Yog tias koj tab tom noj zaub mov qis-carb, koj yuav tau hnov tias tsis tas yuav tsum tau khoom noj txom ncauj. Cov protein thiab cov rog noj qab haus huv uas koj haus yuav tsum saib xyuas ib qho kev tshaib kev nqhis, yog li koj yuav zoo li tsis noj zaub mov nruab nrab. Tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsis xav tau kev kho tam sim no thiab tom qab ntawd! Hmoov zoo, kev noj zaub mov qis-carb tsis txhais tau tias koj yuav tsum tso cov khoom noj txom ncauj tag nrho. Qhov tseem ceeb yog xaiv cov khoom noj txom ncauj tsawg-carb uas yuav txaus siab rau koj qhov kev ntshaw yam tsis ua rau koj tshuab koj cov zaub mov.
Cov kauj ruam
Nqe lus nug 1 ntawm 6: Yam khoom qab zib twg kuv tuaj yeem noj ntawm keto?
Kauj Ruam 1. Khw rau keto-phooj ywg ncuav qab zib thiab khoom qab zib
Cov keto noj yog nrov txaus uas muaj kev lag luam rau keto-phooj ywg khoom noj qab zib, thiab ntau lub tuam txhab khoom noj txom ncauj tau nce mus kom tau cov khoom no mus rau hauv koj lub khw muag khoom noj lossis khw muag khoom noj qab haus huv. Nov yog qee qhov kev xaiv sim:
- Fat Snax keto ncuav qab zib
- Perfect Keto protein tuav
- Lub Neej Txuag (cov khoom qab zib nyuaj nyuaj - ua rau xav tsis thoob! - yog keto -phooj ywg)
- Atkins cov khoom noj txom ncauj thiab cov protein tuav
Kauj Ruam 2. Xaiv cov khoom xyaw keto-phooj ywg los ua koj tus kheej cov khoom qab zib thiab khoom noj txom ncauj
Yog tias koj ci peb tus kheej cov khoom qab zib, xaiv keto-phooj ywg hloov rau cov khoom xyaw uas muaj carb. Mus-rau cov khoom xyaw kom khaws cia hauv koj lub keto pantry suav nrog:
- Almond butter lossis txiv laum huab xeeb (txhua yam ntuj tsim)
- Txiv maj phaub flakes
- Creamed txiv maj phaub
- Txiv maj phaub roj thiab butter (los hloov koj cov zaub zaub
- Stevia (ntuj qab zib uas tsis muaj suab thaj lossis calories)
Kauj Ruam 3. Tau txais koj cov piam thaj los ntawm cov txiv hmab txiv ntoo uas muaj cov carbohydrates tsawg
Txiv hmab txiv ntoo yog ib qho khoom noj txom ncauj zoo, tab sis yog tias koj tab tom noj zaub mov keto, muaj cov txiv hmab txiv ntoo uas muaj cov carbohydrates uas koj yuav tsum nyob deb ntawm. Nyob rau tib lub sijhawm, tseem muaj cov txiv hmab txiv ntoo uas tsis muaj carb ntau uas kuj zoo rau noj raws li khoom qab zib. Txiv hmab txiv ntoo uas koj tuaj yeem khaws tau rau ntawm suav nrog:
- Zib ntab
- Txiv pos nphuab
- Cantaloupe
- Blackberries
- Plums
Nqe lus nug 2 ntawm 6: Kuv puas tuaj yeem noj paj kws rau ntawm kev noj zaub mov qis?
Kauj Ruam 1. Koj yuav tuaj yeem noj paj kws rau ntawm kev noj zaub mov qis
Txwv koj txoj haujlwm kom txog li 8 ooj (0.23 kg), thiab lo rau cov paj kws tawg paj huab cua, uas muaj cov carbohydrates qis tshaj (tsawg li 5 grams). Yog tias koj tseem tsis tau muaj lub tshuab cua, koj tuaj yeem yuav ib qho online lossis hauv chav haujlwm lossis cov khw muag khoom luv nqi.
