18 Keto Eggless Breakfast Recipes

Ngaba ucinga ukuba isidlo sakusasa se-keto ngaphandle kwamaqanda sinokwenzeka?

Amaqanda asisiseko kwi-ketogenic diet. Nge-5 grams yamafutha, i-6 grams yeprotheyini, kunye ne-1 gram ye-carbohydrates kwiqanda ngalinye, le mimangaliso yezondlo ifanelwe indawo kwi-ketogenic diet. ¹ ).

Kodwa ukuba udiniwe kukutya amaqanda yonke imihla, okanye ukuba unengxaki yokwaliwa okanye uziva uziva, le recipe roundup iya kugqunywa nge-18 ekhawulezayo kwaye elula yokupheka ngaphandle kwamaqanda oyakuyithanda.

Uninzi lwezi zokupheka zinentliziyo, zimnandi, kwaye kulula ukwenza njengamaqanda kunye namaqanda aqhekekileyo, ngoko ke nabani na unokuzifaka kwishedyuli exakekileyo.

5 Easy and Hearty Keto Shake Recipes

IiShakes zilungile ekufakeni ixabiso lesondlo kwisidlo kwisiselo esiphathwayo onokuhamba naso xa uphuma ekhaya ekuseni.

Zikwaguquguquka, ngoko ke unokuxuba incasa entsha ngosuku ngalunye lweveki ngaphandle kokuphinda iiresiphi okanye ukukruquka.

Ngezi keto zingcangcazela zimbini zokuqala, unokuphinda uginye i-micronutrients eneswekile esezantsi kwiziqhamo kunye nemifuno ngaphandle kokutshintsha incasa okanye ukuthungwa.

# 1: Keto Green Micronutrient Citrus Smoothie

Ukuba unobunzima bokutya imifuno eyaneleyo yonke imini, zama oku keto eluhlaza isitrasi smoothie.

Igcwele isipinatshi kunye ne-Micro Greens powder, enika izondlo ezivela kwi-26 eyahlukeneyo yeziqhamo kunye nemifuno.

Ukugqabhuka ngeencasa zesitrasi ezifana neorenji, ilamuni, kunye nekalika, oku kushukuma komelezayo akwanelanga nje kuphela, kuyazalisa, kwaye akuyi kugalela iswekile yegazi lakho njengoko isenza ijusi yeorenji.

Amafutha asempilweni kwi-oyile ye-MCT aya kunceda umzimba wakho ukuba ufunxe ngcono iivithamini kunye neeminerali ezinyibilikayo kwezo ziqhamo kunye nemifuno.

# 2: Matcha Green Micronutrient Smoothie

Este imatcha eluhlaza micronutrient smoothie I-Brilliant-toned iqulethe i-powder eluhlaza "Micro Greens" kunye ne-MCT ye-oyile yomgubo njengeresiphi engentla, kodwa incasa kunye neprofayili yesondlo iyahluka ngenxa yolunye utshintsho kuluhlu lwezithako.

Endaweni yokusebenzisa isipinatshi, oku kushukuma kufuna kudala, etyebileyo kwii-antioxidants ezifana ne-vitamin C kunye ne-beta-carotene. Ikwachasene nokudumba kwaye inceda ngeendlela zakho zendalo zokukhupha ubutyhefu ( ² ).

I-Blueberries ithatha indawo ye-citrus flavour kwi-recipe yokuqala ye-smoothie, ngoko unokhetho olungaphezulu kwesinye xa kuziwa kwiziqhamo eziphantsi kwe-glycemic.

Ukutshintshana phakathi kwezi nyikima zimbini ukugcina isidlo sakho sakusasa sinomdla kwaye ube nesicwangciso sokuthatha ngokupheleleyo micronutrients.

# 3: Ikhabhathi ephantsi Acai Almond Butter Smoothie

Uninzi lwezitya ze-acai akukho nto "ikhuselekile" kwi-ketogenic diet.

I-Acai ihlala ineswekile ngeswekile okanye ubusi kwi-smoothies yorhwebo, kodwa iphinde ibe neziqhamo ezininzi ezingezizo keto kunye nezimuncumuncu ezifana nesiraphu yemaple.

