Inye into ekungekho mntu uyiqwalaselayo ngaphambi kokuba aqale ukutya kwe-keto? Kuya kuba nzima kangakanani ukuthenga igrosari ngaphambi kokuba ube yingcali malunga nokuba yintoni keto-friendly kwaye yintoni engeyiyo. Ukubonisa iibhokisi zobhaliso ze-keto ezili-10 ezenza wonke umsebenzi kuwe.
EZIPHATHELELEYO: 55 Keto Dinner Recipe Ideas to Zama Tonight
Umpheki oluhlaza1. Umpheki oluhlaza
Ukuba ulungele ukucoca ukutya kwakho, ungajongi ngakumbi. Kwi-Green Chef's Keto + Paleo Meal Plan, uya kufumana into oyifunayo ukwenza i-gluten- kunye nokutya okuziinkozo (bye-bye, carbs) ezityebileyo kwiiprotheyini kunye nemifuno ethunyelwa ngqo kwikhaya lakho. Khetha nje ukuba ukwimo yakho kwaye ibhokisi yezithako ezahlulwe kwangaphambili iya kusinga emnyango wakho. Imenyu iyajikeleza, kodwa ukhetho oludlulileyo lubandakanya inkukhu ekhrimu ene-caper sauce, i-coconut chicken curry kunye ne-Baja shrimp.
Umnqathe omfusa2. Umnqathe omfusa
Uyazibuza ukuba ungaya kwi-vegan na kwaye keto? Impendulo nguewe-ukuba nje ufumana iprotein eninzi ukuze uhlale ugcwele. Umnqathe omfusa isityalo-based Imenyu ineprotheyini eninzi, iinketho ezine-carb ephantsi ezingenanyama, njenge-spaghetti Bolognese kunye ne-zucchini noodles, isuphu ye-kale kunye ne-cannellini yembotyi kunye nesuphu ekhrimu yekhokhonathi yomnqathe. Oda isidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa evekini kwaye izithako ozifunayo ziya kuthunyelwa kuwe ngezabelo ezimbini okanye ezine. Ukuba ungaphezulu kwegrazer, unokongeza i-snacks njengentlama ye-cookie engenagluten kwinqwelo yakho nayo.
Yithenge (-10+/ngenkonzo nganye)
Snap Kitchen3. Snap Kitchen
Ukuba ufuna ukuya keto kodwa konke kubonakala ngathi kuninzi umsebenzi , kufuneka uzame oku ibhokisi yorhumo lokutya . Kulula ukuvula ibhokisi, ukufaka isidlo sakho kwi-microwave kunye nokuqwenga. Qala ngokukhetha isicwangciso esivunyiweyo sokutya, emva koko uhlengahlengise imenyu yakho yeveki ngokusekelwe kwinto oyinqwenelayo. Isicwangciso se-keto sibeka ukutya okune-carb ephantsi okuya kukunceda uphucule iswekile yegazi kunye nokunciphisa ubunzima bakho ngaphambili kunye neziko, njenge-piccata yenkukhu, inyama yenkomo ye-chimichurri kunye ne-salmon ehamba ze. Kukwakho neprotheyini ephezulu, impilo jikelele kunye nezicwangciso zesiko ezikhoyo.
I-Sun Basket4. Ingobozi yeLanga
I-Sun Basket yenziwe ngabapheki, i-dietitian-ivunyiwe kwaye imnandi kakhulu. Isicwangciso seCarb-Conscious siya kukunceda uhlale kwi-ketosis kunye neprotheyini ecebileyo, izidlo eziphantsi kwe-carb ezigcwele imveliso ye-organic, izithako ezicocekileyo kunye-ibaluleke kakhulu-isignesha isosi. Khetha kwizitya ezifana neekomityi zelettuce zeTurkey, inyama yenkomo yaseVietnam eshukumayo kunye nesaladi yesithixokazi esiluhlaza esineminqathe eyojiweyo.
I-Cratejoy5. Ibhokisi yeKeto
Ngokuqinisekileyo, isidlo se-carb ephantsi siyimfuneko kwi-keto yokutya. Kodwa intombazana ifuna i-snack. Ukubonisa i-Keto Box, umrhumo wenyanga oquka ngaphezu kwe-10 keto-friendly snacks, izithako zokubhaka, i-condiments, i-sauces kunye neziselo. Awuqinisekanga? Ukubhaliswa kwakho kuya kukufumana ukubonisana kwemizuzu engama-20 kunye nomqeqeshi we-keto emva kokuba ibhokisi lakho lesibini lifikile. Cinga iimveliso ezifana ne-keto butter cookies, i-hemp brittle, i-rosemary walnuts kunye ne-keto pasta.
