10 Keto Saladi Kuvala Kuti Muzikongoletsa Moyo Wanu Wotsika-Carb

Zamkati

• 1. Famu ya eni nyumba
• Zosakaniza
• Malangizo
• 2. Keto vinaigrette waku Italiya
• Zosakaniza
• Malangizo
• 3. Kuvala kokometsera kwa jalapeno-cilantro
• Zosakaniza
• Malangizo
• 4. Kuvala uchi wa mpiru wa keto
• Zosakaniza
• Malangizo
• 5. Kuvala kwa Keto Thousand Island
• Zosakaniza
• Malangizo
• 6. Kuvala keto kwa Kaisara kwa mphindi zisanu
• Zosakaniza
• Malangizo
• 7. Zokometsera keto buluu tchizi kuvala ndi chives
• Zosakaniza
• Malangizo
• 8. Mavalidwe a Wasabi-nkhaka-avocado
• Zosakaniza
• Malangizo
• 9. Kuvala chiponde ku Asia
• Zosakaniza
• Malangizo
• 10. Keto rasipiberi-tarragon kuvala
• Zosakaniza
• Malangizo
• Mavalidwe osayenera a keto zakudya ndi malangizo ogula
• Mfundo yofunika
• Kudya Chakudya: Saladi Yosasangalatsa

Ketogenic, kapena keto, zakudya ndizochepa kwambiri, zakudya zamafuta ambiri zomwe zawonetsedwa kuti zimapindulitsa angapo azaumoyo ().

Ngakhale kuti njirayi imatha kuchepa, kupita patsogolo kwa sayansi yazakudya komanso zaluso zophikira kwapangitsa kuti chakudyachi chikhale chosavuta kutsatira.

Zomera zopanda wowuma monga masamba a saladi ndizochepa mu carbs komanso njira yowopsa ngati mukutsata keto. Komabe, zitha kukhala zovuta kupeza chovala chokoma, chotsika kwambiri cha carb chomwe chimapitilira mafuta wamba ndi viniga.

Nawa mavalidwe 10 osavomerezeka a keto, onse okhala ndi magalamu 4 a carbs pa kutumikira kapena kuchepera.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Famu ya eni nyumba

Ngakhale kuvala kwachikhalidwe kumapangidwe ndi batala wa mafuta, njirayi imasinthanitsa kirimu wowawasa, mayo, ndi kirimu cholemera, ndikupatsa mawonekedwe omwewo ndi mafuta ochepa.

Zosakaniza

• 1/2 chikho (120 magalamu) a kirimu wowawasa
• 1/2 chikho (120 magalamu) a mayo
• 1/4 chikho (60 ml) ya kirimu cholemera kwambiri
• 1 tsp wa chives wodulidwa
• 1 tsp wa katsabola wouma
• 1 tsp wa ufa wa anyezi
• 1 tsp wa ufa wa adyo
• 1-2 tsp (5-10ml) wa mandimu watsopano
• Mchere ndi tsabola kuti mulawe

Malangizo

1. Phatikizani zosakaniza zonse mu mbale kapena chidebe ndi chivindikiro.
2. Muziganiza bwino.
3. Refrigerate kwa maola angapo kuti mutumikire ozizira kapena mutumikire nthawi yomweyo kutentha.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 84
• Mafuta: 8 magalamu
• Ma carbs: 2 magalamu
• Mapuloteni: 1 galamu

2. Keto vinaigrette waku Italiya

Keto kameneka kamayendetsa bwino kwambiri pakati pa masamba ndi saladi. Ndi zosakaniza zomwe anthu ambiri ali nazo m'matumba awo, zitha kukhala zofunikira kwambiri pamoyo wanu wa keto.

Zosakaniza

• 1 Tbsp wa zokometsera ku Italy
• 1 chikho (240 ml) yamafuta ochepa azitona
• 4 Tbsp (60 ml) wa viniga wofiira
• 1/2 tsp mchere
• 1/4 tsp tsabola wakuda wakuda
• 1 Tbsp (15 ml) wa mpiru wa Dijon

Malangizo

1. Phatikizani zonse zopangira chidebe chovala ndi chivindikiro.
2. Sambani mwamphamvu ndikupumula kwa mphindi 30 kuti zonunkhira zikule.
3. Sungani mufiriji kwa masiku asanu ndi awiri.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 198
• Mafuta: 22 magalamu
• Ma carbs: zochepa
• Mapuloteni: osakwana 1 gramu

3. Kuvala kokometsera kwa jalapeno-cilantro

Ndi kukhathamira kwa zokometsera za jalapeno komanso kutsitsimuka kwa cilantro, kuvala kosavuta kumeneku kumabweretsa kuwala osati kokha ku masaladi komanso nyama ndi ndiwo zamasamba zokazinga.

