21 Inonaka uye Hutano Keto Snacks

Zvemukati

• 1. Mini frittatas
• 2. Caprese saladi skewers
• 3. Kesari saladhi inoruma
• 4. Cajun chimiro shrimp uye bhero pepper kebabs
• 5. Veggie inonamira nenzungu ruomba
• 6. Salmon saladi celery magwa
• 7. Keto sushi anotenderera
• 8. Collard green sandwich inoputira
• 9. Avocado zai saradhi
• 10. Veggie inonamira neguacamole
• 11. Bone muto
• 12. Keto smoothies
• 13. Nzungu dzakasanganiswa
• 14. Miriwo yakaviriswa
• 15. Maorivhi
• 16. Mafuta mabhomba
• 17. Nyati konifurawa inoruma
• 18. Vanokanganisa marakisi nechizi
• 19. Kokoti yogati
• 20. Mushwa wakazara
• 21. Meatball inotsvedza
• Chinokosha

Zvakawanda zvakajairika zvekudya zvekudya zvine zvakawandisa carbs kuti zvinyore nyore mu keto chirongwa chekudya. Izvi zvinogona kunyanya kushushikana kana iwe uchiyedza kubvisa iyo pakati-yekudya nzara.

Kana iwe wakazviwana iwe uri mune ino dambudziko rehutano, usanetseka.

Kune akawanda akaderera-carb tudyo sarudzo idzo dzakangofanana nehutano sezvadzinonaka.

Ichi chinyorwa chinotsanangura makumi maviri neshanu keto-ane hushamwari svutugadzike yekuisa muchirongwa chako chinotevera chekudya.

1. Mini frittatas

Mini frittatas, kana mazai muffin, inonaka keto-inonaka snack iyo iri nyore kugadzirira uye yakazara inogadziriswa.

Zvese zvaunoda kuti utange ndezvi:

• mazai gumi nemaviri
• yakajairwa 12-mukombe muffin pani
• kusanganisa ndiro
• hovhoni

Kutanga, rova ​​mazai mundiro uye mwaka nemunyu uye mhiripiri.

Govera musanganiswa weii zvakaenzana pakati peimwe neimwe muffin mukombe uye wedzera zvaunofarira zvakaderera-carb zvigadzirwa senge:

• sipinashi
• howa
• madomasi
• chizi

Bika pa350 ° F (180 ° C) kwemaminetsi gumi nemashanu, kana kusvika kusvikira waiswa.

Ruzivo rwechokwadi rwehutano runosiyana zvichienderana nezvamunowedzera kuresipi yako. Imwe frittata (170 gramu) inogona kupa anosvika mazana matatu macalorie, 14 gramu eprotein, uye 21 gramu emafuta ().

Zvichengetedze mufiriji kuitira kuti ugone kubata vaviri paunenge uchibuda, kana kubika mashoma mashoma uye kudziomesa kwechinguva chidiki.

2. Caprese saladi skewers

Caprese saladhi ndeyemhando yepamusoro yeItaly. Kana iwe ukaunganidza izvo zvinoshandiswa pane skewer, zvinoshanduka kuita tambo huru inotakurika.

Kuigadzirira zviri nyore sekuchinjanisa zvidimbu zvemozzarella chizi, mashizha ebasil, uye matamati echerry kune skewers. Idye zviri pachena kana kusanganisa bharisamu vhiniga uye maorivhi ekunyudza.

Iyo 3.5-ounce inoshumira (100 gramu) yeCaprese saladi inogona kupa anenge 139 macalorie, 7 gramu eprotein, uye magiramu gumi nemaviri emafuta - kusasanganisa kudipira muto ().

3. Kesari saladhi inoruma

Kana iwe uri fan of Kesari saladhi, iwe uchada izvi mini Kesari saladhi inoruma. Iwe unogona kushandisa romaine lettuce kana iwe uchida kuichengeta yakasarudzika, asi iyo heartier mhando yegirini senge kare inobata kumusoro zvirinani kana usiri kuronga kuzvidya izvozvi.

Gadzira makapu ega ega kubata saradhi nekupisa epuniki-saizi zvikamu zve grated Parmesan chizi pane yeganda-yakavezwa pani yekubheka. Bika kusvikira chizi yanyunguduka uye yatanga kusviba.

