Keto-Inoshamwaridzika Kudya Chikafu: 9 Zvinhu Zvinonaka Zvaunogona Kudya

Zvemukati

• 1. Bunless maBurgers
• 2. Yakadzika-Carb Burrito Bowls
• 3. Mazai-Akavakirwa Kudya kwekuseni
• 4. Bundu Pasina Sandwich
• 5. Yakaderera-Carb Saladi
• 6. Keto-Shamwari Zvinwiwa
• 7. Lettuce-Yakaputirwa Burgers
• 8. "Unwichi"
• 9. Handy On-the-Go Zvikafu zvishoma
• Icho Chinokosha

Kusarudza chikafu chinokurumidza chinokwana mukudya kwako kunogona kunetsa, kunyanya kana uchitevera chirongwa chinodzvinyirira chekudya senge ketogenic chikafu.

Ketogenic kudya kune mafuta akawanda, pasi mu carbs uye zvine mwero mumapuroteni.

Kunyange ruzhinji rwezvikafu zvinokurumidza ruchiwanzo kuve rwakakwira muma carbs, kune dzimwe keto-dzakanaka sarudzo dzinowanikwa.

Heano mapfumbamwe ekukurumidza-chikafu sarudzo dzaunogona kunakirwa pane ketogenic kudya.

1. Bunless maBurgers

Chaiwo burger chikafu kubva kunzvimbo dzekukurumidza-chikafu maresitoreti akakwirira muma carbs nekuda kwemabhanzi avo.

Kune keto-inogamuchirwa vhezheni yekutsanya-chikafu burger chikafu, ingoregedza iro bundu uye chero zvigunwe zvinogona kunge zvakakwirira muma carbs.

Yakakurumbira yepamusoro-carb toppings inosanganisira huchi yemasitadhi muto, ketchup, teriyaki muto uye chingwa chingwa hanyanisi.

Chinjana zviripamusoro ne mayo, salsa, mazai akaomeswa, avocado, mustard, lettuce, kupfeka mupurazi, hanyanisi kana tomato kuti mucheke pamusoro pemacarbs uye nekuwedzera mamwe mafuta pakudya kwako.

Heano mimwe mienzaniso yepasi-carb, keto-inoshamwaridzika burger chikafu:

• McDonald's Double Cheeseburger (hapana bun): 270 macalorie, 20 gramu emafuta, 4 gramu e carbs uye 20 gramu eprotein (1).
• Wendy's Double Stack Cheeseburger (hapana bun): 260 macalorie, 20 gramu emafuta, 1 gramu ye carbs uye 20 gramu eprotein (2).
• Vashanu Guys Bacon Cheeseburger (hapana bun): 370 macalorie, 30 gramu emafuta, 0 gramu e carbs uye 24 gramu eprotein (3).
• Hardees ⅓ lb Thickburger ine chizi uye bhekoni (hapana bun): 430 macalorie, 36 gramu emafuta, 0 gramu e carbs uye 21 gramu eprotein (4).
• Sonic Double Bacon Cheeseburger (hapana bun): 638 macalorie, 49 gramu emafuta, 3 gramu e carbs uye 40 gramu eprotein (5).

Mazhinji-ekutsanya-ezvivakwa zvekudya achafara kukushandira iwe isina bunger burger.

Simbisa yako fiber yekudya nekuwedzera yakareruka parutivi saladhi yakavezwa neakakwira-mafuta kupfeka kuchikafu chako.

Bunless burgers iri nyore, keto-inoshamwaridzika-chikafu chinokuchengetedza iwe kugutsikana kana uchidya uchienda.

2. Yakadzika-Carb Burrito Bowls

Zvinoshamisa kuti imwechete burrito yekuputira inogona kurongedza pamusoro pe300 macaloriki uye 50 magiramu e carbs (6).

Sezvo chikafu che ketogenic chiri chakaderera kwazvo mumacarbs (kazhinji ari pasi pe5% yehoriyamu macalorie), kusvetuka burrito shells uye kuputira kunofanirwa.

