Kodi mukuganiza kuti chakudya cham'mawa cha keto popanda mazira ndichotheka?
Mazira ndiwofunika kwambiri pazakudya za ketogenic. Ndi 5 magalamu amafuta, 6 magalamu a mapuloteni, ndi zosakwana 1 gramu ya chakudya pa dzira, zodabwitsa izi zopatsa thanzi ziyenera kukhala pazakudya zanu za ketogenic. 1 ).
Koma ngati mwatopa ndi kudya mazira tsiku ndi tsiku, kapena ngati muli ndi ziwengo kapena tcheru, izi ndizophimbidwa ndi maphikidwe 18 ofulumira komanso osavuta opanda dzira omwe mungawakonde.
Ambiri mwa maphikidwewa ndi okoma mtima, okoma, komanso osavuta kupanga ngati mazira ndi mazira ophwanyidwa, kotero aliyense akhoza kuwayika mu nthawi yotanganidwa.
5 Maphikidwe Osavuta Ndi Amtima a Keto Shake
Shakes ndiabwino pophatikiza zakudya zopatsa thanzi mu chakumwa chonyamula chomwe mungatenge mukachoka kunyumba m'mawa.
Amakhalanso osinthasintha, kotero mutha kusakaniza kukoma kwatsopano tsiku lililonse la sabata popanda kubwereza maphikidwe kapena kutopa.
Ndi ma keto oyambira awiriwa, mutha kudyanso ma microelements opanda shuga kuchokera ku zipatso ndi ndiwo zamasamba popanda kusintha kukoma kapena mawonekedwe.
# 1: Keto Green Micronutrient Citrus Smoothie
Ngati mumavutika kudya masamba okwanira tsiku lonse, yesani izi keto green citrus smoothie.
Ndiwodzaza ndi sipinachi ndi unga wa Micro Greens ufa, wopatsa thanzi kuchokera ku zipatso 26 zosiyanasiyana ndi ndiwo zamasamba.
Kudzaza ndi zokometsera za citrus monga lalanje, mandimu, ndi mandimu, kugwedeza kopatsa mphamvu kumeneku sikumangokhala kokoma, kumadzaza, ndipo sikudzawonjezera shuga wamagazi anu monga momwe madzi a lalanje amachitira.
Mafuta athanzi mumafuta a MCT athandizanso thupi lanu kuyamwa bwino mavitamini osungunuka ndi mchere mu zipatso ndi ndiwo zamasamba.
#2: Matcha Green Micronutrient Smoothie
Este matcha green micronutrient smoothie Brilliant-toned imakhala ndi ufa wobiriwira wa "Micro Greens" wokhala ndi ufa wamafuta a MCT monga momwe tafotokozera pamwambapa, koma kukoma ndi kadyedwe kopatsa thanzi kumakhala kosiyana chifukwa cha kusintha kwina pamndandanda wazopangira.
M'malo mogwiritsa ntchito sipinachi, kugwedeza uku kumafuna kale, yomwe ili ndi ma antioxidants ambiri monga vitamini C ndi beta-carotene. Imalimbananso ndi kutupa ndipo imathandizira njira zanu zakuchotsa poizoni m'thupi ( 2 ).
Mabulosi abuluu m'malo mwa zokometsera za citrus mu Chinsinsi choyamba cha smoothie, kotero muli ndi njira zingapo zikafika pazipatso zotsika kwambiri za glycemic.
Kusinthana pakati pa zogwedeza ziwirizi kuti chakudya chanu cham'mawa chikhale chosangalatsa komanso kukhala ndi dongosolo lakudya mokwanira micronutrients.
# 3: Low Carb Acai Almond Butter Smoothie
Mbale zambiri zamtundu wa acai sizikhala "zotetezeka" pazakudya za ketogenic.
Acai nthawi zambiri amatsekemera ndi shuga kapena uchi mu malonda a smoothies, koma amakhalanso ndi zipatso zambiri zopanda keto ndi zotsekemera monga madzi a mapulo.
Izi zimawapangitsa kukhala bomba la shuga kuposa chakudya cham'mawa chathanzi.
Mwamwayi, pali njira yosangalalira ndi kukoma komweko kwa mbale ya acai popanda kuwononga zoyesayesa zanu za keto: izi. mafuta a amondi ndi acai smoothie keto.
Mmenemo, mudzapeza acaí wosatsekemera, collagen protein powder, avocado, MCT mafuta ufa, ndi amondi batala.
Mosiyana ndi kugwedeza kwanthawi zonse kwa acai, iyi ili ndi ma gramu 6 okha a ma carbs m'malo mwa 60 magalamu. Simupezanso magalamu 43 a shuga ( 3 ).
