Ngaba ungathanda ukutya isonka kakhulu? Ungakhathazeki, awuwedwa.
Ngenxa yokuba ukutya okune-ketogenic kuthetha ukutya ii-carbs ezimbalwa, ukhe wathetha ngokuzolileyo kwaye kabuhlungu ukutya okuthandayo okugcwele i-carbohydrate, kubandakanya isonka.
Kodwa ngoku ungaphinda usitye isonka kwakhona.
Nangona isonka esine-carb ephantsi sinokubonakala ngathi i-oxymoron, usenalo ixesha lokutshintsha loo mbono, kwaye yiloo nto kanye le recipe. I-Fluffy kwaye imnandi, esi sonka selifu, ngamanye amaxesha sibizwa ngokuba sisonka se-oopsie, siqulethe nje i-0,4 grams ye-carbohydrates, iyenza ibe yindawo efanelekileyo yebhaga oyithandayo okanye isangweji.
Ayisiyiyo kuphela isonka selifu se-ketogenic, silayishwe ngamafutha kunye neprotheni, apho uninzi lweekhalori kufuneka luvela khona. Ngezithako ezine nje kunye nexesha lokupheka lesiqingatha seyure, le yiresiphi elungileyo kuye nabani na okwisidlo esisezantsi se-carb.
Ukongeza, esi sonka se-keto sineenzuzo ezimbalwa zempilo njengeprotheyini, amafutha asempilweni, kunye nezinye izondlo ezininzi. Ngcono noko, inceda ukulwa neminqweno ye-carb, ikuvumela ukuba ukonwabele ukutya okuthandayo ngelixa uhlala kwi-ketosis.
Kungakhathaliseki ukuba yinto yokuqala okanye yeshumi ukuba wenze le ndalo efana nesonka, le recipe elula iya kuba yintandokazi yakho. Kwaye ayinamgubo, nkqu nomgubo weamangile. Ngumxube omhlophe weqanda owubhakayo.
Iinzuzo zesonka selifu le-Keto
- Iqulethe ngaphantsi kwegram enye yenet yecarbohydrates.
- Ilayishwe ngamafutha atyebileyo asempilweni.
- Ngaba ayifuni izinto eziswiti.
- Yeyona ndawo ilungileyo yokunye ukutya onokuthi ngenye indlela uyinqumle.
- Ayinagluten.
Enye inzuzo eyongeziweyo kukuba kulula kakhulu ukwenza. Uya kufuna kuphela amaqanda amakhulu amathathu, ubushushu begumbi obuthambileyo besonka samasi ekhrimu, ikhrimu yetartar, ityuwa, iphepha elingangenwa amafutha, kunye neshiti lokubhaka. Isonka selifu sidinga kuphela imizuzu eyi-10 yexesha lokulungiselela kunye nemizuzu engama-30 ehovini, ixesha elipheleleyo lemizuzu engama-40 alikho kakhulu ukunandipha isonka esimnandi.
Iqulethe ngaphantsi kwegram enye yenet yecarbohydrates
Esi sonka asikhanyisi nje kuphela, sinomoya kwaye simnandi ngokugqibeleleyo, kodwa singaphantsi kwesiqingatha segram i-carbohydrates eseleyo. Ukuhlala kwi-ketosis, uninzi lwabantu luphakathi kwe-20 kunye ne-50 grams ye-carbs enetha ngosuku. Ngeqhekeza elilodwa lesonka esimhlophe, esiqulethe Iigrama ezingama-20 zee-carbohydrateOku ngokuqhelekileyo kuthetha ukuthi ndlela-ntle kwi-ketosis ngomzuzwana.
Nangona esi sonka selifu asinayo i-carb ngokupheleleyo, sisondele kakhulu.
Ngaphezu kwesiqingatha seekhalori kwisilayi ngasinye sivela kumafutha. Iprotheyini yenza malunga ne-40% yeekhalori zakho zizonke kunye neecarbohydrates ngaphantsi kwe-10%.
Nangona uya kufuna jonga amanqanaba akho e-ketone Ukufumana ifomula yakho yokungena kwi-ketosis, umthetho olungileyo wesithupha ngulo I-60% yamafutha kunye ne-35% yeeprotheni, kunye ne-carbohydrates iyonke malunga ne-5%.
Ilayishwe ngamafutha ahluthayo asempilweni
Imfihlelo yesonka selifu se-keto kukwahlula amaqanda kumhlophe. Xa ubetha amaqanda amhlophe ngesantya esiphezulu, yenza incopho eqinileyo efana nemeringue, inika ukukhanya, ukuthungwa okufana nelifu xa kubhakwa.
Kwelinye icala, ukudibanisa itshizi yekhrimu kunye nomxube weqanda lomthubi yeyona nto inika isonka esisefini idosi esempilweni yamafutha ahluthayo.
