Mai ka wā i ʻai ai ʻoe i ka ʻai keto, ua paʻa paha ʻoe i ka noʻonoʻo ʻana i ka mea e ʻai ai i kēia manawa a pehea e mālama ai i ka hoihoi. ʻO kekahi o nā ʻāpana paʻakikī o ka hoʻololi ʻana i kāu meaʻai ʻo ka ʻimi ʻana i nā mana hou o nā meaʻai āu e makemake ai i ʻole ʻoe e manaʻo e nele ana ʻoe i kekahi mea.
ʻO ka hana ʻana i nā mea maʻalahi e like me ka hiki ke kī i ka mālama ʻana i nā loli ola. ʻO ke ʻano o ka hoʻomākaukau ʻana i ka meaʻai he mea maʻalahi ka mālama ʻana i nā meaʻai keto-friendly ma ka lima a kōkua iā ʻoe e pale i ka hele ʻana a puni ka lumi kuke e ʻimi ana i mea e ʻai ai.
Eia kahi hack prep meaʻai: E koho i kekahi mau mea hoʻomaʻamaʻa kumu, a laila e hoʻololi i kekahi mau mea maʻamau i kēlā me kēia mea e hana i kahi meaʻai hou me ka hoʻoikaika liʻiliʻi.
No ka laʻana, inā loaʻa iā ʻoe ka salakeke hoʻokahi no ka ʻaina awakea i kēlā me kēia lā, e hoʻololi i waena o ʻelua a ʻekolu paha ʻaʻahu salakeke e mālama i kāu mau meaʻai hou a hoihoi.
Hiki iā ʻoe ke hoʻohana i ka hana like i ka ʻiʻo keto.
Me ʻelima mau mea maʻamau a me ʻehā mau ʻanuʻu e hahai ai, ʻo kēia ʻano meaʻai ʻiʻo maʻalahi kahi mea hoʻohui maikaʻi loa i kāu papaʻai keto. E pāpālua wale i nā mea ʻai a laila e koho i ʻelua a ʻekolu mau ʻuala e hoʻopau ai i kāu hoʻomākaukau ʻai i kēlā me kēia pule.
A laila, e aʻo ʻoe pehea e hana ai i nā ʻiʻo ʻiʻo kuʻuna i keto-friendly a pehea e hana ai i kēia meaʻai i ʻelima mau ala like ʻole.
Pehea e hana ai i ka ʻiʻo keto
Hoʻohui ka hapa nui o nā ʻiʻo ʻiʻo ʻiʻo kuʻuna i kekahi ʻano ʻiʻo o ka lepo (piu lepo, puaʻa lepo, a i ʻole sausage Italia) me palaoa palaoa, nā hua, paʻi hou a me nā mea ʻala Italia.
No ka hana ʻana i ka ʻiʻo ʻiʻo keto, e hoʻololi wale i nā ʻōpala no kahi ʻano kaʻa haʻahaʻa. ʻO ka mea maʻamau, ʻoi aku ka maikaʻi o ka palaoa gluten-free me ke ʻano o ka palaoa, e like me ka palaoa ʻalemona a i ʻole ka palaoa pecan.
ʻO kēia hoʻololi maʻalahi ka hopena i kahi meaʻai ʻiʻo ʻiʻo kaʻa haʻahaʻa me 12 kalama o ka protein, 10 kalama o ka momona, a me ka liʻiliʻi ma mua o 1 kalama o nā kalapona ʻupena i ka lawelawe hoʻokahi.
