Mea Kākau: Louise Ward
Lā O Ka Hana: 7 Pepeluali 2021
HōʻAno Hou I Ka Lā: 24 Iune 2024
Anonim
FOOD OF A USUAL OLIGARCH or HOW TO COOK A POTATO
Wikiō: FOOD OF A USUAL OLIGARCH or HOW TO COOK A POTATO

Anter

Ke hāhai nei i ka papa momona keteno (keto) momona-momona nui, he mea nui e hoʻomanaʻo ʻaʻole e hana like nā momona āpau.

ʻOi aku kekahi mau kumuwaiwai momona ma mua o nā mea ʻē aʻe, a he mea koʻikoʻi ia hoʻopiha ʻoe i kāu pā me nā koho kūpono loa e hiki pono ai i kāu mau pahuhopu olakino.

Eia nā kumu waiwai olakino he 14 e leʻaleʻa ai i ka papa keto.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. ʻAilika a me ka ʻaila ʻākela

ʻAʻole wale ʻo Avocados kahi kumu maikaʻi loa o nā momona momona o ka puʻuwai akā hāʻawi pū kekahi i nā lāʻau hefty o ka fiber a me nā wikamina a me nā minelala pono ().

Hōʻike ka noiʻi e hiki i nā avocados a me kā lākou aila ke kākoʻo i ke olakino puʻuwai, ke kō i ke kō, a me ka ʻelemakule olakino.


E hauʻoli iā ʻoe wale nō i ka avocado, e hoʻohana iā ia e hana i ka guacamole, a i ʻole e hoʻohui ia i nā mea leʻaleʻa a me nā salakeke e hoʻonui ai i ka momona a me nā mea momona. Hoʻopulu i ka ʻaila avocado ma luna o nā mea kanu i hoʻomoʻa ʻia a i hoʻomohu ʻia paha e hoʻohana ia mea e hana i nā saladi a me nā mea ʻono ʻoluʻolu keto.

2. Nut

ʻO ka hoʻopili ʻana i nā ʻano hua nut i kāu papaʻai he ala maikaʻi loa ia e hoʻonui ai i kāu lawe ʻana i nā momona olakino, protein protein, a me fiber ().

Hoʻohui ʻia, pili ʻia kahi kiʻekiʻe o nā nati me kahi hōʻemi hoʻemi ʻia o nā maʻi puʻuwai a me nā make e pili ana i ka maʻi ʻaʻai, diabetes, a me nā maʻi hanu ().

ʻOkoʻa nā hua i loko o kā lākou haku mele, no laila ʻo ka ʻai ʻana i nā ʻano punahele āu e kōkua ai iā ʻoe e loaʻa nā keu pono. ʻO Pistachios, walnuts, almonds, pecans, cashews, a me nā nati Brazil kahi koho maikaʻi loa no ka low-carb, nā papaʻaina momona momona e like me keto.

Lawe i nā nati i kāwili ʻia i ka meaʻai māmā, kāpīpī iā lākou i kāu salakeke a me nā ʻopa, a i ʻole hoʻolaha i kahi hua nut e like me ka walnut pesto.

3. Nut and butters butters

Hāʻawi ka huaʻai pala a me nā pua i nā pono like me ka ʻai ʻana i nā nati a me nā ʻanoʻano āpau - akā i loko o kahi pūʻolo laulā nui aʻe.


E hohola i ka waiūpaka sunflower ma luna o nā keto crackers a hoʻohana paha i ka ʻalemona almond me he mea hoʻūlū no nā mea kanu momona momona.

Hoʻohui i kāu pata nut punahele i nā mea leʻaleʻa a hoʻohana ia i kumu no ka hana ʻana i nā nahu ikehu. Hiki iā ʻoe ke hoʻopili pū i nā momi nut i nā mea ʻai a me nā marinades no nā iʻa a me nā noodles veggie.

