Munyori: Eugene Taylor
Zuva Rekusika: 16 Nyamavhuvhu 2021
Gadziridza Zuva: 17 Mbudzi 2024
Anonim
10 Keto Saladi Kupfekedza Kunongedza Yako Yakadzika-Carb Mararamiro - Udyo
10 Keto Saladi Kupfekedza Kunongedza Yako Yakadzika-Carb Mararamiro - Udyo

Zvemukati

Iyo ketogenic, kana keto, dhayeti yakanyanya-yakaderera-carb, kudya kwemafuta ane mafuta kwakaratidzirwa kununura akati wandei marubatsiro ehutano ().

Kunyange nzira iyi yekudya ichigona kudzikisira, kufambira mberi mune chikafu sainzi uye kugona kwekugadzira kwakaita kuti chikafu ichi chiite nyore kutevera.

Asina-starchy miriwo yakaita saridhi magidhi yakaderera muma carbs uye inotyisa sarudzo kana iwe uchitevera keto chikafu. Zvakadaro, zvinogona kuve zvinonyengera kuwana inonaka, yakaderera-carb saradi yekupfeka inoenda kupfuura yakajeka mafuta uye vhiniga.

Heano gumi keto-anoshamwaridzika saladhi kupfeka, ese aine mana magiramu e carbs pakushanda kana zvishoma.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Homestyle purazi

Nepo kupfeka kwechinyakare kwepurazi kuchigadzirwa ne buttermilk, iyi yekubheka inoichinjira kirimu yakasviba, mayo, uye nzara kirimu, ichipa iyo yakafanana flavour profil ine yakaderedzwa carb uye yakawedzera mafuta zvirimo.


Zvinoshandiswa

  • 1/2 mukombe (120 gramu) yekirimu yakasviba
  • 1/2 mukombe (120 gramu) mayo
  • 1/4 mukombe (60 ml) yekuremerwa kurova kirimu
  • 1 tsp yechives yakatemwa
  • 1 tsp yedhiri yakaomeswa
  • 1 tsp yeonikisi poda
  • 1 tsp yegariki poda
  • 1-2 tsp (5-10ml) yemutimu mutsva wemurosi
  • Munyu uye mhiripiri kuravira

Mirayiridzo

  1. Sungai zvese zvinoshandiswa mundiro kana mudziyo une muvharo.
  2. Kurudzira zvakanaka.
  3. Refrigerate kwemaawa akati wandei kuti ushandire chilled kana kuishandira ipapo pakarepo patembiricha.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 84
  • Mafuta: 8 magiramu
  • Carbs: 2 magiramu
  • Mapuroteni: 1 gramu

2. Keto Italian vinaigrette

Iyi keto inotenderera pane yakasarudzika diki yakasarudzika zvakanaka pamwe nechero chero saladhi magidhi. Nemidziyo iyo vanhu vazhinji vanayo mumabhuruku avo, inogona kushanda sechinhu chikuru kune yako keto mararamiro.


Zvinoshandiswa

  • 1 Tbsp yemwaka weItaly
  • 1 kapu (240 ml) yemafuta emafuta omuorivhi
  • 4 Tbsp (60 ml) yewaini tsvuku vhiniga
  • 1/2 tsp yemunyu
  • 1/4 tsp yevhu nhema mhiripiri
  • 1 Tbsp (15 ml) yeDijon masitadhi

Mirayiridzo

  1. Sanganisa zvese zvinoshandiswa mumudziyo wekupfekedza nechivharo.
  2. Zunza zvine simba uye rega zororo kwemaminitsi makumi matatu kuti zvibvumire kuti zvikure.
  3. Chengeta mufiriji kwemazuva manomwe.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 198
  • Mafuta: 22 gramu
  • Carbs: zvishoma
  • Mapuroteni: isingasviki 1 gramu

3. Creamy jalapeno-cilantro kupfeka

Nekakiki kukakawa kwejalapeno uye kutsva kwecilantro, kupfeka zvakapusa uku kunounza kubhenekera kubata kwete chete kumasaradhi asiwo nyama yakakangwa nemiriwo.