Neraki, iwe unogona kuvaka inonaka burrito mbiya isina yakawedzera carbs.

Kutanga nekasi-carb base senge girini yemashizha, wobva wawedzera zvaunofarira zveprotein nemafuta sarudzo.

Ive neshuwa yekudzivirira yakakwira-carb toppings kunge tortilla machipisi, bhinzi, kutapira kupfeka kana chibage.

Panzvimbo iyoyo, namatira nemafuta ane mafuta, akadzika-macarbbi senge yakatemwa avocado, saji dzakabikwa, guacamole, kirimu yakasviba, salsa, chizi, hanyanisi uye matsva matsva.

Heano mamwe burrito mbiya sarudzo dzekudya ketogenic:

• Chipotle Steak Burrito Bowl ine lettuce, salsa, muto wakasviba uye chizi (hapana mupunga kana bhinzi): 400 macalorie, 23 gramu emafuta, 6 gramu e carbs uye 29 gramu eprotein (7).
• Chipotle Chicken Burrito Bowl nechizi, guacamole uye romaine lettuce (hapana mupunga kana bhinzi): 525 macalorie, 37 gramu emafuta, 10 gramu e carbs uye 40 gramu eprotein (7).
• Taco Bell Cantina Simba Steak Bowl ine yakawedzera guacamole (hapana mupunga kana bhinzi): 310 macalorie, 23 gramu emafuta, 8 gramu e carbs uye 20 gramu eprotein (8).
• Moe's Southwestern Grill Burrito Bowl ine nyama yenguruve carnitas, mhiripiri yakakangwa, mukisi wakasviba, chizi uye guacamole (hapana mupunga kana bhinzi): 394 macalorie, 30 gramu emafuta, 12 gramu e carbs uye 30 gramu eprotein (9).

Gadzira keto-inoshamwaridzika burrito mbiya sarudzo nekudzikisa mupunga uye bhinzi uye kuisira pane ako aunofarira epamusoro-mafuta, akaderera-carb toppings.

3. Mazai-Akavakirwa Kudya kwekuseni

Kusarudza keto yekuseni sarudzo paresitoreti yekukurumidza-chikafu haifanire kunge yakaoma.

Mazhinji-ekukurumidza-ezvivakwa zvekudya anoshandira mazai, chinova chikafu chakakwana kune avo vanotevera chikafu che ketogenic.

Haasi ivo chete akakwirira mumafuta uye mapuroteni, iwo zvakare akanyanya kudzikira mu carbs.

Muchokwadi, zai rimwe rine isingasviki 1 gramu ye carbs (10).

Kunyangwe akawanda ezai ndiro dzakapihwa nechingwa kana hashi browns, zviri nyore kuita yako odha keto-inoshamwaridzika.

Iyi inotevera sarudzo dzekudya kwekuseni sarudzo huru kune vanhu vanotevera chikafu che ketogenic:

• Panera Chingwa Simba Kudya kwekuseni Bowl ine nyama, mazai maviri, avocado uye tomato: 230 macalorie, 15 gramu emafuta, 5 magiramu e carbs uye 20 gramu eprotein.
• McDonald's Big Breakfast isina bhisikiti kana hashi browns: 340 macalorie, 29 gramu emafuta, 2 gramu e carbs uye 19 gramu eprotein (1).
• McDonald's Bacon, Zai uye Cheese Bhisikiti pasina bhisikiti: 190 macalori, 13 magiramu emafuta, 4 gramu e carbs uye 14 gramu eprotein (1).
• Burger King Yekupedzisira Kudya kwekuseni isina mapancake, hash browns kana bhisikiti: 340 macalorie, 29 gramu emafuta, 1 gramu ye carbs uye 16 gramu eprotein (11).

Neimwe nzira, kurongedza mazai akajeka nerutivi rwesausizi uye chizi inogara iri bheji rakachengeteka reketogenic dieters.

Kana iwe uine nguva yekumira pane dhiri, omelet ine chizi uye magedhi ndiyo imwe nzira yekukurumidza.

