Malingaliro 50 a Chakudya Chamadzulo Chochepa Mudzakhala Osangalala Kudya

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Kutsatira a zakudya zochepa zama carb imatha kukuthandizani kuti muchepetse thupi, kuchepetsa cholesterol ndi kuthamanga kwa magazi ndikuchepetsa chiopsezo cha matenda amtundu wa 2. Ndizosadabwitsa kuti mwaganiza zopita. (Tikupatsani moni!) Koma mukufunabe kudya zakudya zachangu komanso zosavuta, osatchulanso zokoma…ndipo tangotenga tikiti yokha. Kupereka malingaliro 50 a nkhomaliro yotsika kwambiri kuti mukhale wathanzi ndondomeko ya chakudya mphepo.

ZOTHANDIZA: Malingaliro 65 a Keto Dinner Recipe kuyesa Usikuuno

1. Cold Sesame Nkhaka Zakudyazi (14g carbs)

Kuonjezera tofu yophikidwa m'sitolo sikungopangitsa kuti izi zikhale zosavuta, koma zimawonjezera mapuloteni owonjezera kuti mukhale odzaza mpaka nthawi ya chakudya chamadzulo.

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2. Chicken Bruschetta (6g carbs)

Bwanji mukuvutikira ndi mkate pamene nkhuku yanu ili crispy yokha? Chinsinsi chagona pakuwonetsetsa kuti skillet wanu ndi wotentha mokwanira kuti zonse ziwoneke bwino.

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3. Whole30 Chicken Meatballs ndi Cauliflower Rice with Coconut-Herb Sauce (17g carbs)

Palibe chotsutsana ndi sipaghetti yachikhalidwe ndi mipira ya nyama, koma chakudya chamasana chochepa ichi chikhoza kukhala chabwinoko. Mipira ya nyama ndi yowutsa mudyo, yofewa komanso yokoma, koma sangakuike mu carb coma pofika 3 koloko masana.

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4. Saladi ya Nkhuku ya Kaisara ya Banja (8g carbs)

Dumphani ma croutons kuti mudye chakudya chomwe chimangowonjezera magalamu 8 a carbu pakutumikira. Ndi adyo, azitona ndi Worcestershire pazovala, tikulonjeza kuti simudzaphonya kalikonse.

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5. Keto Steak ndi Blue Cheese Saladi ya Mmodzi (8g carbs)

Simuyenera kutsatira zakudya za keto kuti musangalale ndi mapindu ake otsika kwambiri. Saladi iyi ndi yofulumira komanso yosavuta mukamagwiritsa ntchito nyama yotsalira pa chakudya chamadzulo chatha.

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6. Pesto Zoodles (14g carbs)

Pakati pa msuzi ndi zoodle, mukuyang'ana magalamu 14 okha a carbs mu chakudya chimodzi. Izi zitha kukhala chozizwitsa chakudya (ndi chokoma, pamenepo).

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7. Low-Carb Pesto ndi Turkey Cucumber Roll Ups (2.5g carbs)

Chifukwa cha membala wa Coterie Monique Volz, muli panjira yopambana nkhomaliro. Kutenga kwamakono, kwathanzi pa turkey pinwheels kudzalimbikitsa zonse nsanje ya anzako.

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8. Mphindi 20 Zakudya Za Shrimp Scampi (16g carbs)

Ndipo mumaganiza kuti kutsatira ndondomeko yazakudya zopatsa thanzi kukutenga nthawi. Mukufuna kuti mbale iyi ikhale yosavuta? Tengani Zakudyazi za zukini zomwe zagulidwa m'sitolo ndikudumpha zonse zomwe zikuzungulira kunyumba.

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9. Kukonzekera kwa Chakudya cha Turkey Meatballs ndi Zukini Zakudyazi (28g carbs)

Zedi, 28 magalamu a carbs pa kutumikira angawoneke ngati ochuluka (makamaka poyerekeza ndi ena omwe ali pamndandandawu), koma taganizirani za carbs zingati mbale ya tsitsi la angelo ingagwedezeke.