Kuphatikizana kwazinthu izi kumapangitsa kugwedezeka kodzaza komwe sikungapangitse kuchuluka kwa shuga m'magazi anu kapena kukusiyani mukulakalaka patatha ola limodzi.
Ngati mukufuna kutuluka m'mawa, mutha kutenga smoothie iyi mu kapu kuti mupite nayo kulikonse.
Koma mutha kuwathiranso m'mbale kuti mupange mbale yachikhalidwe ya acai ndikuyikapo ndi zowonjezera za keto monga:
- kokonati wosatsekemera (wowotcha kuti ukhale wokoma).
- Mtedza wa keto.
- Mbewu za Chia.
- Mitima ya hemp.
# 4: Cinnamon Dolce Latte Chakudya Cham'mawa Chogwedeza
Sinamoni ali ndi malo apakati pa izi Dolce latte kadzutsa kugwedeza ndi sinamoni.
Kuphatikiza pa kukoma kwake kotentha, sinamoni imadzaza ndi ma antioxidants monga polyphenols, phenolic acid, ndi flavonoids, zonse zomwe zimathandiza thupi lanu kuchepetsa kuwonongeka kwaufulu ndikuteteza ubongo wanu.
Sinamoni imathanso kukulitsa chidwi cha insulin ndikuthandizira kuchepetsa kuchuluka kwa shuga m'magazi, cholesterol yonse, cholesterol "yoyipa" ya LDL, ndi triglycerides ( 4 ).
Kugwedeza uku kulinso ndi collagen protein ufa ndi mbewu za chia, zomwe zimakupangitsani kukhala odzaza komanso olimba kwa maola ambiri.
Yang'anani ma macros mu kugwedeza uku kuti mudziwonere nokha:
- 235 zopatsa mphamvu
- 22 g mafuta.
- 1 g wa net carbohydrate.
- 13 g mapuloteni.
# 6: Creamy Vanilla Chai Protein Shake
Zonunkhira mu tiyiMonga sinamoni, ali ndi ma polyphenols amphamvu, ma antioxidants omwe amateteza maselo kuti asawonongeke komanso amathandizira kulimbana ndi ukalamba.
Muzu wa ginger umathandizanso kuti chimbudzi chikhale bwino komanso chimathandizira chitetezo chamthupi ( 5 ). Osati zoipa kwa kadzutsa kugwedeza.
Ngati mukuyang'ana kusintha khofi wanu wa keto, kapena mukulakalaka chai latte popanda shuga ndi carbs, muyenera kuyesa Vanilla Chai Protein Shake.
Pa 190 calories, 1 gramu ya carbs net, 15 magalamu a mafuta, ndi 11 magalamu a mapuloteni pa kapu, ndizodzaza kwambiri kuposa chai latte iliyonse yomwe mungapeze mu sitolo ya khofi.
7 keto breakfasts kuti alowe m'malo mwachakudya cham'mawa chapamwamba kwambiri
Kufunafuna "kadzutsa keto wopanda mazira" kungayambitse kulakalaka chakudya cham'mawa chokhala ndi carbohydrate monga yoghurt, oatmeal, ndi chimanga chotsekemera chokhala ndi mkaka.
Koma maphikidwe otsika kwambiri a carb awa amapangitsa kuti zikhale zosavuta kumamatira chizolowezi chanu popanda kuwononga mwayi wanu wofikira, kapena kukhalabe. ketosis.
# 1: Keto sinamoni crunchy "mbewu"
Ana ambiri amaleredwa pa phala ndi mkaka pa kadzutsa.
Ndipo mukamakula ndikuyamba kudya keto, mumaganiza kuti muyenera kusiya zokometserazo kwamuyaya.
Mpaka tsopano
Izi keto crunchy sinamoni "cereal" copycat Zili ndi zonse: sinamoni, zotsekemera komanso zowawa.
Zimawoneka ngati chimanga chomwe simungadye, koma chimagwiritsa ntchito mochenjera ziboliboli za nkhumba ndi stevia yamadzimadzi kuti ipangitse kuphulika komweku komanso kutsekemera komweko, koma popanda ma carbs ndi shuga.
Kumbukirani kuti mkaka womwe muyenera kuutenga ndi keto "cereal" wanu uyenera kukhala mkaka wa kokonati, amondi kapena hemp wosatsekemera m'malo mwa mkaka wamba. kupewa chakudya chamafuta kuti lili ndi chomaliza.
# 2: low carb "oatmeal"
Oatmeal ndi imodzi mwazakudya zam'mawa zomwe anthu ambiri amadana nazo kusiya chifukwa sadziwa momwe angapezere keto-friendly m'malo.
