21 Cov Khoom Noj Txom Ncauj Qab thiab Noj Qab Haus Huv Keto

Zoo Siab

• 1. Mini frittatas
• 2. Caprese salad skewers
• 3. Caesar salad tom
• 4. Cajun style cws thiab tswb kua txob kebabs
• 5. Cov khaub noom Veggie nrog cov txiv ntoo roj
• 6. Cov muaj ntsev cov ntsev ntawm cov ntoo celery
• 7. Keto sushi qaws
• 8. Khov tawv ntsuab qhwv
• 9. Avocado qe zaub xam lav
• 10. Cov khaub noom Veggie nrog guacamole
• 11. Cov nqaij pob txha
• 12. Keto smoothies
• 13. Cov txiv ntoo sib xyaw
• 14. Fermented zaub
• 15. Cov txiv ntseej
• 16. Rog tawg rog
• 17. Kev twm noj zaub twm
• 18. Flax crackers nrog cheese
• 19. Txiv maj phaub mis yogurt
• 20. Tauv cov nceb
• 21. Cov Nqaij Nqaij Zawv Zawv tawm tuaj
• Hauv qab kab

Muaj ntau cov khoom noj txom ncauj muaj ntau cov carbs kom yooj yim haum rau hauv keto phiaj xwm kev noj haus. Qhov no tuaj yeem ntxhov siab tshwj xeeb thaum koj sim kaw qhov kev tshaib plab ntawm cov pluas noj no.

Yog tias koj pom koj tus kheej hauv qhov khoom noj khoom haus zoo no, tsis txhob txhawj xeeb.

Muaj ntau cov khoom noj txom ncauj uas tsis muaj cov carb uas tsuas yog noj qab nyob zoo li lawv qab.

Kab lus no tsuas sau txog 21 cov khoom noj txom ncauj hauv keto kom muaj nyob hauv koj qhov phiaj xwm khoom noj tom ntej.

1. Mini frittatas

Mini frittatas, los yog qe muffins, yog cov khoom noj txom ncauj keto-phooj ywg yooj yim uas npaj tau yooj yim thiab tuaj yeem tsim kho tau.

Txhua yam koj xav tau pib yog:

• kaum os qe
• txheem 12-khob muffin lauj kaub
• nws lub tais
• qhov cub

Txhawm rau pib, yeej qe nyob rau hauv ib lub tais thiab lub caij nrog ntsev me me thiab kua txob.

Faib cov hmoov sib tov sib xyaw ntawm txhua khob muffin thiab ntxiv cov khoom xyaw uas tsis muaj cov carb nyiam xws li:

• zaub ntsuab
• nceb
• txiv lws suav
• cheese

Ci ntawm 350 ° F (180 ° C) rau li 15-20 feeb, lossis kom txog thaum teem.

Cov ntaub ntawv khoom noj muaj tseeb nws txawv nyob ntawm seb koj ntxiv rau koj daim ntawv qhia. Ib qho frittata (170 grams) yuav muab txog 320 calories, 14 gram ntawm cov protein, thiab 21 gram roj ().

Khaws lawv rau hauv lub tub yees kom koj tuaj yeem yooj yim muab ob peb khub rau koj txoj kev tawm, lossis ci ob peb pawg thiab khov rau tom qab.

2. Caprese salad skewers

Caprese zaub xam lav yog hom Italian nyiam. Thaum koj sib sau ua ke cov khoom xyaw ntawm cov skewers, nws hloov mus rau hauv cov khoom noj txom ncauj tau yooj yim.

Npaj nws yog qhov yooj yim raws li kev hloov ua cov mozzarella cheese tshiab, cov nplooj zaub basil, thiab cov txiv lws suav rau hauv cov kais. Noj nws yooj yim lossis sib tov me ntsis balsamic vinegar thiab txiv roj roj rau ntsw.

Ib qho 3.5-ounce (100 grams) ntawm Caprese salad yuav muaj txog 139 calories, 7 grams protein, thiab 11 gram roj - tsis suav nrog kua ntsw ().

