Kunamatira kune keto kudya kwakaoma zvakakwana kana iwe uine yakazara kicheni uye unogona kubika kubva kune keto chirongwa chako chekudya kumba. Asi kunamatira kune yakakora-mafuta, yakaderera-carb chikafu inyaya yakasiyana kana iwe uri parwendo kuenda kubasa kana kunakidzwa.
Keto paunenge uchifamba zvingaratidzika sedambudziko hombe - asi hazvidi kudaro. Verenga pamusoro pezvakanakisa keto zvekudya zvemugwagwa uye zvakaderera-carb zvinwiwa zvaunogona kuwana chero kupi zvako.
Kunyangwe iwe uri pane ketogenic yekudyiwa kwehuremu kana simba riri nani - hapana chikonzero chekukanganisa ketosis nekuda kwekuti uri munzira.
# 1. Idya zvakanaka usati wabva pamba pako
Kudya kwakaderera kwecarb kunoreva kudya izvo zvisina huwandu hwemakabohaidhiretsi anonyanya kuwanikwa muzvikafu zvine shuga, pasita, chingwa, nezvimwe.
Imwe yetipi yepamusoro iwe yaunogona kutevera kuchengetedza yako yakaderera carb chikafu kunyangwe uchifamba ndeyekuzadza yako yakaderera carb chikafu zvinhu usati wabva pamba pako.
Izvi zvinogona kubatsira zvakanyanya sezvo imba yako ndiyo chete nzvimbo kwaunogona kudya zvakakwana zveyako yakaderera carb chikafu. Usamhanye, tanga rwendo rwako uchinzwa kuguta uye kugutsikana.
Unogona kuve nemazai akabikwa, bhekoni rakabikwa, kudziyazve mazai muffin, michero semabriji kana nzungu. Kunze kweizvi, unogona zvakare kuzvigadzirira chikafu kana uine nguva yakakwana, inosanganisira masoseji ane howa nematomatisi kana makotapeya ane mayonnaise.
# 2. Nyanzvi hunyanzvi hwekudya mumaresitorendi
Patiri kufamba, manyuko chete ezvokudya atingave nawo maresitorendi kana zvitoro zvekutengesa. Icho hunyanzvi hwaunofanirwa kugona kana iwe uchida kurarama hupenyu hune hutano uye uteedzere yako yakaderera carb chirongwa chirongwa.
Idya kunze uine chivimbo uye chengeta mundangariro zvinotevera mapoinzi uchiraira chikafu chako. Iti hombe kwete chingwa pachinzvimbo, unogona kukumbira mamwe majegi. Aya ndiwo maitiro atinoita kutsiva starch ine akawanda emaminerari ane hutano uye mavitamini.
Kuti uite zvinonhuwira chikafu chako, unogona zvakare kuwedzera bata. Edza kusvetuka uchidya dhizeti, zvisinei, kana izvo zvichinetsa, raira mamwe ma berries akashongedzwa neheavy cream.
Neraki, kune akawanda keto ane hushamwari maresitorendi iwe aunogona kuwana. Ita shuwa yekuvabvunza ivo kuti vagadzirise chikafu chako kuti iwe ugone kuchichengeta yakaderera carb.
# 3. Rongedza mashoma mapaketi eakaderera carb zvidyiwa zverwendo
Vazhinji vedu tine muedzo wekutsvanzvadzira pamusoro pechinhu kana uchifamba. Nekudaro, zvinonetsa kuwana zvinhu zvekudya zvinoenderana nedhayeti yako yekudya uchifamba munjanji kana mundege.
Naizvozvo, zvinogara zvine hungwaru kutakura tudyo twako newe kuti udzivise muyedzo wekudya zvinowanika zviri nyore zvinodyiwa pachiteshi chechitima.
Tuck mamwe nzungu kana nzungu ruomba muhombodo yako paunenge uchifamba. Iwe unogona zvakare kurongedza iwo akasvuurwa akaomeswa-mazai mazai kubva kumba. Usakanganwa kuwedzera imwe munyu kuti uwedzere kuravira.
Cheese inogona zvakare kuve sarudzo mune yako runyorwa. Hamu ne cheese roll-ups chingave chinhu chako. Takura chokoreti ine zvinopfuura makumi manomwe kubva muzana cacao kana maorivhi ema saladi kana maveggi kune kumwe kukurumidza kuruma.
