Abincin ketogenic yana kan lebe na mutane da yawa, wasu suna so su fara shi, wasu suna yin shi kuma wasu suna da shakku, bari mu yi magana game da shi. Abincin ketogenic guda 25 wanda duk zamu iya ci kowace rana.
Wadannan abinci sune mai gina jiki, ba wuya a samu ba, a wurin kowa Kuma, a kan haka, suna da wadata sosai.
Ketogenic abinci
Abincin ketogenic sune wadanda Suna ba da shawarar abinci mai gina jiki da mai mai lafiya, rage yawan carbohydrates don hana hawan glucose.
25 abinci ketogenic
nama da qwai
1. Nama
A cikin abinci na ketogenic za ku iya cin kowane nau'in nama, kaji, naman alade, naman sa, kowannenmu zai iya zaɓar wanda ya fi so da yanke da muke so. Yanzu, abin da ya fi dacewa shi ne su zama sassa daban-daban kuma sun haɗa da naman gabobin jiki.
2. Kwai
Ba wai kawai abincin ketogenic bane amma abincin da aka ba da shawarar sosai, duka don karin kumallo, abinci ko abun ciye-ciye.
Kifi da abincin teku
3. Kifi
Duk wani abincin da aka ba da fifikon abinci mai gina jiki ya kamata ya haɗa da kifi, musamman tuna, salmon, sardines ... masu arziki a cikin omega-3 fatty acids.
4. Abincin teku
Abincin teku kuma zaɓi ne mai kyau kuma muna iya ci tsakanin sau 2 zuwa 3 a mako.
Mai, kayan kiwo da yogurts
5. Cuku
Abincin ketogenic ya dogara ne akan rage cin abinci mai ƙarancin carbohydrate, don haka dole ne mu zaɓi cuku mai wuya waɗanda ke da ƙarancin carbohydrates.
6. Kirim mai tsami
Kyakkyawan ra'ayi don samun kofi, alal misali, mafi kyau fiye da madara.
7. Man shanu (clarified man shanu)
A maimakon shan man shanu, sai a zabi gyada, ana tace man shanu, yana da dadin dandano da kitse mai kyau na man shanu amma duk alamar kiwo da aka cire. Yana da kyakkyawan zaɓi ga mutanen da ke da furotin madara ko rashin haƙuri na lactose.
8. Man zaitun
Manufar ita ce a cinye shi danye don yin amfani da mafi yawan ƙarfinsa na abinci.
9 Man kwakwa
Don dafa abinci, kakar, mai mai yawa wanda ke ba da taɓawa ta musamman ga abinci.
10. Kamshin kwakwa
Cream ɗin kwakwa shine madadin ƙarancin carbohydrate don kayan zaki, purees da abubuwan sha.
11. Yogurt
Da kyau, ya kamata ya zama na halitta ko Girkanci kuma an yi shi daga akuya, tumaki ko buffalo.
12. Shan Yogurt na Kwakwa
Yogurt kwakwa shine zaɓi mai dacewa don cin abinci na ketogenic, musamman ga waɗanda suka sami matsala na yogurt na yau da kullun.
Kayan lambu da ganye
13. Brokoli
Kayan lambu maras nauyi a cikin carbohydrates kuma saboda haka manufa don cin abinci na ketogenic da maraice.
14. Alayyahu
Tare da yawancin bitamin da ƙananan carbohydrates.
15. Leka
Mafi kyau a matsayin tushen bitamin daga rukunin B da C, ƙananan carbohydrates kuma tare da dandano wanda ke da kyau tare da nama, stews da purees.
16. Kore harbe
Green sprouts abinci ne tare da ƴan carbohydrates waɗanda za mu iya haɗawa cikin sauƙi cikin abincin ketogenic.
17. Namomin kaza da namomin kaza
Ana kuma haɗa namomin kaza da namomin kaza. Suna aiki azaman prebiotics don haka furen hanjin mu shima zai amfana.
18. Kokwamba
Hanya ce ta ƙara yawan ƙwayar fiber da adadin abinci ba tare da haɗa da adadin carbohydrates masu yawa ba.
'Ya'yan itãcen marmari, tsaba, kwayoyi
19. Zaitun
Idan man zaitun yana da kyau, haka 'ya'yan itacen da yake fitowa, zaitun yana da lafiyayyen kitse, cikakken abun ciye-ciye.
20. Avocado
Mai wadatuwar lafiyayyen kitse. Ko da yake yana da carbohydrates, suna cin abinci na anecdotal.
21. strawberries
'Ya'yan itãcen marmari ne waɗanda ke da ƙarancin carbohydrates don haka ana iya ci. Dole ne ku auna ba zagi da yawa ba.
22. Raspberries, blackberries da blueberries
Strawberries su ne 'ya'yan itatuwa waɗanda ke da ƙarancin carbohydrates. Hanya daya da za a san ’ya’yan itacen da za a ci ita ce, yawan acidic da karancin zaki, karancin carbohydrates da suke da su.
23. Almonds
Mai wadatar lafiyayyen fats, bitamin da ma'adanai. Suna gamsarwa, suna sa su zama abun ciye-ciye mai sauri da sauƙi.
24. Chia tsaba
Mafi dacewa don yin keto pudding, burodi da buns.
25. Buckwheat
Ko da yake ana kiran shi alkama, ba shi da irin wannan abun da ke ciki, ba shi da alkama kuma yana da ƙananan carbohydrates. Saboda haka, yana da cikakkiyar sashi ga duk mutanen da ba sa so su bar yin burodi a baya.