Kodi mungakonde kudya mkate wambiri? Osadandaula, simuli nokha.
Chifukwa zakudya za ketogenic zimatanthawuza kudya ma carbs ochepa, mwina mwalankhula mwachisoni komanso mwachisoni pazakudya zomwe mumakonda zokhala ndi ma carbohydrate, kuphatikiza mkate.
Koma tsopano ukhoza kudyanso mkate.
Ngakhale mkate wochepa wa carb ungawoneke ngati oxymoron, mudakali ndi nthawi yosintha maganizo amenewo, ndipo ndizomwe zimapangidwira. Mkate wa mtambo uwu, womwe nthawi zina umatchedwa kuti oopsie mkate, uli ndi magalamu 0,4 okha amafuta, zomwe zimapangitsa kuti ukhale m'malo mwa burger bun kapena sangweji yomwe mumakonda.
Sikuti mkate wa mtambo ndi ketogenic, umadzaza ndi mafuta ndi mapuloteni, kumene ma calories ambiri ayenera kubwera. Ndi zosakaniza zinayi zokha ndi nthawi yophika ya theka la ola, iyi ndi njira yabwino kwa aliyense amene ali ndi zakudya zochepa za carb.
Kuphatikiza apo, mkate wa keto uwu uli ndi maubwino angapo azaumoyo monga mapuloteni, mafuta athanzi, ndi michere ina yambiri. Zabwino kwambiri, zimathandizira kulimbana ndi zilakolako za carb, kukulolani kuti muzisangalala ndi chakudya chomwe mumakonda mutakhala mu ketosis.
Kaya ndi koyamba kapena kakhumi kuti mudapanga cholengedwa chonga mkate, njira yosavuta iyi idzakhala imodzi mwazokonda zanu. Ndipo alibe ufa, ngakhale ufa wa amondi. Ndi chisakanizo choyera cha dzira chomwe mumaphika.
Keto mtambo mkate umapindula
- Muli ndi zosakwana gramu imodzi ya net carbohydrates.
- Amadzazidwa ndi mafuta abwino okhutitsidwa.
- Safuna zotsekemera.
- Ndizolowa m'malo mwa zakudya zina zomwe mwina mungafunike kuzidula.
- Lilibe gilateni.
Ubwino wina wowonjezera ndikuti ndizosavuta kuchita. Mudzangofunika mazira akuluakulu atatu, tchizi cha kirimu wofewa kutentha kwa chipinda, zonona za tartar, mchere, pepala losapaka mafuta, ndi pepala lophika. Mkate wamtambo umangofunika mphindi 10 zokha za nthawi yokonzekera ndi mphindi 30 mu uvuni, nthawi yonse ya mphindi 40 sizowonjezera kusangalala ndi mkate wokoma.
Muli ndi zosakwana gramu imodzi ya net carbohydrates
Mkate uwu si wopepuka, wofewa komanso wokoma kwambiri, koma uli ndi theka la gramu ya net carbs. Kuti mukhalebe mu ketosis, anthu ambiri amakhala pakati pa 20 ndi 50 magalamu a net carbs patsiku. Ndi chidutswa chimodzi cha mkate woyera, womwe uli 20 magalamu a chakudyaIzi nthawi zambiri zimatanthawuza kutsazikana ndi ketosis pakamphindi.
Ngakhale mkate wamtambo uwu ulibe carb kwathunthu, uli pafupi kwambiri.
Kuposa theka la zopatsa mphamvu pagawo lililonse zimachokera ku mafuta. Mapuloteni amapanga pafupifupi 40% ya ma calories anu onse ndi ma carbohydrates osakwana 10%.
Ngakhale muyenera fufuzani matupi a ketone Kuti mudziwe njira yanu yolowera ketosis, lamulo labwino ndiloti 60% mafuta ndi 35% mapuloteni, ndi ma carbohydrate okwana pafupifupi 5%.
Amadzaza ndi mafuta abwinobwino
Chinsinsi cha mkate wa mtambo wa keto ndikulekanitsa mazira a dzira ndi oyera. Mukamenya dzira loyera pa liwiro lalikulu, limapanga nsonga yolimba ngati meringue, kuwapatsa kuwala, mawonekedwe ngati mtambo akawotcha.
Kumbali ina, kuphatikiza tchizi cha kirimu ndi kusakaniza kwa dzira yolk ndizomwe zimapatsa mkate wamtambo kukhala wathanzi wamafuta odzaza.
Poyamba zinkaganiziridwa choncho mafuta odzaza anali opanda thanzi, koma tsopano amalingaliridwa kuti amatha kusintha ndikuletsa matenda ena osachiritsika, komanso kusintha thanzi la mtima wonse ( 1 ).