3. Caesar salad tom

Yog tias koj yog tus kiv cua ntawm Caesar salad, koj yuav nyiam cov mini Caesar salad tom. Koj tuaj yeem siv cov romaine zaub xas lav yog tias koj xav khaws nws li qub, tab sis hom ntsuab zoo li kale khaws tau zoo dua yog tias koj tsis npaj siab noj lawv tam sim ntawd.

Ua ib tug neeg khob los tuav cov zaub xam lav los ntawm cua sov lub rooj-qhov loj me ntawm grated Parmesan cheese rau ntawm parchment-lined ci lauj kaub. Ci kom txog thaum cov cheese tau yaj thiab pib xim av.

Cia lub melted cheese feem rau txias me ntsis ua ntej tso txhua qhov hauv qab sab ntawm lub mini muffin yias, maj mam nias lub cheese mus rau hauv cov duab ntawm lub khob muffin. Cia kom txias, thiab lawv yuav dhau mus ua khob me me, ua tau, thiab nkig nkuav.

Pov cov zaub ntsuab nrog cov koj nyiam hnav khaub ncaws thiab muab faib rau hauv txhua lub khob Parmesan. Nyob rau hauv lieu ntawm croutons, to top nrog roasted taub dag noob los yog pistachios rau ntxiv nkig. Rau cov protein ntau, ntxiv cov nqaij qaib tws lossis haus salmon.

4. Cajun style cws thiab tswb kua txob kebabs

Qos liab yog qhov zoo ntawm lub plawv-zoo omega-3 rog. Lawv tseem muaj qis hauv tsig mercury ntau dua li lwm cov nqaij nruab deg, ua rau lawv xaiv cov khoom noj txom ncauj zoo (keto-friendly).

Ua ntej tshaj, siv Cajun style qhuav rub rau ntawm lub cws. Muab cov cw ua kua rau lub caij ua noj, hloov ua ke nrog tuab ntawm cov tswb kua txob tshiab.

Ci los ci lub kebabs kom txog thaum lub cw tiav tag nrho thiab cov kua txob ntawm cov nkig thiab muag. Muab rau noj tam sim ntawd, lossis muab cia rau hauv tub yees kom txog thaum koj npaj yuav noj.

5. Cov khaub noom Veggie nrog cov txiv ntoo roj

Kev khaws cov zaub ua noj tshiab lossis maj mam ua nrog koj cov txiv ntoo uas nyiam noj yog qhov yooj yim tshaj ntawm cov khoom noj txom ncauj uas koj tuaj yeem ua.

Cov noob txiv yog loaded nrog lub plawv noj qab nyob zoo cov rog. Kev tshawb fawb qhia tau hais tias kev noj zaub mov ua kom tsis tu ncua tuaj yeem txhawb kev tswj ntshav qab zib thiab kom poob phaus ().

Ib tug 2-tablespoon (32-gram) liab ntawm txiv laum huab xeeb, tsis muaj roj ntxiv, feem ntau ntim li 16 gram roj. Muab cov carrots nyoos thiab zaub qhwv hauv cov txiv ntoo roj txiv ntoo butter lossis sim maj mam muab faus lossis muab cov nqaij xyaw xyaw ua kom txias nrog kua txiv laum ().

Yog tias koj tsis ua cov roj txiv ntoo koj tus kheej, nco ntsoov xyuas cov ntawv sau ntawm hom uas koj yuav, vim qee yam zaub mov txawv muaj ntxiv qab zib. Cov txiv ntoo zoo tshaj plaws thiab kev noj qab haus huv tsuas yog xav tau ib qho khoom xyaw - txiv ntoo.

6. Cov muaj ntsev cov ntsev ntawm cov ntoo celery

Salmon tsis yog ib qho zoo ntawm omega-3 rog thiab protein ntau tab sis kuj muaj vitamin D, cov khoom noj khoom haus rau ntau tus neeg tsis tau txaus ().

