mhamha mia! Makuhwa amakanzwa ichokwadi. Iye zvino unogona kushuvira pasta uye kuidya zvakare. Kune dzakawanda dzakaderera-carb pasta dzimwe nzira dzaunogona kuisa mukudya kwako ketogenic.
Kukura kwechangobva kuitika mukuzivikanwa kwekudya kwakaderera-carbohydrate uye ketogenic yakatungamirira kune dzakawanda nzira itsva dzekugadzirisa pasta yako pasina kurasikirwa nezvinangwa zvehutano hwako.
Pasta ndiyo yakakosha mundiro dzepasirese pasirese. Uye, sechingwa nemupunga, pasta inotora chikamu chayo chakanaka chenzvimbo muchitoro. Iyo yakasiyana-siyana yepasta inowanikwa kune vatengi nhasi inosanganisira ese akasiyana maumbirwo uye saizi yekupedzisa chero chikafu, zvichiita kuti zviome kuramba.
Kunyangwe iwe uchida fettuccine, meatballs uye marinara, kana rotini ine creamy tomato muto base, aya low carb noodles ndiwo anotsiva akanakisa pasita yechinyakare. Ingochinjanisa imwe yeinotevera sarudzo mune yako yaunofarira pasta recipe, uye bon appetit!
Zviri Mukati
Sei pasta isiri low carb ine hushamwari?
Pasta ndiyo chikafu chekunyaradza chenguva dzese, kutanga kufambidzana kumashure muna 1.154 muSicily. Yakanga yakagadzirwa kubva mukanyiwa usina mbiriso wehupfu hwegorosi, yakavhenganiswa nemvura kana mazai uye ndokuzogadzirwa kuita ma noodles akasiyana (kana mapepa, kune avo vanoda lasagna).
Kunyange zvazvo kune marudzi akasiyana-siyana epasta nhasi, tsika yekare yakabikwa, isina-hupfumi pasta inenge 30 gramu emakabhohaidhiretsi pa 100 gramu imwe neimwe. Ndiyo yako yemazuva ese carb yekudya pane ketogenic chikafu, kana uine rombo rakanaka.
Mushure meizvozvo kunouya miniscule 0,9 magiramu emafuta, anenge 6 magiramu emapuroteni, uye mashoma mamicronutrients. Kunyangwe pasta yegorosi, yakashambadzirwa sechikafu chehutano, ine 37 magiramu ehuwandu hwemakhahydrates ( 1 ) Iwe uri kufunga, "Ini handichazofariri sipaghetti uye nyama dzenyama zvakare." Fake. Iwe unogona kunakidzwa nezvaunofarira pasta ndiro zvinosanganisira noodles lasagna, pakudya kwakaderera-carb ine keto-friendly alternative. Heano mamwe anonaka akaderera carb anotsiva.
#1: Zoodles
Mumufananidzo: Lemon balsamic huku ine zoods.
Zoodles anongori zucchini akagadzirwa kuita spiral noodles. Iwe haungogumiri kune zucchini chete - sarudza yako yaunofarira yakaderera carb veggie, isa mu spiralizer uye monyorora wachi kusvika ma noodles abuda kune rimwe divi.
sei uchachida
Kana ukangobika zoods (ona pasi apa), vanorasikirwa nemararamiro avo, vachitora pasta muto nekunaka kwayo. Zoodles zvinogona kunge zviri nani kune dzimwe nzira dzepasta nekuti dzinoravira senge chero sosi yaunosangana nayo.
Iwo macronutrients mu zoodles angangoita 5 net magiramu eCarbohydrates, 0 mafuta uye anenge 3 magiramu emapuroteni pamukombe. Hutano hunobatsira hwema zoods hunoita kuti ive yakakwana kune chero munhu akaonekwa aine chirwere cheshuga, achiedza kuderedza shuga yeropa, kana kutevera ketogenic kudya. Zoodles zvakazara nenhamba yemavhitamini nemamineral: mavhitaminzi A, C, B, uye potassium, kutaura mashoma.
zviedze iwe pachako
Kuti uite zoods, zvese zvaunoda izucchini kana maviri uye spiralizer. Kana iwe usina spiralizer, unogona kutenga imwe isingasviki $30 paAmazon.
