Iwe unofunga kuti keto breakfast pasina mazai inogoneka here?
Mazai ndiwo musimboti pakudya kwe ketogenic. Nemagiramu mashanu emafuta, 5 magiramu emapuroteni, uye asingasviki 6 giramu yemacarbohydrates pazai, izvi zvinovaka muviri zvinoshamisa zvakafanirwa nenzvimbo pakudya kwako ketogenic. 1 ).
Asi kana wakaneta nekudya mazai zuva rega rega, kana uine allergies kana sensitivity, iyi resipi roundup ichaita kuti iwe ufukidzwe ne18 anokurumidza uye akareruka emahara-emahara mabikirwo auchada.
Zvizhinji zvezvipfeko izvi zvinonaka, zvinonaka, uye zviri nyore kuita semazai nemazai akapwanyika, saka chero ani zvake anogona kuzvipinza muhurongwa hwakabatikana.
5 Nyore uye Mwoyo Keto Shake Recipes
Shakes yakanakira kubatanidza kukosha kwekudya kwechikafu muchinwiwa chinotakurika chaunogona kuenda nacho paunobva kumba mangwanani.
Izvo zvakare zvakasiyana-siyana, saka iwe unogona kusanganisa mune imwe flavour zuva rega rega revhiki pasina kudzokorora mabikirwo kana kufinhwa.
Neaya maviri ekutanga keto shakes, unogona zvakare kupinza yakaderera-shuga micronutrients kubva kumichero nemiriwo pasina kushandura kuravira kana magadzirirwo.
# 1: Keto Green Micronutrient Citrus Smoothie
Kana iwe uine nguva yakaoma kudya mavheji akakwana zuva rese, edza izvi keto green citrus smoothie.
Yakazara nesipinachi uye chimedu cheMicro Greens poda, ichipa chikafu kubva kune makumi maviri nematanhatu emichero nemiriwo akasiyana pachuru.
Kuputika nemafuta ecitrus semaranjisi, ndimu, uye lime, kuzununguka kunosimbisa uku hakusi kungonaka chete, kuri kuzadza, uye hakuzopikisi shuga yako yeropa sezvinoita muto weorenji.
Mafuta ane hutano mumafuta eMCT anobatsirawo muviri wako kutora mavhitamini anonyungudika nemafuta mumichero nemiriwo.
#2: Macha Green Micronutrient Smoothie
Este matcha green micronutrient smoothie Brilliant-toned ine imwechete yegirini "Micro Greens" poda ine MCT yemafuta poda seresipi yepamusoro, asi kuravira uye kudya kunovaka kwakasiyana nekuda kwekumwe shanduko kune ingredient rondedzero.
Panzvimbo pekushandisa sipinashi, kuzunungusa uku kunoda kare, iyo yakapfuma mune antioxidants yakadai sevhitamini C uye beta-carotene. Iyo zvakare inorwisa-kuzvimba uye inobatsira neyako yepanyama detoxification nzira ( 2 ).
Blueberries inotsiva marashi ecitrus mune yekutanga smoothie recipe, saka iwe une zvinopfuura imwe sarudzo kana zvasvika kune yakaderera-glycemic michero.
Alternate pakati pezviviri izvi zvinozunguza kuti chisvusvuro chako chigare chichinakidza uye uve nehurongwa hwekudya kwakazara micronutrients.
# 3: Yakaderera Carb Acai Almond Butter Smoothie
Mazhinji echinyakare ndiro dzeacai chero chinhu asi "chakachengeteka" pane ketogenic kudya.
Acai inowanzotapira neshuga kana huchi mune zvekutengesa smoothies, asi zvakare yakazara nemitoro yezvibereko zvisiri keto uye zvinotapira semaple syrup.
Izvi zvinovaita bhomba reshuga pane kudya kwemangwanani kune hutano.
Neraki, pane nzira yekunakirwa nekunakirwa kwakafanana kwendiro yeacai pasina kukanganisa kuedza kwako keto: izvi. almond butter uye acai smoothie keto.
Mariri, unowana unsweetened açaí, collagen protein powder, avocado, MCT mafuta poda, uye almond butter.
Kusiyana neacai kuzununguka kwenguva dzose, iyi ine chete magiramu matanhatu emambure carbs panzvimbo ye6 gramu. Iwe hauzowani iwo 60 magiramu eshuga kana ( 3 ).
Uku kusanganiswa kwezvinhu zvinogadzira kuzununguka kwekuzadza kusingazokonzerese spike yakakura muropa rako glucose mazinga kana kukusiya iwe uchishuva awa imwe gare gare.
