Makemake ʻoe e ʻai nui i ka berena? Mai hopohopo, ʻaʻole ʻoe hoʻokahi.
No ka mea, ʻo ka ʻai ketogenic ʻo ia ka ʻai ʻana i ka liʻiliʻi o nā kalapona, ua ʻōlelo paha ʻoe i kahi aloha aloha a me ke kaumaha i kāu mau meaʻai momona momona, me ka berena.
Akā i kēia manawa hiki iā ʻoe ke ʻai hou i ka berena.
ʻOiai me he oxymoron ka berena haʻahaʻa, loaʻa iā ʻoe ka manawa e hoʻololi ai i kēlā manaʻo, a ʻo ia ke kumu o kēia ʻano meaʻai. He ʻono a ʻono, ʻo kēia berena kapua, i kapa ʻia i kekahi manawa ʻo ka berena oopsie, he 0,4 kalama wale nō o ka waiʻaleʻa, ʻo ia ke pani kūpono no kāu bun burger punahele a i ʻole sanwiti.
ʻAʻole wale ka ketogenic ka berena kapua, ua hoʻopiha ʻia me ka momona a me ka protein, kahi e hele mai ai ka hapa nui o nā calorie. Me ʻehā mau meaʻai a me ka manawa kuke no ka hapalua hola wale nō, he meaʻai maikaʻi kēia no kēlā me kēia mea i ka meaʻai haʻahaʻa.
Eia kekahi, ʻo kēia berena keto he mau pono olakino e like me ka protein, nā momona olakino, a me nā meaʻai ʻē aʻe he nui. ʻOi aku ka maikaʻi, kōkua ia i ka hakakā ʻana i ka makemake o ka carb, e ʻae iā ʻoe e hauʻoli i kahi meaʻai āu e makemake ai i ka wā e noho ana i ke ketosis.
ʻAʻohe mea inā ʻo ia ka mua a i ʻole ka ʻumi o ka manawa āu i hana ai i kēia hana like me ka berena, ʻo kēia meaʻai maʻalahi kekahi o kāu punahele. A ʻaʻohe palaoa, ʻaʻohe palaoa ʻalemona. He hui hua keʻokeʻo wale nō āu e kālua ai.
ʻO nā pōmaikaʻi o ka berena ao keto
- Loaʻa ma lalo o hoʻokahi gram o ka ʻupena carbohydrates.
- Hoʻopiha ʻia me nā momona momona maikaʻi.
- ʻAʻole pono mea ʻono.
- He pani maikaʻi loa ia no nā meaʻai ʻē aʻe āu e ʻoki ai.
- ʻAʻole i loko o ka gluten.
ʻO kekahi pōmaikaʻi i hoʻohui ʻia ʻo ia ka maʻalahi o ka hana. Pono ʻoe i ʻekolu mau hua nui nui, ka ʻaila cream i hoʻoluʻu ʻia i ka lumi wela, ka ʻaila tartar, ka paʻakai, ka pepa momona, a me kahi pepa bakena. He 10 mau minuke wale nō o ka hoʻomākaukau ʻana a me 30 mau minuke i loko o ka umu, ʻaʻole nui ka manawa o 40 mau minuke e leʻaleʻa i ka berena ʻono.
Loaʻa ma lalo o hoʻokahi gram o ka ʻupena carbohydrates
ʻAʻole māmā wale kēia berena, ea a maikaʻi loa, akā ʻaʻole i emi iho ma mua o ka hapalua gram ʻupena kalapona. No ka noho ʻana i ka ketosis, ʻo ka hapa nui o ka poʻe ma waena o 20 a me 50 grams o nā kalapona ʻupena i kēlā me kēia lā. Me kahi ʻāpana palaoa keʻokeʻo hoʻokahi, aia i loko 20 mau pākekeʻO ka mea maʻamau ka ʻōlelo ʻana i ke ketosis i kahi manawa.
ʻOiai ʻaʻole loaʻa ke kalapona ʻole kēia berena ao, ua kokoke loa.
