Njira 8 Zopangira Pasta Yotsika Mudzakonda Monga Zomwe Zili Zenizeni

amayi mia! Mphekesera zomwe mwamva ndi zoona. Tsopano mutha kulakalaka pasitala ndikudyeranso. Pali njira zina zambiri za pasitala zotsika kwambiri zomwe mungathe kuziphatikiza muzakudya zanu za ketogenic.

Kukula posachedwapa kutchuka kwa otsika zimam`patsa zakudya ndi ketogenic zabweretsa njira zambiri zatsopano zopangira pasta yanu popanda kuiwala zolinga zanu zaumoyo.

Pasitala ndi chakudya chofunikira kwambiri pazakudya zapadziko lonse lapansi. Ndipo, monga mkate ndi mpunga, pasitala imatenga gawo lake lalikulu la malo m'sitolo. Mitundu ya pasitala yomwe ikupezeka kwa ogula masiku ano imaphatikizapo mawonekedwe ndi makulidwe osiyanasiyana kuti amalize chakudya chilichonse, zomwe zimapangitsa kuti zikhale zovuta kukana.

Kaya mukufuna fettuccine, mipira ya nyama ndi marinara, kapena rotini yokhala ndi msuzi wa phwetekere wotsekemera, Zakudyazi zotsika za carb izi ndizolowa m'malo mwa pasitala wamba. Ingosinthani chimodzi mwazosankhazi kukhala pasta yemwe mumakonda, komanso kulakalaka kwabwino!

Chifukwa chiyani pasitala siwothandiza kwambiri?

Pasitala ndiye chakudya chotonthoza nthawi zonse, kuyambira 1.154 ku Sicily. Poyamba amapangidwa kuchokera ku ufa wopanda chotupitsa wa ufa wa tirigu wa durum, wosakaniza ndi madzi kapena mazira ndipo kenako amapangidwa kukhala Zakudyazi zosiyana (kapena mapepala, kwa okonda lasagna).

Ngakhale pali mitundu yambiri ya pasitala masiku ano, pasitala wamba wophika, wosalemera ali pafupi 30 magalamu a chakudya pa magalamu 100 aliwonse. Ndiwo kudya kwanu kwa tsiku ndi tsiku pazakudya za ketogenic, ngati muli ndi mwayi.

Pambuyo pake pamabwera mafuta ochepa a 0,9 magalamu, pafupifupi 6 magalamu a mapuloteni, ndi ma micronutrients ochepa. Ngakhale pasitala wathunthu wa tirigu, wolengezedwa ngati chakudya chathanzi, ali ndi magalamu 37 amafuta onse ( ¹ ). Mukuganiza, "Sindidzasangalalanso ndi spaghetti ndi meatballs kachiwiri." Zabodza. Mutha kusangalala ndi zakudya za pasitala zomwe mumakonda kuphatikiza Zakudyazi lasagna, pazakudya zochepa zama carb okhala ndi keto-friendly m'malo. Nazi zina zokometsera zotsika zama carb.

#1: Zokonda

Pachithunzi: Ndimu balsamic nkhuku yokhala ndi zoodle.

Zoodles ndi zukini chabe zomwe zapangidwa kukhala Zakudyazi zozungulira. Sikuti mumangokhala zukini - sankhani veggie yomwe mumakonda kwambiri, ikani mu spiralizer ndikupotoza molunjika mpaka Zakudyazi zitatuluka mbali inayo.

chifukwa chiyani inu muzikonda izo

Mukaphika zoodle (onani m'munsimu), amataya mawonekedwe awo, amamwa msuzi wa pasitala ndi kukoma kwake. Zoodles zitha kukhala zabwino m'malo ena pasitala chifukwa zimakoma ngati msuzi uliwonse womwe mumaphatikiza nawo.

Ma macronutrients mu zoodle ndi pafupifupi 5 Net magalamu a Carbohydrate, 0 mafuta ndi pafupifupi 3 magalamu a mapuloteni pa kapu. Ubwino wa zoodles paumoyo wamunthu umawapangitsa kukhala abwino kwa aliyense amene ali ndi matenda a shuga, kuyesera kuchepetsa shuga wamagazi, kapena kutsatira zakudya za ketogenic. Zoodles zimadzaza ndi mavitamini ndi mchere wambiri: mavitamini A, C, B, ndi potaziyamu, kungotchulapo ochepa.

yesani nokha

Kuti mupange zoodle, zomwe mukufunikira ndi zukini kapena ziwiri ndi spiralizer. Ngati mulibe spiralizer, mutha kugula imodzi pamtengo wochepera $30 pa Amazon.

