Izindlela zokupheka ezithandekayo kakhulu kulawo mafutha aphezulu, aphansi okudla okudla
Izidlo ze-Ketogenic , ezibizwa ngokuthi izidlo ze-keto, zithole ukuthandwa okuningi maduzane. Lolu hlelo lokudla lusekelwe emcabangweni wokuthi uma udla amafutha amaningi kanye nama-carbs ambalwa, umzimba wakho uzokhiqiza izetoni esibindi ukuze zisetshenziswe njengamandla. Kungaba yinselele kakhulu ekutholeni ukudla okune-ketogenic ngempumelelo, njengoba ama-carbohydrate kungenzeka ekudleni okuningi odlayo nsuku zonke.
Faka izincwadi zokupheka ze-ketogenic! Ngosizo lwe-keto cookbook, uzoba nesikhathi esilula ukunamathela kule plan eliphezulu yokudla amafutha. Nazi ezinye zezincwadi zokupheka ze-ketogenic eziphezulu zokuthenga okwamanje.
Enye yezincwadi zokupheka ezingcono kakhulu ongazithenga ukusiza ukugxilisa indlela yokuphila yakho ye-ketogenic yi- The Keto Diet: I-Complete Guide ye-High-Fat Diet nguLeanne Vogel. Le ncwadi yokupheka iyinketho engenakulinganiswa ngoba ayiqukethe kuphela izindlela zokupheka ezingaphezu kuka-100, kepha ihlanganisa izinhlelo eziningi zokudla zesampula.
I-Keto Diet inephephelo engaphezu kuka-125 ekhethekayo yokuphila okune-fat, low-carb low. Lezi zokudla ezisekelwe ekudleni zihlanganisa i-Chicken Crisps, i-Bacon-Wrapped Mini Meatloaf, i-Keto Sandwich Bread, Pie Pot Pie, nokuningi!
Ngaphandle kokupheka, le ncwadi yokupheka ihlanganisa izinhlelo ezinhle zokudla eziyisikhombisa ezinsukwini ezingu-28 zokukuthola ngenyanga yakho yokuqala yokudla keto, futhi izinhlelo zizohle zikwazi ukuhambisana nezidingo zakho kanye nokuthanda kwakho. Ngaphezu kwalokho, uzothola amathuluzi awusizo njengezinhlu zokudla, yebo / akukho uhlu lokudla, ukushintshwa kokunakekelwa kokudla, nokuningi-konke okudingayo ukuzizwa ujabule ekushintsheni kokudla keto.
Ababuyekezi bathanda i-Keto Diet ngenxa yokupheka kwayo okumnandi, izinsiza eziwusizo, kanye nokuqondisa okujulile kuzo zonke izinto ze-keto. Ngokuvamile, abaningi bayavuma ukuthi le ncwadi yokupheka iyithenga elikhulu kunoma ubani onentshisekelo ekudleni kwe-ketogenic.
Njengoba kunezincwadi eziningi zokupheka ezemfundo emakethe, akudingeki ukuba uphule ibhange ukuze ufunde ngokudla kokudla. I-Ketogenic Diet Cookbook: Amakhophi ama-Ketogenic Diet zokupheka ekhaya angama-500 ukupheka ekhaya nge-Emily Willis ungenye yezindlela eziphezulu zokubheka isabelomali, njengoba iqukethe izindlela zokupheka ezihambisana ne-keto zonke izidlo zosuku.
I-Ketogenic Diet Cookbook iqukethe izindlela zokupheka ezingu-500 zokudla kwasekuseni, ukudla kwasemini, isidlo sakusihlwa, ukudla okunomsoco, ukudla okulula, nokunye okuningi, ngakho-ke wazi ukuthi kukhona okuhambisana nalokho okuthandayo. Ngenkathi le ncwadi yokupheka engenakho ukupheka kokupheka, iqukethe ulwazi oluncane oluningi mayelana nokudla okune-ketogenic kunamanye okukhethwa kukho, ngakho-ke kungase kungabi yiyona ndlela engcono kakhulu yokukhetha abaqalayo. Lokho kusho, uma ufuna ingcebo yokupheka keto, le ncwadi yokupheka iyindlela yokuhamba.
Ababuyekezi bathanda ukuthi le ncwadi yokupheka iqukethe izindlela ezihlukahlukene zokupheka, futhi iningi liyavuma imiyalo ibhaliwe kahle futhi inomusa. Abanye abantu bayaqaphela ukuthi azikho izithombe zazo zonke iresiphi, kodwa ukuthenga okuqinile ngentengo ephansi.
