mama mia! He ʻoiaʻiʻo ka ʻōlelo a ʻoukou i lohe ai. I kēia manawa hiki iā ʻoe ke makemake i ka pasta a ʻai pū kekahi. Nui nā koho pasta haʻahaʻa haʻahaʻa hiki iā ʻoe ke hoʻohui i kāu ʻai ketogenic.
ʻO ka ulu hou ʻana o ka kaulana o ka ʻai haʻahaʻa-carbohydrate a ketogenic ua alakaʻi i nā ala hou e hoʻoponopono ai i kāu pasta me ka ʻole o ka nalo ʻana i kāu mau pahuhopu olakino.
He mea nui ka pasta i nā kīʻaha honua a puni ka honua. A, e like me ka berena a me ka laiki, lawe ka pasta i kona wahi kūpono o ka hale kūʻai. ʻO nā ʻano pasta i loaʻa i nā mea kūʻai aku i kēia mau lā nā ʻano like ʻole a me nā nui e hoʻopiha ai i kēlā me kēia meaʻai, e paʻakikī ai ke kūʻē.
Inā makemake ʻoe i ka fettuccine, ka ʻiʻo a me ka marinara, a i ʻole rotini me kahi kumu ʻai ʻōmato momona, ʻo kēia mau noodles kaʻa haʻahaʻa ka mea kūpono loa no ka pasta kuʻuna. E hoʻololi wale i kekahi o kēia mau koho i kāu meaʻai pasta punahele, a me ka ʻai maikaʻi!
Papa Kuhikuhi
No ke aha ʻaʻole maikaʻi ka pasta haʻahaʻa?
ʻO ka Pasta ka meaʻai hōʻoluʻolu o nā manawa a pau, i hoʻomaka mua ʻia i ka makahiki 1.154 ma Sicily. Ua hana mua ia me ka palaoa hu ole o ka palaoa palaoa durum, i hui pu ia me ka wai a hua hua paha, a laila hana ia i na noodles like ole (a i ole pepa, no kela poe aloha lasagna).
ʻOiai he nui nā ʻano pāpaʻi like ʻole i kēia mau lā, ʻo ka pasta kuʻuna kuʻuna, ka pasta waiwai ʻole 30 mau pākeke no kēlā me kēia 100 grams. ʻO ia kāu ʻai kalapona i kēlā me kēia lā ma ka ʻai ketogenic, inā ʻoe laki.
Ma hope o kēlā, hiki mai kahi miniscule 0,9 grams o ka momona, ma kahi o 6 grams o ka protein, a me nā micronutrients liʻiliʻi. ʻO ka pasta palaoa holoʻokoʻa, i hoʻolaha ʻia ma ke ʻano he meaʻai olakino, loaʻa iā 37 grams o ka nui o nā kalapona ( 1 ). Ke noʻonoʻo nei ʻoe, "ʻAʻole au e ʻoliʻoli hou i ka spaghetti a me ka ʻiʻo." Hoʻopunipuni. Hiki iā ʻoe ke leʻaleʻa i kāu kīʻaha pasta punahele me nā noodles lasagna, i ka meaʻai haʻahaʻa-carb me kahi koho keto-friendly. Eia kekahi mau mea hoʻololi ʻono haʻahaʻa.
#1: Zoodles
Ma ke kiʻi: Lemona balsamic moa me ka zooodle.
ʻO nā Zoodles he zucchini wale nō i hana ʻia i noodles spiral. ʻAʻole ʻoe i kaupalena ʻia i ka zucchini wale nō - koho i kāu meaʻai momona haʻahaʻa punahele, e hoʻokomo i loko o ka spiralizer a wili i ka uaki a hiki i ka puka ʻana o nā noodles ma kēlā ʻaoʻao.
no ke aha ʻoe e makemake ai
Ke hoʻomoʻa ʻoe i nā zoodles (e ʻike i lalo), nalowale lākou i ko lākou ʻano stringy, e komo i ka ʻuala pasta a me kona ʻono. ʻOi aku ka maikaʻi o ka Zoodles ma mua o nā ʻano pasta ʻē aʻe no ka mea ʻono lākou e like me kēlā me kēia meaʻai āu e hui pū ai me ia.