Zvinoshandiswa

  • 1/2 mukombe (25 gramu) yekilantro yakakoswa
  • 1/2 mukombe (120 gramu) mukrimu wakasviba kana yogati yechiGreek
  • 1 / 1-2 akachekwa jalapeno
  • 6 garlic clove, yakasvuurwa
  • 1 tsp yemunyu
  • 1/4 mukombe (60 ml) yemvura

Mirayiridzo

  1. Sanganisa zvese zvinoshandiswa mu blender kana processor yezvikafu kusvika zvatsetseka.
  2. Rega zororo kwemaminetsi gumi nemashanu kusvika makumi maviri kuti zvibvumire kuti zvikure.

Wona yakazara recipe


Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 41
  • Mafuta: 3 magiramu
  • Carbs: 1 gramu
  • Mapuroteni: 1 gramu

4. Keto uchi-masitadhi kupfeka

Kupfeka uku hakusi kwemasaradhi chete asi kunogona zvakare kushanda seyadhi yekuzora sosi yezvose zvaunofarira zvekudya zvemunwe.

Zvinoshandiswa

  • 1/2 mukombe (120 gramu) yemafuta akazara anovava kirimu
  • 1/4 mukombe (60 ml) yemvura
  • 1/4 mukombe (60 ml) yeDijon masitadhi
  • 1 Tbsp (15 ml) yeapuro cider vhiniga
  • 1 Tbsp (10 gramu) yegranular erythritol kana chimwe chinotapira chinotapira keto

Mirayiridzo

  1. Wedzera zvese zvinoshandiswa kune inosanganisa ndiro uye whisk kuti ubatanidze.
  2. Chengeta mufiriji kwemavhiki maviri.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 38
  • Mafuta: 2.5 magiramu
  • Carbs: zvishoma
  • Mapuroteni: isingasviki 1 gramu

5. Keto Zviuru Zviwi zvekupfeka

Iyi keto-inoshamwaridzika inotora yechinyakare kupfeka inosanganisa yakaringana chiyero chekutapira (kubva ku stevia) uye acidity (kubva ketchup nevhiniga) kugutsa ako ekuravira mabundu uchichengeta carbs yakaderera.

Zvinoshandiswa

  • 1 mukombe (230 gramu) mayo
  • 2 Tbsp (35 gramu) yeshuga yakaderedzwa-shuga
  • 1 Tbsp (15 ml) yeapuro cider vhiniga
  • 2 Tbsp (20 gramu) yemakucheka akachekwa akachekwa
  • 2 Tbsp (20 gramu) yeonikisi yakachekwa zvakanaka
  • 1/8 tsp ye stevia
  • Munyu uye mhiripiri kuravira

Mirayiridzo

  1. Gurai mapunikisi akachekwa uye hanyanisi kuitira kuti muve nemaviri akapatsanurwa 1-punipuni servings kune yega
  2. Sungai zvese zvinoshandiswa, kunze kwepuniki imwe yega yeanisi uye mapundu, mune blender kana processor yekudya uye sanganisa kusvika pakatsetseka.
  3. Sungai maeiii asara uye mapundu.
  4. Dururirai kupfeka muhari, isai mufiriji yenyu, uye regai zvinonaka zvikure kwemaminitsi makumi matatu.

Wona yakazara recipe

Nutrition chokwadi

1-tablespoon (15-ml) inoshumira inopa:

  • Makorori: 96
  • Mafuta: 10 magiramu
  • Carbs: zvishoma
  • Mapuroteni: isingasviki 1 gramu

6. Keto-maminetsi mashanu keto Kesari kupfeka

Svetesa kupfeka uku mumaminetsi mashanu chete, kukanda nemimwe saridhi magidhi, uye kumusoro nechidiki cheParmesan chizi yekukurumidza uye yakapusa Kesari saladhi ine mashoma carbs.

Zvinoshandiswa

  • 3 gariki clove, akachekwa akachekwa
  • 1 1/2 tsp (10 gramu) ye anchovy paste
  • 1 tsp (5 ml) yeWorcestershire muto
  • 2 Tbsp (30 ml) yemuto mutsva wemurimu - kana muto we 1/2 ndimu
  • 1 1/2 tsp (10 gramu) yeDijon masitadhi
  • 3/4 mukombe (175 gramu) yemayo
  • Munyu uye mhiripiri kuravira

Mirayiridzo

  1. Wedzera garlic, anchovy paste, Worcestershire muto, juisi yemonimu, uye Dijon masitadhi kune ndiro yepakati uye whisk pamwe chete.
  2. Wedzera mayo uye ramba uchirova kusvikira wasanganiswa.
  3. Wedzera munyu uye mhiripiri kuravira.