Zosakaniza

• 1/2 chikho (25 magalamu) a cilantro chodulidwa
• 1/2 chikho (120 magalamu) kirimu wowawasa kapena yogurt wachi Greek
• 1 / 2-1 jalapeño wodulidwa
• 6 adyo cloves, osenda
• 1 tsp mchere
• 1/4 chikho (60 ml) yamadzi

Malangizo

1. Sakanizani zonse zopangira blender kapena purosesa wazakudya mpaka zosalala.
2. Lolani kupumula kwa mphindi 15-20 kuti zokometsera zikule.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 41
• Mafuta: 3 magalamu
• Ma carbs: 1 galamu
• Mapuloteni: 1 galamu

4. Kuvala uchi wa mpiru wa keto

Kuvala kumeneku si kwa saladi kokha komanso kumatha kukhala ngati msuzi wokometsera wazakudya zanu zonse za keto.

Zosakaniza

• 1/2 chikho (120 magalamu) a zonona zonona zonona
• 1/4 chikho (60 ml) yamadzi
• 1/4 chikho (60 ml) ya mpiru wa Dijon
• 1 Tbsp (15 ml) wa apulo cider viniga
• 1 Tbsp (10 magalamu) a granular erythritol kapena zotsekemera zina zokometsera keto

Malangizo

1. Onjezerani zonse zosakaniza mu mbale yosakaniza ndi whisk kuti muphatikize.
2. Sungani mufiriji kwa milungu iwiri.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 38
• Mafuta: 2.5 magalamu
• Ma carbs: zochepa
• Mapuloteni: osakwana 1 gramu

5. Kuvala kwa Keto Thousand Island

Kuvala keto kotereku kumaphatikizapo kukoma kokwanira (kuchokera ku stevia) ndi acidity (kuchokera ku ketchup ndi viniga) kuti mukwaniritse masamba anu osunga mukakhala otsika kwambiri.

Zosakaniza

• 1 chikho (230 magalamu) a mayo
• 2 Tbsp (35 magalamu) a shuga wochepetsedwa
• 1 Tbsp (15 ml) wa apulo cider viniga
• 2 Tbsp (20 magalamu) a pickles akanadulidwa bwino
• 2 Tbsp (20 magalamu) a anyezi odulidwa bwino
• 1/8 tsp ya stevia
• Mchere ndi tsabola kuti mulawe

Malangizo

1. Gawani zonunkhira ndi anyezi kuti mukhale ndi magawo awiri a supuni imodzi.
2. Phatikizani zopangira zonse, kupatula supuni imodzi iliyonse ya anyezi ndi pickles, mu blender kapena purosesa wazakudya ndikusakanikirana mpaka kusalala.
3. Onetsetsani anyezi otsala ndi pickles.
4. Thirani mavalidwe anu mumtsuko, ikani mufiriji yanu, ndipo ziloleni kuti zonunkhira zizikhala kwa mphindi 30.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 1 (15 ml) imapereka:

• Ma calories: 96
• Mafuta: Magalamu 10
• Ma carbs: zochepa
• Mapuloteni: osakwana 1 gramu

6. Kuvala keto kwa Kaisara kwa mphindi zisanu

Ikani mavalidwe awa m'mphindi zisanu zokha, ponyani ndi masamba ena a saladi, ndikukwera pamwamba ndi tchizi ta Parmesan kuti mukhale ndi saladi yachangu komanso yosavuta ya Kaisara yokhala ndi ma carbs ochepa.