ʻO ka macronutrients i loko o nā zoodles ma kahi o 5 net Grams o nā kalapona, 0 momona a ma kahi o 3 grams o ka protein no ke kīʻaha. ʻO nā pono olakino o nā zoodles e kūpono iā lākou no ka poʻe i ʻike ʻia me ka maʻi diabetes, e hoʻāʻo nei e hoʻohaʻahaʻa i ko lākou koko koko, a i ʻole ka hahai ʻana i ka ʻai ketogenic. Hoʻopiha ʻia nā Zoodles me ka nui o nā huaora a me nā minela: nā huaora A, C, B, a me ka potassium, e inoa i kekahi.
e hoao ia lakou iho
No ka hana ʻana i nā zoodles, pono ʻoe i kahi zucchini a ʻelua paha a me kahi spiralizer. Inā ʻaʻole ʻoe he spiralizer, hiki iā ʻoe ke kūʻai i hoʻokahi ma lalo o $30 ma Amazon.
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E hoʻopili i kāu zucchini, a laila e hoʻomaha ma kahi kāwele pepa. E kāpīpī me ka paʻakai. Ua piha ʻo Zucchini i ka wai, no laila ʻo ke kāwele pepa e hōʻoiaʻiʻo ʻaʻole ʻoe e waiho ʻia me ka pasta pala.
E hoʻomoʻa me kahi ʻoliva liʻiliʻi i ka umu e hoʻokō i ke ʻano i makemake ʻia: He kanakolu kekona i loko o ka pā e hāʻawi i kahi pasta al dente, ʻoiai ʻelua mau minuke ʻoi aku ka palupalu. A i ʻole, e hoʻomoʻa i kāu zooodles i loko o kahi pā pāta me kēia meaʻai.
#2: Pāpalapala Palaoa Almond
ka paʻi o palaoa ʻalemona Hoʻomākaukau ʻia e like me ka pasta maʻamau, e hoʻololi i ka palaoa ʻalemona i ka palaoa palaoa a i ʻole ka palaoa keʻokeʻo. Me ka ulu nui o ka gluten-free a me ka haʻahaʻa-carb, hiki iā ʻoe ke loaʻa kekahi mau koho kūʻai kūʻai.
no ke aha ʻoe e makemake ai
ʻO ka palaoa ʻalemona kahi ʻano pāpaʻi pāpaʻi haʻahaʻa haʻahaʻa. Loaʻa iā ia he 1,6 kalama o ka waiʻaleʻa a me 1,6 kalama o ka fiber meaʻai, e hopena ai i nā kaʻaʻaʻaʻa ʻole ( 2 ). ʻO ka palaoa keʻokeʻo, bleached a hoʻonui ʻia he ʻoi aku ma mua o 76 grams o ka nui o nā kalapona me 2 grams wale nō o ka fiber ( 3 ). ʻO nā ʻalemona kekahi kumu maikaʻi loa o nā momona olakino, ka huaora E, manganese, a me ka magnesium.
e hoao ia lakou iho
ʻOiai he nui nā pāpaʻa palaoa ʻalemona i hoʻolaha ʻia ma ke ʻano he kaʻa haʻahaʻa, e ʻike pono e nānā ʻekolu i ka lepili. ʻOi aku ka nui o nā ʻakika ma mua o kou manaʻo. ʻO Al Dente Carba-ʻAʻohe mea i ʻoi aku ma mua o 24 grams o ka nui o nā carbohydrates, a i ʻole 17 grams o ka ʻupena carbohydrates. ʻO ka Fiber Gourmet, i hoʻolaha ʻia hoʻi ma ke ʻano he kaʻa haʻahaʻa, ʻoi aku ma mua o 40 kalama o ka nui o nā kalapona i kēlā me kēia lawelawe a me 3 grams o ke kō.
Akā, e ho'āʻo i kahi mana homemade. E hōʻoia ʻaʻole ʻoe e koho i kahi meaʻai e loaʻa ana ka palaoa tapioka a i ʻole ka mākū tapioka, no ka mea he kiʻekiʻe loa ia i nā kaʻa. E hoʻololi i kāu pasta haʻahaʻa haʻahaʻa no kāu kīʻaha noodle punahele, a laila kāpīpī me ka paʻakai Parmesan no kahi kīʻaha Italia ʻono a ʻono.