Rega izvo zvakanyungudutswa chizi zvikamu zvitonhorere zvishoma usati waisa yega yega pazasi peiyo mini muffin pani, zvinyoronyoro kumanikidza chizi muchimiro chemufini makapu. Regai vatonhore zvakakwana, uye vanozoshanduka kuita zvidiki, zvinodyiwa, crispy makapu.

Kanda iyo magidhi pamwe neyako yaunofarira kupfeka uye mugove mune yega yega Parmesan mukombe. Panzvimbo ye croutons, kumusoro nembeu dzemanhanga dzakakangwa kana mapistachios ekuwedzera crunch. Kuti uwane mamwe mapuroteni, wedzera huku yakakangwa kana salmon inoputa.

4. Cajun chimiro shrimp uye bhero pepper kebabs

Shrimp ndiyo sosi huru yemafuta-ane hutano omega-3 mafuta. Ivo zvakare vakaderera mumekyuri kupfuura mamwe marudzi ezvokudya zvegungwa, zvichivaita chisarudzo chine hutano uye cheketo-chinoshamisira ().

Kutanga, shandisa Cajun maitiro akaomarara rub pa shrimp. Isa shrimp yakarungwa pane skewers, uchichinjana nezvidimbu zvidimbu zvetsva bhero mhiripiri.

Bika kana gadzira iyo kebabs kusvikira iyo shrimp yakanyatso kubikwa uye mhiripiri iri pakati peyakajeka uye nyoro. Shumira ipapo ipapo, kana chengeta mufiriji kusvikira wagadzirira kudya.

5. Veggie inonamira nenzungu ruomba

Kubatanidza miriwo nyowani kana zvishoma zvakabikwa neyaunoda nati ruomba ndeimwe yeyakareruka, zvinovaka muviri zvakapfuma zvekudya zvekudya zvaunogona kugadzira.

Nzungu dzakazara nemoyo mafuta ane hutano. Tsvagiridzo inoratidza kuti kugara uchidya nzungu dzinogona kutsigira manejimendi eropa manejimendi uye kuonda ().

Iyo 2-tablespoon (32-gramu) inoshumira yenzungu bhinzi, isina kuwedzerwa mafuta, kazhinji inorongedza zvakakomberedza magiramu gumi nematanhatu emafuta. Dhidza karoti mbishi uye celery muamondi bhotoro kana kuyedza isina kupisa kana yakanyoroveswa broccoli yakadonhedzwa nenzungu ruomba ().

Kana usiri kugadzira rako nati ruomba, ive shuwa yekutarisa iwo maratidziro erudzi rwaunotenga, sezvo mamwe mabikirwo aine shuga yakawedzerwa. Iwo mabutiro akanakisa uye ane hutano hwenzungu anongoda chinhu chimwe chete - nzungu.

6. Salmon saladi celery magwa

Salmon haisi chete yakanaka inopa omega-3 mafuta uye mapuroteni asiwo vhitamini D, zvinovaka muviri vanhu vazhinji havawani zvakakwana zve ().

3.5-ounce (100-gramu) inoshumirwa salmon yemumagaba inopa inopfuura hafu yemutengo wezuva nezuva (DV) vhitamini D, uye inogona kukurumidza kugadzirwa kuita saradhi inokodzera chikafu cheketo ().

Sunga salmoni yakabikwa uye mayonnaise kuti ugadzire nyore, keto-inoshamwaridza saladhi. Iwe unogona kugadzirisa iyo yekubheka nekuwedzera matsva miriwo, zvinonhuwira, garlic, kana ndimu.

Shumira saroni saladhi yakakonzerwa nemashizha matsva eryryry kuti uwedzere kuwedzera kwehutano uye kugutsa.

7. Keto sushi anotenderera

Keto sushi mipumburu yakanakisa yezvikafu zvakapfuma zvekudya zvinouya pamwechete mukati maminetsi gumi nemashanu. Zvese zvaunoda ipake remashini emahombekombe egungwa uye mamwe mavegi akagurwa zvakaenzana nehove dzekushandisa kuzadza.

Iwe unogona kushandisa mbishi, hove yegiredhi yesushi, asi hazvidiwe. Hove yekuputa kana kushaya hove zvachose - pamwe neakawanda mavegi seavhado, bhero mhiripiri, uye magaka - achashandawo saizvozvo.