Me kēlā ʻōlelo, ʻike paha ʻoe ʻaʻole i hoʻokomo ʻia kēia ʻano ʻai i ka palaoa. He momona a palupalu kēia mau ʻiʻo mai ka hoʻohui ʻia ʻana o ka mozzarella a me ka cheese Parmesan, e kaupalena mau ana i ka ʻupena ʻupena i ka liʻiliʻi ma mua o ka gram no ka ʻiʻo. Inā ʻoe e hoʻohana ana i ka turkey lepo a ʻike ʻoe ua maloʻo loa kāu ʻiʻo, e hoʻāʻo e hoʻohui iki palaoa ʻalemona a ʻili puaʻa paha e like me kāu e hana ai me ka ʻōpala. Hiki iā ʻoe ke hoʻohui zucchini i nā ʻiʻo e hoʻonui i ko lākou maʻa a me ka fluffiness.
ʻAʻole pono ka meaʻai ma lalo nei i nā mea hana nani. ʻO nā mea a pau āu e makemake ai he kīʻaha nui e hui ai i kāu hui ʻiʻo a me kahi pepa bakena.
Inā makemake ʻoe i nā ʻiʻo me ka ʻoi aku o ke ʻano, e noʻonoʻo ʻoe e ʻulaʻula iā lākou i loko o ka skillet hao ma luna o ka wela wela, a laila e hoʻololi i ka skillet holoʻokoʻa i ka umu wela.
ʻO ka ʻiʻo Keto, ʻelima mau ʻano like ʻole
ʻAʻole ʻono wale kēia mau ʻiʻo ʻiʻo keto, he mea maʻamau nō hoʻi. ʻO ia ke ʻano. Me hoʻokahi papa ʻiʻo ʻiʻo, hiki iā ʻoe ke leʻaleʻa i ʻelima mau meaʻai like ʻole, me nā ʻono ʻokoʻa loa. Ma ka hoʻomākaukau ʻana i nā ʻano kīʻaha like ʻole, hiki iā ʻoe ke hauʻoli i nā ʻono like ʻole i kēlā me kēia pō o ka pule, me ka hoʻoikaika liʻiliʻi.
- Nā ʻiʻo ʻiʻo ʻano ʻAsia: ma ke kiola ʻana i kāu ʻiʻo i loko o kēia keto garlic sesame dressingHiki iā ʻoe ke ʻai i kahi pāʻina fusion ʻAsia maikaʻi loa. E hui pū me ia me ka bok choy i puhi ʻia a i ʻole ka ʻāʻī ʻāʻī ʻAsia.
- ʻO Alfredo meatballs a me ka paʻakai: kēia Keto Cheesy Alfredo Sauce hui pu i na pua o pālua me ka paʻakai mozzarella, pauka kālika, kaʻaila kirīmi, a me ka ʻaila kaumaha no ka ʻuala momona a mānoanoa. E lawelawe pu me lāʻau mozzarella palaoa ʻalemona no ka meaʻai Italia piha.
- ʻO nā dumpling pizza: Nui ka poʻe lawelawe i ka ʻiʻo me ka ʻai marinara, no ke aha e hoʻololi iki ai i nā mea? E hoʻohui i kāu mau meatballs i kēia paʻakai pizza Ua ʻae ʻia ʻo Keto a kāpīpī ʻia me ka pī Parmesan no kahi wili hou ma nā ʻiʻo ʻiʻo Italia maʻamau.
- Nā ʻiʻo ʻiʻo BBQ: ʻO ka hapa nui o nā mea kūʻai aku i kūʻai ʻia o ka ʻaila BBQ i piha i ka ke kō hoʻohui ʻia. ʻO mana ketogenic Hana ʻia ia mai ka ʻuala tōmato, ka ʻāpala cider winika, ka uahi wai, a me nā hua mōneka, e loaʻa ai nā ʻiʻo ʻiʻo puhi a me nā mea ʻono barbecue.
- Nā ʻiʻo Bufalo: No ka hana ʻana i nā ʻiʻo ʻiʻo kaila buffalo, pono ʻoe e hoʻohui i kāu ʻiʻo i hoʻomoʻa ʻia me ka ʻai bufalo (e hoʻāʻo hoailona o frank). No kahi pāʻina pāʻina maikaʻi, e lawelawe me nā niho niho a komo i loko o kēia ka lole hānai keto.