Oku kubenza babe ngaphezulu kwebhombu yeswekile kunesidlo sakusasa esinempilo.

Ngethamsanqa, kukho indlela yokonwabela iincasa ezifanayo zesitya se-acai ngaphandle kokonakalisa imizamo yakho ye-keto: oku ibhotolo yealmond kunye ne-acai smoothie keto.

Kuyo, uya kufumana i-açaí engenasweetened, i-collagen protein powder, i-avocado, i-MCT powder powder, kunye nebhotela ye-almond.

Ngokungafaniyo ne-acai shake eqhelekileyo, le ineegram ezi-6 kuphela ze-carbs enetha endaweni ye-60 grams. Awuyi kufumana iigram ezingama-43 zeswekile nokuba ( ³ ).

Le ndibaniselwano yezithako idala ukushukuma okuzalisayo okungayi kubangela i-spike enkulu kumanqanaba akho eglucose egazini okanye kukushiye unqwenela emva kweyure.

Ukuba ufuna ukuphuma kusasa, unokuthatha le smoothie ekomityini ukuyisa naphi na.

Kodwa unokuyigalela kwisitya ukwenza isitya seacai yesintu kwaye usiphakamise ngezithako ezongezelelweyo zeketo ezifana:

• Ikhokhonathi egcweliweyo engasweetwanga (yosiwe ukwenzela ukukroleka).
• Keto nuts.
• Iimbwe zechai.
• Iintliziyo zeHemp.

# 4: Cinnamon Dolce Latte Breakfast Breakfast Shake

ICinnamon ibambe indawo ephambili kule nto Isidlo sakusasa seDolce latte sixutywe nesinamon.

Ukongeza kwincasa yayo efudumeleyo, i-sinamon ilayishwe nge-antioxidants efana ne-polyphenols, i-phenolic acid, kunye ne-flavonoids, zonke ezinceda umzimba wakho wehlise umonakalo omkhulu kunye nokukhusela ingqondo yakho.

Isinamoni inokuphucula uvakalelo lwe-insulin kunye nokunceda ukunciphisa amanqanaba eswekile yegazi, i-cholesterol epheleleyo, i-cholesterol "embi" ye-LDL, kunye ne-triglycerides ( ⁴ ).

Oku kushukuma kukwane-collagen protein powder kunye nembewu ye-chia, eya kukugcina uzele kwaye womelele iiyure.

Jonga iimacros kolu shukumo ukuze uzibonele:

• Iikhalori ezingama-235.
• 22 g amafutha.
• I-1 g ye-carbohydrates enetha.
• 13 g yeprotheni.

# 6: Creamy Vanilla Chai Protein Shake

Iziqholo kwiti yetiNjengesinamoni, ziqulethe i-polyphenols enamandla, i-antioxidants ekhusela iiseli emonakalweni kwaye inceda ukulwa nokuguga.

Ingcambu yejinja ikwaxhasa ukucolwa kokutya okunempilo kwaye yonyusa amandla omzimba ( ⁵ ). Akulunganga kwaphela kwibreakfast shake.

Ukuba ujonge ukutshintsha ikofu yakho ye-keto, okanye unqwenela i-chai latte ngaphandle kwayo yonke iswekile kunye ne-carbs, kufuneka uzame le Vanilla Chai Protein Shake.

Ngeekhalori eziyi-190, i-1 gram ye-net carbs, i-15 grams yamanqatha, kunye ne-11 grams yeprotheyini ngekomityi nganye, izalise kakhulu kunayo nayiphi na i-chai latte oyifumana kwivenkile yekofu.

Isidlo sakusasa esisi-7 se-keto esithatha indawo yesidlo sakusasa se-high-carb

Ukufuna "isidlo sakusasa se-keto esingenamaqanda" kunokukhokelela ekunqweneleni kwesidlo sakusasa esityebileyo secarbohydrates njengeyogathi, i-oatmeal, kunye neesiriyeli eziswiti ezinobisi.

