Masara abu ne mai kauri da ake amfani da shi a cikin miya, stews, da sauran abinci. Amma shin abubuwan da ke cikin sitacin masara sun yi yawa don a yi la'akari da keto-friendly? Ko menene iri daya Za ku iya cin naman masara akan abincin keto?
Idan ka duba gaskiyar sinadarai na masara, za ka ga cewa 30g / 1oz ya ƙunshi fiye da gram 25 na jimlar carbohydrates, wanda zai iya zama cikakkiyar izinin carbohydrate ga dukan yini.
Abin farin ciki, akwai abubuwa masu kauri da yawa (tare da ƙarancin carbohydrates) waɗanda za ku iya amfani da su a madadin masara.
Na gaba, za ku koyi game da abinci mai gina jiki na masara, carbohydrates a cikin masara, da abin da za ku iya amfani da su a maimakon haka.
Abinda ke ciki
Menene sitacin masara?
Sitaci masara santsi ne, farar foda da ake amfani da ita don abubuwa iri-iri tun daga girki da gasa don rage ƙulle-ƙulle da ƙulle-ƙulle (kamar foda na baby talcum). Ita ce mai kauri da ake amfani da ita a cikin abinci na tushen ruwa kamar miya, biredi, custard da sauran kirim mai dadi. Wasu samfuran abinci kuma suna amfani da sitacin masara don yin kauri cuku da yogurt.
Ana yin sitaci na masara daga ɓangaren sitaci na ƙwayar masara. Wannan bangare ana kiransa da endosperm. An fara gano sitacin masara ne a cikin 1840 ta Thomas Kingsford, mai kula da masana'antar sitacin alkama da ke New Jersey. Duk da haka, sai a shekara ta 1851 aka yi amfani da sitacin masara don amfani. A cikin waɗannan shekaru 11 na farko, an yi amfani da shi don dalilai na masana'antu kawai.
Idan ya zo ga zabi gari na yau da kullun ko sitacin masara, wasu sun fi son sitacin masara - rashin launin ruwan sa ya sa ya zama ruwan dare don yin burodi da dafa abinci iri-iri.
Shin starch na masara ko masara Keto Daidai ne?
Yawancin adadin kuzari a cikin masarar masara sun fito ne daga carbohydrates, kuma akwai ƙarancin ƙarancin ƙima daga mai da sunadarai a cikin masara. Idan ya zo ga macronutrients, girman sitaci 30 g/1 oza yana da adadin kuzari 106, gami da gram 25.6 na carbohydrates, wanda gram 25.3 na carbohydrates ne, ƙasa da gram 1 na fiber da ƙasa da gram 1 na furotin.
A gram 25 na carbohydrates a kowace hidima, carbohydrates a cikin masarar masara sun sa ba su dace da abincin ketogenic ba.
Duk da yake masara ba ta samar da bitamin ko ma'adanai da yawa, zai iya taimaka wa waɗanda ke buƙatar karin adadin kuzari (wato, idan suna fama don isa ga calories 2,000 a kowace rana).
Koyaya, idan ana batun fa'idodin kiwon lafiya, amfanin ya ƙare a can. Masara ba ya bayarwa bitamin A, bitamin C, bitamin D, bitamin B12, bitamin B6 ko kowane amino acid ( 1 ).
6 Keto-Friendly, Matsalolin Masara mara ƙarancin Carb
Tunda abubuwan da ke cikin sitacin masara sun yi yawa don cin abinci na keto, ƙila za ku so ku duba wasu madadin ƙananan carb. Abubuwan maye gurbin masara sun haɗa da:
1. Glucomannan foda
- BIO KONJAK POWDER ya ƙunshi 100% busassun tushen Konjac mai tsabta daga noman kwayoyin halitta, lat. Amorphophallus Konjac. Foda na iya agglutinate sau 50 adadin ruwan nauyin nauyinsa. Yana aiki kamar...
- MAFI KYAUTA NA KYAUTA MAI KYAU: Konjac foda ya fito ne daga yanayin da ke da alaƙa da haɓakar yanayi kuma yana da ƙasa tare da kulawa. Tushen Konjac kuma ana kiransa harshen shaidan ko ...