Ib qho muaj 3.5-ounce (100-gram) uas ua los ntawm cov ntses kaus poom salmon muab tshaj ib nrab ntawm tus nqi txhua hnub (DV) rau cov vitamin D, thiab nws tuaj yeem ua sai sai ua rau cov zaub xam lav uas haum rau keto noj ().

Ua ke salmon siav thiab mayonnaise kom yooj yim, keto-phooj ywg zaub xam lav. Koj tuaj yeem kho daim ntawv qhia los ntawm kev ntxiv tshuaj ntsuab, txuj lom, qej, lossis txiv qaub.

Ua cov ntses liab salmon cov khoom noj uas sib xyaw rau hauv cov zaub ntsuab tshiab kom tau txais txiaj ntsig ntxiv thiab muaj lub ntsej muag txaus siab.

7. Keto sushi qaws

Keto sushi rolls yog cov khoom noj muaj txiaj ntsig zoo heev uas tau noj ua ke li tsawg li 15 feeb. Txhua yam koj xav tau yog pob ntawm nori seaweed nplooj ntawv thiab qee qhov tseev nqaij sib xyaw thiab ntses ntses kom siv rau txhawm.

Koj tuaj yeem siv cov ntses nyoo, sushi qib ntses, tab sis nws tsis tsim nyog. Cov ntses haus luam yeeb lossis tsis muaj ntses txhua - ntxiv rau ntau cov veggies zoo li avocado, tswb txob, thiab dib - yuav ua haujlwm ib yam nkaus.

Yuav kom txhawb nqa cov rog, koj tuaj yeem ntxiv cov cheese tsis qab los yog ua nrog nrog cov ntsim ntawm txiv laum huab xeeb - tsuas yog xyuas kom nws tsis muaj cov khoom qab zib ntxiv.

Txhawm rau ua ke lub sushi, tsuas yog nteg tawm ntawm nori thiab dampen qhov sawv nrog dej me me. Muab koj cov dej sau rau ntawm daim ntawv nori thiab muab nws sib zog. Hlob nws mus rau hauv qhov loj me qhov me me lossis noj nws zoo li qhwv.

8. Khov tawv ntsuab qhwv

Cov nplooj zaub ntsuab muaj cov khoom noj tseem ceeb, nrog rau:

• folate
• calcium
• cov vitamins K, C, thiab A

Dab tsi ntxiv, lawv cov nplooj loj, hearty qiv lawv tus kheej kom zoo rau qhov qis carb sandwich qhwv ().

Tom qab txiav cov qia, muab cov kab sib xyaw rau hauv lub lauj kaub uas muaj dej rau li 20 mus rau 30 feeb. Tshem lawv tawm ntawm lub lauj kaub thiab muab tso tam sim ntawd rau hauv ib lub tais ntawm dej khov rau ob peb feeb. Npuaj lawv qhuav nrog txoj phuam huv thiab pib ua koj cov khaub ncaws qhwv.

Sau koj cov ntaub qhwv nrog cov khoom xws li:

• tshiab tshuaj ntsuab
• av daj
• nqaij qaib zaub xam lav
• tuna zaub xam lav
• hlais qaib cov txwv
• ci nqaij veggies
• cream cheese

9. Avocado qe zaub xam lav

Avocados tau sau nrog:

• lub plawv-muaj rog
• fiber ntau
• cov vitamins
• cov zaub mov
• anti-inflammatory sib txuas

Qee cov kev tshawb fawb txawm qhia tias lawv yuav ua rau muaj kev laus noj qab haus huv ().

Siv cov avocado ua ib qho kev hloov pauv hauv mayonnaise hauv cov qe tsoos qe yog ib txoj hauv kev zoo los txhawb cov zaub mov muaj txiaj ntsig ntawm cov tais qub no thaum tseem khaws koj cov khoom noj txom ncauj keto-tshaj.

Ua ke nrog ob peb daim tsuav, tawv lub qe, avocado mashed, minced liab dos, thiab me ntsis ntsev thiab kua txob.