ʻOi aku ma mua o ka hapalua o nā calorie i kēlā me kēia ʻāpana mai ka momona. Hana ʻia ka protein ma kahi o 40% o ka nui o kāu mau calorie a me nā kalapona ma lalo o 10%.
ʻOiai e pono ana ʻoe e nānā i kāu mau ketone No ka ʻike ʻana i kāu ʻano pilikino no ka hoʻokomo ʻana i ke ketosis, kahi lula o ka manamana lima 60% momona a me 35% protein, me ka huina o ka carbohydrate ma kahi o 5%.
Hoʻopiha ʻia me nā momona momona maikaʻi
ʻO ka mea huna i ka berena kapua keto, ʻo ia ka hoʻokaʻawale ʻana i nā yolks hua manu mai nā keʻokeʻo. Ke hahau ʻoe i nā hua keʻokeʻo me ka wikiwiki nui, hana ia i ka piko ʻoʻoleʻa e like me ka meringue, e hāʻawi ana i kahi ʻano māmā me ke ao ke kālua ʻia.
Ma ka ʻaoʻao ʻē aʻe, ʻo ka hoʻohui ʻana i ka paʻakai kilika me ka hui ʻana o ka hua manu ʻo ia ka mea e hāʻawi ai i ka berena kapua i kahi momona momona o ka momona momona.
Mamua ua manao ia ʻO nā momona momona maikaʻi ʻole, akā i kēia manawa ua manaʻo ʻia e hiki ke hoʻohuli a hiki ke pale i kekahi mau maʻi maʻi mau, a me ka hoʻomaikaʻi ʻana i ke olakino holoʻokoʻa ( 1 ).
ʻOiai ua hoʻopili ʻia ka momona momona i ke kiʻekiʻe o ka cholesterol kiʻekiʻe a me ka pilikia o ka maʻi puʻuwai i ka wā i hala, ua hōʻike ʻia nā noiʻi hou he nui nā hemahema o kēia mau haʻawina ( 2 ). ʻO ka ʻoiaʻiʻo, ma hope o ka hoʻopaʻapaʻa ʻana ʻehiku ʻāina o ka makahiki 1970 ( 3 ), ka mea i alakaʻi ʻole i ka hōʻino ʻana i nā momona momona e ka American Heart Association, ua hoʻemi ʻia ka ʻai ʻana o ʻAmelika i nā ʻano momona āpau e 25%. I kēia manawa, ua pālua ka momona ma ʻAmelika Hui Pū ʻIa i ka manawa like.
No laila ua maopopo ʻaʻole i hui pū kekahi mea.
I kēia mau lā, ʻo ka manaʻo ʻo ia ke kō a me nā haʻahaʻa, ʻaʻole ka momona, ka mea e hoʻoulu ai i ka mumū, ka ʻole o ka hormonal a me ka momona. Hiki ke ho'ēmi i nā carbohydrates a me ka hoʻonuiʻana i kāuʻaiʻana i nā momona maikaʻi alakai i ka naau maikai, ma waena o nā pono olakino ʻē aʻe.
ʻO nā kumu nui o ka momona momona ka pipi, ʻiʻo ʻulaʻula hānai mauʻu'O ka niu niu, nā huamoa, ʻaila pāma a me ka pata koko.
ʻAʻole pono i nā mea ʻono
ʻO ka manaʻo kuhihewa maʻamau e pili ana i ka berena ao, pono ʻoe e ʻono ia me kahi pani kō, e like me ka stevia a i ʻole ka meli. Hoʻowahāwahā kekahi poʻe i ka berena ao no kēia kumu, me ka hoʻopaʻapaʻa ʻana "ʻo ke kō ke kō" a no ia mea, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka berena maoli.
Akā, ʻo ka paʻakai kilika, ʻaʻole ka mea ʻono, ka mea e hāʻawi ai i ka berena ao i kona ʻono ʻono. ʻAʻohe mea ʻono i ʻike ʻia i kēia meaʻai. Hiki ke kāhea ʻia nā ʻano ʻano meaʻai ʻē aʻe i ka ʻaila ʻawaʻawa, Greek yogurt a i ʻole ka paʻakai paʻakai ma kahi o ka tilika ʻai, a i ʻole ka pauka bakena ma kahi o ka ʻaila tartar. Ma waho o ke ʻano āu e koho ai e hoʻomākaukau, ʻo ka mea ʻono hou ke koho a ʻaʻole pono.
