18 Keto Abincin karin kumallo mara qwai

Kuna tsammanin karin kumallo na keto ba tare da qwai ba zai yiwu?

Qwai sune tushen abinci na ketogenic. Tare da gram 5 na mai, gram 6 na furotin, da ƙasa da gram 1 na carbohydrates da kwai, waɗannan abubuwan al'ajabi na gina jiki sun cancanci wuri akan abincin ketogenic. ¹ ).

Amma idan kun gaji da cin ƙwai a kowace rana, ko kuma idan kuna da alerji ko hankali, wannan jerin girke-girke za a rufe ku da girke-girke 18 masu sauri da sauƙi marasa kwai waɗanda za ku so.

Yawancin waɗannan girke-girke suna da daɗi, masu daɗi, da sauƙin yin su kamar ƙwai da ƙwai da aka ruɗe, don haka kowa zai iya shigar da su cikin jadawalin aiki.

5 Sauƙi da Zuciya Keto Shake Recipes

Shake yana da kyau don haɗa ƙimar abinci mai gina jiki a cikin abin sha mai ɗaukar hoto wanda zaku iya ɗauka tare da ku idan kun bar gida da safe.

Hakanan suna da yawa, don haka za ku iya haɗuwa da sabon dandano kowace rana ta mako ba tare da maimaita girke-girke ko samun gundura ba.

Tare da waɗannan keto shakes biyu na farko, za ku iya kuma shayar da ƙananan ƙwayoyin cuta masu ƙarancin sukari daga 'ya'yan itatuwa da kayan marmari ba tare da canza dandano ko laushi ba.

# 1: Keto Green Micronutrient Citrus Smoothie

Idan kuna da wahalar cin isasshen kayan lambu a cikin yini, gwada wannan keto green citrus smoothie.

An cika shi da alayyahu da ɗimbin foda na Micro Greens, yana ba da sinadirai daga 'ya'yan itatuwa da kayan marmari daban-daban guda 26 a ko wace cokali.

Fashewa tare da ɗanɗanon citrus kamar lemu, lemo, da lemun tsami, wannan girgiza mai kuzari ba kawai dadi ba ne, yana cikawa, kuma ba zai ƙara sukarin jinin ku kamar ruwan lemu ba.

Kitse mai lafiya a cikin man MCT kuma zai taimaka wa jikin ku da kyau ya sha bitamin da ma'adanai masu narkewa mai-mai a cikin waɗannan 'ya'yan itatuwa da kayan marmari.

# 2: Matcha Green Micronutrient Smoothie

Este matcha kore micronutrient smoothie Brilliant-toned ya ƙunshi nau'in kore "Micro Greens" foda tare da foda mai MCT kamar yadda girke-girke a sama, amma dandano da bayanin martaba sun bambanta saboda wasu canje-canje ga jerin abubuwan.

Maimakon yin amfani da alayyafo, wannan girgiza yana buƙatar Kale, wanda ke da wadataccen sinadarin antioxidants kamar bitamin C da beta-carotene. Hakanan yana da anti-mai kumburi kuma yana taimakawa tare da hanyoyin detoxification na halitta ( ² ).

Blueberries suna maye gurbin ɗanɗanon citrus a cikin girke-girke na farko mai santsi, don haka kuna da zaɓi fiye da ɗaya idan ya zo ga 'ya'yan itatuwa masu ƙarancin-glycemic.

Canza tsakanin waɗannan girgiza biyu don kiyaye karin kumallo mai ban sha'awa kuma ku sami shirin cikakken ci kayan masarufi.

# 3: Low Carb Acai Almond Butter Smoothie

Yawancin kwanonin acai na gargajiya ba komai bane illa "lafiya" akan abincin ketogenic.

Acai yawanci ana zaƙi da sukari ko zuma a cikin santsi na kasuwanci, amma kuma ana saka shi da ɗimbin 'ya'yan itatuwa marasa keto da kayan zaki kamar maple syrup.

Wannan ya sa su zama bam ɗin sukari fiye da ingantaccen karin kumallo.

Abin farin ciki, akwai hanyar da za ku ji daɗin dandano iri ɗaya na kwanon acai ba tare da lalata ƙoƙarin ku na keto ba: wannan. almond man shanu da acai smoothie keto.

A ciki, za ku sami acaí maras daɗi, furotin furotin collagen, avocado, foda mai MCT, da man almond.

Ba kamar girgizar acai na yau da kullun ba, wannan yana da gram 6 kawai na carbohydrates maimakon gram 60. Ba za ku sami gram 43 na sukari ba. ³ ).

