21 Nā Meaʻai Keto maikaʻi a maikaʻi hoʻi

Anter

• 1. Mini frittatas
• 2. Nā skewers salakeke Caprese
• 3. ʻAʻai ka saladi ʻo Kaisara
• 4. ʻO ka shrimp kaila Cajun a me ka kebabs pepa
• 5. Nā lāʻau Veggie me ka waiū bata
• 6. Nā moku salakeke salamona
• 7. Keto sushi ʻolokaʻa
• 8. Kāwili ʻōwili ʻōmaʻomaʻo Collard
• 9. Salakeke hua manu avocado
• 10. Nā lāʻau Veggie me ka guacamole
• 11. Hulu iwi
• 12. Keto hoʻonaninani
• 13. Nā hua kukui
• 14. Nā mea kanu i hoʻolapalapa ʻia
• 15. Olive
• 16. Nā poma momona
• 17. ʻA nahu ka pōpō Buffalo
• 18. Nā pahū pahū me ka tī
• 19. ʻO ka yogurt niu
• 20. Nā huaʻi i hoʻopili ʻia
• 21. ʻO nā slider kinipōpō manu
• Ke laina lalo

Nui nā meaʻai meaʻai māmā i nui loa nā carbs i hiki ke komo maʻalahi i kahi papaʻai keto. Hiki iā kēia ke hoʻonāukiuki loa ke hoʻāʻo nei ʻoe e pale aku i kēlā wī ma waena o ka ʻai.

Inā ua ʻike ʻoe iā ʻoe iho i kēia pilikia nutritional, mai hopohopo.

Nui a hewahewa nā koho meaʻai māmā haʻahaʻa e like me ke olakino e like me ka ʻono.

Hōʻike kēia ʻatikala i nā meaʻai ʻono ʻoluʻolu a keto e hoʻokomo i kāu papahana pāʻina aʻe.

1. Mini frittatas

ʻO ka Mini frittatas, a i ʻole nā ​​muffins hua manu, he meaʻai maikaʻi loa ia no ka keto-friendly i maʻalahi e hoʻomākaukau a hoʻopono piha.

ʻO nā mea āu e pono ai ka hoʻomaka ʻana:

• he ʻumi mau hua manu
• hae muffin 12-kiaha maʻamau
• ipu hoʻohuihui
• he umu

E hoʻomaka, kuʻi i nā hua i loko o ke pola a me ke kau me kahi paʻakai liʻiliʻi a me ka pepa.

E hoʻomāhele like i ka hui hua ma waena o kēlā me kēia kīʻaha muffin a hoʻohui i kāu mau mea momona haʻahaʻa i makemake ʻia e like me:

• milo
• ʻulā
• ʻōmato
• tī

Hoʻomoʻa ma 350 ° F (180 ° C) ma kahi o 15-20 mau minuke, a i ʻole hoʻonohonoho.

Hoʻololi ka ʻikepili pili pono i ka meaʻai ma muli o ka mea āu e hoʻohui ai i kāu meaʻai Hoʻokahi frittata (170 gram) e hāʻawi i 320 calories, 14 gram o protein, a me 21 gram o ka momona ().

E mālama iā lākou i loko o ka pahu hau i hiki iā ʻoe ke hopu maʻalahi i kahi mau kāne i kou hele ʻana i waho, a hoʻomoʻa paha i kekahi mau ʻāpana a hoʻopaʻa iā lākou ma hope.

2. Nā skewers salakeke Caprese

ʻO Caprese saladi kahi punahele punahele Italia. Ke hōʻuluʻulu ʻoe i nā mea hana ma nā skewers, lilo ia i meaʻai māmā nui loa.

Māmā ka hoʻomākaukau ʻana e like me nā ʻāpana alternates o ka tī mozzarella hou, nā lau basil, a me nā ʻōmato cherry ma nā skewers. ʻAi maʻalahi a kāwili paha i kahi vīnega balsamic a me ka aila ʻoliva no ka luʻu ʻana.

Hāʻawi kahi 3.5-auneke lawelawe (100 gram) o ka salakeke Caprese ma kahi o 139 mau calorie, 7 mau kolamu o nā protein, a me 11 mau momona o ka momona - ʻaʻole i hoʻokomo ʻia me ka mea hoʻopūpā ().

