Bin abinci mai-mai-mai-mai-mai-mai-mai-ƙarfi yana nufin cewa wani lokacin dole ne ku sami ɗan kirkira tare da maye gurbin abinci.
Ko da yake akwai fa'idodin kiwon lafiya da yawa da ke da alaƙa da legumes, zama a cikin ketosis yana nufin iyakance legumes ɗin ku da yawa… ko ma guje musu gaba ɗaya. Haka ne, ko da kuna yin sinadarai a cikin net carbs.
Idan kuna son fa'idodin ketosis amma ba ku da legumes, wannan labarin ne a gare ku. A'a"watsiTacos, abincin Indiya, da abincin Asiya kawai saboda kuna da ƙarancin carb. Madadin haka, gwada waɗannan nau'ikan keto masu jituwa don kwaikwayi irin rubutu har ma da ɗanɗanon wasu jita-jita na legumes da kuka fi so.
Abinda ke ciki
Shin legumes keto sun dace?
Kamar yadda zaku karanta a cikin wannan labarin, Legumes ba su dace da keto daidai ba.
Shin Chickpeas Keto?
Amsa: Chickpeas ba ketogenic bane. Kamar yawancin legumes, suna da matakan carbohydrate mai yawa. Chickpeas yana daya daga cikin mafi ...
Shin Refried Beans Keto?
Amsa: Wake da aka soya ba keto ba. Kamar yawancin wake, yana dauke da adadi mai yawa na carbohydrates. Kowane hidima na wake mai soyayyen (kofin 1) ya ƙunshi 20,3 g ...
Shin wake Keto?
Amsa: Duk nau'in wake yana da yawan carbohydrates da za a yi amfani da su a cikin abincin keto, ban da baƙar fata waken soya. Da wake…
Shin Keto Soy Beans Baki ne?
Amsa: Black waken soya shine mafi dacewa da wake da ake samu. Ga waɗanda ke kan abincin ketogenic, ƙuntatawa akan wake shine ...
Kuma yayin da za ku iya tunanin legumes a matsayin kayan lambu, hakika sun kasance wani ɓangare na daban, amma kama, rukuni na tsire-tsire da ake kira legumes. Legume tsiro ne ko 'ya'yan itace ko iri na shuka wanda ya fito daga dangin Fabaceae.
Babban bambanci tsakanin legumes da kayan lambu shine abun ciki na furotin, legumes shine tushen tushen amino acid na tushen shuka.
Legumes na musamman amfanin gona ne na bazara. Bayan an dasa su, suna ɗaukar kwanaki 55-60 don girma. A cikin babban kwas ɗin, legumes ɗin suna juya kore zuwa launin cikakke da kuke gani a cikin shagon.
Za ku sami legumes a cikin abinci daban-daban a duniya. A al'adance, an yi amfani da su azaman tushen furotin don wayewa da yawa na dubban shekaru.
Carbohydrates nawa ne ke cikin legumes?
Legumes suna cike da bitamin da ma'adanai. Misali, kofi na bakin wake ya ƙunshi:
| Thamin | .42mg | RDI 38% |
| Riboflavin | .1mg | RDI 7% |
| Folate | 256 ku | RDI 64% |
| Hierro | 3,6 MG | 20% IDR |
| Phosphorus | 241mg | RDI 34% |
| tutiya | 1,93 MG | 20% R + D + I |
| Magnesio | 120mg | RDI 38% |
Koyaya, lokacin da kuka kalli bayanin martabar macronutrient, wani hoto daban ya fito ( 1 ):
| Kalori | 227 kcal |
| Kayan mai | 1 g |
| Amintaccen | 35% |
| Carbohydarin carbohydrates | 61% |
| Fiber | 35% |
| Net carbs | 36 |
Tare da jimlar adadin carb na gram 41 da gram 13 na fiber, wake baƙar fata yana ba ku adadin adadin kuzari na gram 26. Ko da kun raba shi zuwa hidimar rabin kofi, kuna da gram 13 na net carbs.
Ga mafi yawan mutane akan cin abinci na ketogenic, wannan shine kawai carbohydrates da yawa.
Kuma baƙar wake ba shi kaɗai ba ne idan ana batun legumes masu yawan kuzari. A gaskiya ma, yawancin legumes sun ƙunshi irin wannan abun ciki carbohydrate.
| Chickpeas ( 2 ) | 45 grams na carbohydrates | 13 grams na fiber | 32 grams na carbohydrates net |
| Pinto wake ( 3 ) | 45 grams na carbohydrates | 15 grams na fiber | 30 grams na carbohydrates net |
| Wake ( 4 ) | 40 grams na carbohydrates | 13 grams na fiber | 27 grams na carbohydrates net |
Halin labarin? Legumes na iya fadawa cikin rukunin ku zuwa "kauce wa"Idan kuna son zama a cikin ketosis. Wato, sai dai idan kuna yin a Abincin keto da aka yi niyya (TKD) ko abinci na keto cyclical (CKD).
Labari mai dadi shine dabi'a (tare da ɗan hazaka) na iya samar muku da wasu manyan madadin legumes.
