ʻO nā mea ʻono Keto maikaʻi loa a me nā mea pani i ke kō haʻahaʻa

ʻAʻole palena ʻia ke kō no a ʻai ketogenic, akā hiki iā ʻoe ke māʻona i kou niho ʻono i ka ʻai ʻana i ke keto. Ae. He kani utopia kēia. Aka, he oiaio loa. He ʻike liʻiliʻi wale nō ia e pili ana i nā ʻano mea ʻono keto e hoʻohana ai.

Me ka hoʻololi kōpaʻa kūpono (mea ʻono), hiki iā ʻoe ke hoʻohuli i kahi meaʻai kiʻekiʻe-glycemic index i kahi mea keto-friendly. E heluhelu no ka ʻimi ʻana i nā mea ʻono keto maikaʻi loa ʻehā no ke ʻano o ke ʻano haʻahaʻa haʻahaʻa a me ke kumu e paipai ʻia ai lākou.

He aha nā mea ʻono Keto?

E hoʻomaka kākou me ka mea like o kēlā me kēia mea ʻono keto a pehea lākou e hahai ai i nā alakaʻi kalapona haʻahaʻa.

ʻO nā kuhikuhi glycemic haʻahaʻa

E pili ana ka glycemic index (GI). pehea ka nui o ka meaʻai e hoʻonui ai i ka pae glucose koko. Aia ia mai ka 0 a hiki i ka 100, me ka helu ʻole i ka piʻi ʻole o ke kō koko a me ka pae o ka insulin a me ka 100 e hoʻokiʻekiʻe ana i kou mau pae i ka pae like me ke kō papaʻaina.

ʻO ka pahuhopu me ka ʻai keto e noho ketosis, No laila, ʻoi aku ka maikaʻi o ka noho ʻana ma kahi kokoke i 0 GI no nā mea ʻono.

Kōpaʻa

ʻIke loa, ʻo ka pale ʻana i nā kō i hoʻohui ʻia he mea pono no ka ʻai keto. Ke hoʻomaʻamaʻa nei ʻoe i kou kino e puhi i ka momona no ka wahie ma kahi o nā kaʻa. No laila, pono e hoʻemi ʻia kāu ʻai ʻana i ka carbohydrate. Pono e kaupalena ʻia nā huaʻai, ʻoi aku ka maikaʻi e hoʻopau ʻia, no laila he mea kūpono ke manaʻo maikaʻi ʻole nā ​​mea me nā kō i hoʻohui ʻia. heluhelu i keia alakai o na hua keto inā ʻaʻole hiki iā ʻoe ke hoʻomanawanui e haʻalele i nā mea ʻono o ke ʻano.

kalapona haʻahaʻa

ʻO kahi alakaʻi ʻē aʻe i ka wā e keto ʻoe: ʻaʻohe-carb a i ʻole nā ​​​​mea momona haʻahaʻa he pono inā makemake ʻoe e noho i ke ketosis.

ʻO 4 mau mea ʻono keto haʻahaʻa kiʻekiʻe

Me kēlā mau alakaʻi i ka noʻonoʻo, eia ʻehā o nā mea ʻono keto maikaʻi loa e kōkua iā ʻoe i kāu ʻai haʻahaʻa-carb.

#ekahi. Stevia

ʻO Stevia kahi ʻāpana mai ka mea kanu stevia. Ma kona ʻano maʻemaʻe, ʻaʻohe calorie a i ʻole nā ​​​​waihā a he 0 ka stevia ma ka glycemic index. Eia kekahi, ʻoi aku ka ʻono o 200-300 mau manawa ma mua o ke kō. ʻO ia hoʻi, pono ʻoe e hoʻohana liʻiliʻi e loaʻa ai kahi ʻono ʻono i ka meaʻai.

Nā pono olakino o ka stevia

Ma waho aʻe o ka hoʻopili ʻole ʻana i ke kō koko a me ka ʻole o nā kalapona a me nā calorie, ua hōʻike ʻia nā haʻawina hou he hopena maikaʻi ka stevia i ke kō koko a me ka pae o ka insulin ma hope o ka ʻai.

