Odee: Eugene Taylor
OfbọChị Okike: 16 Ogostu 2021
DatebọChị Mmelite: 14 Novemba 2024
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50 Things to do in Seoul, Korea Travel Guide
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Ndinaya

Ketogenic, ma ọ bụ keto, nri bụ obere-obere-carb, nri dị oke abụba egosipụtara na ọ ga-eweta ọtụtụ uru ahụ ike ().

Ọ bụ ezie na ụzọ a si eri nri nwere ike ịdị na-amachibido ebumpụta ụwa, ọganiihu na sayensị nri na ihe okike na-eme ka nri a dị mfe ịgbaso.

Akwụkwọ nri ndị na-abụghị starch dị ka salad griin bụ obere carbs na nhọrọ dị egwu ma ọ bụrụ na ị na-agbaso nri keto. N'agbanyeghị nke ahụ, ọ nwere ike ịbụ aghụghọ ịchọta uwe dị ụtọ, nke na-adịghị ala ala nke na-agafe mmanụ nkịtị na mmanya.

Nke a bụ uwe ejiji salad 10, nke nwere gram 4 nke carbs maka ọrụ ma ọ bụ obere.

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

1. Ebe obibi ụlọ

Ọ bụ ezie na a na-eji buttermilk mee akwa nri anụ ụlọ, usoro nhazi a na-agbanwe ya maka ude mmiri, mayo, na ude dị arọ, na-enye otu ụdị profaịlụ ahụ na obere carb na abụba abụba.


Efrata

  • 1/2 iko (gram 120) nke ude gbara ụka
  • 1/2 iko (gram 120) nke mayo
  • 1/4 iko (60 ml) nke ude nro ude
  • 1 tsp nke chopped chives
  • 1 tsp nke akpọnwụ dil
  • 1 tsp nke yabasị ntụ ntụ
  • 1 tsp nke garlic ntụ ntụ
  • 1-2 tsp (5-10ml) nke ihe ọ lemonụ lemonụ lemon ọhụrụ
  • Nnu na ose nụrụ ụtọ

Ntuziaka

  1. Gwakọta ihe niile dị na nnukwu efere ma ọ bụ akpa ya na mkpuchi.
  2. Kpalie nke ọma.
  3. Igwe friji ruo awa ole na ole iji zụọ oyi ma ọ bụ jeere ya ozi ozugbo na okpomọkụ.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 84
  • Abụba: 8 gram
  • Carbs: 2 gram
  • Protein: 1 gram

2. Keto vtali vinaigrette

Ngwurugwu a na-agba agba na agba abuo nke oma na ihe o bula salad. Site na ihe ndị imirikiti mmadụ nwere na pano, ọ nwere ike bụrụ ihe dị mkpa maka ndụ keto gị.


Efrata

  • 1 Tbsp nke oge ndị Italy
  • 1 iko (240 ml) nke mmanụ oliv dị mfe
  • 4 Tbsp (60 ml) mmanya mmanya uhie
  • 1/2 tsp nke nnu
  • 1/4 tsp nke ala ose
  • 1 Tbsp (15 ml) nke Dijon Mọstad

Ntuziaka

  1. Gwakọta ihe niile dị na akpa akwa na mkpuchi.
  2. Kwanye n'ike ma hapụ izu ike 30 nkeji iji mee ka ekpomeekpo ahụ tolite.
  3. Na-echekwa na ngwa nju oyi maka ụbọchị 7.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 198
  • Abụba: 22 gram
  • Carbs: ntakiri
  • Protein: erughị 1 gram

3. Uwe mkpuchi jalapeño-cilantro

Site n'iji jalapeño na-ekpo ọkụ na ịdị ọhụrụ nke cilantro, uwe a dị mfe na-eweta mmetụ na-egbukepụ egbukepụ ọ bụghị naanị na salads kamakwa anụ na akwụkwọ nri achicha.

Efrata

  • 1/2 iko (25 grams) nke chopped cilantro
  • 1/2 iko (gram 120) ude gbara ụka ma ọ bụ yogọt Greek
  • 1/2 -1 chopped jalapeño
  • 6 garlic cloves, peel
  • 1 tsp nnu
  • 1/4 iko (60 ml) nke mmiri

Ntuziaka

  1. Gwakọta ihe niile dị na blender ma ọ bụ ihe nhazi nri ruo mgbe ị ga-eji ire ụtọ.
  2. Mee ka o zuo ike maka oge 15-20 iji mee ka ekpomeekpo ahụ tolite.