#3: Spaghetti Squash
Ma ke kiʻi: ʻŌpae Spaghetti Baked.
ʻO Spaghetti Squash kahi koho kūpono loa i ka pasta o kēlā me kēia lā. Ke ʻoki ʻoe i ka ʻōpala spaghetti i ka hapalua a hoʻomoʻa iā ia, hiki iā ʻoe ke hoʻohana i ka ʻōpala e ʻoki i ka loko i loko o nā noodles lahilahi.
no ke aha ʻoe e makemake ai
Loaʻa i ka ʻōpae spaghetti he 5 kalama wale o nā kalapona ʻupena, ʻaʻohe momona, a me hoʻokahi kalama o ka protein no ke kīʻaha ( 4 ) e hoʻolilo iā ia i mea pani i ka pasta kūpono loa no ka poʻe ma ka ʻai haʻahaʻa a i ʻole ketogenic.
Eia naʻe, ʻo ia wale nō nā macronutrients. I ka wā e pili ana i nā minela, hiki iā ʻoe ke helu i ka ʻōpala spaghetti e hāʻawi iā ʻoe i ka nui o ka calcium, potassium, magnesium, phosphorous, a me ka sodium.
e hoao ia lakou iho
Hiki iā ʻoe ke loaʻa ka spaghetti squash ma kahi kokoke i nā hale kūʻai kūloko. E hana ia, E hoʻomoʻa mua i kāu umu i 205º C/400º F. E hoʻomoʻa no 40 mau minuke, a laila e hoʻomaha iki. I ka manawa e hiki ai iā ʻoe ke mālama i ka ʻōpala me ka ʻole o ka puhi ʻana iā ʻoe iho, e hoʻopaʻa i ka ʻōpala me ka lima hoʻokahi a, me ka hoʻohana ʻana i ka ʻōpala, kaomi i ka ʻōpala me kekahi.
Ma luna o kāu ʻōpala spaghetti me kahi sau alfredo hoa keto hana ʻia me ka ʻaila koʻikoʻi (i hoʻopaʻa ʻia me ka mozzarella grated no kahi aloha hou aʻe). Manaʻo Pro: Inā he koena kāu, e hoʻomaʻamaʻa iā lākou i loko o kahi skillet wela me kahi ʻaila ʻoliva liʻiliʻi i ke kakahiaka aʻe. ʻono lākou e like me ka hash brown.
#4: ʻEka Pasta
Hoʻohui pinepine ʻia ʻo Egg pasta i ka hua manu me ka ʻaila ʻaila, e hāʻawi ana i kahi pani pāpaʻi haʻahaʻa. Hiki i kekahi mau hua kūʻai kūʻai ke hoʻohui i ka hua manu me ka palaoa (keʻokeʻo, ʻalemona, a i ʻole nā mea ʻē aʻe). Inā ʻike ʻoe i ka pasta hua manu ma nā hale kūʻai a i ʻole ma ka pūnaewele, e kuke ʻoe e like me ka pasta "maʻamau". E ninini wale i ka lima nui i loko o ka ipuhao o ka wai paila, a laila e kuke a hiki i kou ʻano makemake.
no ke aha ʻoe e makemake ai
ʻO ka pāpaʻa hua haʻahaʻa haʻahaʻa he maʻamau, me ke ʻano like me ka palaoa maʻamau. Makemake ʻoe iā ia no kāna ʻano macro, e hui pū ana i ka protein o nā hua me ka momona o ka ʻakilika. ʻO nā hua manu kekahi o nā meaʻai hiki ke kūʻai aku me nā kaʻa ʻole, 6 grams o ka momona, a me 7 grams o ka protein. protein ʻO ka paʻakai cream kahi huahana kūpono i ka waiu keto, ʻoiai ʻoe e kūʻai mai kahi kumu kiʻekiʻe.
e hoao ia lakou iho
inā ua hana ʻoe berena ao Ma ke ʻano he berena ʻokoʻa haʻahaʻa haʻahaʻa, ʻo ka hana ʻana i ka pasta eggnog ma hope o ke kaʻina hana like. Ma kekahi mau mea ʻai, e ʻike ʻoe i ka palaoa gluten i hoʻohui ʻia i ka meaʻai. Inā ʻike ʻia ʻoe me ka maʻi celiac a i ʻole e ʻimi ana i kahi koho gluten-free, hoʻololi i ka guar gum a i ʻole xanthan gum no ka palaoa gluten.