Loaʻa iā ia nā pūhui apigenin a me quercetin, i hōʻike ʻia e hōʻemi i ke kaumaha oxidative.

ʻO ka stevia wai a me ka pauka (e like me ka Stevia maka) nā ʻano mea maʻamau i hoʻohana pinepine ʻia no ka hoʻomaʻamaʻa ʻana i nā mea inu, nā pāpale salakeke a me nā mea ʻono. ʻO nā mea ʻono stevia mua i loaʻa i kahi ʻono ʻawaʻawa, akā ua hoʻomaikaʻi ʻia i ka hapa nui o nā lama kaulana o kēia mau lā.

Ke kūʻai aku nei i ka stevia, ʻoi aku ka nui o nā ʻano pauka, pono e pale i nā mea hoʻopihapiha. Nui nā huahana stevia pāʻoihana e hoʻohui i nā mea hoʻopihapiha e like me maltodextrin, dextrose, cane sugar, a i ʻole nā ​​​​mea ʻono. Ma waho aʻe o ka hoʻemi ʻana i ka waiwai o ka meaʻai, hiki i kēia mau mea ke hoʻonui i ke kiʻekiʻe o ke kō koko, loaʻa nā kaʻa huna, a loaʻa nā hopena ʻaoʻao ʻē aʻe.

E hoʻāʻo i kēia mau ʻano keto me ka hoʻohana ʻana i ka stevia i mea ʻono:

• Nā Kuki Lemona Lemona Haʻahaʻa.
• Haʻahaʻa ʻO Acai Almond Butter Smoothie.

#elua. erythritol

Erythritol He pani ia no ke kō keʻokeʻo a me ke kō. Hoʻokaʻawale ʻia ʻo ia ma ke ʻano he ʻawaʻawa kō, he mea weliweli paha ia, akā ʻike maoli ʻia ia i nā meaʻai he nui, ʻo ia hoʻi nā huaʻai a me nā mea kanu, a ʻaʻohe ʻano hopena maikaʻi ʻole ke hoʻohana ʻia me ka maʻalahi. Hāʻawi ke ʻano o kāna mau molekala i ka erythritol i kahi ʻono ʻono me ka ʻole o nā hopena ʻaoʻao o ke kō ( ¹ ).

E ʻike ʻoe i nā kalapona ma ka lepili meaʻai, e hoʻopunipuni paha ʻoe, akā ʻaʻohe mea e hopohopo ai. Eia ke kumu: ʻAʻole hiki i kou kino ke hoʻoheheʻe i ka waiʻona kō i loko o ka erythritol, e unuhi ʻia ka 100% o nā kalapona i loko o ka erythritol mai ka helu kaʻa (e like me ka fiber) no ka loaʻa ʻana o kāu ʻupena.

E hoʻohana i ka Erythritol

E like me ka stevia, loaʻa i ka erythritol kahi glycemic index of zero. He haʻahaʻa loa ia i nā calorie (e pili ana i 0.24 kaloli no ka gram, ʻo ia wale nō 6% o nā calorie i ke kō). He 70% wale nō ka momona o Erythritol e like me ke kō, no laila ʻaʻole ia he 1:1 me ke kō. Pono ʻoe e hoʻohana hou aʻe no ka loaʻa ʻana o ka ʻono like.

ʻO kekahi ʻōlelo hōʻoia i ka waiʻona kō, hiki iā lākou ke hoʻoulu i nā pilikia digestive, e like me ka ʻāʻī ʻana a i ʻole ka bloating.

Eia nō naʻe, ʻokoʻa ka erythritol mai nā mea inu ʻawaʻawa ʻē aʻe e like me sorbitol, maltitol, a i ʻole xylitol. ʻO kēia no ka mea, ʻaneʻane pau loa ia mai ka ʻōpū liʻiliʻi i ke kahe koko ma mua o ka hoʻokuʻu ʻia ʻana i loko o ka mimi, me ka ʻole o ka pili ʻana i ke kolone e like me nā mea ʻē aʻe.

