Keto-Friendly Cunto Degdeg ah: 9 Waxyaabo Macaan oo Aad Cuni Karto

Qanacsan

• 1. Burgers Bunless
• 2. Bowl-Carb-yar-yar
• 3. Quraacda ukunta ku saleysan
• 4. Sandwich Digaag Daran
• 5. Salad-Carb-yari
• 6. Cabitaanka Keto-saaxiibtinimo
• 7. Burgers-salad duuduuban
• 8. "Unicheiches"
• 9. Cunto fudud oo Socod ah oo Fudud
• Guntii iyo gunaanadkii

Doorashada cuntada degdegga ah ee ku habboon cuntadaada ayaa noqon karta mid adag, gaar ahaan marka la raaco qorshe cunno xaddidan sida cuntada ketogenic.

Cunnooyinka ketogenic-ka ayaa ku badan dufanka, ku yar carbs-ka iyo borotiinka dhexdhexaadka ah.

In kasta oo inta badan cuntooyinka degdegga ahi ay ku badan yihiin kaarbooyinku, haddana waxaa jira xulashooyin keto-saaxiibtinimo leh.

Halkan waxaa ah 9 ikhtiyaarro cunno-dhakhso ah oo aad ugu raaxeysan karto cuntada ketogenic.

1. Burgers Bunless

Cuntooyinka caadiga ah ee loo yaqaan 'burger' ee ka yimaada maqaayadaha cuntada-degdega ku badan ayaa ku badan carbs sababo la xiriira buunshahooda.

Nooca keto-ee la oggol yahay ee cuntada burger-ka ah, si fudud uga bood bakeeriga iyo wixii dushooda sare ku qaadi kara.

Waxyaabaha caanka ku ah jir-dhiska badan waxaa ka mid ah maraqa iniin khardal le'eg, ketchup, suugada teriyaki iyo basasha la dubay.

Kala beddelashada dusha sare leh Mayo, salsa, ukunta la shiilay, avokado, mustard, saladh, labiska xoolaha, basasha ama yaanyo si aad u yaraysid carbs-ka uguna dar dufan dheeraad ah cuntadaada.

Waa kuwan tusaalooyin ka mid ah carb-yar, cuntooyinka burger-ka ee saaxiibtinimada leh:

• McDonald's Double Cheeseburger (bun lahayn): 270 kalori, 20 garaam oo dufan ah, 4 garaam oo carbs ah iyo 20 garaam oo borotiin ah (1).
• Wendy's Double Stack Cheeseburger (maya bun): 260 kalori, 20 garaam oo dufan ah, 1 garaam oo carbs ah iyo 20 garaam oo borotiin ah (2).
• Shan Guys Bacon Cheeseburger (bun lahayn): 370 kalori, 30 garaam oo dufan ah, 0 garaam oo carbs ah iyo 24 garaam oo borotiin ah (3).
• Hardees ⅓ lb Thickburger oo leh jiis iyo hilib doofaar (bun lahayn): 430 kalooriyo, 36 garaam oo dufan ah, 0 garaam oo carbs ah iyo 21 garaam oo borotiin ah (4).
• Sonic Double Bacon Cheeseburger (bun lahayn): 638 kalori, 49 garaam oo dufan ah, 3 garaam oo carbs ah iyo 40 garaam oo borotiin ah (5).

Inta badan hay'adaha cuntada-degdega ku shaqeeya ayaa ku farxi doona inay kuu adeegaan burger bilaa bun ah.

Kordhi dufankaaga adoo isticmaalaya saladh dhinaceed fudud oo lagu daro dhar dufan badan cuntadaada.

Burgers Bunless waa fudud, keto-saaxiibtinimo-dhakhso cunto ah oo kaa ilaalin doonta inaad ku qanacdo markaad wax cunayso socodka.

2. Bowl-Carb-yar-yar

Waxaa la yaab leh, hal duub oo burrito ah ayaa ka duuban kara 300 oo kalooriyo iyo 50 garaam oo carbs ah (6).

Maaddaama cuntada ketogenic ay aad ugu yar tahay carbs-ka (sida caadiga ah 5% wadarta kalooriyada guud), ka boodka qolofta iyo duubista burrito waa waajib.

Nasiib wanaagse, waxaad dhisi kartaa baaquli burrito ah oo aan lahayn carbs-ka lagu daray.

