18 I-Keto Eggless Breakfast Recipes

Ucabanga ukuthi isidlo sasekuseni se-keto ngaphandle kwamaqanda singenzeka?

Amaqanda ayisisekelo sokudla kwe-ketogenic. Ngamafutha angu-5 amagremu, amagremu angu-6 wamaprotheni, futhi ngaphansi kwegremu elingu-1 lama-carbohydrate eqanda ngalinye, lezi zimangaliso ezinomsoco zifanelwe indawo ekudleni kwakho kwe-ketogenic ( ¹ ).

Kodwa uma ukhathele ukudla amaqanda nsuku zonke, noma uma unokungezwani komzimba noma ukungezwani komzimba, le recipe roundup izokufaka ngamaresiphi angu-18 asheshayo futhi alula angenaqanda ozowathanda.

Eziningi zalezi zindlela zokupheka zinenhliziyo, zimnandi, futhi kulula ukuzenza njengamaqanda namaqanda aphehliwe, ngakho-ke noma ubani angawafaka ohlelweni olumatasa.

5 Easy and Hearty Keto Shake Recipes

Ama-Shakes ahle kakhulu ekuhlanganiseni ukudla okunomsoco esiphuzweni esiphathwayo ongahamba naso lapho usuka ekhaya ekuseni.

Ziyakwazi futhi ukwenza izinto ezihlukahlukene, ngakho-ke ungakwazi ukuxuba ukunambitheka okusha usuku ngalunye lweviki ngaphandle kokuphinda amaresiphi noma ukudinwa.

Ngalawa ma-keto shakes amabili okuqala, ungaphinda ungenise ama-micronutrients anoshukela omncane ezithelweni nemifino ngaphandle kokushintsha ukunambitheka noma ukuthungwa.

# 1: I-Keto Green Micronutrient Citrus Smoothie

Uma unenkinga yokudla imifino eyanele usuku lonke, zama lokhu i-keto green citrus smoothie.

Igcwele isipinashi kanye nesipunu sempushana ye-Micro Greens, enikeza imisoco evela ezithelweni nemifino ehlukene engama-26 ngesikophu ngasinye.

Njengoba kugcwele ukunambitheka okusawolintshi okufana newolintshi, ulamula, kanye nomcako, lokhu kuzamazama okunika amandla akumnandi nje kuphela, kuyagcwalisa, futhi ngeke kunyuse ushukela wegazi lakho njengoba kwenza ijusi wawolintshi.

Amafutha anempilo kuwoyela we-MCT azosiza futhi umzimba wakho ukumunca kangcono amavithamini namaminerali ancibilika kumafutha kulezo zithelo nemifino.

# 2: I-Macha Green Micronutrient Smoothie

Este i-matcha green micronutrient smoothie I-Brilliant-toned iqukethe impushana eluhlaza efanayo "ye-Micro Greens" nempushana kawoyela ye-MCT njengeresiphi engenhla, kodwa ukunambitheka kanye nephrofayili yokudla okunomsoco kuhlukile ngenxa yezinguquko ezithile ohlwini lwesithako.

Esikhundleni sokusebenzisa isipinashi, lokhu kuzamazama kudinga Kale, ecebile ngama-antioxidants afana ne-vitamin C ne-beta-carotene. Iphinde inqande ukuvuvukala futhi isiza ngezindlela zakho zemvelo zokuqeda ubuthi ( ² ).

Amajikijolo aluhlaza athatha indawo yama-flavour e-citrus kuresiphi yokuqala ye-smoothie, ngakho-ke unenketho engaphezu kweyodwa uma kuziwa esithelweni esiphansi se-glycemic.

Shintshanisa phakathi kwalokhu kunyakazisa okubili ukuze ugcine ukudla kwakho kwasekuseni kuthakazelisa futhi ube nohlelo lokudla okugcwele micronutrients.

# 3: I-Carb Ephansi I-Acai I-Almond Butter Smoothie

Izitsha eziningi ze-acai azinalutho "eziphephile" ekudleni kwe-ketogenic.