- MUTANE DA MUHALLI SUKE MUHIMMANCI A GARE MU. Samfurin shine vegan, lactose-free, gluten-free, waken soya kuma ba tare da ƙara sukari ba. Ba tare da ƙari ba. Akwatunan ajiya tare da kulle zip...
- SHEKARU 35 NA SAMUN GWAMNATIN JIKI. AKE YI A GERMANY. Bayan fiye da shekaru 35 na gwaninta tare da kwayoyin halitta, mun san mafi kyawun wuraren girma da mafi ...
- Garanti mai gamsarwa: Biotiva yana wakiltar ingancin 100% Idan har yanzu ba ku gamsu da 100% ba, zaku iya dawo da samfurin har zuwa shekara guda bayan siyan. Tuntube mu kuma za mu mayar da kuɗin ku ...
Glucomannan wani nau'i ne na fiber na abinci wanda aka samo daga tushen shuka na konjac. Abu ne marar ɗanɗano wanda za'a iya ƙarawa kusan komai ba tare da wani bambanci ba.
Saboda babban abun ciki na fiber da ƙananan adadin kuzari, ba abin mamaki ba ne cewa glucomannan foda yana da amfani ga asarar nauyi da kula da ci. Yana da prebiotic na halitta, wanda ke da alaƙa da mafi kyawun cholesterol, mafi kyawun narkewa, mafi kyawun matakan hormone, ingantaccen lafiyar gut, rage kumburi, da sauran ayyukan tsarin. rigakafi.
Yin amfani da fiber na konjac kuma zai iya ba da taimako daga duk wata matsala mai narkewa ko maƙarƙashiya. Yana iya rage cholesterol kuma yana taimakawa wajen sarrafa ciwon sukari. 2 ). Wani kofi guda ɗaya na glucomannan foda yana da adadin kuzari 10 kawai, ciki har da nau'in nau'i na mai, zero grams na furotin, zero grams na carbohydrates, da 5 grams na fiber.
2. Almond gari
- Allergens: Zai iya ƙunsar alamar gyada, sauran kwayoyi, waken soya, madara da sauran abubuwan da aka samo asali.
- Ƙasar Asalin: Spain / Amurka
- Sinadaran: ALMOND gari
- Kafin buɗewa, adana a wuri mai tsabta, sanyi da bushe. Ka nisantar da aikin hasken rana. Da zarar an buɗe, ajiye a cikin akwati marar iska kuma a wuri mai sanyi, bushe.
- 100% KYAUTA GASKIYA: Garin gyada mara amfani da mai ba shi da mai ya ƙunshi ƙwaya ƙwaya 100% a cikin ɗanyen abinci.
- 100% NATURAL: Muna samo ƙwayayen mu na Brazil, wanda kuma aka sani da goro na Brazil, daga ƙungiyoyin kasuwanci na gaskiya a cikin gandun daji na Bolivia kuma muna duba su don…
- AMFANI DA NUFIN: Gyada na Brazil suna da kyau don yin burodi, a matsayin sinadari mai yawan furotin a cikin santsi, ko don tace mueslis da yogurts.
- KYAUTA GASKIYA: Abubuwan Lemberona suna da dabi'a kuma ba a sarrafa su sosai kamar yadda zai yiwu, sun dace da mafi kyawun inganci kuma a lokaci guda suna ba da jin daɗi mai daɗi.
- GINDIN BAYAR: 1 x 1000g Organic Brazil goro gari / gari marar alkama daga hatsin goro na Brazil a cikin ɗanyen abinci mai ingancin abinci / ba a lalata / vegan
- 100% GASKIYA GASKIYA: Garin gyada mara amfani da mai ba shi da mai ya ƙunshi kwaya goro 100% a cikin ingancin abinci.
- 100% NATURAL - Kwayayen sun fito ne daga wuraren da aka tabbatar da kwayoyin halitta a Uzbekistan da Moldova kuma ana duba su sau da yawa a Austria kafin a sarrafa su zuwa gari.
- AMFANI DA NUFIN: Gyada ta ƙasa tana da kyau don yin gasa kuma suna shahara sosai a cikin abincin vegan, misali don shirye-shiryen cukui da kirim mai cin ganyayyaki ko kuma azaman sinadari mai wadatar furotin a cikin ...