Kana iwe uchida kubuda mangwanani, unogona kutora iyi smoothie mukapu kuti uende nayo chero kupi zvako.
Asi iwe unogona zvakare kuidururira mundiro kugadzira mbiya yeacai uye pamusoro payo nezvimwe zvekuwedzera keto zvinongedzo senge:
- Kokonati isina zvinotapira grated (yakagochwa kuitira crispiness).
- Keto nuts.
- Chia mhodzi.
- Hemp mwoyo.
# 4: Cinnamon Dolce Latte Breakfast Shake
Cinnamon inotora nzvimbo yepakati mune izvi Dolce latte kudya kwemangwanani kuzunungusa nesinamoni.
Pamusoro pekunakira kwayo kunodziya, sinamoni inotakurwa nema antioxidants senge polyphenols, phenolic acid, uye flavonoids, izvo zvese zvinobatsira muviri wako kudzikisa mahara radical kukuvara uye kudzivirira huropi hwako.
Sinamoni inogonawo kuvandudza insulin senitivity uye kubatsira kuderedza mazinga eglucose eropa, cholesterol yakazara, "yakaipa" LDL cholesterol, uye triglycerides ( 4 ).
Kuzunungusa uku kunewo collagen protein poda uye mhodzi dzechia, izvo zvinokuchengeta wakaguta uye wakasimba kwemaawa.
Tarisa uone macros mune iyi shake kuti uzvionere wega:
- 235 macalorie.
- 22 g yemafuta.
- 1 g yenet carbohydrates.
- 13 g yeprotein.
# 6: Creamy Vanilla Chai Protein Shake
Zvinonhuwira mu chai chaiKufanana nesinamoni, ine polyphenols ine simba, antioxidants inodzivirira masero kubva mukukuvara uye kubatsira kurwisa kuchembera.
Ginger root inotsigirawo kugayiwa kwakanaka uye inosimudzira immune system ( 5 ) Hazvina kuipa kwekudya kwemangwanani.
Kana uri kutsvaga kushandura kofi yako yeketo, kana kuti uri kuda chai latte isina shuga uye carbs, unofanira kuedza iyi Vanilla Chai Protein Shake.
Pamakoriyumu zana nemakumi mapfumbamwe, 190 giramu remambure, magiramu gumi nemashanu emafuta, uye 1 magiramu eprotein pamukombe, inozadza zvakanyanya kupfuura chero chai latte yaunowana muchitoro chekofi.
7 keto makuseni ekutsiva emhando yepamusoro-carb makuseni
Kutsvaga kwe "zai-isina keto kudya kwemangwanani" kunogona kutungamirira kune chido chekudya kwemangwanani-carbohydrate-yakapfuma seyoghurt, oatmeal, uye zviyo zvinotapira nemukaka.
Asi aya mabikirwo e-low-carb anoita kuti zvive nyore kuomerera nemaitiro ako pasina kukanganisa mikana yako yekusvika, kana kuramba uripo. ketosis.
# 1: keto sinamoni crunchy "zviyo"
Vana vazhinji vanorerwa pazviyo nemukaka pakudya kwemangwanani.
Uye paunokura uye wotanga kudya kwe keto, iwe unofunga kuti unofanira kurega izvo zvinonaka zvachose.
Kusvika ikozvino.
Uyu keto crunchy sinamoni "cereal" copycat Iyo ine zvese: sinamoni, inotapira uye yakaomeswa.
Zvinoita senge zviyo zvausingakwanise kudya, asi zvine hungwaru zvinoshandisa nyama yenguruve uye yemvura stevia kugadzira iyo yakafanana crunch uye kutapira, asi pasina carbs uye shuga.
Ramba uchifunga kuti mukaka waunofanira kushandisa kutora neketo yako "cereal" inofanira kunge isina kunyoroveswa kokonati, almond kana hemp mukaka panzvimbo yenguva dzose mukaka. kudzivisa makhahydrates iyo ine pamwe neyokupedzisira.
# 2: yakaderera carb "oatmeal"
Oatmeal ndechimwe chezvokudya zvemangwanani izvo vanhu vakawanda vanovenga kurega nokuti havazivi nzira yekuwana keto-friendly kutsiva.
Neraki, kune mashoma akaderera-carb shanduro achakubatsira iwe kugutsa chishuwo chako che oatmeal kwekudya kwemangwanani uchigara mu ketosis:
# 3: Hutano Ketogenic Breakfast Polenta
Kutenda kune izvi Ketogenic Breakfast Grits Recipe, unogona kutsiva yako yakakwira carb polenta pasina kupira kuravira kwayo kana magadzirirwo.
