Zvokudya zvakanakisisa zvinokonzerwa nemafuta aya akareba, akaderedza kudya
Zvokudya zveKetogenic , zvinowanzozivikanwa sezvokudya zveketo, zvakagadzirwa nevakawanda munguva pfupi yapfuura. Chirongwa ichi chekudya chinobva pane pfungwa yokuti kana iwe ukadya mafuta akawanda uye mashoma macrob, muviri wako uchabereka ketone muropa kuitira kuti ishandiswe semasimba. Zvinogona kuva zvakaoma zvikuru kuti ugone kubudirira kutora ketogenic kudya, sezvo makhaidhaidhadhi zvichida mune zvakawanda zvezvokudya zvaunodya zuva rega rega.
Isa ketogenic cookbooks! Nekubatsirwa kweketo cookbook, iwe uchava nenguva yakaoma yekuteerera purogiramu iyi yekudya-mafuta. Heano mamwe emabhuku ekubika ketogenic kutenga ikozvino.
Imwe yezvinyorwa zvakanakisa zvekubika iwe unogona kutenga kuti ubatsire kutora mararamiro ako ketogenic ndeyeKeto Diet: The Complete Guide kune High-Fat Diet naLeanne Vogel. Bhuku rinobika ndiro chisarudzo chisingafadzi nokuti hachingori chete mapeji anopfuura 100 keto-friendly, asi inosanganisira zvirongwa zvekudya zvemuenzaniso, zvakare.
Zvokudya zveKeto zvine mapapiro anopfuura 125 anoshandiswa pamafuta akawanda-e-low-carb. Zvokudya izvi zvose zvinosanganisira Chicken Crisps, Bacon-Wrapped Mini Meatloaf, Keto Sandwich Bread, Chicken Pot Pie, nezvimwe!
Mukuwedzera kune mapoka, bhuku rino rekubika rinobatanidza zvirongwa zvishanu zvemazuva ezvokudya zvekudya kuti zvikuwane iwe mumwedzi wako wokutanga weketo kudya, uye zvirongwa zvacho zvose zvinogadziriswa kuti zvikwanise zvaunoda uye zvinoda iwe pachako. Uyezve, uchawana zvishandiso zvinobatsira zvakadai sezvokudya zvekudya, hongu / kwete chekudya kwezvokudya, kushuvira kwezvokudya zvinotsiviwa, nezvimwe-zvese zvaunoda kuti unzwe uine chivimbo chekuchinja kune keto kudya.
Vongorori vanoda Keto Diet nekuda kwekudya kwayo kunonaka, mazano anobatsira, uye zvakadzama mutungamiri kune zvinhu zvose keto. Kakawanda, vazhinji vanobvumirana kuti bhuku rinobika ndiro chinhu chikuru chakutenga chero munhu anofarira ketogenic kudya.
Nezvo zvakawanda zvekupedza mabhuku ezvidzidzo pamusika, hapana chikonzero chekuputsa bhengi kuitira kuti udzidze nezveketo yekudya. Ketogenic Diet Cookbook: 500 Ketogenic Diet Recipes Kubika Pamba naEmily Willis ndeimwe yepamusoro-sarudzo-yakasarudzwa sarudzo, sezvo ine mazana emakapeti anogamuchirika pamusi wega wega wezuva.
The Ketogenic Diet Cookbook ine 500 mapeji ekudya kwemasikati, masikati, kudya kwemanheru, kudya kwekudya, zvokudya zvekudya, nezvimwewo, saka unoziva kuti pane chimwe chinhu chinofanira kufanana nezvose zvinonaka. Kunyange zvazvo bhuku iri rekubika risina kushayikwa kwemarepe, rine zvishoma zvishoma nezvemashoko ezviyo zve ketogenic kupfuura mamwe maitiro, saka zvingasava zvakanaka kunyatsotanga vatambi vatsva. Izvozvo zvakati, kana uri kutsvaga pfuma ye keto mapoka, iyi cookbook ndiyo nzira yokuenda nayo.
Vaongorori vanoda kuti bhuku iri rinobika rakasiyana-siyana, uye vazhinji vanobvumirana nemirayiridzo yakanyatsonyorwa uye yakashandisa-yakanaka. Vamwe vanhu vanocherechedza kuti hapana mifananidzo yemichero yose, asi yakasimba kutenga mutengo wakaderera.