# 4. Shandisa kofi kuchengetedza nzara yako kure
Caffeine haingorape zvishuwo zvekunwa chinwiwa asiwo inobatsira kudzikisira nzara. Naizvozvo, usakanganwa kutakura tii kana kofi newe.
Kofi yako inogona kuve nhema kana kutakurwa neremu kirimu kana yakanyunguduka mafuta. Kapu imwe chete yekofi ichakubatsira iwe kupedza nzara yako.
Tora kapu yekofi kana tii (chero chauinacho) pese paunonzwa kuda kudya chinhu. Iyi nzira ichakubatsira iwe kudzora zvako zvekudya zvishuwo kusvikira iwe uchizviita kunzvimbo ine zvirinani uye zvine hutano chikafu.
# 5. Edza kutsanya
Kana iwe uchitevera yako yakaderera carb chikafu mune zvechitendero, saka zviri nyore kwazvo kwauri kuti uite kutsanya kwepakati nguva nenguva.
Kana iwe uchida kukwira ndege kana chitima kuti ubate mangwanani-ngwanani, saka zadza iwe pachako uchafanira chikafu chekudya uye usadya kunyange zvishoma kusvika panguva yekudya kwemanheru.
Kana iwe unogona kuzviita chero imwe nzira inokukodzera iwe zvakanakisa. Iri zano haringoite chete kuti kufamba kwako kuve nyore asi zvakare kunokubatsira iwe kuti udzivise chikafu chisina kunaka.
Kutsanya kunogona kuitwa chero kupi uye chero nguva panguva. Naizvozvo, kuyedza kuroverera izvi setsika kunogona kunyatso kubatsira iwe uye hutano hwako. . Snack It Up: Iwe haugone kutakura izere yakaderera carb chikafu newe kwese kwaunoenda, saka yakafara sarudzo yakaderera carb snackage yakakosha. Kufamba nendege kwakanyanya kunetsa mune izvi nekuti iwe uri vateereri vakasungwa, vese panhandare uye mumhepo. Zvichienderana nesaizi yendege (s) uye nehurefu hwendege (s), ungangovimba chete nezvinhu zvako zvekudya. Funga kurongedza sarudzo yezvinhu zvakaita se: Kutonhora Izvo! Zvekukwira nendege pachayo, ndinogara ndichitora bhegi rinotonhorera, rakakodzera mukati mekutakura kwangu, pamwe neni. Nenzira iyoyo, ndinogona kutakura zvimwe zvishoma zvinoparara zvezuva racho. Cheka mavegi uye unyike, matanda echizi, kana kunyangwe kadiki kadiki uye kupfeka. Ini ndakazivikanwawo kutora pamwe nezvasara kubva pakudya manheru apfuura ndisati ndaenda, kunge soseji yakabikwa kana nyama yemombe. Ita shuwa yekurongedza mamwe manapukeni nemidziyo yepurasitiki. Uye edza kudzivirira zvinhu zvinonhuwa senge tuna saladi kana yeza saladhi, kuti urege kugumburisa pfungwa dzevamwe vevaunofamba navo. Imba Kubva Kure Kumba: Kuenda kumwe nekicheni? Zvakakwana! Sarudza imwe imba muhomwe yako kune yako aunofarira epasi carb zvigadzirwa. Ini ndinokwira kuCanada gore rega rega nemhuri yangu, kwatinoroja kottage hombe. Ini ndinogara ndichirongedza hupfu hwemaarumondi uye zvinotapira musutukezi yangu, pamwe neLily's Chocolate Chips, sezvo zvinhu izvi zvakaoma kuwana uye / kana zvinodhura zvakanyanya kumusoro uko. Ipapo ini ndinotenga zvimwe zvinoshandiswa semazai, cocoa poda, bota uye kirimu, uye ini ndagadzirirwa kugadzira yangu muffin uye nechingwa chinokurumidza. Uye sezvo dzimba dzekuhaya dzingave dzisina sarudzo huru yekubheka, ndinounzawo makapu emuffin anogona kumira pachawo uye asingade muffin pani. Unogona kushandisa silicone kana mapepa akaomarara ekubikisa makapu . Maria weKeto Adapted anodaroIsu tinogara tichiwana nzvimbo ine kicheni. Mari yekuwedzera inowanzo shanda panguva yaunochengetedza pakudya kunze.Ronga hurongwa hurongwa. Isu tinotowana masevhisi anozadza firiji usati wauya. Nguva yadarika yechando patakagara muMaui vakadaidzira