Manaʻo paha ʻoe hiki ke ʻai i ka ʻaina kakahiaka keto me ka ʻole o nā hua?
He mea nui ka hua manu ma ka ʻai ketogenic. Me 5 grams o ka momona, 6 grams o ka protein, a emi iho ma lalo o 1 grams o nā carbohydrates no ka hua manu, pono kēia mau meaʻai meaʻai i kahi o kāu meaʻai ketogenic ( 1 ).
Akā inā luhi ʻoe i ka ʻai ʻana i nā hua i kēlā me kēia lā, a i ʻole he maʻi allergy a maʻi paha ʻoe, e uhi ʻia kēia papa ʻaina me 18 mau meaʻai wikiwiki a maʻalahi hoʻi āu e makemake ai.
ʻO ka nui o kēia mau meaʻai e like me ka puʻuwai, ʻono, a maʻalahi hoʻi e hana e like me nā hua manu a me nā hua ʻōpala, no laila hiki i kekahi ke hoʻokomo iā lākou i kahi papa hana paʻa.
5 mau meaʻai ʻai Keto Shake maʻalahi a puʻuwai
He mea maikaʻi ʻo Shakes no ka hoʻokomo ʻana i ka waiwai o ka meaʻai i loko o kahi inu lawe lima hiki iā ʻoe ke lawe pū me ʻoe ke haʻalele ʻoe i ka home i ke kakahiaka.
He mea maʻalahi lākou, no laila hiki iā ʻoe ke hoʻohui i kahi ʻono hou i kēlā me kēia lā o ka pule me ka ʻole o ka hana hou ʻana i nā meaʻai a i ʻole ka luhi.
Me kēia mau lulu keto mua ʻelua, hiki iā ʻoe ke ʻai i nā micronutrients liʻiliʻi mai nā huaʻai a me nā mea kanu me ka hoʻololi ʻole i ka ʻono a i ʻole ke ʻano.
# 1: Keto Green Micronutrient Citrus Smoothie
Inā pilikia ʻoe i ka ʻai ʻana i nā mea kanu i nā lā a pau, e hoʻāʻo i kēia keto green citrus smoothie.
Hoʻopiha ʻia me ka spinach a me kahi kīʻaha o ka pauka Micro Greens, e hāʻawi ana i nā meaʻai mai 26 mau huaʻai a me nā mea kanu ʻokoʻa i kēlā me kēia scoop.
ʻAʻole ʻono wale kēia lulu ikaika, hoʻopiha, a ʻaʻole e hoʻonui i kou kō koko e like me ka wai ʻalani.
ʻO nā momona maikaʻi i loko o ka ʻaila MCT e kōkua maikaʻi i kou kino e komo maikaʻi i nā huaora a me nā minela hiki ke hoʻoheheʻe ʻia i loko o kēlā mau huaʻai a me nā mea kanu.
# 2: Matcha Green Micronutrient Smoothie
Este matcha ʻōmaʻomaʻo micronutrient smoothie Loaʻa i ka Brilliant-toned ka pauka "Micro Greens" ʻōmaʻomaʻo like me ka pauka ʻaila MCT e like me ka papa ʻaina ma luna, akā ʻokoʻa ka ʻono a me ka ʻike meaʻai ma muli o kekahi mau loli i ka papa inoa meaʻai.
Ma mua o ka hoʻohana ʻana i ka spinach, pono kēia lulu kale, ka mea waiwai i nā antioxidants e like me ka huaʻa C a me ka beta-carotene. He anti-inflammatory a kōkua pū me kāu mau ala detoxification kūlohelohe ( 2 ).
Hoʻololi nā Blueberries i nā mea ʻono citrus i ka meaʻai smoothie mua, no laila ua ʻoi aku ʻoe ma mua o hoʻokahi koho i ka wā e pili ana i nā hua haʻahaʻa-glycemic.
E hoʻololi i waena o kēia mau lulu ʻelua e hoʻohauʻoli i kāu ʻaina kakahiaka a loaʻa i kahi hoʻolālā no ka ʻai piha ʻana micronutrients.
# 3: Haʻahaʻa Carb Acai Almond Butter Smoothie
ʻO ka hapa nui o nā kīʻaha acai maʻamau he "palekana" wale nō ma ka ʻai ketogenic.
Hoʻomoʻa pinepine ʻia ʻo Acai me ke kō a i ʻole ka meli i nā smoothies pāʻoihana, akā ua hoʻopiha ʻia me nā haʻahaʻa o nā huaʻai non-keto a me nā mea ʻono e like me ka maple syrup.
