Liaparo tsa 10 tsa Keto Salad ho natefisa bophelo ba hau bo tlase ba carb

Litaba

• 1. Phoofolo ea lapeng
• Lisebelisoa
• Litaelo
• 2. Vinaigrette ea Setaliana ea Keto
• Lisebelisoa
• Litaelo
• 3. Ho apara jalapeno-cilantro e monate
• Lisebelisoa
• Litaelo
• 4. Ho apara mahe a linotši a Keto
• Lisebelisoa
• Litaelo
• 5. Ho apara Sehlekehleke se Sekete se Keto
• Lisebelisoa
• Litaelo
• 6. Ho apara keto ea Cesare ea metsotso e mehlano
• Lisebelisoa
• Litaelo
• 7. Liaparo tse khekhethe tsa keto e putsoa tse khubelu tse nang le chives
• Lisebelisoa
• Litaelo
• 8. Ho apara Wasabi-likomkomere-avocado
• Lisebelisoa
• Litaelo
• 9. Ho apara linate tsa Asia
• Lisebelisoa
• Litaelo
• 10. Ho apara raspberry-tarragon ea Keto
• Lisebelisoa
• Litaelo
• Liaparo tse sa lokang bakeng sa phepo ea keto le malebela a ho reka
• Ntlha ea bohlokoa
• Ho Lokisetsa Lijo: Salate e sa Monate

Ketogenic, kapa keto, lijo ke phepo e tlase haholo, lijo tse mafura haholo tse bontšitsoeng ho fana ka melemo e 'maloa ea bophelo bo botle ().

Le ha mokhoa ona oa ho ja o ka ba le meeli ea tlhaho, tsoelo-pele ea mahlale a lijo le boiqapelo bo entse hore lijo tsena li be bonolo ho li latela.

Meroho e seng ea starchy joaloka meroho ea salate e na le li-carbs tse tlase le khetho e tšabehang haeba u latela lijo tsa keto. Leha ho le joalo, ho ka ba thata ho fumana moaparo o monate o tlase oa carb o fetang oli e hlakileng le asene.

Liaparo tsa salate tse 10 tse ntle haholo ke tsena, kaofela li na le ligrama tse 4 tsa carbs ka ho sebeletsa kapa ka tlase.

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

1. Phoofolo ea lapeng

Le ha moaparo oa setso oa mapolasi o etsoa ka lebese la buttermil, risepe ena e e fetisetsa ka tranelate e bolila, mayo le tranelate e boima, e fana ka setšoantšo se tšoanang sa tatso ka carb e fokotsehileng le mafura a mangata a mangata.

Lisebelisoa

• 1/2 senoelo (ligrama tse 120) tsa tranelate e bolila
• 1/2 senoelo (120 dikgerama) tsa mayo
• 1/4 senoelo (60 ml) ea tranelate e boima e otlang
• 1 tsp ea chives e khethiloeng
• 1 tsp ea dill e omisitsoeng
• 1 tsp ea phofo ea onion
• 1 tsp ea phofo ea konofolo
• 1-2 tsp (5-10ml) ea lero la lemone le lecha
• Letsoai le pepere ho latsoa

Litaelo

1. Kopanya lisebelisoa tsohle tsa sekotlolo kapa setshelo se nang le sekwahelo.
2. Hlohlelletsa hantle.
3. Refrigerate lihora tse 'maloa ho e etsa hore e hatsetsoe kapa ho e sebeletsa hanghang motjhesong oa kamore.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 84
• Mafura: 8 dikgerama
• Li-carb: 2 dikgerama
• Liprotheine: 1 gram

2. Vinaigrette ea Setaliana ea Keto

Keto ena e tsamaea ka lihlopha tse ntle tsa khale hantle le hoo e batlang e le meroho ea salate. Ka metsoako eo batho ba bangata ba nang le eona liphateng tsa bona, e ka sebetsa e le sejo se tloaelehileng bakeng sa bophelo ba hau ba keto.

Lisebelisoa

• 1 Tbsp ea lijo tsa Italy
• 1 kopi (240 ml) ea oli ea mohloaare e bobebe
• 4 Tbsp (60 ml) ea asene ea veine e khubelu
• 1/2 tsp ea letsoai
• 1/4 tsp ea pepere e ntšo e fatše
• 1 Tbsp (15 ml) ea mosetareta oa Dijon

Litaelo

1. Kopanya lisebelisoa tsohle tsa setshelo se koahelang le sekwahelo.
2. Tsokotsa ka matla 'me u phomole metsotso e 30 ho lumella litatso ho hola.
3. Boloka ka sehatsetsing matsatsi a 7.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 198
• Mafura: 22 dikgerama
• Li-carb: nyane
• Liprotheine: tlase ho 1 gram

3. Ho apara jalapeno-cilantro e monate

Ka ho raha ha jalapeno le linoko tse ncha tse ncha, moaparo ona o bonolo o tlisa khanya e seng feela ho lisalate empa hape le nama le meroho e halikiloeng.