3. ʻAʻai ka saladi ʻo Kaisara

Inā ʻoe he peʻa o ka sāleta a Kaisara, aloha ʻoe i kēia mau nahu salakeke Caesar. Hiki iā ʻoe ke hoʻohana i ka lettuce romaine inā makemake ʻoe e mālama maʻamau, akā ʻo kahi ʻano ʻōmaʻomaʻo puʻuwai e like me kale e paʻa maikaʻi inā ʻaʻole ʻoe e hoʻolālā e ʻai koke iā lākou.

E hana i nā kīʻaha pākahi e hoʻopaʻa i ka salakeke e ka hoʻomehana ʻana i nā ʻāpana nui o ka tī Parmesan i kuʻi ʻia ma ka ipu hao i hoʻomoe ʻia. Hoʻomoʻa a hiki i ka hoʻoheheʻe ʻana o ka tī a hoʻomaka i ka pala.

E hōʻoluʻolu iki i nā ʻāpana waiū i hoʻoheheʻe ʻia ma mua o ke kau ʻana i kēlā me kēia ma ka ʻaoʻao lalo o kahi ipu muffin liʻiliʻi, e kaomi māmā ʻana i ka tī i loko o ke ʻano o nā kīʻaha muffin. E hoʻomaʻalili loa iā lākou, a e lilo lākou i mau kīʻaha liʻiliʻi, ʻai, a crispy.

E kīloi i nā greens me kāu ʻaʻahu punahele a me ka ʻāpana i kēlā me kēia kīʻaha Parmesan. I ka hakahaka o nā croutons, luna me nā hua kaʻuala i hoʻomoʻa ʻia a i ʻole nā ​​pistachios no ka crunch keu. No ka protein hou aku, e hoʻohui i ka moa moa i kō ʻia a i ʻole salemona puhi ʻia.

4. ʻO ka shrimp kaila Cajun a me ka kebabs pepa

ʻO Shrimp kahi kumu maikaʻi o nā momona omega-3 momona naʻau. ʻOi aku ka haʻahaʻa o ka mercury ma mua o nā ʻano iʻa o ka iʻa, e hoʻolilo iā lākou i kahi koho meaʻai māmā a me ka keto-friendly ().

ʻO ka mea mua, e hoʻohana i kahi ʻōpala maloʻo Cajun style i ka ʻōpae. E kau i ka ʻōpae i kuhi ʻia i ka skewers, e kuapo me nā ʻāpana mānoanoa o ka pepa bele hou.

Hoʻomoʻa a hoʻomoʻa paha i nā kebab a hiki i ka kuke ʻana o ka ʻōpae a aia nā peppers ma waena o ka crisp a me ka palupalu. E lawelawe koke, a i ʻole mālama i loko o ka pahu hau a hiki i kou mākaukau e ʻai.

5. Nā lāʻau Veggie me ka waiū bata

ʻO ka hoʻopili ʻana i nā mea kanu i hoʻomoʻa ʻia a hoʻomālamalama ʻia me kāu mauʻu momona punahele kekahi o nā meaʻai māmā a maʻalahi hoʻi i hiki ke hana.

Hoʻouka ʻia nā hua me nā momona momona o ka puʻuwai. Hōʻike ka noiʻi e ʻai pinepine i ka ʻai ʻana i nā nati ke kākoʻo i ka mālama ʻana i ke kō a me ka pohō ().

ʻO kahi kōpena 2-punetēpau (32-gram) o ka pīpī pīni, me ka ʻole o ka aila i hoʻohui ʻia, he ʻūlū maʻamau ma kahi o 16 mau momona o ka momona. Hoʻomoʻu i nā kāloti maka a me nā kelelu i loko o ka waiʻamona almond a i ʻole hoʻāʻo i ka broccoli māmā a i hoʻomoʻa ʻia i kāwili ʻia me ka waiūpaka ().

Inā ʻaʻole ʻoe e hana ana i kāu mauʻu iho momona, e nānā pono i ka lepili o ke ʻano āu e kūʻai ai, no ka mea, aia i loko o kekahi mau ʻano meaʻai ke kō. ʻO nā kīʻaha nut momona maikaʻi a olakino hoʻi e koi ai i hoʻokahi mea hana - nā nati.