Hiki iā ʻoe ke hana i kāu pono ponoʻī nut a me nā hua inā makemake ʻoe, akā inā ʻoe e hoʻolālā ana i ka hoʻohana ʻana i nā mana i kūʻai ʻia e ka hale kūʻai, e heluhelu pono i ka lepili mea hoʻohui. Aia kekahi mau ʻano i nā meaʻono i hoʻohui ʻia i hiki ke kūpono ʻole iā lākou no kaʻai keto.

4. Nā hua olonā

ʻO nā hua flax kahi kumu maikaʻi loa o ka momona anti-inflammatory omega-3, puluniu, a me nā mea kanu e hoʻolaha nei i ke olakino.

Hāʻawi kahi ʻāpana hapahā (42 gram) o nā hua flax i ka 11 gram o ka puluniu, 7 gram o ka protein, a me 18 gram o ka momona, a ʻo ka hapalua o nā omega-3 ().

Hōʻike ka noiʻi e hiki i nā hua flax a me kā lākou aila ke kōkua i ka pale ʻana i nā maʻi puʻuwai, ka maʻi ʻaʻai, ka maʻi ʻaʻa, a me nā maʻi lolo degenerative ().

E hoʻomoʻi i nā hua flax honua e ʻono a pīpī iā lākou ma nā salakeke, nā ʻopa, a i ʻole nā ​​keto yogurt parfait. Hiki iā ʻoe ke hoʻohui i nā hua flax holoʻokoʻa a i ʻole i loko o kāu mau punahele punahele no ka crackers keto-friendly, muffins, a me pancakes.


5. Nā puʻuwai hemp

ʻO ka puʻuwai Hemp, a i ʻole nā ​​ʻanoʻano, kahi koho maikaʻi nui loa, momona no ka hoʻonui ʻana i ka momona ma ka papa ketogenic.

ʻEkolu mau punetēpu (30 gram) o ka puʻuwai hemp e hāʻawi i 15 mau momona o ka momona, e hoʻolilo iā lākou i koho kūpono no nā papa momona momona ().

ʻO lākou kekahi o nā mea liʻiliʻi loa o nā kumuwaiwai i hoʻokumu ʻia me nā mea kanu i loaʻa i nā amino acid pono ʻeiwa āpau. Hoʻohui, hoʻopaʻa lākou i nā ʻano wikamina a me nā minelala, e like me ka wikamina E, calcium, iron, a me potassium ().

Loaʻa i nā puʻuwai hemp me kahi ʻono māmā a me kahi ʻano like me nā ʻanoʻano sesame, no laila maʻalahi lākou e kāwili ʻia i nā ʻano meaʻai like ʻole me ka hoʻololi ʻole ʻana i ka ʻono ʻono.

E kāpīpī iā lākou ma luna o ka yogurt, nā salakeke, a me nā mea kanu i hoʻomoʻa ʻia, e kāwili ʻia iā lākou i ka ʻono a me nā sopa, a i ʻole hoʻokomo ʻia iā lākou i nā nahu ikehu. Hiki iā ʻoe ke hoʻohui iā lākou i nā sausa a me nā lole.

Hiki iā ʻoe ke kūʻai i nā naʻau hemp ma kahi a i ʻole pūnaewele.

6. Nā hua Chia

Nui nā hua Chia i nā momona momona a me ka fiber, e hoʻolilo ana iā lākou i moho kūpono no ka papaʻai keto.

Ma ka punetune hoʻokahi wale nō (15 gram) o nā hua chia, loaʻa iā ʻoe he 4 mau momona o ka momona, ka hapanui o ka omega-3s, a ʻo 4 mau kekona o ka fiber, ma kahi o 16% o ka Daily Value (DV) ().

Loaʻa i kēia mau ʻano hua nā ʻano mea kanu like ʻole, e like me ka quercetin a me kaempferol, i hoʻoliʻiliʻi paha i ka mumū a pale i nā kūlana mau, e like me ka maʻi ʻaʻai, maʻi puʻuwai, a me ka maʻi diabetes ().

Hoʻohui ʻia, loaʻa i nā ʻanoʻano chia kahi mana kū hoʻokahi e komo i ka wai. Ke pulu i kahi wai no kekahi mau hola, lilo lākou i gelatinous loa. I kēia palapala, hiki ke hoʻohana ʻia lākou e hana i ka pudia chia a i ʻole e mānoanoa i nā sausa a me nā lole.