Ka bilow saldhig hoose oo carb ah sida caleen cagaaran, ka dibna ku dar dookhaaga borotiinka iyo xulashada dufanka.

Hubso inaad iska ilaaliso waxyaabaha la isku qurxiyo sida carbiska loo yaqaan 'tortilla chips', digir, dhaymo macaan ama galley.

Taabadalkeed, ku dheji dufanka badan, xulashooyinka karbashka yar sida avokado jarjaran, khudaar la shiiday, guacamole, labeen dhanaan, salsa, jiis, basasha iyo geedo cusub.

Waa kuwan qaar ka mid ah xulashooyinka baaquli ee burrito ee cuntooyinka ketogenic:

• Chipotle Steak Burrito Bowl oo leh saladh, salsa, labeen dhanaan iyo jiis (bariis iyo digir ma leh): 400 kalori, 23 garaam oo dufan ah, 6 garaam oo carbs ah iyo 29 garaam oo borotiin ah (7).
• Chipotle Chicken Burrito Bowl oo leh jiis, guacamole iyo saladhka romaine (bariis ama digir ma leh): 525 kalori, 37 garaam oo dufan ah, 10 garaam oo carbs ah iyo 40 garaam oo borotiin ah (7).
• Taco Bell Cantina Power Steak Bowl oo leh guacamole dheeraad ah (bariis ama digir ma leh): 310 kalori, 23 garaam oo dufan ah, 8 garaam oo carbs ah iyo 20 garaam oo borotiin ah (8).
• Moe's Southwestern Grill Burrito Bowl oo leh carnitas doofaar, basbaas la dubay, labeen dhanaan, jiis iyo guacamole (bariis iyo digir ma leh) 394 kalori, 30 garaam oo dufan ah, 12 garaam oo carbs ah iyo 30 garaam oo borotiin ah (9).

Abuur ikhtiyaar baaquli ah burrito baaquli leh adoo kafeynaya bariiska iyo digirta oo ku dhaji dufanka aad ujeceshahay, dufanka yar-yar.

3. Quraacda ukunta ku saleysan

Doorashada ikhtiyaarka quraacda ee makhaayada cuntada degdega ah looma baahna inay adkaato.

Inta badan hay'adaha cuntada-dhakhsaha badan bixiya ukunta, kuwaas oo ah cunno kufiican kuwa raacaya cuntada ketogenic.

Kaliya maaha inay ku badan yihiin dufanka iyo borotiinka, sidoo kale waxay aad ugu hooseeyaan carbs-ka.

Xaqiiqdii, hal ukun waxaa ku jira wax ka yar 1 garaam oo carbs ah (10).

In kasta oo suxuunta ukunta badan lagu bixiyo rooti ama bunni hash ah, way fududahay inaad dalabkaaga ka dhigto mid saaxiibtinimo leh.

Ikhtiyaarrada quraac ee soo socda ayaa ah xulasho weyn oo loogu talagalay dadka raacaya cuntada ketogenic:

• Panera Root Power Breakfast Bowl oo leh steak, laba ukun, avokado iyo yaanyo: 230 kalori, 15 garaam oo dufan ah, 5 garaam oo carbs ah iyo 20 garaam oo borotiin ah.
• McDonald's Quraac weyn oo aan lahayn buskud ama bunni hash: 340 kalori, 29 garaam oo dufan ah, 2 garaam oo carbs ah iyo 19 garaam oo borotiin ah (1).
• Bacon McDonald, Egg iyo Cheese buskud la'aan buskudka: 190 kalori, 13 garaam oo dufan ah, 4 garaam oo carbs ah iyo 14 garaam oo borotiin ah (1).
• Burger King Ultimate Breakfast Platter oo aan lahayn canjeelo, bunniyo xashiish ah ama buskud: 340 kalori, 29 garaam oo dufan ah, 1 garaam oo carbs ah iyo 16 garaam oo borotiin ah (11).

Bedel ahaan, dalbashada ukunta caadiga ah oo leh dhinac ka mid ah bolse iyo farmaajo had iyo jeer waa khamaar badbaado leh oo loogu talagalay dadka cuna ketogenic.

Haddii aad haysato wakhti aad ku joogsato meel lagu iibiyo, omelet leh jiis iyo cagaar ayaa ah qaab kale oo dhakhso leh.