Ele zuru uzommeputa


Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 41
  • Abụba: 3 gram
  • Carbs: 1 gram
  • Protein: 1 gram

4. Keto na nkpuru mmanu mustard

Uwe a abụghị naanị maka salads kamakwa ọ nwere ike bụrụ ihe ndozi zesty maka ihe niile kachasị amasị gị na nri nri.

Efrata

  • 1/2 iko (gram 120) nke ude utoojoo zuru oke
  • 1/4 iko (60 ml) nke mmiri
  • 1/4 iko (60 ml) nke Dijon mọstad
  • 1 Tbsp (15 ml) nke apụl cider mmanya
  • 1 Tbsp (10 gram) nke granular erythritol ma ọ bụ ihe ọzọ na-atọ ụtọ keto-friendly

Ntuziaka

  1. Tinye ihe oriri niile na nnukwu efere na whisk ka ijikọta.
  2. Na-echekwa na ngwa nju oyi maka izu 2.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 38
  • Abụba: 2,5 gram
  • Carbs: ntakiri
  • Protein: erughị 1 gram

5. Keto Puku Ele Island ejije

Uzo a na-eme enyi na enyi na uwe ejiji mara mma na - agwakọta ihe kwesiri nke oma (site na stevia) na acidity (site na ketchup na mmanya) iji mejuo obi uto gi ma na - eme ka carbs di ala.

Efrata

  • 1 iko (gram 230) nke mayo
  • 2 Tbsp (35 gram) nke bekee-sugar ketchup
  • 1 Tbsp (15 ml) nke apụl cider mmanya
  • 2 Tbsp (20 gram) nke pịkụl mara mma
  • 2 Tbsp (20 grams) nke ezi yabasị finely
  • 1/8 tsp nke stevia
  • Nnu na ose nụrụ ụtọ

Ntuziaka

  1. Kewaa ihe ndi choro choro na eyịm ka i wee nwee 1 tablespoon servings nke obula.
  2. Gwakọta ihe niile, ewezuga 1 ngaji nke ọ bụla n'ime yabasị na pickles, na blender ma ọ bụ ihe nhazi ihe oriri ma jikọta ya ruo mgbe ọ ga-adị ire ụtọ.
  3. Ebido na fọdụrụ eyịm ye pickles.
  4. Wunye akwa ahụ n'ime ite, tinye n'ime friji gị, ma hapụ ụtọ ndị ahụ ka ọ dịkarịa ala minit 30.

Ele zuru uzommeputa

Eziokwu nri

Nri 1-tablespoon (15-ml) na-enye:

  • Calorisị: 96
  • Abụba: 10 gram
  • Carbs: ntakiri
  • Protein: erughị 1 gram

6. Akwa Caesar na-eyi nkeji ise

Kpoo akwa a n'ime nanị minit ise, gbanye ya na ụfọdụ salad elu, wee jiri obere cheese nke Parmesan mee ngwa ngwa ma dịkwa mfe Caesar na obere carbs.

Efrata

  • 3 garlic cloves, gbue nke ọma
  • 1 1/2 tsp (10 grams) nke anchovy tapawa
  • 1 tsp (5 ml) nke Worcestershire ihendori
  • 2 Tbsp (30 ml) nke ihe ọ lemonụ lemonụ lemon ọhụrụ - ma ọ bụ ihe ọ ofụ juiceụ nke 1/2 lemon
  • 1 1/2 tsp (10 grams) nke Dijon Mọstad
  • 3/4 iko (175 grams) nke Mayo
  • Nnu na ose nụrụ ụtọ

Ntuziaka

  1. Tinye galik, anchovy tapa, Worcestershire ihendori, lemon ihe ọ ,ụ ,ụ, na Dijon Mọstad na a ọkara nnukwu efere na whisk ọnụ.
  2. Tinye mayo ma gaa n'ihu na-ete mmiri ruo mgbe agwakọtara ya.
  3. Add nnu na ose nụrụ ụtọ.

