umama! Amahemuhemu owazwile ayiqiniso. Manje ungafisa i-pasta futhi uyidle futhi. Kunezinye izindlela eziningi ze-pasta ezine-carb ephansi ongazihlanganisa ekudleni kwakho kwe-ketogenic.
Ukukhula kwakamuva kokuthandwa kokudla okuphansi kwe-carbohydrate kanye ketogenic kuholele ezindleleni eziningi ezintsha zokwenza i-pasta yakho ilungiswe ngaphandle kokulahlekelwa umbono wemigomo yakho yezempilo.
I-Pasta iwukudla okuyisisekelo kwezitsha zamazwe ngamazwe emhlabeni jikelele. Futhi, njengesinkwa nelayisi, i-pasta ithatha ingxenye yayo efanelekile yendawo esitolo. Izinhlobonhlobo ze-pasta ezitholakala kubathengi namuhla zihlanganisa zonke izimo nosayizi abahlukene ukuze uqedele noma yikuphi ukudla, okwenza kube nzima ukumelana.
Kungakhathaliseki ukuthi ufuna i-fettuccine, amabhola enyama kanye ne-marinara, noma i-rotini enesisekelo sososo katamatisi okhilimu, lawa ma-noodle aphansi e-carb angathatha indawo ephelele ye-pasta yendabuko. Mane ushintshe okukodwa kokulandelayo ukwenze iresiphi yakho eyintandokazi ye-pasta, kanye ne-bon appetit!
Okuqukethwe
Kungani i-pasta ingeyona i-carb ephansi?
I-Pasta iwukudla okunethezeka kwaso sonke isikhathi, okokuqala ebuyela emuva ku-1.154 eSicily. Ekuqaleni yayenziwa ngenhlama engenamvubelo kafulawa kakolweni we-durum, exutshwe namanzi noma amaqanda bese yenziwa ama-noodle ahlukene (noma amashidi, alabo abathanda i-lasagna).
Nakuba kunezinhlobo eziningi ezahlukene ze-pasta namuhla, i-pasta yendabuko ephekiwe, engacebile imayelana 30 amagremu ama-carbohydrate kuwo wonke amagremu ayi-100. Lokho kusho ukudla kwakho kwansuku zonke kwe-carbohydrate ekudleni kwe-ketogenic, uma unenhlanhla.
Ngemva kwalokho kuza amagremu angu-0,9 wamafutha amancane, cishe amagremu angu-6 wamaprotheni, nama-micronutrients amancane. Ngisho ne-pasta kakolweni, ikhangiswa njengokudla kwezempilo, iqukethe amagremu angama-37 wesamba samacarbohydrates ( 1 ). Uyacabanga, "Ngeke ngiphinde ngijabulele ispaghetti nama-meatballs." Umgunyathi. Ungajabulela izitsha zakho ze-pasta eziyintandokazi kuhlanganise nama-noodle i-lasagna, ekudleni okune-carb ephansi ngokunye okunobungani be-keto. Nazi ezinye ezimnandi ezithatha indawo ye-low carb.
#1: Ama-zoodle
Esithombeni: Inkukhu ye-Lemon balsamic enama-zoodle.
Ama-zoodle ama-zucchini nje enziwe ama-noodle asonge. Awukhawulelwe ku-zucchini kuphela - khetha i-low carb veggie oyintandokazi yakho, uyifake ku-spiralizer bese usonta ngokwewashi kuze kube yilapho ama-noodle ephuma ngakolunye uhlangothi.
kungani uzoyithanda
Uma usuwaphekile ama-zoodle (bheka ngezansi), alahlekelwa ukuthungwa kwawo okunezintambo, amunca isoso ye-pasta kanye nokunambitheka kwayo. Ama-zoodle angase athandeke kunezinye izindlela ze-pasta ngoba anambitheka njenganoma iyiphi isoso oyibhanqa nayo.
Ama-macronutrients kuma-zoodle angaba ngu-5 amagremu ama-carbohydrate, 0 amafutha kanye namagremu angaba ngu-3 wamaprotheni inkomishi ngayinye. Izinzuzo zezempilo zama-zoods ziwenza aphelele kunoma ubani otholakala enesifo sikashukela, ozama ukwehlisa ushukela osegazini, noma ukulandela ukudla okune-ketogenic. Ama-zoodle agcwele inqwaba yamavithamini namaminerali: amavithamini A, C, B, ne-potassium, ukubala ambalwa.
zizame wena
Ukwenza ama-zoodle, okudingayo nje i-zucchini noma amabili kanye ne-spiralizer. Uma ungenayo i-spiralizer, ungathenga eyodwa ngemali engaphansi kuka-$30 ku-Amazon.