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10. Zukini & Tomato Ragù (7g carbs)

Ngati pali chinthu chimodzi chomwe tikudziwa motsimikiza, ndikuti zukini ndi masamba (pafupifupi) osadabwitsa a carbless. Ganizirani za mbale iyi ngati msuweni wokongola wa ku Italy wa ratatouille.

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11. Tomato Saladi Ndi Halloumi Wokazinga ndi Zitsamba (8g carbs)

Sikuti saladiyi imakhala ndi tchizi ta halloumi (malo ogulitsa kwambiri kwa ife), koma imabwera palimodzi mphindi khumi. Kukomoka .

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12. Kukonzekera kwa Chakudya Chokoma Kale Kaisara Saladi (8g carbs)

Tikuwona saladi yanu yakale yogulira sitolo ya $ 15 ndikukubweretserani mtundu wokometserawu mutavala chovala cha mandimu chowawasa chosakanizika. Ndipo psst : Zimawononga ndalama zosakwana pa kutumikira kupanga.

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13. Greek yoghurt Chicken Salad Tsabola (16g carbs)

Iyi si saladi ya nkhuku ya amayi anu (palibe cholakwa, Amayi). Tikusinthanitsa mayo ndi yogurt yachi Greek ndi mkate wa sangweji pa tsabola wonyezimira. Chakudya chamasana, pita.

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14. Zakudya za Letesi zaku Thai (9g carbs)

Zikafika podula ma carbs, aliyense amadziwa chinyengo cha letesi chodalirika. Zomwe iwo osatero Dziwani kuti zokometsera zokometsera zaku Thai cuisine ndi njira yanzeru yopezera nkhomaliro kuyambira wamba mpaka zosangalatsa.

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15. Ma Tender a Nkhuku Yowotchedwa Hemp-Crusted (16g carbs)

Ngati ma tender a nkhuku akanakhala gulu la chakudya, akanakhala okondedwa athu nthawi zonse. Chifukwa chake chowonadi choti mtundu wokonda zakudya ulipo ndi nyimbo m'makutu mwathu.

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16. Chicken ndi Snap Pea Stir-Fry (11g carbs)

Ngati mutha kutenga mphindi 20 Lamlungu usiku pokonzekera chakudya, mudzakhala ndi chakudya chamasana chokonzekera sabata yonse.

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17. Taco Cauliflower Rice Bowls (17g carbs)

Membala wa Coterie Liz Falcigno amadziwa kuti zikafika pa tacos, ndizomwe zili mkati zomwe zimawerengedwa. Ndi mpunga wokoma wa kolifulawa wa cilantro ndi zokonzekera zonse, simudzaphonya ma tortilla.

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18. Summer Chipotle Chicken Cobb Salad with Cilantro Vinaigrette (11g carbs)

Pali china chake chokhudza saladi ya cobb yomwe imatipangitsa kumva kukhala okongola ngakhale tikudya pa desiki yathu. Awa ali ndi sitiroberi, avocado ndi chimanga ku jombo.

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19. Nkhuku Yokazinga Zokometsera ndi Mbale Zaku Brussels (19g carbs)

Kodi Brussels imamera mu chipwirikiti-mwachangu? Chifukwa chiyani? Iwo ndi athanzi kuposa mpunga, kuphatikizapo momwe iwo amapezera caramelized m'mphepete mwake *kupsompsona kwa chef.

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20. Quiche yokhala ndi Gluten-Free Sweet Potato Crust (15g carbs)

Chotsani kutumphuka kwachikhalidwe ndipo mwapeza kagawo kakang'ono kakumwamba. Tikudzaza mtundu wathu ndi kale, koma ngati mukufuna kuyeretsa furiji, zobiriwira zilizonse zitha kugwira ntchito.

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21. Ma Pizza Ang'onoang'ono Biringanya (13g carbs)

Mwamva za kolifulawa pizza kutumphuka ... koma nanga biringanya mkate wa pizza? Mutha kupanga ana awa mosavuta usiku watha, kenako kuwatenthetsa tsiku lotsatira kuti adye chakudya chamasana chochepa kwambiri.