Kuti usimbise zvemukati zvemafuta, unogona kuwedzera kirimu chizi kana kuishandisa neinonhuwira nzungu muto - ingoita shuwa kuti haina inowedzera kutapira.

Kuti uunganidze sushi, ingoisa nori uye udzikise micheto nemvura shoma. Isa kuzadza kwako pane iyo nori pepa uye woripeta zvakasimba. Sveta muzvidimbu zvakakuruma kana kuidya sekumonera.

8. Collard green sandwich inoputira

Collard magidhi akatakurwa nezvakakosha zvinovaka muviri, zvinosanganisira:

• folate
• calcium
• mavhitaminzi K, C, uye A

Zvakare, mashizha avo makuru, ane moyo unozvikweretesa zvakanaka kune yakaderera carb sangweji yekuputira ().

Mushure mekucheka madzinde, isa makoradhi muhari yemvura inomira kwemasekondi makumi maviri kusvika makumi matatu. Bvisa ivo kubva muhari uye woisa ipapo ipapo mundiro yemvura yechando kwemasekondi mashoma. Pat ivo vakaoma netowel yakachena uye tanga kugadzira sangweji yako yekumonera.

Zadza zvaunoputira nezvinhu zvakadai:

• matsva mahebhu
• avocado
• huku saladhi
• tuna saladi
• yakatemwa turkey
• miriwo yakagochwa
• kirimu chizi

9. Avocado zai saradhi

Avocados akatakurwa ne:

• mafuta-ane hutano moyo
• faibha
• mavhitaminzi
• zvicherwa
• anti-inflammatory compounds

Kumwe kutsvagurudza kunotoratidza kuti vanogona kukurudzira kukwegura kune hutano ().

Kushandisa avocado seinotsiva mayonesi mune echinyakare mazai saladhi inzira yakanaka yekusimudzira zvinovaka muviri zveiyo yakasarudzika dhishi uchiri kuchengeta yako tudyo keto-inoenderana.

Sungai mashoma akachekwa, mazai akaomeswa akaomeswa, mashedhi avocado, minced tsvuku hanyanisi, uye zvishoma munyu uye mhiripiri.

Shumira na:

• lettuce inoputira
• celery inonamira
• zvidimbu zvakakora zvecucumber uye radish

10. Veggie inonamira neguacamole

Guacamole inogadzira yakakura, inotakurika, uye ine hutano keto snack, sezvo maavocado akaremerwa nemafuta, faibha, uye huwandu hwakakura hwezvakakosha zvinovaka muviri. Muchokwadi, maavocados anopa magiramu gumi nemashanu emafuta uye 24% yeDV yefibre pa 3.5-mukombe (100-gramu) inoshumira ().

Kugadzira guacamole, ingoisa avocado yakaibva uye sangana nejimu reimu, yakachekwa tsvuku hanyanisi, uye munyu uye mhiripiri. Nyowani jalapeno inogadzira yakawedzera kuwedzera, zvakare.

Kana usiri kukwira kuti uzviitire wega, unogona kutenga pre-yakagadzirwa uye imwe yakarongedzwa guacamole. Kunyangwe guacamole yakanaka kudya wega, unogona zvakare kushandisa inotapira bhero mhiripiri, tsvuku radishes, celery, kana broccoli yekunyudza.

11. Bone muto

Kana iwe uchishuvira chimwe chinhu chakareruka nekudziya, pfupa muto inogadzira ingangove isingatarisirwe asi inonaka tudyo sarudzo ye keto dieters.

Kusiyana neyechinyakare muto, mapfupa emabhonzo anobikwa akareba uye anowanzo ane mamwe mapuroteni. Dzimwe dzekutengesa dzakagadzirirwa mapfupa broth anozvirumbidza anosvika gumi magiramu eprotein pamukombe (240 mL) ().

Bhonzo broths hazviwanzo kupa mafuta akawanda, asi iwe unogona kuwedzera izvi nekuwedzera mafuta ekokonati, bota, kana ghee.

Iwe unogona kugadzira rako wega muto muto pamusoro pechitofu kumusoro kana neanononoka kubika kana kumanikidza cooker. Gadzira batch hombe uye uiise chando mune yega servings iyo iri nyore kupisa kana iwe uchishuva inodziya, inonyaradza tudyo.

Kana iwe ukasarudza iyo yekutengesa yakagadzirirwa mhando, ita shuwa yekutarisa iyo yekushambadzira chitambi, sezvo mamwe acho anochengeta akawedzera zvinotapira uye akakwirira mune sodium.