- KYAUTA GASKIYA: Abubuwan Lemberona suna da dabi'a kuma ba a sarrafa su sosai kamar yadda zai yiwu, sun dace da mafi kyawun inganci kuma a lokaci guda suna ba da jin daɗi mai daɗi.
- ISAR BAYARWA: 1 x 1000g alkama gari na goro / gari maras alkama a cikin ɗanyen abinci mai inganci / ba a lalata / vegan
Garin almond (ko garin goro) na iya ba ku nau'i iri ɗaya da daidaito kamar sitaci na masara, ba tare da ƙididdige adadin carb ba ko wani illar lafiya.
Almond gari Ya ƙunshi bitamin da ma'adanai masu amfani, ciki har da bitamin E, baƙin ƙarfe, manganese, magnesium, potassium, da calcium. Kofin kwata-kwata ya ƙunshi adadin kuzari 160 wanda ya ƙunshi gram 6 na carbohydrates, gram 3 na carbohydrates mai sauƙi, gram 3 na fiber, gram 14 na duka mai, da gram 6 na furotin.
An nuna gari na almond don inganta lafiyar zuciya da aiki, rage haɗarin samuwar kwayar cutar kansa, taimakawa mutanen da ke fama da ciwon sukari ko kiba, da kuma inganta makamashi a cikin yini. rana.
3. Chia tsaba
- CHIA SEEDS ECO 500 gr
Chia tsaba Suna da ƙarancin carbohydrates kuma suna cike da fa'idodin kiwon lafiya. Idan kun kasance a kan ƙananan abincin carb ko keto, kawai ƙara teaspoon na tsaba na chia zuwa girke-girke don daidaito mai kauri.
Lokacin da aka ƙara zuwa ruwa (ko kowane ruwa don wannan al'amari), ƙwayoyin chia suna faɗaɗa cikin gel mai kauri, yana mai da shi manufa don gelatin na gida, pudding, da miya.
30 g / 1 oza na tsaba chia ya ƙunshi kusan adadin kuzari 137, gami da gram 9 na mai (cakuɗin mai mai da yawa da mai mai monounsaturated), gram 4 na furotin, gram 12 na carbohydrates, (wanda kawai 2 grams ne carbohydrates net) da kusan gram 11 na fiber. Har ila yau, tsaba na Chia suna samar da mahimman mahadi, ciki har da manganese, phosphorous, calcium, zinc, jan karfe, da potassium.
4. Kwayoyin flax
- Kyakkyawan iri-iri na flax. M sashi a cikin dafa abinci, wanda ƙara da yawa kaddarorin ga jita-jita
- Vegan, Kyautar Madara, Kyautar Lactose, Babu Kwai, Babu Ƙara Sugar.
- Tushen furotin, fiber da Omega 3 fatty acids. Omega 3 (alpha linolenic acid) yana taimakawa wajen kiyaye matakan cholesterol na jini na yau da kullun.
- Samfuri mai inganci
- NaturGreen's Organic Brown Flax ya fito ne daga tsaba masu girma na 100% na zahiri.
- Daga cikin kaddarorin 'ya'yan flax masu launin ruwan kasa, babban adadin fiber na abinci ya fito fili, ya fi kowace hatsi.
- Sinadaran: Flax Seeds * (100%). *Abubuwan da ake samu daga noman halitta. "An kera wannan samfurin ne a cikin wata shuka inda ake sarrafa goro, waken soya da sesame"
- Samfuri ne da ya dace da masu cin ganyayyaki da masu cin ganyayyaki.
- Ita ce tushen shuka mafi arziƙin da aka sani da Omega 3 fatty acids, wanda ya zarce na kifi ko kowane kayan lambu ko hatsi, sannan kuma mafi kyawun tushen isrogens mai rauni, wanda ...
Flaxseed na ƙasa, ko abincin flaxseed, yana aiki kamar manne, yana haɗa wasu sinadarai tare a yawancin girke-girke na keto masu jituwa.
Flaxseed yana samar da wadataccen omega-3 fatty acid. Waɗannan ƙananan tsaba kuma sune tushen lamba ɗaya na lignans, rukuni na polyphenols da ake samu a cikin tsire-tsire.
