Ukudla kwe-ketogenic kungase kukusize ulahle amakhilogremu ambalwa, kodwa uma ungeyena umuntu othanda ukudla ubhekeni, inkukhu kanye noshizi kukho konke ukudla, ungase ukuthole ukukhawulela ukudla. Faka ukudla kwe-ketotarian , ukuguqulwa okudalwe ngu UDkt. Will Cole lokho kugcwalisa imifino eminingi ngenyama, inhlanzi noshizi ngokusesilinganisweni. Sithole izindlela zokupheka ezingama-26 ze-ketotarian ukuze uqalise, kodwa okokuqala, nazi izisekelo.
OKUhlobene: Izinhlamvu Ezincane Ezingu-17 Akekho Ozokwazi Ukuthi I-Keto
Ngakho-ke, Iyini I-Ketotarian Diet?
Lolu hlelo lokudla oluthrendayo lugxile ezithakweni ezine-carb ephansi, amafutha ezitshalo kanye nemifino engenasitashi. Inyama, inhlanzi kanye noshizi konke kusekumenyu, kodwa kuhloswe ukuthi kudliwe ngokusesilinganisweni ngemifino eminingi ene-carb ephansi, njengemifino enamaqabunga. Amafutha anempilo afana namafutha kakotapheya namantongomane ayizengezo ezinhle kakhulu. Kufana ne ukudla okusekelwe ezitshalweni , susa ukuncika kokusanhlamvu nokudla okune-carb ephezulu. Ukudla kwe-ketotarian kungakusiza ulahlekelwe isisindo, ulwe nokuvuvukala futhi ufake ukudla okunempilo okwengeziwe ekudleni kwakho.
Ihluke Kanjani Ku-Keto?
Nakuba kokubili ukudla kune-carb ephansi, ukudla kwe-ketotarian kubeka kuqala imifino futhi kuhamba kancane enyameni nasebisini kune-O.G. keto. Zombili lezi zinhlelo zingafaka umzimba wakho ku-ketosis, okusho ukuthi uzoqala ukushisa izitolo zamafutha ukuze uthole amandla ngenxa yokuntuleka kwama-carbs. Inzuzo enkulu? Usengaziphathisa okwenyama yenkomo noma eyengulube kanye noma kabili ngesonto ngaphandle kokuzwa sengathi uboshelwe ushizi ogoqwe ubhekeni kanye nenkukhu eyosiwe ngakho konke ukudla. Kulelo nothi, sinemibono embalwa...
40 Amaphinifa1. I-Greek Healthy Meal Prep
Singakuthola lokhu ngesidlo sasemini nsuku zonke?
I-Modern Proper2. Isaladi ye-tuna kanye ne-Chickpea Stuffed Avocado
Lesi sidlo sigcwele amaprotheni namafutha anempilo.
Feel Good Foodie
3. Isaladi Leqanda Elinempilo
I-crunchy, i-creamy futhi iyaqabula.
Isithombe: Liz Andrew/Styling: Erin McDowell4. Amabhomu Amafutha E-Strawberry Keto
Gcina okungeziwe esikhwameni sakho ukuze udle lapho indlala ihlasela.
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell5. I-Sesame-Ginger I-Salmon Ebhakiwe ku-Parchment
Uyazonda ukwenza izitsha? Lokhu kungokwakho.
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell
6. Shrimp with Cauliflower ‘Grits’ and Arugula
Ukudla okunethezeka ngokusezingeni eliphezulu (futhi kunempilo).
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell7. Slow-Cooker Mediterranean Frittata
Setha, khohlwa, et voilà: Ukudla kwasekuseni kuyanikezwa.
Thola iresiphi
Isithombe: Mark Weinberg/Styling: Erin McDowell8. I-Low-Carb Zucchini Enchiladas
Yeqa ubhontshisi omnyama nommbila uma ufuna ukwehlisa isibalo se-carb. Ngeke uphuthelwe ama-tortilla.
Thola iresiphi
I-Yum enhle9. I-Portobello Pizza-Stuffed Mushrooms
Ngeke neze sinqabe kuhlu lwesithako ngalobu bufushane.
Isitsha Esichaziwe10. I-Watermelon Radish Tuna Tostadas
Phina lena ephathini yakho yesidlo sakusihlwa esilandelayo.