Hiki iā ʻoe ke loaʻa ka 100% erythritol maʻemaʻe ma ka hale kūʻai, a me kekahi mau hōʻailona e hui pū i ka erythritol me nā mea ʻē aʻe, e like me ka hua mōneka. E hōʻoia wale ʻaʻole i loaʻa i ka erythritol nā mea hoʻohui e hoʻonui ai i kāu helu kalapona a hoʻopilikia i kou kō koko.

I kēia mau lā, ua kaulana loa kahi mea ʻono i hana ʻia mai ka erythritol a me stevia.

He mea ʻono ia i hana ʻia mai ka erythritol, i hoʻohana ʻia ma ke ʻano he bulking agent, a me ka stevia i mea ʻono. ʻO ka mea lawe ukana he mea hoʻohana e hoʻohaʻahaʻa i kekahi. I kēia hihia, no ka mea he mea ʻono ikaika loa ka stevia. Ma waena o 200 a 300 mau manawa ʻoi aku ka momona ma mua o ke kō. No laila, paʻakikī ka lawelawe ʻana iā ia ma nā mea liʻiliʻi (e like me ka mea āu e pono ai e hoʻohui i 1 kope). ʻO ka nīnau maopopo: Ua hana ʻia kēia mea ʻono mai ka erythritol a me ka stevia keto? ʻAe loa. Eia kekahi, hiki ke hoʻohana maikaʻi ʻia i nā wela kiʻekiʻe. He mea hiki ʻole me nā mea ʻono ʻē aʻe. No laila, kūpono ia no nā mea ʻono i kālua ʻia. ʻOiai ʻaʻole hiki ke caramelized. Ma Sepania he mea maʻalahi loa ka loaʻa ʻana ma nā hale kūʻai nui e like me Mercadona a me Día. Akā inā paʻakikī iā ʻoe a ʻaʻole ʻoe i Sepania, hiki iā ʻoe ke ʻimi mau iā lākou ma Amazon. Aia nō me nā ʻokoʻa ʻokoʻa a me nā nui nui. No ka mea, ʻo nā mea i kūʻai ʻia ma nā hale kūʻai nui he mau moku liʻiliʻi loa:

E ho'āʻo i kēia meaʻai keto no nā pahu momona macadamia ka hoʻohana ʻana i ka erythritol i mea ʻono.

#3. hua mōneka

Hana ʻia ka mea ʻono hua Monk ma ka ʻoki ʻana i ka hua e loaʻa ai ka wai. Hoʻokaʻawale ʻia nā antioxidants kūikawā i kapa ʻia ʻo mogrosides mai ka fructose a me ka glucose i ka wai hou a maloʻo.

ʻO ka pauka concentrated he fructose a me ka glucose manuahi a hāʻawi i ka momona haʻahaʻa-calorie me ka ʻole o ka insulin spikes o ke kō ( ² ).

Ua ulu mua ʻia a ʻohi ʻia nā hua mōneka mai nā kīhāpai home ma nā mauna ululāʻau. Me ka piʻi ʻana o kona kaulana, ke mahi ʻia nei a hoʻolaha ʻia ma nā wahi āpau o ka honua.

pono olakino o ka hua mōneka

E like me ka stevia a me ka erythritol, ʻoi aku ka helu 0 o ka monk fruit extract ma ka glycemic index a hiki ke loaʻa i kahi hopena paʻa i ke kō koko. ʻAʻole like me stevia, ʻaʻole loaʻa ka ʻono ʻawaʻawa o ka hua mōneka. Ma kahi o 300 manawa ʻoi aku ka ʻono ma mua o ke kō, no laila e hele lōʻihi ka liʻiliʻi.

ʻAʻole hiki mai ka ʻono o ka hua mōneka mai ka hua, akā mai ka antioxidant mogrosides, i hōʻike ʻia e ka noiʻi hiki ke kāohi i ka ulu ʻana o ka maʻi maʻi pancreatic.

