Feem ntau nrog a ketogenic kev noj haus zoo, koj tuaj yeem zam kev noj zaub tsuas yog vim lawv muaj ntau cov carbohydrates. Tab sis rau kev noj qab haus huv thiab kev noj haus zoo, zaub yog qhov tsim nyog kiag li kom tau txais cov vitamins, minerals thiab antioxidants. Hmoov zoo, cov tais diav zoo li no keto taco nyias tuaj yeem pab tau.
Tus yuam sij rau kev noj zaub mov ketogenic yog suav nrog ntau yam zaub. Cruciferous zaub thiab cov yeeb yuj zaub uas tsis tshua muaj glycemic uas yuav pab muab cov khoom noj tshwj xeeb thiab fiber ntau uas koj lub cev xav tau yam tsis tau khob koj tawm ntawm ketosis.
Qee cov zaub uas siv hauv cov zaub xam lav no yog:
- Hlais nplej.
- Arugula
- Dib lauj
- Cov kua txob.
3 Cov txiaj ntsig kev noj qab haus huv zaub ntawm Keto Taco Salad
Cov veggies hauv no keto taco zaub xam lav tau ntim nrog cov txiaj ntsig kev noj qab haus huv. Tsuas yog saib seb cov veggies tuaj yeem ua rau koj lub cev.
Spinach thiab arugula
Cov nplooj ntsuab ntsuab no tau ntim nrog cov zaub mov, vitamins, antioxidants, thiab phytonutrients xws li potassium, manganese, zinc, magnesium, hlau, thiab calcium. Lawv kuj yog ib qho chaw nplua nuj ntawm cov vitamins A, B6 thiab K, nrog rau cov kab ntawm lwm cov vitamins tseem ceeb ( 1 ).
Cov zaub ntsuab kuj muaj beta carotene. Qhov no tsis yog tsuas yog zoo rau koj ob lub qhov muag tab sis kuj muaj cov tshuaj tiv thaiv kab mob uas pab tiv thaiv koj lub plawv thiab txo cov teebmeem ntawm cov mob xws li mob caj dab ( 2 ).
Dib lauj
Cov zaub no muaj tsawg kawg yog 95% dej, ua rau nws yog qhov kev xaiv zoo tshaj plaws los pab tswj kom muaj dej txaus. Cucumbers tseem muaj cov vitamins A, C, thiab folic acid ( 3 ).
Lawv muaj flavanols thiab polyphenols uas pab tiv thaiv koj lub hlwb, txo kev pheej hmoo ntawm mob qog noj ntshav, thiab pab txo qhov mob hauv koj lub cev ( 4 ).
Cov kua txob
Tsev neeg tswb kua txob muaj ntau yam tseem ceeb ntawm cov vitamins, antioxidants thiab minerals. Ib qho kev pab ntawm tswb peppers muaj ntau tshaj li ob npaug ntawm cov kev pom zoo niaj hnub pub ntawm vitamin C thiab yog ib qho chaw nplua nuj ntawm vitamin A, uas pab txhawb kev tiv thaiv kab mob ( 5 ).
Tswb peppers kuj muaj carotenoids, uas yog antioxidants uas pab tua dawb radicals uas yuav ua rau mob qog noj ntshav thiab kab mob plawv ( 6 ).
Cov no cov zaub uas tsis muaj glycemic Performance index Tsis tsuas yog lawv muab ntau yam kev noj qab haus huv, tab sis lawv kuj ua rau cov zaub xam lav no muaj xim zoo nkauj thiab ntxim nyiam. Txhua qhov tom yog txawv nrog ntau yam zoo kawg nkaus textures thiab flavors.
Koj yuav muaj txuj lom los ntawm seasoning ntawm nqaij thiab kua txob, zest thiab tsw ntawm txiv qaub thiab freshness ntawm cucumbers. Qhov no yog zaub xam lav hearty uas koj yuav rov qab mus rau lub sijhawm thiab sijhawm dua.
