Lijo tse bobebe le tse phelisang hantle tsa Keto tse 21

Litaba

• 1. Li-frittata tse nyane
• 2. Caprese salate skewers
• 3. Ho loma salate ea Cesare
• 4. Li-shrimp tsa Cajun style le pepere kebabs
• 5. Li-Veggie li khomarela ka botoro ea linate
• 6. Likepe tsa salmon salate ea celery
• 7. Meqolo ea keto sushi
• 8. Li-sandwich tse tala tsa Collard tse tala
• 9. Salate ea lehe la avocado
• 10. Li-stick tsa Veggie tse nang le guacamole
• 11. Moro oa masapo
• 12. Keto smoothies
• 13. Linate tse tsoakiloeng
• 14. Meroho e nonneng
• 15. Mehloaare
• 16. Libomo tse mafura
• 17. Kholifolaa ea Buffalo e loma
• 18. Baqhekelli ba folaxe ba nang le chisi
• 19. yogurt ea kokonate
• 20. Li-mushroom tse koahetsoeng
• 21. Litsela tse thellisang
• Ntlha ea bohlokoa

Lijo tse ngata tse tsebahalang tsa seneke li na le li-carb tse ngata haholo hore li ka kenella habonolo morerong oa lijo tsa keto. Sena se ka nyahamisa haholo ha o leka ho leleka tlala eo e lipakeng tsa lijo.

Haeba u iphumane u le bothateng bona ba phepo, u se ts'oenyehe.

Ho na le likhetho tse ngata tse bobebe tsa carb tse phetseng hantle joalo ka ha li le monate.

Sengoliloeng sena se hlahisa li-snacks tse 21 tse loketseng keto ho li kenyelletsa morerong oa hau o latelang oa lijo.

1. Li-frittata tse nyane

Li-frittatas tse nyane, kapa li-muffin tsa mahe, ke seneke se monate haholo sa keto se bonolo ho se lokisa le ho se etsa ka botlalo.

Sohle seo u hlokang ho se qala ke:

• mahe a leshome le metso e mmedi
• standard pan ea 'muffin ea linoelo tse 12
• kopanya sekotlolo
• ontong

Ho qala, otla mahe ka sekotlolo le nako ka letsoai le pepere e nyane.

Abela motsoako oa lehe ka ho lekana lipakeng tsa senoelo se seng le se seng sa 'muffin ebe u eketsa lisebelisoa tsa hau tsa carb tse tlase tse kang:

• sepinichi
• li-mushroom
• tamati
• chisi

Bake ka 350 ° F (180 ° C) metsotso e ka bang 15-20, kapa ho fihlela ho behiloe.

Tlhahisoleseling e nepahetseng ea phepo e fapana ho latela hore na o eketsa eng ho risepe ea hau. Frittata e le 'ngoe (ligrama tse 170) e ka fana ka li-calories tse 320, ligrama tse 14 tsa protheine le ligrama tse 21 tsa mafura ().

Li boloke ka sehatsetsing e le hore u tsebe ho tšoara banyalani ha u tsoa, ​​kapa u phehe lihlopha tse 'maloa ebe u li qeta hamorao.

2. Caprese salate skewers

Caprese salate ke thatohatsi ea khale ea Mataliana. Ha o bokella metsoako ho skewers, e fetoha seneke se monate se nkehang.

Ho e lokisetsa ho bonolo joaloka ho chencha likotoana tsa chisi ea mozzarella, makhasi a basil le tamati ea ciliegia ho skewers. E ja e sa hlaka kapa u kopanye asene ea balsame le oli ea mohloaare.

Li-ounce tse 3.5 (100 gram) ea salate ea Caprese e ka fana ka likhalori tse 139, ligrama tse 7 tsa protheine le ligrama tse 11 tsa mafura - ho sa kenyeletsoe sopho ea ho inela ().

3. Ho loma salate ea Cesare

Haeba u rata salate ea Cesare, u tla rata ho longoa hanyane ha salate ea Cesare. U ka sebelisa lettuce ea romaine haeba u batla ho e boloka e le ea khale, empa mofuta o botala bo botala joalo ka khale e tšoarella hantle ha o sa rera ho li ja hang-hang.

Etsa linoelo ka bomong ho tšoara salate ka ho futhumatsa likarolo tse boholo ba khaba ea chisi ea Parmesan ka pane e entsoeng ka letlalo. Bake ho fihlela chisi e qhibilihile mme e qala ho sootho.