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- 【Compact but heavy duty】 Yakavhurika dhizaini inogashira miriwo yakareba, yakatenderera. Yakakwana yekugadzira nekukurumidza, yakaderera carb yemiriwo noodles kubva kwakawanda ...
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Spiralize zucchini yako, wozorega pajira repepa. Isa munyu. Zucchini izere nemvura, saka jira repepa rinoita kuti usasiiwa uine soggy pasta.
Bika nekamuorivhi muchoto kuti uwane magadzirirwo aunoda: Masekonzi makumi matatu mupani inopa al dente pasta, nepo maminetsi maviri akati nyoro. Kana, bika zoods dzako mune pasta casserole neresipi iyi.
#2: Almond Flour Paste
paste ye upfu hweamondi Yakagadzirirwa nenzira yakafanana kune pasta yenguva dzose, inotsiva furawa yearumondi yeupfu hwegorosi kana hupfu chena. Nenhamba iri kukura yezvinhu zve-gluten-isina uye zvakaderera-carb, unogona zvakare kuwana mashoma mashoma-akatengwa sarudzo.
sei uchachida
Hupfu hwemuarumondi yakanaka yakaderera carb pasta imwe nzira. Iine 1,6 magiramu emacarbohydrates uye 1,6 magiramu ekudya fiber, zvichikonzera zero net carbs ( 2 ) Hupfu huchena, hwakacheneswa uye hwakakwenenzverwa hune zvinopfuura 76 magiramu emacarbohydrates ane magiramu maviri chete efiber ( 3 ) Maarumondi zvakare akanakisa sosi yemafuta ane hutano, vhitamini E, manganese, uye magnesium.
zviedze iwe pachako
Kunyange paine akawanda ehupfu hwearumondi akashambadzwa seyakaderera carb, ita shuwa yekutarisa katatu. Mhando dzakawanda dzine macarbohydrates akawanda kupfuura zvaungafunga. Al Dente Carba-Hapana chine zvinopfuura magiramu makumi maviri nemana emakabhohaidhiretsi ese, kana 24 magiramu emacarbohydrates. Fiber Gourmet, yakashambadzirwawo seyakaderera carb, ine zvinopfuura 17 magiramu ehuwandu hwemakabhohaidhiretsi pakushumira uye 40 magiramu eshuga.
Pane kudaro, edza shanduro yepamba. Ita shuwa kuti hausarudze resipi inosanganisira hupfu hwetapioca kana tapioca starch, sezvo yakanyanya kuwanda mumacarbohydrates. Chinjana pasta yako yakaderera-carb kune yako yaunofarira noodle ndiro, womwaya neParmesan chizi kuti uwane chikafu chinonaka uye chinonaka cheItaly.
#3: Spaghetti Squash
Mumufananidzo: Yakabikwa Spaghetti Squash.
Spaghetti Squash ndiyo yakanakira imwe nzira yemazuva ese pasta. Kana uchinge wacheka squash yespaghetti nepakati uye woibika, unogona kushandisa forogo kukwenya mukati mukati mematepi matete.
sei uchachida
Spaghetti squash inongori magiramu mashanu enet carbs, zero mafuta, uye giramu rimwe reprotein pamukombe ( 4 ) zvichiita kuti ive yakakwana pasta inotsiva avo vari pa low-carb kana ketogenic diet.
Nekudaro, iwo angori macronutrients. Kana zvasvika kune zvicherwa, unogona kuvimba nespaghetti squash kuti ikupe yakaringana yakawanda yecalcium, potasium, magnesium, phosphorous, uye sodium.
zviedze iwe pachako
Unogona kuwana spaghetti squash pane chero girosari remuno. Kuzviita, Preheisa oven yako kusvika 205º C/400º F. Bika kwemaminetsi makumi mana, wozorega ichitonhorera zvishoma. Kana uchinge wagona kubata squash pasina kuzvipisa, tsigisa squash neruoko rumwe uye, uchishandisa forogo, simbisa squash nerumwe.