Ngaphambili kwakucingwa ukuba Amafutha agcwalisiweyo zazingenampilo, kodwa ngoku zibonwa zikwazi ukubuyisela umva kwaye zinokukhusela izifo ezithile ezingapheliyo, kunye nokuphucula impilo yentliziyo jikelele ( 1 ).
Nangona i-fat saturated idibaniswe namanqanaba aphezulu e-cholesterol kunye nomngcipheko wesifo senhliziyo kwixesha elidlulileyo, uphando olutshanje lubonisa ukuba ezi zifundo zineziphene ezininzi ( 2 ). Ngapha koko, emva koPhononongo lweLizwe oluSixhenxe olunempikiswano ngeminyaka yee-1970s ( 3 ), okwakhokelela ngokungaguqukiyo ekungcolisweni kwamafutha agcweleyo yi-American Heart Association, ukusetyenziswa kweMerika kuzo zonke iintlobo zamafutha kwancitshiswa ngama-25%. Kwangaxeshanye, eUnited States ukutyeba ngokugqithiseleyo kwaphindaphindeka kwangelo xesha linye.
Ngoko kucacile ukuba akukho nto idibanisayo.
Namhlanje, ingcamango kukuba ishukela kunye ne-carbohydrates, kungekhona i-fat, ebangela ukuvuvukala, ukungalingani kwehomoni, kunye nokukhuluphala. Ukunciphisa i-carbohydrates kunye nokwandisa ukutya kwakho kwamafutha anempilo khokelela kwintliziyo ephilileyo, phakathi kwezinye izibonelelo zempilo.
Imithombo ephambili yamafutha ahluthayo yile ibhotela, inyama ebomvu etyiswe ingca, i ioli yonkcocon, amaqanda, ioli yesundu kunye nebhotolo yekoko.
Akukho mfuneko yeeswiti
Ingcamango ephosakeleyo eqhelekileyo malunga nesonka selifu kukuba kufuneka uyifake kwi-sweete substitute yeswekile, njenge-stevia okanye ubusi. Abanye bayasigxeka isonka samafu ngenxa yesi sizathu, besithi "iswekile yiswekile" kwaye, ngenxa yoko, abantu baya kuba ngcono xa besitya isonka sokwenyani.
Kodwa yitshizi ekhrimu, hayi i-sweetener, enika isonka selifu incasa yayo enencasa. Akukho ziswiti zibonwayo kule recipe. Olunye utshintsho lweresiphi lunokubiza ukhilimu omuncu, iyogathi yamaGrike okanye i-cottage cheese endaweni ye-cream cheese, okanye i-baking powder endaweni yekhrimu yetartar. Kungakhathaliseki ukuba ukhetha ukuyilungisa njani, i-sweetener eyongezelelweyo ikhethwa ngokupheleleyo kwaye ayifuni.
Ukuba ukhetha ukongeza i-sweetener, unokuqwalasela isonka selifu njenge dessert ye-carb ephantsi, njenge cookies ezimfutshane. Qiniseka ukuba usebenzisa a keto-friendly sweetener, kwaye ukhethe i-sweetener enempembelelo encinci kwishukela legazi, njenge-stevia.
Kuthatha ngaphantsi kweyure ukwenza
Enye yezinto ezilungileyo malunga nale recipe yindlela ekhawuleza ngayo. Ukusukela ekuqaleni ukuya ekugqibeleni, kuthatha kuphela malunga nemizuzu engama-45, uninzi lwelo xesha i-oveni yakho isenza umsebenzi. Kuba kulula kakhulu ukwenza, cinga ukwenza ibhetshi enkulu. Ngale ndlela ungayisebenzisa yonke iveki kwisidlo sasemini okanye i-snack.
Isikhumbuzo esikhawulezayo malunga nobisi
Ewe. Iimveliso zobisi zineswekile (i-lactose), kodwa i-cream cheese iphantsi kwe-lactose kunezinye iimveliso zobisi, okwenza kube yinto ekhethiweyo yobisi lwe-keto.
Xa uthenga izithako zesonka selifu, yenza izigqibo ezifanelekileyo. Ukuba kunokwenzeka, khetha itshizi yekhrimu enamafutha apheleleyo.
Nangona imveliso yobisi etyaliweyo inokuba nexabiso eliphezulu kuneemveliso zesiqhelo, iyayixabisa. Ezi mveliso zinezixa eziphezulu ze-CLA kunye ne-omega-3 fatty acids, ezinceda ekukhuthazeni ukunciphisa umzimba kunye nokwandisa amandla emisipha ( 4 ).
Yindawo enkulu yokuthatha indawo yokunye ukutya onokuthi ngenye indlela uyisuse
Kuyinto eqhelekileyo ukuba nomnqweno wokutya okuthandayo njengepizza, iihambhega, kunye neesandwich. Ukuba ukwisidlo se-keto, undoqo kukufumana i-keto ehambelanayo, engenazinkozo endaweni yezo zonka uzithandayo uziphosileyo.
