ʻO 6 mau mea hoʻololi kiʻekiʻe keto haʻahaʻa no ka kānana (Cornstarch) a me nā mea mānoanoa

ʻO Cornstarch kahi mea mānoanoa i hoʻohana ʻia i ka sopa, stews, a me nā meaʻai ʻē aʻe. Akā, ʻoi aku ka kiʻekiʻe o nā kalapona i loko o ka cornstarch e manaʻo ʻia he keto-friendly? A i ʻole he aha ka mea like Hiki iā ʻoe ke ʻai i ka ʻai kulina ma ka ʻai keto?

Inā ʻoe e nānā i nā ʻike meaʻai no ka cornstarch, ʻike ʻoe i ka 30 oz / 1 g aia ma luna o 25 grams o ka nui o nā carbohydrates, ʻo ia ka mea hiki ke lilo i kāu ʻāpana kaʻa holoʻokoʻa no ka lā holoʻokoʻa.

ʻO ka mea pōmaikaʻi, nui nā mea mānoanoa (me ka liʻiliʻi o nā haʻahaʻa haʻahaʻa) hiki iā ʻoe ke hoʻohana ma kahi o ka cornstarch.

Ma hope aʻe, e aʻo hou ʻoe e pili ana i ka meaʻai o ka cornstarch, nā carbohydrates i ka cornstarch, a me nā mea āu e hoʻohana ai.

He aha ka cornstarch?

ʻO Cornstarch kahi pauda maʻemaʻe a keʻokeʻo i hoʻohana ʻia no nā ʻano mea like ʻole mai ka kuke ʻana a me ka kuke ʻana i ka hoʻohaʻahaʻa ʻana i ka friction a me ka chafing (e like me ka pauka pēpē pēpē). He mea mānoanoa ia i hoʻohana ʻia i nā meaʻai wai e like me ʻāpala, ʻai, custard a me nā ʻilima ʻono ʻē aʻe. Hoʻohana kekahi mau lama meaʻai i ka mānoanoa o ka palaoa paʻakai a me ka yogurt.

Hana ʻia ka mākū mai ka ʻāpana starchy o kahi ʻano kulina. Ua kapa ʻia kēia ʻāpana ʻo ka endosperm. ʻO ka ʻike mua ʻana o ka cornstarch i hana ʻia i ka makahiki 1840 e Thomas Kingsford, ka luna hoʻomalu o kahi hale hana maloʻo palaoa ma New Jersey. Akā naʻe, ʻaʻole i hiki i ka makahiki 1851 i hoʻohana ʻia ai ka ʻalapalaoa no ka ʻai ʻana. I loko o kēlā mau makahiki 11 mua, ua hoʻohana ʻia no nā hana ʻoihana wale nō.

Ke hiki mai i ke koho ʻana palaoa mau a i ʻole ka ʻuala, makemake kekahi poʻe i ka ʻuala - ʻo ka nele o ka puaʻa e lilo ia i translucent no nā ʻano hana kuke a kuke.

Hiki ke kūpono i ka cornstarch a i ʻole cornstarch Keto?

ʻO ka hapa nui o nā calorie i loko o ka cornstarch mai nā carbohydrates, a he mea liʻiliʻi loa ka nui o ka momona a me ka momona. ʻaʻano protein i loko o ka palaoa. I ka wā e pili ana i nā macronutrients, ʻo kahi 30 g / 1 auneke ka nui o ka kānana ma kahi o 106 kaloli, me ka 25.6 kalama o nā carbohydrates, a ʻo 25.3 kalama o ia mau kalapona ʻupena, ʻoi aku ka liʻiliʻi o ka 1 gram o ka fiber a me ka liʻiliʻi o 1 grams o ka protein.

Ma ka 25 grams o nā kalapona i kēlā me kēia lawelawe ʻana, ʻaʻole kūpono ia i ka ʻai ketogenic i ka ʻai ʻana i ka ʻai.

ʻOiai ʻaʻole hāʻawi ʻo kānana i nā huaora a me nā minela he nui, hiki ke kōkua i ka poʻe makemake i nā calorie ʻē aʻe (ʻo ia hoʻi, inā lākou e hakakā nei e hiki i ka 2,000 calorie i kēlā me kēia lā ʻōlelo).