Inā koho ʻoe e hoʻohui i kahi mea ʻono, hiki iā ʻoe ke noʻonoʻo i ka berena kapua ma ke ʻano he mea ʻai haʻahaʻa-carb, e like me nā kuki pōkole. E hōʻoia e hoʻohana i kahi mea ʻono keto, a koho i kahi mea ʻono i loaʻa ka hopena liʻiliʻi i ke kō koko, e like me ka stevia.
He emi ma mua o hoʻokahi hola e hana ai
ʻO kekahi o nā mea maikaʻi loa e pili ana i kēia meaʻai ʻo ia ka wikiwiki o ka hana ʻana. Mai ka hoʻomaka ʻana a hiki i ka pau ʻana, he 45 mau minuke wale nō, me ka hapa nui o ia manawa e hana ana kāu umu. No ka maʻalahi o ka hana ʻana, e noʻonoʻo e hana i kahi pūʻulu nui. Ma kēia ala hiki iā ʻoe ke hoʻohana iā ia i ka pule a pau no ka ʻaina awakea a i ʻole ka meaʻai.
He hoʻomanaʻo wikiwiki e pili ana i ka waiū
ʻAe. Loaʻa i nā huahana waiu kekahi kō (lactose), akā ʻoi aku ka haʻahaʻa o ka paʻakai kilika i ka lactose ma mua o nā huahana waiu ʻē aʻe, e lilo ia i koho waiu keto-friendly.
Ke kūʻai ʻoe i nā mea hoʻohui no ka berena ao, e hana i nā hoʻoholo kūpono. Inā hiki, e koho i kahi kilika momona piha piha.
ʻOiai ʻoi aku ka nui o ka pipiʻi o ka waiu waiu organik ma mua o nā huahana maʻamau, pono ia. Loaʻa i kēia mau huahana ka nui o ka CLA a me ka omega-3 fatty acids, e kōkua i ka hoʻoikaika ʻana i ke kaumaha a hoʻonui i ka ikaika o ka ʻiʻo ( 4 ).
He pani maikaʻi loa ia no nā meaʻai ʻē aʻe āu e hoʻopau ai
He mea maʻamau ka makemake i nā meaʻai āu e makemake ai e like me ka pizza, hamburgers, a me nā sandwiches. Inā ʻoe ma ka ʻai keto, ʻo ke kī ka ʻimi ʻana i kahi pānaʻi keto kūpono ʻole ka palaoa no kēlā mau berena punahele āu e nalo nei.
Nā manaʻo pāʻina Ketogenic e hoʻohana i ka berena ao
E nānā i kēia mau ʻano leʻaleʻa a ʻono e hoʻohana ai i ka berena ao i nā ʻaina awakea, nā meaʻai ʻai, a me nā meaʻai keto.
Keto burgers a me nā sandwiches
Ke makemake ʻoe i ka berena sanwiti, e hoʻohana i ka berena ao. Hiki iā ʻoe ke hoʻonui iā ia me ka mayo a me ka puaʻa no kahi sandwich keto BLT.
Hāʻawi pū ka berena Cloud iā ʻoe i kahi pani haʻahaʻa haʻahaʻa no ka berena bun hamburger.
Keto pizzas
E hoʻololi i ka pizza pepperoni me kēia palaoa pālahalaha. E hoʻokuʻu wale iā ia me ka ʻuala tōmato a me ka mozzarella. Hiki iā ʻoe ke kālua i loko o ka umu a i ʻole e hoʻoheheʻe i ka cheese i loko o ka umu toaster. He mea kupanaha ia!
Keto taco chips
Nui nā mea hiki iā ʻoe ke hoʻokomo i loko o kēia berena kapua e hoʻomanaʻo iā ʻoe i nā tortillas.
