Madara shine samfurin kiwo mai yawan kalori wanda zai iya fitar da ku cikin sauƙi ketosis. Hakanan yana iya samun wasu munanan illolin a jikinka, kamar kumburin ciki, kumburin ciki, yawan iskar gas, da sauran matsalolin narkewar abinci. A zahiri, kusan kashi 70% na al'ummar duniya suna da wani nau'in rashin haƙuri ga madara ( 1 ). Don haka menene mafi kyawun ƙarancin carb da zaɓuɓɓukan madara marasa kiwo yayin da kuke kan keto?
Labari mai dadi shine cewa akwai zabin madara mara ƙarancin carb na tushen shuka da yawa. Dole ne kawai ku tabbatar kun zaɓi zaɓuɓɓukan madarar keto masu dacewa waɗanda ba su da ƙarancin glycemic (ko sukari kyauta) kuma waɗanda ba su da abubuwan kiyayewa masu cutarwa ko ƙari. Bugu da ƙari, za ku iya yin yawancin waɗannan madarar nono marasa kiwo a gida.
Abinda ke ciki
Menene madara kuma me yasa yake da ƙarancin carb?
Na wani lokaci, an yi muhawara game da wane irin madara ne "mejor" na ki. Nau'in madarar kiwo Wadanda abin ya shafa sun hada da madara gabaki daya, madarar skim (ko skim), madara 2%, ko, maiyuwa mafi muni, madara mara kitse.
Cikakken madara yana da matuƙar girma a ƙimar sinadirai. Ya ƙunshi bitamin A, B12, D, phosphorus, selenium, magnesium, zinc, riboflavin da, ba shakka, alli (calcium). 2 ).
Duk da yake madarar madara tana ba da fa'idodin abinci mai gina jiki da yawa, tambayar ta kasance: shin yana da ƙarancin ƙarancin carb?
da macronutrients don 225 oz / 8 g kopin madarar saniya duka shine gram 8 na mai, gram 8 na furotin da gram 12 na net carbs. Wannan adadi mai yawa na carb, abin takaici, yana fitar da madarar daga guje-guje ta zama abin sha mai ƙarancin kuzari. carbohydrates ( 3 ).
5 low-carb madadin madara
An yi sa'a ga mutanen da ke kan ƙarancin carbohydrate ko abincin keto, akwai zaɓuɓɓuka da yawa da za a zaɓa daga lokacin neman ƙaramin carb maimakon madarar saniya ta yau da kullun.
Wadannan zaɓuɓɓukan nono na tushen tsire-tsire ba wai kawai suna ba da ƙidayar ƙarancin carb ba, har ma suna iya taimakawa waɗanda ke da rashin haƙuri ga lactose. Kawai tabbatar da karanta lakabin koyaushe don guje wa duk wani kayan aikin wucin gadi, masu cikawa, ko sukarin ɓoye.
1. Nonon almond mara dadi
Hotuna: Almond madara girgiza.
Madara daga almon Ba wai kawai yana ɗaya daga cikin mafi kyawun samfuran kiwo da ake samu a yau ba, har ila yau ya zo tare da jerin manyan fa'idodi ga salud. Ana samun madarar almond daga almonds kuma tana ɗauke da fa'idodi iri ɗaya da za ku samu daga wannan kwaya mai gina jiki. Ga wasu fa'idodin:
Inganta lafiyar zuciya
Madarayar almond a zahiri tana rage LDL cholesterol yayin da take haɓaka matakan HDL mai kyau (high-density lipoprotein) cholesterol. Wannan shi ne saboda monounsaturated da polyunsaturated fatty acids da ya ƙunshi ( 4 ).
Yana taimakawa wajen gina kasusuwa masu karfi
Idan kawar da nonon saniya daga abincinku ya damu da ku game da abubuwan da ke cikin calcium da kuma tasirin da yake da shi ga lafiyar kwarangwal, kada ku ji tsoro.
Godiya ga lafiyayyen acid fatty da ke cikin almonds, madarar almond yana da wadatar bitamin D, wanda zai iya taimakawa inganta lafiyar kashi da kuma hana osteoporosis.
Yaƙi free radical lalacewa
Abubuwan antioxidants da aka samu a cikin madarar almond (musamman bitamin E) sune mayaƙa masu ƙarfi daga lalacewa mai ɗorewa da damuwa na oxidative wanda zai iya haifar da sinadarai da ke cikin abinci da muhalli.
Almond Milk mara daɗaɗɗe a cikin gida ya ƙunshi jimillar adadin kuzari 5, gram 0.2 na carbohydrates, kusan gram 1 na furotin, da gram 4 na mai a kowane hidima, yana mai da shi cikakkiyar ƙari ga ƙarancin abincin ku.
2. Nonon Protein na Fis mara daɗi
Hotuna: Yadda Ake Yin Miladiyar Protein Pea.
Ɗaya daga cikin nau'ikan da ba a taɓa gani ba na maye gurbin madara mai ƙarancin carb wanda zaku iya gani shine madarar furotin fis. Hanyar da aka fi amfani da ita don yin madarar furotin na fis ita ce ta hanyar girbi peas (musamman masu launin rawaya) a nika su ya zama gari.