Ngakhale kuti mafuta odzaza amagwirizanitsidwa ndi kuchuluka kwa mafuta m'thupi komanso chiopsezo cha matenda a mtima m'mbuyomu, kafukufuku waposachedwapa amasonyeza kuti maphunzirowa anali ndi zolakwika zambiri ( 2 ). M'malo mwake, pambuyo pa Phunziro la Dziko Lachisanu ndi chiwiri lazaka za m'ma 1970 ( 3 ), zomwe mosadziwa zinapangitsa kuti mafuta ochuluka awonongeke ndi American Heart Association, ku America kudya mafuta amtundu uliwonse kunachepetsedwa ndi 25%. Panthaŵiyi, kunenepa kwambiri ku United States kunaŵirikiza kaŵiri m’nthaŵi imodzimodziyo.
Choncho n’zoonekeratu kuti chinachake sichinagwirizane.
Masiku ano, lingaliro ndilokuti ndi shuga ndi chakudya, osati mafuta, zomwe zimayambitsa kutupa, kusalinganika kwa mahomoni ndi kunenepa kwambiri. Kuchepetsa ma carbohydrate ndikuwonjezera kudya kwamafuta abwino kumatha kumabweretsa moyo wathanzi, pakati pa mapindu ena azaumoyo.
Magwero akuluakulu a mafuta odzaza ndi batala, nyama yofiira yodyetsedwa ndi udzua kokonati mafuta, mazira, mafuta a kanjedza ndi cocoa batala.
Palibe chifukwa cha zotsekemera
Lingaliro lolakwika la mkate wamtambo ndikuti muyenera kutsekemera ndi cholowa m'malo mwa shuga, monga stevia kapena uchi. Ena amanyoza mkate wa mumtambo pa chifukwa chomwechi, akumatsutsa kuti “shuga ndi shuga” ndi kuti, chifukwa cha zimenezo, anthu angakhale bwino kudya mkate weniweni.
Koma ndi tchizi za kirimu, osati zotsekemera, zomwe zimapangitsa kuti mkate wamtambo ukhale wokoma. Palibe zotsekemera zomwe zimawoneka mu njira iyi. Kusintha kwina kwa maphikidwe kungafunike kirimu wowawasa, yogati yachi Greek kapena kanyumba tchizi m'malo mwa tchizi ta kirimu, kapena ufa wophika m'malo mwa zonona za tartar. Mosasamala kanthu momwe mumasankhira kukonzekera, zotsekemera zowonjezera ndizosankha kwathunthu ndipo sizifunikira.
Ngati mwasankha kuwonjezera chokometsera, mutha kuwona mkate wamtambo ngati mchere wocheperako, monga makeke amfupi. Onetsetsani kuti mugwiritse ntchito a keto-wochezeka wotsekemera, ndikusankha chotsekemera chomwe sichimakhudza kwambiri shuga wamagazi, monga stevia.
Zimatenga nthawi yosakwana ola limodzi kuti mupange
Chimodzi mwa zinthu zabwino kwambiri za Chinsinsichi ndi momwe zimapangidwira mofulumira. Kuyambira pachiyambi mpaka kumapeto, zimangotenga pafupifupi mphindi 45, ndipo nthawi zambiri uvuni wanu umagwira ntchito. Popeza ndiyosavuta kupanga, lingalirani kupanga gulu lalikulu. Mwanjira iyi mutha kugwiritsa ntchito sabata yonse pankhomaliro kapena chokhwasula-khwasula.
Kukumbutsa mwachangu za mkaka
Inde, mkaka uli ndi shuga (lactose), koma tchizi cha kirimu ndi chochepa mu lactose kusiyana ndi mkaka wina, zomwe zimapangitsa kuti mkaka ukhale wokonda keto.
Mukagula zosakaniza za mkate wamtambo, pangani zisankho zoyenera. Ngati n'kotheka, sankhani tchizi wodzaza mafuta.
Ngakhale mkaka wophikidwa ndi organic ukhoza kukhala wokwera mtengo kuposa wamba, ndikofunikira. Zogulitsazi zili ndi kuchuluka kwa CLA ndi omega-3 fatty acids, zomwe zimathandizira kuchepetsa thupi ndikuwonjezera mphamvu ya minofu ( 4 ).
Ndizolowa m'malo mwa zakudya zina zomwe mukadayenera kuzichotsa
Ndi zachilendo kukhala ndi chilakolako cha zakudya zomwe mumakonda monga pizza, hamburgers, ndi masangweji. Ngati muli pazakudya za keto, chinsinsi ndikupeza keto yogwirizana, yopanda tirigu m'malo mwa mikate yomwe mumakonda yomwe mumaphonya.