Pab nrog:

• pob zaub qhwv qhwv
• celery nrog
• tuab slices ntawm dib thiab radish

10. Cov khaub noom Veggie nrog guacamole

Guacamole ua rau cov khoom noj txom ncauj zoo, yooj yim thiab noj qab haus huv keto, raws li avocados tau sau nrog cov rog, fiber ntau, thiab ntau dua ntawm cov khoom noj tseem ceeb. Qhov tseeb, avocados muab 15 grams rog thiab 24% ntawm DV ntawm cov roj ntsha ib 3.5-khob (100-gram) liab ().

Ua kom guacamole, tsuas yog cias avocado thiab muab sib tov nrog kua txiv qaub, tsuav liab dos, thiab ntsev thiab kua txob. Tshiab jalapeño ua ib qho zoo ntxiv, ib yam nkaus.

Yog tias koj tsis yog tus tsim rau koj tus kheej, koj tuaj yeem yuav cov khoom ua uas twb tau txiav lawm thiab ua guacamole lawm. Txawm hais tias guacamole yog qhov zoo rau noj ntawm nws tus kheej, koj tuaj yeem siv cov kua txob kua txob, liab radishes, zaub txhwb, lossis zaub cob pob rau ntsw.

11. Cov nqaij pob txha

Yog tias koj nqhis qee lub teeb thiab ua kom sov, pob txha kua nqaij ua rau muaj kev xaiv tsis ntxim nyiam tab sis cov khoom noj txom ncauj zoo rau keto dieters.

Tsis zoo li cov kua nqaij uas ib txwm muaj, cov nqaij pob txha tau siav ntev dua thiab feem ntau muaj protein ntau. Qee cov lag luam npaj cov nqaij pob txha khoom siv khav theeb txog 10 gram ntawm cov protein ib khob (240 mL) ().

Cov kua nqaij raum tsis feem ntau muab cov rog, tab sis koj tuaj yeem yooj yim txhawb ntxiv qhov no los ntawm kev ntxiv cov txiv maj phaub roj, butter, lossis ghee.

Koj tuaj yeem ua koj tus kheej pob txha nqaij rau ntawm lub qhov cub lossis lossis siv lub tshuab ua kom siav lossis lub zog ua kom sov. Ua ib qho loj loj thiab khov nws hauv ib qho kev pabcuam tus kheej uas yooj yim kom sov thaum koj nqhis khoom noj sov sov, xis koj lub siab.

Yog tias koj xaiv lub hom lag luam uas tau npaj tseg, nco ntsoov xyuas cov ntawv cim khoom lag luam, vim qee qhov lawv ntxiv cov khoom qab zib thiab muaj ntsev ntau.

12. Keto smoothies

Yog tias koj ua raws li kev noj haus keto thiab xav tias smoothies yuav raug txwv mus ib txhis vim lawv cov ntsiab lus siab carb feem ntau, koj tsis muaj hmoo.

Koj tuaj yeem ua cov keto-smoothies siv cov txiv maj phaub, avocado, thiab txiv ntoo butter ua lub hauv paus los txhawb cov ntsiab lus rog thiab muab cov ntawv ci cream.

Cov khoom noj me me ntawm cov txiv hmab txiv ntoo uas tsis muaj carb, xws li txiv ntseej, txiv qaub, lossis txiv qaub, tuaj yeem siv rau hauv keto smoothie, tab sis koj yuav tsum suav nrog cov khoom noj khoom haus tuab xws li zaub ntsuab, dib, kale, lossis jicama.

Lwm yam tsw qab ntxiv yog:

• cacao
• cinnamon
• vanilla extract
• flavored protein hmoov

Yog tias koj tab tom nrhiav tej yam qab zib, koj tuaj yeem ntxiv keto-pom zoo cov qab zib xws li stevia lossis txiv hmab txiv ntoo.

13. Cov txiv ntoo sib xyaw

Cov txiv ntoo yog cov muaj protein, rog, fiber ntau thiab cog cov ntoo uas muaj ntau yam txiaj ntsig kev noj qab haus huv. Qhov tseeb, qee qhov kev tshawb nrhiav koom nrog cov txiv ntseej ntau dua nrog qhov txo qis kev pheej hmoo ntawm lub plawv thiab mob cancer-tuag ().