ʻO kēia ka mea i ʻoi aku ka maikaʻi o ke kō ma mua o ka ʻaina kakahiaka maikaʻi.
ʻO ka mea pōmaikaʻi, aia kahi ala e leʻaleʻa ai i nā ʻono like o kahi kīʻaha acai me ka ʻole o ka sabotaging i kāu mau hana keto: ʻo kēia. ʻalemona ʻalemona a me ka smoothie acai keto.
I loko o laila, e ʻike ʻoe i ka açaí unsweetened, ka pauka protein collagen, ka avocado, ka pauka ʻaila MCT, a me ka pata ʻalemona.
ʻAʻole like me ka lulu acai maʻamau, he 6 grams wale nō o nā kalapona ʻupena ma kahi o 60 grams. ʻAʻole ʻoe e ʻike i ka 43 grams o ke kō. 3 ).
ʻO kēia hui ʻana o nā meaʻai e hana i kahi lulu hoʻopiha ʻaʻole e hoʻonui nui i kou pae glucose koko a waiho paha iā ʻoe i ka makemake i hoʻokahi hola ma hope.
Inā pono ʻoe e hele i waho i ke kakahiaka, hiki iā ʻoe ke lawe i kēia smoothie i loko o ke kīʻaha e lawe ai i nā wahi āpau.
Akā hiki iā ʻoe ke ninini i loko o kahi kīʻaha e hana ai i kīʻaha acai maʻamau a kau i luna me kekahi mau mea keto hou e like me:
- ʻO ka niu kuʻi ʻole ʻia (ka ʻala no ka ʻāʻī).
- Nā hua keto.
- Nā hua Chia.
- Puuwai hemp.
# 4: ʻO Kinamona Dolce Latte ʻAi kakahiaka lulu
Noho ʻo Cinnamon i kahi kikowaena o kēia ʻO Dolce latte lulu kakahiaka me ke kinamona.
Ma kahi o kona ʻono mahana, hoʻopiha ʻia ke kinamona me nā antioxidants e like me polyphenols, phenolic acid, a me nā flavonoids, ʻo ia mau mea a pau e kōkua i kou kino e hoʻemi i ka pōʻino radical manuahi a pale i kou lolo.
ʻO ke kinamona hiki ke hoʻomaikaʻi i ka ʻike insulin a kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka glucose i ke koko, ka kolamu holoʻokoʻa, ka "kino" LDL cholesterol, a me nā triglycerides ( 4 ).
Loaʻa i kēia lulu ka pauka protein collagen a me nā hua chia, e mālama iā ʻoe i piha a ikaika no nā hola.
E nānā i nā macros i kēia lulu e ʻike iā ʻoe iho:
- 235 mau calories.
- 22 g o ka momona.
- 1 g o ka ʻupena carbohydrates.
- 13 g o ka protein.
# 6: Hoʻoluliluli ʻia ʻo Vanilla Chai Protein Shake
ʻO nā mea ʻala i ka chai teaE like me ke kinamona, loaʻa iā lākou nā polyphenols ikaika, nā antioxidants e pale i nā cell mai ka pōʻino a kōkua i ke kaua ʻana i ka ʻelemakule.
Kākoʻo pū ka aʻa Ginger i ka ʻai ʻana maikaʻi a hoʻonui i ka palekana ( 5 ). ʻAʻole maikaʻi no ka lulu ʻaina kakahiaka.
Inā ʻoe e ʻimi nei e hoʻololi i kāu kofe keto, a i ʻole makemake ʻoe i ka chai latte me ka ʻole o ke kō a me nā kalapona, pono ʻoe e hoʻāʻo i kēia Vanilla Chai Protein Shake.
Ma ka 190 calories, 1 grams o ka upena carbs, 15 grams o ka momona, a me 11 grams o ka protein no ke kīʻaha, ʻoi aku ka piha ʻana ma mua o nā chai latte āu e ʻike ai ma kahi hale kūʻai kope.
7 mau ʻaina kakahiaka keto e hoʻololi i nā ʻaina kakahiaka kiʻekiʻe
ʻO ka ʻimi ʻana i ka "ʻaina kakahiaka keto ʻole hua manu" hiki ke alakaʻi i ka makemake i nā mea punahele momona momona e like me ka yogurt, oatmeal, a me nā cereals momona me ka waiū.