Isithombe: Liz Andrew/Styling: Erin McDowell11. Imizuzu engu-20 yeShrimp Scampi Zoodles
Lonke ibhotela, ilamula nesweli ye-original-minus (iningi) lama-carbs. Yeqa iwayini elimhlophe ukuze unciphise nakakhulu.
Thola iresiphi
Hey Keto Mama12. I-Parmesan Cauliflower Steaks
Esikhundleni sokusebenzisa isinongo sikagalikhi, zama u-garlic othosiwe esikhundleni salokho. Kukufanele ukulinda.
Isithombe: Liz Andrew/Styling: Erin McDowell13. Izitsha ze-Paleo Egg Roll zemizuzu engama-20
Ingulube egayiwe ecolekile, iklabishi eligayiwe, ujinja omusha kanye nesoso yesesame-soy.
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell13. I-Shakshuka eluhlaza
Ukudla akufanele nanini kukuvimbele ekuphatheni i-brunch.
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Isithombe: Nico Schinco/Styling: Aran Goyyahan14. Isobho Lenkukhu Elimnandi Lemon-Ginger
Aka isikhali sakho esiyimfihlo siza isizini yomkhuhlane.
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell15. I-Crispy Goat Cheese Salad
Amamedali kashizi wembuzi athosiwe afakwe kuma-pistachios? Leyo isaladi elandela inhliziyo yethu.
Thola iresiphi
Isithombe: Liz Andrew/Styling: Erin McDowell16. Izilayidi ze-Brussels Sprout
Impela, ungakwazi ukunikeza isixuku lezi. Noma ungashwabadela lonke isitsha ngokwakho. Ukuzikhethela kungokwakho.
Thola iresiphi
U-LAUREN V. ALLEN / CHÈVRE17. Isaladi ye-Sugar Snap Pea ne-Chèvre Ranch
Ukugqoka kulayishwe ushizi wembuzi we-tangy (kodwa ungakhathazeki-kukhona okunye okuphuka phezulu, futhi).
Thola iresiphi
MELLISSA SEVIGNY/SQUEAKY CLEAN KETO18. Konke Inkukhu Amaphiko
Cha, *asiguli* yikho konke ukufakwa kwesinongo se-bagel. Futhi asisoze saba.
Thola iresiphi
Isidlo saseMedithera19. I-Salmon Eyosiwe ngeMango Salsa
Futhi kanjalo nje, siseholidini.
Isithombe: Liz Andrew/Styling: Erin McDowell20. Amaqanda Abhakiwe E-Ketogenic kanye nama-Zoodle ane-Avocado
Asikaze siphathwe yingqondo ukuze sibe nemifino yokudla kwasekuseni.
Thola iresiphi
I-Low Carb Yum21. Ukholifulawa Au Gratin
Akubukeki kumnandi? Kungase kubonakale kungcono nakakhulu etafuleni lakho Lokubonga.
I-Low Carb Africa22. Ibhodwe Elisheshayo Isobho Lethanga Elinoshukela
Ngokungafani nobhatata onesitashi, ithanga kuyindlela enhle yokuthola ukulungiswa kwakho kokuwa ku-keto.
Ngiphakele Phoebe23. Paleo Eggs Benedict with Smoked Salmon, Avocado and Easy Turmeric-Ghee Hollandaise
TBH, singaphuza i-ghee hollandaise ngotshani.
I-Low Carb Africa24. Instant Ibhone-In Ingulube Izinqamu
Ukhilimu osindayo, umhluzi wenkomo kanye nezinongo eziningi kwenza lokhu okuyinhloko kukufanelekele ukuzungezisa kwakho isidlo sakusihlwa okuvamile.
I-Low Carb Africa25. Isaladi Le-Broccoli Nge-Bacon kanye Nembewu Ye-sunflower
Zama isandla sakho ekwenzeni esakho i-mayo emnandi -kungenzeka ukuthi usunazo izithako ozidingayo.
I-Yum enhle26. Amathanga Enkukhu Ebhakiwe Ebhakabhaka
Ayibi lula kuneresiphi yemizuzu engama-20 ngaphandle kokulungiselela.
OKUHLOSIWEYO: Uhlelo Lokudla Okusekelwe Esitshalweni Okungewona Wonke AmaSaladi Ne-Oatmeal