Uma umusha omusha nomqondo wokudla okune-ketogenic, udinga incwadi yokupheka efaka imininingwane mayelana nalolu hlelo lokudla okunamafutha aphezulu. Ukudla kwe-Ketogenic: Isinyathelo Ngesisombululo Umhlahlandlela Wabaqalayo nguJamie Ken Moore wenza lokho nje, ukuphula phansi izinto eziyisisekelo ze-keto encwadini yokuqondisa enobungane.
I-cookbook ye-Ketogenic Diet iqukethe izinsiza eziningi eziwusizo ukuze uqale ukudla kokudla kwe-keto. Uzothola incazelo ejulile yendlela yokuphila ye-ketogenic, kanye neziqondiso zokuhlela kokudla, uhlu lokudla, izinqubomgomo zokulahlekelwa kwesisindo, uhlu lokudla, nokuningi. Le ncwadi iqukethe izindlela zokupheka eziningana, kufaka phakathi ukuphazamiseka kokudla okunomsoco, kodwa akuyona neze iresiphi-enzima njengezinye izincwadi zokupheka.
Le ncwadi iyisiqondiso esiphezulu sokuqala, enikeza ukuphazamiseka okuningiliziwe kokuthi ungaqala kanjani ekudleni kwe-keto, futhi ababuyekezi bayavuma ukuthi kuyithuluzi elisebenzayo lama-novice aphelele. Abasebenzisi bathi izindlela zokupheka zinomnandi, kodwa uma ufuna i-recipe yeBhayibheli, lokhu kungase kungabi yindlela engcono kakhulu kuwe.
Uma ucabanga ngokudla okuphansi-carb, ungase ucabange ukudla okunomsoco, okungenamnandi. Kodwa-ke, ngezithako ezifanele kanye zokupheka, ungabuyekeza ukudla okuthandayo okudumile ngaphakathi kweziqondiso zokudla kwe-ketogenic. I-Keto Comfort Foods ngu-Maria Emmerich iyincwadi yokupheka enhle ngaleyo njongo, njengoba inamakhulu amaningi e-keto enempilo idla umndeni wakho wonke uyothanda.
Le ncwadi yokupheka iphathelene nokusiza ukuthi uvuselele uthando lwakho lokudla ngenkathi uhambela ekudleni kwe-ketogenic. Ku-Keto Comfort Foods, uzothola izindlela zokupheka ezingu-170 zokudla okunjengama-cinnamon rolls, amafriji we-steak, inkukhu ye-cordon bleu, i-tiramisu cheesecake, nezintandokazi ezingaphezulu. Umbhali uguqula ama-flavour ezinomsoco kanye nokuthanda okumnandi kokudla okudala okuyizidlo ezinomsoco ngokusebenzisa ama-substitution aphansi noma angekho-khalori ushukela nokususa noma yiziphi izithasiselo eziqukethe i-gluten. Umphumela uba iqoqo lezokupheka keto emndenini elithokozelayo elidla kakhulu.
I-Keto Comfort Foods ithola ukubuyekezwa okubuhlungu kusuka kubasebenzisi abajabulayo abathi izindlela zokupheka zilula futhi ziyamnandi. Abaningi bathi i-cookbook ihlanganisa izithombe ezimangalisa, futhi abaningi bayibiza ngokuthi "kufanele babe" kunoma ubani ekudleni kwe-ketogenic.
Kungaba yinselele ukuthola isikhathi sokulungisa ukudla keto uma unesimiso esimatasa, yingakho abantu abaningi bephendukela kubapheki babo abahamba kancane ukuze basize. Nge -Keto Crock Pot Cookbook ye-Cookbook ka-Diana Barrera, uzokwazi ukwenza ukudla okusheshayo, okuphethwe keto-ngaphambi kwesikhathi ngesikhathi sokupheka kwakho okuncane, okwenze kube lula ukunamathela endleleni yakho yokuphila ephansi.
Le cookbook ketogenic iqukethe zokupheka ezingaphezu kuka-100 ongayenza cooker kancane. Yini ehlukile nakakhulu ngalezi zokudla ukuthi zonke zifaka izithako ezinhlanu noma ngaphansi, okwenza kube lula ukuthenga nokupheka. Izitsha eziphawulekayo ezivela encwadini zihlanganisa iKoconut Curry Cod, i-Almond-Crusted Tilapia, i-Lemon Parsley Chicken, i-Italian Pork Chops, nezinye eziningi! I-Keto Crock Pot Cookbook ibuye iqukethe amathiphu kanye nokusebenzisa ama-cooker kancane futhi uqondise ukudla okune-ketogenic.
Ngokusho kwababuyekezi, le ncwadi yokupheka ibaluleke kakhulu kubantu abanobucayi bokuphila, okumatasa. I-hands-off yokudla ngezithako ezincane ziyiphunga futhi zigcwalisa, kodwa kulula ukuzilungisa futhi zenze kahle kakhulu.
