Dongosolo Lapansi la Zakudya Zakudya Zamadzimadzi ndi Keto Mukamayenda

Kutsata zakudya za keto kumakhala kovuta mukakhala ndi khitchini yathunthu ndipo mumatha kuphika kuchokera ku keto chakudya kunyumba. Koma kumamatira ku mafuta olemera, zakudya zamafuta ochepa ndi nkhani ina mukamapita kuntchito kapena kokasangalala.

Keto poyenda angawoneke ngati vuto lalikulu - koma sikuyenera kutero. Pemphani kuti mupeze zakudya zabwino kwambiri za keto pamsewu komanso zakudya zazing'ono zomwe mungapeze kulikonse.

Kaya mukudya zakudya za ketogenic kuti muchepetse kunenepa kapena mphamvu zabwino - palibe chifukwa chonyalanyaza ketosis chifukwa choti muli panjira.

# 1. Idyani chakudya musanachoke kunyumba kwanu

Chakudya chochepa cha carb chimatanthauza kudya zakudya zomwe zilibe chakudya chambiri chomwe chimapezeka kwambiri mu zakudya zotsekemera, pasitala, mkate, ndi zina zambiri.

Chimodzi mwazinthu zazikulu kwambiri zomwe mungatsatire kuti muzidya zakudya zochepa za carb ngakhale mukuyenda ndikudzaza chakudya chanu chochepa musanachoke kwanu.

Izi zitha kukhala zothandiza kwambiri popeza kwanu ndi malo okhawo komwe mungadye chakudya chokwanira cha carb. Musafulumire, yambani ulendo wanu mukumverera kuti mukudyetsedwa ndikukhutitsidwa.

Mutha kukhala ndi mazira owiritsa, nyama yankhumba yophika, ma muffin a dzira owotchera, zipatso ngati zipatso kapena mtedza. Kupatula izi, mutha kudzikonzeranso nokha chakudya mukakhala ndi nthawi yokwanira, yomwe imaphatikizapo soseji ndi bowa ndi tomato kapena mapeyala okhala ndi mayonesi.

# 2. Phunzirani luso lodyera m'malesitilanti

Tili paulendo, chakudya chokha chomwe tingakhale nacho ndi malo odyera kapena malo ogulitsa. Ndi luso lomwe muyenera kudziwa ngati mukufuna kukhala ndi moyo wathanzi ndikutsatira dongosolo lanu laling'ono la zakudya zama carb.

Idyani kunja molimba mtima ndipo kumbukirani mfundo zotsatirazi mukamaitanitsa chakudya chanu. Nenani wamkulu ku mkate m'malo mwake, mutha kufunsa ma veggies ena. Umu ndi momwe timasinthira wowuma ndi mchere wambiri wathanzi ndi mavitamini.

Pofuna kununkhira chakudya chanu, mutha kuwonjezera batala. Yesetsani kudya mchere, komabe, ngati ndizovuta, onetsetsani zipatso zina zokongoletsedwa ndi kirimu cholemera.

Mwamwayi, pali malo ambiri odyera a keto omwe mungapeze. Onetsetsani kuti muwafunse kuti azisintha zakudya zanu kuti muzisunga carb.

# 3. Pakani mapaketi ochepa azakudya zochepa zapa carb paulendo

Ambiri a ife timakhala ndi chiyeso chofunafuna china chake paulendo. Komabe, ndizovuta kupeza zakudya zoyenera malinga ndi dongosolo lanu lazakudya mukamayenda munjanji kapena pandege.

Chifukwa chake, nthawi zonse kumakhala kwanzeru kunyamula zokhwasula-khwasula nokha kuti mupewe chiyeso chodyera zinthu zopezeka mosavuta pasiteshoni ya njanji.

Ikani mtedza kapena batala wa mtedza m'thumba lanu mukamayenda. Muthanso kunyamula mazira osenda bwino ochokera kunyumba. Musaiwale kuwonjezera mchere wowonjezera kukoma.

Tchizi amathanso kukhala mwayi wosankha. Hamu wokhala ndi tchizi akhoza kukhala chinthu chanu. Tengani chokoleti chomwe chimakhala ndi cocoa woposa 70% kapena maolivi ama saladi kapena nyama zam'mimba kuti zilumidwe mwachangu zina.