Iingcamango zokutya kwe-Keto ukusebenzisa isonka samafu
Jonga ezi ndlela ezimnandi nezinencasa zokusebenzisa isonka selifu kwisidlo sasemini, i-snacks, kunye nokutya kwe-keto.
Keto burgers kunye neesandwich
Xa ufuna isonka sesandwich, sebenzisa isonka esisefini. Unokuyiphakamisa nge-mayo kunye nebhekoni yesandwich ye-keto BLT.
Isonka esisefini sikwakunika indawo yekhabhu ephantsi endaweni yesonka sehamburger.
Iipitsa zeKeto
Faka endaweni yepizza yepepperoni ngesi sonka esicaba. Gcoba nje nge-tomato sauce kunye ne-mozzarella. Emva koko unokuyosa kwi-oveni okanye uyeke itshizi inyibilike kwi-oveni yetoaster. Iya kungcamla ngokumangalisayo!
Keto taco chips
Zininzi izinto onokuthi uzibeke kwesi sonka selifu eziya kukukhumbuza ngee tortillas.
Faka amaqanda amakhulu kunye ne-chorizo ukuze wenze i-taco yasekuseni engayi kukukhupha kwi-ketosis.
Ukulandela ukutya kwe-ketogenic kufuneka kube mnandi. Ukutya kwe-keto kunceda ukunciphisa umzimba, ukucaca kwengqondo, kunye nenani le ezinye izibonelelo. Nangona kunjalo, inzuzo enkulu yokutya kwe-ketogenic kukuba ikwenza uzive ulungile.
Kwaye ukuziva ulungile akufuneki kukuphelise oko kutya ukuthanda kakhulu ekutyeni kwakho.
Kulungile ngokwenene ukonwabela i-keto dessert rhoqo emva koko, nokuba a Ikhekhe okanye ibhiskithiKodwa ngamanye amaxesha eyona nto uyikhumbulayo sisonka.
Kwaye ngoku, ngale recipe, unokuyonwabela ngaphantsi kwemizuzu engamashumi amane.
4 Isithako Ketogenic Cloud Isonka
Esi sonka siphantsi se-carb cloud, esikwabizwa ngokuba yi "oopsie bread," sinezithako ezine nje, si-keto-friendly, kwaye singaphantsi kwesiqingatha segram ye-net carbs.
- Ixesha lokulungiselela: I-10 minutos.
- Ixesha lokupheka: I-30 minutos.
- Ixesha elipheleleyo: I-40 minutos.
- Ukusebenza: Iziqwenga ezingama-10.
- Udidi: Isidlo sakusasa.
- Ikhitshi: eMelika.
Izithako
- Amaqanda ama-3, kubushushu begumbi.
- Iipuniponi ezi-3 ze-cream cream ethambileyo.
- 1/4 ithisipuni cream yetartar.
- 1/4 itispuni yetyuwa.
- 1 icephe le unflavored whey protein powder (ukhetho).
Imiyalelo
- Preheat i-oven ukuya kwi-150º C / 300º F kwaye ugqume amashiti amabini okubhaka ngephepha elingangenwa amafutha.
- Ukwahlula ngononophelo abamhlophe beqanda kwi-yolks. Beka abamhlophe kwisitya kunye nezikhupha kwenye.
- Kwisitya sezithungu zeqanda, yongeza i-cream cheese kwaye udibanise nomxube wesandla uze udibanise kakuhle.
- Kwisitya sabamhlophe beqanda, yongeza ukhilimu wetartar kunye netyuwa. Ukusebenzisa umxube wezandla, xuba ngesantya esiphezulu kude kube yifom enqabileyo.
- Sebenzisa i-spatula okanye i-spoon ukuze udibanise ngokukhawuleza umxube we-yolk kumaqanda amhlophe kwaye uwaxube ngononophelo de kungabikho migca emhlophe.
- Umxube we-spoon kwi-baking sheet elungiselelwe i-1,25-1,90 i-intshi ukuphakama kunye nee-intshi ezi-0,5 ngaphandle.
- Bhaka kwi-rack ephakathi kwe-oven imizuzu engama-30, de kube phezulu kubomvu.
- Vumela ukuba zipholile, ziya kugqabhuka xa uzitya ngqo kwi-oven, kwaye ujabulele.
Ukutya
- Ubungakanani besahlulo: Iqhekeza eli-1.
- Iikhalori: 35.
- Amafutha: I-2.8 g.
- Iicarbohydrate: I-0,4 g.
- Iprotein: I-2,2 g.
IPalabras iqhosha: isonka selifu esisezantsi sekhabhu.