E hoʻoulu i nā hua nui a me ka chorizo e hana i ka taco kakahiaka ʻaʻole e hoʻokuʻu iā ʻoe mai ke ketosis.
He mea leʻaleʻa ka hahai ʻana i ka ʻai ketogenic. ʻO ka ʻai keto e kōkua i ka pohō kaumaha, ka noʻonoʻo akaka, a me ka nui o nā pono ʻē aʻe. Eia naʻe, ʻo ka pōmaikaʻi nui loa o ka ʻai ketogenic ʻo ia ka mea e hōʻoluʻolu ai ʻoe.
A ʻo ka manaʻo maikaʻi ʻaʻole pono e kāpae i kēlā mau meaʻai āu i makemake nui ai mai kāu ʻai.
Maikaʻi maoli ka ʻoliʻoli ʻana i ka mea ʻai keto i kēlā me kēia manawa, ʻoiai a ʻapu kekeʻai aiʻole a ʻōlapaAkā i kekahi manawa ʻo ka mea āu e minamina nui ai ʻo ka berena.
A i kēia manawa, me kēia ʻano meaʻai, hiki iā ʻoe ke hauʻoli iā ia ma lalo o kanahā mau minuke.
4 ʻO ka Berena Ketogenic Cloud
ʻO kēia berena kapuaʻi kaʻa haʻahaʻa, i kapa ʻia hoʻi ʻo "oopsie berena," ʻehā wale nō mea ʻai, he keto-friendly, a ʻoi aku ka liʻiliʻi ma mua o ka hapalua kalama o ka ʻupena ʻupena.
- Ka Hoʻomoe: 10 minutos.
- Ka manawa e kuke ai: 30 minutos.
- Huina manawa: 40 minutos.
- Nā Hana Hana: 10 ʻāpana.
- Kāleka: ʻAina kakahiaka.
- Lumi kuke: ʻAmelika.
Nā meaʻai
- 3 hua, ma ka lumi wela.
- 3 punetēpē o ka cheese cream i hoʻomaʻemaʻe ʻia.
- 1/4 teaspoon cream of tartar.
- 1/4 ka paʻakai ka paʻakai.
- 1 punetune o ka pauka protein whey unflavored (koho).
Nā kuhikuhi
- E hoʻomaʻamaʻa mua i ka umu i 150º C / 300º F a uhi i ʻelua mau pepa bakena me ka pepa momona.
- E hoʻokaʻawale pono i nā hua keʻokeʻo mai nā yolks. E kau i nā keʻokeʻo i loko o kahi kīʻaha a me nā yolks ma kahi ʻē aʻe.
- I loko o ke kīʻaha o nā yolks hua manu, e hoʻohui i ka ʻaila kirīmi a hui pū me ka mea hui lima a hui maikaʻi.
- I loko o ke kīʻaha o nā hua keʻokeʻo, e hoʻohui i ka cream of tartar a me ka paʻakai. E hoʻohana i ka mea hui lima, e hui me ka wikiwiki a hiki i ka puka ʻana o nā piko ʻoʻoleʻa.
- E hoʻohana i ka spatula a i ʻole puna e hoʻohui mālie i ka hui ʻana o ka yolk i nā hua keʻokeʻo a hui maikaʻi a hiki i ka loaʻa ʻole o nā kaha keʻokeʻo.
- E kau i ka hui ʻana ma luna o ka pepa bakena i hoʻomākaukau ʻia 1,25-1,90 ʻīniha ke kiʻekiʻe a ma kahi o 0,5 ʻīniha ke kaʻawale.
- E kālua ma ka ʻaoʻao waena o ka umu no 30 mau minuke, a hiki i ka ʻeleʻele ʻeleʻele o ka luna.
- E ʻoluʻolu, e paʻa paha inā ʻai pololei ʻoe iā lākou mai ka umu mai, a hauʻoli.
Nutrition
- Nui ʻāpana: 1 apana.
- Kālā: 35.
- Nā momona: 2.8 g.
- ʻAi-kaloli: 0,4 g.
- Pūnaewele: 2,2 g.
Hoʻopiliʻia nā Palabras: berena kapua kaapu haahaa.