Yin sarrafa fulawar yana raba fiber da sitaci da furotin na fis, sannan a haɗe shi da ruwa da sauran abubuwan halitta, kamar gishirin teku.
Milk Protein Pea vegan ne, mara goro, mara waken soya, mara lactose, kuma ba shi da alkama. Wasu na iya ma jayayya cewa ya fi kyau ga muhalli fiye da madarar almond. Yana cike da fiber kuma ya ƙunshi adadi mai yawa na furotin da calcium ( 5 ).
Wannan madadin kiwo kuma ana la'akari da mafi kusa da madarar kiwo, dangane da dandano da rubutu, yana mai da shi ɗayan mafi kyawun maye gurbin tsire-tsire masu ban sha'awa.
3. madarar flax
Hotuna: Nonon flax na gida.
Baya ga madarar furotin na fis, madarar flax ɗaya ce daga cikin sabbin madarar tsire-tsire waɗanda suka nuna babban alkawari. Tsarin canza ƙwayar flax zuwa madarar flax abu ne mai sauƙi. Man flax ne kawai aka matse shi da ruwa mai tacewa.
Yana da cikakkiyar zaɓi ba kawai ga waɗanda ke cikin ƙananan abincin carbohydrate ba, har ma ga waɗanda ke da rashin haƙuri da lactose da / ko rashin lafiyar soya.
Wasu daga cikin manyan fa'idodin kiwon lafiya na madarar flax sun haɗa da yawan albarkatun mai omega-3, da kuma bitamin A, B12, D, da calcium.
Ko da yake an yi shi daga man flaxseed don haka ba ya ƙunshi kowane adadin furotin, wannan madadin kiwo yana ba da yawancin abubuwan gina jiki iri ɗaya kamar madarar kiwo.
4. Madara mai ci
Hotuna: Na gida hemp madara.
Idan baku gwada madarar hemp ba tukuna, shirya don canjin wasa. Kuna iya ma da kanku. Duk abin da kuke buƙata shine blender. Haɗa ruwan da 'ya'yan hemp ɗin da aka yi da harsashi, haɗuwa tare da bugawa da ƙarfi har sai kun sami daidaiton da ake so, kuma a can kuna da shi.
Ko kai mai cin ganyayyaki ne ko kuma kawai neman nau'in madara na tushen shuka don dacewa da waɗannan ƙananan maƙasudin macro, madara hemp babban zaɓi ne.
Baya ga kasancewa ba tare da cholesterol da lactose ba, madara hemp yana cike da alli, manganese, phosphorus, magnesium, iron, zinc, da bitamin E ( 6 ).
Idan kuna tunanin waɗannan micronutrients suna da kyau, duba macro. Kofin hidimar madarar hemp ya ƙunshi jimlar adadin kuzari 80 tare da gram 7 na mai, ƙasa da gram 1 na carbohydrates da gram 3 na furotin.
# 5: madarar kwakwa mara dadi
Kamar madarar hemp, madarar kwakwa wani madadin shuka ne wanda zaku iya yi cikin sauri da sauƙi a gida. Kawai a haxa ɓangarorin kwakwar da ba su da daɗi da ruwa da voilà. Lokacin da aka haɗe, zai fitar da duk mai mai gina jiki daga kwakwa, yana mai da shi gidan wuta mai daɗi na mai mai lafiya da kusan sifili net carbs.
Bugu da ƙari, idan kun fara tafiya na keto kuma da gaske ba ku da ɗanɗanon sukari mai daɗi a cikin kofi na safiya, madarar kwakwa yana da daɗi da gaske, yana mai da shi madaidaicin madadin.
Abu ne mai ban mamaki mai girma, abin sha mai dacewa da keto kuma ɗayan mafi arziƙi a cikin kitse mai lafiya, wanda binciken ya nuna don haɓaka matakan cholesterol HDL da rage ƙwayoyin cutar kansar hanji. 7 )( 8 )( 9 ).
Madadin ga Low Carb da Keto Milk
Baya ga kasancewar ƙarancin carb da keto masu jituwa, waɗannan ƙananan madadin madarar carbohydrate suna da kyau ga waɗanda ke ƙoƙarin rasa nauyi ko kawai rashin haƙuri ga kiwo.
Tare da waɗannan ƙananan ma'auni na madara, za ku iya yin milkshakes mai tsami da naku kayan zaki Keto ya fi so ba tare da damuwa game da ko za a fitar da ku daga ketosis ko a'a. Za ku sami cikakkiyar fa'idodin kiwon lafiya, guje wa hauhawar sukarin jini da kiyaye burin asarar nauyi.
Idan kawai kun kawar da madarar kiwo daga salon rayuwar ku kuma kun kasance sababbi ga madarar shuka, gwaji shine mabuɗin don nemo sabon kayan da kuka fi so. Kuma idan kuna da tambayoyi game da kawar da madarar kiwo daga abincin ku, duba wannan cikakken jagorar madara kuma gano dalilin da yasa ya kamata ku guje wa shi yayin da kuke cin abinci na ketogenic.