- Cov lus teb feem ntau yog nyob ntawm yuav ua li cas "qis-carb" koj cov zaub mov noj. Yog tias koj tab tom noj zaub mov qis-carb qis heev, paj kws tej zaum yuav tsis nyob ntawm lub rooj. Tab sis ntawm kev noj zaub mov zoo dua, feem ntau koj tuaj yeem them taus me ntsis. Saib dab tsi ntxiv uas koj tab tom noj ib yam nkaus, vim paj kws tej zaum yuav tsis yog koj li khoom siv ntawm cov carbohydrates.
- Txij li paj kws yog cov khoom noj muaj txiaj ntsig thiab muaj fiber ntau, koj yuav muaj peev xwm pom txawm tias ib feem me me txaus siab dua lwm cov khoom noj txom ncauj qab ntsev.
- Qhov nruab nrab, neeg feem coob nyiam noj li 5 npaug ntawm qhov ntawd hauv ib qho zaum, yog li koj yuav pom qhov kev pabcuam me me nyuaj me ntsis los kho thaum xub thawj. Sim noj ib qho ntawm ib lub sij hawm thiab txaus siab rau koj cov khoom noj txom ncauj, ntau dua li shoving hauv tes.
Kauj Ruam 2. Sim lwm cov khoom noj txom ncauj rau paj kws uas muaj qhov zoo sib xws
Yog tias koj txaus siab rau qhov pom kev thiab tawg ntawm paj kws, koj yuav xav sim lwm cov khoom noj txom ncauj uas yuav muab rau koj tib yam kev noj mov nrog tsawg dua carbohydrates. Qee qhov kev xaiv yog:
- Txoj kev sib tov
- Puffed cheese
- Nqaij npuas kib
- Cheese crackers
- Seaweed khoom noj txom ncauj
- Roasted cauliflower florets
Nqe Lus Nug 3 ntawm 6: Puas yog txiv laum huab xeeb yog OK noj ntawm cov zaub mov qis?
Kauj Ruam 1. Yuav txhua yam txiv laum huab xeeb uas tsis muaj suab thaj thiab roj zaub
Kev ua haujlwm zoo ntawm cov txiv laum huab xeeb (2 diav, lossis kwv yees li 28 grams) tsuas muaj 4 grams ntawm cov carbohydrates, yog li koj tuaj yeem tuav ib rab diav tsis tas tua koj cov zaub mov qis-carb. Txawm li cas los xij, qab zib thiab zaub roj yuav ua kom nrawm-suav ntawm koj cov txiv laum huab xeeb. Cov khoom xyaw nkaus xwb yuav tsum yog txiv laum huab xeeb thiab ntsev.
- Ntuj cov txiv laum huab xeeb tau sib cais thaum lawv zaum ntawm koj lub txee rau khoom, yog li koj yuav tsum tau ua kom lawv txhua zaus koj qhib lawv. Khaws lawv upside down tuaj yeem txo qhov sib cais.
- Koj kuj tseem yuav sim lwm cov txiv ntseej butter, xws li butter almond, cashew nut butter, lossis macadamia nut butter. Tag nrho cov no yog qhov zoo ntawm kev noj zaub mov qis-carb.
Kauj Ruam 2. Ua koj tus kheej txiv laum huab xeeb
Cias ntxiv ib khob (128 grams) ntawm cov txiv laum huab xeeb rau koj cov khoom noj thiab zom ntawm qhov nruab nrab kom txog thaum cov txiv laum huab xeeb ncav cuag qhov sib xws ntawm cov hmoov. Tom qab ntawd ua kom nrawm dua. Koj yuav tsum muaj creamy txiv laum huab xeeb hauv 5 txog 10 feeb.
Koj tseem tuaj yeem sim nrog cov tshuaj ntxiv, xws li ntsev hiav txwv, vanilla extract, lossis lwm yam keto-phooj ywg qab zib, xws li Stevia
Nqe lus nug 4 ntawm 6: Koj puas tuaj yeem noj txiv tsawb ntawm kev noj zaub mov qis?