Tsawg carb hnav khaub ncaws rau taco zaub xam lav
Ib qho ntawm qhov zoo tshaj plaws ntawm cov zaub xam lav yog creamy salad hnav khaub ncaws vim nws khi txhua yam ua ke. Hmoov zoo, kev noj zaub mov keto tsis tau txhais hais tias koj yuav tsum tso tseg tag nrho cov zaub xam lav.
Ib qho yooj yim tshaj plaws "toppings" siv yog cov zaub xam lav tsis muaj qab zib. Tsuas yog diav qee cov nqaij thiab veggies hauv daim ntawv qhia no thiab tos rau lub tsho loj.
Yog tias koj xav tau ib yam dab tsi ntxiv creamy, sim no Creamy Keto Avocado Lime Dressing:
- Kua txiv ntawm ib txiv qaub.
- 1 teaspoon ntawm txiv roj roj.
- 1 tablespoon dej.
- 1/2 khob avocado, pitted thiab diced.
- 1 teaspoon minced qej.
- 1/4 me nyuam ntsev ntsev
Sib tov tag nrho cov khoom xyaw kom txog thaum creamy. Tej zaum koj yuav xav siv cov khoom noj processor kom tau txhua yam los ua ke kom tiav. Koj tuaj yeem ntxiv ob peb daim ntawm coriander yog tias koj xav tau.
Lwm Cov Khaub Ncaws Tsawg Carb rau Taco Salad
Zaub yog tsim nyog rau kev noj qab haus huv thiab kev noj haus zoo. Sau koj keto taco zaub xam lav nrog ntau yam veggies. Koj tuaj yeem hloov lawv ntawm ib lub lim tiam mus rau ib lub lim tiam thiab tsim cov zaub xam lav tshiab txhua lub sijhawm.
Xav tau ib co tswv yim rau nyias hnav khaub ncaws los yog sib tov? Sim ib lossis tag nrho cov khoom xyaw no:
- Jalapeno.
- Guacamole.
- Liab dos
- Chives
- Cherry txiv lws suav.
- Qab zib.
Yuav ua li cas ua koj tus kheej taco seasoning
Cov pa ua ntej ntim taco seasoning los ntawm lub khw yuav muaj cov hmoov nplej lossis pob kws hauv nws, yog li ntxiv cov carbohydrates rau koj lub phaj.
Ua koj tus kheej taco seasoning yog ib qho yooj yim heev thiab yuav ua rau koj tsis txhob noj cov carbs zais.
Ceeb toom: Homemade taco seasoning kuj yog ib lub tswv yim khoom plig zoo.
Daim ntawv qhia no yog amazing rau seasoning homemade tacos. Cov no yog cov txuj lom koj yuav xav tau:
- Cumin.
- Kua txob hmoov.
- Qej hmoov.
- Kua txob.
- Ntsev.
- Kua txob.
Keto hloov rau taco tortillas
Yog tias koj nco lub crunch ntawm taco tortillas hauv koj cov zaub xam lav, koj tsis nyob ib leeg.
Tab sis ntau npaum li koj nco lawv, zam lawv yog qhov zoo rau koj txoj kev noj qab haus huv thiab koj cov khoom noj ketogenic.
Cov pob kws qab zib thiab pob kws tortillas yuav nce koj cov ntshav qab zib ntau npaum li cov noodles los yog oatmeal ( 7 ).
Yog hais tias lub tortilla yog ua los ntawm hmoov nplej (tsis yog pob kws), nws yuav tsis zoo dua. Ib qho 30 nti / 12 cm hmoov tortilla muaj yuav luag 60 grams carbohydrates lossis yuav luag peb hnub cov carbohydrates yog tias koj xav nyob hauv ketosis ( 8 ).
Ua kom tsis muaj carb taco zaub xam lav, mus rau txoj kev qub. Pab nws nyob rau hauv ib lub tais loj, tsis nco qab txog tortilla.
Lossis koj tuaj yeem ua qee yam tsawg carb tortillas crispy thiab pov lawv rau hauv koj cov zaub xam lav ..