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Gcoba i-zucchini yakho, bese uvumela ukuphumula ithawula lephepha. Fafaza ngosawoti. I-Zucchini igcwele amanzi, ngakho ithawula lephepha liqinisekisa ukuthi awushiywa ne-soggy pasta.
Pheka ngomnqumo omncane kuhhavini ukuze ufeze ukuthungwa okufunayo: Imizuzwana engamashumi amathathu epanini inikeza i-al dente pasta, kuyilapho imizuzu emibili ithambile kancane. Noma, bhaka ama-zoodle akho ku-pasta casserole nale recipe.
#2: I-Almond Flour Paste
ukunamathisela kwe ufulawa wama-alimondi Ilungiselelwe ngendlela efanayo ne-pasta evamile, ifaka ufulawa we-almond esikhundleni sikafulawa wekolweni noma ufulawa omhlophe. Ngenani elikhulayo lezinto ezingenayo i-gluten kanye ne-low-carb, ungathola futhi izinketho ezimbalwa ezithengwe esitolo.
kungani uzoyithanda
Ufulawa we-almond uyindlela enhle ye-pasta ephansi ye-carb. Iqukethe amagremu ayi-1,6 wamacarbohydrate kanye namagremu ayi-1,6 wefiber yokudla, okuholela ku-zero net carbs ( 2 ). Ufulawa omhlophe, ocijiwe futhi ocetshisiwe uqukethe ngaphezu kwamagremu angama-76 amakhabhohayidrethi esewonke namagremu ama-2 kuphela efayibha ( 3 ). Ama-alimondi nawo angumthombo omuhle kakhulu wamafutha anempilo, i-vitamin E, i-manganese, ne-magnesium.
zizame wena
Nakuba kunama-alimondi amaningi kafulawa we-alimondi akhangiswe njenge-carb ephansi, qiniseka ukuthi uhlola ilebula kathathu. Imikhiqizo eminingi iqukethe ama-carbohydrate amaningi kunalokho ongacabanga. I-Al Dente Carba-Akukho lutho oluqukethe ngaphezu kwamagremu angu-24 wengqikithi yama-carbohydrate, noma amagremu angu-17 wamacarbohydrates. I-Fiber Gourmet, ebuye ikhangiswe njenge-carb ephansi, iqukethe amagremu angaphezu kuka-40 wesamba sama-carbohydrate ngokuphakelwa kanye namagremu ama-3 kashukela.
Kunalokho, zama inguqulo yasekhaya. Qinisekisa ukuthi awukhethi iresiphi ehlanganisa ufulawa we-tapioca noma isitashi se-tapioca, njengoba siphezulu kakhulu kuma-carbohydrates. Shintsha ipasta yakho ene-carb ephansi ukuze uthole izitsha zakho zenoodle eziyintandokazi, bese ufafaza ushizi weParmesan ngesidlo sase-Italy esinokhilimu nesimnandi.
#3: I-spaghetti Squash
Esithombeni: I-Spaghetti Squash Ebhakiwe.
I-Spaghetti Squash iyindlela ehlukile ye-pasta yansuku zonke. Uma ususike isikwashi se-spaghetti phakathi bese usibhaka, ungasebenzisa imfoloko ukunwaya okungaphakathi ube ama-noodle azacile kakhulu.
kungani uzoyithanda
I-spaghetti squash iqukethe amagremu angu-5 kuphela e-net carbs, i-zero fat, negremu elilodwa lamaprotheni inkomishi ngayinye ( 4 ) okwenza kube indawo ephelele ye-pasta yalabo abadla ukudla okune-carb ephansi noma okune-ketogenic.
Kodwa-ke, lawo angama-macronutrients kuphela. Uma kukhulunywa ngamaminerali, ungathembela ku-spaghetti squash ukukunikeza inani eliphelele le-calcium, i-potassium, i-magnesium, i-phosphorus, ne-sodium.
zizame wena
Ungathola isikwashi se-spaghetti cishe kunoma yisiphi isitolo segrosa sendawo. Ukuze ukwenze, Shisisa ihhavini lakho libe ngu-205º C/400º F. Bhaka imizuzu engu-40, bese uvumela ukuba kuphole kancane. Uma usukwazi ukuphatha isikwashi ngaphandle kokuzishisa, qinisa isikwashi ngesandla esisodwa futhi, usebenzisa imfoloko, ugxobe u-squash ngesinye.