Quraacda ukunta ku saleysan ayaa ah xulashada ugu fiican ee dadka raacaya cuntada ketogenic. Ka bood boodka carb-ku-darista sida rooti rooti, ​​bunni hash ama canjeero waa lama huraan.

4. Sandwich Digaag Daran

Mid ka mid ah dariiqooyinka ugu fudud ee lagu dalban karo qado ama casho keto-saaxiibtinimo leh marka la cunayo cuntada degdegga ah waa in laga dhigo mid fudud.

Dalbashada rooti digaag la dubay oo aan lahayn buunshaha oo aad ku habeysid dufan badan oo dufan leh waa hab nafaqo leh oo lagu qanco oo lagu nagaado ketosis.

Inta badan makhaayadaha cuntada degdega ah leh ayaa leh ikhtiyaarkan la heli karo - waa inaad weydiisaa oo keliya.

Waa kuwan qaabab yar oo loo sameeyo carb yar, cunto digaag dufan badan leh markaad socoto:

• McDonald's Pico Guacamole Sandwich bilaa bun: 330 kalori, 18 garaam oo dufan ah, 9 garaam oo carbs ah iyo 34 garaam oo borotiin ah (1).
• Burger King Sandwich Sandwich Sandwich leh mayo dheeraad ah iyo bun la'aan: 350 kalori, 25 garaam oo dufan ah, 2 garaam oo carbs ah iyo 30 garaam oo borotiin ah (12).
• Digaag digaag la dubay oo Nuugs ah ayaa lagu rusheeyey 2 jeer oo ah faashadda avokado ee xoolaha la dhaqdo: 420 kalori, 18 garaam oo dufan ah, 3 garaam oo carbs ah iyo 25 garaam oo borotiin ah (13).
• Wendy’s Hilib digaag la dubay oo leh mayo dheeraad ah iyo bun la'aan: 286 kalori, 16 garaam oo dufan ah, 5 garaam oo carbs ah iyo 29 garaam oo borotiin ah (14).

Markaad dalbaneyso digaag la dubay, ka fogow waxyaabaha lagu kariyey suugada macaan, oo ay ku jiraan malab ama sharoobada maple.

Ka bood bakeeriga iyo dufanka si aad u siiso rooti digaag la dubay oo si dhakhso leh uga sameysan keto la ansaxiyay.

5. Salad-Carb-yari

Saladyada laga cunteeyo makhaayadaha cuntada lagu kariyo aad ayey ugu badan karaan carbs-ka.

Tusaale ahaan, Wendy's Apple Pecan Chicken Salad oo cabbirkiisu dhan yahay ayaa ka kooban 52 garaam oo carbs ah iyo xaddiga 40 garaam oo sonkor ah (15).

Carbs-ka laga soo qaado dusha sare ee salad sida dharka, marinades iyo miro daray ah ama qalalan ayaa si dhakhso leh isugu dari kara.

Si aad ugu ilaaliso saladhkaaga hoose ee carbs, waxaa muhiim ah in laga boodo maaddooyinka qaarkood, gaar ahaan kuwa ay ku badan tahay sonkorta.

Ka fogaanshaha faashad macaan, miro iyo waxyaabo kale oo ka samaysan carb ayaa fure u ah dadka raacaya cuntada ketogenic.

Kuwa soo socdaa waa dhowr ikhtiyaar oo salad ah oo ku habboon cuntada ketogenic:

• McDonald's Bacon Ranch oo la dubay Digaag Salad leh guacamole: 380 kalori, 19 garaam oo dufan ah, 10 garaam oo carbs ah iyo 42 garaam oo borotiin ah (1).
• Bowd Salad Chipotle leh steak, romaine, jiis, labeen dhanaan iyo salsa: 405 kalori, 23 garaam oo dufan ah, 7 garaam oo carbs ah iyo 30 garaam oo borotiin ah (7).
• Moe's Taco Salad oo leh digaag adobo, jalapenos cusub, jiis cheddar iyo guacamole: 325 kalori, 23 garaam oo dufan ah, 9 garaam oo carbs ah iyo 28 garaam oo borotiin ah (9).
• Arby’s Roast Turkey Farmhouse Salad oo leh labiska caanaha subagga: 440 kalori, 35 garaam oo dufan ah, 10 garaam oo carbs ah iyo 22 garaam oo borotiin ah (16).

Si aad u yareysid kaarboonka, ku dheji dufanka badan, dharka-yar-yar ee carbiska sida xoolaha ama saliidda iyo khal.