Spiralize zukini, kenaka mupume pa thaulo la pepala. Kuwaza ndi mchere. Zukini ili ndi madzi, kotero thaulo la pepala limatsimikizira kuti simunasiyidwe ndi pasitala.

Kuphika ndi azitona pang'ono mu uvuni kuti mukwaniritse zomwe mukufuna: Masekondi makumi atatu mu poto amapereka pasitala ya al dente, pamene mphindi ziwiri ndizofewa pang'ono. Kapena, sungani zowole zanu mu pasta casserole ndi Chinsinsi ichi.

#2: Phala la Ufa wa Almond

phala la ufa wa amondi Zimakonzedwa mofanana ndi pasitala wamba, kulowetsa ufa wa amondi ufa wa tirigu kapena ufa woyera. Ndi kuchuluka kwa zinthu zopanda gluteni komanso zochepa zama carb, mutha kupezanso zosankha zingapo zogulidwa m'sitolo.

chifukwa chiyani inu muzikonda izo

Ufa wa almond ndi njira yabwino yochepetsera pasitala. Muli 1,6 magalamu a chakudya ndi 1,6 magalamu a ulusi wazakudya, zomwe zimapangitsa kuti ziro net carbs ( ² ). Ufa woyera, woyeretsedwa komanso wokhathamiritsa uli ndi ma gramu opitilira 76 amafuta onse okhala ndi ma gramu awiri okha a fiber ( ³ ). Ma almond ndi magwero abwino kwambiri amafuta athanzi, vitamini E, manganese, ndi magnesium.

yesani nokha

Ngakhale pali maphala ambiri a ufa wa amondi omwe amatsatiridwa ngati low carb, onetsetsani kuti mwayang'ananso katatu. Mitundu yambiri imakhala ndi ma carbohydrate ochulukirapo kuposa momwe mungaganizire. Al Dente Carba-Palibe chomwe chili ndi ma 24 magalamu amafuta okwana, kapena magalamu 17 amafuta amkaka. Fiber Gourmet, yomwe imalengezedwanso kuti ndi low carb, imakhala ndi magalamu opitilira 40 amafuta okwana pakutumikira ndi 3 magalamu a shuga.

M'malo mwake, yesani mtundu wapanyumba. Onetsetsani kuti simukusankha maphikidwe omwe ali ndi ufa wa tapioca kapena tapioca starch, chifukwa ndi ochuluka kwambiri muzakudya. Sinthani pasitala wanu wa carb low carb kuti mudye zakudya zomwe mumakonda, kenako ndikuwaza ndi Parmesan tchizi kuti mukhale chakudya chotsekemera komanso chokoma cha ku Italy.

#3: Sikwashi ya Spaghetti

Pachithunzi: Sikwashi ya Spaghetti Yophika.

Spaghetti sikwashi ndiye njira yabwino yosinthira pasitala watsiku ndi tsiku. Mukadula sikwashi pakati ndikuwotcha, mutha kugwiritsa ntchito mphanda kuti mukolole zamkati kukhala Zakudyazi zoonda kwambiri.

chifukwa chiyani inu muzikonda izo

Sikwashi ya sipaghetti ili ndi magalamu 5 okha a carbs net, zero mafuta, ndi gramu imodzi ya protein pa kapu ( ⁴ ) ndikupangitsa kuti pasitala ikhale yabwino m'malo mwa omwe ali ndi zakudya zochepa za carb kapena ketogenic.

Komabe, awa ndi ma macronutrients okha. Pankhani ya mchere, mutha kudalira sikwashi ya spaghetti kuti ikupatseni kuchuluka kwa calcium, potaziyamu, magnesium, phosphorous, ndi sodium.

yesani nokha

Mukhoza kupeza sikwashi ya sikwashi pafupi ndi golosale iliyonse. Kuti muchite, Yatsani uvuni wanu ku 205º C/400º F. Kuphika kwa mphindi 40, kenaka muzizire pang'ono. Mukatha kugwira squash popanda kuyaka nokha, sungani sikwashiyo ndi dzanja limodzi ndipo, pogwiritsa ntchito mphanda, pukutani ndi linalo.