Zosakaniza

• 3 adyo cloves, odulidwa bwino
• 1 1/2 tsp (10 magalamu) a phala la anchovy
• 1 tsp (5 ml) ya msuzi wa Worcestershire
• 2 Tbsp (30 ml) wa madzi atsopano a mandimu - kapena madzi a mandimu 1/2
• 1 1/2 tsp (10 magalamu) a mpiru wa Dijon
• Chikho cha 3/4 (175 magalamu) a mayo
• Mchere ndi tsabola kuti mulawe

Malangizo

1. Onjezerani adyo, phala la anchovy, msuzi wa Worcestershire, madzi a mandimu, ndi mpiru wa Dijon ku mbale yaying'ono ndikugundana palimodzi.
2. Onjezerani mayo ndikupitilirabe whisk mpaka kuphatikiza.
3. Onjezerani mchere ndi tsabola kuti mulawe.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 1 (15 ml) imapereka:

• Ma calories: 100
• Mafuta: Magalamu 10
• Ma carbs: zochepa
• Mapuloteni: osakwana 1 gramu

7. Zokometsera keto buluu tchizi kuvala ndi chives

Kaya ndi mapiko a nkhuku kapena masamba obiriwira okha, kuvala chakudya chonse chobisikiraku sikumapereka mankhwala owonjezera omwe mitundu yambiri yamabotolo imapereka.

Zosakaniza

• 1 chikho (230 magalamu) a mayo
• 1/2 chikho (120 magalamu) a kirimu wowawasa
• 1 Tbsp (15 ml) wa mandimu
• 1 tsp (5 ml) ya msuzi wa Worcestershire
• 1 tsp wa ufa wa adyo
• 1/2 tsp mchere wamchere
• 1/2 tsp tsabola wakuda
• Chikho cha 3/4 (115 magalamu) a tchizi tchizi
• 1/4 chikho (10 magalamu) a chives atsopano, odulidwa

Malangizo

Onjezerani zonse zopangira mbale yosakanikirana ndikulumikiza mpaka mutagwirizana.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 106
• Mafuta: 12 magalamu
• Ma carbs: 1 galamu
• Mapuloteni: 1 galamu

8. Mavalidwe a Wasabi-nkhaka-avocado

Kuvala kumeneku kumatsitsimula makamaka tsiku lotentha la chilimwe koma kumatha kuphatikizidwa ndi masamba atsopano osagwiritsa ntchito carb nthawi iliyonse pachaka. Phulusa la wasabi limatha kusinthidwa kuti limve, kutengera kutentha kwanu.

Zosakaniza

• 1 peyala
• 2-4 mapesi a anyezi wobiriwira
• 1/2 nkhaka, finely akanadulidwa
• Madzi a 1/2 laimu
• 2 Tbsp (15 magalamu) a ufa wa wasabi
• 2 Tbsp (30 ml) wamafuta avocado
• 2 tsp (10 ml) ya mpunga kapena viniga wa apulo cider
• 1/2 tsp wa ufa wa adyo
• 1/4 tsp mchere

Malangizo

Phatikizani zonse zopangira chakudya kapena blender ndikupaka mpaka zosalala.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 75
• Mafuta: 7 magalamu
• Ma carbs: zochepa
• Mapuloteni: 1 galamu

9. Kuvala chiponde ku Asia

Msuzi wa chiponde ambiri omwe amagulitsidwa amakhala ndi shuga wambiri wowonjezera, zomwe zimapangitsa kuti zikhale zovuta kuzikwaniritsa mu chakudya cha keto.

Chinsinsichi chimachotsa shuga koma chimagwiritsa ntchito msuzi wabwino kwambiri wa chiponde. Gwiritsani ntchito ngati marinade ya satay ya nkhuku kapena pamwamba pa masamba omwe mumawakonda.

Zosakaniza

• 1/3 chikho (80 magalamu) a batala wachilengedwe
• 1/4 chikho (60 ml) yamadzi otentha
• 2 Tbsp (30 ml) wa msuzi wa soya
• 2 Tbsp (30 ml) wa viniga
• 1 laimu, juiced
• 1 tsp ya ginger wosungunuka
• 1 tsp wa adyo
• 1 tsp tsabola

Malangizo

1. Sakanizani zonse zopangira blender kapena purosesa wazakudya mpaka zosalala.
2. Sungani mufiriji kwa masiku khumi.

Ngati mukuwona kuti mavalidwe akusowa kukoma, madontho ochepa a stevia amachokera ayenera kuchita chinyengo.