Kana iwe uri mutsva kune pfungwa ye ketogenic, iwe unoda cookbook inopinda muchidimbu pamusoro pepurogiramu iyi yakakora-mafuta. Ketogenic Diet: Nhanho Nhanho Nhungamiro Yevatangi veJamie Ken Moore vanoita izvozvi, kuputsa zvidzidzo zveketo mubhuku rekubatsira rinotangira.
The Ketogenic Diet cookbook ine zvinhu zvakawanda zvinobatsira kuti uwane keto kudya. Uchawana tsanangudzo yakadzama yemararamiro e ketogenic, uyewo mazano ekugadzirira kudya, mabhuku ezvokudya, kuora kurasika mitemo, zvokudya zvezvokudya, nezvimwe. Bhuku racho rine mapeji akawanda, kusanganisira kuora kwekudya, asi hazvirevi semakadzi-akaremera sezvimwe mamwe mabhuku ekubika.
Bhuku iri rinotanga nhungamiro yekutangira, kupa ruzivo rwakajeka pamusoro pekuti ungatanga sei kuronga keto, uye vatsigiri vanobvumirana kuti chinhu chine nyanzvi yekushandisa maziso. Vashandi vanotaura kuti mapepa anonaka, asi kana uri kutsvaga bhaibheri rekushandisa, izvi zvingasava nzira yakanakisisa kwauri.
Paunofunga nezvokudya zvakaderera-carb, unogona kufungidzira kudya, kusadya zvisina kunaka. Zvisinei, neyakarurama zvigadzirwa uye mapeji, unogona kudzokorora zvimwe zvekunakidza zvokudya zvekunyaradza mukati memirairo ye ketogenic. Keto Nyaradzo Zvokudya naMaria Emmerich ibhuku rakanakisa rokubika nekuda kwechinangwa ichi, sezvo ine mazana emagetsi anokanganisa kudya mhuri yako yese ichada.
Bhuku rino rekubika ndiro rose pamusoro pokukubatsira kuti uwane rudo rwako rwekudya uchiri kunamatira kune ketogenic. MuKeto Nyaradzo Zvokudya, uchawana mapoka makumi mana nemazana makumi mana ezvokudya zvakadai semasinamoni, mafriki, fodya, cordon bleu, tiramisu cheesecake, nezvimwe zvinodavirwa. Munyori anochinja mararamiro anonamatira uye kunakidza kunonaka kwezvokudya zvekare kunzvimbo dzeketo-dzakanaka kuburikidza uchishandura pasi-kana kwete-calori kushandiswa kwemashuga uye kubvisa chero zvinowanikwa zvine gluten. Mhedzisiro ndeyekusanganiswa kwemhuri-yakanakisisa keto mapepa anofara zvikuru.
Keto Nyaradzo Zvokudya zvinowana kuongororwa kwakanaka kubva kuvashandi vanofarira vanoti mapepa aya nyore uye anonaka. Vakawanda vanoti bhuku rebibi rinosanganisira mifananidzo yakajeka, uye vazhinji vanoritumidza kuti "anofanira-kuva" kune ani zvake pane ketogenic.
Zvinogona kuva zvakaoma kuwana nguva yekugadzirira keto kudya apo une purogiramu yakabatikana, ndicho chikonzero vanhu vazhinji vanotendeukira kune avo vanobika vapfuri kuti vabatsirwe. NeKeto Crock Pot Cookbook naDiana Barrera, iwe uchakwanisa kukurumidza kudya, keto-zvinogamuchirika kudya nguva isati yasvika mukiki chako chinonoka, zvichiita kuti zvive nyore nyore kubatisisa mararamiro ako echepasi-carb.
Ichi ketogenic cookbook ine mapeji anopfuura zana ayo unogona kuita mukeki anononoka. Ndezvipi zvimwe zvakasiyana nezvezvokudya izvi ndezvokuti zvose zvinosanganisira zvishanu zviduku kana zvishoma, zvichiita kuti zvive nyore kutenga uye kubika. Zvinyorwa zvinozivikanwa kubva mubhuku zvinosanganisira Kokoti Curry Cod, Almond-Crusted Tilapia, Lemon Parsley Chicken, Italian Pork Chops, nezvimwe zvakawanda! Bhuku reKeto Crock Pot Cookbook rinewo mazano uye mazano ekushandisa mukiki anononoka uye kunzwisisa chirongwa che ketogenic.
Maererano nevarori vemabhuku, bhuku rinobika rinokosha kune vanhu vane hutano hwakanyanya, hwakabatikana hupenyu. Maoko-kunodya nemazvidimbu zviduku zvinonaka uye zvinogutsa, asi zviri nyore kugadzirira uye zvachose keto-friendly.
