Lijo tse Potlakileng tsa Keto: Lintho Tse 9 Tse Monate Seo U ka Li Jang

Litaba

• 1. Li-Burgers tse se nang letho
• 2. Likotlolo tse tlase tsa Carb Burrito
• 3. Lijo tsa hoseng tsa Mahe
• 4. Sandwich ea Khoho e se nang 'mele
• 5. Li-Salads tse tlaase-tlaase
• 6. Lino tse Amohelang Keto
• 7. Li-Burger tse phuthetsoeng ka Lettuce
• 8. "Li-unwits"
• 9. Lijo tse bobebe tse bobebe ha u ntse u tsamaea
• Ntlha ea Bohlokoa

Ho khetha lijo tse potlakileng tse lumellanang le lijo tsa hau ho ka ba thata, haholo-holo ha u latela moralo o thibelang lijo joaloka lijo tsa ketogenic.

Lijo tsa ketogenic li na le mafura a mangata, li-carbs li tlase ebile li na le liprotheine tse itekanetseng.

Le ha boholo ba lijo tse potlakileng bo na le li-carbs tse ngata, ho na le likhetho tse ntle tsa keto tse fumanehang.

Mona ke likhetho tse 9 tsa lijo tse potlakileng tseo u ka li thabelang phepong ea ketogenic.

1. Li-Burgers tse se nang letho

Lijo tse tloaelehileng tsa li-burger tse tsoang lireschorenteng tsa lijo tse potlakileng li na le li-carbs tse ngata ka lebaka la li-buns tsa tsona.

Bakeng sa mofuta o amohetsoeng ke keto oa lijo tsa Burger tse potlakileng, tlola bun le li-toppings tse ka bang holimo ho carbs.

Litlhapi tse tummeng haholo tsa carb li kenyelletsa mongobo oa mosetareta oa mosetareta, ketchup, sopho ea teriyaki le eiee e nang le bohobe.

Fapanya li-toppings tse kaholimo le mayo, salsa, lehe le halikiloeng, avocado, mosetareta, lettuce, ho roka ranch, eiee kapa tamati ho fokotsa li-carbs le ho eketsa mafura lijong tsa hau.

Mehlala ke ena ea lijo tsa Burger tse nang le carb e tlase, tse bonolo:

• Cheeseburger ea McDonald's (ha ho na bun): Lik'hilojule tse 270, ligrama tse 20 tsa mafura, ligrama tse 4 tsa carbs le ligrama tse 20 tsa protheine (1).
• Wendy's Double Stack Cheeseburger (ha ho na bun): Lik'hilojule tse 260, ligrama tse 20 tsa mafura, 1 gram ea carbs le ligrama tse 20 tsa protheine (2).
• Bacha ba bahlano Bacon Cheeseburger (ha ho na bun): Lik'hilojule tse 370, ligrama tse 30 tsa mafura, ligrama tse 0 tsa carbs le ligrama tse 24 tsa protheine (3).
• Hardees lb Thickburger e nang le chisi le bacon (ha ho na bun): Lik'hilojule tse 430, ligrama tse 36 tsa mafura, ligrama tse 0 tsa carbs le ligrama tse 21 tsa protheine (4).
• Sonic Double Bacon Cheeseburger (ha ho na bun): Lik'hilojule tse 638, ligrama tse 49 tsa mafura, ligrama tse 3 tsa carbs le ligrama tse 40 tsa protheine (5).

Litsi tse ngata tsa lijo tse potlakileng li tla thabela ho u fa burger e se nang 'bun.

Matlafatsa phepelo ea hau ea fiber ka ho eketsa salate e lehlakoreng e nang le mafura a mangata lijong tsa hau.

Li-burger tse se nang 'mankhane ke lijo tse bonolo, tse bonolo tsa keto tse tla u boloka u khotsofetse ha u ja u le tseleng.

2. Likotlolo tse tlase tsa Carb Burrito

Ho makatsang ke hore phuthela e le 'ngoe ea burrito e ka paka likhalori tse fetang 300 le ligrama tse 50 tsa carbs (6).

Kaha lijo tsa ketogenic li na le li-carbs tse tlase haholo (hangata li ka tlase ho 5% ea likhalori tsohle), ho tlameha ho tlola likhetla tsa burrito le wraps.

Ka lehlohonolo, o ka aha sekotlolo se monate sa burrito ntle le li-carb tse ekelitsoeng.

