ʻAʻole ʻoe e noho i ke ketosis? ʻO kēia paha nā kalapona huna

Ke hoʻāʻo nei ʻoe e hōʻemi i kāu mau kalapona, akā ʻaʻole ʻoe e komo i loko ketosis a i ʻole ʻike ʻoe i nā pōmaikaʻi. ʻOi aku kēia ma mua o ke kani ʻana. He nui ka poʻe i kēia mau lā e hele haʻahaʻa, akā ʻaʻole lākou i ʻike i ke ʻano o kā lākou palena kaʻa i kēlā me kēia lā. A ke ʻai ʻoe i hoʻokahi ʻai ketogenicAia kekahi mau mea i ʻoi aku ma mua o ka ʻai ʻana i ka haʻahaʻa-carb: pono mākou e hoʻomaopopo i ke ʻano o kēia a me nā meaʻai e kaupalena a hoʻopau ʻia. Me ka ʻole o ka ʻike pololei, hiki iā mākou ke pale i ka ʻai ʻana "nā kalapona huna"Ke paʻe nei kēlā me ka ʻike ʻole.

He aha nā kalapona huna?

No ka noho ʻana i ka ketosis ma ka ʻai ketogenic, ʻaʻole makemake ʻoe e piʻi ma luna o 30 grams o nā kalapona i kēlā me kēia lā. Hiki ke ʻokoʻa kēia mai kēlā me kēia kanaka, akā e hoʻohana mākou iā ia ma ke ʻano he lula maʻamau. He mea kahaha paha ka wikiwiki o ka hoʻohui ʻana o nā kaʻa i kēlā helu inā ʻaʻole ʻoe makaʻala a maʻa paha i ka nānā ʻana i nā kaʻa. hoʻopunipuni.

Hiki paha iā ʻoe ke kahaha i ka nui o nā meaʻai o kēlā me kēia lā, ʻo nā meaʻai holoʻokoʻa hoʻi, kokoke i ka palena keto carbohydrate wale nō he hapa. No ke kōkua ʻana iā ʻoe e hoʻomaʻamaʻa i ka ʻike intuitively i ka nui o nā carbohydrates i loko o nā meaʻai, e kamaʻilio mākou e pili ana i kekahi o kēia mau meaʻai a me kā lākou helu carbohydrate.

ʻO nā kaʻaʻa huna i nā meaʻai maʻamau

E hoʻomanaʻo, ʻo kekahi o nā kaʻapona i helu ʻia ma lalo nei. ʻupena kalapona loaʻa i kēlā me kēia meaʻai, ʻo ia hoʻi, ʻaʻole i helu ʻia nā carbohydrates indigestible e like me ka fiber. ʻO nā kalapona Net ka mea nui no ka huina no ka lā.

Snaks a mea ʻai paha

ʻO nā mea inu kaulana a me nā ʻai meaʻai ʻaʻole kānalua ka mea ʻino loa, ʻo ia hoʻi nā mea i hoʻohālikelike ʻia he "maikaʻi". E nānā kākou:

Mea inu:

• Coca Cola, 340 g / 12 oz (1 hiki) - 35 g.
• Starbucks latte, nui nui me 2% waiu - 19 g.
• Puka Ula, 340 g / 12 oz (1 hiki) - 40 g.
• Mīkini Mīkini Mīkini Naked, 1 hue o 425 g / 15 oz - 63 g.

Candy:

• ʻO Hershey bar, 1 bar - 25 g.
• M & Ms, ʻeke nui maʻamau - 33 g.
• ʻO nā kīʻaha pīkī a Reese, 1 ʻeke - 22 g.
• Haribo Gummy Bears, 5 oz pūʻolo - 33 g.

ʻO nā cereals (ʻoiai nā mea "olaola"):

• Cheerios, 1 kīʻaha - 17 g.
• ʻO ka palaoa grated, 1 kīʻaha - 39 g.
• Kūikawā K Original, 1 kīʻaha - 22 g.
• ʻO GoLean Crunch, 1 kīʻaha - 20 g.

Nā pahu ikehu (he mea kupaianaha paha lākou ma ka lepili mua, akā ke nānā ʻoe i ka lepili meaʻai…):

• Clif Bar, Chocolate Chips, 1 bar - 41 g.
• Nā Kuki Chocolate Chip a Lenny & Larry, 1 kuki - 40 g.
• Kind Bar, Dark Chocolate Peanut Butter, 1 bar - 13 g.

