Okuqukethwe
Leli gama noma lavela ngawo-1920 e-United States, elisha eRussia mayelana nokudla okune-carbohydrate ephansi, okususelwa kumafutha kanye nama-60-80 g kuphela wamaprotheni kanye no-50 g wama-carbohydrate ngosuku, kwakhulunywa eminyakeni embalwa edlule . Ngibonga udokotela wesayensi yezokwelapha, umbhali wezifundo ezithuthukisa ezempilo "Silapha Isifo Sikashukela", "Ungasikhulisa Kanjani Isivikeli mzimba" UVasily Generalov, osebenzisa ngempumelelo ukudla kwe-keto ngezifo ezahlukahlukene - kusuka kwesifo sikashukela kuya ku-autism, ukudla okungenayo i-carbohydrate sekugxilile ezweni lethu.
UVasily Generalov: “Bekucatshangwa ukuthi noma yikuphi ukudla kuyisixazululo sesikhashana sokwelapha noma yiziphi izifo ezihambisana nemingcele. Umsebenzi wami ukwenza ukudla okunempilo kutholakale futhi ngidlulise ukuthi i-ketolifestyle iyindlela yokuphila ebeka impilo ende, ukuvimbela izifo nempilo yezingane. Ukudla okunjalo akudingeki kuphela kubantu abanezinkinga, kodwa futhi nabantu abanempilo ukuze bahlale bephilile. ”AmaKetorecepts athuthukiswe emtholampilo iminyaka emihlanu, futhi athuthuka aba usiko lonke lokudla.
Ama-muffin amaqanda ane-broccoli
Izithako:
Amaqanda - izingcezu ezi-2.
I-Broccoli - 70 g
Amafutha we-Ghee - 25 g
Ushizi onzima - 20 g
Imifino - ukunambitha
Ukulungiselela:
1. Shaya amaqanda. Faka ama-inflorescence amancane we-broccoli.
2. Gaya ushizi.
3. Hlanganisa konke, engeza ibhotela elithambile. Usawoti kanye nopelepele. Ungangeza imifino (noma yikuphi - ukunambitha).
4. Bhaka amathinki e-muffin imizuzu eyi-15-20 kuze kube nsundu ngegolide.
Ukukhonza okungu-1: 527 kcal / BJU 24/47/3
Bone umhluzi
Izithako:
Amathambo enkomo (noma yikuphi, okungcono nge-cartilage, fat and tendons) - 1,5 kg ⠀
Uviniga (mhlawumbe i-apple cider) - 2 tbsp. L. ⠀
Usawoti ukunambitha ⠀
Iqanda - 1 pc. (65 g)
Pepper, bay leaf, turmeric - ukunambitha.
Ukulungiselela:
1. Hlanza amathambo. Beka epanini. Thela amanzi abandayo iminwe emibili ngaphezu kwamathambo. ⠀
2. Faka usawoti, izinongo, uviniga ukunambitha. ⠀
3. Letha emathunjini bese ubila okungenani amahora ayi-8. ⠀
4. Hlunga umhluzi.
5. Phaka u-200 ml womhluzi ngezicucu zenyama, amafutha, amaqanda abilisiwe nemayonnaise.
Ukukhonza okungu-1: 523 kcal / BJU 21/48/1
I-Pasta Carbonara
Izithako:
Okwe-pasta:
I-mozzarella egayiwe ye-pizza - 200 g
I-yolk - 1 pc.
Okwe-sauce:
Ubhekeni - 70 g
Ukhilimu 33% - 70 ml
I-yolk - 1 pc.
Ushizi weParmesan / noma yimuphi ushizi onzima ongaphezu kuka-45% - 25 g
Ugaliki
Ukulungiselela:
1. Ncibilikisa i-mozzarella, uhlanganise kahle, vumela ukupholisa bese ufaka isikhuphasha esinqeni.
2. Dlulisa isisindo esikhunjeni, umboze ngelinye ishidi bese usikhipha kancane.
3. Sika ungqimba ube unamathisele bese ufaka esiqandisini amahora ama-4-6.
4. Pheka i-pasta cishe amasekhondi angu-30-40. Hlanza.
5. Nquma kahle ugalikhi. Grate ushizi ku-grater enhle.
6. Sika ubhekeni ube yimichilo. Thosa.
7. Thosa ubhekeni nogalikhi.
8. Nyakazisa isikhuphasha kancane. Usawoti kanye nopelepele. Faka ukhilimu noshizi. Hlanganisa.
9. Faka isiphuzo sosizi nokhilimu ku-pasta. Hlanganisa.
Ukukhonza okungu-1: 896 kcal / BJU 35/83/2
I-Ketopicca
Izithako:
Ushizi weParmesan - 70 g
Ukholifulawa - 160 g
Amafutha we-Ghee - 20 g
Iqanda - izingcezu ezi-1.
Ubhekeni - 40 g
Iminqumo - 20 g
Ukulungiselela:
1. Sika ama-inflorescence. Gaya ku-blender kuze kube yimvuthu. Ungayifaka ku-microwave imizuzu emihlanu.
2. Cindezela ukuphuma. Faka izinongo, usawoti, iqanda, ushizi ogayiwe, i-ghee. Hlanganisa.
3. Beka inhlama ephepheni lesikhumba. Sabalalisa ngokulinganayo.
4. Phezulu ngebhekoni eliqoshiwe, utamatisi kanye nezicucu zeshizi (i-mozzarella noma ezinye; iminqumo noma iminqumo (engafakwanga futhi engenashukela).
5. Bhaka kuhhavini osuke usushisa kakade ngama-degree ayi-220 imizuzu engu-15-20.
Ikhekhe “Amazambane”
Izithako:
Ufulawa we-alimondi - 100 g
Ibhotela / ghee - 80 g
Kumnyama kanjani - amathisipuni ama-4
I-Erythritol - ukunambitha
Ukulungiselela:
1. Qhafaza ibhotela, uhlanganise nofulawa we-alimondi, engeza i-erythritol.
2. Faka ingxube efrijini okwemizuzu embalwa ukuze inhlama ifane nepulasitiki.
3. Yakha amakhekhe.
4. Fafaza ukhokho.
5. Ifriji amahora amaningi.
Kuwo wonke amakhekhe: 1313 Kcal / BZHU 30/126/15
Ukudla kwe-ketogenic manje sekungathengwa sekulungiselelwe: U-Vasily Generalov wethula ukusebenzisana nethimba le-City-Garden - nsuku zonke embonini yabo yasekhishini balungiselela i-ketomenu - ibhulakifesi, izidlo zasemini kanye nezidlo zakusihlwa ezenziwe ngemikhiqizo yemvelo, zipakishwa ezitsheni zepulasitiki ezigaywa kabusha futhi. zilethwe ekhaya lakho. Unga-oda uhlelo lwabesifazane (1600 kcal) noma uhlelo lwamadoda (1800 kcal).