6. Nā moku salakeke salamona

ʻO Salmon ʻaʻole wale kahi kumu maikaʻi o ka omega-3 momona a me ka protein akā ʻo ka lāʻau D, kahi mea momona he nui ka poʻe i lawa ʻole ().

Hāʻawi kahi 3.5-auneke (100-gram) o ka salemona kēpau ma mua o ka hapalua o ka waiwai o kēlā me kēia lā (DV) no ka lāʻau D, a hiki ke hana koke ʻia i kahi salakeke e kūpono i kaʻai keto ().

Hoʻohui i ka salemona i kuke ʻia a me ka mayonnaise e hana i kahi salakeke maʻalahi, keto-friendly. Hiki iā ʻoe ke hoʻopilikino i ka papa kuhikuhi ma ka hoʻohui ʻana i nā mea kanu hou, nā mea ʻala, kālika, a me ka lemona.

E lawelawe i ka salakeke salmon i hoʻokomo ʻia i loko o nā ʻūhā celery hou no kahi hoʻonui momona a hoʻonui ʻia ka crunch.

7. Keto sushi ʻolokaʻa

ʻO nā lola keto sushi kahi meaʻai momona momona maikaʻi loa e hui pū ʻia ma kahi o 15 mau minuke. ʻO nā mea āu e pono ai kahi ʻāpana o nā lau limu kai nori a me kekahi mau mea ʻoki liʻiliʻi a me nā iʻa i hoʻohana ʻia no ka hoʻopiha.

Hiki iā ʻoe ke hoʻohana i ka iʻa maka, sushi papa, akā ʻaʻole pono ia. ʻO ka iʻa puhi aʻaʻohe iʻa iki - me ka nui o nā mea kanu e like me ka avocado, ka bele a me ka kukama - e holo pono pū kekahi.

No ka hoʻoulu ʻana i ka ʻike momona, hiki iā ʻoe ke hoʻohui i ka tī waiū a i ʻole lawelawe iā ia me kahi nīni pīni - e nānā wale ʻaʻole i loko o nā mea momona i hoʻohui ʻia.

E hōʻuluʻulu i ka sushi, e waiho wale i ka nori a hoʻoliʻiliʻi i nā kihi me kahi wai liʻiliʻi. E kau i kāu hoʻopihapiha ma ka pepa nori a ʻōwili paʻa. Māhele iā ia i loko o nā ʻāpana o ka nahu a ʻai paha e like me ka wahī.

8. Kāwili ʻōwili ʻōmaʻomaʻo Collard

Hoʻouka ʻia nā greens collard me nā meaola pono, e like me:

• folate
• kalipuna
• nā wikamina K, C, a me A

ʻO ka mea hou aku, hāʻawi kā lākou mau lau nui a puʻuwai iā lākou iho i kahi wahī liʻiliʻi ().

Ma hope o ka hemo ʻana i nā koʻokoʻo, kau i nā kolaki i loko o ka ipuhao o ka hoʻowalewale ʻana i ka wai no 20 a 30 kekona. Wehe iā lākou mai ka ipuhao a hoʻokomo koke i loko o ke pola wai hau no kekahi kekona. E hoʻomaloʻo iā lākou me kahi kāwele maʻemaʻe a hoʻomaka i ka hana ʻana i kāu sanwī.

Hoʻopiha i kāu wahī me nā mea e like me:

• mea kanu hou
• ʻāpala
• sāleta moa
• sāleta tuna
• pākī ʻoki
• nā mea kanu i pūlehu ʻia
• tī waiū

9. Salakeke hua manu avocado

Hoʻouka ʻia nā avocado me:

• nā momona momona o ka puʻuwai
• puluniu
• nā wikamina
• nā minelala
• nā mea anti-inflammatory

Hōʻike kekahi mau noiʻi e hoʻolaha paha lākou i ka ʻelemakule olakino ().

ʻO ka hoʻohana ʻana i ka avocado ma ke ʻano he pani no ka mayonnaise i ka saladi hua manu kuʻuna kahi ala maikaʻi loa e hoʻonui ai i ka ʻike olakino o kēia meaʻai maʻamau ke mālama nei i kāu snack keto-kūpono.

Hoʻohui i kekahi mau hua moa, nā hua paakiki i koli ʻia, ka ʻalakeki i kuʻu ʻia, ka ʻakaʻula i kuʻi ʻia, a me kahi ʻano o ka paʻakai a me ka pepa.