12. Keto smoothies

Kana iwe ukatevera chikafu cheketo uye kufunga smoothies angave anogara asipo pamiganhu nekuda kwavo akajairika epamusoro carb zvemukati, iwe uri mune rombo rakanaka.

Iwe unogona kugadzira keto-inoshamwaridzika smoothies uchishandisa coconut, avocado, uye nati ruomba sechigadziko chekusimudzira zvemukati zvemafuta uye nekupa inonaka.

Zvishoma zvidiki zvemuchero carb michero, senge ma berries, lime, kana ndimu, inogona kushandiswa mune keto smoothie, asi iwe unofanirwa zvakare kusanganisira zvinovaka muviri zviumbwe zvegogi senge sipinashi, cucumber, kare, kana jicama.

Zvimwe zvinonaka zvinowedzera ndezvi:

• cacao
• sinamoni
• vanilla yakabudiswa
• flavored protein mapoda

Kana iwe uchitsvaga chimwe chinhu chinotapira, iwe unogona kuwedzera keto-inogamuchirwa inotapira senge stevia kana monk michero.

13. Nzungu dzakasanganiswa

Nuts dzakazara mapuroteni, mafuta, fiber, uye zvinomera zvinomera zvinopa akasiyana marapirwo ehutano. Muchokwadi, kumwe kutsvagurudza kunobatanidza kudya kwakanyanya kwenzungu pamwe nenjodzi yakadzikira yehosha yemoyo uye kufa kwakabatana nekenza ().

Ingori 1/4 mukombe (28 gramu) yenzungu dzakavhenganiswa inopa anosvika gumi nemashanu magiramu emafuta, 6 gramu eprotein, uye 2 magiramu e fiber ().

Iwe unogona kutenga pre-yakarongedzwa yakavhenganiswa nzungu kana kuvaka yako yako musanganiswa uchishandisa ako aunofarira. Kana iwe ukaenda kune yakasarudzika-sarudzo, ita shuwa yekutarisa chitauro chechero chipi chinowedzerwa zvigadzirwa izvo zvisingaenderane nedhayeti yako yekudya.

Maamondi, mashewu, nzungu dzeBrazil, mapistachios, walnuts, uye pecans ndiwo sarudzo dzakanaka kune yako keto-inoshamwaridzika nzira yekusanganisa.

Zvimwe zvinowedzera zvinovaka ndezvi:

• mbeu yezuva
• hemp moyo
• cacao nibs
• coconut

14. Miriwo yakaviriswa

Miriwo yakaviriswa senge magakava ndiyo yakanaka keto snack sarudzo.

Kutsvagurudza kunoratidza kuti kudya chikafu chakaviriswa chine mabhakitiriya anobatsira kunogona kukurudzira hutano hwekugaya uye kudzikisira njodzi yako yeshuga uye chirwere chemwoyo ().

Miriwo yakaviriswa inogona kutengwa kana kugadzirwa pamba.

Unogona kuvirisa chero chero mhando yemuriwo, kusanganisira:

• kabichi
• cucumber
• karoti
• cauliflower
• beet
• bhinzi yegirini

Pamafuta akawedzerwa, peya yako yakaviriswa veggie snack ine herbed yakazara-mafuta crème fraiche.

Izvo zvakakosha kuti ucherechedze kuti pasteurized pickles kana izvo zvakagadzirwa nevhiniga hazvipe chero mapurobioti anorarama. Izvi zvinoshanda kune mazhinji, kana asiri ese, anotengeswa anotengeswa.

15. Maorivhi

Maorivhi ave nenguva achirumbidzwa nekuda kwehupfumi hwavo hwemafuta ane hutano, izvo zvinongova chikonzero chimwe chete nei vachigadzira keto snack.

Maorivhi anewo vhitamini E, faibha, uye humwe hutano hunosimudzira makomponi emiti anogona kudzora uye kudzivirira zvirwere zvisingaperi senge osteoporosis ().

Iyo 3.5-ounce (100-gramu) inoshumirwa yemiorivhi inopa anokwana 145 macalorie, gumi nemashanu magiramu emafuta, uye 4 magiramu e carbs - angangoita ese anobva ku fiber ().

Unogona kunakidzwa nazvo zviri pachena kana kuzvimisikidza ne feta kana gorgonzola chizi kuti uwedzere mamwe mafuta.

