umama wam! La marhe uwavileyo ayinyaniso. Ngoku unganqwenela ipasta kwaye uyitye nayo. Kukho iindlela ezininzi zepasta ezine-carb ephantsi onokuthi uzibandakanye kwisidlo sakho se-ketogenic.
Ukukhula kwamva nje ekuthandeni ukutya okuphantsi kwe-carbohydrate kunye ketogenic kukhokelele kwiindlela ezininzi ezintsha zokufumana ukulungiswa kwepasta ngaphandle kokulahlekelwa ngumbono weenjongo zakho zempilo.
I-Pasta yeyona nto iphambili kwiitya zamazwe ngamazwe kwihlabathi jikelele. Kwaye, njengesonka kunye nerayisi, ipasta ithatha indawo yayo efanelekileyo evenkileni. Iindidi zepasta ezifumanekayo kubathengi namhlanje zibandakanya zonke iimilo ezahlukeneyo kunye nobukhulu bokugqiba nasiphi na isidlo, okwenza kube nzima ukuxhathisa.
Nokuba ufuna i-fettuccine, iibhola zenyama kunye ne-marinara, okanye i-rotini enesiseko sesosi yetumata ekhrimu, ezi noodles ze-carb zincinci zithatha indawo efanelekileyo yepasta yesintu. Shintsha ngokulula enye yezi ndlela zilandelayo kwiresiphi yakho yepasta oyithandayo, kunye nebhon appetit!
Isiqulatho
Kutheni i-pasta ingabikho i-carb ephantsi?
I-Pasta kukutya okuthuthuzelayo kwamaxesha onke, okokuqala kubuyela kwi-1.154 eSicily. Yayisenziwa ekuqaleni kwintlama engenagwele yomgubo wengqolowa we-durum, exutywe namanzi okanye amaqanda kwaye emva koko yenziwa kwii-noodles ezahlukeneyo (okanye amashiti, kwabo bathandi be-lasagna).
Nangona kukho iintlobo ezininzi ezahlukeneyo zepasta namhlanje, i-pasta yendabuko ephekiweyo, engatyebiyo imalunga Iigrama ezingama-30 zee-carbohydrate nge-100 grams nganye. Leyo yinto yakho yonke yemihla ngemihla yokutya kwe-ketogenic, ukuba unethamsanqa.
Emva koko kuza i-miniscule 0,9 grams yamafutha, malunga ne-6 grams yeprotheni, kunye ne-micronutrients encinci. Kwanepasta yengqolowa, ebhengezwa njengokutya okunempilo, iqulethe i-37 grams ye-carbohydrates iyonke. 1 ). Ucinga ukuba, "Andiyi kuphinda ndiyonwabele i-spaghetti kunye ne-meatballs." Umgunyathi. Ungonwabela izitya zakho zepasta ozithandayo ezibandakanya ii-noodles lasagna, kwi-low-carb diet kunye ne-keto-friendly alternative. Nazi ezinye izinto ezinqwenelekayo zecarb ephantsi.
#1: Imizodla
Kumfanekiso: Inkukhu ye-lemon ye-balsamic ene-zooodles.
I-Zoodles zi-zucchini ngokulula ezenziwe zibe yi-spiral noodles. Awuphelelanga kwi-zucchini kuphela - khetha i-veggie yakho ye-carb ephantsi oyithandayo, yifake kwi-spiralizer kwaye ujije ngaxeshanye de i-noodle iphume kwelinye icala.
kutheni uzoyithanda
Emva kokuba upheke i-zoods (jonga ngezantsi), zilahlekelwa ukuthungwa kwazo, zithatha i-pasta sauce kunye nencasa yayo. I-Zoodles inokukhetha kwezinye iindlela zepasta kuba incasa njengayo nayiphi na isosi odibanisa nayo.
Iimacronutrients kwizoodle zimalunga ne-5 Iigram zeCarbohydrate, I-0 yamafutha kunye ne-3 grams yeprotheni ngekomityi nganye. Izibonelelo zempilo ze-zoods zibenza bagqibelele kuye nabani na ofunyenwe enesifo seswekile, ezama ukwehlisa iswekile yegazi, okanye ukulandela ukutya kwe-ketogenic. Ii-Zoodles zigcwele inani leevithamini kunye neeminerali: iivithamini A, C, B, kunye ne-potassium, ukukhankanya ezimbalwa.
zizame ngokwakho
Ukwenza i-zoods, yonke into oyifunayo yi-zucchini okanye ezimbini kunye ne-spiralizer. Ukuba awunayo i-spiralizer, ungathenga enye ngaphantsi kwe-30 yeedola kwi-Amazon.