Eia naʻe, i ka pili ʻana i nā pono olakino, pau nā pōmaikaʻi ma laila. ʻAʻole hāʻawi ʻo Cornstarch ka huaʻa A, ka huaora C, ka huaora D, ka huaora B12, ka huaora B6 a i ʻole kekahi amino acid ( ¹ ).

6 Keto-Friendly, Low-Carb Cornstarch Pani

No ka mea ʻoi aku ka kiʻekiʻe o nā kalapona i loko o ka cornstarch no ka meaʻai keto, makemake paha ʻoe e nānā i kekahi mau koho haʻahaʻa haʻahaʻa. ʻO nā mea pani no ka cornstarch:

1. ʻO ka pauka Glucomannan

ʻO Glucomannan kahi ʻano o ka fiber meaʻai i lawe ʻia mai ke kumu o ka mea kanu konjac. He mea ʻono ʻole hiki ke hoʻohui ʻia i nā mea āpau me ka ʻole o ka ʻokoʻa.

Ma muli o kona kiʻekiʻe o ka fiber a me ka helu calorie haʻahaʻa, ʻaʻole ia he mea kupanaha ka pono o ka pauka glucomannan no ka pohō kaumaha a me ka mālama ʻana i ka ʻai. He prebiotic kūlohelohe ia, pili i ka cholesterol maikaʻi, ka hoʻoheheʻe ʻana, ʻoi aku ka maikaʻi o ka hormone, ʻoi aku ka ikaika o ka ʻōpū, ka emi ʻana o ka mumū, a me nā hana ʻē aʻe. immunological aʻai.

ʻO ka ʻai ʻana i ka fiber konjac hiki ke hāʻawi i ka hōʻoluʻolu mai nā pilikia digestive a i ʻole constipation. Hiki iā ia ke hoʻohaʻahaʻa i ka cholesterol a kōkua i ke kāohi ʻana i ka maʻi diabetes ( ² ). ʻO kahi kīʻaha hoʻokahi o ka pauka glucomannan he 10 calories wale nō, me ka zero grams o ka momona, zero grams o ka protein, zero grams of carbohydrates, a me 5 grams o ka fiber.

2. ʻAmona palaoa

Hiki i ka palaoa ʻalemona (a i ʻole ka palaoa wōnati) ke hāʻawi iā ʻoe i ke ʻano like a me ka paʻa ʻana e like me ka cornstarch, me ka ʻole o ka helu kalapona kiʻekiʻe a i ʻole nā ​​hopena kino.

ʻAmona palaoa Loaʻa iā ia nā huaora a me nā minela maikaʻi, e like me ka huaora E, hao, manganese, magnesium, potassium, a me ka calcium. He 160 mau calorie i loko o ka lawelawe ʻana i ka hapaha kīʻaha he 6 kalama o ka waiʻaleʻa, 3 kalama o ka waiʻaleʻa ʻupena, 3 kalama o ka fiber, 14 kalama o ka momona a pau, a me 6 kalama o ʻaʻano protein.

Ua hōʻike ʻia ka palaoa ʻalemona e hoʻomaikaʻi i ke olakino a me ka hana o ka puʻuwai, e hoʻemi i ka pilikia o ka hoʻokumu ʻana o nā cell cancer, kōkua i ka poʻe e hakakā ana i ka maʻi diabetes a i ʻole ka momona, a hoʻomaikaʻi i ka ikehu a puni ka lā. i ka lā.

3. Chia nā hua

Nā hua Chia He haʻahaʻa lākou i loko o nā kalapona a piha i nā pono olakino. Inā ʻoe ma ka ʻai haʻahaʻa a i ʻole keto, hoʻohui wale i kahi teaspoon o nā kumulāʻau chia i kāu meaʻai no ka ʻoi aku ka mānoanoa.

Ke hoʻohui ʻia i ka wai (a i ʻole kekahi wai no ia mea), hoʻonui ʻia nā hua chia i kahi gel mānoanoa, e lilo ia i mea kūpono no ka gelatin homemade, pudding, a me nā meaʻai.