E lawelawe me:

• wahī wahī nei
• lāʻau celery
• nā ʻāpana mānoanoa o ka kukama a me ka radish

10. Nā lāʻau Veggie me ka guacamole

Hana ʻo Guacamole i kahi meaʻai keto maikaʻi, lawe lima, a me ke olakino olakino, no ka mea, ua hoʻokau ʻia nā avocados me ka momona, puluniu, a me kahi mahele hefty o nā mea pono pono. I ka ʻoiaʻiʻo, hāʻawi nā avocado i 15 mau momona o ka momona a me 24% o ka DV o ka fiber ma 3.5-cup (100-gram) lawelawe ().

E hana i ka guacamole, e hoʻowali i ka avocado pala a hui me ka wai lime, ka ʻakaʻula ʻulaʻula, a me ka paʻakai a me ka pepa. Hana ʻo jalapeño hou i kahi hoʻohui maikaʻi loa.

Inā ʻaʻole ʻoe no ka hana ʻana i kāu iho, hiki iā ʻoe ke kūʻai i ka guacamole i hana mua ʻia a pākahi ʻia. ʻOiai maikaʻi kaʻai ʻana o guacamole, hiki iā ʻoe ke hoʻohana i nā pepelu bele momona, nā ʻulaʻula, a me nā broccoli no ka ʻūlū ʻana.

11. Hulu iwi

Inā ʻoe e makemake i kahi mea mālamalama a me ka hoʻomehana, hana ka broth iwi i kahi koho kīʻaha kupanaha ʻole akā ʻono paha no nā mea ʻai keto.

ʻAʻole like me ka broth kuʻuna, kuke i nā moa iwi i kuke ʻia a loaʻa i loko o ka protein. Haʻaheo kekahi mau broth iwi i hoʻomākaukau ʻia a hiki i ka 10 gram o ka protein i ke kīʻaha (240 mL) ().

ʻAʻole hāʻawi pinepine nā broths iwi i ka momona, akā hiki iā ʻoe ke hoʻonui maʻalahi i kēia me ka hoʻohui ʻana i ka aila niu, ka bata, a me nā ghee.

Hiki iā ʻoe ke hana i kou iwi iwi ma luna o ke kapuahi a i ʻole me kahi kuke lohi a i ʻole kuke kuke. Hana i kahi pūʻulu nui a hoʻopaʻa iā ia i nā lawelawe pākahi i maʻalahi e wela ke makemake ʻoe i kahi meaʻai māmā, hōʻoluʻolu hoʻi.

Inā koho ʻoe i kahi māka i hoʻomākaukau kalepa ʻia, e nānā pono i ka lepili lāʻau, no ka mea ua hoʻohui kekahi o lākou i nā meaʻono a kiʻekiʻe i ka sodium.

12. Keto hoʻonaninani

Inā ʻoe e hāhai i ka papaʻai keto a manaʻo he mau palena ʻole nā ​​mea leʻaleʻa ma muli o kā lākou ʻike kiʻekiʻe kiʻekiʻe o ka momona, laki ʻoe.

Hiki iā ʻoe ke hana i nā leʻaleʻa keto-friendly e hoʻohana ana i ka niu, avocado, a me ka waiūpaka nut i kumu e hoʻonui ai i ka momona a hāʻawi i kahi ʻano momona.

ʻO nā hua liʻiliʻi o nā hua momona, e like me nā hua, lime, a lemon paha, hiki ke hoʻohana ʻia i kahi keto smoothie, akā pono ʻoe e hoʻopili pū i nā mea kanu momona e like me ka milo, kukama, kale, a i ʻole jicama.

ʻO nā mea hoʻohui ʻono ʻē aʻe:

• cacao
• kinamona
• unuhi vanilla
• pauka protein ʻono

Inā ʻoe e ʻimi ana i kahi mea momona, hiki iā ʻoe ke hoʻohui i kahi mea ʻono i ʻae ʻia e keto e like me ka stevia a i ʻole ka hua mōneka.

13. Nā hua kukui

Piha nā hua i nā protein, momona, puluniu, a me nā mea kanu i hāʻawi i nā pono olakino like ʻole. ʻO ka ʻoiaʻiʻo, pili kekahi mau noiʻi i kahi kiʻekiʻe o nā nati me ka hoʻemi ʻia o ka maʻi puʻuwai a me ka make e pili ana i ka maʻi ʻaʻa ().