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Spiralize i-zucchini yakho, uze uphumle kwitawuli yephepha. Fafaza ityuwa. I-Zucchini igcwele amanzi, ngoko ke itawuli yephepha iqinisekisa ukuba awushiywanga nge-soggy pasta.
Ukupheka ngomnquma omncinci kwi-oven ukufezekisa ukuthungwa okufunwayo: Imizuzwana engamashumi amathathu epanini inika i-al dente pasta, ngelixa imizuzu emibini ithambile kancinci. Okanye, bhaka i-zoods yakho kwi-pasta casserole nale recipe.
#2: Intlama ye-Almond yomgubo
intlama ye umgubo weamangile Ilungiselelwe ngendlela efanayo ne-pasta eqhelekileyo, ifakela umgubo we-almond endaweni yomgubo wengqolowa okanye umgubo omhlophe. Ngenani elikhulayo le-gluten-free kunye ne-low-carb, unokufumana iinketho ezimbalwa ezithengiweyo zevenkile.
kutheni uzoyithanda
Umgubo wealmond yeyona ndlela isezantsi ye-carb pasta. Iqulethe i-1,6 grams ye-carbohydrates kunye ne-1,6 grams yefiber yokutya, ekhokelela kwi-zero net carbs ( 2 ). Umgubo omhlophe, ojikisiweyo kunye notyetyisiweyo uqulethe ngaphezulu kwe-76 grams yecarbohydrates iyonke ene-2 grams yefiber ( 3 ). Iialmonds zikwangumthombo obalaseleyo wamafutha asempilweni, ivithamin E, imanganese, kunye nemagnesium.
zizame ngokwakho
Ngelixa zininzi iipasti zomgubo we-almond ezibhengezwe njengekhabhu ephantsi, qiniseka ukuba uyijonga kathathu ileyibhile. Iimpawu ezininzi zineecarbohydrates ezininzi kunokuba unokucinga. Al Dente Carba-Akukho nto iqulethe ngaphezu kwe-24 grams ye-carbohydrates iyonke, okanye i-17 grams ye-carbohydrates net. I-Fiber Gourmet, ekwabhengezwa njenge-carb ephantsi, iqulethe ngaphezu kwe-40 grams ye-carbohydrates iyonke ngokukhonza kunye ne-3 grams yeswekile.
Endaweni yoko, zama inguqulelo yasekhaya. Qinisekisa ukuba awukhethi iresiphi equka umgubo wetapioca okanye isitashi setapioca, njengoko iphezulu kakhulu kwicarbohydrates. Tshintsha ipasta yakho ene-carb ephantsi kwizitya zakho zenoodle ozithandayo, emva koko ufefe itshizi yeParmesan ngesitya esinencasa nesimnandi saseTaliyane.
#3: Isikwashi seSpaghetti
Kumfanekiso: I-Spaghetti Squash ebhakiweyo.
I-Spaghetti Squash yeyona ndlela ifanelekileyo kwi-pasta yemihla ngemihla. Nje ukuba usike isikwashi se-spaghetti kwisiqingatha kwaye usibhake, ungasebenzisa ifolokhwe ukukrwela izinto zangaphakathi zibe zii-noodle ezibhityileyo.
kutheni uzoyithanda
I-spaghetti squash iqulethe nje i-5 grams ye-net carbs, i-zero fat, kunye negram enye yeprotheyini ngekomityi ( 4 ) ukwenza ukuba ibe yindawo efanelekileyo yepasta kwabo bakwi-low-carb okanye ukutya kwe-ketogenic.
Nangona kunjalo, ezo zii-macronutrients kuphela. Xa kuziwa kwiiminerali, unokuthembela kwi-squash ye-spaghetti ukukunika ubuninzi be-calcium, i-potassium, i-magnesium, i-phosphorus kunye ne-sodium.
zizame ngokwakho
Unokufumana i-spaghetti squash phantse kuyo nayiphi na ivenkile yegrosari yasekhaya. Ukwenza oko, Preheat i-oven yakho ukuya ku-205º C/400º F. Bhaka imizuzu engama-40, uze uvumele ziphole kancinci. Xa sele ukwazi ukuphatha i-squash ngaphandle kokuzitshisa, qinisa i-squash ngesandla esinye kwaye, usebenzisa ifolokhwe, ucube umngqusho ngesinye.