Lumella likarolo tse qhibilihisitsoeng tsa chisi hore li pholile hanyane pele li beha e 'ngoe le e' ngoe ka lehlakoreng le ka tlase la pane ea mini muffin, u hatelle chisi habobebe ka sebopeho sa linoelo tsa 'muffin. Li lumelle hore li pholile ka ho felletseng, 'me li tla fetoha linoelo tse nyane, tse jeoang, tse crispy.

Lahlela meroho ka seaparo sa hau seo u se ratang haholo 'me u se arole ka senoelo se seng le se seng sa Parmesan. Sebakeng sa li-croutons, holimo ka lipeo tsa mokopu tse halikiloeng kapa li-pistachios bakeng sa crunch e eketsehileng. Bakeng sa liprotheine tse eketsehileng, eketsa khoho e halikiloeng kapa saalmon e tsubang.

4. Li-shrimp tsa Cajun style le pepere kebabs

Shrimp ke mohloli o motle oa mafura a omega-3 a phetseng hantle pelong. Li boetse li na le mercury e nyane ho feta mefuta e meng ea lijo tsa leoatleng, e li etsang khetho e bobebe ea seneke ().

Pele, sebelisa setlolo se omileng sa Cajun ho shrimp. Beha li-shrimp tse nang le boiphihlelo ho skewers, li fapanyetsana le likhae tse teteaneng tsa pepere e ncha ea tšepe.

Boha kapa chesa li-kebabs ho fihlela shrimp e phehiloe ka botlalo mme pelepele e pakeng tsa crisp le bonolo. Sebeletsa hang-hang, kapa u boloke sehatsetsing ho fihlela u se u loketse ho ja.

5. Li-Veggie li khomarela ka botoro ea linate

Ho kopanya meroho e sa tsoa khuoa kapa e sa butsoang hantle le botoro ea linate eo u e ratang ka ho fetisisa ke e 'ngoe ea lijana tse bobebe haholo tse nang le limatlafatsi tseo u ka li etsang.

Linate li tletse mafura a phetseng hantle pelong. Lipatlisiso li bontša hore ho ja linate khafetsa ho ka ts'ehetsa taolo ea tsoekere maling le ho theola boima ba 'mele ().

Khaba ea khaba e 2 (32-gram) ea peanut butter, ntle le oli e ekelitsoeng, hangata e pakela ligrama tse 16 tsa mafura. Kenya lihoete tse tala le celery ka botoro ea almonde kapa u leke broccoli e nang le mouoane kapa e halikiloeng e nang le botoro ea matokomane ().

Haeba u sa iketsetse botoro ea linate, etsa bonnete ba hore u sheba lebitso la mofuta oo u o rekang, kaha lipepe tse ling li na le tsoekere e ekelitsoeng. Li-butter tsa linate tse monate le tse phetseng hantle li hloka feela motsoako o le mong - linate.

6. Likepe tsa salmon salate ea celery

Salmone ha se mohloli o motle oa mafura le omega-3 feela empa hape le vithamine D, limatlafatsi batho ba bangata ha ba fumane ho lekaneng ().

3.5-ounce (100-gram) ea salmon e entsoeng ka makotikoting e fana ka halofo ea boleng ba letsatsi le letsatsi (DV) bakeng sa vithamine D, mme e ka etsoa salate ka potlako e lumellanang le phepo ea keto ().

Kopanya salemone e phehiloeng le mayonnaise ho etsa salate e bonolo, e bonolo ea keto. U ka etsa risepe ka ho eketsa litlama tse ncha, linoko, konofolo kapa sirilamunu.

Sebeletsa salate ea salmon e kentsoeng ka mahlaka a hloekileng a celery bakeng sa matlafatso a eketsehileng a limatlafatsi le crunch e khotsofatsang.

7. Meqolo ea keto sushi

Li-roll tsa Keto sushi ke lijana tse bobebe tse nang le limatlafatsi tse kopanang ka nako e ka etsang metsotso e 15. Seo u se hlokang ke pakete ea maqephe a nori a leoatle le meroho le litlhapi tse khethiloeng ka mokhoa o ts'oanang.

U ka sebelisa litlhapi tse tala, tsa boemo ba sushi, empa ha ho hlokahale. Litlhapi tse tsubang kapa ho hang ha li na litlhapi - hammoho le likolobe tse ngata tse kang avocado, pepere ea tšepe le likomkomere - le tsona li tla sebetsa.