Onani Chinsinsi chonse

Mfundo zokhudza thanzi

Supuni 2 (30 ml) imapereka:

• Ma calories: 91
• Mafuta: 7 magalamu
• Ma carbs: 4 magalamu
• Mapuloteni: 2 magalamu

10. Keto rasipiberi-tarragon kuvala

Kuvala kumeneku kumapereka mankhwala olimba a antioxidants kuchokera ku raspberries ndi tarragon, ndi bonasi yowonjezera ya mafuta a medium-chain triglyceride (MCT) opangira ketosis.

Ndi njira yabwino kwambiri yamtundu uliwonse wamasamba koma itha kugwiritsidwanso ntchito kusambira nsomba, nkhuku, ndi zina zama protein.

Zosakaniza

• 1/2 chikho (120 ml) cha maolivi
• 1/4 chikho (60 ml) yamafuta a MCT (omwe amapezeka m'masitolo kapena pa intaneti)
• 1/4 chikho (60 ml) viniga wa apulo cider
• 2 Tbsp (30 magalamu) a mpiru wa Dijon
• 1 1/2 tsp wa tarragon watsopano (kapena 1/2 tsp zouma)
• 1/4 tsp wa zotsekemera zokometsera keto
• Mchere wambiri womwe mungasankhe
• 1/2 chikho (60 magalamu) atsopano raspberries, yosenda

Malangizo

1. Phatikizani zopangira zonse, kupatula rasipiberi, mu mphika ndikutsuka kwa masekondi 15 mpaka poterera.
2. Onjezerani raspberries wosenda ndikulimbikitsani bwino kuti muphatikize.
3. Sinthani kuti mukhale okoma

Onani Chinsinsi chonse

Mfundo zokhudza thanziSupuni 2 (30 ml) imapereka:

• Ma calories: 158
• Mafuta: Magalamu 17
• Ma carbs: 1 galamu
• Mapuloteni: osakwana 1 gramu

Mavalidwe osayenera a keto zakudya ndi malangizo ogula

Ngakhale mavalidwe ambiri a saladi amakhala ochezeka chifukwa cha kuchuluka kwa mafuta ndi carb, ena sagwirizana ndi mbiriyi - makamaka chifukwa amanyamula shuga wowonjezera kapena amapanga mafuta osowa powonjezera ma carbs. Mavalidwe osayenera kuphatikiza:

• Kuvala kwachi French
• mafuta kuvala saladi
• kuvala kwachikhalidwe cha mpiru
• Kuvala kwa Catalina
• vinaigrettes zisanachitike

Ngakhale mavalidwe a keto opangidwa ndi keto amamva kukoma, mitundu yambiri yogula sitolo imapezekanso.

Mukamagula zovala za keto saladi, mverani izi:

• Chopangira choyamba chiyenera kukhala mtundu wamafuta, monga maolivi, avocado, kapena mafuta a MCT.
• Zosakaniza ziyenera kukhala pafupi kwambiri ndi chilengedwe monga zitsamba, zonunkhira, mandimu, ndi viniga.
• Samalani ndi shuga wowonjezera.

Chidule Mavalidwe ambiri ogulitsidwa m'sitolo amakhala ndi shuga wowonjezera kapena amapanga mafuta ochepa powonjezera ma carbs. Kuti muwonetsetse kuti mukugula chovala chokongoletsera keto, werengani cholembacho mosamala.

Mfundo yofunika

Chakudya chotsika kwambiri cha carb, chakudya chamafuta ambiri cha keto chatchuka m'zaka zaposachedwa.

Ngakhale kuti njirayi imatha kukhala yoletsa, maphikidwe opanga amatha kupatsa chidwi ma carb akale omwe ali ndi ma carbs ochepa, ndikupangitsa kuti masaladi osasangalatsa akhale akale.

Maphikidwe ambiri omwe ali pamwambapa amatha kusungidwa m'firiji masiku asanu ndi awiri kapena kupitilira apo, kukupatsani mavalidwe angapo omwe mungasankhe.

Ndi mavitamini azakudya zonse komanso kuchuluka kwa mafuta, mavalidwe awa atsimikiza kuti angapangitse moyo ku zakudya zanu za keto.

Kudya Chakudya: Saladi Yosasangalatsa