Phezulu isikwashi sakho sespaghetti nge keto friendly alfredo sauce eyenziwe ngekhilimu enzima (ifakwe kwi-mozzarella egayiweyo yothando olongezelelweyo oluncinci). Ingcebiso yePro: Ukuba unentsalela, yitshise kwakhona kwi-skillet eshushu ngeoyile encinci yomnquma ngentsasa elandelayo. Zinencasa efana ne-hash brown.
#4: I-Egg Pasta
I-pasta yeqanda idla ngokudibanisa iqanda kunye netshizi ekhrimu, inika indawo yepasta ene-carb ephantsi. Ezinye iinguqulelo ezithengwa evenkileni zinokudibanisa iqanda nomgubo (omhlophe, umalmond, okanye ezinye). Ukuba ufumana i-pasta yeqanda kwiivenkile okanye kwi-intanethi, uya kuyipheka njengepasta "eqhelekileyo". Galela nje isandla esikhulu embizeni yamanzi abilayo, emva koko upheke de ifikelele kwimo oyifunayo.
kutheni uzoyithanda
I-pasta yeqanda elisezantsi-i-carb liqhelekile, kunye nokuhambelana okufana nomgubo oqhelekileyo. Uya kuyithanda kumxholo wayo we-macro, udibanisa iprotheni yamaqanda kunye namafutha e-cream cream. Amaqanda yenye yezona zinto zifikelelekayo kunye nokutya okunomsoco onokuthi uthenge nge-zero carbs, i-6 grams yamafutha, kunye ne-7 grams yeprotheni. protein. I-Cream cheese yimveliso i-keto yobisi iyahambelana, ukuba nje uthenga kumthombo okumgangatho ophezulu.
zizame ngokwakho
ukuba ukhe wenza isonka samafu Njengesonka esine-carb ephantsi, ukwenza i-eggnog pasta kulandela inkqubo efanayo. Kwezinye iiresiphi, uya kubona i-wheat gluten yongezwa kwiresiphi. Ukuba ufunyaniswa ukuba unesifo se-celiac okanye ujonge i-gluten-free option, faka i-guar gum okanye i-xanthan gum yengqolowa yengqolowa.
#5: IiNoodles ezimangalisayo
Kumfanekiso: Inkukhu egcwele iNoodle yeNoodle.
Ii-noodle ze-Konjac, ezikwabizwa ngokuba yi-shirataki noodles, zinekhabhohayidrethi kunye neekhalori zasimahla. Zicacile ngenkangeleko kwaye zikhawuleza zifunxe nayiphi na incasa ephekwe ngayo.
kutheni uzoyithanda
Ufunda umhlathi wangaphambili ngokuchanekileyo: Ii-noodle ze-Konjac ziqulethe iikhalori zero. Ngokuyintloko zenziwe ngeglucomannan, ifayibha evela kwingcambu yekonjac ( 5 ).
Ifiber ixutywe namanzi kunye nentwana yejusi yelamuni ukunika iikonjac noodles ukumila kwazo. Nje ukuba ukuxuba kunye nokubunjwa kwenziwe, zibiliswe ukwenza ii-noodle ezenziwe ngama-97% amanzi kunye ne-2% ye-glucomannan fiber. I-konjac noodles nayo ayinagluten-free, i-soy-free, kunye ne-vegan.
zizame ngokwakho
Ungazifumana phi ke ezi noodles zeshirataki? Njengoko zisiya zithandwa kakhulu, uya kuba lula ukuzibona kwiivenkile zokutya ezikufuphi. Zikwafumaneka nakubathengisi be-intanethi.
I-Konjac noodles yipasta enkulu ephantsi ye-carb ye-pad thai okanye i-ramen. Unako kwakhona ukuba phezulu nge keto-friendly isosi samasi ukwenza macaroni kunye noshizi.
#6: Coleslaw
Kumfanekiso: Keto Crack Slaw.
Njengama-zoodles, iklabishi (okanye isaladi) i-noodle ayiyonto ngaphandle kwemifuno enqunywe kwi-noodle. Iklabishi isetyenziswe ekuphekeni kwe-Italian-cinga i-cabbage rolls-kudala ngaphambi kokuba i-pasta ephantsi ye-carb idume.
kutheni uzoyithanda
Ngaphantsi kwe-4 grams ye-net carbs, zero grams zamafutha, kunye negram enye yeprotein ngekomityi ( 6 ) unokongeza i-spaghetti ikhaphetshu (okanye i-coleslaw) nakwesiphi na isidlo osithandayo.