Tsuas yog 1/4 khob (28 grams) ntawm cov noob txiv ntoo sib xyaw muab kwv yees li 15 grams ntawm cov rog, 6 grams protein, thiab 2 gram tshuaj fiber ().

Koj tuaj yeem yuav cov khoom xyaw ua ntej coj los sib xyaw lossis tsim koj qhov kev sib xyaw uas siv koj qhov nyiam. Yog tias koj mus rau qhov kev xaiv ua ntej, nco ntsoov xyuas daim ntawv lo rau cov khoom sib ntxiv uas tsis haum rau koj cov phiaj xwm khoom noj.

Almonds, cashews, Brazil txiv ntoo, pistachios, walnuts, thiab pecans yog cov kev xaiv zoo rau koj tus kheej keto-phooj ywg txoj kev sib xyaw.

Lwm yam khoom noj khoom haus zoo ntxiv yog:

• paj noob hlis noob
• hemp lub siab
• cacao nibs
• txiv maj phaub

14. Fermented zaub

Fermented zaub xws li pickles yog xaiv cov khoom noj txom ncauj keto zoo.

Kev tshawb fawb qhia tias kev noj zaubmov uas muaj cov kab mob muaj txiaj ntsig zoo tuaj yeem txhawb txoj kev ua haujlwm kom noj qab nyob zoo thiab txo qhov muaj mob ntshav qab zib thiab mob plawv ().

Fermented zaub tuaj yeem yuav tau los yog ua hauv tsev.

Koj tuaj yeem rhawv yuav luag txhua hom zaub, suav nrog:

• zaub qhwv
• dib
• carrots
• pob zaub paj
• beets
• ntsuab taum

Rau cov rog ntxiv, txuas koj cov khoom noj txom ncauj uas tsis zom thiab zom nrog nws cov rog ua kom muaj rog.

Nws yog ib qho tseem ceeb kom nco ntsoov tias pasteurized pickles los yog cov tsim nrog vinegar tsis txhob muaj cov probiotics nyob. Qhov no siv rau feem ntau, yog tias tsis yog txhua txhua, cov zaub mov muag muag khoom noj.

15. Cov txiv ntseej

Cov txiv ntseej tau ntev tau qhuas rau lawv cov nplua nuj txaus lub plawv noj qab haus huv cov rog, uas yog tsuas yog ib qho laj thawj vim li cas lawv ua ib qho khoom noj txom ncauj keto zoo.

Tau cov txiv ntseej tseem muaj cov vitamins E, fiber, thiab lwm yam kev noj qab haus huv txhawb cov nroj tsuag sib txuas uas tuaj yeem txo qhov mob thiab tiv thaiv kab mob xws li txha caj qaum ().

Ib qho 3.5-ounce (100-gram) rau cov txiv ntseej muaj kwv yees li ntawm 145 calories, 15 grams rog, thiab 4 grams carbs - yuav luag txhua qhov uas los ntawm fiber ntau ().

Koj tuaj yeem txaus siab rau lawv lub tiaj lossis cov khoom lawv nrog cheese feta lossis gorgonzola ntxiv rau ib co roj ntxiv.

16. Rog tawg rog

"Rog pob tawg" yog ib lo lus cov neeg ntawm keto noj coined piav qhia cov carb qis, khoom noj qab zib-lub zog noj uas ua rau koj cov hniav qab zib.

Cov rog ua rog feem ntau ua rau siv cov txiv maj phaub roj, txiv roj butter, avocado, lossis qab zib cheese ua lub hauv paus. Lwm cov khoom xyaw ntxiv rau ntxiv los tsim cov qab qab.

Chocolate dub thiab txiv laum huab xeeb yog qhov sib xyaw nrov, tab sis kev muaj peev xwm yog qhov tsis muaj.

Koj tuaj yeem yuav cov khoom noj txom ncauj qab no, nqa nrog khoom noj lossis ua rau tom tsev.