Wannan haɗe-haɗe na haifar da girgiza mai cikawa wanda ba zai haifar da ƙaƙƙarfan karu a cikin matakan glucose na jini ba ko barin ku sha'awar sa'a ɗaya daga baya.

Idan kuna buƙatar fita da safe, za ku iya ɗaukar wannan smoothie a cikin kofi don ɗauka a ko'ina.

Amma kuma za a iya zuba shi a cikin kwano don yin kwano na acai na gargajiya sannan a sama shi da wasu ƙarin abubuwan keto kamar:

• Kwakwar da ba a daɗe ba (gasasshen gasa).
• Keto kwayoyi.
• Chia tsaba.
• Hemp zukata.

# 4: Cinnamon Dolce Latte Breakfast Shake

Cinnamon ya mamaye tsakiyar wuri a cikin wannan Dolce latte karin kumallo girgiza tare da kirfa.

Bugu da ƙari, daɗin ɗanɗanonta, kirfa yana cike da antioxidants kamar polyphenols, phenolic acid, da flavonoids, waɗanda duk suna taimakawa jikin ku rage lalacewar radical kyauta da kare kwakwalwar ku.

Kirfa Hakanan zai iya inganta haɓakar insulin kuma yana taimakawa rage matakan glucose na jini, jimlar cholesterol, "mara kyau" LDL cholesterol, da triglycerides ( ⁴ ).

Wannan girgiza kuma yana da foda na furotin collagen da tsaba chia, wanda zai sa ku cika da ƙarfi na sa'o'i.

Dubi macro a cikin wannan girgiza don gani da kanku:

• Adadin kuzari 235
• 22 g na mai.
• 1 g na carbohydrates net.
• 13 g na furotin.

# 6: Girke-girke na Girke-girke na Vanilla Chai

Kayan yaji a cikin shayin chaiKamar kirfa, suna ɗauke da polyphenols masu ƙarfi, antioxidants waɗanda ke kare sel daga lalacewa kuma suna taimakawa yaƙi da tsufa.

Tushen Ginger shima yana tallafawa lafiyayyen narkewa kuma yana haɓaka rigakafi ( ⁵ ). Ba sharri ga wani karin kumallo girgiza.

Idan kuna neman canza kofi na keto, ko kuna sha'awar chai latte ba tare da duk sukari da carbohydrates ba, dole ne ku gwada wannan Vanilla Chai Protein Shake.

A 190 adadin kuzari, gram 1 na net carbs, 15 grams na mai, da kuma 11 grams na gina jiki a kowace kofi, ya fi cika fiye da kowane chai latte da za ku samu a kantin kofi.

7 keto breakfasts don maye gurbin na gargajiya high-carb breakfasts

Neman "karin kumallo mara ƙwai" na iya haifar da sha'awar abincin karin kumallo masu wadatar carbohydrate da aka fi so kamar yogurt, oatmeal, da hatsi mai daɗi tare da madara.

Amma waɗannan girke-girke masu ƙarancin-carb suna sauƙaƙa mannewa tare da abubuwan yau da kullun ba tare da lalata damar kai, ko ci gaba ba. ketosis.

# 1: keto kirfa crunchy "hatsi"

Yawancin yara suna girma akan hatsi da madara don karin kumallo.

Kuma lokacin da kuka girma kuma ku fara cin abinci na keto, ƙila kuna tunanin dole ne ku daina waɗannan abubuwan dandano har abada.

Har izuwa yanzu.

Wannan keto copycat kirfa crunchy “hatsi” Ya na da shi duka: kirfa, zaki da crunchy.

Yana kama da hatsin da ba za ku iya ci ba, amma yana amfani da wayo yana amfani da fatalwar naman alade da stevia mai ruwa don ƙirƙirar kurji da zaƙi iri ɗaya, amma ba tare da carbohydrates da sukari ba.

Ka tuna cewa madarar da ya kamata ka yi amfani da ita don ɗauka tare da keto "hatsi" ya kamata ya zama kwakwa, almond ko madara mara dadi maimakon madara na yau da kullum. don kauce wa carbohydrates wanda ya ƙunshi tare da na ƙarshe.

# 2: low-carbohydrate "oatmeal"

Oatmeal yana ɗaya daga cikin waɗancan abincin karin kumallo waɗanda mutane da yawa suka ƙi su daina saboda ba su san yadda ake samun maye gurbin keto-friendly ba.

