Into eyodwa akekho oke ayicabange ngaphambi kokuqala ukudla kwe-keto? Kuzoba nzima kangakanani ukuthenga igrosa ngaphambi kokuba uchwepheshe wokuthi yini e-keto-friendly futhi yini engekho. Sikwethulela amabhokisi okubhaliselwe kwe-keto ayi-10 akwenzela wonke umsebenzi.
OKUPHATHELENE: 55 Imibono Yeresiphi Yesidlo Sakusihlwa Se-Keto Ongayizama Tonight
Umpheki Oluhlaza1. Umpheki Oluhlaza
Uma usukulungele ukuhlanza ukudla kwakho, ungabe usabheka okunye. Ku-Green Chef's Keto + Paleo Meal Plan, uzothola okudingayo ukuze wenze ukudla okune-gluten-nokusanhlamvu (bye-bye, carbs) okucebile ngamaprotheni nemifino ethunyelwa ngqo ekhaya lakho. Vele ukhethe lokho okuso futhi ibhokisi lezithako ezihlukaniswe kusengaphambili lizolibhekisa emnyango wakho. Imenyu iyazungeza, kodwa izinketho ezidlule zihlanganisa inkukhu ekhilimu ene-caper sauce, i-coconut chicken curry kanye ne-Baja shrimp.
Isanqathe Esiphephuli2. Ikharothi Ensomi
Uyazibuza ukuthi ungaya yini i-vegan futhi keto? Impendulo inguyebo-inqobo nje uma uthola amaprotheni amaningi ukuze uhlale ugcwele. I-Purple Carrot isitshalo-based imenyu inamaprotheni amaningi, izinketho ze-carb ephansi ezingenayo inyama, njenge-spaghetti Bolognese esinama-noodle e-zucchini, isobho likabhontshisi we-kale ne-cannellini kanye nesobho lekherothi elikhilimu kakhukhunathi. Oda ukudla kwasekuseni, kwasemini noma kwakusihlwa kwesonto futhi izithako ozidingayo zizothunyelwa kuwe ngezingxenye ezimbili noma ezine. Uma ungumuntu othanda ukudla okusanhlamvu, ungakwazi ukwengeza ukudla okulula njengenhlama yekhukhi engena-gluten ekalishini yakho futhi.
Ithenge (-10+/ngokupha ngakunye)
Ikhishi le-Snap3. Snap Kitchen
Uma ufuna ukuya ku-keto kodwa konke kubonakala sengathi kuningi umsebenzi , udinga ukuzama lokhu ibhokisi lokubhalisa ukudla . Kulula nje ukuvula ibhokisi, ukufaka ukudla kwakho kuhhavini ye-microwave bese ushwabadela. Qala ngokukhetha uhlelo olugunyazwe yi-dietitian, bese ulungisa imenyu yakho yamasonto onke ngokusekelwe kulokho okufisayo. Uhlelo lwe-keto lubeka ukudla okune-carb ephansi okuzokusiza ukuthi uthuthukise ushukela wakho wegazi futhi wehlise isisindo sakho ngaphambili naphakathi nendawo, njenge-chicken piccata, inyama yenkomo ye-chimichurri kanye ne-salmon enqunu. Kukhona futhi amaprotheni amaningi, ezempilo jikelele kanye nezinhlelo zangokwezifiso ezitholakalayo.
I-Sun Basket4. Ubhasikidi Welanga
I-Sun Basket yakhiwe ngabapheki, ivunywe yi-dietitian futhi imnandi kakhulu. Uhlelo lwe-Carb-Conscious luzokusiza ukuthi uhlale ku-ketosis ngokudla okunamaprotheni amaningi, okune-carb ephansi okugcwele umkhiqizo wemvelo, izithako ezihlanzekile futhi—okubaluleke kakhulu—amasoso esiginesha. Khetha ezitsheni ezifana nezinkomishi zikalethisi we-turkey, inyama yenkomo enyakaziswayo yase-Vietnamese kanye nesaladi yenyamazane kankulunkulukazi oluhlaza enezaqathi ezigazingiwe.
I-Cratejoy5. Ibhokisi le-Keto
Impela, isidlo sakusihlwa esine-carb ephansi siyimfuneko ekudleni kwe-keto. Kodwa intombazane idinga ukudla okulula. Sethula i-Keto Box, ukubhalisa kwanyanga zonke okuhlanganisa ukudla okulula okunobungani kwe-keto kuka-10, izithako zokubhaka, izinongo, amasoso neziphuzo. Awuqinisekanga? Ukubhalisa kwakho kuzokutholela ukubonisana kwemizuzu engama-20 nomqeqeshi we-keto ngemuva kokufika kwebhokisi lakho lesibili. Cabanga ngemikhiqizo efana ne-keto butter cookies, i-hemp brittle, i-rosemary walnuts ne-keto pasta.