ʻO 1/4 cup wale nō (28 gram) o nā nati kāwili e hāʻawi ai ma kahi o 15 gram o ka momona, 6 gram o protein, a me 2 gram o ka fiber ().

Hiki iā ʻoe ke kūʻai i nā nati huikau i hoʻopaʻa mua ʻia a kūkulu i kāu hui ponoʻī me ka hoʻohana ʻana i kāu mau punahele. Inā hele ʻoe no ka koho i hana mua ʻia, e nānā pono i ka lepili no nā mea hoʻohui i hoʻohui ʻia i kūpono ʻole i kāu papaʻai papaʻai.

ʻO nā ʻalemona, cashews, nā nati Brazil, pistachios, walnuts, a me nā pecan nā koho maikaʻi no kāu huakaʻi keto-friendly trail ponoʻī.

ʻO nā pākuʻi nutritious ʻē aʻe:

• nā hua pua lā
• naʻau hemp
• cacao nibs
• niu

14. Nā mea kanu i hoʻolapalapa ʻia

ʻO nā mea kanu i hoʻoheheʻe ʻia e like me ka pickles kahi koho kīʻaha keto maikaʻi loa.

Hōʻike ka noiʻi e ʻai ana i nā meaʻai momona i loaʻa i nā bacteria maikaʻi ke hoʻolauna i ka hana digestive olakino a hoʻemi i kou makaʻi i ka maʻi kō a me nā maʻi puʻuwai ().

Hiki ke kūʻai ʻia a hana ʻia i nā mea kanu huʻihuʻi ʻia i ka home.

Hiki iā ʻoe ke hānai kokoke i nā ʻano mea kanu like ʻole, me:

• kāpiki
• kukama
• kāloti
• pālua
• beets
• pīni ʻōmaʻomaʻo

No ka momona i hoʻohui ʻia, e hoʻopili i kāu meaʻai māmā me ka momona momona piha.

He mea nui e hoʻomaopopo i nā pickles pasteurized a i ʻole nā ​​mea i hana ʻia me ka vīnega ʻaʻole e hāʻawi i kahi probiotics ola. Pili kēia i ka hapanui, inā ʻaʻole a pau, nā pickles i kūʻai ʻia aku i kālepa.

15. Olive

Ua hoʻomaikaʻi ʻia ʻo Olive no ko lākou lako pono i nā momona momona o ka puʻuwai, ʻo ia wale nō ke kumu e hana ai lākou i kahi meaʻai keto nui loa.

Aia pū kekahi i loko o nā ʻoliva me ka lāʻau E, ka fiber, a me nā olakino e paipai ana i nā mea kanu i hiki ke hōʻemi i ka mumū a pale i nā maʻi maʻi e like me ka osteoporosis ().

Hāʻawi kahi 3.5-auneke (100-gram) o ka ʻoliva i ka nui o 145 mau calorie, 15 mau momona o ka momona, a me 4 mau kalakeka - kokoke i nā mea āpau mai ka fiber ().

Hiki iā ʻoe ke leʻaleʻa iā lākou a i ʻole haki iā lākou me ka tī feta a i ʻole gorgonzola e hoʻohui i kahi momona momona.

16. Nā poma momona

ʻO ka "momona bomb" kahi poʻe ma ka papa keto i hana ʻia e wehewehe i ka paukū liʻiliʻi, nā nahu ikehu a me nā ʻano mea hoʻohenehene e māʻona ai kou niho ʻono.

Hana pinepine ʻia nā pōkā momona ma ka hoʻohana ʻana i ka aila niu, ka waiūpelu nut, avocado, a i ʻole ka waiū waiū ma ke kumu. Hoʻopili ʻia nā mea hana ʻē aʻe e hana i nā ʻono ʻono ʻono.

ʻO ka kokoleka pouli a me ka pīpī pīpī kahi hui like, akā palena ʻole nā ​​mea hiki.

Hiki iā ʻoe ke kūʻai i kēia mau mea ʻono ʻono a lawe ʻia i ka home.