Abin farin ciki, akwai ƴan ƙananan nau'ikan carbohydrate waɗanda zasu taimaka muku gamsar da sha'awar oatmeal don karin kumallo yayin zama a cikin ketosis:

1. Ketogenic, Ƙananan Carb "Oatmeal" a cikin Minti 5.
2. Keto Cinnamon Kuki mai ɗanɗano "Oatmeal".

# 3: Lafiyayyan Ketogenic Breakfast Polenta

Godiya ga wannan Ketogenic Breakfast Grits Recipe, Kuna iya maye gurbin polenta mai girma na carb ba tare da yin hadaya da dandano ko nau'in sa ba.

Yi ado da grits na keto tare da jatan lande ko wasu daga cikin waɗannan sinadaran:

• Cuku mai-mai yawa.
• Naman alade, naman alade ko dafaffen tsiran alade don karin kumallo.
• Kayan lambu, kamar namomin kaza, chives, ko bishiyar asparagus.

# 4: Keto Chocolate Chia Pudding

Idan kun kasance sababbi ga cin abinci na ketogenic kuma har yanzu kuna son zaɓuɓɓukan karin kumallo masu daɗi, yana da kyau ku ci sunadarin gina jiki gwargwadon yuwuwa don taimakawa sarrafa sha'awar ku, musamman da safe.

Wannan Keto Chocolate Chia Pudding Recipe, wanda ya ƙunshi nau'in chia da furotin na collagen, kuma koko ya ƙunshi nau'in furotin gram 18, fiye da isa don samun ku da safe.

Este sinadaran mocha chia pudding guda uku Wani zaɓi ne mai daɗi idan kun fi son taɓa kofi a cikin pudding ɗin karin kumallo.

# 5: Keto Kyau Salmon da Avocado Toast 

Ba lallai ba ne ku rasa kyawawan abubuwan da ke faruwa na karin kumallo kawai saboda kuna cikin ketosis.

Wannan Toast ɗin Avocado yana ƙunshe da lafiyayyen kitse guda ɗaya daga avocado da omega-3 fatty acid daga kifi da aka kama da kuma kyafaffen kifi.

Kuma saboda yana bukata low-carbohydrate burodin keto a matsayin tushe don toasts, zaku iya samun wannan abin shakatawa kyafaffen kifi kifi da avocado toast kowane lokaci

Tare da avocado, kokwamba, kifi mai kyafaffen, jan albasa, da kayan yaji kamar barkono barkono ja, gishiri, barkono, da dill sabo, wannan girke-girke mai ban sha'awa yana ɗaukar ƙasa da minti 10 don shirya kuma yana kashe yunwa tare da nauyin kitse mai lafiya.

3 Ra'ayoyin Breakfast Masu Aiki Da kyau Don Shirya Shirye-shiryen Abincin Mako-Mako

Kuna da safiya mai aiki a cikin mako kuma kuna ganin ba zai yuwu ku ji daɗin karin kumallo lafiya ba saboda ƙarancin lokaci?

Gwada yin karin kumallo kafin lokaci don ku sami abincin da za ku ci a cikin kwanakin makon aikinku mai wahala.

Waɗannan ƙananan girke-girke na karin kumallo suna aiki da kyau don tsara shirin abincin mako-mako.

# 1: Keto Coconut Chia Bars

Ko da yake sun dace sosai don ɗauka, yawancin sandunan kuki kawai sukari ne da carbohydrates waɗanda aka canza azaman karin kumallo mai lafiya.

Maimakon kantin sayar da sanduna, gasa batch na waɗannan Ketogenic Coconut Chia Bars Kuma za ku sami zaɓin karin kumallo na tafi da gidan da dukan iyali za su so.

Waɗannan sandunan karin kumallo na ketogenic suna nuna lafiyayyen kitse daga tsaba chia, man kwakwa, shredded kwakwa, da cashews, waɗanda duk suna taimakawa haɓaka ranar ku.

Hakanan zaka iya siffanta wannan girke-girke na karin kumallo na keto kuma ƙara duk abin da kuke so da dangin ku, kamar macadamia goro ko guntun cakulan mai zaki da stevia.

Yi hankali da sanduna da aka siya. Ko da waɗanda ke da "ƙananan carb" na iya yin lahani ga burin lafiyar ku ta hanyar ɗaukar abubuwan ɓoye masu cutarwa.

Ba ku da lokacin yin burodi? A wannan yanayin, gwada wannan keto-friendly Almond Butter Brownie Bar, wanda aka zaƙi da stevia kuma ba zai ƙara sukarin jinin ku ba.

# 2: tsiran alade mara-ƙasasshe mara-kwai da gasasshen karin kumallo na barkono

Yayin da sha'awar sukari ta fara raguwa akan abincin ketogenic, zaku iya jin daɗin cin abinci mai daɗi da safe.