Lisebelisoa

• 1/2 senoelo (ligrama tse 25) tsa cilantro e khethiloeng
• 1/2 senoelo (ligrama tse 120) tranelate e bolila kapa yoghurt ea Greece
• 1 / 2-1 jalapeno e khethiloeng
• Li-clove tse 6 tsa konofolo, li ebotsoe
• 1 tsp ea letsoai
• 1/4 senoelo (60 ml) ea metsi

Litaelo

1. Koahela lisebelisoa tsohle tsa blender kapa processor ea lijo ho fihlela e boreleli.
2. E re re phomole metsotso e 15-20 ho lumella litatso ho hola.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 41
• Mafura: 3 dikgerama
• Li-carb: 1 gram
• Liprotheine: 1 gram

4. Ho apara mahe a linotši a Keto

Ho apara hona ha se bakeng sa lisalate feela empa ho ka sebetsa joalo ka sopho ea ho ts'ila lijo tse o li ratang tsa menoana ea hau ea menoana.

Lisebelisoa

• 1/2 senoelo (ligrama tse 120) tsa tranelate e nang le mafura a mangata
• 1/4 senoelo (60 ml) ea metsi
• 1/4 senoelo (60 ml) ea mosetareta oa Dijon
• 1 Tbsp (15 ml) ea asene ea apole cider
• 1 Tbsp (10 dikgerama) tsa erythritol e nang le granular kapa monate o mong o monate oa keto

Litaelo

1. Kenya lisebelisoa tsohle ho sekotlolo se kopanyang le whisk ho kopanya.
2. Boloka ka sehatsetsing ho fihlela libeke tse 2.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 38
• Mafura: 2,5 dikgerama
• Li-carb: nyane
• Liprotheine: tlase ho 1 gram

5. Ho apara Sehlekehleke se Sekete se Keto

Keto ena e khahlisang keto ea ho apara ea khale e kopanya bongata ba phepo e nepahetseng (ho tloha stevia) le asiti (ho tloha ketchup le asene) ho khotsofatsa li-buds tsa hau ha o ntse o boloka carbs e le tlase.

Lisebelisoa

• 1 senoelo (230 grams) sa mayo
• 2 Tbsp (ligrama tse 35) tsa ketchup ea tsoekere e fokotsehileng
• 1 Tbsp (15 ml) ea asene ea apole cider
• 2 Tbsp (20 grams) ea likhekhe tse hahiloeng hantle
• 2 Tbsp (ligrama tse 20) tsa eiee e hahiloeng hantle
• 1/8 tsp ea stevia
• Letsoai le pepere ho latsoa

Litaelo

1. Arola likhekhe tse khethiloeng le eiee e le hore u be le likarolo tse peli tse arohaneng tsa khaba e le 'ngoe bakeng sa e' ngoe le e 'ngoe.
2. Kopanya lisebelisoa tsohle, ntle le khaba e le 'ngoe ea eiee le likhekhe, ho blender kapa processor ea lijo ebe o kopanya ho fihlela boreleli.
3. Hlohlelletsa eiee e setseng le likhekhe.
4. Tšela ho apara ka nkho, beha ka sehatsetsing sa hau, 'me litlolo li hlahe bonyane metsotso e 30.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea khaba e le 1 (15-ml) e fana ka:

• Lik'halori: 96
• Mafura: 10 dikgerama
• Li-carb: nyane
• Liprotheine: tlase ho 1 gram

6. Ho apara keto ea Cesare ea metsotso e mehlano

Koahela moaparo ona ka metsotso e mehlano feela, u lahlele ka meroho e meng ea salate, 'me u qete ka chisi ea Parmesan bakeng sa salate ea Sesare e potlakileng le e bonolo e nang le li-carbs tse nyane.