Kodwa ezi ndlela zokupheka zine-carb ephantsi zenza kube lula ukunamathela kwindlela yakho yesiqhelo ngaphandle kokonakalisa amathuba akho okufikelela, okanye ukuqhubeka. ketosis.

# 1: Keto cinnamon crunchy "cereals"

Uninzi lwabantwana lukhuliswa kwi-cereal kunye nobisi kwisidlo sakusasa.

Kwaye xa ukhula kwaye uqale ukutya kwe-keto, mhlawumbi ucinga ukuba kufuneka ulahle ezo zivumba ngonaphakade.

Kude kube ngoku.

Lo keto copycat cinnamon crunchy "cereal" Inayo yonke: i-sinamoni, i-sweet and crunchy.

Kubonakala ngathi i-cereal awukwazi ukuyidla, kodwa ngobuchule isebenzisa iirindi zehagu kunye ne-stevia engamanzi ukwenza i-crunch efanayo kunye nobumnandi, kodwa ngaphandle kwee-carbs kunye neswekile.

Gcina ukhumbule ukuba ubisi omele ulusebenzise ukuthatha kunye ne-keto "cereal" yakho kufuneka ibe yi-coconut engenaswiti, i-almond okanye ubisi lwe-hemp endaweni yobisi oluqhelekileyo. ukuphepha iicarbohydrates ukuba iqulethe nale yokugqibela.

# 2: i-carb ephantsi "i-oatmeal"

I-Oatmeal yenye yezo zisisiseko zesidlo sakusasa abantu abaninzi abathiyileyo ukuncama ngenxa yokuba bengayazi indlela yokufumana indawo ye-keto-friendly.

Ngethamsanqa, kukho iinguqulelo ezimbalwa ze-carb ephantsi eziza kukunceda ukwanelise umnqweno wakho we-oatmeal kwisidlo sakusasa ngelixa uhlala kwi-ketosis:

1. I-Ketogenic, i-Carb ephantsi "I-Oatmeal" kwi-5 Minutes.
2. Ikhukhi yeKeto Cinnamon enencasa "Oatmeal".

# 3: Esempilweni Ketogenic Breakfast Polenta

Enkosi koku Ketogenic Breakfast Grits Recipe, unokutshintsha i-polenta yakho ephezulu ye-carb ngaphandle kokuncama incasa okanye ukuthungwa kwayo.

Hombisa i-keto grits yakho nge-shrimp okanye ezinye zezi zithako:

• Itshizi egayiweyo enamafutha aphezulu.
• I-Bacon, i-ham okanye i-sausage ephekiweyo kwisidlo sakusasa.
• Imifuno, njengamakhowa, i-chives, okanye i-asparagus.

# 4: Keto Chocolate Chia Pudding

Ukuba umtsha kwisidlo se-ketogenic kwaye usanqwenela ukhetho lwakusasa olumnandi, kungcono ukuba utye iprotheyini eninzi kangangoko ukuze uncede ukulawula iminqweno yakho, ngakumbi kusasa.

Lo Keto Chocolate Chia Pudding Recipe, equlethe zombini imbewu ye-chia kunye neprotheni ye-collagen, kunye ne-cocoa iqulethe i-18 grams yeprotheni, ngaphezu kokwaneleyo ukukufumana kusasa.

Este ezintathu izithako Mocha chia pudding Olunye ukhetho olumnandi ukuba ukhetha ukuchukumisa ikofu kwipudding yakho yasekuseni.

# 5: UKeto Watshaya ISalmon kunye neAvocado Toast 

Awufanelanga uphoswe ziifashoni zesidlo sakusasa esimnandi ngenxa yokuba uku-ketosis.

Le toast yeeavokhado iqulethe amafutha enempilo e-monounsaturated avela kwiavokhado kunye ne-omega-3 fatty acids evela kwi-salmon ebanjwe endle kunye ne-salmon yasendle.

Kwaye ngenxa yokuba ifuna isonka se-keto esisezantsi njengesiseko seetosti, unokufumana oku kuhlaziya isalmon etshayayo kunye ne-avocado toast lonke ixesha.