I-Acai ivamise ukuthakwa ushukela noma uju kuma-smoothies okuhweba, kodwa futhi igcwele izithelo ezingezona ze-keto nama-sweeteners afana nesiraphu ye-maple.

Lokhu kubenza babe ibhomu likashukela ngaphezu kokudla kwasekuseni okunempilo.

Ngenhlanhla, kukhona indlela yokujabulela ukunambitheka okufanayo kwesitsha se-acai ngaphandle kokulimaza imizamo yakho ye-keto: lokhu ibhotela le-almond kanye ne-acai smoothie keto.

Kuyo, uzothola i-açaí engaswidi, i-collagen protein powder, ukwatapheya, impushana kawoyela ye-MCT, nebhotela le-alimondi.

Ngokungafani nokunyakaziswa kwe-acai evamile, lena inamagremu angu-6 kuphela e-net carbs esikhundleni samagremu angu-60. Ngeke uwathole namagremu angu-43 kashukela ( ³ ).

Le nhlanganisela yezithako idala ukunyakaziswa kokugcwalisa okungeke kubangele ukwenyuka okukhulu kwamazinga eglucose egazini lakho noma kukushiye unxanela ngemva kwehora.

Uma udinga ukuphuma ekuseni, ungathatha le smoothie enkomishini ukuze uyise noma yikuphi.

Kodwa futhi ungawuthela endishini ukuze wenze isitsha se-acai sendabuko bese usigcwalisa ngezithako ze-keto ezengeziwe ezifana:

• Ukhukhunathi ogayiwe ongenaswidi (wosiwe ukuze uthole ukucwebezela).
• Amantongomane e-keto.
• Imbewu yeChia.
• Izinhliziyo ze-Hemp.

# 4: I-Cinnamon Dolce Latte Breakfast Shake

Isinamoni ithatha indawo emaphakathi kulokhu Ibhulakufesi le-Dolce latte linyakazisa nesinamoni.

Ngaphezu kokunambitheka kwayo okufudumele, isinamoni ilayishwe ama-antioxidants afana ne-polyphenols, i-phenolic acid, ne-flavonoids, konke okusiza umzimba wakho wehlise umonakalo wamahhala futhi uvikele ubuchopho bakho.

Isinamoni ingathuthukisa nokuzwela kwe-insulin futhi usize ukwehlisa amazinga kashukela egazini, i-cholesterol ephelele, i-cholesterol "embi" ye-LDL, kanye ne-triglycerides ( ⁴ ).

Lokhu kuzamazama futhi kune-collagen protein powder kanye nembewu ye-chia, okuzokugcina ugcwele futhi uqinile amahora.

Bheka ama-macros kulokhu kushukumisa ukuze uzibonele:

• Amakhalori ayi-235
• 22 g amafutha.
• I-1 g yama-carbohydrate alula.
• 13 g amaprotheni.

# 6: I-Creamy Vanilla Chai Protein Shake

Izinongo etiyeni le-chaiNjengesinamoni, aqukethe i-polyphenols enamandla, ama-antioxidants avikela amangqamuzana emonakalweni futhi asize ukulwa nokuguga.

Impande yeginger iphinde isekele ukugaya okunempilo futhi ikhuphule amasosha omzimba ( ⁵ ). Akukubi ukudla kwasekuseni.

Uma ubheke ukushintsha ikhofi lakho le-keto, noma unxanela i-chai latte engenawo wonke ushukela nama-carbs, kufanele uzame le Vanilla Chai Protein Shake.

Ngama-calories angu-190, igremu elilodwa lama-carbohydrate, amagremu angu-1 amafutha, namagremu angu-15 weprotheni ngenkomishi ngayinye, kugcwalisa kakhulu kunanoma iyiphi i-chai latte ongayithola esitolo sekhofi.

7 amabhulakifesi e-keto azothatha indawo yesidlo sasekuseni se-high-carb

Ukufuna "ibhulakufesi le-keto elingenawo amaqanda" kungaholela ekufiseni ukudla kwasekuseni okucebile okune-carbohydrate njengeyogathi, i-oatmeal, nokusanhlamvu okumnandi nobisi.