Flaxseed yana taimakawa rage matakan cholesterol, yana ba da ɗimbin antioxidants, kuma yana iya taimakawa tare da asarar nauyi. 3 )( 4 ). Ɗayan hidima, ko game da cokali biyu, ya ƙunshi adadin adadin kuzari 110, ciki har da gram 8 na mai, gram 6 na carbohydrates, 6 grams na fiber, (don haka muna da gram 0 na net carbs), da 4 grams na furotin.
5. Farin kabeji
Ku yi imani da shi ko a'a, ana iya amfani da farin kabeji azaman wakili mai kauri a cikin miya, stews, har ma da miya.
Don amfani da wannan hanyar, tafasa shugaban farin kabeji a cikin kofuna 2-4 na broth. Da zarar furannin farin kabeji sun yi laushi, a yayyafa su a cikin injin sarrafa abinci kuma a gauraya har sai sun yi laushi.
Sakamakon shine miya mai kauri da kirim, kama da tushe da ake amfani da su a cikin miya daban-daban.
6. Xanthan danko
- XANTHANA GUM: Yana da babban nauyin kwayoyin polysaccharide wanda aka samar ta hanyar fermentation na glucose tare da tsarkakakken al'adar Xanthomonas campestris. Ya zo a cikin nau'i na foda mai launin kirim mai kyau.
- APPLICATIONS: Ana amfani dashi azaman stabilizer, thickener, emulsifier da wakili na gelling. Ya dace don amfani a cikin ruwan 'ya'yan itace, abin sha, sutura, kayan kiwo, miya, kayan abinci mai daɗi, syrups ...
- KASHIN JAGORA: Madaidaicin adadin mutum shine 4-10 g na Xanthan kowace lita na ruwa. Yayyafa adadin da za a yi amfani da shi a saman litar. girgiza tare da mahautsini har sai lokacin farin ciki
- KYAUTA VEGAN: Samfurin Vegan, marar alkama kuma ba tare da ƙara sukari ba. Yana da rayuwar shiryayye na shekaru 36 a ƙarƙashin ƙayyadadden yanayin ajiya. Ajiye a wuri mai sanyi, bushe da duhu
- YANZU INGREDISSIMO: Tradíssimo yanzu Ingredíssimo ne. Samfura iri ɗaya da inganci iri ɗaya. Kawai, wani suna wanda muke ji dashi kuma zaku ji ƙarin ganewa. Fiye da shekaru 45 da...
Xanthan danko wakili ne mai kauri wanda akafi amfani dashi a dafa abinci marar alkama.
Yana ba da damar burodi, muffins, da sauran kayan da aka gasa su yi kauri da tashi ba tare da amfani da yisti ko wasu masu kauri ba.
Ana amfani da ɗan ƙaramin xanthan danko ne kawai, ko kuma kusan rabin teaspoon, wanda ya ƙunshi gram ɗaya na carbohydrates. 5 ). Don haka duk da yana da tsada, yana da fa'ida sosai.
Abubuwan maye gurbin masara don gujewa
Lokacin bin cin abinci na ketogenic, yana da kyau a guje wa carbohydrates a cikin masarar masara ko kowane wakili mai kauri.
Wasu maye gurbin masarar masara don gujewa lokacin da ake cin abinci na keto sun haɗa da:
- Arrowroot gari.
- Tapioca sitaci.
- Garin alkama.
- Farin gari.
- Garin shinkafa.
- Dankali sitaci
Adadin carbohydrate a cikin waɗannan maye gurbin ya yi girma da yawa don dacewa da abinci maras nauyi.
ƙarshe
Akwai da yawa ƙananan ƙananan abubuwan maye gurbin masara da gari waɗanda ba wai kawai za su ci gaba da kasancewa cikin ketosis ba, har ma suna samar muku da dama mai mahimmancin fa'idodin kiwon lafiya. Don jin daɗi, ƙirƙira, da sauƙi ra'ayoyi kan yadda ake ƙara waɗannan ma'auni mai kauri mai ƙarancin carb a cikin tsarin abincin ku na keto, tabbatar da bincika abubuwan. girke-girke na miya da stews.