Into ebonwa rhoqo kwi-a Ukutya ketogenic kukunqongophala kwemifuno. Iicarbohydrate ezininzi kakhulu zinokuphazamisana ne-ketosis, kodwa xa kufikwa kwisondlo esisiso, imifuno kufuneka ifakwe phakathi kwakho ukondla ketogenic. Banikezela ngeentlobo ezininzi zeevithamini kunye neeminerali eziza kunciphisa umngcipheko wokunqongophala kwesondlo. Into ephambili kukumodareyitha kunye nokunamathela kwiinketho eziphantsi ze-carb.
Izithako eziphambili zesi sidlo ziquka:
- Icauliflower
- Pollo
- Coconut aminos
ICauliflower ayiyonto igqwesileyo kuphela indawo ye-carb ephantsi yerayisiIkwatyebile kwizondlo. Iyingxenye yentsapho ye-cruciferous, ekwathandeka ukuba iphantsi kwi-carbohydrates. Eminye imifuno efana ne-broccoli, i-bok choy, amakhowa, kunye negalikhi ziindlela ezintle zokongeza kwi-ketogenic yokutya kwakho, kunye nemifuno emnandi efana nekherothi ilungile ukuyitya ngokumodareyitha ukuba nje ugcina izithako engqondweni. i-carbohydrates eseleyo into oyidlayo.
Izibonelelo zemifuno:
- Banciphisa umngcipheko wezifo.
- Bakhuthaza ukunciphisa umzimba.
- Ulusu oluphilileyo nolukhazimlayo.
# 1: Izondlo kunye neFayibha
Isizathu esona sizathu sokubandakanya imifuno ekudleni kwakho kubuninzi beevithamini, iiminerali kunye ne-antioxidants ababonelela ngayo. Ezi zondlo ziya kunceda umzimba wakho usebenze kumanqanaba afanelekileyo, ukukhulisa ukhuselo lomzimba, kunye nokunciphisa umngcipheko wezifo ezininzi ezingapheliyo. Elinye icandelo ekufuneka imifuno inike ifayibha. Ifayibha Kuya kunceda ukuphucula ukugaya kunye nokugcina impilo efanelekileyo yamathumbu.
# 2: ukunciphisa umzimba
Imifuno ilayishwe ngefiber eya kukunceda uhlale ugcwele kwaye utyebile. Oku kuya kuvumela ithuba elincinane lokulamba kakhulu kwaye uthintele ukutya okungeyomfuneko okukhokelela ekuzuzeni ubunzima. I-Fiber ikwanceda ekuphuculeni imetabolism kunye nokulinganisela iswekile yegazi.
# 3: phucula ulusu lwakho
Imifuno idla ngokuba phezulu kumxholo wamanzi onceda ukuthambisa, ukondla, nokugcina ulusu lukhangeleka lulutsha. Kwakhona ziqulethe i-phytochemicals kunye ne-carotenoids eyaziwayo ngemiphumo yokuchasana nokuguga enceda ukuphucula ukuqina kunye nokulwa nemibimbi.
Ukongeza kwinkukhu kunye namafutha aphilileyo asetyenziswe kule recipe, uya kuba nako ukutya inani elikhulu lemifuno phantse ngaphandle kokuqaphela. Ayisiyiyo loo nto kuphela, uya kukonwabela ukutya le mifuno kwaye uya kuphinda enye inkonzo.
Super Simple Chicken Cauliflower Fried Rice
Nceda isihlwele kwaye utye etafileni ngaphantsi kwemizuzu engama-20 ngolu hlobo olulula, olunencasa kunye nokuzalisa iChicken Cauliflower Fried Rice.
- Ixesha elipheleleyo: Imizuzu ye20
- Ukusebenza: 4 ii-tazas
- Udidi: Eyona dishi
- Ikhitshi: american
Izithako
- 1/2 itispuni Ioli yeSesame
- 1 icephe le aguacate o ioli yonkcocon
- 1 i-anyanisi encinci (inqunyulwe kakuhle)
- I-carrot encinci eyi-1 (inqunyulwe)
- 1/2 indebe ebomvu bell pepper (inqunyulwe kakuhle)
- 1/2 indebe ye-peas (inqunyulwe)
- I-tablespoon ye-garlic e-1 (iculwe kakuhle)
- 1 itispuni ye sal
- 1/2 itispuni pepper
- Iispuni ezi-2 umgubo wegalikhi
- 4 iikomityi cauliflower irayisi
- 4 amabele enkukhu (aphekwe kwaye anqunywe)
- 1/4 ikomityi ayinagluten-free soy sauce okanye coconut amino acids
- Amaqanda ama-2 amakhulu (aqhutyelwe)
Imiyalelo
- Kancinci ixesha lenkukhu yenkukhu kunye ne-1/2 teaspoon yetyuwa, 1/4 ithispoon yepepper, kunye ne-1/2 yepunipoon yeoli yeoli. Qala ukupheka inkukhu kwi-grill okanye kwi-skillet oyifunayo.
- Fudumeza i-wok okanye i-skillet enkulu phezu kobushushu obuphakathi.
- Yongeza ioyile yesesame kunye nayo yonke icoconut / iavokhado / ioyile yomnquma. Gcoba i-anyanisi kunye ne-karoti kunye nemizuzu emi-2-3.
- Yongeza imifuno eseleyo, ityuwa / ipepile / umgubo ikonofile kwaye upheke imizuzu 2-3 ngaphezulu de ithenda.
- Yongeza ikonofile entsha, irayisi yecauliflower, kunye necoconut aminos / soy sauce. Gxuma kakuhle.
- Yongeza inkukhu kunye namaqanda aqholiweyo. Xuba de udityaniswe.
- Vala ubushushu kwaye wongeze i-peas eluhlaza. Phinda ixesha lokungcamla. Phezulu ngembewu yeesame ukuba uyafuna.
Ukutya
- Ubungakanani besahlulo: 1 indebe
- Iikhalori: 260
- Amafutha: 14 g
- Iicarbohydrate: 5 g
- Iiprotheni: 27 g
IPalabras iqhosha: cauliflower irayisi eqhotsiweyo