Mazai-akavakirwa mabhureki chisarudzo chakanakira vanhu vanotevera chikafu che ketogenic. Kusvetuka yakakwira-carb yekuwedzera-sechigunwe, hash browns kana mapancake inofanirwa.

4. Bundu Pasina Sandwich

Imwe yedzakareruka nzira dzekuraira keto-inoshamwaridzika masikati kana kudya kwemanheru kana uchidya chikafu chinokurumidza kuita kuti zvive nyore.

Kuraira sangweji yehuku yakakangwa pasina bundu uye kuigadzira nemafuta ane mafuta akawanda inzira inogutsa uye inogutsa yekugara ketosis.

Ruzhinji rwemaresitoreti ekukurumidza-chikafu vane iyi sarudzo inowanikwa - iwe unongofanirwa kubvunza.

Hedzino dzimwe nzira shoma dzekugadzira yakaderera-carb, yakakora-huku huku chikafu paunenge uchienda:

• McDonald's Pico Guacamole Sandwich isina bun: 330 macalorie, 18 gramu emafuta, 9 gramu e carbs uye 34 gramu eprotein (1).
• Burger King Yakakangwa huku Sandwich ine yakawedzera mayo uye isina bun: 350 macalorie, 25 gramu emafuta, 2 gramu e carbs uye 30 gramu eprotein (12).
• Chick-fil-Yakakangwa huku Nuggets yakanyikwa mune maviri servings epurazi avocado kupfeka: 420 macalorie, 18 gramu emafuta, 3 gramu e carbs uye 25 gramu eprotein (13).
• Wendy's Yakakangwa huku Sandwich ine yakawedzera mayo uye isina bun: 286 macalorie, 16 gramu emafuta, 5 magiramu e carbs uye 29 gramu eprotein (14).

Paunenge uchironga huku yakakangwa, dzivisa zvinhu zvakashongedzwa mumuto unotapira, kusanganisira uchi kana mapira manyuchi.

Darika iyo bundu uye kumusoro mafuta kuti upe zvinokurumidza-chikafu chakakangwa huku sandwiches keto-inogamuchirwa makeover.

5. Yakaderera-Carb Saladi

Masaradhi kubva kumaresitoreti anokurumidza-chikafu anogona kunge akakwirira kwazvo muma carbs.

Semuenzaniso, Wendy's yakazara-yakakura Apple Pecan Chicken Salad ine 52 gramu e carbs uye inokwenya 40 magiramu eshuga (15).

Carbs kubva kune inozivikanwa saladhi toppings senge kupfeka, marinades uye mutsva kana michero yakaomeswa inogona kukurumidza kuwedzera.

Kuchengeta saradhi yako yakadzika muma carbs, zvakakosha kusvetuka zvimwe zvinoshandiswa, kunyanya izvo zvine shuga yakawanda yakawedzerwa.

Kudzivisa kupfeka kutapira, michero uye zvimwe zvakakwirira-carb zvigadzirwa chinhu chakakosha kune vanhu vanotevera chikafu che ketogenic.

Izvi zvinotevera sarudzo dzakasiyana siyana dzinoenderana mukati mekudya kwe ketogenic:

• McDonald's Bacon Ranch Yakabikwa Chicken Saladi ine guacamole: 380 macalorie, 19 gramu emafuta, 10 gramu e carbs uye 42 gramu eprotein (1).
• Chipotle Salad Bowl ine steak, romaine, chizi, muto wakasviba uye salsa: 405 macalorie, 23 gramu emafuta, 7 gramu e carbs uye 30 gramu eprotein (7).
• Moe's Taco Salad ine adobo huku, nyowani jalapenos, cheddar chizi uye guacamole: 325 macalorie, 23 gramu emafuta, 9 gramu e carbs uye 28 gramu eprotein (9).
• Arby's Roast Turkey Farmhouse Saladi ine buttermilk furazi yekupfeka: 440 macalorie, 35 gramu emafuta, 10 gramu e carbs uye 22 gramu eprotein (16).