Ukongeza ekubeni iphantsi kweekhalori, i-spaghetti slaw yindawo yamandla enesondlo esineenzuzo eziphambili zempilo. Ezi zibonelelo zibandakanya iipropati ezinamandla ezichasayo, i-antioxidants ezininzi, kunye neevithamini kunye neeminerali ezibandakanya i-vitamin K, i-vitamin C, i-folate, i-calcium, i-magnesium, kunye ne-potassium.
zizame ngokwakho
Ukuzilungiselela, yinqumle ikhaphetshu ukuze ifane ne-noodle oyifunayo. Kwi-pasta yeenwele zengelosi, yinqumle ibe ngamaqhekeza amancinci. Ukwenza i-fry okanye i-lo mein, yinqumle kwi-noodle engqindilili. Okanye, yenza i-sauce ye-tomato enenyama ye-cabbage rolls.
#7: Ipasta yeembotyi eziMnyama
Intlama yembotyi emnyama yintlama eyenziwe ngeembotyi ezimnyama. Njengomgubo womgubo we-almond, uya kufumana oku kwivenkile yokutya.
kutheni uzoyithanda
Eli isenokuba lelinye lamaxesha ambalwa onokuwonwabela keto legumes, ngoko yonwabele ngelixa ihleli. Intlama yembotyi emnyama ilayishwe ngeprotheni, i-25 grams enyanisweni. Ngelixa inamafutha aphantsi (iigram ezi-2 kuphela), ikwaphantsi kwi-carbs, iqulethe nje i-5 grams ye-net carbs.
zizame ngokwakho
Ngokungafaniyo nentlama yomgubo we-almond, ungcono uku-odola intlama yembotyi emnyama kwi-intanethi. Uphononongo lwe-brand yase-asia yinto onokuthi uyithathele ingqalelo, ngenxa nje yomxholo wayo ophantsi we-carb. Ngelixa ukonwabela i-noodles ezimnyama kunokuthatha ukuqhela, incasa ihlala ikhethwa kwi-shirataki okanye ezinye iindlela zepasta. Yidibanise nesonka sakho sekhabhu ephantsi egalelwe ikonofile kunye nebhotolo.
#8. i-cauliflower pasta
Ewe, singayibiza i-kale kukutya okuphezulu, kodwa ngaba ikholifulawa ayinawo onke amandla omlingo? Kanye njengokuba icauliflower inokucushwa ibe “ziitapile” okanye igalelwe kuqweqwe lwepizza, unokwenza nesakho isitya sepasta ngokubhaka icauliflower kanye kuyo.
kutheni uzoyithanda
Ikholifulawa ayikokutya kuphela okuguquguqukayo phaya, ilayishwe ngeenzuzo zempilo. Imifuno ye-Cruciferous efana ne-cauliflower ibonakaliswe ukunciphisa umngcipheko womhlaza kunye nokunciphisa izinga lokukhula kwe-tumor ( 7 ). Ikholifulawa ikwazele zii-antioxidants kunye neevithamini C kunye no-K.
zizame ngokwakho
I-Cauliflower eyosiweyo okanye i-steam ukuze ihambelane, emva koko uphezulu nge-sauce ekhrimu ye-pesto kwisitya esilula seveki. Okanye, khupha umntwana wakho wangaphakathi kwaye uzame oku i-carb ephantsi ye-cauliflower macaroni kunye netshizi enexesha lokupheka lemizuzu engama-30 nje.
Yonwabela ubusuku obuphantsi be-carb pasta
Ngaba uye wazivimba izitya zakho zepasta ezizithandayo ngenxa yokuba ucinezelekile malunga ne-carbs?
Usenako ukonwabela ukutya kwakho okuthuthuzelayo kwase-Italiya ngelixa ugcina i-carb count yakho isezantsi. Ngezi zisixhenxe zepasta ezine-carb ephantsi, akukho kunqongophala kwezitya zepasta onokuthi uzenze.
Ingaba unaso isitya osithandayo ngenye yezi ndawo zisezantsi zepasta? Yabelana ngezimvo zakho ngezantsi!