3 low-carbohydrates maimakon legumes
Cin keto ba batun rashi bane. A zahiri, wani ɓangare na kasancewa kan abincin keto na dogon lokaci shine samun farin ciki a cikin abincin da kuke ci. Wannan yanayin yana da mahimmanci a cikin abincin ketogenic. Ba za ku iya yin watsi da shi ba. Ba za ku iya kula da rayuwar keto na dogon lokaci ba idan ba ku ji kamar abincin ku yana iyakance ku.
Tare da wannan a zuciya, idan kuna da sha'awar legumes, duba waɗannan ƙananan carb da keto masu dacewa da musanya legume.
- Koren wake.
- Soyayyen wake ba tare da wake ba.
- Enoki namomin kaza.
# 1: gwangwani
Idan kuka bishi duba da jin legumes, Peas ne mafi kusa da za ku iya samu. Suna da daidaito iri ɗaya, kuma ko da yake ƙanƙanta fiye da yawancin legumes, suna kama da siffa.
Amfanin Peas: Suna ƙunshe da kusan rabin carbohydrates a kowane hidima na ƙwayar koda. Tare da gram 10 na carbs da gram 4 na fiber, za ku ƙare da gram 6 na carbohydrates mai sauri a kowace rabin kopin Peas.
Idan aka kwatanta da baƙar fata, wanda ke ɗauke da kusan gram 13 na carbohydrates mai sauƙi, Peas suna ɗaukar kek don ɗanɗano mai ƙarancin kuzari. Peas kuma kyakkyawan tushen bitamin A da bitamin K kuma yana da wadata a ciki sunadarai.
Kuna iya aiki da peas cikin sauƙi a cikin chili, salads, ko curries a matsayin maye gurbin wake. Duk da haka, saboda dandano na musamman, Peas bazai dace da wasu kayan abinci ba. A wannan yanayin, kuna iya buƙatar yin ɗan gwaji da kuskure.
Kuma ku tuna, saboda kawai ba su da adadin kuzari kamar legumes, wake har yanzu yana da girma a cikin carbohydrates fiye da sauran ƙananan kayan lambu. Don haka, ci gaba da sarrafa abincin ku!
# 2: Soyayyen wake ba tare da wake ba
Idan kuna sha'awar abincin wake mai ƙarancin carb amma ba kwa son samun wake, kuna cikin sa'a. Gabatarwa: dafaffen wake ba tare da wake ba.
Kuna iya gwada wannan girke-girke na Keto Adapted, wanda ke amfani da eggplant, naman alade da nau'o'in kayan yaji don sake haifar da dandano da nau'in wake da aka soya, amma tare da raguwa na carbohydrates. Sama da cuku, kirim mai tsami, da diced koren albasa don cikakken tasiri.
Kuma tare da kowane hidima kuna samar da adadin kuzari 93 kawai, gram 5.7 na furotin da 3.2 net carbs. Wanda yake da kyau kuma yana da ɗanɗano iri ɗaya.
Akwai wasu girke-girke masu yawa don wake mai soyayyen keto. Kawai yi bincike mai sauri kuma nemo girke-girken da ya dace da ku.
# 3: Enoki namomin kaza
Hotuna: Enoki Chicken da Naman kaza Stir Soya.
Idan kana neman madaidaicin ƙananan carb wanda yayi kama da rubutun dafaffen legumes, namomin kaza babban zaɓi ne. Yayin da namomin kaza ke ba da ɗanɗanon nama da na umami na halitta, su ma suna sha da ɗanɗano da yawa.
Kamar legumes, namomin kaza na enoki suna samuwa sabo da gwangwani, suna yin cikakkiyar ƙari ga miya da salads.
Kofi ɗaya na waɗannan namomin kaza ya ƙunshi adadin adadin kuzari 24, ƙasa da gram 1 na mai, gram 5 na carbohydrates, gram 3 na carbohydrates mai sauƙi da kusan gram 2 na furotin.
Tare da kawai gram 3 na carbohydrates mai sauri, waɗannan namomin kaza suna da tabbacin dacewa daidai daidai da ƙa'idodin ƙarancin carb ko abincin keto. Duk da haka, ba wannan ba shine kawai fa'idar wannan ƙaramin ɗan wake mai maye gurbinsa ba.
Enoki namomin kaza kuma suna ba da adadin bitamin da ma'adanai da suka haɗa da baƙin ƙarfe, magnesium, phosphorus, potassium, bitamin B1 (thiamine), bitamin B2 (riboflavin), bitamin B3 (niacin), bitamin B5 (pantothenic acid), da bitamin B9 (folate. ) ( 5 ).
Cire Abinci: Yana Hana Legumes Tsayawa a Ketosis
Duk da yake wasu legumes ba lallai ba ne su cutar da ku, za su iya yin yawa a cikin carbohydrates idan kun kasance a kan rage cin abinci na keto. Tare da waɗannan nau'ikan nau'ikan nau'ikan nau'ikan kayan abinci masu ƙarancin carb, babu iyaka ga nau'ikan jita-jita iri-iri da zaku iya yi. Dubi wannan labarin, wanda zai iya taimaka maka samun ƙaramin hidima ko biyu na takamaiman nau'ikan.