Ho matlafatsa mafura, o ka eketsa chisi ea tranelate kapa oa e sebelisa ka sopho ea linate e nokiloeng ka linoko - etsa bonnete ba hore ha e na senate se ekelitsoeng.

Ho bokella sushi, beha feela nori ebe o nyenyefatsa mathoko ka metsi a manyane. Beha ho tlatsa pampiri ea nori ebe u e phutha ka thata. Se arole ka likotoana tse longoang kapa u li je joalo ka lesela.

8. Li-sandwich tse tala tsa Collard tse tala

Meroho ea Collard e jere limatlafatsi tsa bohlokoa, ho kenyelletsa:

• folate
• khalsiamo
• livithamini K, C, le A

Ho feta moo, makhasi a tsona a maholo, a pelo e ntle a ikalima hantle ho sandwich ea carb sandwich e tlase ().

Kamora ho kuta kutu, beha li-collard ka pitseng ea metsi a halimang metsotsoana e 20 ho isa ho e 30. Li tlose ka pitseng ebe u li kenya hang-hang ka sekotlolo sa metsi a leqhoa metsotsoana e seng mekae. Li patise li omme ka thaole e hloekileng ebe u qala ho etsa sandwich ea hau.

Tlatsa masela a hau ka lintho tse kang:

• litlama tse ncha
• avocado
• khoho salate
• salate ea tuna
• sliced ​​Turkey
• Meroho e besitsoeng
• tranelate chisi

9. Salate ea lehe la avocado

Li-avocado li laetsoe ka:

• mafura a phetseng hantle pelong
• faeba
• livithamine
• liminerale
• metsoako e khahlanong le ho ruruha

Liphuputso tse ling li bile li fana ka maikutlo a hore li kanna tsa khothaletsa botsofali bo botle ().

Ho sebelisa avocado e le sebaka sa mayonnaise ka salate ea moetlo ke mokhoa o motle oa ho matlafatsa phepo ea sejana sena sa khale ha o ntse o boloka seneke sa hau se lumellana.

Kopanya mahe a seng makae a haliloeng, a besitsoeng ka thata, avocado e mashed, eiee e khubelu ea minced, le letsoai le pepere.

Sebeletsa le:

• letlapa le phuthela
• lithupa tsa celery
• likhae tse teteaneng tsa likomkomere le radish

10. Li-stick tsa Veggie tse nang le guacamole

Guacamole e etsa senoko se monate, se nkehang habonolo hape se phetse hantle, hobane li-avocado li laoloa ka mafura, fiber le tekanyetso e matla ea limatlafatsi. Ebile, li-avocado li fana ka ligrama tse 15 tsa mafura le 24% ea DV ea fiber ka khalase ea 3.5 (100-gram) e sebeletsang ().

Ho etsa guacamole, tšela avocado e butsoitseng 'me u kopane le lero la kalaka, eiee e khubelu, le letsoai le pepere. Fresh jalapeño le eona e etsa tlatsetso e ntle haholo.

Haeba u sa ikemisetsa ho iketsetsa, u ka reka li-guacamole tse etselitsoeng pele le ka bonngoe. Le ha guacamole e le monate ho e ja ka boeona, o ka sebelisa pelepele e monate, li-radishes tse khubelu, celery kapa broccoli bakeng sa ho ina.

11. Moro oa masapo

Haeba u lakatsa ho hong ho bobebe le ho futhumala, moro oa masapo o etsa khetho e bonolo e sa lebelloang empa e le monate bakeng sa keto dieters.

Ho fapana le moro oa setso, masapo a masapo a pheha nako e telele mme hangata a na le liprotheine tse ngata. Mefuta e meng e lokiselitsoeng khoebong ea masapo e ithorisa ka ligrama tse 10 tsa protheine ka kopi (240 mL) ().

Masapo a masapo hangata ha a fane ka mafura a mangata, empa o ka a eketsa habonolo ha o eketsa oli ea coconut, botoro kapa ghee.

U ka iketsetsa moro oa masapo ka holim'a setofo kapa ka seapehi se liehang kapa khatello ea ho pheha. Etsa batch e kholo ebe u e lema ka li-servings ka bomong tseo ho leng bonolo ho li chesa ha u lakatsa seneke se futhumetseng se tšelisang.

Haeba o khetha mofuta o lokiselitsoeng khoebong, etsa bonnete ba hore o sheba leibole ea metsoako, kaha tse ling tsa tsona li na le lintho tse tsoekere tse nang le sodium e ngata.