ʻO 30 g / 1 auneke o nā kumulāʻau chia aia ma kahi o 137 mau calorie, me 9 grams o ka momona (kahi hui ʻana o ka momona polyunsaturated a me ka momona monounsaturated), 4 grams o ka protein, 12 grams o nā carbohydrates, (ʻo ia wale nō 2 grams ka ʻupena carbohydrates) a aneane 11 grams o ka fiber. Hāʻawi pū nā hua Chia i nā pūhui nui, me ka manganese, phosphorous, calcium, zinc, copper, a me pākaukau.

4. Nā hua olonā

Hoʻohana like ka ʻanoʻano flaxseed, a i ʻole ka ʻai liʻiliʻi, e like me ke kāpili, e hoʻopaʻa pū i kekahi mau meaʻai i loko o nā ʻano meaʻai keto kūpono.

Hāʻawi ka Flaxseed i ka nui o ka omega-3 fatty acids. ʻO kēia mau ʻanoʻano liʻiliʻi kekahi kumu helu ʻekahi o nā lignans, kahi hui o nā polyphenols i loaʻa i nā mea kanu.

Kōkua ʻo Flaxseed i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol, hāʻawi i ka nui o nā antioxidants, a hiki ke kōkua i ka pohō kaumaha ( ³ )( ⁴ ). Hoʻokahi lawelawe, a i ʻole ʻelua punetēpuni, he 110 ka nui o nā calorie, me ka 8 kalama o ka momona, 6 kalama o ka waiʻaleʻa, 6 kalama o ka fiber, (no laila, loaʻa iā mākou he 0 grams o nā kalapona upena), a me 4 grams o ʻaʻano protein.

5. Puaʻala

E manaʻoʻiʻo a ʻaʻole paha, hiki ke hoʻohana ʻia ka puaʻa puaʻa ma ke ʻano he mea mānoanoa i nā sopa, stews, a me nā ʻuala.

No ka hoʻohana ʻana i kēia ʻano, e hoʻolapalapa i kahi poʻo o ka pua puaʻa i loko o 2-4 mau kīʻaha o ka hupa. Ke ʻoluʻolu ka pua puaʻa, ʻokiʻoki iā lākou i loko o ka mīkini meaʻai a hui ʻia a maʻemaʻe.

ʻO ka hopena, he ʻuala mānoanoa a momona, e like me ke kumu i hoʻohana ʻia i nā sopa like ʻole.

6. Xanthan gum

He mea mānoanoa ka Xanthan gum i hoʻohana mau ʻia i ka kuke ʻai ʻole gluten.

E ʻae i ka berena, nā muffins, a me nā meaʻai i kālua ʻia e mānoanoa a piʻi aʻe me ka hoʻohana ʻole ʻana i ka hū a i ʻole nā ​​​​mea mānoanoa ʻē aʻe.

He wahi liʻiliʻi wale nō o ka xanthan gum i hoʻohana ʻia, a i ʻole ma kahi o ka hapalua teaspoon, aia i loko o hoʻokahi wale nō kalama o nā haʻalulu ( ⁵ ). No laila, ʻoiai ke kumukūʻai, nui ka hana.

ʻO nā mea pani no ka cornstarch e pale aku ai

I ka hahai ʻana i ka meaʻai ketogenic, ʻoi aku ka maikaʻi o ka pale ʻana i nā ʻakika i loko o ka cornstarch a i ʻole kekahi mea mānoanoa.

ʻO kekahi mau mea hoʻololi kānana e pale aku i ka wā o ka ʻai keto:

• Palaoa arrowroot.
• Māka Tapioka.
• palaoa palaoa.
• palaoa keʻokeʻo.
• Palaoa laiki.
• Māka ʻuala

ʻOi aku ka kiʻekiʻe o ka helu carbohydrate i loko o kēia mau pani no ka hoʻokomo ʻana i ka meaʻai haʻahaʻa-carb.

ka hopena

Nui nā mea pani haʻahaʻa haʻahaʻa no ka kānana a me ka palaoa ʻaʻole e mālama wale iā ʻoe i ke ketosis, akā hāʻawi pū kekahi iā ʻoe i nā pono olakino koʻikoʻi. No ka leʻaleʻa, noʻonoʻo, a me nā manaʻo maʻalahi e pili ana i ka hoʻohui ʻana i kēia mau mea hoʻomānoanoa kaʻa haʻahaʻa i kāu papaʻai keto, e nānā pono i ka mea ʻai no nā sopa a me nā ʻuala.