Qala ka setsi se tlase sa carb joalo ka botala ba makhasi, ebe u eketsa khetho ea hau ea protheine le mafura.

Etsa bonnete ba hore o qoba litlolo tsa carb tse phahameng joalo ka li-chips tsa tortilla, linaoa, liaparo tse monate kapa poone.

Sebakeng seo, khomarela mafura a mangata, likhetho tse nang le carb e tlase joalo ka li-avocado tse halikiloeng, meroho e halikiloeng, guacamole, tranelate e bolila, salsa, chisi, eiee le litlama tse ncha.

Tse ling tsa likotlolo tsa burrito bakeng sa lijo tsa ketogenic ke tsena:

• Chipotle Steak Burrito Bowl e nang le lettuce, salsa, tranelate e bolila le chisi (ha ho raese kapa linaoa): Lik'hilojule tse 400, ligrama tse 23 tsa mafura, ligrama tse 6 tsa carbs le ligrama tse 29 tsa protheine (7).
• Chipotle Chicken Burrito Bowl le chisi, guacamole le lettuce ea romaine (ha ho raese kapa linaoa): Lik'hilojule tse 525, ligrama tse 37 tsa mafura, ligrama tse 10 tsa carbs le ligrama tse 40 tsa protheine (7).
• Taco Bell Cantina Power Steak Bowl e nang le guacamole e eketsehileng (ha ho raese kapa linaoa): Lik'hilojule tse 310, ligrama tse 23 tsa mafura, ligrama tse 8 tsa carbs le ligrama tse 20 tsa protheine (8).
• Moe's Southwestern Grill Burrito Bowl e nang le li-carnitas tsa nama ea kolobe, pelepele e halikiloeng, tranelate e bolila, chisi le guacamole (ha ho raese kapa linaoa): Lik'hilojule tse 394, ligrama tse 30 tsa mafura, ligrama tse 12 tsa carbs le ligrama tse 30 tsa protheine (9).

Theha khetho ea sekotlolo sa burrito se botsoalle ka ho theola raese le linaoa le ho beha li-toppings tseo u li ratang haholo tse mafura.

3. Lijo tsa hoseng tsa Mahe

Ho khetha khetho ea lijo tsa hoseng tsa keto reschorenteng ea lijo tse potlakileng ha hoa lokela ho ba thata.

Litsi tse ngata tsa lijo tse potlakileng li fana ka mahe, e leng lijo tse nepahetseng bakeng sa ba latelang lijo tsa ketogenic.

Hase feela hore li na le mafura le liprotheine tse ngata, hape li tlase haholo ka li-carbs.

Ebile, lehe le le leng le na le gram e ka tlase ho 1 ea carbs (10).

Le ha lijana tse ngata tsa mahe li fanoa ka bohobe kapa bo sootho bo sootho, ho bonolo ho etsa hore odara ea hau e be ea keto.

Likhetho tse latelang tsa lijo tsa hoseng ke khetho e ntle bakeng sa batho ba latelang lijo tsa ketogenic:

• Panera Bread Power Breakfast Bowl e nang le steak, mahe a mabeli, avocado le langa le le lej: Lik'hilojule tse 230, ligrama tse 15 tsa mafura, ligrama tse 5 tsa carbs le ligrama tse 20 tsa protheine.
• Lijo tsa hoseng tse kholo tsa McDonald ntle le biscuit kapa hash browns: Lik'hilojule tse 340, ligrama tse 29 tsa mafura, ligrama tse 2 tsa carbs le ligrama tse 19 tsa protheine (1).
• Bacon ea Bacon, Lehe le Biscuit ea McDonald ntle le biscuit: Lik'hilojule tse 190, ligrama tse 13 tsa mafura, ligrama tse 4 tsa carbs le ligrama tse 14 tsa protheine (1).
• Burger King Ultimate Breakfast Breakfast ntle li-pancake, hash browns kapa biscuit: Lik'hilojule tse 340, ligrama tse 29 tsa mafura, 1 gram ea carbs le ligrama tse 16 tsa protheine (11).

Ntle le moo, ho odara mahe a hlakileng ka lehlakoreng la boroso le chisi e lula e le bet e sireletsehileng bakeng sa li-ketogenic dieters.

Haeba u na le nako ea ho emisa ka li-deli, omelet le chisi le meroho ke mokhoa o mong o potlakileng.

