Daim ntawv qhia qes-Carb no ua pov thawj tias koj tuaj yeem noj mov ntawm Keto noj

Zoo Siab

• Tsawg-Carb Keto Sandwich Cij
• Ntsuam xyuas rau

Xav txog kev noj zaub mov keto, tab sis tsis paub tseeb tias koj tuaj yeem nyob hauv lub ntiaj teb tsis muaj qhob cij? Tom qab tag nrho, qhov kev noj zaub mov kom poob phaus yog txhua yam hais txog cov carbohydrates qis, noj cov rog ntau, yog li ntawd txhais tau tias qhwv koj cov burgers hauv cov zaub ntsuab thiab yob koj cov qaib ntxhw thiab cheese ua ke yam tsis muaj qhwv. Kev noj zaub mov keto tawm hauv chav rau qee yam carbs (zoo dua ntawm veggies) tab sis nws tau capped ntawm li 40 mus rau 50 grams ib hnub twg. Yog li nws yooj yim mus hla yog tias koj xaj koj cov nqaij npua li niaj zaus thiab Swiss ntawm cov nplej tag nrho. (BTW, ntawm no yog qhov sib txawv ntawm cov nplej thiab nplej tag nrho yog tias koj tseem tsis paub meej.)

Tab sis dab tsi yog tias peb tau hais rau koj tias koj tuaj yeem muaj koj cov mov ci thiab tseem nyob hauv ketosis? Yog! Daim ntawv qhia qhob cij tsawg-keto qhob cij no yog kev daws teeb meem.

Nws yog txhua yam hais txog xaiv cov khoom xyaw kom raug los tsim cov qhob cij uas tsis muaj carb thaum tawm hauv qee yam ntawm cov khoom qhia ib txwm ua tawm. "Keto ci yog yooj yim dua li qhov koj xav, ib zaug koj tau dai ntawm nws," hais tias Nora Schlesinger ntawm A Clean Bake, uas tsim daim ntawv qhia no keto qhob cij. "Qhov nyuaj tshaj plaws yog ntsuas cov macros thiab qhov tsw, tsis siv cov khoom xyaw lossis cov khoom tsis zoo."

Daim ntawv qhia qhob cij qis-carb keto no yog tsim los ntawm lub hauv paus ntawm cov qe thiab hmoov nplej, thiab lub khob noom cookie (tsis yog lub khob noom cookie) tuaj yeem sib xyaw rau hauv rab kom yooj yim ntxuav.

"Kuv tsuas yog siv cov zaub mov tiag tiag, cov khoom xyaw zoo rau koj xws li txiv ntseej thiab txiv ntseej hmoov, roj zoo, thiab qe hauv txhua yam ntawm kuv cov zaub mov keto," Schlesinger hais. "Tag nrho cov khoom xyaw no yog qhov tseem ceeb rau kev ua kom paub tseeb tias daim ntawv qhia qab qab zoo tab sis tseem muaj roj thiab qis-carb."

Qhov no qhia txog qhov ua yuam kev ib txwm ntawm cov neeg tshiab keto: Yog tias koj tab tom noj zaub mov keto, nws ntau dua li qhov pom tseeb ntawm cov neeg ua txhaum hnyav-hnyav uas tsis txwv. Cov zaub uas muaj cov hmoov txhuv nplej siab thiab txiv hmab txiv ntoo muaj suab thaj kuj tseem tsis muaj qab zib-xav tias qos yaj ywm qab zib, butternut squash, Gala apples, thiab txiv tsawb. Dab tsi ntxiv, ua kom ntseeg tau tias tsis yog tsuas yog txiav rov qab ntawm cov carbohydrates, tab sis upping koj cov rog kom tsawg, ib yam nkaus, yog qhov tseem ceeb. Ob peb lub siab keto cov zaub mov noj uas koj yuav tsum suav nrog yog cov rog Greek yogurt, txiv maj phaub, cov rog rog tag nrho, qe, txiv ntseej, txiv ntseej mis, qab zib cheese, avocado, thiab roj txiv roj, thiab lwm yam. (Kawm ntxiv: Keto Meal Plan for Beginners)

Yog li, tam sim no koj paub tias keto ci cov khoom lag luam tuaj yeem ua tau, ntawm no yog qee qhov lus qhia los ntawm Schlesinger kom nco ntsoov rau koj daim ntawv qhia tom ntej: Siv cov hmoov nplej almond blanched kom du, tsw me dua. Sim ua hmoov txiv maj phaub rau lwm cov khoom xyaw keto-phooj ywg ci. Avocado roj ua haujlwm zoo hauv cov khoom qab zib thiab cupcakes, thiab cov txiv maj phaub roj yog qhov kev xaiv ntse thaum koj xav tau cov roj hloov roj rau butter. (FYI, nws muaj peev xwm pom kev ua tiav ntawm keto kev noj zaub mov yog tias koj muaj kev txwv kev noj zaub mov. Muaj ntau ntau cov zaub mov tsis noj nqaij keto thiab vegan keto zaub mov txawv uas qab heev.)

Tsawg-Carb Keto Sandwich Cij

Lub Sijhawm Npaj: 5 feeb

Sijhawm Tag Nrho: 1 teev thiab 5 feeb

Cov khoom xyaw

• 2 khob + 2 tablespoons blanched almond hmoov
• 1/2 khob txiv maj phaub hmoov
• 1 teaspoon ci dej qab zib
• 1/2 teaspoon ntsev
• 5 qe loj
• 1/4 khob organic canola roj (lossis sub grapeseed roj lossis almond roj)
• 3/4 khob dej
• 1 teaspoon txiv apple cider vinegar

Cov lus qhia

1. Preheat qhov cub kom 350 ° F. Roj rau 8.5-nti loaf lauj kaub thiab tso tseg.
2. Nyob rau hauv ib lub tais loj sib tov, ua ke ua hmoov almond, hmoov txiv maj phaub, ci dej qab zib, thiab ntsev. Muab tso tseg.
3. Yeej qe nyob rau hauv lub tshuab nrawm nrawm ntawm qhov nruab nrab nrawm rau 10 txog 15 vib nas this kom txog thaum ua npuas.
4. Ntxiv roj, dej, thiab vinegar, thiab ua lwm yam ob peb feeb kom txog rau thaum ua ke.
5. Ntxiv cov khoom xyaw qhuav tag nrho ib zaug thiab txheej txheem tam sim ntawd rau siab rau 5 mus rau 10 vib nas this kom txog thaum lub batter yog du.
6. Ncuav batter rau hauv lub lauj kaub npaj loaf thiab du saum toj rau hauv ib txheej txawm.
7. Ci 50 mus rau 70 feeb kom txog rau thaum tus ntsuas tes tso rau hauv qhov chaw tawm huv.
8. Cia cov qhob noom xim kasfes kom txias li 10 feeb hauv lub lauj kaub ua ntej tig mus rau kab hlau kom txias kom tiav.

Ntsuam xyuas rau