Kodwa lezi zokupheka ezine-carb ephansi zikwenza kube lula ukunamathela esimisweni sakho ngaphandle kokonakalisa amathuba akho okufinyelela, noma ukuqhubeka. ketosis.

# 1: "izinhlamvu" ze-sinamoni ze-keto

Iningi lezingane likhuliswa ngokusanhlamvu nobisi ngesikhathi sasekuseni.

Futhi lapho ukhula futhi uqala ukudla kwe-keto, cishe ucabanga ukuthi kufanele uyeke lawo ma-flavour unomphela.

Kuze kube manje

Lona I-keto copycat cinnamon crunchy “cereal” Inakho konke: isinamoni, i-sweet and crunchy.

Kubukeka sengathi okusanhlamvu ongeke ukwazi ukukudla, kodwa ngobuhlakani isebenzisa ama-rinds engulube kanye ne-stevia ewuketshezi ukuze idale ukushwaqa okufanayo nobumnandi, kodwa ngaphandle kwama-carbs noshukela.

Khumbula ukuthi ubisi okufanele ulusebenzise ukuthatha ne-keto "cereal" yakho kufanele kube ubisi lukakhukhunathi, i-almond noma ubisi lwe-hemp olungenaswidi esikhundleni sobisi oluvamile. ukugwema ama-carbohydrate ukuthi iqukethe nakamuva.

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

I-Oatmeal ingenye yalezo zidlo zasekuseni abantu abaningi abazondayo ukuziyeka ngoba abazi ukuthi bangayithola kanjani enye indawo ye-keto-friendly.

Ngenhlanhla, kunezinhlobo ezimbalwa ze-low-carb ezizokusiza ukwanelisa ukulangazelela kwakho i-oatmeal ngesidlo sasekuseni ngenkathi uhlala ku-ketosis:

1. I-Ketogenic, I-Low Carb "Oatmeal" emizuzwini emi-5.
2. Ikhukhi leKeto Cinnamon Elinambitheka “Oatmeal”.

# 3: Ibhulakufesi le-Ketogenic elinempilo le-Polenta

Ngenxa yalokhu Iresiphi ye-Ketogenic Breakfast Grits Recipe, ungashintsha i-polenta yakho ephezulu ye-carb ngaphandle kokudela ukunambitheka noma ukuthungwa kwayo.

Hlobisa i-keto grits yakho nge-shrimp noma ezinye zalezi zithako:

• Ushizi onamafutha aphezulu.
• Ubhekeni, i-ham noma isoseji eliphekiwe kwasekuseni.
• Imifino, njengamakhowe, i-chives, noma i-asparagus.

# 4: I-Keto Chocolate Chia Pudding

Uma umusha ekudleni kwe-ketogenic futhi usalangazelela izinketho zasekuseni ezinoshukela, kungcono ukudla amaprotheni amaningi ngangokunokwenzeka ukuze usize ukulawula izifiso zakho, ikakhulukazi ekuseni.

Lona Iresiphi ye-Keto chia chocolate pudding, equkethe kokubili imbewu ye-chia nephrotheni ye-collagen, futhi i-cocoa iqukethe amagremu angu-18 amaprotheni, angaphezu kokwanele ukukuthola ekuseni.

Este Izithako ezintathu ze-mocha chia pudding Enye inketho emnandi uma ukhetha ukuthinta ikhofi kuphudingi yakho yasekuseni.

# 5: I-Keto Yabhema I-Salmon Ne-Avocado Toast 

Akumele uphuthelwe amathrendi amnandi emfashini kwasekuseni ngoba nje uku-ketosis.

Le Avocado Toast iqukethe amafutha anempilo e-monounsaturated avela kukotapheya kanye nama-omega-3 fatty acids avela ku-salmon ebanjiwe futhi ebhenywa.

Futhi ngoba idinga isinkwa se-keto esiphansi se-carb njengesisekelo samathosti, ungaba nalokhu okuqabulayo i-salmon ebhemayo kanye ne-avocado toast ngaso sonke isikhathi.