Phezulu isikwashi sakho se-spaghetti nge keto friendly Alfredo sauce eyenziwe ngokhilimu osindayo (ofakwe i-mozzarella egayiwe ukuze uthole uthando oluthe xaxa). Ithiphu Lochwepheshe: Uma unokusala, kushise kabusha esitokisini esishisayo namafutha omnqumo amancane ngakusasa ekuseni. Banambitha njengama-hash browns.
#4: I-Egg Pasta
I-egg pasta ivamise ukuhlanganisa iqanda noshizi ukhilimu, inikeze indawo ye-pasta ene-carb ephansi. Ezinye izinguqulo ezithengwa esitolo zingase zihlanganise iqanda nofulawa (omhlophe, ama-alimondi, noma okunye). Uma uthola i-egg pasta ezitolo noma ku-inthanethi, uzoyipheka njenge-pasta "evamile". Vele uthele isandla esikhulu ebhodweni lamanzi abilayo, bese upheka kuze kube yilapho sifinyelela ukuthungwa okufunayo.
kungani uzoyithanda
I-pasta yamaqanda e-carb ephansi ngokuvamile ayilutho, inokuvumelana okufanayo nofulawa ovamile. Uzoyithanda ngokuqukethwe kwayo okukhulu, ukuhlanganisa amaprotheni amaqanda namafutha okhilimu ushizi. Amaqanda angokunye kokudla okuthengekayo futhi okuminyene kwezakhi zomzimba ongazithenga ngama-zero carbs, amagremu angu-6 wamafutha, namagremu angu-7 wamaprotheni. amaprotheni. Ushizi we-Cream ungumkhiqizo i-keto yobisi iyahambisana, inqobo nje uma uthenga emthonjeni wekhwalithi ephezulu.
zizame wena
uma uke wakwenza isinkwa samafu Njengesinye isinkwa esine-carb ephansi, ukwenza i-eggnog pasta kulandela inqubo efanayo. Kwezinye izindlela zokupheka, uzobona i-wheat gluten yengezwe ku-iresiphi. Uma kutholakala ukuthi unesifo se-celiac noma ufuna inketho engenayo i-gluten, faka i-guar gum noma i-xanthan gum esikhundleni se-wheat gluten.
#5: Isimangaliso Noodle
Esithombeni: Inkukhu Egcwele I-Noodle Eyisimangaliso.
Ama-noodle e-Konjac, aziwa nangokuthi ama-noodle e-shirataki, awanawo ama-carbohydrate nekhalori. Zicacile ngokubukeka futhi zimunca ngokushesha noma yikuphi ukunambitheka okuphekwe ngakho.
kungani uzoyithanda
Ufunde isigaba esedlule ngendlela efanele: Ama-noodle e-Konjac aqukethe ama-calorie ayiziro. Akhiwe ngokuyinhloko nge-glucomannan, i-fiber evela empandeni ye-konjac ( 5 ).
Ifayibha ixutshwa namanzi kanye nenani elincane lejusi kalamula ukunikeza ama-noodle e-konjac ukuma kwawo. Uma ukuxuba nokubunjwa sekuqediwe, ayabiliswa ukuze enze ama-noodle akhiwe ngamanzi angama-97% kanye no-2% we-glucomannan fiber. Ama-noodle e-konjac nawo awanayo i-gluten, ayinasoya, kanye ne-vegan.
zizame wena
Ngakho ungawatholaphi lawa ma-noodle e-shirataki? Njengoba zithandwa kakhulu, cishe uzozibona ezitolo zegrosa eziseduze. Ziyatholakala futhi nabathengisi be-inthanethi.
Ama-noodle e-Konjac ayi-pasta enhle kakhulu ephansi ye-carb ye-pad thai noma i-ramen. Ungakwazi futhi ukuwafaka phezulu ngesoso kashizi ye-keto-friendly ukuze wenze i-macaroni noshizi.
#6: I-Coleslaw
Esithombeni: I-Keto Crack Slaw.
Njengama-noodle, iklabishi (noma isaladi) ama-noodle ayilutho ngaphandle kwemifino esikiwe ibe ama-noodle. Iklabishi isetshenziswe ekuphekeni kwe-Italian-cabanga iklabishi rolls-kudala ngaphambi kokuba i-pasta ephansi ye-carb idume.
kungani uzoyithanda
Ngaphansi kwamagremu angu-4 wama-carbohydrate, amagremu angu-zero wamafutha, negremu elilodwa lamaprotheni inkomishi ngayinye ( 6 ) ungakwazi ukwengeza iklabishi le-spaghetti (noma i-coleslaw) kunoma yisiphi isidlo osithandayo.