Manaʻolana, kōkua kēia i ka hōʻike ʻana i ka nui o nā meaʻai hiki ke hoʻoneʻe i kāu mau kalapona i kēlā me kēia lā. ʻO ka ʻoi aku ka nui o ka hana ʻana, ʻoi aku ka pilikia o nā carbohydrates.

E makaʻala pū me nā paʻakai, nā mea kīkī kope, nā pāpaʻi kilika, nā ʻakika ʻawaʻawa, ka ricotta, nā ʻakilika a me nā yogurts i loaʻa mau kaʻaleʻa (he pahu o ka yogurt ʻono mai ka brand Dannon, ʻo Danone ma Sepania, he 30 g o nā carbohydrates), ʻoi aku ka nui. nā mana haʻahaʻa momona. ʻOi aku ka maikaʻi e koho nā mana olakino e like me ka cream maka a i ʻole ka paʻakai, ka pata i hānai ʻia i ka mauʻu, ka yogurt piha momona (ʻaʻohe kō i hoʻohui ʻia, aia ma kahi o 6 grams o nā carbs i kēlā me kēia pahu), kefir, a i ʻole Adonis bar.

Nā lole komo

Hoʻopiha pinepine ʻia nā ʻaʻahu i nā sugars a me nā carbohydrates, ʻaʻole e haʻi i ka hydrogenated a me nā aila rancid. ʻOiai ʻike mākou ua pau nā mea momona haʻahaʻa, aia nō nā huahana ma waho. "haahaa i ka momona"A"calorie haʻahaʻa"Hoʻolaha ʻia kēlā me ke olakino. Mai kuai oe; pono lākou e hoʻohana i kekahi mea e pani ai i ke ʻano momona o ka momona, a ʻo ia ke kō. Hoʻopili kēia i nā mea momona haʻahaʻa e like me ka momona momona haʻahaʻa a me nā lole. "kukui".

E hoʻomanaʻo hoʻi ʻo ka nui o ka lawelawe ʻana ma nā lepili he ʻelua punetēpē, ʻoi aku ka liʻiliʻi ma mua o ka hapa nui o ka poʻe e hoʻohana ai a he maʻalahi loa ke hele i luna a paʻakikī ke kāohi. E nānā mau i nā lepili, a koho i nā lole i hana ʻia e like me ka ʻaila a me ka vīnega, nā mea ʻala a i ʻole nā ​​​​lāʻau, avocado, a me nā mea ʻē aʻe, a i ʻole nā ​​mea momona momona piha, e like me kēia mai Primal Kitchen, e like me ka hiki.

Kaulana

ʻO ka hapa nui o nā ʻuala maʻamau a nā kīʻaha māmā Hoʻohana lākou i ka palaoa a me ke kō e hoʻomaikaʻi ai i ka ʻono a me ke ʻano, no laila e makaʻala i kēia, ʻoi aku ka maikaʻi i ka wā e ʻai ai. A he manaʻo maikaʻi paha kēlā coleslaw me kāu kāpeti a me ka mayo, akā nui nā kīʻaha ʻaoʻao e komo pū me ke kō me ka momona.

ʻOi aku ka maikaʻi o ka pale ʻana i nā kīʻaha e like me kēia a hana ʻoe i kāu mau mana haʻahaʻa haʻahaʻa ma ka home.

Nati

ʻAe, hiki i nā nati ke lilo i ʻāpana o ka meaʻai ketogenic, akā ʻaʻole like lākou a pau. E makaʻala i kēia mau hua kalapona kiʻekiʻe (nā kalapona no 30 oz / 1g lawelawe):

• ʻO Chestnut - 13.6 g.
• Nā hua cashew - 8.4 g.
• Pistachios - 5.8 g.
• Nā pīni - 3.8 g.

E hoʻopili i nā ʻano momona momona, haʻahaʻa-carb a mai hele i luna. (No ka ʻike hou aku e pili ana i nā hua keto kūpono, e ʻike i kēia pou). Eia kekahi, e hōʻoia i kāu mau koho āpau he maka a ʻaʻole i ʻono a ʻono ʻia i kekahi ʻano, a pale i nā hui ʻana e hui pū i nā huaʻai me nā hua maloʻo e like me nā huawaina.