Akā ua maʻalahi kēia mau meaʻai haʻahaʻa haʻahaʻa i ka hoʻopili ʻana i kāu hana maʻamau me ka ʻole e hōʻino i kou manawa e hiki ai, a i ʻole e noho mau. ketosis.
# 1: keto cinnamon crunchy "cereals"
Hāpai ʻia ka hapa nui o nā keiki i ka palaoa a me ka waiū no ka ʻaina kakahiaka.
A ke ulu ʻoe a hoʻomaka i ka ʻai keto, manaʻo paha ʻoe e haʻalele i kēlā mau ʻono no ka wā pau ʻole.
Aia a hiki i kēia wā.
ʻO kēia keto copycat cinnamon crunchy “cereal” Loaʻa iā ia nā mea a pau: ke kinamona, ka ʻono a me ka crunchy.
Me he mea lā ʻaʻole hiki iā ʻoe ke ʻai, akā hoʻohana maʻalahi ia i ka ʻiʻo puaʻa a me ka stevia wai e hana ai i ka crunch like a me ka ʻono, akā me ka ʻole o ke kalapona a me ke kō.
E hoʻomanaʻo ʻo ka waiū āu e hoʻohana ai e lawe pū me kāu "cereal" keto ʻo ia ka niu unsweetened, ʻalemona a i ʻole waiu hemp ma mua o ka waiū maʻamau. e pale aku i ka carbohydrate aia i loko o ka hope.
# 2: kaʻala haʻahaʻa "oatmeal"
ʻO ka Oatmeal kekahi o kēlā mau meaʻai kakahiaka nui a ka poʻe he nui e hoʻowahāwahā i ka haʻalele ʻana no ka mea ʻaʻole lākou i ʻike pehea e loaʻa ai kahi pani keto-friendly.
ʻO ka mea pōmaikaʻi, aia kekahi mau ʻano haʻahaʻa haʻahaʻa e kōkua iā ʻoe e hoʻokō i kou makemake i ka oatmeal no ka ʻaina kakahiaka i ka wā e noho ana i ka ketosis:
# 3: Polenta ʻAi kakahiaka Ketogenic maikaʻi
Mahalo i kēia Ketogenic Breakfast Grits Recipe, hiki iā ʻoe ke hoʻololi i kāu polenta kiʻekiʻe me ka ʻole o kona ʻono a i ʻole kona ʻano.
E hoʻonani i kāu ʻeke keto me ka ʻōpae a i ʻole kekahi o kēia mau mea:
- Hīkiʻi momona momona.
- ʻO ka puaʻa, ka ham a i ʻole ka sausage i kuke ʻia no ka ʻaina kakahiaka.
- ʻO nā mea kanu, e like me nā halo, chives, a i ʻole asparagus.
# 4: Keto Chocolate Chia Pudding
Inā he mea hou ʻoe i ka ʻai ketogenic a makemake mau i nā koho ʻaina kakahiaka maikaʻi, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka nui o ka protein e hiki ai ke kōkua i ka mālama ʻana i kou makemake, ʻoi aku ka maikaʻi i ke kakahiaka.
ʻO kēia Keto Chocolate Chia Pudding Recipe, aia nā hua chia a me ka protein collagen, a ʻo ka koko he 18 grams o ka protein, ʻoi aku ka nui e hiki ai iā ʻoe ke hele i ke kakahiaka.
Este ʻekolu mea hoʻohui mocha chia pudding He koho ʻono ʻē aʻe inā makemake ʻoe i ka paʻi kofe i kāu pudding kakahiaka.
# 5: Keto Smoked Salmon and Avocado Toast
ʻAʻole pono ʻoe e poina i nā ʻano ʻano ʻaina kakahiaka maikaʻi no ka mea aia ʻoe i ke ketosis.
Aia i loko o kēia toast avocado nā momona monounsaturated maikaʻi mai ka avocado a me nā ʻakika momona omega-3 mai nā salmon puhi ʻāhiu i hopu ʻia a me ka ʻāhiu.
A no ka mea e pono ai ka palaoa keto haʻahaʻa ma ke ʻano he kumu no nā toasts, hiki iā ʻoe ke loaʻa i kēia mea hōʻoluʻolu iʻa iʻa a me ka ʻaina avocado i nā manawa a pau
Me ka avocado, ka kukumba, ka samona puhi, ka aniani ʻulaʻula, a me nā mea ʻala e like me nā flakes bele ʻulaʻula, ka paʻakai, ka pepa, a me ka dill hou, ʻoi aku ka liʻiliʻi ma mua o 10 mau minuke kēia meaʻai hoihoi e hoʻomākaukau a kinai i ka pōloli me nā momona olakino.