Ele zuru uzommeputa

Eziokwu nri

1-tablespoon (15-ml) na-eje ozi na-enye:

  • Calorisị: 100
  • Abụba: 10 gram
  • Carbs: ntakiri
  • Protein: erughị 1 gram

7. Ude mmiri ara ehi keto na-acha anụnụ anụnụ na chives

Ma ọ bụ nku ọkụkọ ma ọ bụ naanị akwụkwọ ndụ akwụkwọ ndụ, ihe oriri a na-eri nri na-acha anụnụ anụnụ na-eme ka o doo anya na enweghị kemịkalụ agbakwunyere na ọtụtụ ụdị dị iche iche na-enye.

Efrata

  • 1 iko (gram 230) nke mayo
  • 1/2 iko (gram 120) nke ude gbara ụka
  • 1 Tbsp (15 ml) nke ihe ọ lemonụ lemonụ lemon
  • 1 tsp (5 ml) nke Worcestershire ihendori
  • 1 tsp nke garlic ntụ ntụ
  • 1/2 tsp nnu nnu
  • 1/2 tsp nke ose oji
  • 3/4 iko (gram 115) nke chiiz na-acha anụnụ anụnụ
  • 1/4 iko (10 grams) nke ọhụrụ chives, chopped

Ntuziaka

Tinye ihe oriri niile na efere ọkara ma kpoo ọnụ ruo mgbe agwakọtara ya.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 106
  • Abụba: 12 gram
  • Carbs: 1 gram
  • Protein: 1 gram

8. Wasabi-kukumba-ube oyibo mgbakwasa

Uwe a na-enye ume ọhụrụ karịsịa n’ụbọchị anwụ na-ekpo ọkụ mana enwere ike ijikọta ya na akwụkwọ nri ọhụrụ maka obere-carb nhọrọ oge ọ bụla n’afọ. Enwere ike idozi wasabi ntụ ntụ iji detụ ụtọ, dabere na ọkwa ọkụ ị chọrọ.

Efrata

  • 1 ube oyibo
  • 2-4 stalks nke akwụkwọ ndụ akwụkwọ ndụ yabasị
  • 1/2 kukumba, finely chopped
  • Ihe ọụ Juụ nke lime 1/2
  • 2 Tbsp (15 gram) nke wasabi ntụ ntụ
  • 2 Tbsp (30 ml) nke ube oyibo
  • 2 tsp (10 ml) nke osikapa ma obu apple cider mmanya
  • 1/2 tsp nke garlic ntụ ntụ
  • 1/4 tsp nke nnu

Ntuziaka

Gwakọta ihe niile dị na nhazi ihe oriri ma ọ bụ blender na pulse ruo mgbe ọ ga-adị ire ụtọ.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 75
  • Abụba: 7 gram
  • Carbs: ntakiri
  • Protein: 1 gram

9. Uwe akwa Asia

Imirikiti ihe ofe a na-emepụta ahueekere na-etinye ezigbo shuga, na-eme ka o sie ike itinye ha na nri keto.

Ntụziaka a na-ahapụ shuga mana were ihe kachasị mkpa ofe peanut sauce. Jiri ya dị ka marinade maka ọkụkọ satay ma ọ bụ iji elu elu ọkacha mmasị gị agwakọta.

Efrata

  • 1/3 iko (gram 80) nke ahụekereekereekere
  • 1/4 iko (60 ml) nke mmiri ọkụ
  • 2 Tbsp (30 ml) nke soy ihendori
  • 2 Tbsp (30 ml) nke mmanya
  • 1 wayo, ihe ọicedụ juụ
  • 1 tsp nke ginger
  • 1 tsp nke galik
  • 1 tsp ose

Ntuziaka

  1. Gwakọta ihe niile dị na blender ma ọ bụ ihe nhazi nri ruo mgbe ị ga-eji ire ụtọ.
  2. Na-echekwa na ngwa nju oyi maka ụbọchị 10.

Ọ bụrụ na ị na-eche na ihe mgbakwasa enweghị ụkọ, ole na ole tụlee nke stevia wepụ kwesịrị ime ihe atọ.