E like me nā ʻanoʻano, hiki ke kāwili ʻia ʻo chia i mau mea leʻaleʻa a hoʻoneʻe ʻia i loko o ka yogurt, soups, a me nā salakeke. Hiki iā ʻoe ke hoʻohana iā lākou e hana i nā crackers kaila keto a i ʻole he mea hōʻeha no ka iʻa i hoʻomoʻa ʻia, ka moa, a puaʻa paha.

7. ʻO ka ʻoliva a me ka ʻaila ʻoliva pihi

Ua noiʻi ʻia nā pōmaikaʻi o ka ʻoliva a me ka aila ʻoliva no nā makahiki he nui, a ʻaʻohe mea kūpono ʻole e hoʻopili pinepine ʻia i loko o ka nui o nā papaʻai olakino o ka honua.

ʻAʻole hāpai wale ʻia ʻo Olive me nā momona momona o ka puʻuwai akā loaʻa pū ka huaola E a me nā ʻano mea kanu like ʻole e ʻike ʻia e hōʻemi i ka mumū a me kou makaʻu i nā kūlana maʻi mau e like me ka maʻi puʻuwai, maʻi ʻaʻai, a me ka osteoporosis (,)

Hana ʻo ʻoliva i kahi meaʻai māmā a maʻalahi hoʻi akā kīloi ʻia i loko o nā salakeke a ʻai ʻia paha ma ke ʻāpana o ka antipasti. No kahi hoʻonui keu o nā mea ʻono i nā ʻoliva me ke kālaki, nā pimentos, a me nā tī gorgonzola.

ʻO nā oliva holoʻokoʻa holoʻokoʻa me ka aila ʻoliva, nā heleuma, a me nā kāpena e hana i kahi tapenade e hoʻohui i ka momona, ʻono, a me ka wai e hoʻopili i nā kāwele ʻai veggie.

Hiki ke hoʻoheheʻe ʻia i ka aila ʻōpio puʻupaʻa keu ma luna o nā mea kanu i hoʻomoʻa ʻia a hoʻomāliʻi ʻia paha e hoʻonui i ka momona o ka momona a hoʻohana ia ma ke kumu no kahi lole a iʻa marinade no nā ʻai i hoʻomoʻa ʻia, nā mea kanu, a me ka saladi hou.

8. ʻO nā niu a me kaʻaila niu i hoʻomaʻemaʻeʻoleʻia

ʻO nā niu a me ka aila niu kahi kumu momona o ka keto momona no ka mea hāʻawi lākou i kahi kumu kūlohelohe o nā triglycerides kaulahao waena (MCTs), kahi ʻano momona e hiki ke lawe maʻalahi a hoʻohana i kou kino.

Hōʻike ka noiʻi e hōʻoluʻolu paha nā MCT i kāu hoʻololi i ketosis, kahi moku kahi e puhi ai kou kino i nā momona no ka wahie ma mua o ka glucose ().

ʻO ka mea hou aku, e puhi ʻia paha nā MCT e like me ka ikehu a hoʻemi ʻia e like me ka momona, kahi e kōkua ai i ka pohō kaumaha ().

Hoʻohui i nā flakes niu unsweetened i ka homemade trail mix a i ʻole nā ​​smoothies. E hoʻohana i ka waiū niu momona momona e hana i nā ʻiʻo curry a i ʻole nā ​​mea kanu i hoʻomoʻa ʻia i ka aila niu. No kahi ʻono ʻano mokupuni, e hoʻāʻo i ka laiki cauliflower i loko o ka aila niu a me ka wai lime hou.

9. ʻO Cacao nibs

Inā manaʻo ʻoe ʻaʻole pili ke kokoleka i kāu papaʻai keto, e noʻonoʻo hou.