Ibandakanya i-avokhado, i-cucumber, i-salmon etshayayo, i-anyanisi ebomvu, kunye neziqholo ezifana ne-red bell pepper flakes, ityuwa, i-pepper kunye ne-dill entsha, le recipe inomdla ithatha ngaphantsi kwemizuzu ye-10 ukulungiselela kunye nokucima indlala ngemithwalo yamafutha anempilo.

Iimbono ezi-3 zesidlo sakusasa eziSebenza kakuhle kuLungiselelo lweSidlo seVeki

Ngaba uneentsasa ezixakekileyo phakathi evekini kwaye ufumanisa ukuba akunakwenzeka ukonwabela isidlo sakusasa esisempilweni ngenxa yokungabi naxesha?

Zama ukwenza isidlo sakusasa kwangethuba ukuze ube nesabelo sokutya ngeentsuku zeveki yakho yomsebenzi exakekileyo.

Ezi ndlela zokupheka zesidlo sakusasa zisezantsi zisebenza kakuhle ekulungiseleleni ukutya kwakho ngeveki.

# 1: Keto Coconut Chia Bars

Nangona zikulungele kakhulu ukuthwala, iibhari ezininzi zecookie ziyiswekile kunye neecarbohydrates eziguqulwe njengesidlo sakusasa esinempilo.

Endaweni yokuthenga imivalo evenkileni, bhaka ibhetshi yezi Ketogenic Coconut Chia Bars Kwaye uya kuba nenketho yesidlo sakusasa esinokuthi sithandwe lusapho lonke.

Ezi bar zesidlo sakusasa se-ketogenic zifaka amanqatha asempilweni asuka kwimbewu ye-chia, ioyile yekhokhonathi, ikokhonathi ekhutshiweyo, kunye neecashews, zonke ezi kunceda ukunyusa usuku lwakho.

Unokwenza iresiphi yesidlo sakusasa se-keto kwaye wongeze nantoni na oyithandayo kunye nosapho lwakho, njengamandongomane e-macadamia okanye i-stevia-sweetened chocolate chips.

Zilumkele iibhari ezithengiweyo evenkileni. Kwanabo "i-carb ephantsi" ingaba yingozi kwiinjongo zakho zempilo ngokuthwala izithako eziyingozi ezifihliweyo.

Awunaxesha lokubhaka? Kwimeko apho, zama le-keto-friendly Almond Butter Brownie Bar, enesweke nge-stevia kwaye ayizukwenza iswekile yegazi lakho.

# 2: Isoseji ye-Low-Carb engenamaqanda kunye ne-Bell Pepper Breakfast Breakfast Roast

Njengoko iminqweno yakho yeswekile iqala ukuncipha kwisidlo se-ketogenic, unokuziva ngathi unqwenela ukutya okumnandi ngakumbi kusasa.

Kulapho oku kungena khona. inhlanganisela ye-sausage kunye nepepper ngaphandle kweqanda .

Qala usuku ngokutya okukhulu kwaye upheke kwangethuba (isitayela se-casserole) ukuze uyonwabele iveki yonke.

Le recipe ayizukugcina ixesha kusasa, kodwa ungayilungisa ukuze ubandakanye imifuno yexesha elide, iintlobo ezahlukeneyo zesoseji, kunye nayo nayiphi na itshizi onayo.

Ngalo lonke ixesha ubuza unosilarha wakho ukuba yenziwe ngantoni isoseji, okanye ujonge ileyibhile yesithako kunye nolwazi lwesondlo ukuze uqiniseke ukuba ayenzi njalo. iqulethe i-carbs efihliweyo kunye nezihluzi ezithandabuzekayo oko kunokukukhupha kwi-ketosis.

# 3: Skillet Low Carb "Apple" Blackberry Crumble

Este i-blackberry kunye ne "apple" idilika kwi-skillet Yiresiphi elahlekisayo njengoko kubonakala ngathi utya isidlo sakusasa.

Kodwa nantsi imfihlelo: i-zucchini edibeneyo.

Ngombulelo kwi-flavour yayo engathathi hlangothi, i-zucchini inika i-micronutrients kunye nefiber efihliweyo ngokugqibeleleyo ngaphakathi kobu bumnandi obumnandi.

