Abincin gaggawa mai Kyau-Abokai: Abubuwa 9 Masu Dadi Kuna Iya Ci

Wadatacce

• 1. Bunless Burgers
• 2. -ananan Carb Burrito Bowls
• 3. Breakfasts
• 4. Bunless Chicken Sandwich
• 5. Kananan-Carb Salad
• 6. Kayan Shaye-Shaye masu Kyawu
• 7. Burgers-Wanda Aka Nade
• 8. "Marassa kyau"
• 9. Kayan Ciki Mai Sauƙi
• Layin .asa

Zaɓin abinci mai sauri wanda ya dace da abincinku na iya zama ƙalubale, musamman yayin bin tsarin abinci mai ƙuntatawa kamar abincin ketogenic.

Abincin abincin ketogen yana da mai, mai ƙarancin carbi kuma matsakaici a cikin furotin.

Duk da yake yawancin abinci mai sauri suna da yawa a cikin carbs, akwai wasu zaɓuɓɓuka masu dacewa da keto.

Anan akwai zaɓuɓɓukan abinci-mai sauri 9 waɗanda zaku ji daɗi akan abincin ketogenic.

1. Bunless Burgers

Kayan abinci na yau da kullun daga gidajen cin abinci mai sauri suna da yawa a cikin carbs saboda buns.

Don tsarin da aka yarda da shi na abincin burger mai saurin abinci, kawai tsallake bun da duk wani abin da zai iya zama babba a cikin carbs.

Sanannen kayan marmari sun hada da zuma mustard, ketchup, teriyaki sauce da albasa mai kiɗa.

Musanya abubuwan da ke sama tare da Mayo, salsa, soyayyen kwai, avocado, mustard, latas, kayan miya, albasa ko tumatir dan rage cinya da kuma kara kitse a abincinku.

Anan akwai misalai na ƙananan-carb, abinci mai ɗanɗano na burger:

• McDonald's Double Cheeseburger (babu bun): Kalori 270, gram 20 na mai, gram 4 na carbi da gram 20 na furotin (1).
• Wendy's Double Stack Cheeseburger (babu bun): Kalori 260, gram 20 na mai, gram 1 na carbi da gram 20 na furotin (2).
• Guda biyar Bacon Cheeseburger (babu bun): Kalori 370, gram 30 na mai, gram 0 da gram 24 (3).
• Hardees ⅓ lb Thickburger tare da cuku da naman alade (babu bun): Kalori 430, gram 36 na kitse, gram 0 da carbi gram 21 (4).
• Sonic Double Bacon Cheeseburger (babu bun): Kalori 638, gram 49 na kitse, gram 3 na carbs da gram 40 na furotin (5).

Yawancin cibiyoyin abinci da sauri za su yi farin cikin yi maku burger mara ƙaya.

Yourara yawan cin fiber ɗinka ta hanyar ƙara salatin gefen mai sauƙi wanda aka ɗora tare da sutturar mai mai ƙoshin abinci.

Bunless burgers abu ne mai sauƙi, mai saurin-saurin-abinci wanda zai ba ku gamsuwa lokacin cin abinci a kan tafiya.

2. -ananan Carb Burrito Bowls

Abin mamaki, rufin burrito guda ɗaya na iya ɗaukar fiye da adadin kuzari 300 da gram 50 na carbs (6).

Tunda abincin ketogenic yana da ƙasa ƙwarai a cikin carbs (yawanci ƙasa da 5% na yawan adadin kuzari), tsallake ƙwanan burrito da nadewa lallai ne.

Abin farin ciki, zaku iya gina kwalliyar burrito mai ban sha'awa ba tare da ƙarin carbs ba.

Fara tare da ƙaramin-carb base kamar ganye mai ɗanɗano, sannan ƙara fifiko na furotin da zaɓin mai.

Tabbatar kauce wa ɗakunan-carb masu yawa kamar gutsun gwaiwa, wake, ado mai zaki ko masara.

Maimakon haka, tsaya tare da mai mai mai yawa, zaɓuɓɓuka masu ƙarancin carb kamar yankakken avocado, saitéed veggies, guacamole, kirim mai tsami, salsa, cuku, albasa da sabbin ganye.