12. Keto smoothies

Haeba u latela lijo tsa keto le li-smoothies tse nahannoeng e ka ba meeli ka ho sa feleng ka lebaka la lihlahisoa tsa tsona tse phahameng tsa carb, u lehlohonolo.

U ka etsa li-keto-friendly smoothies u sebelisa coconut, avocado le nut butter e le motheo oa ho matlafatsa mafura le ho fana ka setlolo se setlolo.

Litholoana tse nyane tsa carb tse tlase, joalo ka monokotšoai, kalaka, kapa sirilamunu, li ka sebelisoa ho keto smoothie, empa hape o lokela ho kenyelletsa meroho e teteaneng ea limatlafatsi tse kang sepinichi, likomkomere, khale kapa jicama.

Litlatsetso tse ling tse monate ke tsena:

• cocoa
• sinamone
• Vanilla e ntšitsoeng
• tatso ea phofo ea protheine

Haeba o batla ntho e monate, o ka eketsa monko-monate o lumelloang ke keto joaloka stevia kapa monk litholoana.

13. Linate tse tsoakiloeng

Linate li tletse liprotheine, mafura, fiber le limela tse fanang ka melemo e fapaneng ea bophelo bo botle. Ebile, lipatlisiso tse ling li amahanya le phepo e phahameng ea linate tse nang le kotsi e fokotsehileng ea lefu la pelo le lefu le amanang le mofets'e ().

Senoelo sa 1/4 feela (ligrama tse 28) tsa linate tse tsoakiloeng se fana ka ligrama tse ka bang 15 tsa mafura, ligrama tse 6 tsa protheine le ligrama tse 2 tsa fiber ().

U ka reka linate tse tsoakiloeng pele ho moo kapa ua iketsetsa motsoako oa hau u sebelisa tseo u li ratang. Haeba u ea bakeng sa khetho e seng e entsoe, etsa bonnete ba hore u sheba letšoao bakeng sa lisebelisoa tse ekelitsoeng tse sa lumellaneng le moralo oa hau oa lijo.

Li-almonde, li-cashews, linate tsa Brazil, li-pistachio, walnuts le li-pecans ke likhetho tse ntle bakeng sa 'mila oa hau oa keto o mosa.

Lisebelisoa tse ling tse nang le phepo ke:

• peo ea soneblomo
• lipelo tsa hemp
• cocoa nibs
• khókhónate

14. Meroho e nonneng

Meroho e nonneng joaloka likhekhe ke khetho e ntle ea keto.

Phuputso e fana ka maikutlo a hore ho ja lijo tse lomositsoeng tse nang le libaktheria tse molemo ho ka ts'ehetsa tšebetso e nepahetseng ea tšilo ea lijo le ho fokotsa menyetla ea lefu la tsoekere le lefu la pelo ().

Meroho e bedisitsoeng e ka rekoa kapa ea etsoa hae.

O ka belisa mofuta ofe kapa ofe oa meroho, ho kenyelletsa:

• Khábeche
• likomkomere
• lihoete
• kholifolaoa
• li-beet
• Green beans

Bakeng sa mafura a mang, kopanya bohobe ba hau ba veggie bo nonneng le setlama se nang le mafura a mangata.

Ke habohlokoa ho hlokomela hore likhekhe tse entsoeng ka asene kapa tse entsoeng ka asene ha li fane ka li-probiotics tse teng. Sena se sebetsa ho boholo ba likhekhe tse rekisoang.

15. Mehloaare

Mehloaare ke khale e rorisoa ka phepelo ea eona e ngata ea mafura a pelo a phetseng hantle, e leng lebaka le leng feela la hore ba etse senokoane se seholo sa keto.

Mehloaare e boetse e na le vithamine E, faeba, le metsoako e meng e khothalletsang bophelo bo botle ea limela e ka fokotsang ho ruruha le ho thibela maloetse a sa foleng joalo ka lefu la masapo ().

3.5-ounce (100-gram) e sebeletsang mohloaare e fana ka likhalori tse 145, ligrama tse 15 tsa mafura le ligrama tse 4 tsa carbs - hoo e ka bang tsohle li tsoa ho fiber ().

U ka li thabela habonolo kapa ua li tšela ka chisi ea feta kapa gorgonzola ho eketsa mafura a mang.

16. Libomo tse mafura

"Bomo ea mafura" ke lentsoe batho ba lijong tsa keto tse qapiloeng ho hlalosa carb e tlase, matla a setaele a ho loma matla a khotsofatsang leino la hau le monate.