Ua ib lub tais "salad" rau koj cov zaub xam lav
Nws yooj yim dua li koj xav tias yuav ua rau koj tus kheej "ntse nyias lub tais" rau koj cov zaub xam lav. Txhua yam koj yuav tsum tau ua yog ua kom tsawg carb omelette. Tom qab ntawd muab tso rau hauv ib lub greased muffin tin thiab ci ntawm 175ºF / 350ºC rau li 15 feeb los yog kom txog thaum nkig. Thiab nyob ntawd koj tuaj yeem pab koj cov zaub xam lav.
Protein Options rau Keto Taco Salad
Los ntawm tsuas yog ua qee qhov kev hloov pauv, koj tuaj yeem khaws daim ntawv qhia no tshiab thiab tshiab txhua lub lim tiam.
Daim ntawv qhia no siv cov nqaij nyug nyom. Tab sis muaj lwm cov nqaij uas koj siv tau. Cia li nco ntsoov tias yog koj yog suav macroThaum koj siv cov nqaij sib txawv, tus nqi ntawm cov carbohydrates hauv cov zaub xam lav yuav hloov.
Nov yog qee cov tswv yim protein ntau rau taco zaub xam lav:
- Nqaij qaib.
- Nqaij hnyuv.
- Nqaij qaib.
- Minced qaib ntxhw.
- Grilled ntses.
Ua no taco zaub xam lav rau koj tom ntej no Mexican noj hmo. Ntim nrog cov zaub mov tsis muaj carb noj qab haus huv, keto protein ntau, thiab ntau ntawm Mexican flavors, qhov no yog daim ntawv qhia tsis muaj carb zoo tshaj plaws los tso rau hauv koj daim ntawv teev npe txhua lub lim tiam.
Thaum twg koj tsis muaj tswv yim rau noj hmo lossis noj su, nco ntsoov ua raws li cov hauv paus ntsiab lus. Cov protein zoo nrog cov zaub mov uas tsis muaj carb garnish yog ib txwm keto-phooj ywg thiab muab ntau txoj kev xaiv.
Spicy keto taco salad
Qhov no qab Keto Taco Salad yog loaded nrog tag nrho cov garnishes los ntawm koj nyiam tacos thiab ntim nrog toppings yog li koj muaj peev xwm xav tias fuller ntev.
- Lub Sijhawm Npaj: 5 minutos.
- Lub sijhawm ua noj: 25 minutos.
- Lub sijhawm tag nrho: 20 minutos.
- Kev Ua Tau: 4 siv.
- Qeb: Pib
- Chav ua noj: Fab Kis.
Cov khoom xyaw
- 500 g / 1 lb nyom-fed av nyuj.
- 1 teaspoon ntawm av cumin.
- 1/2 teaspoon chili hmoov.
- 1 tablespoon qej hmoov.
- 1/2 tablespoon ntawm paprika.
- 1 rab ntsev ntsev.
- 1/2 teaspoon kua txob.
- 4 khob ntawm romaine lettuce.
- 1 nrab txiv lws suav.
- 115 g / 4 oz cheddar cheese.
- 1/2 khob ntawm coriander.
- 1 loj avocado
- 1/2 khob ntawm cov ntses nyiam.
- 2 txiv qaub me me.
- 1 khob ntawm tws dib.
Lus Qhia
- Tshav kub lub lauj kaub loj tshaj qhov nruab nrab kub thiab lub tsho tiv no nrog butter, txiv maj phaub roj, los yog cov tshuaj tsuag uas tsis yog nplaum.
- Ntxiv cov nqaij nyug av thiab tag nrho cov seasonings rau lub skillet. Do zoo thiab ua noj kom txog thaum Golden xim av.
- Tshem tawm ntawm tshav kub thiab txias me ntsis.
- Npaj cov zaub xam lav los ntawm kev ntxiv lettuce thiab zaub ntsuab, cheese, thiab sliced avocado. Sab saum toj nrog cov nqaij nyug av, salsa, thiab ib tug dav drizzle ntawm txiv qaub. Sib tov txhua yam kom sib xyaw.
Khoom noj khoom haus
- Qhov loj me: 1 1/2 khob.
- Cov calories: 430.
- Cov rog: 31 g.
- Carbohydrates: Cov carbohydrates nqa :7g.
- Cov nqaijrog: 29 g.
Keywords: keto taco zaub xam lav.