Ele zuru uzommeputa

Eziokwu nri

Nri 2-tablespoon (30-ml) na-enye:

  • Calorisị: 91
  • Abụba: 7 gram
  • Carbs: 4 gram
  • Protein: 2 gram

10. Keto Uwe mgbakwasa-tarragon

Uwe a na-enye ọgwụ siri ike nke antioxidants sitere na raspberries ọhụrụ na tarragon, yana mgbakwunye agbakwunyere nke na-ajụ triglyceride (MCT) mmanụ maka mmanụ ketosis.

Ọ bụ nhọrọ dị mma maka ụdị ahịhịa ọ bụla mana enwere ike iji ya salmon, ọkụkọ, na isi protein ndị ọzọ.

Efrata

  • 1/2 iko (120 ml) nke mmanụ oliv
  • 1/4 iko (60 ml) nke mmanụ MCT (dị na ụlọ ahịa ma ọ bụ n'ịntanetị)
  • 1/4 iko (60 ml) nke apụl cider mmanya
  • 2 Tbsp (30 gram) nke Dijon mọstad
  • 1 1/2 tsp nke tarragon ohuru (ma obu 1/2 tsp Fikiere)
  • 1/4 tsp nke keto-enyi na enyi ụtọ
  • Ntụtụ nke nhọrọ ị họọrọ
  • 1/2 iko (60 grams) nke ọhụrụ raspberries, mashed

Ntuziaka

  1. Gwakọta ihe niile, ma e wezụga maka raspberries, na nnukwu efere ma gbanye ihe dị ka sekọnd 15 ruo mgbe creamy.
  2. Tinye griberi egosiputara ma bido nke oma.
  3. Gbanwee ihe uto achọrọ

Ele zuru uzommeputa

Eziokwu nriNri 2-tablespoon (30-ml) na-enye:
  • Calorisị: 158
  • Abụba: 17 gram
  • Carbs: 1 gram
  • Protein: erughị 1 gram

Uwe na-adịghị mma maka nri nri na ịzụta ndụmọdụ

Ọ bụ ezie na ọtụtụ akwa salad bụ keto enyi n'ihi abụba-na-carb ruru, ụfọdụ anaghị adabara profaịlụ a - n'ozuzu ha n'ihi na ha na-agbakwunye sugar agbakwunyere ma ọ bụ mejupụta enweghị abụba site na ịgbakwunye carbs. Ekwesighi dressings gụnyere:

  • Uwe ejiji French
  • mgbanye salad na-abaghị uru
  • Uwe eji eji mmanu mmanu-mustard
  • Uwe mgbali Katalina
  • pre-karama vinaigrettes

Ọ bụ ezie na ejiji eji eji esi nri keto na-eme ka ọ dị ọhụrụ, ọtụtụ nnukwu ụlọ ahịa echekwara dị.

Mgbe ị na-azụrụ akwa mgbakwasa salad, attentionaa ntị na ihe ndị a:

  • Ngwakọta nke mbụ kwesịrị ịbụ ụdị abụba, dị ka oliv, ube oyibo, ma ọ bụ mmanụ MCT.
  • Ihe ndị ahụ kwesịrị ịdị nso na okike dịka o kwere mee, dịka ahịhịa, ngwa nri, ihe ọ lemonụ lemonụ lemon, na mmanya.
  • Lezienụ anya maka shuga agbakwunye.
Na nchikota Ọtụtụ ejiji ndị a zụtara n'ụlọ ahịa dị elu na shuga shuga ma ọ bụ mejuo enweghị abụba site na itinye carbs. Iji hụ na ị na-azụta akwa akwa keto-enyi na enyi, jiri nlezianya gụọ ihe eji eme ihe.

Isi okwu

Etodị keto dị obere-nke nwere obere abụba enweela ewu ewu n'afọ ndị na-adịbeghị anya.

Ọ bụ ezie na ụzọ iri nri a nwere ike ịmachi ihe, usoro okike nwere ike inye ekpomeekpo nke ọkacha mmasị kachasị elu carb nwere obere carbs, na-eme salads na-agwụ ike ihe gara aga.

Imirikiti ntụziaka ndị a dị n'elu nwere ike ịchekwa na friji maka ụbọchị asaa ma ọ bụ karịa, na-enye gị ọtụtụ akwa ejiji ịhọrọ.

N'ihe ka ukwuu n'ime nri nri niile na abụba dị mma, ejiji ndị a ga-agbakwunye ndụ na nri gị.

Nri nri: Salad na-adịghị agwụ ike

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