Shongedza keto grits yako ne shrimp kana zvimwe zveizvi zvinongedzo:
- High-fat grated cheese.
- Bacon, ham kana soseji yakabikwa kwemangwanani.
- Miriwo, sehowa, chives, kana asparagus.
# 4: Keto Chocolate Chia Pudding
Kana iwe uri mutsva kune ketogenic kudya uye uchiri kushuvira zvinotapira zvekudya zvemangwanani, zviri nani kudya mapuroteni akawanda sezvinobvira kubatsira kudzora zvishuwo zvako, kunyanya mangwanani.
Uyu Keto Chocolate Chia Pudding Recipe, iyo ine mhodzi dzechia uye collagen protein, uye cocoa ine whopping 18 gramu yeprotein, kupfuura zvakakwana kuti uwane iwe mangwanani.
Este matatu ekugadzira mocha chia pudding Ndiyo imwe sarudzo inonaka kana ukasarudza kubata kwekofi mukudya kwako kwemangwanani pudding.
#5: Keto Yakasvuta Salmon uye Avocado Toast
Haufanire kupotsa mafashoni emangwanani emangwanani nekuti uri mu ketosis.
Iyi avocado toast ine hutano hwemonounsaturated mafuta kubva kuavocado uye omega-3 fatty acids kubva kusango-akabatwa uye salmon yemusango.
Uye nekuti zvinoda low carb keto chingwa sehwaro hwema toasts, unogona kuva nekuzorodza uku kusvuta salmon uye avocado toast nguva dzose.
Inosanganisira avocado, magaka, salmon inopfungaira, hanyanisi dzvuku, uye zvinonhuwira senge bhero dzvuku mhiripiri, munyu, mhiripiri, uye dhiri nyowani, iyi resipi inonakidza inotora isingasviki maminetsi gumi kugadzirira uye kupedza nzara nemafuta akawanda ane hutano.
3 Mazano eKudya Kwemangwanani Anoshanda Zvakanaka Kuronga Kwevhiki Yekudya Kugadzirira
Iwe une mangwanani akabatikana mukati mevhiki uye unoona zvisingabviri kunakidzwa nekudya kwemangwanani kune hutano nekuda kwekushaya nguva?
Edza kugadzira kudya kwemangwanani nguva isati yakwana kuitira kuti uwane zvokudya zvekudya mumazuva evhiki yako yekushanda.
Aya mabikirwo ekudya kwekudya kwekudya kwakaderera kwekabhu anoshanda nemazvo kuronga yako yevhiki yekudya prep.
# 1: Keto chia coconut bars
Kunyangwe iwo ari nyore kutakura, mazhinji mabhawa ekuki ingori shuga uye makabhohaidhiretsi zvakavanzwa sekudya kwemangwanani kune hutano.
Panzvimbo pezvitoro zvakatengwa mabhawa, bika batch yeizvi Ketogenic Coconut Chia Bars Uye iwe uchave nekutora kwekudya kwemangwanani sarudzo iyo mhuri yese ichada.
Aya mabhawa emangwanani ketogenic anosanganisira mafuta ane hutano kubva kumbeu dzechia, kokonati mafuta, shredded kokonati, uye cashews, izvo zvese zvinobatsira kusimbisa zuva rako.
Iwe unogona zvakare kugadzirisa iyi keto chikafu chemangwanani uye wowedzera chero chaunoda iwe nemhuri yako, senge macadamia nzungu kana stevia-sweetened chokoreti machipisi.
Chenjera nemabhawa anotengwa nechitoro. Kunyangwe izvo zviri "low carb" zvinogona kukanganisa hutano hwako zvinangwa nekutakura zvakavanzika zvinokuvadza zvinongedzo.
Hauna nguva yekubheka? Kana zvakadaro, edza iyi keto-inoshamwaridzika yeAlmond Butter Brownie Bar, iyo inotapira ne stevia uye isingazopikisi shuga yako yeropa.
# 2: Zai-Yemahara Yakaderera-Carb Soseji uye Bell Pepper Chikafu Chikafu Roast
Sezvo zvishuwo zvako zveshuga zvinotanga kupera pakudya kwe ketogenic, unganzwa sekuda kudya zvinonaka zvakanyanya mangwanani.
Ndipo panopinda izvi. kusanganiswa kwesausage uye pepper pasina zai .
Tanga zuva nekudya kukuru uye kubika nguva isati yakwana (casserole style) kuti ugone kunakidzwa nayo muvhiki rese.