Chimwe chemazuva ano chinonyanya kugadzirwa nekicheni yeInstant Pot, chirongwa chinokonzera zvinokonzera zvinokonzera kubika nokukurumidza, nyore, uye kusununguka. Kana uine imwe yemidziyo iyi, unogona kuishandisa kuti ubatsire kubika mapeji anochera ketogenic-unongoda Ketogenic Instant Pot Cookbook naDarlene Vanhoose kuti akutungamirire!
Iri bhuku rinoshamisa rinosanganisira zvinopfuura 100 mapeji akareruka kwe ketogenic breakfasts, mabiko, kudya kwemanheru, zvokudya zvekudya, zvekudya, uye nezvimwe. Zvizhinji zvemarepeti "rega-uye-kukanganwa," zvinoreva kuti haufaniri kutarisa kwavari-zvakakwana kune avo vane purogiramu yakaoma. Iwe uchawanawo tsananguro inokosha yekudya keto uye mazano ekushandisa Instant Pot mubhuku rino.
Vatsigiri vanoti bhuku iri rakanaka pakuita nekukurumidza, kudya kwepasi. Mumwe mutengi anonyora kuti "hapana chinhu chiri nani pane chikafu chinonaka chinogadzirwa mu Instant Pot pasina chero chinhu chinokosha" -izvozvi, chii chimwe chaungabvunza kubva mubhuku rinobika?
Vanhu vazhinji vanosarudza ketogenic kudya nokuti vanozvitenda zvichatibatsira nekurasikirwa nekurema. Zvisinei, rudzi urwu rwezvokudya runogona kuva hwakaoma kuti urambe uine, kunyanya kana iwe uchinge wadya kudya marashi akawanda. Kune bhuku rinobika iro rinokurudzira zvakafanana sezvarinodzidzisa, tarisa Chete Keto naSuzanne Ryan.
Mune Simply Keto , Ryan anotaura nezvenyaya yake nerwendo, achitsanangura kuti akarasikirwa sei mapaundi zana uye 40 muzana yemutumbi waro kuburikidza nekutora mararamiro e ketogenic. Munharaunda yose yekubika, anopa mazano aanozviona pamusoro pokuti angafambira sei pakudya kwe ketogenic. Bhuku racho rinowedzera zvinopfuura zana nyore nyore keto mapepa, pamwe chete nekutengesa mabhizimusi uye chirongwa chemazuva makumi matatu ezvokudya.
Bhuku rino rinobika rine mazana emarangariro anovhenekera, mazhinji ayo anotaura kuti humwe hunofuridza nyaya yomuvhu. Vatsoropodzi vanocherechedza kuti mapepa anonaka, anoshanda, uye anobatsira, uye vazhinji vanofarira kuti bhuku racho rine mifananidzo yakajeka uye yakakwana yekuziva noutano.
Zviri nyore nyore kunamatira chero chirongwa chekudya kana iwe unofara zvechokwadi uye unofarira kudya! Ndizvo zvinoita kuti Craveable Keto ibhuku rakakura rekubika kune avo vanopinda mumutambo we ketogenic. Vagadziri vane zvinhu zvakanaka chete zvokutaura pamusoro pebhuku rino, rine zvinyatso zvekudya zvakafanira zvemhuri yose.
Inokanganisa Keto: Yenyu Yeche-Carb, High-Fat Roadmap Yokurema Kurasikirwa Nehutano yakanyorwa naKyndra Holley, uyo anozivikanwa nezveshamwari yake yakakurumbira, Rugare, Rudo uye Low Carb. Bhuku rinobika rine zvinyorwa zvinopfuura 130 zvakakwana-zvekudya zviya zvakadai seZves Bagel Dogs, Lasagna Zucchini Roll-Ups, Sarame Caramel Nut Brittle, Chocolate Chip Cookie Dough Bites, nezvimwewo. Panewo mazita ekutenga mabhuku, zvirongwa zvekudya, uye anecdotes kubva kuna Holley pane zvakaitika kune keto kudya.
Bhuku rino rekubika rinotumidzwa se "mutungamiri mukuru wekuda upenyu hwako hwakadzika," uye vatsigiri vanobvumirana netsanangudzo iyi. Vakawanda vanyore kuti mapepa acho ari nyore uye anonakidza, zvichiita kuti zvive nyore kubatana nemafuta akakwirira, anoderedza-carb.