Mwamwayi, pali mitundu yocheperako ya carb yomwe ingakuthandizeni kukwaniritsa chikhumbo chanu cha oatmeal kadzutsa mukamakhala mu ketosis:
# 3: Chakudya Cham'mawa cha Ketogenic Chathanzi Polenta
Chifukwa cha izi Chinsinsi cha Ketogenic Breakfast Grits Recipe, mutha kusintha carb polenta yanu yayikulu popanda kusiya kukoma kwake kapena mawonekedwe ake.
Kongoletsani keto grits yanu ndi shrimp kapena zina mwazosakaniza:
- Tchizi wambiri wothira mafuta.
- Bacon, ham kapena soseji yophikidwa m'mawa.
- Masamba, monga bowa, chives, kapena katsitsumzukwa.
# 4: Keto Chokoleti Chia Pudding
Ngati ndinu watsopano ku zakudya za ketogenic ndipo mumalakalaka zakudya zotsekemera za kadzutsa, ndi bwino kudya zakudya zomanga thupi zambiri momwe mungathere kuti muchepetse zilakolako zanu, makamaka m'mawa.
Izi Chinsinsi cha Chokoleti cha Keto Chia Pudding, yomwe ili ndi mbewu zonse za chia ndi mapuloteni a collagen, ndipo cocoa imakhala ndi ma gramu 18 a mapuloteni, ochulukirapo kuti akuthandizeni m'mawa.
Este Zosakaniza zitatu za mocha chia pudding Ndi njira ina yokoma ngati mukufuna kukhudza khofi mu pudding yanu yam'mawa.
# 5: Keto Anasuta Salmon ndi Avocado Toast
Simuyenera kuphonya zakudya zokoma zam'mawa chifukwa muli mu ketosis.
Avocado Toast iyi ili ndi mafuta athanzi a monounsaturated ochokera ku avocado ndi omega-3 fatty acids ochokera ku salimoni yogwidwa ndi kusuta.
Ndipo chifukwa zimafunika mkate wochepa wa carb keto monga maziko a toasts, mutha kukhala ndi izi zotsitsimula kusuta salmon ndi avocado toast nthawi zonse
Ndili ndi mapeyala, nkhaka, salimoni wosuta, anyezi wofiira, ndi zonunkhira monga tsabola wofiira wa belu, mchere, tsabola, ndi katsabola watsopano, njira yochititsa chidwiyi imatenga mphindi zosakwana 10 kukonzekera ndikuthetsa njala ndi mafuta ambiri athanzi.
Malingaliro 3 a Chakudya Cham'mawa Omwe Amagwira Ntchito Bwino Pokonzekera Kukonzekera Chakudya Chamlungu ndi mlungu
Kodi mumakhala otanganidwa m'mawa mkati mwa mlungu ndipo mumapeza kuti sizingatheke kudya chakudya cham'mawa chopatsa thanzi chifukwa chosowa nthawi?
Yesetsani kupanga chakudya cham'mawa pasadakhale kuti mukhale ndi chakudya cham'masiku a sabata yanu yotanganidwa.
Maphikidwe a kadzutsa otsika a carb awa amagwira ntchito bwino pokonzekera chakudya chanu chamlungu ndi mlungu.
# 1: Keto chia coconut mipiringidzo
Ngakhale ndizosavuta kunyamula, ma cookie ambiri amangokhala shuga ndi ma carbohydrate obisika ngati chakudya cham'mawa chathanzi.
M'malo mogula mipiringidzo m'sitolo, ikani mtanda wa izi Ketogenic Coconut Chia Bars Ndipo mudzakhala ndi chakudya cham'mawa chomwe banja lonse lingakonde.
Zakudya zam'mawa za ketogenic zimakhala ndi mafuta athanzi ochokera ku mbewu za chia, mafuta a kokonati, kokonati wonyezimira, ndi ma cashews, zonse zomwe zimathandizira kulimbitsa tsiku lanu.
Mutha kusinthanso maphikidwe a kadzutsa a keto ndikuwonjezera chilichonse chomwe inu ndi banja lanu mumakonda, monga mtedza wa macadamia kapena tchipisi ta chokoleti totsekemera.
Samalani ndi mipiringidzo yogula sitolo. Ngakhale omwe ali ndi "low carb" amatha kuwononga zolinga zanu zathanzi ponyamula zobisika zovulaza.
Mulibe nthawi yophika? Zikatero, yesani Almond Butter Brownie Bar, yemwe amatsekemera ndi stevia ndipo sangawonjezere shuga wamagazi anu.
# 2: Soseji Yopanda Mazira Ochepa A Carb ndi Bell Pepper Chakudya Cham'mawa Chowotcha
Pamene chilakolako chanu cha shuga chimayamba kuchepa pazakudya za ketogenic, mungamve ngati kudya zakudya zokoma kwambiri m'mawa.
Ndi pamene izi zimabwera. kuphatikiza soseji ndi tsabola popanda dzira .
Yambani tsiku ndi chakudya chachikulu ndikuphika pasadakhale (casserole style) kuti musangalale nayo sabata yonse.