Kuti udzikise carbs, namatira neakakwira-mafuta, akaderera-carb kupfeka senge rangi kana mafuta uye vhiniga.

Ive neshuwa yekudzivirira chingwa chine huku, croutons, makandandi nzungu uye tortilla makomba zvakare.

Kune akawanda esaridhi sarudzo pane yekukurumidza-chikafu menyu. Kucheka kupfeka kutapira, michero, croutons uye huku yehuku zvinogona kubatsira kuchengetedza carb zvemukati zvekudya zvakaderera.

6. Keto-Shamwari Zvinwiwa

Zvinwiwa zvakawanda zvinoshandiswa mumigwagwa yekudyira zvinowanzove zvine shuga yakawanda.

Kubva pamukaka kusvika kune inotapira tii, zvinwiwa zvine shuga-zvinotonga zvinokurumidza zvekudya mamenyu.

Semuenzaniso, imwe chete diki Vanilla Bean Coolatta kubva kuDunkin 'Donuts mapake mune 88 magiramu eshuga (17).

Ndiyo 22 mashupuni eshuga.

Neraki, pane zvakawanda zvinokurumidza-chikafu zvinwiwa zvinokodzera mune ketogenic chikafu.

Sarudzo iri pachena imvura, asi heano mamwe mashoma emvura yakaderera-carb sarudzo:

• Isinotapurwa iced tii
• Kofi nekirimu
• Kofi yakasviba yakasviba
• Hot tii ine ndimu muto
• Soda mvura

Kuchengeta isina-kalori chinotapira saStevia mumotokari yako kunogona kuuya zvinobatsira apo iwe unoda kutapira chinwiwa chako pasina kuwedzera carbs.

Paunenge uchitevera chikafu cheketogenic, namatira neisina unsweed tii, kofi nekirimu uye inopenya mvura.

7. Lettuce-Yakaputirwa Burgers

Mamwe maresitorendi anotengesa zvekutsanya akacherekedza kuti vanhu vazhinji vakatora nzira yakaderera-carb yekudya.

Izvi zvakatungamira kune keto-inoshamwaridza menyu zvinhu senge lettuce-yakaputirwa burger, inova sarudzo yakanakisa kune vanhu vanotevera ketogenic kudya kana avo vanoda kucheka carbs.

Aya anotevera lettuce-akaputirwa burger anowanikwa pane ekukurumidza-chikafu menyu.

• Hardees ⅓ lb Yakadzika-Carb Thickburger: 470 macalorie, 36 gramu emafuta, 9 gramu e carbs uye 22 gramu eprotein (18).
• Carl's Jr. Lettuce-Yakaputirwa Thickburger: 420 macalorie, 33 gramu emafuta, 8 gramu e carbs uye 25 gramu eprotein (19).
• In-n-Kunze Burger "Protein Style" Cheeseburger ine hanyanisi: 330 macalorie, 25 gramu emafuta, 11 gramu e carbs uye 18 gramu eprotein (20).
• Vashanu Vakomana Bacon Cheeseburger mune lettuce kuputira uye neayo mayo: 394 macalorie, 34 gramu emafuta, asingasviki 1 gramu ye carbs uye 20 gramu eprotein (3).

Kunyangwe kana lettuce-yakaputirwa burger isina kuiswa senge menyu sarudzo, mazhinji ekukurumidza-chikafu zvivakwa anogona kutambira ichi chikumbiro.

Darika iro bundu uye ubvunze burger yakaputirwa mu lettuce yechikafu chinonaka chemafuta, chakaderera-carb.

8. "Unwichi"

Kana iwe uri kutevera ketogenic kudya, iwe unofanirwa kubvisa chingwa kubva pane chako chikafu.

Paunenge uchisarudza yekudya kwemasikati kana kwekudya kwemanheru kubva kuresitorendi-inotengesa zvekudya, funga nezve "unwich"

Unwiches anongova sangweji kuzadza asina chingwa.

Jimmy John's, nzvimbo inozivikanwa yekudyira-chikafu, akagadzira izwi uye parizvino anopa akawanda anonaka sarudzo dzisingaite.