ʻO Cacao nibs kahi ʻano o ka kokoleka maka ʻole i hoʻomākaukau ʻole ʻia. ʻO ka ʻuneke hoʻokahi wale nō (28 gram) e hāʻawi ai ma kahi o 12 mau momona o ka momona a me ka 9 mau nui o nā fiber ().

Kaulana pū ʻia ka kokoleka pouli no ka lako o nā polyphenols, nā mea kanu me nā hopena anti-inflammatory ikaika e hoʻoulu ai i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi ().

Hoʻohui i nā nibao cacao i nā leʻaleʻa home, nā nahu ikehu, a i ʻole ka huikau ala. Inā he niho momona kāu, e hana i ka kokoleka wela keto e ka hoʻoheheʻe ʻana i nā nibao cacao i ka waiū niu i hoʻomomona ʻole ʻia ma ke kapuahi. A laila kāwili i kāu meaʻono momona punahele punahele, e like me ka stevia a i ʻole ka hua mōneka.

Hiki iā ʻoe ke kūʻai i nā nibao cacao i nā hale kūʻai a i ʻole ma ka pūnaewele.

10. yogurt Helene piha-momona

ʻOiai loaʻa iā ia kekahi mau carbs, unsweetened, piha-momona Greek yogurt hiki ke lilo i mea olakino maikaʻi i kaʻai ketogenike.

Hāʻawi kahi lawelawe 5.3-auneke (150-gram) ma kahi o 6 gram o ka momona, 13 gram o protein, a me 6 gram o carbs, a me 15% o ka DV no ka calcium ().

ʻO Yogurt kekahi kumu waiwai nui o nā koʻohune maikaʻi i ʻike ʻia he probiotics, kahi e hāpai i ka hana digestive olakino ().

ʻAi ʻo ia wale nō i ka yogurt Greek a kūkulu paha i kahi pāka yogurt keto e ka kau ʻana i nā nati, nā hua, ka niu, a me ka cacao me ia. Hiki iā ʻoe ke kāwili i nā mea kanu a me nā mea ʻala e hoʻowai i ka mea ʻai ʻono.

11. Iʻa momona

ʻO nā iʻa momona e like me ka salemona, ke tuna, nā heleuma, a me nā sardine he mea hoʻohui maikaʻi loa i ka papaʻai ketogenic olakino.

Nui lākou i ka momona o ka protein kiʻekiʻe a me ka momona o ka puʻuwai-3 momona. Hāʻawi kekahi mau ʻano e like me ka salemona i kahi mahele lāʻau nui o ka wikamina D, kahi nutrient koʻikoʻi no ka hana pale, ke olakino iwi, a me nā mea hou aʻe ().

Hoʻomoʻa a kuke paha i kahi faila o ka iʻa hihi, iʻa momona e lawelawe ma luna o kahi salakeke a i ʻole ma ka ʻaoʻao o nā lau ʻai i hoʻomoʻa ʻia. Hiki nō hoʻi iā ʻoe ke hoʻohana i kāu iʻa kēʻa puna i hui pū ʻia me ka mayonnaise, nā mea kanu, a me nā mea ʻala i mea wahī ʻia i ka letusce, avocado, a i ʻole nā ​​lāʻau celery.

12. Huamoa holoʻokoʻa

ʻOi aku ka momona o nā hua manu e like me ka mea maʻalahi, e hoʻolilo ai iā lākou i mea maʻalahi i ka papaʻai ketogenic.

Hoʻopili kahi hua hua 56-gram hoʻokahi e pili ana i 5 mau momona o ka momona, 7 gram o ka protein, a me 80 calories ().

E ʻike pono e ʻai i ka hua holoʻokoʻa, no ka mea he waiwai ka yolk i nā huaola B a me nā limein antioxidant mana a me zeaxanthin, e kākoʻo ana i ke olakino maka ().

Hoʻolapalapa paʻakikī i kahi pūʻulu o nā hua manu e like me nā meaʻai māmā i loko o ka pule a hoʻohui i kahi mayonnaise liʻiliʻi a hoʻolilo iā lākou i salakeke hua. E hana i kahi scramble i hoʻouka ʻia me nā mea kanu liʻiliʻi-carb a i ʻole nā ​​hua i ʻio ʻia me ka avocado kālai ʻia a me ka kōmato.

