Mawallafi: Eugene Taylor
Ranar Halitta: 16 Agusta 2021
Sabuntawa: 17 Nuwamba 2024
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Wadatacce

Abincin ketogenic, ko keto, rage cin abinci ne mai ƙarancin-ƙaramin abinci, mai ƙanshi mai yawa wanda aka nuna don sadar da fa'idodin kiwon lafiya da yawa ().

Duk da yake wannan hanyar cin abinci na iya zama iyakance ta asali, ci gaba a kimiyyar abinci da kere-kere na abinci ya sanya wannan abincin ya zama da sauƙi a bi.

Kayan lambu marasa sitaci kamar ganyen salad suna da ƙarancin carbi kuma zaɓi ne mai ban tsoro idan kuna bin abincin keto. Duk da haka, zai iya zama wayo don samun adon salad mai ɗanɗano, wanda ya wuce mai da ruwan tsami.

Anan ga kayan salatin masu salatin-keto, duka tare da gram 4 na carbi a kowane aiki ko ƙasa da haka.

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

1. Kiwon dabbobi

Duk da yake ana yin kayan gargajiyar gargajiyar gargajiyar gargajiya tare da man shanu, wannan girke-girke yana musanya shi don tsami mai tsami, mayo, da mai tsami mai nauyi, yana ba da fa'ida iri ɗaya tare da rage ƙwaya da ƙoshin mai.


Sinadaran

  • 1/2 kofin (gram 120) na kirim mai tsami
  • 1/2 kofin (gram 120) na mayo
  • 1/4 kofin (60 ml) na kirim mai yawa
  • 1 tsp na yankakken chives
  • 1 tsp na busassun dill
  • 1 tsp na albasa foda
  • 1 tsp na tafarnuwa foda
  • 1-2 tsp (5-10ml) na ruwan lemon tsami
  • Gishiri da barkono ku dandana

Umarni

  1. Haɗa dukkan abubuwan haɗin cikin kwano ko akwati tare da murfi.
  2. Dama sosai.
  3. Sanya firiji na awanni kaɗan don yin sanyi ko kuma hidimta shi kai tsaye a zafin ɗakin.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 84
  • Kitse: 8 gram
  • Carbs: 2 gram
  • Furotin: Gram 1

2. Keto Italiyanci vinaigrette

Wannan keto yana juyawa akan babban nau'i-nau'i na gargajiya sosai tare da kusan kowane ganyen salad. Tare da abubuwan da yawancin mutane ke da shi a cikin ɗakin ajiyar su, zai iya zama babban abincin rayuwar ku ta keto.


Sinadaran

  • 1 Tbsp na kayan yaji na Italiya
  • 1 kofi (240 ml) na man zaitun mai sauƙi
  • 4 Tbsp (60 ml) na jan giya mai ruwan inabi
  • 1/2 tsp na gishiri
  • 1/4 tsp na ƙasa barkono baƙar fata
  • 1 Tbsp (15 ml) na Dijon mustard

Umarni

  1. Haɗa dukkan abubuwan haɗin a cikin akwatin sutura tare da murfi.
  2. Girgiza sosai kuma bari hutawa na mintina 30 don ba daɗin dandano ci gaba.
  3. Ajiye a cikin firiji har tsawon kwanaki 7.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 198
  • Kitse: 22 gram
  • Carbs: kadan
  • Furotin: ƙasa da gram 1

3. Man shafawa jalapeño-cilantro

Tare da bugun jalapeño mai yaji da sabo na cilantro, wannan sauƙin sutturar yana kawo kyakkyawar taɓawa ba kawai ga salati ba har ma da gasashen nama da kayan lambu.

