Keto Miriwo yekuwedzera kune Kudya Kwako Kana Uchirwara neCauliflower Rice

Zvemukati

• Keto Diet Vegetables
• Ongororo ye

Imwe yedzakanyanya kudzikira kwekudya kwe keto muganho wayo wakanyanya pamichero nemiriwo. Chero nguva yaunorambidza zvigadzirwa, pane mukana wakanaka wekuti ucharasikirwa nemicronutrients mukuita. Zvese zvikonzero zvekunyatso ziva yako keto miriwo uye keto michero kana iwe waiswa pakutevera kudya. (Yakabatana: Iyi Keto Candy Inoratidza Kuti Unogona Kuva Masweets Uchirarama Hwakaderera-Carb Hupenyu)

Pano, ngatitarisei pamiriwo. Veggies vane huwandu hwakasiyana hweshuga, fiber, uye starch-mhando nhatu dzecarbs. Kudya yakakwira-fiber miriwo inogona chaizvo kushanda kune yako mukana, zvakadaro. Idzi sarudzo dzinowanzo kuve dzakaderera mumambure carbs, ayo akaverengerwa nekutora huwandu hweanowanzoitika makabhohaidhiretsi kubvisa huwandu hwefibre. Pfungwa yekumashure yekutarisa net carbs pane yakazara carbs ndeyekuti carbs kubva ku fiber haigayike, saka havagumbure yako shuga yeropa muyero inokonzeresa kamwe kamwe insulin kuburitsa iyo inogona kukanganisa mukana wako pa ketosis.

Kune rimwe divi, miriwo iyo yakakwira mune mamwe maviri marudzi e carbs uye yakadzika mu fiber haibvumirwe. Midzi miriwo yakaita bheet, karoti, parsnips, rutabagas, uye yams zvakakwirira mu starch. Mbesa (kwete hunyanzvi hwemuriwo, asi dzimwe nguva dzinosungwa pamwechete) kunge pizi uye nyemba hazvisi zvekuenda. Kunyange squash haisi tsvene-asi iyo yakawanda yakaderera zvakakwana mumambure carbs, butternut squash haisi keto-hushamwari nekuda kweshuga yayo.

Kunyangwe yakaderera-mambure carb miriwo inofanirwa kudyiwa zvine mwero. Ingani mambure emakaroti aunozvibvumira pazuva achaenderana nechinangwa chako che macronutrient, asi mazhinji keto dieters anovavarira kunamatira mukati meiyo 15-40-giramu renji. (Heano mamwe mafambiro ekutsanangura kwako macro zvibodzwa seanotanga.)

Kana izvo zvese zvikaita sekusarudzika ndizvo, asi ziva chokwadi kuti mashizha ane mashizha haasi iwo ega keto miriwo. Kujairirana nezvose zvaunogona kuita kunogona kuita kuti tsika yakasarudzika yeketo ive nyore. Tichakuita kuti utange.

Heano akanakisa miriwo yekudya pane keto chikafu pamwe nemagiramu e net carbs pamukombe weimwe neimwe, mbishi. (Yakabatana: Vegan Mapoka Anoratidza Kuti Kune Zvakawanda kune Keto Kudya Kupfuura Bacon)

Keto Diet Vegetables

• Asparagus (2.4 g)
• Bok choy (0.8 g)
• Broccoli (3.6 g)
• Kabichi (2.9 g)
• Koliflower (3 g)
• Celery (1.6 g)
• Miti yakasvibira (2 g)
• Gaka (1.9 g)
• Shiraplant (2.4 g)
• Iceberg lettuce (1 g)
• Jalapeno mhiripiri (3.7 g)
• Kare (0.1 g)
• Kohlrabi (3.5 g)
• Howa (1.6 g)
• Radhishi (2 g)
• Romaine lettuce (0.2 g)
• Sipinachi (0.36 g)
• Squash yezhizha (2.5 g)
• Swiss chard (0.8 g)
• Zucchini (2.4 g)

Ongororo ye