Pamusoro sapaghetti yako ne keto friendly Alfredo muto yakagadzirwa neheavy cream (yakagadzirwa ne grated mozzarella nokuda kwerudo ruduku). Pro Tip: Kana iwe uine zvasara, zvidzore zvakare mu skillet inopisa nemafuta mashoma emuorivhi mangwanani anotevera. Vanonaka semahashi brown.
#4: Zai Pasta
Egg pasta inowanzobatanidza zai nekrimu chizi, ichipa yakaderera-carb pasta inotsiva. Dzimwe shanduro dzakatengwa muchitoro dzinogona kusanganisa zai neupfu (chena, almond, kana zvimwe). Kana iwe ukawana pasta yezai muzvitoro kana online, unoibika se "nguva dzose" pasta. Ingodira chitsama chihombe mupoto yemvura iri kufashaira, wozobika kusvika yasvika pachimiro chaunoda.
sei uchachida
Yakaderera-carb zai pasta inowanzo bland, ine kuenderana kwakafanana nehupfu hwenguva dzose. Iwe uchachida nokuda kwehuwandu hwayo, kubatanidza puroteni yemazai nemafuta ekrimu cheese. Mazai ndechimwe chezvikafu zvinokwanisika kutenga uye zvinovaka muviri zvaunogona kutenga ne zero carbs, 6 gramu emafuta, uye magiramu manomwe emapuroteni. protein. Cream cheese chigadzirwa keto dairy inowirirana, chero uchitenga kubva kune yemhando yepamusoro sosi.
zviedze iwe pachako
kana wakambozviita cloud bread Sechingwa chepasi-carb, kugadzira eggnog pasta kunotevera maitiro akafanana. Mune mamwe mabikirwo, iwe uchaona gorosi gluten yakawedzerwa kune resipi. Kana iwe ukawanikwa uine chirwere chechiliac kana kutsvaga sarudzo isina-gluten, inotsiva guar gum kana xanthan gum yegorosi gluten.
#5: Chishamiso Noodles
Mumufananidzo: Miracle Noodle Stuffed huku.
Konjac noodles, inozivikanwawo seshirataki noodles, haina carbohydrate uye macalorie. Iwo akajeka muchitarisiko uye anokurumidza kutora chero flavour yaanobikwa nawo.
sei uchachida
Iwe unoverenga ndima yapfuura nenzira kwayo: Konjac noodles ine zero macalorie. Iyo inoumbwa zvakanyanya neglucomannan, fiber kubva kumudzi wekonjac ( 5 ).
Iyo fiber inosanganiswa nemvura uye muto mudiki weremoni kupa konjac noodles chimiro chavo. Kana kusanganiswa nekuumbwa kwaitwa, zvinofashaidzwa kuita manoodles anogadzirwa ne97% mvura uye 2% glucomannan fiber. Iyo konjac noodles zvakare ine gluten-isina, soy-isina, uye vegan.
zviedze iwe pachako
Saka ndekupi kwaungawane aya shirataki noodles? Sezvo ivo vanonyanya kufarirwa, iwe unenge uchinyanya kuvaona pazvitoro zvegirosari zviri pedyo. Izvo zvinowanikwawo kuburikidza nevatengesi vepamhepo.
Konjac noodles yakakura yakaderera carb pasta yepad thai kana ramen. Iwe unogona zvakare pamusoro pavo neketo-inoshamwaridzika cheese sosi kugadzira macaroni uye cheese.
#6: Coleslaw
Mumufananidzo: Keto Crack Slaw.