ʻAʻohe pilikia olakino i ʻike ʻia mai ka hoʻohana ʻana i nā hua moa, ʻoiai ʻoe e pale aku i nā huahana huaʻai monk me nā huaʻai a i ʻole nā ​​mea hoʻopiha. ʻO ka ʻaoʻao wale nō o ka hua mōneka, ʻo ia ka ʻoi aku o ke kumukūʻai ma mua o ka stevia a i ʻole erythritol a ʻaʻole like ka loaʻa.

#4. hulili

ʻO Swerve ka hui pū ʻana o ka erythritol, ka ʻono citrus maoli, a me ka oligosaccharides, he mau kaʻaleʻa i hana ʻia e ka hoʻohui ʻana i nā enzymes i nā mea kanu aʻa starchy.

Ke kali nei.

hookahi kekona. nā kalapona? mākū? Mai hopohopo. ʻAʻole hoʻoheheʻe kou kino i ka oligosaccharides, no laila ʻaʻole pili lākou i kou kō koko.

Loaʻa ʻia ʻo Swerve ma ka hapa nui o nā hale kūʻai meaʻai olakino kūlohelohe a lilo i mea kaulana i nā hale kūʻai meaʻai nui.

Ke hoʻohana nei iā Swerve

ʻO Swerve kahi mea ʻono maoli a ʻaʻohe calorie. Loaʻa iā ia ka 0 ma ka glycemic index, maikaʻi ia no ka kuke ʻana no ka mea hiki ke ʻulaʻula a caramelized e like me ke kō kō maʻamau.

Ua lilo ʻo Swerve i mea maikaʻi loa no nā meaʻai keto, ʻoi aku hoʻi no nā mea ʻono i kālua ʻia. Eia kekahi, hiki i nā prebiotics i nā oligosaccharides a Swerve ke kōkua i ka hoʻoulu ʻana i nā hua bacteria maikaʻi.

ʻO ka maikaʻi o Swerve ma mua o ka erythritol maʻemaʻe ʻo ia ka maʻalahi o ka hoʻohana ʻana i ka wā e hoʻololi ai i ke kō i loko o kahi meaʻai. ʻOiai he liʻiliʻi ka nui o nā carbohydrates, aia lākou ʻaʻohe kalapona hopena.

ʻO ka ʻaoʻao wale nō o ka Swerve ʻo ia ma ka hapa nui o nā wahi, he kumukūʻai kiʻekiʻe loa.

He leka no nā mea ʻono

ʻO ka nui o nā koho kō maʻamau ma laila, e like me ka saccharin (Sweet'n Low), aspartame, sucralose (Splenda), a me Truvia he haʻahaʻa haʻahaʻa-glycemic a haʻahaʻa-calorie. Eia nō naʻe, pono ʻoe e makaʻala loa i kēia mau mea momona haʻahaʻa.

I kekahi poʻe, hiki iā lākou ke hoʻopilikia i ke kō koko, hoʻoulu i ka makemake kōpaʻa, a hoʻopau i nā hormones a me ke ketosis. Hiki i ka ʻai nui ke loaʻa ka hopena laxative. ʻO kekahi, e like me Truvia, loaʻa nā ʻono kūlohelohe akā ʻaʻole ʻōlelo lākou he aha ia.

ʻOi aku ka maikaʻi pale i kēia mau mea ʻono haʻahaʻa-calorie ma kahi ʻai ketogenic. Hiki i ka FDA ke koho i kekahi mea e like me GRAS (Generally Regarded As Safe), akā ʻaʻole ia he manaʻo e ʻai ʻoe iā lākou.

I ka wā e pili ana i nā pani kōpaʻa ma kahi meaʻai ketogenic, e hoʻopili me nā mea ʻono kūlohelohe e hiki ai iā ʻoe ke hoʻomāʻona i nā mea ʻono ma ʻaneʻi a ma laila me ka hopohopo ʻole i ka hopena o nā gimmicks i hoʻopiha ʻia i ke kō. ʻO ka mea pōmaikaʻi, ʻo nā mea ʻono keto ʻehā kiʻekiʻe no ka meaʻai keto haʻahaʻa haʻahaʻa i helu ʻia ma luna nei he koho maikaʻi loa no ka hana ʻana i kēia.