Heano mashoma keto-ane hushamwari kusanganisa kusanganisa kubva kuna Jimmy John's (21):

• J.J. Gargantuan (salami, nyama yenguruve, nyama yakakangwa, turkey, ham uye provolone): 710 macalorie, 47 gramu emafuta, 10 gramu e carbs uye 63 gramu eprotein.
• J.J. BLT (bacon, lettuce, tomato uye mayo): 290 macalorie, 26 gramu emafuta, 3 gramu e carbs uye 9 gramu eprotein.
• Iyo Big Italian (salami, ham, provolone, nyama yenguruve, lettuce, tomato, hanyanisi, mayo, mafuta uye vhiniga): 560 macalorie, 44 gramu emafuta, 9 gramu e carbs uye 33 gramu eprotein.
• Slim 3 (tuna saladi): 270 macalorie, 22 gramu emafuta, 5 magiramu e carbs uye 11 gramu eprotein.

Zvimwe zvisingazivikanwe, saJJ. Gargantuan, akanyanya kwazvo macalorie.

Kuti uwane chikafu chakareruka, namatira kune Slim unsich sarudzo, idzo dzese dziri pasi pe300 macalorie.

Unwiches chikafu chinosanganisira sangweji yekuzadza isina chingwa. Yakagadzirwa nenyama, chizi uye yakaderera-carb miriwo, ivo vanoita sarudzo yakanakisa yekudya kune vanhu pane ketogenic chikafu.

9. Handy On-the-Go Zvikafu zvishoma

Kumira paresitorendi yaunofarira-yekukurumidza-chikafu kunogona kukupa iwe nekukurumidza, chikafu chinogamuchirwa, asi kuchengeta ketogenic zvinogamuchirwa zvekudya zviripo zvinogona kubatsira kukukanganisa pakati pekudya.

Kufanana nekudya, ketogenic snacks inofanirwa kuve yakakwira mumafuta uye yakaderera muma carbs.

Zvinotoshamisa kuti zvitoro zvakawanda zviri nyore uye magasi ane sarudzo yakanaka yezvikafu zvakaderera-carb.

On-the-go zvinwiwa zvekudya zve ketogenic zvinosanganisira:

• Mazai akaomeswa
• Peanut butter mapaketi
• String cheese
• Nzungu
• Maamondi
• Mbeu yezuva
• Nzombe yakakora
• Tsvimbo dzenyama
• Tuna mapaketi
• Nguruve dzinokambaira

Kunyangwe kutenga zvidyiwa kuri nyore, uchitarisa kugadzirira zvekudya zvekuzvigadzirira zvinokupa iwe kudzora pane chikafu chaunodya.

Kuisa mari muchitonhorera kuti uchengete mumotokari yako kunogona kuita kuti zvive nyore kuunza zvine utano ketogenic tudyo, kusanganisira mazai akaomeswa-akabikwa, ma-carb veggies uye chizi.

Zvikafu zvekudya zvakawanda zvine keto, zvinosanganisira mazai akaomeswa, akasvinwa uye nzungu, anowanikwa pazviteshi zvegasi nezvitoro zviri nyore.

Icho Chinokosha

Kutsvaga kwakakora-mafuta, kwakaderera-carb chikafu uye zvidyiwa mumugwagwa hazvifanirwe kunge zvakaoma.

Mahotera mazhinji ekukurumidza-zvekudya anopa keto-zvine hushamwari sarudzo dzinogona kuverengerwa nezvaunoda.

Kubva pazai nemapuroteni mbiya kune lettuce-yakaputirwa burger, iyo yekukurumidza-chikafu indasitiri iri kucherechedza huwandu huri kukura hwevanhu vanotevera ketogenic chikafu.

Sezvo ketogenic yekudya ichiramba ichikwira mukuzivikanwa, zvimwe zvinonaka zvakaderera-carb sarudzo zvine chokwadi chekuratidzwa pamamenyu ekukurumidza-chikafu mune ramangwana.