17. Kev twm noj zaub twm

Sim noj qab nyob zoo, tus neeg tsis noj nqaij ntswj ntawm tis ntses ob sab tis los ntawm kev muab cov nqaij qaib rau cov muaj pob txha paj ua kom muaj zog.

Ntxiv nrog rau fiber ntau, zaub paj muaj cov vitamin C thiab lwm yam antioxidants uas tuaj yeem txo qhov mob thiab ua kom koj muaj kev noj qab haus huv ().

Ua kom cov “qab tis,” pov cov zaub qhwv nrog koj cov twm uas nyiam thiab lub npauj npau npauj. Ci hauv qhov cub rau 20-25 feeb lossis siv lub tshuab cua.

Pab nrog cov zaub ntug hauv paus thiab ib sab ntawm ranch lossis xiav xiav ntawm hnav khaub ncaws.

18. Flax crackers nrog cheese

Rau ntau cov keto dieters, cov crackers feem ntau yog cov zaub mov - tab sis lawv tsis tas yuav. Cov noob flax hauv av tau thauj nrog fiber ntau thiab omega-3 cov rog, thiab lawv ua lub hauv paus zoo rau keto-cov neeg ua kom tawg ().

Khw cov khaub noom txhuam nrog cov hlais cheese, thiab koj tau txais cov khoom noj txom ncauj keto zoo uas yuav tsum tau npaj me me heev.

Koj tuaj yeem ua flax cov nplawm pleev rau koj tus kheej lossis hla cov txheej txheem ci thiab yuav ib lub hnab muag.

19. Txiv maj phaub mis yogurt

Kua mis nyeem qaub yog qhov zoo ntawm probiotics, uas tuaj yeem pab txhawb lub cev ua kom lub plab muaj roj ().

Txiv maj phaub cov kua mis nyeem qaub tau ua nthwv dej ua qhov nrov dua cov mis nyuj muaj txiaj ntsig rau cov kua mis nyeem qaub li qub, thiab qee hom kuj tsim nyog rau ketogenic noj.

20. Tauv cov nceb

Cov nceb muaj tsawg hauv carbs thiab muab cov zaub mov tseem ceeb, nrog rau selenium, potassium, vitamin D, thiab ntau cov vitamins B ().

Rau cov khoom noj txom ncauj keto, sim khawm khawm cov khoom noj nrog lub kaus mom nrog cheese lossis nqaij hnyuv ntxwm hauv av.

Txhawm rau qhov sib txawv, tig portobello nceb npog lub taub hau rau hauv mini Margherita pizzas los ntawm kev muab lawv nrog cov kua zaub soob, mozzarella cheese, thiab cov zaub basil ua ntej ci kom txog thaum muag thiab kub.

21. Cov Nqaij Nqaij Zawv Zawv tawm tuaj

Tsoos nqaij nqaij uas ib txwm noj nqaij muaj nyob rau hauv carbs vim yog cov luav. Txawm li cas los xij, koj tuaj yeem hloov lub bun nrog zaub xas lav los ua keto meatball sliders.

Muab cov nqaij uas koj nyiam tso nrog qe, qij, tshuaj ntsuab, thiab Parmesan cheese, tsim ua pob, thiab ci. Cov keto-friendly meatballs no tuaj yeem noj tam sim lossis khov rau tom qab.

Thaum koj npaj txhij mus khawb rau hauv, tso cov nqaij tso rau hauv cov zaub xas lav "buns" rau cov muaj protein ntau, tsawg cov khoom noj txom ncauj carb. Txog ib qho ntxiv ntawm cov rog, pab lawv nrog txiv lws suav-qej aioli rau ntsw.

Hauv qab kab

Nws yuav tsis yooj yim mus nrhiav cov khoom noj txom ncauj hauv keto uas tsis yog cov khoom noj kom qab xwb tab sis kuj noj qab nyob zoo thiab.

Txhawm rau pab koj, cov npe no muab ntau yam kev qab nyob tom tsev thiab khw muag khoom xaiv los ntawm cov uas yuav xaiv. Sim ua txhua yam - lossis khaws cov uas haum rau koj nyiam thiab nyiam txoj kev ua neej.