Ibhokisi yeSilarha6. Ibhokisi yeSilarha
Akunyanzelekanga ukuba ube kwi-keto ixesha elide ukuze ufumanise ukuba uya kufuna iprotein eninzi ukuze udlule kuyo. Tsiba igrosari kwaye ufumane ibhokisi yenkomo ekumgangatho ophezulu, inyama yehagu kunye nenkukhu ithunyelwe ngqo emnyango wakho rhoqo ngenyanga endaweni. Yiya kuyo yonke inyama yenkomo, inyama yehagu, inyama yenkomo kunye nenkukhu, ibhokisi exutyiweyo okanye ibhokisi yesiko ukonwabela ukusikwa ngeendlela ezahlukeneyo, ukusuka kwi-New York strip steak ukuya kwinyama yehagu ukuya kwidrumstick.
Itshizi kaMurray7. I-Murray's Cheese yeKlabhu yeNyanga
Uyakuphoswa sisonka, ipasta, ikeyiki kunye nazo zonke iikhabhu zakho ozithandayo. Kodwa kukho enye isilivere ebaluleke kakhulu kwi-keto: itshizi. Kwaye uMurray's wenza eyona nto ingcono. Ibhokisi yeklasikhi yingqokelela ejikelezayo yeetshizi ezintathu okanye ezine ezineempawu ezinokufunyanwa ngasemva ziingcali kunye nabaqalayo. Iitshizi ziza kunye nesikhokelo esibandakanya amanqaku okungcamla kunye neziselo zokusela. Ukuba ufuna i-splurge, khangela iBhodi ye-Cheese yeKlabhu yeNyanga epheleleyo kunye nenyama, ushizi kunye nokukhapha njengejam okanye i-crackers.
Iapron eBlue8. IApron eluhlaza okwesibhakabhaka
Ngelixa Iapron eBlue ayinazo izicwangciso zokutya ezithile okwangoku, iiresiphi zibhetyebhetye kwaye zinokuthatha nayiphi na i-tweaks okanye ukutshintshwa onokuthi ube nakho. Ukuba imenyu yeveki ethile ayingeni kwisicwangciso sakho sokutya, musa ukubila: Yenza utshintsho oluthile ekhaya xa ibhokisi ifika okanye utsibe ngokupheleleyo ukuhanjiswa kwaloo veki. Iiresiphi zeCarb-conscious ziquka inyama yenkomo yetshizi ye-chipotle kunye nemifuno ebhaka nge-squash ye-spaghetti, i-salmon ye-pesto ye-sheet-pan kunye nemifuno egcadiweyo kunye ne-tilapia kunye nesosi emdaka yebhotolo-idiliya yepani.
I-Cratejoy9. Ibhokisi yam ye-Keto Snack
Ngaba ujonge ikeyiki yemagi yeketo? Isiraphu yetshokholethi eneswekile ephantsi? Keto chips uya kuyenza ngokwenene funa ukutya? Lo vimba wobuncwane bokungcamla uye wagubungela. Uza kufumana i-snacks ezisibhozo ukuya kwi-12 ephantsi-carb ngenyanga, nganye ingaphantsi kwe-5 carbs ngokuphakelayo. Kwimeko apho ufuna ukukholisa ngakumbi, mhlawumbi ukuthunyelwa kwamahhala kwanele ukukushukumisa.
Isicwangciso Sokutya Okutsha10. Isicwangciso sokutya okutsha
Xa uneveki exakekileyo ngaphambili kwaye ufuna nje ukusuka kwiqanda ukuya kwisidlo sangokuhlwa kwimizuzu embalwa eflethi, jikela kwiSicwangciso seSidlo esitsha. I keto menu kuya kukunceda ugcine ukutya kwakho kwe-carb ephantsi kwaye utshise amanqatha ngokulula. Akukhona nje isidlo sangokuhlwa njengesaladi ye-taco yenkomo kunye ne-cod ebhakiweyo i-Oscar, kodwa kukwakho isidlo sakusasa esinobuchule, njenge-omelet ye-Philly cheesesteak kunye netshili yenkukhu kunye nesitya sokukrala seqanda.