Kauj Ruam 1. Nyob deb ntawm tsawb tshwj tsis yog tias koj muaj ib feem me me tiag
Nrog rau qhov hnyav 27 grams ntawm cov carbohydrates hauv ib lub txiv tsawb uas muaj qhov nruab nrab, cov txiv hmab txiv ntoo no zoo nkauj carb-hnyav. Txawm li cas los xij, yog tias txiv tsawb yog koj nyiam txiv hmab txiv ntoo, koj yuav zoo nrog ob peb daim.
- Nco ntsoov tias koj qhov txwv carb txhua hnub yog cov txheej txheem los ntawm ntau yam zaub mov sib txawv. Yog tias koj xav kom muaj txiv tsawb (lossis ib feem ntawm ib qho), ua haujlwm rau hauv koj cov zaub mov los ntawm kev noj cov zaub mov qis-carb hauv hnub ntawd.
- Yog tias koj muaj "hnub dag" ua rau hauv koj cov zaub mov noj, koj tuaj yeem muaj txiv tsawb thaum ntawd. Nws yog qhov noj qab nyob zoo "dag" piv rau qee yam khoom uas koj tuaj yeem muaj, xws li donuts lossis ncuav qab zib.
Kauj Ruam 2. Nrhiav lwm txoj hauv kev uas zoo ib yam los yog kev ntxhib los mos
Yog tias nws yog kev ntxhib los mos ntawm cov txiv tsawb koj xav tau, sim ua avocado siav, uas muaj txog tib yam kev ntxhib los mos nrog cov ntsiab lus carb ntau. Koj tseem tuaj yeem siv cov txiv tsawb extract kom tau txais qhov tsw ntawm txiv tsawb hauv smoothies thiab lwm yam sib xyaw.
Piv txwv li, yog tias koj nyiam noj txiv tsawb thiab txiv laum huab xeeb, sim avocados thiab txiv laum huab xeeb. Tom qab pitting avocado, diav ib co txiv laum huab xeeb rau hauv avocado. Sprinkle nrog cov noob hnav lossis chia noob yog tias koj xav ua kom nws zoo nkauj me ntsis, thiab txaus siab
Nqe lus nug 5 ntawm 6: Dab tsi yog cov txiv hmab txiv ntoo qis tshaj?
Kauj Ruam 1. Berries thiab melons muaj cov carbohydrates tsawg dua lwm hom txiv hmab txiv ntoo
Ib nrab khob (kwv yees li 100 grams) ntawm casaba melon lossis dib liab muaj li 5.5 grams ntawm carbohydrates, ua rau lawv cov txiv hmab txiv ntoo qis tshaj plaws. Cov txiv hmab txiv ntoo, xws li txiv pos nphuab thiab txiv pos nphuab, muaj qhov zoo sib xws ntawm cov carbohydrates (6.5 grams rau 100-gram pabcuam) thiab muaj ntau yam nqa tau.
- Citrus txiv hmab txiv ntoo xws li txiv kab ntxwv, clementines, thiab txiv kab ntxwv qaub, tsuas muaj cov ntsiab lus carb siab me ntsis ntau dua li txiv ntoo thiab txiv ntseej, thiab tseem muab cov vitamin C txhawb rau koj ntxiv rau koj lub cev tiv thaiv kab mob.
- Yog tias koj nyiam txiv hmab txiv ntoo tshwm sim kom muaj cov carbohydrates ntau dua, tsuas yog txo koj qhov loj me. Piv txwv li, koj yuav nyiam cov txiv apples tiag tiag - tab sis cov txiv apples nruab nrab tau ntim nrog 25 grams ntawm carbohydrates. Txiav rov qab rau ob peb daim (kwv yees li 50-gram pabcuam) thiab koj tsuas yog siv 7 grams carbohydrates.
Nqe lus nug 6 ntawm 6: Muaj pes tsawg carbs kuv yuav tsum tau noj kom poob phaus?