3 Manaʻo ʻAi kakahiaka i hana maikaʻi no ka hoʻonohonoho ʻana i ka ʻai ʻai i kēlā me kēia pule
Loaʻa iā ʻoe nā kakahiaka nui i ka pule a ʻike ʻoe he hiki ʻole ke hauʻoli i ka ʻaina kakahiaka maikaʻi ma muli o ka nele o ka manawa?
E hoʻāʻo e hana i ka ʻaina kakahiaka ma mua o ka manawa i loaʻa iā ʻoe nā lawelawe e ʻai ai i nā lā o kāu pule hana paʻakikī.
Hana maikaʻi kēia mau ʻai ʻai kakahiaka haʻahaʻa haʻahaʻa no ka hoʻonohonoho ʻana i kāu hoʻomākaukau ʻai i kēlā me kēia pule.
# 1: Keto chia ka niu
ʻOiai ua maʻalahi lākou i ka lawe ʻana, ʻo ka hapa nui o nā pahu kuki he kō wale nō a me nā haʻahaʻa i hoʻololi ʻia he ʻaina kakahiaka maikaʻi.
Ma kahi o ka hale kūʻai i kūʻai ʻia, e kālua i kēia mau mea Ketogenic Coconut Chia Bars A loaʻa iā ʻoe kahi koho ʻaina kakahiaka e makemake ai ka ʻohana holoʻokoʻa.
Hāʻawi kēia mau kīʻaha kakahiaka ketogenic i nā momona maikaʻi mai nā hua chia, ka aila niu, ka niu i ʻoki ʻia, a me nā cashews, ʻo ia mau mea e kōkua i ka hoʻoikaika i kou lā.
Hiki iā ʻoe ke hana i kēia ʻano meaʻai kakahiaka keto a hoʻohui i nā mea āu a me kou ʻohana e makemake ai, e like me nā nati macadamia a i ʻole nā kīkī kokoleka stevia-sweetened.
E akahele me nā lāʻau kūʻai kūʻai. ʻO ka poʻe "ʻaʻa haʻahaʻa" hiki ke hōʻino i kāu mau pahuhopu olakino ma o ka lawe ʻana i nā mea ʻino huna.
ʻAʻohe manawa e kālua ai? I kēlā hihia, e hoʻāʻo i kēia Baramond Butter Brownie Bar keto-friendly, i ʻono ʻia me ka stevia a ʻaʻole e hoʻonui i kou kō koko.
# 2: ʻAi ʻAi Haʻahaʻa Haʻahaʻa Haʻahaʻa ʻAʻole Huakaʻi a me ka ʻAi ʻAi ʻAi ʻAi ʻAi Bele
I ka hoʻomaka ʻana o ka emi ʻana o kou makemake kō i ka ʻai ketogenic, manaʻo paha ʻoe e makemake ana ʻoe i nā meaʻai ʻono i ke kakahiaka.
Ma laila kēia e komo ai. hui pū ʻana o ka sausage a me nā pepa me ka huaʻole .
E hoʻomaka i ka lā me ka ʻai nui a e kuke ma mua o ka manawa (ʻano kīʻaha) no laila hiki iā ʻoe ke hauʻoli iā ia i loko o ka pule.
ʻAʻole wale kēia meaʻai e mālama iā ʻoe i ka manawa i ke kakahiaka, akā hiki iā ʻoe ke hoʻololi iā ia no ka hoʻokomo ʻana i nā mea kanu hou aʻe i ka wā, nā ʻono like ʻole o ka sausage, a me kēlā me kēia cheese āu e loaʻa ai ma ka lima.
E nīnau mau i kāu kahu kīʻaha i ka hana ʻana o ka sausage āu e kūʻai nei, a i ʻole e nānā i ka lepili meaʻai a me ka ʻike meaʻai i mea e maopopo ai ʻaʻole. loaʻa i nā kaʻa huna a me nā mea hoʻopiha nīnau hiki iā ʻoe ke hoʻokuʻu iā ʻoe mai ke ketosis.
# 3: ʻAi ʻAla Haʻahaʻa "Apple" Blackberry Crumble
Este ʻeleʻele a me ka "apple" crumble i ka skillet He ʻai hoʻopunipuni kēia no ka mea me he mea lā e ʻai ana ʻoe i ka ʻai hoʻopunipuni no ka ʻaina kakahiaka.