I-Butcher Box6. Ibhokisi Lenyama
Akudingekile ukuba uhlale ku-keto isikhathi eside ukuze uthole ukuthi uzodinga amaprotheni amaningi ukuze udlule kukho. Yeqa isitolo segrosa uthole ibhokisi lenkomo yenkomo, ingulube nenkukhu yekhwalithi ephezulu lihanjiswe liqonde emnyango wakho njalo ngenyanga esikhundleni salokho. Hamba ngayo yonke inyama yenkomo, yenkomo neyengulube, yenkomo neyenkukhu, ibhokisi elixutshwe noma ibhokisi langokwezifiso ukuze ujabulele ukusikeka okuhlukahlukene, kusukela e-New York strip steak kuya engulubeni yengulube kuya kwezigubhu.
I-Murray's Cheese7. Ushizi ka-Murray weKlabhu yeNyanga
Uzolahlekelwa isinkwa, i-pasta, ikhekhe nawo wonke ama-carbohydrates owathandayo. Kodwa kunomugqa owodwa wesiliva obaluleke kakhulu ku-keto: ushizi. Futhi uMurray wenza okuhle kakhulu. Ibhokisi lakudala iqoqo elizungezayo loshizi abathathu noma abane abayisithonjana esingatholwa yibo bobabili ochwepheshe nabasanda kuhlanganyela. Oshizi beza nomhlahlandlela ohlanganisa amanothi okunambitha kanye nokubhanqa kweziphuzo. Uma ufuna ukwenza i-splurge, hlola Ibhodi Loshizi leKlabhu yeNyanga egcwele inyama, ushizi kanye nokuhambisana nojamu noma ama-crackers.
I-apron eluhlaza okwesibhakabhaka8. Iphinifa eliluhlaza okwesibhakabhaka
Ngenkathi I-apron eluhlaza okwesibhakabhaka ayinazo izinhlelo ezithile zokudla okwamanje, izindlela zokupheka ziyavumelana nezimo futhi zingamukela noma yikuphi ukulungisa noma okunye ongase ube nakho. Uma imenyu yesonto elithile ingangeni ohlelweni lwakho lokudla, ungakuthukutheli: Yenza izinguquko ezithile ekhaya lapho ibhokisi lifika noma weqe ukulethwa kwalelo sonto ngokuphelele. Izindlela zokupheka eziqaphela i-carb zihlanganisa inyama yenkomo eshizi ye-chipotle kanye nemifino ebhaka ngesikwashi se-spaghetti, i-sheet-pan pesto salmon enemifino egazingiwe kanye ne-tilapia nesoso yepani yebhotela-amagilebhisi ansundu.
I-Cratejoy9. Ibhokisi lami le-Keto Snack
Ufuna ikhekhe lenkomishi ye-keto? Isiraphu kashokoledi enoshukela omncane? Ama-Keto chips empeleni uzowathola funa ukudla? Le ngcebo yokunambitha ikubekele. Uzothola ukudla okulula okunama-carb aphansi ayisishiyagalombili kuya kwayi-12 ngenyanga, ngayinye inama-carbs angaphansi kwama-5 ngokuphakelwa ngakunye. Uma kwenzeka udinga ukukholisa okwengeziwe, mhlawumbe ukuthunyelwa kwamahhala kwanele ukukunyakazisa.
Uhlelo Lwesidlo Esisha10. Uhlelo Olusha Lokudla
Uma unesonto elimatasa ngaphambili futhi ufuna ukusuka kuqanda uye esidlweni sakusihlwa emizuzwini embalwa nje, vula Uhlelo Lokudla Olusha. I keto menu izokusiza ugcine ukudla kwakho kwe-carb kuphansi futhi ushise amafutha kalula. Akukhona nje kuphela ukuthi kukhona ukudla kwakusihlwa njengesaladi yenkomo ye-taco kanye ne-cod ebhakiwe i-Oscar, kodwa kukhona nezidlo zasekuseni zokudala, njenge-omelet ye-Philly cheesesteak kanye nesitsha se-chicken kanye nesitsha se-scramble seqanda.