Anan akwai wasu zaɓuɓɓukan kwano na burrito don abincin ketogenic:

• Chipotle Steak Burrito Bowl tare da letas, salsa, kirim mai tsami da cuku (babu shinkafa ko wake): Kalori 400, gram 23 na mai, gram 6 na carbi da gram 29 na gira (7).
• Chipotle Chicken Burrito Bowl tare da cuku, guacamole da letas na roman (ba shinkafa ko wake): Kalori 525, gram 37 na kitse, gram 10 na carbs da gram 40 na furotin (7).
• Taco Bell Cantina Power Steak Bowl tare da karin guacamole (ba shinkafa ko wake): Kalori 310, gram 23 na mai, gram 8 na carbi da gram 20 na furotin (8).
• Moe's Southwest Grill Burrito Bowl tare da naman alade carnitas, gasasshen barkono, kirim mai tsami, cuku da guacamole (babu shinkafa ko wake): 394 adadin kuzari, gram 30 na mai, gram 12 na carbs da gram 30 na furotin (9).

Irƙiri wani zaɓi na kwano mai ɗanɗano ta burto da dusar shinkafa da wake da kuma ɗorawa a saman kayan da kuka fi so, mai ƙarancin-carbi.

3. Breakfasts

Zaɓin zaɓin karin kumallo na keto a gidan abinci mai saurin abinci ba zai zama da wahala ba.

Yawancin cibiyoyin abinci da sauri suna ba da ƙwai, waɗanda sune cikakkun abinci ga waɗanda ke bin abincin ketogenic.

Ba wai kawai suna da yawan mai da furotin ba, suna kuma da ƙarancin carbi.

A zahiri, kwai daya yana dauke da kasa da gram 1 (10).

Kodayake ana yin jita-jita da kwai da yawa tare da burodi ko kuma ruwan kasa, yana da sauƙi don yin odar ku keto-friendly.

Zaɓuɓɓukan karin kumallo masu zuwa babban zaɓi ne ga mutanen da ke bin abincin ketogenic:

• Panera Bread Power Breakfast Bowl tare da nama, qwai biyu, avocado da tumatir: 230 adadin kuzari, gram 15 na mai, gram 5 na carbs da gram 20 na furotin.
• Babban abincin karin kumallo na McDonald ba tare da biskit ko launin ruwan kasa ba: 340 adadin kuzari, gram 29 na kitse, gram 2 na carbi da gram 19 na furotin (1).
• Bacon McDonald, Kwai da Cuku Biskit ba tare da biskit ba: Kalori 190, gram 13 na mai, gram 4 na carbi da gram 14 na furotin (1).
• Burger King Ultimate Breakfast Platter ba tare da pancakes, hash browns ko biskit ba: 340 adadin kuzari, gram 29 na mai, gram 1 na carbs da gram 16 na furotin (11).

Madadin haka, yin odar kwai mai bayyana tare da gefen tsiran alade da cuku koyaushe aminci ne ga masu cin abincin ketogenic.

Idan kuna da lokaci don tsayawa a wurin cin abinci, omelet tare da cuku da ganye shine wani madadin mai sauri.

Abincin abincin ƙwai shine cikakken zaɓi ga mutanen da ke bin abincin ketogenic. Tsallake manyan-carb add-ons kamar toast, zanta launin ruwan kasa ko pancakes ne dole ne.

4. Bunless Chicken Sandwich

Aya daga cikin hanyoyi mafi sauƙi don yin odar abincin dare mai ɗanɗano ko abincin dare lokacin cin abinci mai sauri shine a sauƙaƙe shi.

Yi odar sandwich ɗin gasasshiyar sandwich ba tare da bun ɗin ba da kuma tsara shi da kayan toshi mai mai ƙoshin abinci mai gina jiki kuma mai gamsarwa don kasancewa cikin kososis.

Yawancin gidajen abinci mai saurin abinci suna da wannan zaɓi - kawai zaku tambaya.

Anan ga wasu hanyoyi don yin karamin-carb, abincin kaza mai mai mai yawa yayin tafiya:

• McDonald's Pico Guacamole Sandwich ba tare da bun: Kalori 330, gram 18 na mai, gram 9 na carbi da gram 34 na furotin (1).
• Burger King Grn Gwanin Kaza tare da karin mayu kuma babu bun: Calores 350, gram 25 na kitse, gram 2 na carbi da gram 30 na furotin (12).
• Chick-fil-A Nakasassun Kayan Kaji da aka tsoma a cikin abinci guda 2 na kayan ado na ranch avocado: 420 adadin kuzari, gram 18 na mai, gram 3 na carbs da gram 25 na furotin (13).
• Wendy's Grilled Chicken Sandwich tare da karin mai kuma ba bun: 286 adadin kuzari, gram 16 na mai, gram 5 na carbs da gram 29 giram (14).

Lokacin yin odar gasasshiyar kaza, guji abubuwan da aka dafa a cikin miya mai zaki, gami da zuma ko maple syrup.

Tsallake bun da kitse don ba da sandwiches ɗin da aka dafa da abinci mai sauri wanda aka amince da shi da keto.