# 4. Gwiritsani ntchito khofi kuti muchepetse njala yanu

Caffeine samangochotsa zilakolako zakumwa chakumwa komanso amathandiza kuchepetsa njala. Chifukwa chake, musaiwale kunyamula tiyi kapena khofi ndi inu nokha.

Kofi yanu imatha kukhala yakuda kapena yodzaza ndi kirimu cholemera kapena batala wosungunuka. Kapu imodzi ya khofi ikuthandizani kuti muchepetse njala yanu.

Tengani kapu kapena tiyi (chilichonse chomwe muli nacho) nthawi iliyonse yomwe mumafuna kudya china. Njira imeneyi ikuthandizani kuti muchepetse zolakalaka zanu mpaka mutafika pamalo okhala ndi chakudya chabwino komanso chopatsa thanzi.

# 5. Yesani kusala

Ngati mumatsata chakudya chochepa kwambiri cha carb mwachipembedzo, ndiye kuti ndikosavuta kuti muzisala kudya pafupipafupi.

Ngati mukufuna kukwera ndege kapena kukakwera sitima kukakwera m'mawa, ndiye dzazani chakudya choyenera cha zakudya ndipo musadye ngakhale pang'ono mpaka nthawi yamadzulo.

Kapenanso mutha kuzichita mwanjira ina iliyonse yomwe ingakuyenerereni bwino kwambiri. Njirayi imangopangitsa kuyenda kwanu kosavuta komanso kukuthandizani kupewa zakudya zopanda thanzi.

Kusala kudya kumatha kuchitika kulikonse komanso nthawi iliyonse. Chifukwa chake, kuyesera kukhomereza izi ngati chizolowezi kungakhale kopindulitsa kwa inu komanso thanzi lanu. .

Zakudya zazing'ono zama carb oyenda pang'ono

Akamwe zoziziritsa kukhosi: Simungathe kunyamula chakudya chotsika kwambiri cha carb nanu kulikonse komwe mungapite, chifukwa chake kusankhidwa kotsika kwambiri kwama carb ndikofunikira. Maulendo apandege ndi ovuta makamaka pankhaniyi chifukwa ndinu omvera, ku eyapoti komanso mlengalenga. Kutengera kukula kwa eyapoti (ma) komanso kutalika kwa ndege (m), mungafunikire kungodalira zakudya zanu zokha. Ganizirani kulongedza zinthu zingapo monga:

• Mtedza - Ndikupangira kumenya Trader Joe ngati mungathe…
• Mbewu Dzungu - Ndagweratu chifukwa cha izi Super Seedz , omwe ali ndi ma carbs ochepa. Ndimakonda Curious Curry, monganso ana anga. Khalani ndi mitundu yosangalatsa, chifukwa zotsekemera zimakhala ndi shuga pang'ono.
• Jerky ndi Pepperoni Sticks - zosankha zina ndizabwino kuposa zina. Primal yatsopano ali ndi carb wabwino wotsika, ndipo Msipu Kuthamanga Minda ali ndi timitengo ta ng'ombe tomwe tili ndi msipu komanso wopanda gilateni.
• Mabotolo a mtedza - Nthawi zonse ndimadzaza kontena kakang'ono ka chiponde kuti ndikwere nawo pandege, limodzi ndi mpeni wa pulasitiki. Kuti zinthu zikhale zosavuta, mutha kupeza mapaketi a Butter wa Peanut wa Justin kapena Buluu wa Almond . Kapena ngati matupi anu sagwirizana nawo, Butter Dzuwa ali ndi mapaketi ofinyira nawonso (ali ndi shuga pang'ono, FYI yekha).
• Chokoleti Chopanda Shuga - Ndi chiyani china chomwe mukufuna kufalitsa batala wanu? Kunyamula chokoleti pang'ono ndi batala wa chiponde nane paulendo kumandithandiza kuti ndisamve kuti ndikumanidwa. Pomwe anthu ena akudya mchere, ndikudziwa kuti nditha kubwerera kuchipinda changa ndikadzakomanso pang'ono. Nthawi zambiri ndimanyamula Chokoleti cha Mkaka wa Lily ndi Maamondi Amchere koma chokoleti changwiro ili ndi zosankha zina zabwino.
• Swerve mapaketi kapena mapaketi ena a zotsekemera zomwe mumazikonda - ndimasunga zochepa nthawi zonse kuti ndikometse tiyi ndi ma khofi ndikupita. Ngakhale ndimakonda kumwa khofi wanga wopanda shuga, cappuccino nditatha kudya ndi chotsekemera pang'ono ndimchere wotsika kwambiri wa carb.
• Zakudya Zosakaniza Tchizi - pali zokhwasula-khwasula zokhazokha za tchizi zomwe mungasankhe masiku ano ndipo zimakhala bwino mukamafuna chakudya. Yesani Tchizi Mwezi chakudya chochepa kwambiri.
• Zokwera Pork - crunch kwambiri pazolakalaka zanu zamchere. Ndimakonda mapaketi ang'onoang'ono omwe amachokera Wolowa wa Bacon popeza ndiwo kukula koyenera koyenda.
• Mapaketi amafuta a kokonati - Kelapo Ali ndi mafuta ochepa a kokonati a supuni yaying'ono, kuti azikulimbikitsani popita.