Wona yakazara recipe

Nutrition chokwadi

1-tablespoon (15-ml) inoshumira inopa:

  • Makorori: 100
  • Mafuta: 10 magiramu
  • Carbs: zvishoma
  • Mapuroteni: isingasviki 1 gramu

7. Creamy keto bhuruu cheese kupfeka nema chives

Kunyangwe ari mapapiro ehuku kana anongova magreen, ino yakazara-chikafu-yakavakirwa bhuruu cheki kupfeka inovimbisa hapana akawedzerwa makemikari ayo mazhinji emabhodhoro marudzi anopa.

Zvinoshandiswa

  • 1 mukombe (230 gramu) mayo
  • 1/2 mukombe (120 gramu) yekirimu yakasviba
  • 1 Tbsp (15 ml) yemuto wemonimu
  • 1 tsp (5 ml) yeWorcestershire muto
  • 1 tsp yegariki poda
  • 1/2 tsp yegungwa munyu
  • 1/2 tsp yemhiripiri nhema
  • 3/4 mukombe (115 gramu) yechakagadzirwa bhuruu chizi
  • 1/4 mukombe (10 gramu) yematsva chives, akachekwa

Mirayiridzo

Wedzera zvese zvinoshandiswa kune ndiro yepakati uye whisk pamwe chete kusvika zvanyatsobatanidzwa.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 106
  • Mafuta: 12 magiramu
  • Carbs: 1 gramu
  • Mapuroteni: 1 gramu

8. Wasabi-cucumber-avocado kupfeka

Kupfeka uku kunonyanya kuzorodza pazuva rinopisa rezhizha asi rinogona kupendwa nemiriwo mitsva yesarudzo yakaderera-carb chero nguva yegore. Iyo wasabi poda inogona kugadziridzwa kuravira, zvinoenderana neyako nhanho yekupisa.

Zvinoshandiswa

  • 1 avocado
  • 2-4 madzinde egirini girini
  • 1/2 cucumber, yakagadzirwa zvakanaka
  • Muto we 1/2 lime
  • 2 Tbsp (15 gramu) yewabi poda
  • 2 Tbsp (30 ml) yemafuta avocado
  • 2 tsp (10 ml) yemupunga kana apple cider vhiniga
  • 1/2 tsp yegariki poda
  • 1/4 tsp yemunyu

Mirayiridzo

Sungai zvese zvinoshandiswa muzvigadzirwa zvekudya kana blender uye kupuruzira kusvika zvatsetseka.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 75
  • Mafuta: 7 magiramu
  • Carbs: zvishoma
  • Mapuroteni: 1 gramu

9. Kupfeka nzungu kweAsia

Mazhinji masaga enzungu anotengeswa epeanut anotakura yakawanda yakanaka yeshuga yakawedzerwa, zvichiita kuti zvive zvakaoma kuzvikwanisira mukudya kweketo.

Iyi kamukira inosiya shuga asi inotora musimboti wechero rakakura nzungu muto. Iishandise se marinade yehuku satay kana kumusoro kwako waunoda akasanganiswa magidhi.

Zvinoshandiswa

  • 1/3 mukombe (80 magiramu) epeanut butter
  • 1/4 mukombe (60 ml) yemvura inopisa
  • 2 Tbsp (30 ml) yesoya muto
  • 2 Tbsp (30 ml) yevhiniga
  • 1 lime, juiced
  • 1 tsp ye ginger yakakangwa
  • 1 tsp yegariki
  • 1 tsp mhiripiri

Mirayiridzo

  1. Sakanidza zvese zvinoshandiswa mu blender kana processor yezvikafu kusvika zvatsetseka.
  2. Chengeta mufiriji kwemazuva gumi.

Kana iwe uchinzwa kupfeka kuchishaya kutapira, madonhwe mashoma e stevia mushoma anofanira kuita hunyengeri.