Kufanana nenoodles, kabichi (kana saladhi) noodles haisi chimwe chinhu kunze kwemuriwo unochekwa kuita ma noodles. Kabichi yakashandiswa mukubika kweItaly - funga makabheji rolls - kare kare pasi-carb pasta isati yave yakakurumbira.
sei uchachida
Iine isingasviki 4 magiramu enet carbs, zero magiramu emafuta, uye giremu rimwe reprotein pamukombe ( 6 ) unogona kuwedzera spaghetti kabichi (kana coleslaw) kune chero ndiro yaunoda.
Pamusoro pekuve yakaderera mumakoriyori, spaghetti slaw isimba rekudya rine hutano hunobatsira. Aya mabhenefiti anosanganisira yakasimba anti-kuzvimba zvivakwa, akawanda antioxidants, uye mavhitamini nemaminerari anosanganisira vhitamini K, vhitamini C, folate, calcium, magnesium, uye potassium.
zviedze iwe pachako
Kuti uvagadzirire, cheka kabichi kuti ufanane nema noodles aunoda. Kune ngirozi bvudzi pasta, cheka kuita zvidimbu zvitete. Kuti uite fry kana kuti lo mein, cheka munoodle yakakora. Kana, gadzira nyama yemadomasi sosi yemakabheji akagadziridzwa.
#7: Black Bean Pasta
Black beans paste inongogadzirwa neblack beans. Kufanana nehupfu hwemuarumondi, iwe unowanzo kuwana izvi muchitoro chegirosari.
sei uchachida
Iyi inogona kunge iri imwe yenguva shoma dzaunogona kunakidzwa keto legumes, saka nakidzwa nazvo zvichiripo. Black beans paste yakatakurwa neprotein, 25 gramu pachokwadi. Kunyange zvazvo yakaderera mumafuta (chete 2 magiramu), inewo yakaderera mumacarbs, ine magiramu mashanu chete emambure carbs.
zviedze iwe pachako
Kusiyana nehupfu hwearumondi paste, uri nani pane kuodha nhema bhinzi paste online. Iyo yekuongorora asian brand ndiyo yaungafunga nezvayo, nekuda kweiyo yakaderera net carb yemukati. Paunenge uchinakidzwa neblack noodles zvinogona kutora imwe kujaira, kunaka kunowanzo kudiwa kune shirataki kana imwe pasta imwe nzira. Chibatanidza nechingwa chako chakaderera che carb chakaputiswa negariki uye bhotela.
#8. koliflower pasta
Hongu, tinogona kudana kare chikafu chepamusoro, asi koliflower haina masimba ese emashiripiti here? Sezvinongoita cauliflower inogona kukwizwa kuita “mbatatisi” kana kukungurutswa kuita pizza crust, unogonawo kugadzira pasta dish yako nekubika cauliflower imomo.
sei uchachida
Koliflower haisiriyo chete chikafu chakawanda kunze uko, chakaremerwa nehutano hwakanaka. Cruciferous miriwo yakaita secauliflower yakaratidzwa kuderedza njodzi yegomarara uye kuderedza chiyero chekukura kwebundu ( 7 ) Koliflower yakazarawo ne antioxidants uye mavhitaminzi C uye K.
zviedze iwe pachako
Roast kana steam cauliflower kuti ienderane sezvaunoda, wozoisa pamusoro necreamy pesto sauce yekudya kuri nyore kwesvondo. Kana, buritsa mwana wako wemukati uye edza izvi low carb cauliflower macaroni uye cheese ine nguva yekubika yemaminetsi makumi matatu chete.
Nakidzwa ne low carb pasta husiku
Wanga uchizvinyima zvako zvaunofarira pasta ndiro nekuti wanga uchinetseka pamusoro pe carbs?
Iwe unogona kuramba uchinakidzwa nekudya kwako kwaunoda kunyaradza kweItaly uku uchichengeta carb yako yakaderera. Nezvinomwe izvi zvakaderera-carb pasta dzimwe nzira, hapana kushomeka kwepasta ndiro dzaunogona kugadzira.
Iwe une dhishi yaunofarira neimwe yeiyi yakaderera carb pasta inotsiva? Govera pfungwa dzako pazasi!