Lisebelisoa

• Li-clove tse 3 tsa konofolo, tse hahiloeng hantle
• 1 1/2 tsp (10 dikgerama) tsa peista ea anchovy
• 1 tsp (5 ml) ea mongobo oa Worcestershire
• 2 Tbsp (30 ml) ea lero la lero la lemone - kapa lero la 1/2 ea lemone
• 1 1/2 tsp (ligrama tse 10) tsa mosetareta oa Dijon
• Senoelo sa 3/4 (ligrama tse 175) tsa mayo
• Letsoai le pepere ho latsoa

Litaelo

1. Kenya konofolo, pente ea anchovy, sauce ea Worcestershire, lero la lemone le mosetareta oa Dijon ho sekotlolo se bohareng ebe u kopanya hammoho.
2. Kenya mayo 'me u tsoele pele ho whisk ho fihlela e kopantsoe.
3. Kenya letsoai le pepere ho latsoa.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea khaba e le 1 (15-ml) e fana ka:

• Lik'halori: 100
• Mafura: 10 dikgerama
• Li-carb: nyane
• Liprotheine: tlase ho 1 gram

7. Liaparo tse khekhethe tsa keto e putsoa tse khubelu tse nang le chives

Hore na ke mapheo a khōhō kapa ke meroho feela e sa bonahaleng, seaparo sena se felletseng sa lijo tse thehiloe ka 'mala o moputsoa se tiisa hore ha ho na lik'hemik'hale tse ekelitsoeng tse fanoang ke mefuta e mengata ea libotlolo.

Lisebelisoa

• 1 senoelo (230 grams) sa mayo
• 1/2 senoelo (ligrama tse 120) tsa tranelate e bolila
• 1 Tbsp (15 ml) ea lero la lemone
• 1 tsp (5 ml) ea mongobo oa Worcestershire
• 1 tsp ea phofo ea konofolo
• 1/2 tsp ea letsoai leoatleng
• 1/2 tsp ea pepere e ntšo
• Senoelo sa 3/4 (ligrama tse 115) tsa chisi e putsoa e putsoa
• 1/4 senoelo (10 dikgerama) tsa chives tse ncha, tse khethiloeng

Litaelo

Kenya lisebelisoa tsohle ho sekotlolo se mahareng ebe u hlakola hammoho ho fihlela li kopane hantle.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 106
• Mafura: Ligrama tse 12
• Li-carb: 1 gram
• Liprotheine: 1 gram

8. Ho apara Wasabi-likomkomere-avocado

Ho apara hona ho khatholla haholo letsatsing le chesang la lehlabula empa ho ka kopanngoa le meroho e mecha bakeng sa khetho e tlase ea carb nako efe kapa efe ea selemo. Phofo ea wasabi e ka fetoloa hore e latsoe, ho latela boemo ba mocheso oo u o batlang.

Lisebelisoa

• 1 avocado
• Mahlaka a 2-4 a eiee e tala
• 1/2 likomkomere, khabeloa khabeloa
• Mokelikeli oa 1/2 lime
• 2 Tbsp (15 grams) ea phofo ea wasabi
• 2 Tbsp (30 ml) ea oli ea avocado
• 2 tsp (10 ml) ea raese kapa asene ea apole cider
• 1/2 tsp ea phofo ea konofolo
• 1/4 tsp ea letsoai

Litaelo

Kopanya lisebelisoa tsohle tsa sesebelisoa sa lijo kapa blender le pulse ho fihlela boreleli.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 75
• Mafura: 7 dikgerama
• Li-carb: nyane
• Liprotheine: 1 gram

9. Ho apara linate tsa Asia

Li-sauces tse ngata tse hlahisoang khoebong li paka tsoekere e ngata e ekelitsoeng, ho etsa hore ho be thata ho li lekana lijong tsa keto.

K'honthinente ena e siea tsoekere empa e nka moelelo oa mongobo ofe kapa ofe o monate oa peanut. E sebedise e le marinade bakeng sa satay ea khōhō kapa u phahamise meroho eo u e ratang haholo.

Lisebelisoa

• 1/3 senoelo (80 dikgerama) tsa botoro ea tlhaho ea peanut
• 1/4 senoelo (60 ml) ea metsi a chesang
• 2 Tbsp (30 ml) ea mongobo oa soya
• 2 Tbsp (30 ml) ea asene
• 1 kalaka, lero
• 1 tsp ea ginger e halikiloeng
• 1 tsp ea konofolo
• 1 tsp ea pepere

Litaelo

1. Kopanya lisebelisoa tsohle ho blender kapa processor ea lijo ho fihlela e boreleli.
2. Boloka ka sehatsetsing matsatsi a 10.