Kuziziritsa! Pakukwera ndege palokha, nthawi zonse ndimatenga kachikwama kozizira pang'ono kotsekemera, kamene kamakwanira kunyamula kwanga, limodzi ndi ine. Mwanjira imeneyi, ndimatha kunyamula zinthu zochepa zowola tsikulo. Dulani nyama zamasamba ndikuviika, timitengo ta tchizi, kapenanso saladi yaying'ono ndi mavalidwe. Ndimadziwikanso kuti ndimatenga chakudya chotsalira chamadzulo usiku ndisananyamuke, monga soseji yophika kapena nyama yang'ombe. Onetsetsani kuti mwanyamula zopukutira thukuta ndi ziwiya zapulasitiki. Ndipo yesetsani kupewa zinthu zonunkhira monga saladi ya tuna kapena saladi ya dzira, kuti musakhumudwitse anzanu omwe mukuyenda nawo.

Kunyumba Kutali Kwathu: Kupita kwinakwake ndi khitchini? Zangwiro! Ikani pambali chipinda chanu kuti muzisakaniza zomwe mumakonda kwambiri. Chaka chilichonse ndimapita ku Canada ndi banja langa, komwe timachita lendi nyumba yayikulu. Nthawi zonse ndimanyamula ufa wa amondi ndi zotsekemera mu sutikesi yanga, komanso ma Lily's Chocolate Chips, chifukwa zinthu izi ndizovuta kuzipeza komanso / kapena zodula kwambiri kumeneko. Kenako ndimagula zosakaniza zina monga mazira, ufa wa koko, batala ndi kirimu, ndipo ndakhazikika kuti ndizipanga makeke anga ndi buledi wofulumira. Ndipo popeza khitchini yobwereka sangakhale ndi mapani osankhika ambiri, ndimabweretsanso makapu a muffin omwe amatha kuyima pawokha ndipo safuna poto wa muffin. Mutha kugwiritsa ntchito silikoni kapena makapu owuma ophika makapu .

Maria wa Keto Adapted akutiNthawi zonse timapeza malo okhala ndi khitchini. Ndalama zowonjezera nthawi zambiri zimagwira ntchito panthawi yomwe mumasunga pakudya.Konzani dongosolo la mapulani. Timapezanso ntchito zomwe zimadzaza firiji musanawoneke. Dzinja lapitali pomwe tidakhala ku Maui adayitanitsa kuti adzawone kawiri tikufuna mazira ambiri ndi batala!.

Zosankha Zakudya

Zakudya zopanda firiji

Ganizirani njira zomwe mungasinthire chakudya chanu; Mwachitsanzo, ngati mazira ali gawo lalikulu la zakudya zanu, ganizirani zowotcha zingapo. Izi ndizosavuta kusunga, zosinthika, ndipo zimatha kukupangitsani kutsatira njira. Salmon ya ng'ombe yamphongo kapena yamzitini, tuna, ndi nkhuku ndi abwenzi anu pano. Maolivi amzitini ndi mapuloteni amagwedezeka ndi njira zina.

Zakudya zoziziritsa kukhosi (monga mtedza wouma, tchizi wa zingwe, ndi magawo a pepperoni) ndi njira zabwino zofunika kuziganizira; Sikuti izi zingakhutiritse zolakalaka zochepa pang'onopang'ono, izi zimatha kusandulika kukhala chakudya chokwanira komanso champhamvu.

