ʻO nā hua Keto maikaʻi loa: ʻo ke alakaʻi hope loa i nā nati ma keto

ʻO nā nati kahi koho hoihoi loa no nā meaʻai, nā meaʻai a me nā mea hoʻohui i ka ʻai keto. Eia kekahi, no ka mea, ʻoi aku ka nui o nā momona olakino ma mua o nā kaʻa, kūpono lākou i kahi papaʻai ketogenic. ʻO ka mea pōʻino, ʻaʻole kūpono nā nati a pau no nā meaʻai ketogenic. ʻOiai ka walnuts makadamia me ka nui o ka momona e hiki ke kōkua iā ʻoe e noho i ke ketosis, ʻoi aku ka nui o nā mea momona ma mua o kou manaʻo. No laila, e nānā liʻiliʻi mākou iā lākou.

No ke aha e hana ai nā nati ma Keto?

ʻAʻohe kō, haʻahaʻa-carb, vegan, paleo, a me keto nā hua. Eia kekahi mau kumu e komo ai nā nati i kāu papaʻai meaʻai haʻahaʻa.

He meaʻai nui ka nati

Hoʻopiha ʻia nā huaʻai me nā huaora a me nā minela, e like me ka magnesium, selenium, ka huaora E a me ka manganese. Makanekiuma He mineral koʻikoʻi i loko o kou kino, e kōkua ana i ka hana ikehu a me ka synthesis protein ( ¹ ). Hana ʻo Selenium ma ke ʻano he antioxidant a hiki ke hoʻoikaika i kou ʻōnaehana pale. ² ). Kōkua ʻo Manganese i ka hoʻoemi ʻana i nā momona a me nā kalapona, a kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō koko ( ³ ).

Nui ka nati i ka fiber meaʻai

Ma hope aʻe, e aʻo ʻoe e pili ana i ka momona, ka protein, a me ka maʻi kalapona no kekahi mau hua keto. Nui. E ʻike ʻoe i kahi kumumanaʻo maʻamau: ʻO ka hapa nui o nā nati he kiʻekiʻe ka helu kaʻa kaʻa, akā he kiʻekiʻe nō hoʻi lākou i ka fiber meaʻai, e hoʻohaʻahaʻa i ka helu kaʻa. Ua ʻike ʻia ka fiber e kōkua i ka hoʻoponopono ʻana i nā pae kōpaʻa koko a hōʻemi i ka mumū, e kōkua ana e hōʻemi i ka pilikia o ka maʻi diabetes type 2 a me ka maʻi puʻuwai.

He maʻalahi ka lawe ʻana i nā hua

No ka mea he kūpono nā hua no ka ʻai ʻana ma ka hele ʻana, ʻo ia nō ʻai keto maikaʻi. Hiki iā ʻoe ke mālama i kahi ʻeke liʻiliʻi i loko o kāu ʻeke, pākaukau, a i ʻole ʻeke ʻeke no ka ʻai wikiwiki, momona, haʻahaʻa.

Hoʻokahi mea e hoʻomaopopo ai ma aneʻi: He maʻalahi ka ʻai nui ʻana o nā nati. Inā lawe ʻoe i nā nati me ʻoe i ka lā holoʻokoʻa, e ʻoluʻolu e hoʻokaʻawale i ka nui i mea e pale ai i ka ʻai nui.

ʻO 5 mau huaʻai Keto maikaʻi loa

Ke mālama nei ʻoe i ka nui o kāu ʻāpana, ʻoi aku ka maikaʻi o nā nati haʻahaʻa haʻahaʻa ma ke keto. E ʻoliʻoli i kēia mau nati ma ke ʻano he kīʻaha keto-friendly awakea.

#1: Nati Makadamia

Me 21 grams o ka momona a me 2 grams o ka upena carbs no ka 30 auneke/1 g, hana ʻia nā nati macadamia me 75% o ka momona ( ⁴ ). ʻO ka nui o ka momona momona, 17 grams i hana ʻia monounsaturated fatty acid, i ʻike ʻia e hōʻemi i ke kūʻē ʻana i insulina a me nā pae cholesterol, ʻoiai e pale ana i ka hōʻiliʻili ʻana o ka momona o ka ʻōpū a me ka maʻi puʻuwai.