E hoʻohana i ka pipi hānai mauʻu no kāu ʻiʻo keto
ʻO ka mea nui i loko o kēia mau ʻiʻo keto ʻo ia ka pipi lepo hānai mauʻu. No ke aha he mea nui e koho i ka pipi hānai mauʻu ma mua o ka ʻiʻo hānai ʻai? Eia ʻekolu ala e kākoʻo ai ka pipi hānai mauʻu i kou olakino.
# 1: Kiʻekiʻe ka pipi hānai mauʻu i CLA
ʻOi aku ka CLA (Conjugated Linoleic Acid) i ka pipi hānai mauʻu ma mua o ka ʻiʻo maʻamau. He ʻakika momona ʻo CLA e pili ana i nā pono olakino e like me ka hoʻemi ʻana i ke kaumaha olakino, ka ʻike insulin, a me ka pale ʻana i ka maʻi kanesa ( 1 ).
Hōʻike ʻia kahi haʻawina in vitro hiki i ka CLA ke pale i ka ulu ʻana o ka tumor ( 2 ), aʻo kekahi haʻawina e pili ana i ka lawe ʻana i ka CLA me ka pale ʻana i ka maʻi kanesa o ka umauma i nā wahine postmenopausal ( 3 ).
Kōkua pū ʻo CLA i ka mālama ʻana i nā pae koko koko olakino. Ma kahi noiʻi i nā keiki momona e noiʻi ana i ka hopena o nā momona maikaʻi ma nā pae insulin, ua hoʻomaikaʻi ʻo CLA i ka ʻike insulin ( 4 ).
# 2: piha ka pipi hānai mauʻu me nā huaora a me nā antioxidants
ʻOi aku ka nui o nā huaora a me nā minela i ka pipi hānai mauʻu ma mua o ka pipi i hānai ʻia i ka palaoa, ʻo ia hoʻi nā huaora A a me E. Aia kekahi mau antioxidants, me ka glutathione a me ka superoxide dismutase ( 5 ). Eia ke ʻano o kēia mau huaora a me nā antioxidants e pōmaikaʻi ai i kou olakino:
- Wikamina A: Ua hōʻike ʻia ka Vitamin A e kākoʻo i ke ola olakino, hoʻohua hou a me ka ʻōnaehana pale.
- Wikamina E: Hiki i ka Vitamin E ke hana ma ke ʻano he antioxidant i loko o kou kino, pale i nā radical manuahi a kākoʻo i kou ʻōnaehana pale ( 6 ).
- Glutathione: Hiki i ka glutathione ke kōkua i ke kūkulu ʻana a me ka hoʻoponopono ʻana i nā ʻiʻo ʻiʻo a kākoʻo i kou ʻōnaehana pale ( 7 ).
- Superoxide dismutase: Hiki i kēia enzyme ke hoʻohiolo i nā molekala ʻino i loko o nā pūnaewele e hiki ke hōʻino i nā ʻiʻo ( 8 ).
# 3: ʻO ka pipi hānai mauʻu ka waiwai i nā electrolytes
Nui ka poʻe i ʻike maʻi keto ke hoʻomaka lākou i kā lākou huakaʻi ketogenic. Aia kekahi mau kumu e loaʻa ai iā ʻoe ka maʻi keto i ka wā e hoʻomaka ai ʻoe. Akā ʻo ka hewa nui loa ʻo ia ka electrolytes pau ʻole.
ʻO ka hoʻonui ʻana i nā meaʻai waiwai electrolyte i ka wā hoʻololi momona hiki ke kōkua i ka hoʻololi ʻana. ʻO ka sodium, potassium, a me ka magnesium nā electrolytes nui ʻekolu a loaʻa lākou āpau i ka ʻiʻo hānai mauʻu.