Sikuti izi sizidzakupulumutsirani nthawi m'mawa, komanso mutha kuzisintha kuti muphatikizepo zamasamba zanyengo, zokometsera zosiyanasiyana za soseji, ndi tchizi chilichonse chomwe muli nacho.
Nthawi zonse funsani ogula nyama kuti masoseji omwe mukugula apangidwa ndi chiyani, kapena yang'anani zomwe zili patsamba lanu komanso zambiri zazakudya kuti muwonetsetse kuti sizitero. lili ndi ma carbs obisika ndi zodzaza zokayikitsa zomwe zingakutulutseni ketosis.
# 3: Skillet Low Carb "Apple" Blackberry Crumble
Este mabulosi akuda ndi "apulo" amaphwanyidwa mu skillet Ndi njira yosokeretsa chifukwa zikuwoneka ngati mukudya chakudya cham'mawa.
Koma apa pali chinsinsi: shredded zukini.
Chifukwa cha kukoma kwake kosalowerera ndale, zukini amapereka micronutrients ndi fiber zomwe zimabisika bwino mkati mwa zokoma zokomazi.
Ndi mabulosi akuda ozizira, sinamoni ndi nutmeg kuti athandize kubisa masamba obisika, mudzapusitsa onse omwe amadya pagome lanu la kadzutsa.
3 zakudya zam'mawa za anthu omwe sakonda kadzutsa
Ambiri a keto dieters amapeza kuti alibe njala m'mawa pamene ali mu ketosis.
Kupatulapo yesetsani kusala kudya kwapakatikati amasankhanso kuti asadye chakudya cham’mawa n’kuyamba kudya masana.
Koma ngati muli ndi njala m'mawa ulendo wanu wopita ku ketosis, kapena muyenera kudzutsa ubongo wanu kuti muwonetsere bwino, nthawi zonse muzidalira mafuta abwino.
Mafuta amachepetsa ululu wanu wanjala ndikuwonjezera mphamvu zanu zamaganizidwe. Kuphatikiza apo, ndizosavuta kulongedza chakudya cham'mawa ndi maphikidwe ofulumira awa.
# 1: Chinsinsi cha khofi cholimba cha keto
Kuti mupeze chakudya cham'mawa chopepuka chomwe chimakupatsani mafuta ochulukirapo ngati chakudya chokwanira, yesani izi zolimbitsa khofi Chinsinsi keto yodzaza ndi mafuta a MCT.
Mafuta a MCT ndi gwero lamphamvu lomwe thupi lanu ndi ubongo zimagwiritsa ntchito nthawi yomweyo kuthandizira ( 6 ) ( 7 ):
- Kukhazikika kwamphamvu kwamphamvu.
- Kumveka bwino kwamalingaliro ndi malingaliro.
- Kuchita bwino kwa metabolic ndi ma cell.
Ngakhale izi zikuwoneka ngati kapu ya khofi wamba, ndizosiyana kwambiri.
#2: mapampu amafuta
Mabomba amafuta ndi njira yabwino kwambiri yopezera mphamvu ndikumveka bwino m'mawa kapena pakati pa chakudya.
Bomba lamafuta kapena XNUMX koloko m'mawa lidzakukonzekeretsani kwa maola ambiri chifukwa cha zosakaniza zamafuta ambiri monga mafuta a kokonati, tchizi cha kirimu, batala wodyetsedwa ndi udzu, ndi batala wa amondi.
Zosintha mwamakonda komanso zosavuta kupanga, yang'anani mndandanda wamabomba abwino kwambiri omwe amakhala ndi moyo wochepa wa carb.
# 3: Mabala Abwino a Keto
Ngati mukuyang'ana njira ya kadzutsa ya keto-ochezeka popita, ma keto okoma awa amakupatsani magalamu 19 amafuta ndi magalamu 10 a mapuloteni pa bar.
Ma ketogenic macros amachokera ku zosakaniza zenizeni, kuphatikizapo organic almond butter, collagen wodyetsedwa ndi udzu, ma almond, koko, ndi mafuta a kokonati m'malo mwa zotsika mtengo zodzaza mankhwala ndi zowonjezera.
Masulani imodzi pa chakudya cham'mawa kapena nthawi ina iliyonse yomwe mukufuna chokhwasula-khwasula.
Keto kadzutsa popanda mazira
Simuyenera kudya mazira tsiku lililonse ngati muli pazakudya za ketogenic. Khalani omasuka kuti mupume pang'ono kudya mazira kadzutsa popanda kukweza ma carbs kapena kutuluka ketosis. Ndi maphikidwe atsopanowa a keto, muwonjezera zakudya zosiyanasiyana komanso zakudya pazakudya zanu za keto, ndipo ndizosavuta.