Haeba u utloa hore moaparo ha o na monate, marotholi a 'maloa a ntšitsoeng ke stevia a lokela ho qhekella.

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetseng

Khaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 91
• Mafura: 7 dikgerama
• Li-carb: 4 dikgerama
• Liprotheine: 2 dikgerama

10. Ho apara raspberry-tarragon ea Keto

Ho apara hona ho fana ka tekanyetso e tiileng ea li-antioxidants ho tsoa ho tse tala le tarragon, ka bonase e ekelitsoeng ea oli ea ketane e mahareng ea ketane ea triglyceride (MCT).

Ke khetho e ntle bakeng sa mofuta ofe kapa ofe oa meroho empa hape e ka sebelisoa ho sesa salmon, khoho le mehloli e meng ea protheine.

Lisebelisoa

• 1/2 senoelo (120 ml) ea oli ea mohloaare
• 1/4 senoelo (60 ml) ea oli ea MCT (e fumanehang mabenkeleng kapa inthaneteng)
• 1/4 senoelo (60 ml) asene ea apole cider
• 2 Tbsp (ligrama tse 30) tsa mosetareta oa Dijon
• 1 1/2 tsp ea tarragon e ncha (kapa 1/2 tsp e omisitsoeng)
• 1/4 tsp ea monate o monate oa keto
• Letsoai la letsoai leo u le khethileng
• 1/2 senoelo (ligrama tse 60) tsa tse tala, tse mashed

Litaelo

1. Kopanya lisebelisoa tsohle, ntle le tse tala, ka sekotlolo ebe o whisk metsotsoana e ka bang 15 ho fihlela e le boreleli.
2. Eketsa tse tala tse mashed mme u hlohlelletse hantle ho li kopanya.
3. Ikamahanya le monate o lakatsehang

Sheba risepe e felletseng

Lintlha tsa phepo e nepahetsengKhaba ea 2-tablespoon (30-ml) e fana ka:

• Lik'halori: 158
• Mafura: Ligrama tse 17
• Li-carb: 1 gram
• Liprotheine: tlase ho 1 gram

Liaparo tse sa lokang bakeng sa phepo ea keto le malebela a ho reka

Le ha liaparo tse ngata tsa salate li le keto botsoalle ka lebaka la karo-karolelano ea tsona ea mafura ho ea ho carb, tse ling ha li tšoane le boemo bona - ka kakaretso hobane ba paka tsoekere e ekelitsoeng kapa ba etsa khaello ea mafura ka ho eketsa li-carbs. Liaparo tse sa lokang tse kenyeletsang:

• Ho apara ka Sefora
• Ho apara salate e se nang mafura
• moaparo oa setso oa mahe a linotši
• Ho apara Catalina
• li-vinaigrette tsa pele ho libotlolo

Ha liaparo tsa salate tsa keto tse iketselitsoeng li latsoa bocha, ho na le mefuta e mengata e mengata e rekiloeng ka mabenkele.

Ha u reka liaparo tsa keto salate, ela hloko tse latelang:

• Motsoako oa pele e lokela ho ba mofuta oa mafura, joalo ka mohloaare, avocado, kapa oli ea MCT.
• Lisebelisoa li lokela ho ba haufi le tlhaho kamoo ho ka khonehang, joalo ka litlama, linoko, lero la lemone le asene.
• Hlokomela tsoekere e eketsehileng.

Kakaretso Liaparo tse ngata tse rekiloeng lebenkeleng li na le tsoekere e ngata kapa li iketsetsa bakeng sa khaello ea mafura ka ho eketsa li-carbs. Ho etsa bonnete ba hore o reka seaparo sa salate se nang le keto, bala sengoathoana ka hloko.

Ntlha ea bohlokoa

Li-carb tse tlaase haholo, tse nang le mafura a mangata li fumane botumo lilemong tsa morao tjena.

Le ha mokhoa ona oa ho ja o ka ba thata, lipepepe tsa boqapi li ka fana ka litatso tsa li-carb tsa khale tse nang le li-carb tse fokolang, e leng se etsang hore salate e bora e be ntho e fetileng.

Boholo ba lipepepe tse kaholimo bo ka bolokoa ka sehatsetsing matsatsi a supileng kapa ho feta, ho o fa liaparo tse ngata tseo u ka khethang ho tsona.

Ka masela a mangata a lijo tse felletseng le mafura a mangata, liaparo tsena li tla eketsa bophelo lijong tsa hau tsa keto.

Ho Lokisetsa Lijo: Salate e sa Monate