Kauj Ruam 1. Noj nruab nrab ntawm 0.7 thiab 2 ooj (20 txog 60 grams) carbohydrates hauv ib hnub
Feem ntau cov zaub mov qis-carb txwv tsis pub noj carbohydrates txog 60 grams hauv ib hnub, tab sis qhov ntawd zoo sib xws kawg. Qee qhov kev noj zaub mov noj txwv ntau dua ntawm cov carbohydrates thaum pib, tom qab ntawd loosen raws li kev noj zaub mov zoo. Feem ntau, cov zaub mov qis-carb poob rau hauv 3 pawg yooj yim:
- Kev noj zaub mov ketogenic feem ntau txwv tsis pub tshaj, tso cai tsuas yog 20 grams ntawm cov carbohydrates hauv ib hnub hauv feem ntau.
- Kev noj zaub mov qis-carb qis tso cai 20-50 grams ntawm cov carbohydrates hauv ib hnub.
- Kev noj zaub mov tsis muaj carb qis pub rau 50-100 grams ntawm cov carbohydrates hauv ib hnub.
Kauj Ruam 2. Siv daim ntawv thov zaub mov kom taug qab koj cov calories thiab carbohydrates
Nws nyuaj rau taug qab ntawm qhov ntau thiab tsawg, calories, thiab cov as -ham hauv txhua yam koj noj - tshwj xeeb tshaj yog thaum koj nyuam qhuav pib noj zaub mov. Muaj ntau lub xov tooj smartphone khoom siv muaj (qee qhov pub dawb, qee qhov xav tau koj kom them tus nqi xaj txhua hli) uas yuav taug qab txhua cov ntaub ntawv no rau koj.
- Cov khoom noj khoom haus tseem muaj cov ntaub ntawv qhia txog kev noj zaub mov zoo rau tag nrho cov khoom noj, yog li txhua yam koj yuav tsum ua yog qhia rau lub app tias koj tau noj dab tsi thiab ntau npaum li cas.
- Ntau ntawm cov apps no tseem muaj cov cuab yeej uas yuav pab koj kwv yees koj qhov loj me yog tias koj tsis tau hnyav koj cov zaub mov ua ntej koj noj.
Kauj Ruam 3. Saib xyuas rau cov kev mob tshwm sim yog tias koj txiav cov carbohydrates sai
Yog tias koj txiav ib yam ntawm koj cov zaub mov uas koj tau siv los noj ntau, koj yuav pom qhov kev hloov pauv. Hmoov tsis zoo, tsis yog txhua qhov kev hloov pauv yuav zoo. Cov kev mob tshwm sim yog ib ntus, thiab feem ntau tsis yog qhov ua rau muaj kev txhawj xeeb (txawm hais tias lawv yuav ua rau koj nyuaj siab li ob peb hnub). Teeb meem los saib xyuas suav nrog:
- Mob taub hau
- Ua tsis taus pa
- Qaug zog
- Mob leeg
- Zawv plab los yog cem quav
Lub tswv yim
- Yog tias koj suav cov carbohydrates, kos cov ntawv ntim thiab ntim cov zaub mov kom zoo thiab ua tib zoo saib kom ntxiv cov suab thaj thiab cov tshuaj tiv thaiv, uas tuaj yeem suav cov carbohydrates.
- Ua raws cov zaub mov tag nrho thiab ua noj koj tus kheej cov pluas noj kom tswj tau cov carbohydrates hauv koj cov zaub mov.
- Ntawm kev noj zaub mov qis-carb, koj ib txwm saib "net carbs," uas yog tus nqi ntawm cov carbohydrates hauv cov zaub mov rho tawm fiber. Txij li cov fiber tsis zom lossis nqus los ntawm koj lub cev, koj tsis tas yuav suav nws rau lub hom phiaj ntawm koj kev noj haus.
- Sim ntxiv flaxseeds, chia noob, noob hemp, lossis almond, txiv laum huab xeeb, lossis paj noob hlis rau koj cov smoothies.
- Ua tib zoo saib xyuas cov khoom noj xws li ketchup, mayo, hnav khaub ncaws nyias, thiab kua ntses muaj cov piam thaj ntxiv, roj ntau, thiab sodium.