5. Kananan-Carb Salad

Salati daga gidajen abinci mai saurin abinci na iya zama mai ɗorewa a cikin carbi.

Misali, Wendy cikakken Apple Pecan Chicken Salad yana da gram 52 na carbs da kuma sikari gram 40 (15).

Carbs daga shahararrun kayan salatin kamar kayan miya, marinades da sabo ko busassun drieda fruitan itace na iya ƙara sauri.

Don kiyaye salatin ka a cikin carbi, yana da mahimmanci ka tsallake wasu abubuwan sinadarai, musamman ma waɗanda ke da ƙara yawan sukari.

Guje wa kayan saka mai dadi, 'ya'yan itace da sauran sinadarai masu mahimmanci shine mabuɗin ga mutanen da ke bin abincin ketogenic.

Wadannan suna da zaɓuɓɓukan salatin da yawa waɗanda suka dace a cikin abincin ketogenic:

• McDonald's Bacon Ranch Grilled Salad Chicken tare da guacamole: 380 adadin kuzari, gram 19 na mai, gram 10 na carbs da gram 42 na furotin (1).
• Chipotle Salad Bowl tare da nama, romaine, cuku, kirim mai tsami da salsa: 405 adadin kuzari, gram 23 na mai, gram 7 na carbs da gram 30 na furotin (7).
• Moe's Taco Salad tare da adobo kaza, sabo ne jalapenos, cheddar cuku da guacamole: Kalori 325, gram 23 na mai, gram 9 na carbi da gram 28 na furotin (9).
• Ard's Roast Turkey Farmhouse Salad tare da man shanu na man shanu: 440 adadin kuzari, gram 35 na mai, gram 10 na carbs da gram 22 na furotin (16).

Don rage girman carbi, tsaya tare da mai mai mai ƙarancin yawa, kayan ado mara ƙanƙara kamar ranch ko mai da vinegar.

Tabbatar kauce wa biredin kaza, croutons, kwayoyi masu narkewa da baƙwar nama.

Akwai zaɓuɓɓukan salatin akan menu mai sauri. Yanke kayan sawa mai daɗi, 'ya'yan itace, croutons da kaji masu biredi na iya taimakawa rage ƙarancin abincin abincin.

6. Kayan Shaye-Shaye masu Kyawu

Yawancin abubuwan sha da aka yi amfani da su a gidajen cin abinci na gefen titi suna da yawan sukari.

Daga madarar shayi zuwa shayi mai zaki, abubuwan sha da sukari ke sarrafa abincin abinci mai sauri.

Misali, karamin karamin Vanilla Bean Coolatta daga Dunkin 'Donuts fakiti a gram 88 na sukari (17).

Wancan cokali 22 na sukari.

Abin farin ciki, akwai yawancin abin sha masu saurin-sauri waɗanda suka dace da abincin ketogenic.

Mafi kyawun zaɓi shine ruwa, amma anan akwai wasu zaɓuɓɓukan abin sha marassa ƙarfi:

• Shayin iced mara dadi
• Kofi tare da cream
• Black iced kofi
• Shayi mai zafi tare da ruwan lemon
• Ruwan soda

Tsayawa wani abu mai daɗa kalori kamar Stevia a cikin motarka na iya zuwa a lokacin da kake son ɗanɗano abin sha naka ba tare da ƙara carbs ba.

Lokacin bin abincin ketogenic, tsaya tare da shayi mara ƙanshi, kofi tare da cream da ruwa mai walƙiya.

7. Burgers-Wanda Aka Nade

Wasu gidajen cin abinci mai saurin-sauri sun lura cewa mutane da yawa sun ɗauki hanyar cin abinci mara ƙanƙanci.

Wannan ya haifar da abubuwan menu masu ɗanɗano kamar burgers-wanda aka nade, wanda shine kyakkyawan zaɓi ga mutanen da ke bin abincin ketogenic ko waɗanda suke son yanke carbi.

Ana samun burgers-nade masu ruɓi masu zuwa a menus na abinci mai sauri:

• Hardees ⅓ lb Low-Carb Thickburger: 470 adadin kuzari, gram 36 na mai, gram 9 na carbi da gram 22 na furotin (18).
• Carl's Jr. Lettuce-Nade Thickburger: 420 adadin kuzari, gram 33 na mai, gram 8 na carbi da gram 25 (19).
• In-n-Out Burger “Tsarin Furotin” Cheeseburger tare da albasa: Kalori 330, gram 25 na mai, gram 11 na carbi da gram 18 na furotin (20).
• Guy Biyar Bacon Cheeseburger a cikin lasisin sa da mayo: 394 adadin kuzari, gram 34 na mai, ƙasa da gram 1 na carbi da gram 20 na furotin (3).