17. ʻA nahu ka pōpō Buffalo

E hoʻāʻo i kahi wīwī olakino a me nā mea ʻai pono ʻole ma nā ʻeheu buffalo maʻamau ma o ke kuapo ʻana i ka moa no ka cauliflower waiwai fiber.

Ma waho aʻe o ka fiber, loaʻa ka cauliflower i ka wikamina C a me nā mea ʻino ʻē aʻe e hōʻemi ai i ka mumū a hoʻonui i kou olakino ().

I mea e hana ai i kēia mau ʻēheu ʻono, ʻokiʻoki i ka cauliflower me kāu ʻiʻo buffalo punahele a me ka waiūpala hoʻoheheʻe. Hoʻomaʻa i ka umu no 20-25 mau minuke a hoʻohana paha i kahi fryer ea.

E lawelawe me nā lāʻau kāloti a me kahi ʻaoʻao o ka hānai holoholona a i ʻole ka ʻaihina tī polū.

18. Nā pahū pahū me ka tī

No nā meaʻai keto he nui, nā mea ʻāpala ma waho o ka papa kuhikuhi - akā ʻaʻole pono ia. Hoʻouka ʻia nā hua flax honua me ka momona a me ka momona omega-3, a hana lākou i kumu maikaʻi loa no nā pahū aloha keto ().

E hoʻohui i nā pahūpahū me ka tī kāhi ʻia, a loaʻa iā ʻoe kahi meaʻai keto olakino a maikaʻi hoʻi e pono ai ka hoʻomākaukau liʻiliʻi.

Hiki iā ʻoe ke hana i nā ʻāpala olonā iā ʻoe iho a lele i ke kaʻina hana bakena a kūʻai i kahi ʻeke ma kahi.

19. ʻO ka yogurt niu

ʻO Yogurt kahi kumu maikaʻi loa o nā probiotics, kahi e kākoʻo ai i ka hana digestive olakino ().

Ke hana nei ka yogurt niu i nā nalu ma ke ʻano he koho waiu ʻole i makemake ʻia i ka yogurt kuʻuna, a ʻo kekahi mau ʻano kūpono no ka papaʻai ketogenic kekahi.

20. Nā huaʻi i hoʻopili ʻia

Haahaa nā hāmele i nā carbs a hāʻawi i nā meaola nui, e like me ka selenium, potassium, wikamina D, a me kekahi mau huaora B ().

No kahi meaʻai momona keto momona, e hoʻāʻo i nā pāpale mushroom pihi me ka waiū kirimina herbed a i ʻole sausage lepo.

No kahi wili ʻokoʻa, e hoʻohuli i nā pāpale mushroom portobello i loko o nā mini Margherita pizzas ma ka huki ʻana iā lākou me ka mea kōmato, ka mozzarella cheese, a me ka basil hou ma mua o ka hoʻomoʻa ʻana a hiki i ka momona a me ke gula.

21. ʻO nā slider kinipōpō manu

ʻOi aku ka nui o nā ʻulaʻula meatball kuʻuna i nā carbs ma muli o ka bun. Eia nō naʻe, hiki iā ʻoe ke pani i ka bun me ka letus e hana ai i nā keto meatball slider.

Hoʻohui i kāu ʻiʻo punahele punahele me nā hua, kālika, nā mea kanu, a me ka tī Parmesan, ʻano i nā pōpō, a hoʻomoʻa. Hiki ke ʻai ʻia kēia mau kinipōpō hoaaloha keto i ka manawa koke a i ʻole ka hau no ka hope.

Ke mākaukau ʻoe e ʻeli, waiho i nā meatballs i ka lettuce "buns" no kahi protein kiʻekiʻe, nā mea momona momona liʻiliʻi. No kahi lāʻau keu o ka momona, lawelawe iā lākou me kahi aioli kōmato-kālika no ka ʻūlū ʻana.

Ke laina lalo

Hiki i ka paʻakikī ke loaʻa nā meaʻai ʻoluʻolu keto ʻaʻole maikaʻi wale akā olakino pū kekahi.

I mea e kōkua ai iā ʻoe i waho, hāʻawi kēia papa inoa i nā ʻano home ʻono a me nā koho i kūʻai ʻia mai nā hale kūʻai mai e koho ai. E hoʻāʻo iā lākou āpau - a i ʻole koho i nā mea e kūpono loa i kāu ʻono a me kou nohona.