I ka makahiki 2016, ʻaʻole ʻo ka hānai mauʻu he ʻōlelo hoʻoponopono USDA. No laila pehea ʻoe e ʻike ai e loaʻa ana ʻoe i kahi huahana maikaʻi? Inā ʻaʻohe hōʻailona o ka ʻiʻo hānai mauʻu mai kou mākeke kūloko, ʻo kahi mahiʻai kūloko kāu koho palekana.
E hoʻohui i kēia mau ʻiʻo ʻiʻo Keto maʻalahi i kāu hoʻolālā pāʻina pule pule
Me ka hoʻomanawanui iki a me ka hoʻolālā ʻana, ʻaʻole paʻakikī ka hoʻomākaukau ʻana i nā meaʻai ma ka ʻai ketogenic. E hoʻopaʻa me nā meaʻai keto wikiwiki hiki iā ʻoe ke hana i kēlā me kēia pō o ka pule. ʻAʻole wale kēia e kōkua iā ʻoe e noho ma ke ala me ka ʻai ketogenic, e alakaʻi ia i nā ʻaina ahiahi wikiwiki e hana ai, ʻoiai ʻo ka nui o kāu mau kīʻaha i hana ʻia ma mua o ka manawa.
Hiki ke hoʻomākaukau ʻia kēia meaʻai ʻiʻo i ʻelima mau ala like ʻole, e lilo ia i mea hoʻohui maikaʻi loa no kāu hoʻomākaukau ʻai ʻana i kēlā me kēia pule. Me ka liʻiliʻi ma mua o hoʻokahi gram o nā kalapona no ka ʻiʻo ʻiʻo, e hoʻemi ʻoe i kāu helu kalapona i kēlā me kēia lā me ka ʻole e kaumaha i kekahi o nā mea ʻono āu e manaʻo ai mai ka ʻiʻo.
Nā ʻiʻo ʻiʻo Keto maʻalahi
E hoʻi i ka ʻike me kēia mau ʻiʻo keto. ʻO ia ka mea hoʻohui maikaʻi loa i kāu ʻai, inā ʻoe e hoʻomākaukau ana iā lākou no ʻoe iho a i ʻole e hoʻokipa ana i kahi pāʻina ʻaina.
- Ka Hoʻomoe: NUMNUMX minuke
- Ka manawa e kuke ai: NUMNUMX minuke
- Huina manawa: NUMNUMX minuke
- Nā Hana Hana: 8 - 10 meatballs
- Kāleka: kuai
- Lumi kuke: ʻEulopa
Nā meaʻai
- 500 g / 1 paona o ka ʻiʻo pipi
- 1 huamoa nui
- 1/2 kīʻaha o Parmesan grated
- 1/2 kīʻaha mozzarella ʻoki ʻia
- 1 ʻalani punika kāki ʻia
- 1 teaspoon pepa ʻeleʻele
- 1 / 2 teaspoon o ka paʻakai
- 1 scoop o ka protein whey (koho)
Nā kuhikuhi
- E hoʻomoʻa mua i ka umu i 205º C / 400º F. E uhi i kahi pepa bakena me ka pepa momona.
- I loko o ke kīʻaha, me kou mau lima, e hoʻohui i nā meaʻai a pau a kāwili a hiki i ka hui maikaʻi.
- E hoʻolikelike i ka hui ʻana i mau ʻiʻo ʻiʻo like ʻole a kau ma luna o kahi pepa bakena i hoʻomākaukau ʻia.
- E puhi no 18-20 mau minuke.
- E hoʻomaha iki a lawelawe wela.
Nutrition
- Nui ʻāpana: 1 ʻiʻo ʻiʻo
- Kālā: 153
- Nā momona: 10,9 G
- ʻAi-kaloli: 0.9 g (nā kalapona ʻupena : 0.7g)
- Kumuʻiʻo: 12,2 G
Hoʻopiliʻia nā Palabras: ʻiʻo keto