Pamwamba pa sikwashi yanu ndi a keto wochezeka alfredo msuzi yopangidwa ndi heavy cream (yopangidwa ndi grated mozzarella chifukwa cha chikondi chowonjezera). Malangizo Othandizira: Ngati muli ndi zotsala, zitenthetseninso mu skillet wotentha ndi mafuta a maolivi pang'ono m'mawa wotsatira. Amalawa ngati bulauni wa hashi.

#4: Pasitala ya Mazira

Pasitala wa dzira nthawi zambiri amaphatikiza dzira ndi tchizi cha kirimu, kupereka cholowa chochepa cha carb pasitala. Mabaibulo ena ogulidwa m'sitolo amatha kuphatikiza dzira ndi ufa (woyera, amondi, kapena zina). Mukapeza pasitala wa dzira m'masitolo kapena pa intaneti, mumaphika ngati pasitala "wokhazikika". Ingotsanulirani dzanja lalikulu mumphika wamadzi otentha, kenaka phikani mpaka lifike momwe mukufunira.

chifukwa chiyani inu muzikonda izo

Pasitala ya dzira yotsika-carb nthawi zambiri imakhala yosalala, yokhala ndi kusasinthika kofanana ndi ufa wamba. Mudzazikonda chifukwa cha kuchuluka kwake, kuphatikiza mapuloteni a mazira ndi mafuta a kirimu. Mazira ndi chimodzi mwazakudya zotsika mtengo komanso zopatsa thanzi zomwe mungagule ndi zero carbs, 6 magalamu amafuta, ndi 7 magalamu a protein. mapuloteni. Kirimu tchizi ndi mankhwala keto mkaka yogwirizana, bola mutagula kuchokera kugwero lapamwamba.

yesani nokha

ngati munachitapo mkate wa mtambo Monga mkate wocheperako wa carb, kupanga pasitala wa eggnog kumatsata njira yofananira. M'maphikidwe ena, mudzawona gluten ya tirigu ikuwonjezeredwa ku Chinsinsi. Ngati mwapezeka ndi matenda a celiac kapena mukuyang'ana njira yopanda gluteni, m'malo mwa guar chingamu kapena xanthan chingamu cha gluteni.

#5: Zakudya Zozizwitsa

Pachithunzi: Nkhuku Yodzaza ndi Miracle Noodle.

Zakudya za Konjac, zomwe zimadziwikanso kuti shirataki noodles, zimakhala ndi ma carbohydrate komanso ma calories. Maonekedwe ake ndi omveka bwino ndipo amayamwa mwachangu chilichonse chomwe aphikidwa nacho.

chifukwa chiyani inu muzikonda izo

Munawerenga ndime yapitayi molondola: Zakudya za Konjac zili ndi zopatsa mphamvu. Amapangidwa makamaka ndi glucomannan, ulusi wochokera ku muzu wa konjac ( ⁵ ).

Ulusiwo umasakanizidwa ndi madzi ndi madzi pang'ono a mandimu kuti apatse ma konjac noodles mawonekedwe awo. Akasakaniza ndi kupanga, amawiritsidwa kuti apange Zakudyazi zopangidwa ndi madzi 97% ndi 2% glucomannan fiber. Zakudya za konjac ndizopanda gluteni, zopanda soya, komanso zamasamba.

yesani nokha

Ndiye mungapeze kuti Zakudyazi za shirataki? Zikayamba kutchuka, mumatha kuziwona m'masitolo ogulitsa pafupi. Amapezekanso kudzera mwa ogulitsa pa intaneti.

Zakudya za Konjac ndi pasitala wabwino kwambiri wa carb wa pad thai kapena ramen. Mukhozanso kuwawonjezera ndi keto-friendly cheese msuzi kuti mupange macaroni ndi tchizi.

#6: Coleslaw

Pachithunzi: Keto Crack Slaw.

Monga zokonda, Zakudyazi za kabichi (kapena saladi) sizili kanthu koma masamba odulidwa kukhala Zakudyazi. Kabichi wakhala akugwiritsidwa ntchito pophika ku Italy - taganizirani masikono a kabichi - kale kwambiri pasitala yotsika kwambiri isanakhale yotchuka.

chifukwa chiyani inu muzikonda izo

Ndi zosakwana magalamu 4 a net carbs, zero magalamu amafuta, ndi gramu imodzi ya protein pa kapu ( ⁶ ) mukhoza kuwonjezera spaghetti kabichi (kapena coleslaw) ku mbale iliyonse yomwe mumakonda.