Haisi chete kuti resipi iyi ichakuchengetera nguva mangwanani, asi iwe unogona zvakare kuigadzirisa kuti ubatanidze mamwe mavheji emwaka, maflavour akasiyana esoseji, uye chero chizi chaunacho.
Gara uchibvunza bhucha rako kuti soseji yauri kutenga inogadzirwa nei, kana tarisa iyo ingredient label uye ruzivo rwehutano kuti uone kuti haidaro. ine yakavanzika carbs uye ane mubvunzo mafirita izvo zvinogona kukubvisa mu ketosis.
# 3: Skillet Yakaderera Carb "Apple" Blackberry Crumble
Este blackberry uye "apple" inoputika mu skillet Iri resipi rinorasika nekuti zvinoita sekunge urikubirira chikafu chemangwanani.
Asi heino chakavanzika: shredded zucchini.
Nekuda kwekunaka kwayo kwayakarerekera, zucchini inopa micronutrients uye fiber zvakavanzwa mukati meiyi inonaka inotapira.
Nemablackberries akaomeswa nechando, sinamoni uye nutmeg kubatsira kuvanza magidhi akavanzika, unonyengedza vese vanodya patafura yako yemangwanani.
3 sarudzo dzemangwanani kune vanhu vasingade kudya kwemangwanani
Vazhinji keto dieters vanoona kuti havana nzara mangwanani pavanenge vava mu ketosis.
Zvimwe kunze dzidzira kutsanya kwepakati ivowo vanowanzosarudza kusadya kudya kwemangwanani uye kutanga kudya gare gare masikati.
Asi kana uine nzara mangwanani pa rwendo rwako kuenda ketosis, kana kuti unoda kumutsa uropi hwako nokuda kwehurukuro huru, gara uchivimba nemafuta ane utano.
Mafuta anopwanya marwadzo ako enzara uye anowedzera kushanda kwako kwepfungwa. Uyezve, zviri nyore kurongedza kudya kwemangwanani nemabikirwo ekukurumidza aya.
# 1: keto yakasimbiswa kofi resipi
Kuti uwane chikafu chemangwanani chakareruka chinokupa mafuta akawanda sechikafu chizere, edza izvi yakasimbiswa kofi recipe keto yakazara neMCT mafuta.
Oiri yeMCT ndiyo inokurumidza kuita simba sosi iyo muviri wako nehuropi zvinoshandisa nekukurumidza kutsigira ( 6 ) ( 7 ):
- Yakagadzikana masimba masimba.
- Kunzwisisa uye kujeka kwepfungwa.
- Yakakwana metabolic uye cellular basa.
Kunyange izvi zvichiita sevhareji yekapu yekofi, zvakapesana.
# 2: pombi dzemafuta
Mabhomba ane mafuta ivo inzira iri nyore kwazvo yekuwana kuputika kwesimba uye kujeka kwepfungwa mangwanani kana pakati pekudya.
Bhomba rakakora kana maviri mangwanani rinokugadzirira kwemaawa nekuda kwezvakakora-mafuta zvinongedzo semafuta ekokonati, chizi chekirimu, bota rakadyiswa uswa, uye almond butter.
Yakazara customizable uye zviri nyore kugadzira, tarisa iyi runyorwa rweakanakisa mafuta mabhomba emararamiro akaderera carb.
# 3: Yakakwana Keto Mabhawa
Kana iwe uchitsvaga keto-inoshamwaridzika pane-iyo-kuenda kwemangwanani sarudzo, idzi keto mabhawa anonaka anokupa 19 magiramu emafuta uye gumi magiramu emapuroteni pabhawa.
Iwo ma ketogenic macros anobva mumidziyo chaiyo, zvinosanganisira organic almond butter, collagen yakadyiswa uswa, organic almonds, cocoa, uye kokonati mafuta pane zvakachipa kemikari mafirita uye zvinowedzera.
Vhura imwe yemangwanani kana chero imwe nguva yaunoda kuzadza tudyo.
Keto kudya kwemangwanani pasina mazai
Iwe haufanirwe kudya mazai zuva rega rega kana iwe uri pane ketogenic chikafu. Inzwa wakasununguka kutora zororo kubva pakudya mazai kwemangwanani pasina kurodha carbs kana kubuda ketosis. Nezvitsva zveketo zvekubika, iwe unowedzera zvakasiyana-siyana uye kudya kunovaka muviri kuhurongwa hwako hwekudya kweketo, uye ichokwadi kuva nyore.