Ngamaqunube amnyama anomkhenkce, i-sinamon kunye ne-nutmeg ukunceda ukufihla imifuno efihliweyo, uya kubakhohlisa bonke abatyayo kwitafile yakho yakusasa.

Iinketho ezi-3 zesidlo sakusasa kubantu abangasithandiyo isidlo sakusasa

Abaninzi be-keto dieters bafumanisa ukuba abalambile ekuseni xa ekugqibeleni bekwi-ketosis.

Ngaphandle kwe ziqhelise ukuzila ukutya okwethutyana badla ngokukhetha ukungasityi isidlo sakusasa baze baqalise ukutya emva kwemini.

Kodwa ukuba ulambile ekuseni uhambo lwakho kwi-ketosis, okanye kufuneka uvuse ingqondo yakho ngenkcazo enkulu, uhlale uthembele kumafutha aphilileyo.

Amafutha aya kuthoba indlala yakho kwaye akhuthaze ukusebenza kwakho kwengqondo. Ngaphezu koko, kulula ukupakisha isidlo sakusasa ngezi ndlela zokupheka zikhawulezayo.

# 1: iresiphi yekofu eqinisiweyo

Ngokhetho lwesidlo sakusasa olulula olukunika amafutha amaninzi njengokutya okupheleleyo, zama oku iresiphi yekofu eqinisiweyo keto epakishwe ngeoli ye-MCT.

Ioyile ye-MCT ngumthombo wamandla osebenza ngokukhawuleza osetyenziswa ngumzimba nengqondo yakho ngokukhawuleza ukuxhasa ( ⁶ ) ( ⁷ ):

• Amanqanaba amandla azinzileyo.
• Ukucaca kwengqondo kunye nengqondo.
• Ukusebenza okwaneleyo kwe-metabolic kunye neselula.

Ngelixa oku kukhangeleka njengekomityi eqhelekileyo yekofu, kuchasene noko.

# 2: iimpompo zamafutha

Iibhombu ezinamafutha ziyindlela elula kakhulu yokufumana ukuqhuma kwamandla kunye nokucaca kwengqondo kusasa okanye phakathi kokutya.

Ibhombu etyebileyo okanye ezimbini kusasa iya kukulungiselela iiyure ngenxa yezithako ezinamafutha aphezulu njengeoyile yekhokhonathi, itshizi ekhrimu, ibhotolo etyiswe ingca, kunye nebhotolo yealmond.

Ukwenziwa ngokwezifiso ngokupheleleyo kwaye kulula ukwenza, jonga olu luhlu lwezona ziqhushumbisi zityebileyo zendlela yokuphila ephantsi ye-carb.

# 3: IiBar zeKeto ezigqibeleleyo

Ngaba i-Adonis Coconut Flavored Crunchy Pecan Bars Keto?

Ukuba ujonge i keto-friendly on-the-go breakfast option, ezi keto bar ezimnandi zikunika i-19 grams yamafutha kunye ne-10 grams yeprotheyini ngebha.

Ezo macros ketogenic zivela kwizithako zokwenyani, kubandakanywa ibhotolo yealmond ephilayo, icollagen etyiswe ngotshani, iialmondi zendalo, ikoko, kunye neoyile yekhokhonathi endaweni yexabiso eliphantsi lokuzalisa imichiza kunye nezongezo.

Khulula enye kwisidlo sakusasa okanye naliphi na elinye ixesha xa ufuna i-snack yokuzalisa.

Keto isidlo sakusasa ngaphandle kwamaqanda

Akunyanzelekanga ukuba utye amaqanda yonke imihla ukuba ukwisidlo se-ketogenic. Zive ukhululekile ukuba uthathe ikhefu ekutyeni amaqanda kwisidlo sakusasa ngaphandle kokulayisha i-carbs okanye ukuphuma kwe-ketosis. Ngezi zokupheka ezintsha ze-keto, uyakongeza iindidi kunye nesondlo kwisicwangciso sakho sokutya kwe-keto, kwaye ngokuqinisekileyo kuya kuba lula.