Anan wannan ya shigo. hadin tsiran alade da barkono ba tare da kwai ba .

Fara ranar tare da babban abinci kuma dafa shi kafin lokaci (salon casserole) don haka ku ji daɗinsa a cikin mako.

Ba wai kawai wannan girke-girke zai cece ku lokaci da safe ba, amma kuma za ku iya tweak shi don haɗawa da kayan lambu na lokaci-lokaci, dandano daban-daban na tsiran alade, da kowane cuku da kuke da shi a hannu.

Koyaushe tambayi mahauci da abin da ake yi na tsiran alade da kuke siyan, ko duba alamar sinadarai da bayanin sinadirai don tabbatar da ba haka ba. ya ƙunshi ɓoyayyun carbs da masu cike da tambaya wanda zai iya fitar da ku daga ketosis.

# 3: Skillet Low Carb "Apple" Blackberry Crumble

Este blackberry da "apple" suna crumble a skillet Girke-girke ne na yaudara kamar yadda yake kama da kuna cin abincin zamba don karin kumallo.

Amma ga sirrin: shredded zucchini.

Godiya ga ɗanɗanonsa na tsaka tsaki, zucchini yana ba da micronutrients da fiber waɗanda ke ɓoye daidai a cikin wannan abincin mai daɗi.

Tare da daskararrun berries, kirfa da nutmeg don taimakawa ɓoye ɓoyayyun ganye, za ku yaudari duk masu cin abinci a teburin karin kumallo.

Zaɓuɓɓukan karin kumallo 3 ga mutanen da ba sa son karin kumallo

Yawancin masu cin abinci na keto sun gano cewa ba sa jin yunwa da safe lokacin da suke cikin ketosis.

Ban da gudanar da azumin lokaci-lokaci su ma sukan zabi kada su ci karin kumallo kuma su fara ci da rana.

Amma idan kuna jin yunwa da safe a tafiya zuwa ketosis, ko kuma kuna buƙatar tada kwakwalwar ku don gabatarwa mai kyau, koyaushe dogara ga mai mai lafiya.

Fats za su dagula yunƙurinku kuma su kara kuzarin tunanin ku. Bugu da ƙari, suna da sauƙin haɗawa don karin kumallo tare da waɗannan girke-girke masu sauri.

# 1: girke-girke mai ƙarfi na keto

Don zaɓin karin kumallo mai sauƙi wanda ke ba ku mai mai yawa kamar cikakken abinci, gwada wannan garu kofi girke-girke keto cike da man MCT.

Man MCT shine tushen makamashi mai sauri wanda jikinka da kwakwalwarka ke amfani da su kusan nan da nan don tallafawa ( ⁶ ) ( ⁷ ):

• Tsayayyen matakan makamashi.
• Fahimtar fahimta da tunani.
• Isasshen metabolism da aikin salula.

Duk da yake wannan yana kama da matsakaicin kopin kofi, sabanin haka ne.

# 2: famfo mai

Bama-bamai masu kitse hanya ce mai matukar dacewa don samun fashewar kuzari da tsabtar tunani da safe ko tsakanin abinci.

Bom mai kitse ko biyu da safe zai shirya maka na sa'o'i godiya ga kayan abinci masu yawa kamar man kwakwa, cuku mai tsami, man shanu mai ciyawa, da man almond.

Cikakken daidaitacce kuma mai sauƙin yi, bincika wannan jerin mafi kyawun bama-bamai don ƙarancin salon rayuwa.

# 3: Cikakken Keto Bars

Shin Adonis Coconut Flavored Crunchy Pecan Bars Keto?

Idan kuna neman zaɓin karin kumallo kan-da-tafi na keto, waɗannan sandunan keto masu daɗi suna ba ku gram 19 na mai da gram 10 na furotin a kowace mashaya.

Wadancan macros na ketogenic sun fito ne daga sinadarai na gaske, gami da man shanu na almond, collagen mai ci da ciyawa, almonds na halitta, koko, da man kwakwa maimakon arha sinadarai da ƙari.

Cire ɗaya don karin kumallo ko kowane lokaci da kuke buƙatar abun ciye-ciye mai cikawa.

Keto karin kumallo ba tare da qwai ba

Ba dole ba ne ku ci ƙwai a kowace rana idan kuna kan abincin ketogenic. Jin kyauta don yin hutu daga cin ƙwai don karin kumallo ba tare da yin lodin carbs ko fita ketosis ba. Tare da waɗannan sabbin girke-girke na keto, zaku ƙara iri-iri da abinci mai gina jiki ga tsarin abincin keto ɗin ku, kuma tabbas zai sami sauƙi.