Ihlanganisa nokwatapheya, ukhukhamba, i-salmon ebhemayo, u-anyanisi obomvu, nezinongo ezifana nezinhlamvu ze-pepper bell ebomvu, usawoti, upelepele, ne-dill entsha, le recipe ehlaba umxhwele ithatha imizuzu engaphansi kweyi-10 ukulungisa nokuqeda indlala ngenqwaba yamafutha anempilo.

Imibono emi-3 yokudla kwasekuseni Esebenza Kahle Ekuhleleni Ukulungiselela Ukudla Kwamaviki Onke

Ingabe unezikhathi zasekuseni ezimatasa phakathi nesonto futhi ukuthole kungenakwenzeka ukujabulela ukudla kwasekuseni okunempilo ngenxa yokuntuleka kwesikhathi?

Zama ukwenza ukudla kwasekuseni kusenesikhathi ukuze ube nezingxenye ozozidla phakathi nezinsuku zesonto lakho elimatasatasa lomsebenzi.

Lezi zindlela zokupheka zasekuseni ezine-carb ephansi zisebenza kahle ekuhleleni ukudla kwakho kwamasonto onke.

# 1: I-Keto Coconut Chia Bars

Nakuba kulula kakhulu ukuthwala, ama-cookie bar amaningi awushukela kanye nama-carbohydrate afihliwe njengesidlo sasekuseni esinempilo.

Esikhundleni semishayo ethengiwe esitolo, bhaka inqwaba yalawa I-Ketogenic Coconut Chia Bars Futhi uzoba nenketho yebhulakufesi ye-takeway ezothandwa umndeni wonke.

Lawa mabha asekuseni e-ketogenic afaka amafutha anempilo asuka kumbewu ye-chia, uwoyela kakhukhunathi, ukhukhunathi oshukiwe, nama-cashews, konke okusiza ukuqinisa usuku lwakho.

Ungakwazi futhi ukwenza ngendlela oyifisayo le recipe yesidlo sasekuseni se-keto futhi wengeze noma yini wena nomndeni wakho eniyithandayo, njengamantongomane e-macadamia noma ama-chips kashokoledi ane-stevia.

Qaphela ngamabha athengwa esitolo. Ngisho nalawo "ama-carb aphansi" angaba yingozi ezinhlosweni zakho zezempilo ngokuthwala izithako eziyingozi ezifihliwe.

Awunaso isikhathi sokubhaka? Uma kunjalo, zama le bha ye-Almond Butter Brownie e-keto-friendly, enoshukela nge-stevia futhi ngeke inyuse ushukela wegazi lakho.

# 2: Isoseji Le-Low-Carb Engenamaqanda kanye ne-Bell Pepper Breakfast Roast

Njengoba izifiso zakho zikashukela ziqala ukuncipha ekudleni kwe-ketogenic, ungase uzizwe sengathi ufisa ukudla okumnandi kakhulu ekuseni.

Yilapho kungena khona lokhu. inhlanganisela yesoseji kanye nopelepele ngaphandle kweqanda .

Qala usuku ngokudla okukhulu futhi ukupheke kusenesikhathi (isitayela se-casserole) ukuze uyijabulele isonto lonke.

Le recipe ngeke nje ikugcinele isikhathi ekuseni, kodwa ungayilungisa ukuze ufake imifino eminingi yesizini, ukunambitheka okuhlukile kwesoseji, nanoma yimuphi ushizi onawo.

Hlala ubuza ibhusha lakho ukuthi lenziwa ngani isoseji, noma hlola ilebula yesithako kanye nolwazi lokudla okunempilo ukuze uqiniseke ukuthi alikwenzi lokho. iqukethe ama-carbs afihliwe kanye nezigcwalisi ezingabazekayo lokho kungakukhipha ku-ketosis.

# 3: I-Skillet Low Carb "Apple" I-Blackberry Crumble

Este i-blackberry kanye "ne-apula" idilika ku-skillet Kuyiresiphi edukisayo njengoba kubukeka sengathi udla ukudla kwasekuseni okukhohlisayo.

Kodwa nansi imfihlo: i-zucchini eqoshiwe.