Lijo tsa hoseng tsa mahe ke khetho e ntle ho batho ba latelang lijo tsa ketogenic. Ho tlola li-add-on tse phahameng joalo ka toast, brown hash kapa li-pancake ke ntho e tlamehang ho etsoa.

4. Sandwich ea Khoho e se nang 'mele

E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho odara lijo tsa mots'eare kapa lijo tsa mots'eare ha li ja lijo tse potlakileng ke ho li boloka li le bonolo.

Ho odara sandwich ea kana e halikiloeng ntle le bun le ho e etsa ka li-toppings tse mafura a mangata ke tsela e matlafatsang le e khotsofatsang ea ho lula ketosis.

Boholo ba lireschorente tsa lijo tse potlakileng li na le khetho ena - u tlameha feela ho botsa.

Litsela tse 'maloa ke tsena tsa ho etsa lijo tse nang le mafura a mangata a mafura ha o le tseleng:

• Sandwich ea Pico Guacamole ea McDonald ntle le bun: Lik'hilojule tse 330, ligrama tse 18 tsa mafura, ligrama tse 9 tsa carbs le ligrama tse 34 tsa protheine (1).
• Sandwich ea Khoho e halikiloeng ea Burger e nang le mayo e eketsehileng ebile ha ho na bun: Lik'hilojule tse 350, ligrama tse 25 tsa mafura, ligrama tse 2 tsa carbs le ligrama tse 30 tsa protheine (12).
• Chick-fil-A Nuggets ea Khoho e halikiloeng e kenngoe ka li-servings tse 2 tsa ho roka avocado. Lik'hilojule tse 420, ligrama tse 18 tsa mafura, ligrama tse 3 tsa carbs le ligrama tse 25 tsa protheine (13).
• Sandwich ea Khoho e halikiloeng ea Wendy e nang le mayo e eketsehileng ebile ha ho na bun: Lik'hilojule tse 286, ligrama tse 16 tsa mafura, ligrama tse 5 tsa carbs le ligrama tse 29 tsa protheine (14).

Ha o odara khoho e halikiloeng, qoba lintho tse halikiloeng ka lisong tse tsoekere, ho kenyeletsoa mahe a linotši kapa sirapo ea maple.

Tlola bun le mafura ho fa li-sandwich tsa kana tse halikiloeng ka potlako ka keto e amohetsoeng ke keto.

5. Li-Salads tse tlaase-tlaase

Li-salate tse tsoang lireschorenteng tsa lijo tse potlakileng li ka ba holimo haholo ho li-carbs.

Mohlala, Apple Pecan Chicken Salad ea Wendy ea boholo bo felletseng e na le ligrama tse 52 tsa carbs le whopping 40 grams ea tsoekere (15).

Li-carb tse tsoang ho li-toppings tse tloaelehileng tsa salate joalo ka liaparo, marinade le litholoana tse ncha kapa tse omisitsoeng li ka eketsa kapele.

Ho boloka salate ea hau e le tlase ho li-carbs, ho bohlokoa ho tlola metsoako e itseng, haholo-holo tse nang le tsoekere e ngata.

Ho qoba ho apara ka monate, litholoana le lisebelisoa tse ling tsa carb e phahameng ke senotlolo ho batho ba latelang lijo tsa ketogenic.

Tse latelang ke likhetho tse 'maloa tsa salate tse lumellanang le phepo ea ketogenic:

• McDonald's Bacon Ranch Khoho e halikiloeng ka khofu e nang le guacamole: Lik'hilojule tse 380, ligrama tse 19 tsa mafura, ligrama tse 10 tsa carbs le ligrama tse 42 tsa protheine (1).
• Chipotle Salad Bowl e nang le steak, romaine, chisi, tranelate e bolila le salsa: Lik'hilojule tse 405, ligrama tse 23 tsa mafura, ligrama tse 7 tsa carbs le ligrama tse 30 tsa protheine (7).
• Salate ea Taco ea Moe e nang le khoho ea adobo, jalapenos e ncha, chisi ea cheddar le guacamole: Lik'hilojule tse 325, ligrama tse 23 tsa mafura, ligrama tse 9 tsa carbs le ligrama tse 28 tsa protheine (9).
• Arby's Roast Turkey Farmhouse Salad e apereng seratsoana sa buttermilk: Lik'hilojule tse 440, ligrama tse 35 tsa mafura, ligrama tse 10 tsa carbs le ligrama tse 22 tsa protheine (16).