Loaʻa i nā nati Macadamia ka magnesium, manganese, potassium, a me selenium, i hōʻike ʻia e kōkua i ka pohō kaumaha, hoʻohaʻahaʻa i ke kahe koko, hoʻemi i ka pilikia o ka maʻi cardiovascular a me ka hahau ʻana, a hana ma ke ʻano he anti-inflammatory agents ( ⁵ )( ⁶ )( ⁷ )( ⁸ ).

ʻO nā nati Macadamia ka mea nui i loko o ka pata macadamia nut, kahi mea ʻē aʻe. Akā i kēia hihia, me ka leo haʻahaʻa o nā carbohydrates ʻoiai me ka ʻono e like me ka maikaʻi a ʻoi aku ka maikaʻi.

#2: Pekani

He 70% ka momona o ka pecan nuts. Aia ma kahi o 30g/1oz o nā pecans he 1 kalama o ka ʻupena carbohydrates, 20 grams o ka momona a me 3 grams o ka protein. ʻO ka 20 grams o ka momona he 12 grams o ka momona monounsaturated, 6 grams o ka momona polyunsaturated, a me 2 grams o ka momona momona.

Loaʻa i ka Pecans ka nui o ka oleic acid, i hōʻike ʻia e hōʻemi i ka pilikia o ka maʻi cardiovascular a me ka maʻi diabetes type 2, ʻoiai e hoʻomaikaʻi ana i kou olakino a me ka hoʻohaʻahaʻa ʻana i ka mumū.

#3: Nā Nati Palakila

Loaʻa i nā nati Brazil he 18 grams o ka momona, 4 grams o ka protein, a me 1 grams wale nō o nā kalapona ʻupena ( ⁹ ). No ka nui o ka nui, e ʻai wale ʻoe i ʻewalu mau hua i loko o kahi lawelawe 30g/1oz.

Loaʻa i nā nati Brazil kekahi mau pōmaikaʻi olakino. I loko o hoʻokahi noiʻi, ua ʻike nā mea noiʻi e hiki ke hoʻohaʻahaʻa i ka nui o nā lipid serum e like me ka cholesterol a me nā triglycerides i kahi lawelawe hoʻokahi o nā nati Brazil. Loaʻa iā lākou nā pae kiʻekiʻe o ka selenium, e kōkua i ka hoʻomaikaʻi ʻana i ka hana cognitive i ka poʻe ʻelemakule a me ka hakakā ʻana i ke kaumaha oxidative ( ¹⁰ )( ¹¹ ).

#4: Walnuts

Loaʻa i nā Walnuts he 18.3 kalama o ka momona holoʻokoʻa (13.2 o ia mea he polyunsaturated), 4.3 kalama o ka protein, a me 1.9 kalama o nā kalapona ʻupena no 30 g/1 oz.

ʻO nā momona polyunsaturated, maʻamau i nā hua sunflower a me nā avocados, loaʻa i ka omega-6 a me ka omega-3 mau momona momona. Ua hōʻike ʻia kēia mau momona momona e hoʻomaikaʻi i nā pae testosterone, hoʻemi i ka pilikia o ka maʻi puʻuwai a me ka hahau ʻana, a e kaua i ka mumū.

ʻO Walnuts, e like me nā hua keto ʻē aʻe ma kēia papa inoa, aia nā pono olakino huna. Ma kekahi mau noiʻi ʻana, ua kōkua ka walnuts i ka poʻe e hoʻemi i ke kaumaha, hoʻemi i ko lākou pilikia i ka maʻi kanesa, a pale i ka pōʻino cell ( ¹² )( ¹³ ).

#5: Hazelnut

He 30-auneke/1-g o ka hazelnuts he 17 kalama o ka momona, 4 kalama o ka protein, a me 2 kalama o ka upena carbs ( ¹⁴ ).