Sinadaran

  • 1/2 kofin (gram 25) na yankakken cilantro
  • 1/2 kofin (gram 120) kirim mai tsami ko yogurt Girkanci
  • 1 / 1-2 yankakken jalapeño
  • 6 tafarnuwa tafarnuwa, bawo
  • 1 tsp na gishiri
  • 1/4 kofin (60 ml) na ruwa

Umarni

  1. Haɗa dukkan abubuwan haɗin a cikin abin ƙyama ko injin sarrafa abinci har sai ya yi laushi.
  2. Bar huta na mintina 15-20 don bawa damar dandano ya bunkasa.

Duba cikakken girke-girke


Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 41
  • Kitse: 3 gram
  • Carbs: Gram 1
  • Furotin: Gram 1

4. Keto zuman-mustard

Wannan sutturar ba wai kawai don saladi bane amma kuma zai iya zama azaman tsoma tsab don duk abincin da yafi so.

Sinadaran

  • 1/2 kofin (gram 120) na cikakken kirim mai tsami
  • 1/4 kofin (60 ml) na ruwa
  • 1/4 kofin (60 ml) na Dijon mustard
  • 1 Tbsp (15 ml) na apple cider vinegar
  • 1 Tbsp (gram 10) na grany erythritol ko wani ɗanɗanon ɗanɗano mai ɗanɗano

Umarni

  1. Allara dukkan abubuwan haɗi a cikin kwano mai haɗawa da whisk don haɗuwa.
  2. Ajiye a cikin firiji har zuwa makonni 2.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 38
  • Kitse: 2.5 grams
  • Carbs: kadan
  • Furotin: ƙasa da gram 1

5. Kayan ado na tsibirin Keto dubu

Wannan wasan kwaikwayon na keto-friendly yana ɗauke da madaidaicin adadin zaƙi (daga stevia) da acidity (daga ketchup da vinegar) don gamsar da ɗanɗano ɗanɗano yayin kiyaye carbs ƙasa.

Sinadaran

  • Kofi 1 (gram 230) na mayo
  • 2 Tbsp (gram 35) na ketchup na sukari da aka rage
  • 1 Tbsp (15 ml) na apple cider vinegar
  • 2 Tbsp (gram 20) na yankakken da aka tsinke
  • 2 Tbsp (gram 20) na yankakken albasa
  • 1/8 tsp na stevia
  • Gishiri da barkono ku dandana

Umarni

  1. Raba yankakken pickles da albasa dan haka kuna da hidiman cokali biyu daban-daban ga kowane.
  2. Hada dukkan sinadaran, banda cokali 1 kowanne na albasa da zababbe, a cikin injin markade ko injin sarrafa abinci sai a gauraya har sai ya yi laushi.
  3. A dama da sauran albasa da pickles.
  4. Zuba miya a cikin kwalba, sanya a cikin firinji, sannan bari dandanon ya bunkasa na aƙalla minti 30.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 1-tablespoon (15-ml) yana bayarwa:

  • Calories: 96
  • Kitse: 10 gram
  • Carbs: kadan
  • Furotin: ƙasa da gram 1

6. Kayan kwalliyar Kaisar na minti biyar

Bulala wannan suturar a cikin mintuna biyar kawai, a jefa tare da wasu ganyen salad, sannan a saman tare da dan kadan na cuku na Parmesan don salatin Kaisar mai sauri da sauƙi tare da ƙananan carbi.

Sinadaran

  • 3 tafarnuwa tafarnuwa, yankakken yankakken
  • 1 1/2 tsp (10 gram) na mangwaron anchovy
  • 1 tsp (5 ml) na miya Worcestershire
  • 2 Tbsp (30 ml) na sabon ruwan lemon tsami - ko kuma ruwan lemon 1/2
  • 1 1/2 tsp (10 gram) na Dijon mustard
  • Kofi 3/4 (gram 175) na mayo
  • Gishiri da barkono ku dandana

Umarni

  1. Garlicara tafarnuwa, manna anchovy, Worcestershire sauce, lemon tsami, da Dijon mustard a cikin kwano mai matsakaici kuma kuɗa tare.
  2. Add mayo kuma ci gaba da whisk har sai an hade.
  3. Saltara gishiri da barkono don dandana.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 1-tablespoon (15-ml) yana bayarwa:

  • Calories: 100
  • Kitse: 10 gram
  • Carbs: kadan
  • Furotin: ƙasa da gram 1

7. Man shafawa keto shuɗin cuku mai hade da chives

Ko fuka-fukai ne na kaza ko kuma ganye masu bayyana, wannan kayan cin abinci mai cikakken shuɗi mai ɗorewa yana tabbatar da cewa babu ƙarin sunadarai da yawancin nau'ikan kwalba ke bayarwa.

