Gano lafiyayyen abinci, iri-iri da kuzarin karin kumallo na keto

  • Abincin karin kumallo na Keto yana inganta ketosis, yana ba da kuzari akai-akai da tallafin rayuwa.
  • Sinadaran irin su kwai, avocado da goro suna da mahimmanci a cikin wannan abincin.
  • Sauƙaƙan girke-girke, mai daɗi da daɗi, don bambancin da kerawa a cikin safiya.

keto breakfast

Keto breakfasts ne mai kyau madadin ga waɗanda ke neman fara ranar a cikin lafiya hanya. lafiyatare da makamashi kuma ba tare da canza ka'idodin abinci na ketogenic ba. Wannan yanayin abinci, mayar da hankali kan rage yawan carbohydrates da kuma kara yawan kitse mai lafiya, ba wai kawai yana sauƙaƙe asarar nauyi ba har ma yana inganta aikin rayuwa, yana sa ya dace da mutane masu aiki sosai da waɗanda suke so su magance matsalar. metabolism ciwo.

A cikin wannan labarin za mu bincika komai game da keto breakfasts a cikin zurfin: su riba, mafi koshin lafiya zažužžukan da kuma yadda za a hade su a cikin m da sauki hanya. Bugu da ƙari, mun faɗaɗa abun ciki tare da mahimman bayanai daga manyan maɓuɓɓuka, don haka za ku iya jin daɗin bambance-bambancen, daɗaɗɗa da daidaiton karin kumallo na keto. Gano yadda ake canza safiya tare da waɗannan shawarwari masu daɗi!

Menene karin kumallo na keto kuma menene amfanin sa?

Menene karin kumallo na keto

Abincin karin kumallo na keto shine abincin safe da aka tsara musamman don dacewa da ka'idodin abincin ketogenic. Wannan ya haɗa da cin abinci mai yawa mai lafiya, matsakaicin adadin furotin da ƙananan carbohydrates, tare da manufar kiyaye jiki a cikin yanayin ketosis. A lokacin ketosis, jiki yana amfani da mai a matsayin babban tushen makamashi. makamashi maimakon carbohydrates.

Babban amfanin keto breakfasts sun haɗa da:

  • Babban gamsuwa: Kitse mai lafiya da furotin, manyan abubuwan da ke cikin karin kumallo na keto, suna taimaka muku ci gaba da tsayi, rage sha'awar abinci kafin abinci na gaba.
  • Ƙarfi mai dorewa kuma mai dorewa: Ta amfani da mai a matsayin mai, kuna kawar da hauhawar sukarin jini da hauhawar jini da raguwar yawan amfani da carbohydrate.
  • Mafi kyawun sarrafa nauyi: Rage carbohydrates da ba da fifiko ga mai mai lafiya yana sa jiki ya ƙone ma'adinan mai don kuzari.
  • Inganta metabolism: Abincin karin kumallo na keto na iya daidaita insulin da matakan glucose na jini, yana haɓaka ingantaccen metabolism.
  • Amfanin kwakwalwa: Kitse masu lafiya suna da mahimmanci don lafiyar kwakwalwa, haɓaka maida hankali da mai da hankali.

Bugu da ƙari, irin wannan nau'in abincin yana da kyau ga waɗanda ke neman inganta yanayi kamar juriya na insulin, ciwo na rayuwa, ko kuma kawai jin daɗin abinci mafi daidaitacce ba tare da tsayayyen sukari ba.

Babban kayan abinci na keto breakfast

Keto kayan karin kumallo

Makullin cin nasara keto karin kumallo shine zabar abubuwan da suka dace. Mun gabatar da wasu muhimman abinci:

  • Qwai: Su ne tushen furotin da lafiyayyen mai. Kuna iya dafa su a soyayye, daskare, farauta ko ma kunsa su cikin omelet mai dadi da muffins.
  • Avocado: Mawadaci a cikin kitse marasa ƙarfi, avocado shine madaidaicin abincin keto. Kuna iya cinye shi kadai, a cikin santsi ko a matsayin cikawa da sinadaran kamar cuku mai tsami ko kyafaffen kifi.
  • Cuku da cikakken kayan kiwo: Cheddar cuku, mozzarella, yoghurt Girka mai cike da kitse, da kirim sune zaɓuɓɓukan abokantaka na keto waɗanda ke ba da kirim da ɗanɗano.
  • Kwayoyi da tsaba: Almonds, walnuts, chia tsaba da flaxseeds suna da wadata a cikin lafiyayyen kitse, fiber da furotin. Sun dace don ƙara rubutu zuwa karin kumallo.
  • Ƙananan 'ya'yan itace: Strawberries, blueberries, raspberries da blackberries sune mafi kyawun zaɓi a cikin abincin ketogenic. Suna samar da antioxidants da tabawa mai dadi.
  • Lafiyayyan Mai: Haɗa man zaitun na budurci, man kwakwa ko man ghee a cikin girke-girke yana da mahimmanci don cimma matakan da ake buƙata na kitse mai lafiya.