16. Mafuta mabhomba

"Fat bhomba" izwi rekuti vanhu pane keto chikafu chakagadzirwa kurondedzera yakaderera carb, dhizeti-dhizaini simba rinoruma iro rinogutsa rako rinotapira zino.

Mabhomba emafuta anowanzo gadzirwa achishandisa coconut mafuta, nati bota, avocado, kana kirimu chizi sehwaro. Zvimwe zvinongedzo zvinowedzerwa kuti vagadzire zvinonaka zvekunaka ma profiles.

Chokoreti dema uye nzungu ruomba musanganiswa unozivikanwa, asi mikana yacho haina muganho.

Iwe unogona kutenga izvi zvinonaka, zvinotakurika zvekudya zvekudya kana kuzviita kumba.

17. Nyati konifurawa inoruma

Edza ine hutano, miriwo inokanganisa pamapapiro enyati enyowani nekuchinjisa huku yefibhi yakapfuma konifurawa.

Pamusoro pefiber, cauliflower ine vhitamini C uye mamwe ma antioxidants ayo anogona kudzora kuzvimba uye kusimudzira hutano hwako ().

Kugadzira aya “mapapiro” anonaka, kandira cauliflower yakakangwa nemuto wako waunofarira wenyati uye bhotela. Roast muchoto kwemaminetsi makumi maviri neshanu kana kushandisa mhepo yekuzadza.

Shumira nekaroti matanda uye padivi rechipfuva kana chebhuruu chekupfeka.

18. Vanokanganisa marakisi nechizi

Kune mazhinji keto dieters, makeke anowanzo asiri pamenyu - asi iwo haafanire kuve. Mbeu yefurakisi yepasi inotakurwa nefiber uye omega-3 mafuta, uye inogadzira hwaro hwakakura hwevatambi vane keto-vane hushamwari ().

Batanidza mapasita nesiki yakachekwa, uye une keto snack ine hutano uye inonaka inoda gadziriro shoma.

Iwe unogona kugadzira machira eflakisi iwe pachako kana kusvetuka maitiro ekubheka uye wotenga bhegi pachinzvimbo.

19. Kokoti yogati

Yogurt ndiyo sosi huru yemapurobioti, ayo anogona kutsigira zvine hutano kugaya basa ().

Kokonati yogati yanga ichigadzira mafungu senzira inozivikanwa isina mukaka-isina yogati yechinyakare, uye mamwe marudzi akakodzerawo ketogenic yekudya.

20. Mushwa wakazara

Howa hwakaderera muma carbs uye hunopa zvakakosha, zvinosanganisira selenium, potasium, vhitamini D, uye akawanda B mavitamini ().

Kuti uwane chinonaka cheketo keke, edza kubaya bhatani howa machipisi ane herbed cream chizi kana sausage yepasi.

Nekusiyana kwakasiyana, shandura portobello mushroom caps mu mini Margherita pizzas nekuzvizadza ne tomato muto, mozzarella chizi, uye basil nyowani usati wabheka kusvika nyoro negoridhe.

21. Meatball inotsvedza

Chinyakare meatball sandwiches akakwirira muma carbs nekuda kweiyo bun. Nekudaro, iwe unogona kutsiva bun ne lettuce kugadzira keto meatball inotsvedza.

Sanganisa nyama yaunofarira pasi nemazai, gariki, miriwo, uye Parmesan chizi, kuumbika mumabhora, uye kubika. Iyi keto-inoshamwaridzika nyama inodyiwa inogona kudyiwa ipapo kana chando chemberi.

Paunenge wagadzirira kuchera mukati, isa nyama dzekudya mu lettuce "mabhanzi" kweprotein yakakura, yakaderera carb snack. Kuti uwane imwe dosi yemafuta, vashandire iwo netamato-gariki aioli yekunyudza.

Chinokosha

Zvinogona kuva zvakaoma kuwana keto-zvine hushamwari zvidyiwa izvo zvisina kungonaka chete asiwo zvine hutano.

Kuti ikubatsire kunze, urwu runyorwa runopa akasiyana siyana anonaka anozvigadzirira ekumba uye ezvitoro-akatenga sarudzo kubva kwaunosarudza. Edza ivo vese - kana sarudza iwo anokodzera zvaunofarira uye mararamiro.