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22. Keto Pasta with Lemon-Kale Chicken (9g carbs)

Munayamba mwamvapo za Zakudyazi za shirataki? Amapangidwa kuchokera ku zilazi, zambiri mu fiber komanso zotsika zama calorie. Kupambana-kupambana-kupambana.

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23. Mediterranean Tuna Saladi (12g carbs)

Saladi ya tunayi yokonzedwa bwino imaponyedwa mu vinaigrette yofiira, yofiira yomwe imapangitsa antchito anzanu kuchitira nsanje sanatero bweretsani tuna ku ofesi.

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Zogwirizana: 14 Maphikidwe Osavuta a Tuna Saladi Simunayesepo

24. Kung Pao Chicken (17g carbs)

Chotengerachi chimagwiritsa ntchito skillet imodzi ndipo zimangofunika mphindi khumi zokha za nthawi yanu. (Ngakhale tingakonde kupereka izi zochulukirapo za zathu.)

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25 Salmon Yophika Sesame-Ginger mu Zikopa (21g carbs)

Mwambi wathu, mpaka kalekale? Pangani patsogolo. Chakudya champhindi 30 ichi chimakhalanso choyeretsedwa pang'ono, kotero simusamala ngakhale pang'ono kukonzekera chakudya kumapeto kwa sabata.

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26. Masamba-Pan Ndimu Batala Zamasamba ndi Soseji (18g carbs)

Chakudya cham'manja chomwe chili ndi carb yochepa ndi poto imodzi yokha? Izi zimayang'ana mabokosi onse. Ndipo chifukwa zimapanga ma servings asanu ndi limodzi, mudzakhala ndi zokwanira sabata kenako zina.

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27. Cold Lemon Zoodles (8g carbs)

Zakudya za Zukini zibweranso kudzatipulumutsa, ndipo sitinakwiye nazo-makamaka popeza chakudya chamasana chopepukachi chimangobwera mphindi 25 zokha.

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28 Cacio e Pepe Kolifulawa (8g carbs)

O, nkhomaliro ya maloto athu. Tidzakhala tikukudyani tsiku lililonse kwamuyaya.

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29. Zoodle Stir-Fry (18g carbs)

N’cifukwa ciani timakonda zofufumitsa? Kusinthasintha kwawo komanso nthawi yophika mwachangu, poyambira. Komanso, mbale iyi yadzaza ndi masamba ambiri, simudzaphonya mpunga.

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30. Za'atar Nkhuku Mbale ndi Tomato ndi Nkhaka Raita (5.5g carbs)

Ngati mumaganiza kuti kudya zakudya zopatsa mphamvu kumatanthawuza kudya zamasamba zosaphika ndi nkhuku wamba, tikukupatsani mbale iyi youziridwa ndi Middle East kuti musinthe malingaliro anu.

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31. Kolifulawa Wokazinga Rice ndi Crispy Tofu (21.5g carbs)

O, kolifulawa. Kodi popanda inu tikanatani? Ndithudi ayi pangani izi kwa mphindi 15 zokonzekera chakudya…kapena muwonetseni aliyense muofesi.

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32. Zukini Noodle Pad See Ew (22g carbs)

Kuzungulira kwathanzi kumeneku pa munthu yemwe amakonda ku Thailand amaponya Zakudyazi zambiri za zukini (m'malo mwachikhalidwe masamba a mpunga ) mu msuzi wa gingery, garlicky mungapite gaga.

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33. 20-Mphindi 20 za Paleo Egg Roll mbale (8g carbs)

Anadya monse, koma osasonkhana? Inde, chonde. Ngati simunafike pa sitima ya dzira (ndi chinthu), ino ndiyo nthawi.

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34. Honey-Mustard Mapepala Pan Salmon (23g carbs)

Chinsinsi chosavuta ichi cha poto chidzakusandutsani kukhala munthu wachakudya chamasana motsimikiza. (Mfungulo ndi ayi kutenthetsa mu microwave.)