ʻO ka hoʻokomo ʻana i nā hazelnut ma ke ʻano he meaʻai meaʻai olakino hiki ke kōkua i kou olakino. I kekahi mau haʻawina, ua kōkua ka hazelnuts i ka hoʻohaʻahaʻa ʻana i nā pae cholesterol a pau me ka ʻole o ka pili ʻana i nā pae cholesterol HDL (maikaʻi).

4 Keto Nuts e leʻaleʻa i ka hoʻohaʻahaʻa

ʻOiai ʻo nā ʻano ʻano nut 5 ma luna nei aia nā helu kalapona haʻahaʻa loa ma kēia papa inoa, ʻaʻole lākou wale nō nā mea āu e ʻai ai. Aia ma lalo iho he ʻehā mau hua keto ʻē aʻe āu e leʻaleʻa ai (he ʻuʻuku wale nō).

#1: Nā Nati Pine

Loaʻa i nā hua pine, a i ʻole nā ​​pignolias, he 19 kalama o ka momona, 4 kalama o ka protein, a me 3 kalama o nā kalapona upena no ka lawelawe ʻana. E hoʻomanaʻo i kēlā me kēia manawa mākou e kamaʻilio e pili ana i ka lawelawe 1, ke kuhikuhi nei mākou i 30 g/1 auneke ( ¹⁵ ).

ʻOiai ʻaʻole ʻoi aku ka kiʻekiʻe o ka 3 grams o ka ʻupena kalapona, hiki ke lilo i 10% o kāu haʻawina kalapona i kēlā me kēia lā inā ʻoe ma ka papaʻai. 30 grams o ka carbohydrate i ka lā. ʻOi aku ka maikaʻi inā ʻoe ma kahi hoʻolālā o 20 g o nā kalapona i kēlā me kēia lā. No ka mea, ke kamaʻilio nei mākou ma kahi o 15%.

#2: Nā ʻalemona

Loaʻa i nā ʻalemona he 14 kalama o ka momona holoʻokoʻa (9 mai ka momona monounsaturated), 6 grams o ka nui o nā carbohydrates, a me 5 grams o ka protein ( ¹⁶ ). ʻOiai ke kani nui nei ka 6 kalama o ke kalapona, me ka 4 kalama o ka fiber meaʻai e ʻai wale ana ʻoe i 2 kalama o ka ʻupena ʻupena.

La palaoa ʻalemona, ʻo ia hoʻi, ʻo nā ʻalemona lepo, he mea nui i nā ʻano ʻai no kalua keto. ina paha lakou mea ʻai meaʻai o nā ʻano ʻano ʻē aʻe. Ua hoʻopili ʻia nā ʻalemona i nā ʻano pono olakino. Ma nā haʻawina, ua hōʻike ʻia ka ʻai ʻana o ʻalemona hoʻohaʻahaʻa i ka pilikia o ka hōʻeha puʻuwai, hoʻohaʻahaʻa i nā pae cholesterol, hoʻemi i ka ʻāʻī a kōkua iā ʻoe e lilo ke kaumaha.

#3: Cashews

Loaʻa i ka Cashews he 12 kalama o ka momona holoʻokoʻa, ʻoi aku ka haʻahaʻa ma mua o nā hua keto "maikaʻi" ʻelima ma kēia papa inoa. Loaʻa iā lākou he 8 grams o nā kalapona ʻupena, no laila pono lākou e ʻai ʻia ma ka liʻiliʻi. Eia kekahi, ke hāʻule nei ka hoʻohaʻahaʻa. maikaʻi loa kaohi loa ( ¹⁷ ).

ʻO kekahi o nā ala maikaʻi loa e leʻaleʻa ai i ka cashews (me ka ʻole o nā kalapona a pau) ma o ka cashew butter a i ʻole cream. Kōkua kēia pata keto-friendly iā ʻoe e ʻoki i nā kalapona mai ka 8g a i ka 2g wale nō no 30oz/1g lawelawe ʻoiai e hāʻawi ana i kahi ʻono ʻono.