Sinadaran

  • Kofi 1 (gram 230) na mayo
  • 1/2 kofin (gram 120) na kirim mai tsami
  • 1 Tbsp (15 ml) na ruwan lemon tsami
  • 1 tsp (5 ml) na miya Worcestershire
  • 1 tsp na tafarnuwa foda
  • 1/2 tsp na gishirin teku
  • 1/2 tsp na barkono baƙi
  • Kofi 3/4 (gram 115) na cuku cuku mai laushi
  • 1/4 kofin (10 grams) na sabo ne chives, yankakken

Umarni

Allara dukkan abubuwan haɗi a cikin kwano mai matsakaici kuma kuɗa tare har sai an haɗa su sosai.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 106
  • Kitse: 12 gram
  • Carbs: Gram 1
  • Furotin: Gram 1

8. Wasabi-kokwamba-avocado ado

Wannan gyaran yana ba da wartsakewa musamman a ranar zafi mai zafi amma ana iya haɗa shi da sabbin kayan lambu don zaɓi mara kyau a kowane lokaci na shekara. Za'a iya daidaita fatar wasabi don dandano, gwargwadon yanayin zafi da kuke so.

Sinadaran

  • 1 avocado
  • 2-4 stalks na koren albasa
  • 1/2 kokwamba, yankakken yankakken
  • Ruwan 'ya'yan itace na 1/2 lemun tsami
  • 2 Tbsp (gram 15) na wasabi foda
  • 2 Tbsp (30 ml) na man avocado
  • 2 tsp (10 ml) na shinkafa ko apple cider vinegar
  • 1/2 tsp na tafarnuwa foda
  • 1/4 tsp na gishiri

Umarni

Haɗa dukkan abubuwan haɗi a cikin injin sarrafa abinci ko abin haɗawa da bugun jini har sai yayi laushi.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 75
  • Kitse: 7 gram
  • Carbs: kadan
  • Furotin: Gram 1

9. Neman gyada na Asiya

Yawancin naman alaƙan cincin gyada da aka samar na kasuwanci sun haɗa da kyakkyawar ƙarar sukari, yana mai da wuya a sanya su cikin abincin keto.

Wannan girkin shine yake barin sikari amma yana kama da duk wani babban abincin gyada. Yi amfani dashi azaman marinade na satay kaza ko don ɗorawa da koren abubuwan da kuka fi so.

Sinadaran

  • 1/3 kofin (gram 80) na man gyada na ɗabi'a
  • 1/4 kofin (60 ml) na ruwan zafi
  • 2 Tbsp (30 ml) na waken soya
  • 2 Tbsp (30 ml) na ruwan tsami
  • 1 lemun tsami, ruwan 'ya'yan itace
  • 1 tsp na ginger wanda aka nika
  • 1 tsp na tafarnuwa
  • 1 tsp na barkono

Umarni

  1. Haɗa dukkan abubuwan haɗin a cikin abin ƙyama ko injin sarrafa abinci har sai ya yi laushi.
  2. Ajiye a cikin firiji har zuwa kwanaki 10.

Idan kun ji rashin kayan zaki, ,an saukad da cirewar stevia yakamata suyi abin zamba.