Hangata libomo tse mafura li etsoa ka oli ea kokonate, botoro ea linate, avocado kapa chisi ea tranelate e le setsi. Lisebelisoa tse ling lia kenyelletsoa ho hlahisa lifaele tse monate tsa tatso.

Tsokolate e lefifi le botoro ea peanut ke motsoako o tummeng, empa menyetla ha e na moeli.

U ka reka li-snacks tsena tse monate, tse nkehang habonolo kapa ua li etsa lapeng.

17. Kholifolaa ea Buffalo e loma

Leka ho sotha meroho ka mapheo a khale a nare ka ho fapanya khoho bakeng sa kholifolaoa e nang le fiber e ngata.

Ntle le fiber, cauliflower e na le vithamine C le li-antioxidants tse ling tse ka fokotsang ho ruruha le ho matlafatsa bophelo ba hau.

Ho etsa “mapheo” ana a monate, lahlela kholifolawa e sa kengoang ka sopho ea nare eo u e ratang haholo le botoro e qhibilihisitsoeng. Roast ka ontong bakeng sa metsotso e 20-25 kapa sebelisa secheso sa moea.

Sebeletsa ka lithupa tsa rantipole le lehlakoreng la ranch kapa liaparo tsa chisi e putsoa.

18. Baqhekelli ba folaxe ba nang le chisi

Bakeng sa li-ketoetizer tse ngata, hangata batho ba qhekellang ha ba sa le lenaneong - empa ha baa tlameha ho ba joalo. Peo ea folaxe ea fatše e tletse fiber le mafura a omega-3, 'me e etsa motheo o motle bakeng sa baetsi ba liketo tse amohelang keto ().

Kopanya li-crackers le chisi e sehiloeng, 'me u fumane sejo se monate sa keto se phetseng hantle le se monate se hlokang boitokisetso bo fokolang haholo.

U ka iketsetsa lifahla tsa folaxe kapa ua tlola mokhoa oa ho baka ebe u reka mokotla.

19. yogurt ea kokonate

Yogurt ke mohloli o moholo oa li-probiotic, tse ka ts'ehetsang tšebetso e nepahetseng ea tšilo ea lijo ().

Kokoti ea kokonate e ntse e etsa maqhubu e le mokhoa o tsebahalang o se nang lebese ho yogurt ea setso, 'me mefuta e meng e loketse lijo tsa ketogenic.

20. Li-mushroom tse koahetsoeng

Li-mushroom li na le li-carbs tse tlase ebile li fana ka limatlafatsi tsa bohlokoa, ho kenyeletsoa selenium, potasiamo, vithamine D, le livithamini tse 'maloa tsa B ().

Bakeng sa senoko se monate sa keto, leka ho kenya likonopo tsa li-mushroom ka chisi ea herbed kapa sose ea fatše.

Bakeng sa phetoho e fapaneng, fetola li-mushroom tsa portobello li-pizza tse nyane ka ho li tšela ka mongobo oa langa le le lej, mozzarella chisi le basil e ncha pele u baka ho fihlela hamonate le khauta.

21. Litsela tse thellisang

Li-sandwich tsa setso tsa nama li na le li-carb tse ngata ka lebaka la bun. Leha ho le joalo, o ka nka sebaka sa bun ka lettuce ho etsa li-slider tsa keto meatball.

Kopanya nama eo u e ratang ka ho fetisisa le mahe, konofolo, litlama le chisi ea Parmesan, e bōpe libolo ebe u chesa. Li-meatball tsena tse ratang keto li ka jeoa hang-hang kapa tsa hoamisoa hamorao.

Ha u se u loketse ho cheka, beha li-meatballs ka "li-buns" tsa lettuce bakeng sa protheine e phahameng, seneke se tlaase sa carb. Bakeng sa lethal dose la mafura, ba fe lioli tsa langa le le lej bakeng sa ho ina.

Ntlha ea bohlokoa

Ho ka ba thata ho fumana lijo tse bobebe tsa keto tse seng monate feela empa hape li phetse hantle.

Ho u thusa ho tsoa, ​​lenane lena le fana ka mefuta e fapaneng ea likhetho tse entsoeng ka maiketsetso le tse rekiloeng ka mabenkeleng tseo u ka khethang ho tsona. Leka tsohle - kapa khetha tse lumellanang hantle le litakatso tsa hau le mokhoa oa hau oa bophelo.