#4: Pistachios

He liʻiliʻi iki ka momona o ka pistachios, akā ʻoi aku ka nui o ka protein, ma mua o ka hapa nui o nā hua keto ma kēia papa inoa. He 13 kalama o ka momona, 6 kalama o ka protein, a me ka 4.6 kalama o na kalapona. ¹⁸ ).

Ua hōʻike nā haʻawina e hiki ke hoʻohaʻahaʻa i ka ʻai ʻana o nā pistachios i ke koko lipid profiles, hiki ke hoʻomaikaʻi i ke olakino naʻau. Eia kekahi pono olakino hoihoi o pistachios: No ka mea ke kuaiia aku nei na pistachios me ka leo, e emi ana paha oe i ka ai ia mau mea (e kokua ana lakou i ka hooponopono hapa). Ua ʻike nā mea noiʻi ʻo ke kaʻina hana o ka hoʻopaʻa ʻana i nā nati e hoʻemi ana i ka hoʻohana ʻana a hiki i 41%.

Pehea na anoano a paipu paha?

E like me kiniani, maikaʻi nā hua a hiki ke hoʻohana ʻia ma ke keto. Hoʻopili pinepine ʻia nā ʻanoʻano a i ʻole nā ​​pips i palaoa, i hoʻohana ʻia i loko o nā ʻano ʻai, a i ʻole i hana ʻia i ka pata hua. ʻO kēlā'ōlelo, aia kekahi mauʻanoʻanoʻano iʻoi aku ka maikaʻi o kaʻaiʻana ma mua o nā mea'ē aʻe. Eia nā ʻike meaʻai no nā hua keto ʻekolu (macro i hāʻawi ʻia no 30g/1oz lawelawe):

• Nā hua chia: 1,7 grams o ka ʻupena carbohydrates, 8,6 grams o ka momona, 4,4 grams o ka protein. ( ¹⁹ ).
• Nā hua sesame: 3.3 grams o ka ʻupena carbohydrates, 13.9 grams o ka momona, 5 grams o ka protein. ( ²⁰ ).
• Pākuʻi: 0,5 grams o ka ʻupena carbohydrates, 11,8 grams o ka momona a pau, 5,1 grams o ka protein. ( ²¹ ).
• Nā hua ʻukena: also known as nā hua ʻumeke 3,3 grams net carbs, 13 grams (6 o ia mea he omega-6), 7 grams protein. ( ²² ).

Nā alakaʻi no ka ʻai ʻana i nā nati ma ke Keto

Ke leʻaleʻa i nā nati ma ke keto, inā he mea ʻai, mea ʻai, a i ʻole he mea hoʻohui i loko o kahi meaʻai, he mea nui e hahai i kekahi mau lula kumu. Eia kekahi mau manaʻo no ka ʻai ʻana i nā nati ma ke keto.

#1: E noho mamao mai nā mea hoʻohuoi

I ke kūʻai ʻana i nā nati, e pale i nā pūʻolo e helu ana i ke kō, nā mea ʻono i hoʻohui ʻia (he mea nui loa keia) a me kekahi mau aila (e like me soya, canola, pīkini, Kauoaeo A'o nā mea'ē a'e nā aila mea kanu) i ka papa inoa o nā meaʻai. ʻAʻole kēia mau mea e hoʻonui wale i ka ʻike o ka carbohydrate, akā he mea hoʻomake nui hoʻi.

E koho i nā nati maka, paʻakai ʻole. Ke kūʻai ʻoe i nā ʻuala hua, e ʻimi i nā mea i hana ʻia me nā nati, ka paʻakai, a me ka ʻaila ʻoliva, ʻaʻohe mea ʻē aʻe. Ke koho ʻana i nā palaoa nati, e like me ka palaoa ʻalemona, ma Amazon a i ʻole ma nā hale kūʻai, e ʻimi i nā mea me nā walnuts lepo i helu ʻia ma ke ʻano he mea hoʻohui.