#5: Nā Noodle Manaʻo
Ma ke kiʻi: ʻO Miracle Noodle Stuffed Chicken.
ʻO nā noodles Konjac, ʻike ʻia hoʻi ʻo shirataki noodles, ʻaʻohe kaʻa a me ka calorie. He akaka ko lākou ʻano a hoʻomohu koke i nā mea ʻono a lākou i kuke ai.
no ke aha ʻoe e makemake ai
Heluhelu pololei ʻoe i ka paukū mua: ʻAʻole nā calorie i loko o nā konjac noodles. Hana ʻia lākou me ka glucomannan, he fiber mai ke kumu konjac ( 5 ).
Hoʻohui ʻia ka fiber me ka wai a me kahi liʻiliʻi o ka wai lemon e hāʻawi i nā noodles konjac i ko lākou ʻano. Ke pau ka hui ʻana a me ka hoʻohua ʻana, hoʻolapalapa ʻia lākou e hana i nā noodles i hana ʻia me 97% wai a me 2% glucomannan fiber. ʻO nā noodles Konjac he gluten-free, soy-free, a vegan.
e hoao ia lakou iho
No laila ma hea ʻoe e loaʻa ai kēia mau nīkī shirataki? Ke lilo nei lākou i mea kaulana, e ʻike ʻoe iā lākou ma nā hale kūʻai kūʻai kokoke. Loaʻa iā lākou ma o nā hale kūʻai pūnaewele.
ʻO ka noodles Konjac kahi pāpaʻi haʻahaʻa haʻahaʻa no ka pad thai a i ʻole ramen. Hiki iā ʻoe ke hoʻopaʻa iā lākou me kahi kīʻaha keto-friendly cheese e hana ai makaroni a me ka paʻakai.
#6: Coleslaw
Ma ke kiʻi: Keto Crack Slaw.
E like me nā zoodles, kāpīpī noodles (a i ʻole salakeke) ʻaʻohe mea ʻē aʻe ma mua o kahi mea kanu i ʻoki ʻia i loko o nā noodles. Ua hoʻohana ʻia ke kāpeti i ka kuke ʻana i Italia—e noʻonoʻo i ka ʻōwili kāpeti—ma mua o ka kaulana ʻana o ka pasta haʻahaʻa haʻahaʻa.
no ke aha ʻoe e makemake ai
Me ka liʻiliʻi ma mua o 4 kalama o nā kalapona ʻupena, ʻaʻohe kalama o ka momona, a me hoʻokahi kalama o ka protein no ke kīʻaha ( 6 ) hiki iā ʻoe ke hoʻohui i ke kāpeti spaghetti (a i ʻole coleslaw) i kekahi kīʻaha āu e makemake ai.
Ma waho aʻe o ka haʻahaʻa haʻahaʻa i nā calorie, ʻo ka spaghetti slaw kahi hale mana meaʻai i loaʻa kekahi mau pono olakino koʻikoʻi. Loaʻa kēia mau pōmaikaʻi i nā waiwai anti-inflammatory ikaika, nā antioxidants he nui, a me nā huaora a me nā minela me ka huaora K, ka huaʻa C, folate, calcium, magnesium, a me ka potassium.
e hoao ia lakou iho
No ka hoʻomākaukau ʻana iā lākou, ʻoki i ke kāpeti e like me nā noodles āu e makemake ai. No ka pasta lauoho ʻānela, ʻokiʻoki i nā ʻāpana lahilahi. No ka hoʻoulu ʻana a i ʻole lo mein, ʻoki ʻia i loko o kahi noodle ʻoi aku ka mānoanoa. A i ʻole, e hana i ka ʻiʻo ʻiʻo ʻiʻo no nā ʻōwili kāpeti deconstructed.