Ho fokotsa li-carb, khomarela mafura a mangata, liaparo tse tlase tsa carb joalo ka ranch kapa oli le asene.

Etsa bonnete ba hore u qobe likhoho tse halikiloeng, li-crouton, linate tse halikiloeng le likhetla tsa tortilla hape.

Ho na le likhetho tse ngata tsa salate ho li-menu tsa lijo tse potlakileng. Ho seha liaparo tse monate, litholoana, li-crouton le likhoho tse halikiloeng ho ka thusa ho boloka carb e le tlase lijong.

6. Lino tse Amohelang Keto

Lino tse ngata tse fuoang lireschorente tse pela tsela li na le tsoekere e ngata.

Ho tloha ho li-milkshakes ho ea ho tee e tsoekere, lino tse nang le tsoekere li laola meno a lijo tse potlakileng.

Ka mohlala, Vanilla Bean Coolatta e nyane feela e tsoang ho Dunkin ’Donuts e pakela ka ligrama tse 88 tsa tsoekere (17).

Ke likhabapo tse 22 tsa tsoekere.

Ka lehlohonolo, ho na le lino tse ngata tsa lijo tse potlakileng tse kenang lijong tsa ketogenic.

Khetho e totobetseng ka ho fetesisa ke metsi, empa mona ho na le likhetho tse ling tse 'maloa tsa lino tse tahang tse tlase:

• Tee ea leqhoa e sa tsoekere
• Kofi e nang le tranelate
• Kofi e ntšo ea iced
• Tee e chesang e nang le lero la lemone
• Metsi a soda

Ho boloka senakisi se senang khalori joaloka Stevia ka koloing ea hau ho ka u thusa ha u batla ho natefisa seno sa hau ntle le ho eketsa li-carbs.

Ha u latela lijo tsa ketogenic, khomarela tee e sa tsoekere, kofi e nang le tranelate le metsi a phatsimang.

7. Li-Burger tse phuthetsoeng ka Lettuce

Lireschorente tse ling tsa lijo tse potlakileng li hlokometse hore batho ba bangata ba nkile mokhoa oa ho ja o nang le carb e tlase.

Sena se lebisitse ho li-menu tsa botsoalle tse kang li-burger tse phuthetsoeng ka lettuce, e leng khetho e ntle bakeng sa batho ba latelang lijo tsa ketogenic kapa ba batlang ho khaola carbs.

Li-burger tse latelang tse koahetsoeng ka lettuoa lia fumaneha mananeng a lijo tse potlakileng:

• Li-Harde ⅓ lb Tebello e tlase ea Carb: Lik'hilojule tse 470, ligrama tse 36 tsa mafura, ligrama tse 9 tsa carbs le ligrama tse 22 tsa protheine (18).
• Thickburger e phuthetsoeng ea Carl's Jr. Lik'hilojule tse 420, ligrama tse 33 tsa mafura, ligrama tse 8 tsa carbs le ligrama tse 25 tsa protheine (19).
• In-n-Out Burger "Mokhoa oa liprotheine" Cheeseburger e nang le onion: Lik'hilojule tse 330, ligrama tse 25 tsa mafura, ligrama tse 11 tsa carbs le ligrama tse 18 tsa protheine (20).
• Banna ba bahlano Bacon Cheeseburger ka sekoaelo sa lettuce le ka mayo: Lik'hilojule tse 394, ligrama tse 34 tsa mafura, tlase ho grama e le 'ngoe ea carbs le ligrama tse 20 tsa protheine (3).

Le ha burger e phuthetsoeng ka lettuce e sa hlahisoe joalo ka khetho ea menyu, libaka tse ngata tsa lijo tse potlakileng li ka amohela kopo ena.

Tlola bun mme u kope burger e phuthetsoe ka lettuce bakeng sa lijo tse monate tse mafura a mangata, tse nang le carb e tlase.

8. "Li-unwits"

Haeba u latela lijo tsa ketogenic, u lokela ho tlosa bohobe lijong tsa hau.

Ha u khetha lijo tsa mots'eare kapa tsa lijo tsa mantsiboea hoteleng ea lijo tse phehoang, nahana ka "unwich".

Li-unwiches ke li-sandwich tse tlatsoang ntle le bohobe.