13. Pata

Kūpono ka waiūpaka no kou nohona keto, no ka mea, ʻaʻohe mea ʻona a ma kahi o 80% momona ().

ʻOiai ua manaʻo ʻia ia he mea weliweli i ke olakino puʻuwai, ke hōʻike nei kahi noiʻi o kēia manawa aia wale nō kahi hui liʻiliʻi a kūlike ʻole paha ma waena o ka lawe ʻana i ka waiūpona a me nā maʻi puʻuwai a me ka weliweli ʻeha.

ʻO ka waiūpaka kekahi o nā kumu waiwai momona o ka butyrate. Hōʻike ka noiʻi mua i kēia ʻano momona momona liʻiliʻi i mea nui i ka hāpai ʻana i ka olakino lolo ().

Hōʻike kekahi mau noiʻi e hiki i ka waiūpaka momona mai nā bipi hānai hānai ke loaʻa i kahi momona o nā momona i ʻoi aku ka maikaʻi ma mua o ka waiū o nā bipi i hānai ʻia, akā ʻo kēlā me kēia mea āu e koho ai, e hōʻoia he ʻano kiʻekiʻe ().

Hoʻomaʻa a palaʻa paha i nā mea kanu i ka waiūpala a hohola paha ia ma nā muffins keto-friendly, waffles, a i ʻole nā ​​pancakes. E hamo i ka waiūpaʻa ma luna o kahi moa holoʻokoʻa ma mua o ka hoʻomoʻa ʻana e loaʻa ai ka ʻili crispy maikaʻi.

14. Keiki

ʻO ke kīʻaha kekahi koho momona-momona maikaʻi maikaʻi loa, low-carb no nā diet keto, a me nā ʻano haneli he haneli ma ka mākeke, ʻaʻohe hemahema o nā koho e koho ai.

ʻOiai he ʻokoʻa ka hoʻohālikelike pono o ka nutrient i ka ʻano o ka tī, he nui nā kumu waiwai maikaʻi o ka protein a me ka calcium. Hāʻawi kekahi mau ʻano fermented e like me cheddar a i ʻole gouda i nā probiotics ().

Eʻoliʻoli i nā paʻi o ka tī me nā lāʻau veggie hou a hoʻoheheʻe ia ma luna o nā mea kanu i hoʻomoʻa ʻia a i hoʻomoʻa ʻia. E hoʻāʻo e hoʻohui i ka tīni i wili ʻia i nā salakeke, a i ʻole nā ​​ʻai i hoʻomoʻa ʻia a hoʻohana paha ia e hana i nā slider pizza mushroom keto.

ʻO nā momona e kaohi ma keto

ʻOiai ʻo ka momona ka hapa nui o nā calorie ma kaʻai ketogenic, ʻaʻole maikaʻi nā kumu momona āpau no kou olakino - ʻoiai inā pili lākou i ka macronutrient mahele o kāu papaʻai.

ʻO nā momona trans artipisyal

Hoʻomaopopo ʻia nā momona trans i hana ʻia no ka hoʻonui ʻana i ka maʻi maʻi puʻuwai a pono e hōʻalo ʻia, me ka nānā ʻole i ke ʻano o ka papaʻai āu e ukali nei ().

ʻIke pinepine ʻia nā trans trans i loko o nā aila i hoʻomaʻemaʻe nui ʻia a hoʻomākaukau ʻia i mea kūʻai, e like me nā pōpō, nā kuki, nā pā, nā biscuits, nā pahū, a me nā meaʻai māmā i hoʻoponopono ʻia.

Hōʻike ʻia paha nā trans trans ma kahi lepili lāʻau ma lalo o nā inoa "aila hydrogenated hapa" a i ʻole "hoʻopōkole." ʻOi aku ka maikaʻi e hōʻalo i nā meaʻai i loaʻa i kēia mau mea i hiki ke hiki.