Ngenxa yokunambitheka kwayo okungathathi hlangothi, i-zucchini inikeza ama-micronutrients kanye ne-fiber efihleke ngokuphelele ngaphakathi kwalokhu kunambitheka okumnandi.

Ngamajikijolo amnyama afriziwe, isinamoni kanye ne-nutmeg ukusiza ukufihla imifino efihliwe, uzokhohlisa bonke abadlayo etafuleni lakho lebhulakufesi.

Izinketho zasekuseni ezi-3 zabantu abangakuthandi ukudla kwasekuseni

Abaningi be-keto dieters bathola ukuthi abalambile ekuseni lapho ekugcineni bekwi-ketosis.

Ngaphandle kwalokho zijwayeze ukuzila ukudla ngezikhathi ezithile bavame ukukhetha ukungasidli isidlo sasekuseni futhi baqale ukudla ntambama.

Kodwa uma ulambile ekuseni at uhambo lwakho lwe-ketosis, noma udinga ukuvusa ubuchopho bakho ukuze uthole isethulo esihle, uhlale uthembele emafutheni anempilo.

Amafutha azoqeda indlala yakho futhi akhuthaze ukusebenza kwengqondo yakho. Futhi, kulula ukupakisha ukudla kwasekuseni ngalezi zindlela zokupheka ezisheshayo.

# 1: iresiphi yekhofi ene-keto

Ukuze uthole inketho yasekuseni elula ekunikeza uphethiloli omningi njengokudla okugcwele, zama lokhu iresiphi yekhofi enezivikelo eziqinile i-keto egcwele uwoyela we-MCT.

Uwoyela we-MCT ungumthombo wamandla osebenza ngokushesha osetshenziswa umzimba wakho nengqondo cishe ngokushesha ukusekela ( ⁶ ) ( ⁷ ):

• Amazinga wamandla azinzile.
• Ukucaca kwengqondo nokuqonda.
• Ukusebenza okwanele kwe-metabolic kanye namaselula.

Nakuba lokhu kubukeka njengenkomishi evamile yekhofi, kuphambene.

# 2: amaphampu amafutha

Amabhomu amafutha ziyindlela elula kakhulu yokuthola ukuqhuma kwamandla nokucaca kwengqondo ekuseni noma phakathi kokudla.

Ibhomu elinamafutha noma ihora lesibili ekuseni lizokulungiselela amahora ngenxa yezithako ezinamafutha aphezulu njengamafutha kakhukhunathi, ushizi okhilimu, ibhotela elifunzwe utshani, nebhotela le-alimondi.

Ukwenziwa ngokwezifiso ngokugcwele futhi kulula ukuwenza, hlola lolu hlu lwamabhomu amafutha angcono kakhulu wempilo ephansi ye-carb.

# 3: Amabha Keto Aphelele

Ingabe i-Adonis Coconut Flavour Crunchy Pecan Bars Keto?

Uma ufuna inketho yebhulakufesi lapho usendleleni, lawa mabha amnandi e-keto akunikeza amagremu angu-19 wamafutha kanye namagremu angu-10 weprotheyini ibha ngayinye.

Lawo ma-macros e-ketogenic avela ezithakweni zangempela, okuhlanganisa ibhotela le-alimondi eliphilayo, i-collagen edla utshani, ama-alimondi e-organic, ukhokho, namafutha kakhukhunathi esikhundleni sezigcwalisi zamakhemikhali ezishibhile nezithasiselo.

Khumula esisodwa ngesikhathi sasekuseni noma yisiphi esinye isikhathi lapho udinga ukugcwalisa.

Isidlo sasekuseni se-Keto ngaphandle kwamaqanda

Akudingekile ukuthi udle amaqanda nsuku zonke uma udla ukudla okune-ketogenic. Zizwe ukhululekile ukuthatha ikhefu ekudleni amaqanda ngesidlo sasekuseni ngaphandle kokulayisha ama-carbohydrate noma ukuphuma kwe-ketosis. Ngalawa maresiphi e-keto amasha, uzongeza okuhlukahlukene nokudla kuhlelo lwakho lokudla kwe-keto, futhi kuzoba lula.