Zipatso zatsopano (kumbukirani ma macro anu!) Monga ma avocado ndi njira yabwino kwambiri yomwe ingagulidwe komwe muli ndipo izisungidwa bwino m'malo opanda firiji malinga ngati simudule kapena kukonzekera kale.

Zakudya za mufiriji

Malo ambiri omwe mungakhalepo amapereka zina zomwe mungasankhe mufiriji. Kugula mabala ozizira ndikutchinga tchizi kudzakuthandizani kukhutitsa nyama ndi mafuta. Ganizirani zopanga saladi wa dzira, saladi wa tuna, kapena saladi wankhuku; izi zitha kukhala zokonzeka mchipinda cha hotelo ngati mungakonzekere (mwachitsanzo, kubweretsa mazira owiritsa, nyama zamzitini, ndi zotengera kunyumba, ndikusakaniza saladi komwe mukupita).

Ngati ulendowu ukhala wokhala masiku ambiri, lingalirani kukonzekera zakudya zingapo ndikuziziziritsa, kenako kusamutsa chakudya chamawa kuchokera mufiriji kupita mufiriji m'mawa uliwonse.

Zosankha zatsopano za nyama, monga nkhuku zowola kapena mapiko a nkhuku kuchokera ku chakudya, ndi zina zofunika kuziganizira; zinthuzi zakonzedwera inu ndipo zitha kuwonjezera mtundu wambiri wosiyanasiyana wazinthu zanu zomwe mwakonzekera. Hummus ndi tchizi ndi malingaliro ena abwino.

Malo Odyera

Malo odyera ambiri (chakudya chofulumira, nawonso) ali ndi ma carb otsika ndi mbali. Ngati mukulakalaka burger, funsani kuti atakulungidwa ndi letesi kapena kusiya bun. Nyama yang'ombe, nsomba ndi nyama zina zimakhala zotsika kwambiri. Kumbali zonse, pewani zinthu monga batala, mpunga ndi nyemba posintha ndi zinthu wamba monga masaladi, katsitsumzukwa ndi zophika zokazinga. Ndipo onetsetsani kuti mupita ku Chipotle! Pezani mbale, mulibe mpunga kapena nyemba, ndipo mudzaze nyama, tchizi, guacamole ndi kirimu wowawasa wambiri momwe mungafunire! Mudzadabwa kuti ndi njira zingati za keto zomwe zingapezeke kunja uko.

Muli Ndi Izi!

Kuyenda kungakhale chifukwa chosiya zakudya zanu, kapena mwayi wosangalatsa wopeza zakudya zatsopano ndi njira zophikira. Kumbukirani kuti vuto lirilonse lingagonjetsedwe ndi kukonzekera koyenera, ndipo kupitiriza kudya zakudya za keto mukamayenda sikutero. Likawomba wotheratu!

Tengera kwina:

Kuyenda kungakhale chakudya cha moyo wanu, komabe, musalole kuti chakudya chomwe mumadya chiwononge thupi lanu.

Tsatirani chakudya chanu chochepa cha carb mwachipembedzo potsatira malangizo omwe atchulidwa pamwambapa mukamadya mu bukhuli.

Pakadali pano, musaiwale kumwa madzi ambiri. Kuyenda si chifukwa chobera chakudya chochepa cha carb, onetsetsani kuti thanzi lanu ndilofunika kwambiri ndikusangalala ndi tchuthi chanu.

Zamkatimu

• # 1. Idyani chakudya musanachoke kunyumba kwanu
• # 2. Phunzirani luso lodyera m'malesitilanti
• # 3. Pakani mapaketi ochepa azakudya zochepa zapa carb paulendo
• # 4. Gwiritsani ntchito khofi kuti muchepetse njala yanu
• # 5. Yesani kusala
• Zakudya zazing'ono zama carb oyenda pang'ono
• Zosankha Zakudya
• Zakudya zopanda firiji
• Zakudya za mufiriji
• Malo Odyera
• Muli Ndi Izi!
• Tengera kwina:

• Mtengo wa Cherimoya Ubwino, Mbewu ndi Momwe Mungadye
• KODI MUNGADYA MBUZI ZOKHUDZITSA MIMWE?