#7: Pasta ʻEleʻele
ʻO ka paʻi pīni ʻeleʻele he paʻi maʻalahi i hana ʻia mai ka pī ʻeleʻele. E like me ka paʻi palaoa ʻalemona, ʻike pinepine ʻoe i kēia ma ka hale kūʻai.
no ke aha ʻoe e makemake ai
ʻO kēia paha kekahi o nā manawa liʻiliʻi āu e hauʻoli ai legumes keto, no laila e nanea i ka wā e mau ana. Hoʻopiha ʻia ka paʻi pīni ʻeleʻele me ka protein, 25 grams ʻoiaʻiʻo. ʻOiai he haʻahaʻa ka momona (2 grams wale nō), he haʻahaʻa hoʻi ia i loko o nā kalapona, aia i loko o 5 grams wale nō o nā kalapona ʻupena.
e hoao ia lakou iho
ʻAʻole like me ka paʻi palaoa ʻalemona, ʻoi aku ka maikaʻi ma ke kauoha ʻana i ka paʻi pīni ʻeleʻele ma ka pūnaewele. ʻO ka brand explore Asian kahi mea āu e noʻonoʻo ai, ma muli wale nō o kāna ʻike haʻahaʻa. ʻOiai ʻo ka ʻoliʻoli ʻana i nā noodle ʻeleʻele hiki ke hoʻomaʻamaʻa ʻia, ʻoi aku ka maikaʻi o ka ʻono ma mua o ka shirataki a i ʻole nā palata pasta ʻē aʻe. E hui pū me kāu berena kalapona haʻahaʻa i hoʻopaʻa ʻia i ke kāleka a me ka pata.
#8. pāpaʻi puaʻa
ʻAe, hiki iā mākou ke kapa i ka kale he meaʻai nui, akā ʻaʻole anei i loaʻa nā mana kupua a pau? E like me ka hiki ke hoʻomoʻi ʻia ka ʻuala i loko o ka "ʻuala" a i ʻole ka ʻōwili ʻia i loko o ka ʻōpala pizza, hiki iā ʻoe ke hana i kāu kīʻaha pasta ponoʻī ma ka hoʻomoʻa ʻana i ka puaʻala i loko.
no ke aha ʻoe e makemake ai
ʻAʻole ʻo ka ʻāpalapala ka meaʻai nui loa ma laila, ua hoʻopiha ʻia me nā pono olakino. Ua hōʻike ʻia nā huaʻai cruciferous e like me ka cauliflower e hōʻemi i ka hopena o ka maʻi kanesa a hoʻemi i ka nui o ka ulu ʻana o ka tumor ( 7 ). Ua piha pū ka puaʻala i nā antioxidants a me nā huaora C a me K.
e hoao ia lakou iho
E hoʻomoʻa a mahu paha i ka puaʻala i makemake ʻia, a laila e kau i luna me kahi kīʻaha pesto creamy no kahi kīʻaha maʻalahi o ka pule pule. A i ʻole, e lawe mai i kāu keiki i loko a hoʻāʻo i kēia haʻahaʻa carb cauliflower macaroni a me ka paʻakai he 30 mau minuke ka manawa kuke.
E hauʻoli i ka pō pāpaʻi kaʻa haʻahaʻa
Ua hoʻonele paha ʻoe iā ʻoe iho i kāu mau kīʻaha pasta punahele no ka mea ua koʻikoʻi ʻoe i nā kaʻa?
Hiki iā ʻoe ke leʻaleʻa i kāu meaʻai hōʻoluʻolu Italia aloha ʻoiai e hoʻemi haʻahaʻa ana kāu helu kaʻa. Me kēia mau ʻano pāpaʻi haʻahaʻa haʻahaʻa ʻehiku, ʻaʻohe hemahema o nā kīʻaha pasta hiki iā ʻoe ke hana.
Loaʻa iā ʻoe kahi kīʻaha punahele me kekahi o kēia mau mea pani pāpaʻi haʻahaʻa? E kaʻana like i kāu mau manaʻo ma lalo!