Akā, eia ka mea huna: zucchini shredded.
Mahalo i kona ʻono kū ʻole, hāʻawi ka zucchini i nā micronutrients a me ka fiber i hūnā pono ʻia i loko o kēia mea ʻono.
Me nā ʻeleʻele maloʻo, ke kinamona a me ka nutmeg e kōkua i ka hoʻokaʻawale ʻana i nā ʻōmaʻomaʻo huna, e hoʻopunipuni ʻoe i ka poʻe koho ʻai āpau ma kāu papaʻaina kakahiaka.
3 mau koho ʻaina kakahiaka no ka poʻe makemake ʻole i ka ʻaina kakahiaka
Ua ʻike ka nui o ka poʻe meaʻai keto ʻaʻole lākou pōloli i ke kakahiaka ke loaʻa lākou i ke ketosis.
Ma waho aʻe hoʻokēʻai manawaleʻa ʻAʻole lākou e ʻai i ka ʻaina kakahiaka a hoʻomaka e ʻai ma hope o ke awakea.
Akā inā pōloli ʻoe i ke kakahiaka ma kou huakaʻi i ketosis, a i ʻole pono ʻoe e ala i kou lolo no kahi hōʻike nui, e hilinaʻi mau i nā momona olakino.
Na nā momona e hoʻopau i kou ʻeha pōloli a hoʻoulu i kāu hana noʻonoʻo. Eia hou, maʻalahi lākou e hoʻopaʻa no ka ʻaina kakahiaka me kēia mau meaʻai wikiwiki.
# 1: keto fortified coffee recipe
No kahi koho kakahiaka māmā e hāʻawi iā ʻoe i ka nui o ka wahie e like me ka ʻai piha, e hoʻāʻo i kēia meaʻai kofe paʻa paʻa keto me ka ʻaila MCT.
ʻO ka ʻaila MCT kahi kumu ikehu wikiwiki e hoʻohana koke ai kou kino a me kou lolo e kākoʻo ( 6 ) ( 7 ):
- Nā pae ikehu paʻa.
- ʻO ka maopopo a me ka noʻonoʻo.
- ʻO ka hana metabolic a me ke kelepona kūpono.
ʻOiai ua like kēia me ke kīʻaha kofe maʻamau, ʻokoʻa loa ia.
# 2: nā pulu momona
Nā pōkā momona He ala maʻalahi loa ia e loaʻa ai ka ikaika a me ka noʻonoʻo noʻonoʻo i ke kakahiaka a i ʻole ma waena o nā meaʻai.
ʻO kahi pōma momona a ʻelua paha i ke kakahiaka e hoʻomākaukau iā ʻoe no nā hola mahalo i nā mea momona kiʻekiʻe e like me ka aila niu, ka paʻakai cream, ka pata hānai mauʻu, a me ka pata ʻalemona.
Hiki ke hana maʻalahi a maʻalahi hoʻi e hana, e nānā i kēia papa inoa o nā momona momona maikaʻi loa no ke ʻano o ke ʻano haʻahaʻa.
# 3: Nā Paʻa Keto Pono
Inā ʻoe e ʻimi nei i kahi koho ʻaina kakahiaka keto-friendly on-the-go, hāʻawi kēia mau pahu keto ʻono iā ʻoe i 19 kalama o ka momona a me 10 kalama o ka protein no ka pā.
ʻO kēlā mau macros ketogenic mai nā mea ʻai maoli, me ka pata ʻalemona organik, ka collagen hānai mauʻu, nā ʻalemona organik, ka koko, a me ka aila niu ma kahi o nā mea hoʻopiha kemika a me nā mea hoʻohui.
Wehe i hoʻokahi no ka ʻaina kakahiaka a i ʻole nā manawa ʻē aʻe e pono ai ʻoe i kahi kīʻaha piha.
ʻO ka ʻaina kakahiaka keto me ka hua ʻole
ʻAʻole pono ʻoe e ʻai i nā hua manu i kēlā me kēia lā inā ʻoe ma ka ʻai ketogenic. E ʻoluʻolu e hoʻomaha mai ka ʻai ʻana i nā hua no ka ʻaina kakahiaka me ka ʻole o ka hoʻouka ʻana i nā kaʻa a i ʻole ka haʻalele ʻana i ke ketosis. Me kēia mau ʻano ʻai keto hou, e hoʻohui ʻoe i nā ʻano like ʻole a me nā meaʻai i kāu papaʻai keto, a ʻoi aku ka maʻalahi.