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35. 40-Mphindi Saag Paneer (14g carbs)

Zakudya za ku India izi zadzaza ndi zokometsera zokometsera, ndipo zotsalazo zimakhala bwino komanso zokometsera zikakhala nthawi yayitali mu furiji.

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36. Vegan Keto Coconut Curry (10g carbs)

Zomera? Onani. Keto-wochezeka? Onani. Tinkadziwa kuti pali chifukwa chomwe timakonda zakudyazi.

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37. Chitowe Ng'ombe Yang'ombe (10g carbs)

Chakudya chamtundu wa Sichuan ichi ndi chokometsera, chonunkhira komanso chosavuta kupanga modabwitsa. Zomwe mukufunikira ndi wok wotentha (kapena skillet) ndi chilakolako.

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38. Gochujang Chicken Stir-Fry (22g carbs)

Kodi mwayesapobe gochujang? Phala la chili la ku Korea lili ndi kukoma kosangalatsa, komanso chinsinsi cha chakudya cha nkhuku chofulumira.

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39. Keto Chicken Pesto Burgers (3g carbs)

Tapeza tanthauzo la palibe bun, palibe vuto, ndipo ndi ma burger odzaza mapuloteni awa. Atumikireni pa bedi la sipinachi ndipo musaiwale tchizi.

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40. Mphindi 15 Skillet Tsabola Steak (12g carbs)

Tipatseni skillet ndipo tidzakupatsani chifukwa chosangalalira nkhomaliro ya mawa. Chakudya chokhala ndi ma calorie otsikachi chimatenga nthawi yochepa kuti chipangidwe kusiyana ndi kuyitanitsa kutumiza.

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41. Ndimu Salmoni ndi Garlic ndi Thyme (3g carbs)

Sikuti maphikidwe otsika a carb awa amangofunika zosakaniza zisanu ndi chimodzi, komanso amakhala okonzeka mu mphindi 25.

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42. Zoodles ndi Msuzi wa Tomato ndi Mozzarella (22g carbs)

Ngati mwaphonya pasitala, lipirani podzipangira mozz yatsopano. Inu mukuyenera izo.

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43. Shrimp yokhala ndi Kolifulawa Grits ndi Arugula (13g carbs)

Inde, ifenso tikhala tikukwapula grits za mbuzi za kadzutsa. (Kodi simukukondwera nyama yankhumba ndi mazira ndi keto?)

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44. Keto Sheet-Pan Chicken ndi Rainbow Veggies (35g carbs)

Chakudyachi chimadzitamandira pang'ono kupitirira gawo limodzi mwa magawo anayi a ulusi wanu watsiku ndi tsiku. (Chotsani ma 6 magalamu a fiber pazakudya zonse ndipo mutsika mpaka 29g net carbs pa mbale.)

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45. Ginger Wotentha-Scallion Nkhumba & Kale Saladi (19g carbs)

Ngati mupeza kuti kale ndizovuta kudya zosaphika, kuziyika muzovala za ginger kudzakuthandizani kwambiri.

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46. ​​Keto Instant Pot Greek Cauliflower Rice (6g carbs)

BRB, kudya kulemera kwathu mu maolivi a feta ndi kalamata. (P.S., mkate wa pita wochepa wa carb ulipo.)

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47 Chilichonse Mapiko a Nkhuku (1g carbs)

Ganizirani izi zomwe mukupita kwatsopano masewera tsiku appetizer .

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48. Shrimp yokhala ndi Garlic Mojo (3g carbs)

Tumikirani adyowa shrimp pa mpunga wa kolifulawa kapena pasitala wa carb ngati mukuyenera. Koma amalawa zaumulungu mwa iwo okha.

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49 Msuzi Wankhuku Wokometsera wa Ndimu-Ginger (12g carbs)

Supu imodzi yokha ndipo simudzayang'ananso supu yankhuku yam'chitini momwemonso.

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50 Mpunga Wokazinga wa Kolifulawa (23g carbs)

Dzira lothamanga silidzakulakwirani, makamaka pamwamba pa chotengera ichi.

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