Kuphatikiza pa kukhala ndi zopatsa mphamvu zochepa, spaghetti slaw ndi chakudya chopatsa thanzi chomwe chili ndi maubwino ena azaumoyo. Zopindulitsa izi zimaphatikizapo zinthu zotsutsana ndi kutupa, ma antioxidants angapo, ndi mavitamini ndi mchere kuphatikizapo vitamini K, vitamini C, folate, calcium, magnesium, ndi potaziyamu.

yesani nokha

Kuti muwakonzekere, dulani kabichi kuti mufanane ndi Zakudyazi zomwe mukufuna. Kwa pasitala wa tsitsi la angelo, dulani mu magawo oonda. Kuti mupange mwachangu kapena lo mein, kanizani mu Zakudyazi wokhuthala. Kapena, pangani msuzi wa phwetekere wamtundu wa masikono a kabichi.

#7: Pasitala ya Nyemba Yakuda

Phala la nyemba zakuda ndi phala lopangidwa kuchokera ku nyemba zakuda. Monga phala la ufa wa amondi, nthawi zambiri mumapeza izi ku golosale.

chifukwa chiyani inu muzikonda izo

Iyi ikhoza kukhala imodzi mwa nthawi zochepa zomwe mungasangalale nazo masamba a keto, choncho sangalalani nacho pamene chilipo. Phala la nyemba zakuda ndi lodzaza ndi mapuloteni, 25 magalamu kwenikweni. Ngakhale ili ndi mafuta ochepa (2 magalamu okha), ilinso ndi ma carbs ochepa, okhala ndi ma gramu 5 okha a ma net carbs.

yesani nokha

Mosiyana ndi ufa wa amondi, ndi bwino kuyitanitsa phala lakuda pa intaneti. Mtundu wofufuza waku Asia ndi womwe mungaganizire, chifukwa chakuchepa kwake kwa carb. Ngakhale kusangalala ndi Zakudyazi zakuda kungafunike kuzolowera, kukoma kwake kumakhala koyenera kuposa shirataki kapena pasitala zina. Phatikizani ndi mkate wanu wochepa wa carb wophwanyidwa mu adyo ndi batala.

#8. pasta ya kolifulawa

Inde, tikhoza kunena kuti kale ndi chakudya chapamwamba, koma kodi kolifulawa alibe mphamvu zamatsenga? Monga momwe kolifulawa amatha kuphwanyidwa kukhala "mbatata" kapena kukulungidwa mu pizza kutumphuka, inunso mukhoza kupanga pasta mbale yanu pophika kolifulawa mmenemo.

chifukwa chiyani inu muzikonda izo

Kolifulawa sichakudya chokhacho chosunthika, komanso chodzaza ndi thanzi. Zamasamba za Cruciferous monga kolifulawa zawonetsedwa kuti zimachepetsa chiopsezo cha khansa ndikuchepetsa kukula kwa chotupa ( ⁷ ). Kolifulawa alinso ndi antioxidants ndi mavitamini C ndi K.

yesani nokha

Kolifulawa wowotcha kapena nthunzi kuti agwirizane, kenaka pamwamba ndi msuzi wotsekemera wa pesto kuti mukhale chakudya chosavuta cha sabata. Kapena, tulutsani mwana wanu wamkati ndikuyesa izi low carb kolifulawa macaroni ndi tchizi zomwe zimakhala ndi nthawi yophika mphindi 30 zokha.

Sangalalani ndi pasitala wochepa wa carb usiku

Kodi mwakhala mukudziletsa zakudya zomwe mumakonda pasta chifukwa mumapanikizika ndi ma carbs?

Mutha kusangalalabe ndi chakudya chanu chokondedwa cha ku Italy pomwe mukuchepetsa kuchuluka kwa ma carb. Ndi njira zisanu ndi ziwiri za pasitala zotsika kwambiri, palibe kusowa kwa pasitala komwe mungapange.

Kodi muli ndi chakudya chomwe mumachikonda chokhala ndi chimodzi mwazinthu zotsika kwambiri za pasitala? Gawani malingaliro anu pansipa!