Jimmy John’s, lebenkele le tsebahalang la lijo tse potlakileng, o qapile poleloana eo mme hajoale o fana ka likhetho tse ngata tse monate tse sa rateheng.

Mefuta e mengata ea keto-friendly unwich e tsoang ho Jimmy John's (21) ke tsena:

• Mokhatlo oa J.J. Gargantuan (salami, nama ea kolobe, nama ea khomo e halikiloeng, Turkey, ham le provolone): Lik'hilojule tse 710, ligrama tse 47 tsa mafura, ligrama tse 10 tsa carbs le ligrama tse 63 tsa protheine.
• Mokhatlo oa J.J. BLT (bacon, lettuce, tamati le mayo): Lik'hilojule tse 290, ligrama tse 26 tsa mafura, ligrama tse 3 tsa carbs le ligrama tse 9 tsa protheine.
• Setaliana se Seholo (salami, ham, provolone, nama ea kolobe, lettuce, tamati, onion, mayo, oli le asene): Lik'hilojule tse 560, ligrama tse 44 tsa mafura, ligrama tse 9 tsa carbs le ligrama tse 33 tsa protheine.
• Slim 3 (salate ea tuna): Lik'hilojule tse 270, ligrama tse 22 tsa mafura, ligrama tse 5 tsa carbs le ligrama tse 11 tsa protheine.

Tse ling li senola, joalo ka J.J. Gargantuan, li na le likhalori tse ngata haholo.

Bakeng sa lijo tse bobebe, khomarela likhetho tsa Slim unwich, tseo kaofela li leng ka tlase ho likhalori tse 300.

Li-unwiches ke lijo tse nang le li-sandwich fillings ntle le bohobe. Li entsoe ka nama, chisi le meroho e nang le carb e tlase, li etsa khetho e ntle haholo bakeng sa batho ba nang le phepo ea ketogenic.

9. Lijo tse bobebe tse bobebe ha u ntse u tsamaea

Ho emisa lireschorenteng tseo u li ratang haholo ho ka u fa lijo tse potlakileng, tse nang le keto, empa ho boloka lijo tse bobebe tse amoheloang ke ketogenic ho ka u thusa hore u fete pakeng tsa lijo.

Joalo ka lijo, li-snacks tsa ketogenic li tlameha ho ba le mafura a mangata le li-carbs tse tlase.

Ho makatsang ke hore mabenkele a mangata a bonolo le liteishene tsa peterole li na le khetho e ntle ea lijo tse nang le carb e tlase.

Lijo tse bobebe tsa ho ja lijo tsa ketogenic li kenyelletsa:

• Mahe a phehiloeng ka thata
• Lipakete tsa botoro ea matokomane
• Cheese ea khoele
• Matonkomane
• Lialmonde
• Peo ea soneblomo
• Khomo ea nama ea khomo
• Lithupa tsa nama
• Lipakete tsa tuna
• Nama ea kolobe

Le ha ho reka lijo tse bobebe ho le bonolo, ho tsepamisa mohopolo ho lokiseng lijo tse bobebe tse iketselitsoeng ho tla u fa taolo e eketsehileng holim'a lijo tseo u li jang.

Ho tsetela ho pholileng ho boloka koloing ea hau ho ka etsa hore ho be bonolo ho tlisa li-snacks tse phetseng hantle tsa ketogenic, ho kenyeletsoa mahe a phehiloeng ka thata, meroho e tlaase ea carb le chisi.

Lijo tse bobebe tse bonolo tsa keto, ho kenyeletsoa mahe a phehiloeng ka thata, a boreleli le linate, lia fumaneha liteisheneng tsa peterole le mabenkeleng a bonolo.

Ntlha ea Bohlokoa

Ho fumana lijo tse nang le mafura a mangata, li-carb tse tlase le lijo tse bobebe tseleng ha hoa lokela ho ba thata.

Lireschorente tse ngata tsa lijo tse potlakileng li fana ka likhetho tse ntle tsa keto tse ka ikhethelang kamoo u ratang.

Ho tloha lijaneng tsa mahe le liprotheine ho ea ho li-burger tse koahetsoeng ke lettuce, indasteri ea lijo tse potlakileng e hlokomela palo e ntseng e hola ea batho ba latelang lijo tsa ketogenic.

Ha lijo tsa ketogenic li ntse li eketseha ho tsebahala, likhetho tse ling tse monate tsa carb li tla hlahisoa mananeng a lijo tse potlakileng haufinyane.