#2: E kaupaona mau i kāu mau ʻāpana

Inā ʻaʻole i hoʻohālikelike ʻia kēia, pono ʻoe e hoʻomanaʻo i ka nui o nā ʻāpana i ka wā e pili ana i nā nati. E ana mau i kāu mau ʻāpana, me ka unahi a i ʻole ke kīʻaha ana (he manaʻo maikaʻi ka lawelawe ʻana i ka hapaha kīʻaha).

ʻOiai ʻo ka hapa nui o nā nati ma kēia papa inoa he liʻiliʻi ma mua o 5 kalama o ka ʻupena ʻupena, ʻo ka ʻai ʻana i kahi lima piha o ka whack hiki ke lawe maʻalahi i kāu ʻāpana kaʻa no ka lā.

#3: Manaʻo no nā ʻano like ʻole

ʻO ka hoʻokomo ʻana i nā ʻano meaʻai like ʻole, nā ʻiʻo, nā huaʻai, a me nā meaʻai ʻē aʻe i kāu meaʻai-ʻaʻole wale nā ​​​​nutts-e kōkua i ka hāʻawi ʻana iā ʻoe i nā ʻano huaora, minerala, a me nā meaʻai ʻē aʻe. Ma kahi o ka nānā ʻana i nā koho nut keto ma kēia papa inoa, e hoʻāʻo e hoʻohui i nā ʻano like ʻole.

Hiki iā ʻoe ke mālama i kāu papaʻai keto ʻoi aku ka ʻokoʻa a me ka momona i ka ʻono ma ka hoʻokomo ʻana i ka pata nut-friendly keto, e hana i kekahi nā mea ʻai smoothie me kekahi mau hua maloʻo a i ʻole me kekahi mau wōnati i ʻoki ʻia, a i ʻole ka pipi ʻana i kāu mau salakeke me nā ʻalemona i ʻoki māmā ʻia.

#4: E makaʻala i ka naʻau

Loaʻa i nā nati kahi antinutrient i kapa ʻia ʻo phytic acid, ka mea e hoʻonāukiuki i ka digestive i kekahi poʻe. ʻIke ʻia ka phytic acid e hoʻoulu i nā pilikia digestive a hōʻemi i ka absorption mineral, hoʻohaʻahaʻa i nā pae o ka calcium, hao, a me ka zinc i loko o ke kino.

Inā loaʻa iā ʻoe ka pehu, ke kinoea, a i ʻole nā ​​pilikia ʻē aʻe ma hope o ka ʻai ʻana i nā nati, ʻoi aku ka maikaʻi o ka pale ʻana iā lākou. A i ʻole, hiki iā ʻoe ke hoʻāʻo i ka ʻai ʻana i nā nati i hoʻomoʻa ʻia, ʻōpuʻu, a i ʻoki ʻia paha a ʻike inā hōʻemi kēia i nā hōʻailona.

Loaʻa nā hua keto maikaʻi loa i ka helu kalapona haʻahaʻa

ʻO nā nati kahi koho meaʻai maikaʻi loa ma ka ʻai ketogenic. He kumu maikaʻi nō hoʻi ia o nā momona maikaʻi, protein, a me ka fiber meaʻai, ʻoiai he haʻahaʻa i loko o nā kalapona.

Eia nō naʻe, pono e hoʻomanaʻo ʻaʻole i hana ʻia nā nati a pau. ʻO nā hua keto maikaʻi loa e ʻai ʻia ʻo ia nā nati macadamia, pecans, Brazil nuts, walnuts, a me nā hazelnuts. Hiki ke ʻai ʻia nā huaʻai ʻē aʻe e like me nā ʻalemona a me nā pistachios akā i ka hoʻohaʻahaʻa ʻana.

Inā makemake ʻoe i nā pata nut, aia kahi ʻano nui o ia mau mea ma ka mākeke e hiki ke kōkua iā ʻoe e hoʻomāʻona i kou makemake nati ma ka hoʻohaʻahaʻa ʻana i kāu helu kaʻa.