Enye yezinto ezithandwa kakhulu ekhishini elisekhona namuhla yi-Pot Pot, i-cooker-pressure cooker eyenza ukupheka okusheshayo, okulula futhi okungahambi kahle. Uma unomunye walezi zinto zokusebenza, ungayisebenzisa ukuze usize ukupheka izindlela zokupheka ezimnandi ze-ketogenic-udinga nje i- Ketogenic Instant Pot Cookbook nguDarlene Vanhoose ukukuqondisa!
Leli bhuku elingabizi kakhulu lihlanganisa zokupheka ezingaphezu kuka-100 ezilula ze-ketogenic breakfasts, izidlo, izidlo, ukudla okulula, ama-dessert, nokuningi. Eziningi zokupheka "zilahla-futhi-zikhohlwe," okusho ukuthi awudingi ukuzithanda-ziphelele kulabo abanesimiso esihle. Uzothola incazelo eyisisekelo yokudla keto kanye namathiphu ekusebenziseni i-Potant Instant kule ncwadi.
Ababuyekezi bathi le ncwadi inkulu ngokwenza ukudla okusheshayo, okuphansi. Omunye umthengi ubhala ukuthi "akukho lutho olungcono kunokudla okumnandi keto okwenziwe ku-Instant Pot ngaphandle komzamo omkhulu" -ngokuthi, yini enye ongayicela kusuka kubhuku lokupheka?
Abantu abaningi bakhetha ukudla kwe-ketogenic ngoba bakholelwa ukuthi kuzosiza ngokulahlekelwa isisindo. Kodwa-ke, lolu hlobo lokudla lungaba yinselele ukunamathela, ikakhulu uma ujwayele ukudla ama-carbs amaningi. Ukuze uthole incwadi yokupheka ekhuthaza ngokufanayo njengoba imfundo, hlola Simply Keto nguSuzanne Ryan.
Ngo- Simply Keto , uRyan uthola imininingwane yakhe yokuhamba nokudla, echaza indlela alahlekelwa ngayo amaphilisi angu-100 namaphesenti angu-40 wesisindo somzimba wakhe ngokusebenzisa indlela yokuphila ye-ketogenic. Kuyo yonke incwadi yokupheka, unikeza ngamasu okuzibonela ukuthi angayithuthukisa kanjani ekudleni okune-ketogenic. Le ncwadi iqukethe izindlela ezingaphezu kuka-100 zokupheka keto, kanye nezeluleko zokuthenga nezitolo zokudla kanye nezinhlelo ezingu-30 zokudla.
Le ncwadi yokupheka inezinkulungwane zezibuyekezo ezikhazimulayo, eziningi zazo ezisho ukuthi indlela yokuloba yombhali ivuselela kanjani. Ababuyekezi bayaqaphela ukuthi zokupheka zinomsoco, kulula, futhi zisebenzayo, futhi abaningi bayakujabulela ukuthi le ncwadi iqukethe izithombe eziningi ezicacile kanye nolwazi olunzulu lokudla.
Kulula kakhulu ukunamathela noma yiluphi uhlelo lokudla uma ujabulela ngempela futhi ulangazelela ukudla! Yilokho okwenza i- Craveable Keto enjalo i-cookbook enkulu kulabo abadlulela endleleni yokuphila ye-ketogenic. Ababuyekezi banezinto ezinhle kuphela zokusho mayelana nale ncwadi, equkethe ukudla okunomdla okwenzelwe umndeni wonke.
I-Keto ekhangayo: I-Low-Fat Roadmap yakho yokuLawula ukuPhepha nokuPhepha ibhalwe nguKyndra Holley, owaziwa ngeBlog, Peace, Love and Low Carb. I-cookbook iqukethe izindlela zokupheka ukudla okungaphezu kuka-130 zokudla njenge-Everything Bagel Dogs, i-Lasagna Zucchini Roll-Ups, i-Salted Caramel Nut Brittle, i-Chocolate Chip Cookie Dough Bites, nokuningi. Kukhona nezinhlu ezithengiwe zokuthenga, izinhlelo zokudla, kanye nama-anecdotes okuhlangenwe nakho kukaHolley nokudla keto.
Le ncwadi yokupheka ibizwa ngokuthi "umhlahlandlela owedlule wokuthanda impilo yakho encane," futhi ababuyekezi bavumelana nale ncazelo. Abaningi babhala ukuthi izindlela zokupheka zilula futhi zinomsoco, okwenza kube lula ukunamathela ngamafutha aphezulu, aphansi-carb.