Hubso inaad iska ilaaliso digaagga roodhida ah, croutons, lowska la shiilay iyo qolofka 'tortilla' sidoo kale.

Waxaa jira xulashooyin badan oo salad ah oo ku saabsan menus-ka cuntada degdegga ah. Jarida faashad macaan, miro, croutons iyo digaagga roodhida ah ayaa kaa caawin kara inaad ka dhigto waxyaabaha ku jira carbuunta hooseeya.

6. Cabitaanka Keto-saaxiibtinimo

Cabitaanno badan oo laga bixiyo maqaayadaha waddooyinka dhinaceeda ayaa u muuqda kuwo sonkor badan.

Laga soo bilaabo milkshakes ilaa shaaha macaan, cabitaanka sonkorta ku badan ayaa xukuma cuntooyinka degdegga ah.

Tusaale ahaan, kaliya hal yar oo ah Vanilla Bean Coolatta oo ka socota Dunkin 'Donuts ayaa ku jirta 88 garaam oo sonkor ah (17).

Taasi waa 22 qaado oo sonkor ah.

Nasiib wanaagse, waxaa jira cabitaanno dhaqso badan oo ku habboon cuntada ketogenic.

Xulashada ugu cadcad waa biyo, laakiin halkan waxaa ku yaal xulashooyin kale oo cabbitaanno yar-yar ah:

• Shaah barafaysan oo aan macaaneyn
• Kafee leh kareem
• Kafee qaxw madow leh
• Shaah kulul oo liin dhanaan ah
• Biyaha soodhaha leh

Ku haynta macaaneeye aan-kalooriye lahayn sida Stevia gaarigaaga dhexdiisa ayaa imaan kara marka aad rabto inaad macaanto cabitaankaaga adigoon ku darin kaarboodka.

Markaad raaceysid cuntada ketogenic, ku dhaji shaah aan macaaneyn, kafee leh kareem iyo biyo dhalaalaya.

7. Burgers-salad duuduuban

Qaar ka mid ah maqaayadaha cuntada lagu cuno ayaa ogaaday in dad badani qaateen cunno cunno yar-yar.

Tani waxay horseeday waxyaabo liidata oo saaxiibtinimo leh sida burgers-salad burgers, taas oo ah ikhtiyaar aad u fiican oo loogu talagalay dadka raacaya cuntooyinka ketogenic ama kuwa doonaya inay jaraan carbs.

Burgers-yada duudduuban ee soosocda ayaa laga heli karaa liiska cuntada degdega ah:

• Hardees ⅓ lb Low-Carb Thickburger: 470 kalori, 36 garaam oo dufan ah, 9 garaam oo carbs ah iyo 22 garaam oo borotiin ah (18).
• Carl's Jr. Salad-Duudduuban Thickburger: 420 kalori, 33 garaam oo dufan ah, 8 garaam oo carbs ah iyo 25 garaam oo borotiin ah (19).
• In-n-Out Burger “Nooca Borotiinka” Cheeseburger oo leh basal: 330 kalori, 25 garaam oo dufan ah, 11 garaam oo carbs ah iyo 18 garaam oo borotiin ah (20).
• Shan Guys Bacon Cheeseburger oo ku jira duudduuban salad iyo mayo: 394 kalori, 34 garaam oo dufan ah, in ka yar 1 garaam oo carbs ah iyo 20 garaam oo borotiin ah (3).

Xitaa haddii salaar-duudduuban burger aan lagu soo bandhigin ikhtiyaar ikhtiyaar ahaan, inta badan hay'adaha cuntada degdegga ah way aqbali karaan codsigan.

Ka bood boodka oo weydii burger ku duudduuban saladh si aad u hesho dufan dufan badan, cunto yar-yar.

8. "Unicheiches"

Haddii aad raacdo cunto ketogenic ah, waa inaad ka tirtirtaa rootiga cuntadaada.

Markaad dooranaysid qadada ama cashada xulashada makhaayada cuntada degdega ah, tixgal “unich”.

Unwiches si fudud ayaa loo buuxiyaa sandwich bilaa rooti ah.

Jimmy John's, makhaayad cunno-cunno caan ah oo caan ah, ayaa alifay ereyga oo hadda waxay bixisaa fursado badan oo aan fiicnayn oo aan fiicnayn.