Malingaliro a ketogenic chakudya chogwiritsa ntchito mkate wamtambo
Onani njira zosangalatsa komanso zokoma izi zogwiritsira ntchito mkate wamtambo pa nkhomaliro, zokhwasula-khwasula, ndi keto.
Keto burgers ndi masangweji
Mukafuna mkate wa sangweji, gwiritsani ntchito mkate wamtambo. Mutha kuyika pamwamba ndi mayo ndi nyama yankhumba pa sangweji ya keto BLT.
Mkate wamtambo umaperekanso cholowa chochepa cha carb m'malo mwa mkate wa hamburger.
Keto pizza
Bwezerani pitsa ya pepperoni ndi buledi wamphwanthi. Ingowonjezerani phwetekere msuzi ndi mozzarella. Mutha kuziwotcha mu uvuni kapena kusiya tchizi kuti zisungunuke mu uvuni wa toaster. Idzalawa modabwitsa!
Keto taco chips
Pali zinthu zambiri zomwe mungaike mu mkate wamtambo uwu zomwe zingakukumbutseni ma tortilla.
Onjezani mazira akuluakulu ndi chorizo kwa taco ya kadzutsa zomwe sizingakutulutseni mu ketosis.
Kutsatira zakudya za ketogenic kuyenera kukhala kosangalatsa. Zakudya za keto zimathandiza kuchepetsa thupi, kumveka bwino m'maganizo, ndi zina zambiri maubwino ena. Komabe, phindu lalikulu lazakudya za ketogenic ndikuti zimakupangitsani kumva bwino.
Ndipo kumva bwino sikuyenera kuchotsa zakudya zomwe mumakonda kwambiri pazakudya zanu.
Ndikwabwino kusangalala ndi mchere wa keto nthawi ndi nthawi, ngakhale a Keke yophika mkate kapena a biscuitKoma nthawi zina chimene umasowa kwambiri ndi mkate.
Ndipo tsopano, ndi Chinsinsi ichi, mutha kusangalala nacho pasanathe mphindi makumi anayi.
4 Zosakaniza Ketogenic Cloud Bread
Mkate wamtambo wa carb wotsika kwambiri, womwe umatchedwanso "oopsie bread," uli ndi zosakaniza zinayi zokha, ndi keto-friendly, ndipo uli ndi osachepera theka la gramu ya net carbs.
- Nthawi Yokonzekera: 10 minutos.
- Nthawi yophika: 30 minutos.
- Nthawi yonse: 40 minutos.
- Magwiridwe: Zidutswa 10.
- Gulu: Chakudya cham'mawa.
- Khitchini: Amereka.
Zosakaniza
- 3 mazira, firiji.
- Supuni 3 za tchizi wofewa.
- 1/4 supuni ya tiyi ya tartar.
- Supuni 1/4 yamchere
- Supuni 1 ya ufa wosasangalatsa wa whey protein (posankha).
Malangizo
- Yatsani uvuni ku 150 ° C / 300 ° F ndikuphimba mapepala awiri ophika ndi pepala losapaka mafuta.
- Mosamala alekanitse dzira azungu ndi yolks. Ikani azungu mu mbale ndi yolks ina.
- Mu mbale ya dzira yolks, onjezerani kirimu tchizi ndikusakaniza ndi chosakaniza chamanja mpaka mutagwirizanitsa.
- Mu mbale ya dzira azungu, kuwonjezera zonona wa tartar ndi mchere. Pogwiritsa ntchito chosakaniza chamanja, sakanizani mofulumira mpaka nsonga zolimba zipangidwe.
- Gwiritsani ntchito spatula kapena supuni kuti pang'onopang'ono muwonjezere kusakaniza kwa yolk kwa azungu azungu ndikusakaniza mofatsa mpaka palibe mikwingwirima yoyera.
- Sakanizani supuni pa pepala lophika lokonzekera 1,25-1,90 mainchesi mmwamba ndi pafupifupi mainchesi 0,5 motalikirana.
- Kuphika pa chiwongola dzanja chapakati cha uvuni kwa mphindi 30, mpaka pamwamba ndi bulauni pang'ono.
- Lolani kuti azizizira, amatha kuphulika ngati muwadya kuchokera mu uvuni, ndikusangalala nawo.
Zakudya zabwino
- Kukula kwagawo: 1 chidutswa.
- Manambala: 35.
- Mafuta: Magalamu 2.8
- Zopopera: Magalamu 0,4
- Mapuloteni: Magalamu 2,2
Palabras malo: mkate wamtambo wa carb wotsika.