Nws yooj yim los xav tias txiv hmab txiv ntoo tsis raug tso cai ntawm keto noj vim tias cov txiv hmab txiv ntoo feem ntau muaj suab thaj thiab muaj fiber ntau ua rau nws muaj carbohydrates ntau. Hmoov zoo, koj tsis tas yuav muab txiv hmab txiv ntoo ua tiav. Muaj ntau qhov kev xaiv qis-carb koj tuaj yeem txaus siab, zoo li txiv hmab txiv ntoo. Hla cov txiv hmab txiv ntoo uas muaj suab thaj ntau xws li txiv tsawb thiab txiv hmab. Tsuas yog nco ntsoov taug qab koj cov carbohydrates txhua hnub thiab kho cov txiv hmab txiv ntoo zoo li cov khoom qab zib tau txais txiaj ntsig zoo.
Cov kauj ruam
Txoj Kev 1 ntawm 2: Txiv Hmab Txiv Ntoo Koj Noj Tau
Kauj Ruam 1. Xaiv cov txiv hmab txiv ntoo uas muaj cov carbohydrates qis
Net carbohydrates yog cov carbohydrates uas koj lub cev nqus tau thaum nws zom zaub mov. Txhawm rau paub seb muaj pes tsawg carbohydrates hauv cov txiv hmab txiv ntoo muaj, noj tag nrho grams ntawm carbohydrates thiab rho tawm cov grams ntawm fiber.
Koj cov khoom noj carbohydrates txhua hnub nyob ntawm koj qhov kev noj haus tag nrho cov calories thiab lub hom phiaj poob phaus. Feem ntau, cov neeg ntawm 2, 000-calorie keto noj zaub mov tsis pub ntau tshaj 20 grams ntawm cov carbohydrates hauv ib hnub
Kauj Ruam 2. Mus txog rau cov txiv hmab txiv ntoo thaum koj xav tau txiv hmab txiv ntoo
Txiv hmab txiv ntoo yog cov txiv hmab txiv ntoo zoo tshaj plaws xaiv thaum koj nyob ntawm keto kev noj haus vim tias lawv tau qab zib, tab sis muaj fiber ntau. Kho koj tus kheej rau 3/4 khob (100 g) ua haujlwm ntawm raspberries lossis blackberries, uas tsuas muaj 5 net carbohydrates. Ib txhais tes ntawm cov txiv pos nphuab muaj kwv yees li 5 grams ntawm cov carbs thaum 1/2 khob (50 g) ntawm blueberries muaj ze li 9 g.
Sab saum toj koj cov txiv hmab txiv ntoo nrog dollop ntawm cov nplawm nplawm tshiab kom ntxiv roj rau koj kho
Kauj Ruam 3. Sim lub hnub qub txiv hmab txiv ntoo yog tias koj tab tom nrhiav txiv hmab txiv ntoo nrog qhov qab zib thiab qaub qab
Koj yuav tau taug kev hla cov txiv hmab txiv ntoo daj daj ntawm lub khw muag khoom, tab sis koj tuaj yeem ntxiv nws rau koj cov keto noj. Txiav hla cov txiv hmab txiv ntoo kom ua nyias, zoo li lub hnub qub. Cov txiv hmab txiv ntoo saj me ntsis crunchy thiab muaj qhov tsw qab. 1 lub hnub qub txiv hmab txiv ntoo muaj tsuas yog 4 net carbohydrates, yog li nws yog kev lom zem xaiv txiv hmab txiv ntoo.
Txhawm rau ua cov txiv hmab txiv ntoo me me, pov ib nrab ntawm cov txiv hmab txiv ntoo uas hlais nrog 1/2 khob (65 g) ntawm raspberries lossis blackberries
Kauj Ruam 4. Txaus siab rau ib feem me me ntawm cov txiv hmab txiv ntoo zoo li txiv duaj
Nws yog ib qho nyuaj rau tig los txi txiv thaum lub caij ntuj sov. Hmoov zoo, koj tuaj yeem noj cov no ntev li ntev tau koj saib qhov feem me me thiab taug qab koj cov carbohydrates hauv net mus txog hnub so. Txij li cov txiv duaj nruab nrab lossis nectarine muaj ib puag ncig 12 grams ntawm cov carbohydrates, yog li koj yuav xav txiav 1 hauv ib nrab.
Kauj Ruam 5. Noj avocado thaum koj xav tau cov khoom qab zib
Avocados yuav tsis tuaj yeem nco thaum koj xav txog txiv hmab txiv ntoo, tab sis koj tuaj yeem ntxiv lawv rau cov khoom qab zib. Muab 2 avocados nrog 1⁄2 khob (120 ml) ntawm txiv maj phaub mis, 1/2 khob (120 g) ntawm swerve, 1 teaspoon (4.9 ml) ntawm vanilla, thiab 2 diav (30 ml) ntawm txiv qaub kua txiv. Tom qab ntawd, khov qhov sib xyaw ua kom khov keto. Koj tseem tuaj yeem hlais avocados thiab noj lawv nrog ob peb lub txiv ntoo rau cov txiv hmab txiv ntoo, creamy khoom txom ncauj.
1 avocado siav muaj 3.6 grams ntawm cov carbohydrates hauv lub cev thiab nws muaj cov rog zoo, uas ua rau nws zoo rau keto
Kauj Ruam 6. Txiav cov txiv lws suav tshiab rau cov txiv hmab txiv ntoo uas ntxim nyiam keto
Ntxiv cov txiv lws suav rau koj cov zaub nyoos lossis tso ib daim rau ntawm koj cov qhaub cij tom ntej kom txaus siab rau cov txiv hmab txiv ntoo uas muaj carb qis/qab zib. Ntau hom lws suav ntau yam xws li roma lossis txiv lws suav qub txeeg qub teg qis dua hauv net carbohydrates ntau dua me dua, txiv lws suav qab zib zoo li cherry lossis txiv hmab txiv ntoo ntau yam.
Ceev faj ntawm cov khoom noj txom ncauj ntawm cov txiv lws suav hnub qhuav lossis cov khoom noj nrog cov kua txiv lws suav txij li cov no mloog cov suab thaj hauv cov txiv lws suav
Kauj Ruam 7. Khoom noj txom ncauj ntawm ib txhais tes ntawm cov txiv ntseej kom qab ntsev
Txiv ntseej yuav tsis tuaj sai sai thaum koj xav txog txiv hmab txiv ntoo, tab sis cov no yog cov txiv hmab txiv ntoo me me uas yog keto-phooj ywg. Mus txog kwv yees li 25 cov txiv ntseej kom tau 3 grams ntawm cov carbohydrates.
Ntxiv cov txiv ntseej rau koj cov ntawv cheeseboard tom ntej kom rov zoo dua keto appetizers
Kauj Ruam 8. Txwv melons rau 2/3 c (100 g) ua haujlwm kom koj tsis txhob muaj cov carbohydrates ntau dhau
Tej zaum koj yuav xav tias koj tuaj yeem noj melon ntau vim tias lawv muaj dej ntau. Hmoov tsis zoo, tsis muaj fiber ntau, yog li cov carbohydrates hauv lub cev tuaj yeem siab yog tias koj tsis saib xyuas koj qhov loj me. Ntsuas 2/3 khob (100 g) kom tau:
- 7 grams net carbohydrates los ntawm cov dib liab
- 8 grams net carbs los ntawm cantaloupe
- 8 grams net carbohydrates los ntawm zib ntab