Waa kuwan iskudhafyo aan fiicnayn oo ka socda Jimmy John's (21):

• J.J. Gargantuan (salami, hilib doofaar, hilib lo'aad dubay, turkey, ham iyo provolone): 710 kalori, 47 garaam oo dufan ah, 10 garaam oo carbs ah iyo 63 garaam oo borotiin ah.
• J.J. BLT (hilib doofaar, saladh, yaanyo iyo mayo): 290 kalori, 26 garaam oo dufan ah, 3 garaam oo carbs ah iyo 9 garaam oo borotiin ah.
• Talyaani Weyn (salami, ham, provolone, hilib doofaar, saladh, yaanyo, basal, mayo, saliid iyo khal): 560 kalori, 44 garaam oo dufan ah, 9 garaam oo carbs ah iyo 33 garaam oo borotiin ah.
• Caato 3 (salad tuna): 270 kalori, 22 garaam oo dufan ah, 5 garaam oo carbs ah iyo 11 garaam oo borotiin ah.

Qaar ka mid ah waxyaabaha aan jeclayn, sida J.J. Gargantuan, ayaa aad ugu sarreeya kalooriyada.

Cunto fudud, ku dheji fursadaha Slim unwich, kuwaas oo dhammaantood ka hooseeya 300 kalori.

Unicheiches waa cuntooyin ka kooban sandwich buuxin rooti la'aan. Waxay ka kooban yihiin hilib, jiis iyo khudradda cagaaran ee yar-yar, waxay u doortaan cunno aad u fiican dadka ku jira cuntada ketogenic.

9. Cunto fudud oo Socod ah oo Fudud

Joojinta makhaayada-cunnada degdegga ah ee aad ugu jeceshahay waxay ku siin kartaa cunno dhaqso leh, oo ah nooca cuntada lagu kariyo, laakiin inaad ku haysato cunnada fudud ee ketogenic-ka ee la oggol yahay waxay kaa caawin kartaa inaad ku dhex rogrogto inta u dhexeysa cuntooyinka.

Sida cunnooyinka oo kale, cunnooyinka fudud ee loo yaqaan 'ketogenic cats' waa inay ahaadaan kuwo dufan badan lehna carbs yar.

Waxaa la yaab leh, dukaamo badan oo ku habboon iyo xarumaha shidaalka ayaa leh xulasho wanaagsan oo ah cuntooyinka carb-yar-yar.

Cunto fudud-socodka ah ee cuntada ketogenic waxaa ka mid ah:

• Ukunta adag-la kariyey
• Baakadaha looska lawska
• Jiis xarkaha
• Lawska
• Yicibta
• Abuurka gabbaldayaha
• Hilibka lo'da
• Ulaha hilibka
• Baakadaha Tuna
• Hilibka doofaarka

In kasta oo iibsashada cuntooyinka fudud ay ku habboon tahay, diiradda saarista diyaarinta cunnada fudud ee guryaha lagu sameeyo ayaa kaa siin doonta xakameyn dheeraad ah cuntada aad cunayso.

Maalgelinta qaboojiyaha si aad ugu sii jirto gaarigaaga ayaa fududeyn doonta inaad la timaado cunnooyin fudud oo caafimaad qaba, oo ay ku jiraan ukumo aad loo kariyey, khudaar yar-yar iyo jiis.

Cunto cunno fudud oo saaxiibtinimo leh, oo ay ku jiraan ukumo adag, jerky iyo lowska, ayaa laga heli karaa xarumaha shidaalka iyo dukaamada ku habboon.

Guntii iyo gunaanadkii

Helitaanka cunno dufanka badan, kuwa carbiska yar-yar iyo cunnada fudud ee dariiqa ma ahan inay adkaadaan.

In badan oo ka mid ah makhaayadaha cuntada degdega ah lagu cuno ayaa bixiya xulashooyin saaxiibtinimo leh oo loo habeyn karo sida aad jeceshahay

Laga soo bilaabo ukunta iyo boortiinka borotiinka ilaa salaar-duuban burgers, warshadaha cuntada degdega ah waxay ogaanayaan tirada sii kordheysa ee dadka raacaya cuntada ketogenic.

Maaddaama cunnooyinka ketogenic ay sii kordhayaan caan ahaantooda, xulashooyinka kaarboon-yar ee aadka u macaan ayaa la hubaa in lagu soo bandhigi doono cuntooyinka degdegga ah ee mustaqbalka dhow.