Duba cikakken girke-girke

Gaskiyar abinci mai gina jiki

Cokali 2-cokali (30-ml) yana bayarwa:

  • Calories: 91
  • Kitse: 7 gram
  • Carbs: 4 gram
  • Furotin: 2 gram

10. Keto rasberi-tarragon ado

Wannan suturar tana samarda kaso mai tsoka na antioxidants daga sabo da ruwan sanyi da tarragon, tare da karin garabasar matsakaiciyar sarkar triglyceride (MCT) don mai ketosis.

Kyakkyawan zaɓi ne ga kowane nau'in ganye amma kuma ana iya amfani dashi don narkar da kifin kifi, da sauran hanyoyin gina jiki.

Sinadaran

  • 1/2 kofin (120 ml) na man zaitun
  • 1/4 kofin (60 ml) na man MCT (ana samunsu a shaguna ko kan layi)
  • 1/4 kofin (60 ml) na apple cider vinegar
  • 2 Tbsp (30 gram) na Dijon mustard
  • 1 1/2 tsp na sabo tarragon (ko 1/2 tsp bushe)
  • 1/4 tsp na ɗanɗano mai ɗanɗano
  • Yawan gishirin da kuka zaba
  • 1/2 kofin (gram 60) na sabo raspberries, mashed

Umarni

  1. Haɗa dukkan abubuwan haɗi, ban da raspberries, a cikin kwano da whisk na kimanin dakika 15 har sai da kirim.
  2. Theara daɗaɗɗen raspberries kuma motsa su sosai don haɗuwa.
  3. Daidaita wa zaki da ake so

Duba cikakken girke-girke

Gaskiyar abinci mai gina jikiCokali 2-cokali (30-ml) yana bayarwa:
  • Calories: 158
  • Kitse: 17 gram
  • Carbs: Gram 1
  • Furotin: ƙasa da gram 1

Miyagun tufafi da basu dace ba don tsarin cin abinci na keto da sayen nasihu

Yayinda yawancin kayan salatin suna da kyau saboda yanayin kitse-zuwa-carb, wasu basu dace da wannan bayanin ba - galibi saboda suna ɗaukar ƙarin sukari ko cike da rashin mai ta hanyar ƙara carbs. Miyagun da ba su dace ba da suka hada da:

  • Rigar Faransa
  • tufafin salatin mara kitse
  • ado na zuma-mustard
  • Sanya tufafin Katalina
  • pre-kwalban vinaigrettes

Yayinda kayan salatin keto na gida suke dandana sabo, ana samun wadatattun kayan siye da yawa.

Lokacin siyayya don suturar salatin keto, kula da masu zuwa:

  • Abun farko ya kamata ya zama nau'in mai, kamar zaitun, avocado, ko man MCT.
  • Ya kamata sinadaran su kasance kusa da yanayi yadda ya kamata, kamar su ganye, kayan yaji, ruwan lemon tsami, da ruwan tsami.
  • Yi hankali don ƙarin sugars.
Takaitawa Yawancin rigunan da aka siye a kantin sayarda suna da yawa a cikin sikarin sukari ko kuma rashin ƙima ta hanyar ƙara carbi. Don tabbatar ka sayi kayan salatin mai daɗi, karanta lakabin kayan haɗin a hankali.

Layin kasa

Lowananan-carb, abincin keto mai mai yawa ya sami karɓuwa a cikin 'yan shekarun nan.

Duk da yake wannan hanyar cin abinci na iya zama mai ƙuntatawa, girke-girke na kirkira na iya samar da ɗanɗano na tsofaffin abubuwan da aka fi so da ƙananan ƙwayoyi tare da ƙananan ƙwayoyin carb, yin salatti mai daɗi wani abu ne da ya gabata.

Yawancin girke-girke na sama ana iya ajiye su a cikin firiji har tsawon kwanaki bakwai ko sama da haka, suna ba ku ɗimbin suturar da za ku zaɓa daga.

Tare da yawancin kayan abinci mai cikakken abinci da mai kyau na kitse, waɗannan sutturar suna da tabbacin ƙara rayuwa zuwa abincin ku na keto.

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