Kodayake ba a bayyana burger ɗin da aka nade a matsayin zaɓi na menu ba, yawancin cibiyoyin abinci da sauri za su iya karɓar wannan buƙatar.

Tsallake bun ɗin ka nemi burger da aka nannade cikin letas don abinci mai ƙanshi mai ƙanshi, mai ƙarancin abinci.

8. "Marassa kyau"

Idan kuna bin abincin ketogenic, ya kamata ku kawar da gurasa daga abincinku.

Lokacin zabar abincin rana ko abincin dare daga gidan abinci mai sauri, yi la’akari da “maras kyau.”

Unwiches shine kawai cika sandwich ba tare da gurasa ba.

Jimmy John's, mashahurin gidan cin abinci mai saurin abinci, shine ya kirkiro kalmar kuma a halin yanzu yana ba da zaɓuɓɓuka marasa dadi da yawa.

Anan ga wasu abubuwan haɗin haɗi mara kyau daga Jimmy John's (21):

• Kungiyar J.J. Gargantuan (salami, naman alade, gasasshiyar naman sa, turkey, naman alade da provolone): 710 adadin kuzari, gram 47 na mai, gram 10 na carbi da gram 63 na furotin.
• Kungiyar J.J. BLT (naman alade, latas, tumatir da mayu): 290 adadin kuzari, gram 26 na mai, gram 3 na carbs da gram gram 9.
• Babban Italiyanci (salami, naman alade, provolone, naman alade, latas, tumatir, albasa, Mayo, mai da ruwan inabi): 560 adadin kuzari, gram 44 na mai, gram 9 na carbi da gram 33 na furotin.
• Slim 3 (salatin tuna): Kalori 270, gram 22 na mai, gram 5 na carbi da gram 11 na furotin.

Wasu marassa kyau, kamar J.J. Gargantuan, suna da yawan adadin kuzari.

Don cin abinci mai sauƙi, tsaya ga zaɓuɓɓukan Slim unwich, waɗanda duka suna ƙasa da adadin kuzari 300.

Unwiches shine abinci waɗanda suka ƙunshi cika sandwich ba tare da gurasa ba. An haɗu da nama, cuku da kayan lambu mai ƙananan-carb, suna yin kyakkyawan zaɓi na abinci ga mutane akan abincin ketogenic.

9. Kayan Ciki Mai Sauƙi

Tsayawa a gidan abincin da kuka fi so mai sauri zai iya samar muku da abinci mai sauri, mai ɗanɗano, amma ajiye abubuwan ciye-ciye da aka yarda da su a hannu zai iya taimaka muku yawo tsakanin abinci.

Kamar abinci, kayan abinci na ketogenic dole ne su kasance masu kiba kuma ƙananan carbi.

Abin mamaki, yawancin shagunan saukakawa da gidajen mai suna da kyakkyawan zaɓi na ƙananan abinci.

Abun ciye-ciye-tafiye don cin abinci na ketogenic sun haɗa da:

• Eggswai mai dafaffi
• Fakiti na gyada
• Kirtani kirtani
• Gyada
• Almond
• Sunflower tsaba
• Naman sa jerky
• Naman sandunan
• Kunshin Tuna
• Alade alade

Kodayake siyan kayan ciye-ciye ya dace, maida hankali kan shirya kayan ciye-ciye na gida zai ba ku iko sosai kan abincin da kuke ci.

Sa hannun jari a cikin mai sanyaya don kiyayewa a cikin motarku na iya sauƙaƙa kawo kyawawan abincin ketogenic, gami da ƙwai dafaffun kwai, ƙananan-carb veggies da cuku.

Yawancin kayan ciye-ciye masu ɗanɗano, gami da ƙwai dafaffun kwai, jerky da kwayoyi, ana samunsu a gidajen mai da shagunan saukakawa.

Layin .asa

Neman mai mai ƙarancin abinci, ƙananan abinci mai ƙarancin carbi da kayan ciye-ciye a hanya ba lallai ya zama da wahala ba.

Yawancin gidajen cin abinci masu saurin abinci suna ba da zaɓuɓɓuka masu ɗanɗano waɗanda za a iya tsara su ta yadda kuke so.

Daga kwanonin kwai da furotin zuwa burgers da aka nannade, masana'antar abinci mai sauri tana lura da yawan mutanen da ke bin abincin ketogenic.

Yayin da abincin ketogenic ke ci gaba da haɓaka cikin shahararrun, zaɓuɓɓukan ƙananan ƙananan ƙananan katako tabbas za a nuna su a cikin menus na abinci mai sauri a nan gaba.