Wadannan sinadaran ba kawai masu gina jiki ba ne, amma kuma suna ba ku damar yin gwaji tare da girke-girke iri-iri da ƙirƙira.

Zaɓuɓɓuka masu dacewa da dadi don karin kumallo na keto

Zaɓuɓɓukan karin kumallo na Keto

Ƙirƙira mabuɗin don kiyaye keto breakfasts ɗinku masu daɗi da cike da dandano. Ga wasu ra'ayoyi:

Shawarwari na gishiri

  1. Alayyafo da cuku omelet: Ki doke qwai biyu ki gauraya da sabo alayyahu. A dafa a cikin kwanon rufi tare da ghee kuma ƙara grated cuku kafin nadawa omelet.
  2. Gasa ƙwai tare da avocado: Yanke avocado biyu, cire dutsen a sanya kwai a tsakiya. Gasa a 200 ° C na minti 15 kuma kakar tare da gishiri da barkono.
  3. Gurasa Keto tare da kyafaffen kifi: A yi gurasar almond na keto, a gasa shi kuma a sama shi da cuku mai tsami, kyafaffen kifi da dill.

shawarwari masu dadi

  1. Pancakes tare da almond gari: Mix qwai, garin almond, asalin vanilla da erythritol don ƙirƙirar kullu. Dafa pancakes a cikin kaskon da ba sanda ba kuma kuyi hidima tare da 'ya'yan itatuwa ja.
  2. Chia pudding: Mix tsaba na chia tare da madarar kwakwa, bar shi ya huta a cikin firiji na dare kuma a yi ado da berries da kwayoyi.
  3. Keto green smoothie: A haxa avocado, sabobin alayyahu, madarar almond da ƴan digo na kayan zaki na halitta. Zaɓin mai daɗi ne kuma mai wadatar abinci.

Muhimmancin rawar mai mai lafiya

Kitse masu lafiya a cikin keto breakfasts

Kitse masu lafiya sune ginshiƙi na keto breakfasts. Wadannan kitse ba kawai suna bayarwa ba makamashi mai dorewa, amma kuma yana tallafawa ayyukan asali na jiki, kamar samar da hormone da lafiyar kwakwalwa.

Tushen lafiyayyen kitse da zaku iya haɗawa da:

  • Man zaitun mai ban sha'awa, manufa don kayan yaji.
  • Man kwakwa, cikakke don dafa abinci ko ƙara zuwa abubuwan sha kamar kofi mai hana harsashi.
  • Ghee man shanu, madadin lactose-free wanda ke ƙara dandano mai daɗi ga kusan kowane girke-girke.
  • Kwayoyi da tsaba, waɗanda kuma ke ba da fiber da mahimman ma'adanai masu mahimmanci.

Saurin girke-girke na kwanaki tare da ɗan lokaci kaɗan

Ba koyaushe muke samun lokaci mai yawa da safe ba, amma wannan ba yana nufin ya kamata mu tsallake karin kumallo mai gina jiki ba. Anan muna ba da shawarar girke-girke masu sauri:

Keto yogurt tasa

Sinadaran:

  • 200 g cikakken mai Greek yogurt.
  • Strawberries, almonds da chia don dandana.

Shiri: Mix dukkan sinadaran a cikin kwano, ƙara kirfa don dandana kuma ku ji daɗi.

Keto sandwich ba tare da burodi ba

Sinadaran:

  • Manyan ganyen latas guda biyu, cuku da naman alade na serrano.

Shiri: Yi amfani da ganyen latas a matsayin "gurasa" kuma sanya naman alade da cuku a tsakanin su.

Daban-daban keto breakfasts

Karɓar karin kumallo na keto na iya zama ingantaccen canji ga salon rayuwar ku, samar muku da kuzari, haɓaka hankalin ku da inganta lafiyar ku. Tare da girke-girke da shawarwarin da muka raba, za ku sami duk kayan aikin da kuke buƙata don jin daɗin safiya mai daɗi da lafiya. Fara jin daɗin fa'idodin abinci na ketogenic daga farkon lokacin rana!


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