Wona yakazara recipe

Nutrition chokwadi

Iyo 2-tablespoon (30-ml) inoshumira inopa:

  • Makorori: 91
  • Mafuta: 7 magiramu
  • Carbs: 4 magiramu
  • Mapuroteni: 2 magiramu

10. Keto rasipiberi-tarragon kupfeka

Iko kupfeka kunopa yakasimba dhiidhiidhi antioxidants kubva kutsva raspberries uye tarragon, pamwe neyakawedzera bhonasi yeiyo yepakati-ketani triglyceride (MCT) mafuta kuita peturu ketosis.

Iyo sarudzo hombe kune chero mhando yemidhi asi inogona zvakare kushandiswa marinate salmon, huku, uye mamwe mapuroteni sosi.

Zvinoshandiswa

  • 1/2 mukombe (120 ml) yemafuta emuorivhi
  • 1/4 mukombe (60 ml) yeMCT mafuta (inowanikwa muzvitoro kana online)
  • 1/4 mukombe (60 ml) yeapuro cider vhiniga
  • 2 Tbsp (30 gramu) yeDijon masitadhi
  • 1 1/2 tsp itsva tarragon (kana 1/2 tsp yakaoma)
  • 1/4 tsp yeketo-inoshamwaridzana inotapira
  • Pini yemunyu wesarudzo yako
  • 1/2 mukombe (60 gramu) yemutsva raspberries, mashed

Mirayiridzo

  1. Sungai zvese zvinoshandiswa, kunze kweiyo raspberries, mundiro uye whisk kwemaminitsi gumi neshanu kusvika muto.
  2. Wedzera raspberries yakasviba uye fambisa zvakanaka kuti ubatanidze.
  3. Chinja kutapira kwaunoda

Wona yakazara recipe

Nutrition chokwadiIyo 2-tablespoon (30-ml) inoshumira inopa:
  • Makorori: 158
  • Mafuta: 17 magiramu
  • Carbs: 1 gramu
  • Mapuroteni: isingasviki 1 gramu

Mapfekero asina kukodzera edhita yeketo uye matipi ekutenga

Nepo akawanda esaradhi madhirezi ari keto ane hushamwari nekuda kwehuwandu hwavo hwemafuta-ku-carb, vamwe havakodzere chimiro ichi - kazhinji nekuti ivo vanorongedza vakawedzera shuga kana vanogadzira kushomeka kwemafuta nekuwedzera carbs. Mapfekero asina kukodzera anosanganisira:

  • French kupfeka
  • isina mafuta saladhi kupfeka
  • tsika yeuchi-masitadhi kupfeka
  • Catalina kupfeka
  • pre-mabhodhoro vinaigrettes

Nepo yakagadzirirwa keto saladi yekushongedza kuravira kutsva, akawanda makuru ezvitoro-akatengwa marudzi aripo zvakare.

Paunenge uchitsvaga kupfeka keto saladhi, teerera zvinotevera:

  • Chinhu chekutanga chinofanirwa kunge chiri mhando yemafuta, senge maorivhi, avocado, kana MCT mafuta.
  • Izvo zvinongedzo zvinofanirwa kunge zviri padhuze nemasikirwo sezvinobvira, senge miriwo, zvinonhuwira, ndimu muto, uye vhiniga.
  • Chenjerera kuwedzera shuga.
Pfupiso Zvipfeko zvakawanda zvakatengwa muzvitoro zvakakwirira mushuga yakawedzerwa kana kugadzira kushomeka kwemafuta nekuwedzera carbs. Kuti uone kuti uri kutenga keto-inoshamwaridzika kupfeka saradhi, verenga izvo zvinongedzo chitaridzi zvakanyatsonaka.

Chinokosha

Iyo yakanyanya-yakaderera-carb, yakakwira-mafuta keto chikafu chakawana mukurumbira mumakore apfuura.

Nepo nzira iyi yekudya inogona kunge ichidzvinyirira, mabikirwo ekugadzira anogona kupa iwo mavhenekeri eakare epamusoro-carb anodikanwa aine mashoma carbs, achigadzira inofinha masaradhi chinhu chekare.

Mazhinji emapepa ari pamusoro anogona kuchengetwa mufiriji kwemazuva manomwe kana anopfuura, zvichikupa rondedzero yekushongedza yaunosarudza kubva.

Nezvizhinji-zvekudya zvekudya zvakakwana uye nemafuta akanaka, aya mapfekero ane chokwadi chekuwedzera hupenyu kune yako keto chikafu.

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