Ngaphezu kokuba nama-kilojoule aphansi, i-spaghetti slaw iwumthombo onamandla wokudla okunempilo enezinzuzo ezibalulekile zezempilo. Lezi zinzuzo zihlanganisa izakhiwo ezinamandla zokulwa nokuvuvukala, ama-antioxidants amaningi, namavithamini namaminerali ahlanganisa u-vitamin K, uvithamini C, i-folate, i-calcium, i-magnesium, ne-potassium.
zizame wena
Ukuze uzilungiselele, sika iklabishi ukuze ufane nama-noodle owafunayo. Nge-pasta yezinwele zengelosi, uthathe izingcezu ezincane. Ukuze uthole ukuthosa noma i-lo mein, sika ku-noodle ekhudlwana. Noma, yenza isoso sikatamatisi esinenyama ukuze uthole imiqulu yeklabishi engakhiwe.
#7: I-Black Bean Pasta
Inhlama kabhontshisi omnyama imane inamathiselwe enziwe ngobhontshisi omnyama. Njengokunamathisela kofulawa we-alimondi, ngokuvamile uzokuthola lokhu esitolo segrosa.
kungani uzoyithanda
Lesi kungase kube esinye sezikhathi ezimbalwa ongazijabulela i-keto legumes, ngakho-ke kujabulele kusekhona. Inhlama kabhontshisi omnyama ilayishwe amaprotheni, amagremu angama-25 eqinisweni. Nakuba inamafutha amancane (amagremu angu-2 nje kuphela), futhi ine-carbs ephansi, equkethe amagremu angu-5 kuphela wama-carbohydrate.
zizame wena
Ngokungafani nokunamathiswa kukafulawa we-alimondi, ungcono uma u-oda inhlama kabhontshisi omnyama ku-inthanethi. Uhlobo lokuhlola lwase-asia yilo ongase ulucabange, ngenxa nje yokuqukethwe kwalo okuphansi kwe-carbohydrate. Nakuba ukujabulela ama-noodle amnyama kungase kuthathe ukujwayela, ukunambitheka kuvame ukukhetha kune-shirataki noma ezinye izindlela ze-pasta. Ibhanqe nesinkwa sakho esine-carb ephansi esishuthwe kugalikhi nebhotela.
#8. i-cauliflower pasta
Yebo, singabiza i-kale ngokuthi yi-superfood, kodwa ingabe ikholifulawa ayinawo wonke amandla omlingo? Njengoba nje ukholifulawa ungagaywa ube “amazambane” noma ugoqwe oqweqweni lwe-pizza, nawe ungenza isidlo sakho se-pasta ngokubhaka ikholifulawa khona kanye.
kungani uzoyithanda
Ukholifulawa awukona nje kuphela ukudla okushintshashintsha kakhulu laphaya, ulayishwe ngezinzuzo zezempilo. Imifino ye-cruciferous efana ne-cauliflower ikhonjisiwe ukunciphisa ingozi yomdlavuza futhi yehlise izinga lokukhula kwesimila ( 7 ). Ukholifulawa ugcwele futhi ama-antioxidants namavithamini C no-K.
zizame wena
Ikholifulawa egazingiwe noma isitimu ukuze ifane, bese ufaka isosi ye-pesto enokhilimu ukuze uthole isidlo sakusihlwa saphakathi kweviki. Noma, khipha ingane yakho yangaphakathi bese uzama lokhu low carb cauliflower macaroni kanye noshizi onesikhathi sokupheka imizuzu engama-30 kuphela.
Jabulela ubusuku be-pasta ephansi ye-carb
Ingabe ubuzincisha izitsha zakho ze-pasta ozithandayo ngoba ubucindezela phezu kwama-carbs?
Usengajabulela ukudla kwakho okunethezekile kwe-Italian ngenkathi ugcina i-carb count yakho iphansi. Ngalezi zindlela eziyisikhombisa zepasta ezine-carb ephansi, akukho ukushoda kwezitsha ze-pasta ongayenza.
Ingabe unaso isidlo esiyintandokazi esinesinye salezi ezithatha indawo zepasta ezine-carb ephansi? Yabelana ngemibono yakho ngezansi!