean Coolatta waung'ono yekha wochokera ku Dunkin 'Donuts amanyamula magalamu 88 a shuga (17).

Ndiye ma supuni 22 a shuga.

Mwamwayi, pali zakumwa zambiri zachangu zomwe zimalowa mu zakudya za ketogenic.

Chisankho chodziwikiratu ndi madzi, koma nazi zosankha zingapo zakumwa zochepa:

• Tiyi wa iced wopanda shuga
• Khofi ndi zonona
• Khofi wakuda wakuda
• Tiyi wotentha wokhala ndi mandimu
• Soda madzi

Kusunga chotsekemera chopanda kalori ngati Stevia m'galimoto yanu kumatha kukuthandizani mukafuna kutenthetsa chakumwa chanu osawonjezera ma carbs.

Mukamatsatira zakudya za ketogenic, khalani ndi tiyi wopanda thukuta, khofi wokhala ndi zonona komanso madzi owala.

7. Burgers Wokulunga Letesi

Malo ena odyera mwachangu awona kuti anthu ambiri adya chakudya chochepa kwambiri.

Izi zapangitsa kuti pakhale zakudya zokhala ndi keto ngati ma burger okutidwa ndi letesi, omwe ndi njira yabwino kwambiri kwa anthu omwe amatsatira zakudya za ketogenic kapena omwe akufuna kudula carbs.

Ma burger okutidwa ndi letesi otsatirawa amapezeka pamndandanda wazakudya mwachangu:

• Ma Hardees ⅓ lb Ochepa-Carb Olemera: Ma calories 470, magalamu 36 a mafuta, 9 magalamu a carbs ndi 22 magalamu a mapuloteni (18).
• Lettuce-Yakulungidwa Thickburger: Ma calories 420, magalamu 33 a mafuta, 8 magalamu a carbs ndi 25 magalamu a mapuloteni (19).
• In-n-Out Burger "Mapuloteni Mtundu" Cheeseburger ndi anyezi: Makilogalamu 330, magalamu 25 a mafuta, magalamu 11 a carbs ndi magalamu 18 a mapuloteni (20).
• Guys asanu Bacon Cheeseburger mu kukulunga letesi ndi mayo: Ma calories 394, magalamu 34 a mafuta, ochepera 1 gramu wa carbs ndi 20 magalamu a protein (3).

Ngakhale burger wokutidwa ndi letesi sanatchulidwe ngati njira yosankhira, malo ambiri ogulitsa mwachangu atha kuvomera pempholi.

Pitani ku bulu ndikufunsani burger wokutidwa ndi letesi kuti adye chakudya chamafuta ambiri, chopanda mafuta.

8. "Zosatsegula"

Ngati mukutsata zakudya za ketogenic, muyenera kuchotsa mkate kuchokera pazakudya zanu.

Posankha chakudya chamasana kapena chamadzulo kulesitilanti yodyera, ganizirani za "unwich."

Unwiches ndi masangweji odzaza opanda mkate.

Jimmy John's, malo odyera odziwika bwino odyera mwachangu, ndiye adayambitsa teremu ndipo pakadali pano amapereka njira zambiri zokoma zosasangalatsa.

Nayi ma keto-ochezeka osakanikirana ndi Jimmy John's (21):

• Ophunzira a J.J. Gargantuan (salami, nkhumba, nyama yowotcha, Turkey, ham ndi provolone): Makilogalamu 710, magalamu 47 a mafuta, magalamu 10 a carbs ndi magalamu 63 a mapuloteni.
• Ophunzira a J.J. BLT (nyama yankhumba, letesi, phwetekere ndi mayo): Ma calories 290, magalamu 26 a mafuta, 3 magalamu a carbs ndi 9 magalamu a mapuloteni.
• The Big Italian (salami, ham, provolone, nkhumba, letesi, phwetekere, anyezi, mayo, mafuta ndi viniga): Ma calories 560, magalamu 44 a mafuta, 9 magalamu a carbs ndi 33 magalamu a mapuloteni.
• Ang'ono 3 (tuna saladi): Makilogalamu 270, magalamu 22 a mafuta, magalamu 5 a carbs ndi magalamu 11 a mapuloteni.

Zidziwitso zina, monga J.J. Gargantuan, ali ndi ma calorie ambiri.

Kuti mupeze chakudya chopepuka, khalani ndi njira zochepa zomwe mungapeze, zomwe zili pansi pa ma calories 300.

Unwiches ndi chakudya chomwe chimakhala ndi masangweji opanda mkate. Opangidwa ndi nyama, tchizi ndi masamba ochepa a carb, amasankha chakudya chabwino kwa anthu omwe amadya ketogenic.

9. Zakudya Zakudya Zosavuta Zomwe Mungapite

Kuyimika pa malo odyera omwe mumakonda kwambiri kungakupatseni chakudya chofulumira, chosangalatsa, koma kusunga zokhwasula-khwasula zomwe zatsimikiziridwa ndi ketogenic kumatha kukuthandizani pakudya.

Monga chakudya, zokhwasula-khwasula za ketogenic ziyenera kukhala ndi mafuta ambiri komanso mafuta ochepa.

Chodabwitsa ndichakuti, malo ogulitsira ambiri komanso malo amafuta amakhala ndi zakudya zamafuta ochepa.

Zakudya zopitilira muyeso za zakudya za ketogenic ndi monga:

• Mazira ophika kwambiri
• Mapaketi a batala wa chiponde
• Chingwe chachitsulo
• Mtedza
• Maamondi
• Mbeu za mpendadzuwa
• Ng'ombe yonyansa
• Mitengo yanyama
• Mapaketi a Tuna
• Nkhumba zong'ambika

Ngakhale kugula zokhwasula-khwasula ndi kosavuta, kuyang'ana kukonzekera zakudya zopangira nokha kumakupatsani mphamvu pazakudya zomwe mumadya.

Kuyika ndalama m'malo ozizira kuti muzisunga mgalimoto yanu kumatha kukhala kosavuta kubweretsa zakudya zopatsa thanzi za ketogenic, kuphatikiza mazira owiritsa, ma carb veggies ndi tchizi.

Zakudya zokhwasula-khwasula zambiri, kuphatikiza mazira owiritsa, owuma ndi mtedza, amapezeka m'malo opangira mafuta komanso m'misika yamagetsi.

Mfundo Yofunika Kwambiri

Kupeza zakudya zamafuta ambiri, zama carb ochepa komanso zokhwasula-khwasula panjira sikuyenera kukhala kovuta.

Malo odyera ambiri odyera mwachangu amapereka zosankha zomwe zingasinthidwe malinga ndi momwe mungakondere.

Kuchokera m'mbale zamazira ndi zomanga thupi mpaka ma burger okutidwa ndi letesi, makampani azakudya zothamanga akuwona kuchuluka kwa anthu omwe amatsata zakudya za ketogenic.

Pamene chakudya cha ketogenic chikuchulukirachulukira, zosankha zokoma kwambiri zama carb zitha kupezeka pamndandanda wazakudya posachedwa.