kuti vatarise kaviri isu taida mazai akawanda uye bota !. Funga nezvenzira dzaungashandure kuendesa kwako chikafu; semuenzaniso, kana mazai ari chikamu chikuru chezvekudya kwako, funga kuomesa akawanda acho. Izvi zviri nyore kuchengeta, kusanduka, uye zvinogona kukuchengetedza munzira. Mombe yakasviba kana salmoni yemumagaba, tuna, uye huku shamwari dzako pano. Maorivhi akakangwa uye mapuroteni anozununguka ndedzimwe sarudzo. Chikafu chekudya (senge nzungu dzakaomeswa, tambo chizi, uye pepperoni zvimedu) sarudzo dzakanaka dzekufunga nezvadzo; kwete chete izvi zvinogona kugutsa zvishuwo zvenguva pfupi muzvishoma, izvi zvinogona kushandurwa kuita sarudzo yakakwana uye yakasimba yekudya. Zvibereko zvitsva (chengeta macros ako mundangariro!) Senge maavocado ndiyo sarudzo huru inogona kutengwa panzvimbo yako uye inochengeta mushe munzvimbo isina firiji chero bedzi iwe usinga cheke kana kuigadzirira pamberi. Nzvimbo zhinji dzaungagaremo dzinopa dzimwe sarudzo dzemufiriji. Kutenga kutonhora kutapudza uye block cheese kuchabatsira kugutsa nyama yako uye mafuta sarudzo. Funga nezvekugadzira zai saladhi, tuna saladi, kana huku yehuku; izvi zvinogona kutogadzirirwa mukamuri yehotera kana ukaronga kumberi (semuenzaniso, kuunza mazai akabikwa, nyama yemumagaba, uye midziyo yekuchengetera kubva kumba, wozosanganisa saradhi kwaunoenda). Kana rwendo rwuno ruchange rwuri kugara kwemazuva mazhinji, funga kupimha chikafu chakati wandei uye kudziomesa nechando, wozotamisa zvekudya zvezuva rinotevera kubva mufiriji kuenda kufiriji mangwanani ega ega. Nyowani nyowani sarudzo, senge rotisserie huku kana huku mapapiro kubva kune dhiri, ndizvo zvimwe zvinhu zvekufunga nezvazvo; zvinhu izvi zvakagadzirirwa iwe uye zvinogona kuwedzera chakakosha mwero wekusiyana kune ako akagadzirirwa zvinhu. Hummus nechizi ndiwo mamwe mazano makuru. Mahotera mazhinji (chikafu chinokurumidza, zvakare) ane akadzika carb mains uye mativi. Kana iwe uchishuva burger, bvunza kuti ive nayo lettuce-yakaputirwa kana kuti kusiya kunze bundu. Steak, hove uye imwe nyama kazhinji yakaderera carb. Kune mativi, nzvenga zvinhu zvakaita semaputi, mupunga uye bhinzi nekuzvitsiva nezvinhu zvakajairika semasaladhi, asiparagasi uye miriwo yakagochwa. Uye ita shuwa yekuenda kuChipotle! Tora mbiya, hapana mupunga kana bhinzi, uye zadza nyama yakawanda, chizi, guacamole uye kirimu yakasviba sezvaungade! Iwe unozoshamisika kuti mangani keto sarudzo anowanikwa kunze uko. Kufamba kunogona kuve chikonzero chekusiya chikafu chako, kana mukana unonakidza wekutsvaga chikafu chitsva uye nzira dzekuzvigadzira. Rangarira kuti chero dambudziko rinogona kukundwa neyakaenzana huwandu hwekugadzirira, uye kubudirira kugara paketo keto uchifamba handizvo. Kunakirwa zveipapo! Kufamba kunogona kunyatso kuve chikafu kumweya wako, zvisinei, usarega chikafu chaunodya chiparadze muviri wako. Tevedza yako yakaderera carb chikafu nechitendero nekutevera iwo ataurwa pamusoro matipi ekufamba kana iwe uchidya mumutambo uno. Zvichakadaro, usakanganwa kunwa mvura yakawanda. Kufamba haisi chikonzero chekubiridzira pane yako yakaderera carb chikafu, ita hutano hwako pekutanga uye unakirwe nemazororo ako. Zviri MukatiYakadzika carb inofamba tudyo
Sarudzo dzeKudya
Zvisiri-firiji chikafu
Firiji chikafu
Maresitorendi
Iwe Une Izvi!
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