E hoʻomaopopo he nui nā ʻāina, e like me ʻAmelika Hui Pū ʻIa, i pāpā a pāpā paha i ka hoʻohana ʻana o nā momona trans transaksyon.

Eia nō naʻe, e like me ke kānāwai i kēia manawa o ka Food and Drug Administration (FDA), hiki ke hoʻohele ʻia nā huahana trans-fat-fat i hana ʻia ma mua o Iune 18, 2018 a hiki i Ianuali 2020, a i ʻole 2021 i kekahi mau hihia ().

He aha hou aʻe, inā hāʻawi ka meaʻai ma lalo o 0,5 gram o nā momona trans no kēlā me kēia lawelawe ʻana, kapa ʻia ia me ka loaʻa ʻana o ka 0 gram o nā trans trans ().

Nā ʻiʻo i hana ʻia

ʻO nā ʻiʻo i hana ʻia, e like me ka ʻiʻo deli, nā sausages, nā salami, nā ʻīlio wela, a me nā ʻiʻo hoʻōla a puhi ʻia, hoʻolaha pinepine ʻia ma ke ʻano he keto friendly.

ʻOiai ʻo kēia mau meaʻai e komo pono i loko o kahi papaʻai papa ketogenic, ua ʻike ʻia kekahi mau noiʻi i kahi hui ma waena o ka lawe kiʻekiʻe ʻana o nā ʻiʻo i hana ʻia a me ka hoʻonui ʻia o nā maʻi maʻi o ka digestive tract ().

No laila, ʻoi aku ka maikaʻi o ka mālama ʻana i kāu lawe ʻana i kēia mau meaʻai. Ma kahi o, e nānā i ka ʻai ʻana i nā meaʻai āpau, nā mea hoʻoliʻiliʻi liʻiliʻi e like me ka hiki.

Nā meaʻai iʻaila ʻia

Hoʻokomo ʻia nā meaʻai i kālua ʻia i loko o kekahi o nā papaʻai ketogenic, akā makemake paha ʻoe e noʻonoʻo ʻelua mau manawa ma mua o ka hoʻohui ʻana iā lākou i kāu.

ʻOi aku ka nui o nā meaʻai palai i nā momona trans, kahi e hoʻonui ai i kou makaʻi i nā maʻi puʻuwai ().

ʻO kekahi ʻano o nā aila hoʻomaʻemaʻe nui i hoʻohana mau ʻia no ka palai ʻana, e like me ka aila kulina, loaʻa pinepine i nā momona trans. Ke hoʻonāukiuki ʻia nā aila i nā mahana kiʻekiʻe loa, hiki ke hana ʻia nā momona trans ().

Hoʻomoʻa ka meaʻai palai i ka nui o kēia mau momona, a hiki i ka ʻai pinepine ʻana ke alakaʻi i nā hopena olakino maikaʻi i ka hala ʻana o ka manawa. No laila, e mālama i kāu lawe ʻana i nā meaʻai palai i kahi mea liʻiliʻi e kākoʻo i kou olakino ʻoiai e ukali nei i ka papaʻai ketogenic.

Hōʻuluʻulu Manaʻo Pono e kaupalena ʻia a hōʻalo ʻia kekahi mau kumu momona i kaʻai keto, no ka mea e hoʻopilikia paha lākou i kou olakino. Hoʻopili kēia i nā ʻiʻo i hana ʻia, nā meaʻai palai, a me nā mea i loko o nā momona trans trans.

Ke laina lalo

Hoʻokumu ʻia ka papaʻai ketogenic ma kahi o nā meaʻai momona, akā ʻoi aku ke olakino o kekahi mau kumu momona ma mua o nā mea ʻē aʻe.

ʻO ka iʻa momona, avocados, niu, ʻoliva, nati, a me nā ʻanoʻano kekahi mau laʻana o nā kumu momona o nā momona momona.

I mea e kākoʻo maikaʻi ai i kou olakino ma ka papaʻai keto, koho i nā momona mai nā mea momona, nā meaʻai āpau a hōʻole i nā mea mai nā aila i hana ʻia me ka ʻiʻo, nā ʻai, a me nā meaʻai palai.

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