Nā hua

ʻAʻole ʻae ʻia ka hapa nui o nā huaʻai ma ka ʻai ketogenic. ʻO kēia no ka mea hiki i ka lima liʻiliʻi ke hōʻino i kāu helu kalapona no ka lā:

• ʻO ka maiʻa, ka nui waena - 25 g.
• ʻO Apple, nui ka nui - 18 g.
• ʻAlani, nui ka nui - 15 g.
• Nā hua waina, 1 kīʻaha - 15 g.
• Cherries, 1/2 kīʻaha - 9 g.
• Kiwi, nui ka nui - 8 g.
• Blueberries, 1/2 kīʻaha - 7 g.
• Strawberries, 1/2 kīʻaha - 6 g.
• Raspberries, 1/2 kīʻaha - 3 g.
• Blackberries, 1/2 kīʻaha - 4 g.

E like me kāu e ʻike ai, ʻoi aku ka maikaʻi o nā huaʻai e mālama iā ʻoe i ka carb haʻahaʻa, akā ʻoi aku ka maikaʻi o ka hoʻohana ʻana no nā hanana kūikawā e like me nā mea ʻono. ʻOiai ʻaʻole maikaʻi loa ka lawelawe ʻana i ka hapalua kīʻaha, ʻoiaʻiʻo he ʻuʻuku wale nō ia, a ʻoi aku ka nui o ka poʻe i ʻai i kēlā i ka noho hoʻokahi.

ʻO nā mea kanu Starchy

I kēia manawa, e akaka: pono mākou i kā mākou mea kanu. He mea nui ka loaʻa ʻana o kēlā mau micronutrients makamae i loaʻa i nā mea kanu. Me kēlā ʻōlelo, ʻaʻole like nā mea kanu āpau. ʻO nā huaʻai e ulu ana ma lalo o ka honua, ʻoi aku ka nui o nā huaʻai starchy, ʻoi aku ka nui o nā kaʻa

• ʻO ka ʻuala, 1 kālua nui - 54 g.
• ʻO ka ʻuala, 1 kīʻaha o ka puree - 34 g.
• Hash browns, 1 kīʻaha - 50 g.
• ʻO ka ʻuala, 1 ka mea i kālua ʻia - 20 g.
• ʻuala, 1 kīʻaha o ka puree - 55 g.
• ʻO Yam, 1 ʻai nui-nui - 28 g.
• Parsnips, 1 kīʻaha i ʻoki ʻia - 17 g.

ʻO ka lawelawe ʻana a i ʻole ka liʻiliʻi o ka ʻuala e hui ai (a i ʻole ʻaneʻane pālua!) ʻO kāu mau kalapona no ka lā. I kēia manawa no ka hoʻohālikelike ʻana, e nānā kākou i kekahi mau koho meaʻai meaʻai keto-friendly:

• Spinach, 1 kīʻaha maka - 0.4 g.
• Kāpena, 1 kīʻaha maka - 3 g.
• Broccoli, 1 kīʻaha maka - 4 g.
• Kale, 1 kīʻaha maka - 6 g.
• Kukama, 1 kīʻaha i ʻoki ʻia - 4 g.
• Zucchini, 1 kīʻaha maka - 3 g.

ʻO ka lalo: he olakino a maikaʻi nā mea kanu no mākou; Pono mākou e noʻonoʻo i nā ʻano keto carb haʻahaʻa a hoʻomaopopo i nā ʻokoʻa ākea o ka nui o ka carb.

Carnes

ʻAe, aia kekahi mau ʻiʻo i hoʻoponopono ʻia i loko o nā ʻakika huna. ʻO ka ʻiʻo Deli, ka ham, ka ʻiʻo ʻiʻo, ka puaʻa, a me ka sausage i hoʻohui pinepine i ke kō a me ka mākiko, no laila e heluhelu mau i nā lepili. E hōʻalo i nā mea i kapa ʻia ʻo "haahaa i ka momonaʻOmalamalama“E like me ka mea maʻamau i hoʻohui ʻia nā ʻōpala.

Ua hoʻohui ʻia paha nā hua iʻa hiki ke hoʻohui ʻia i nā starch a i ʻole nā ​​kō i loko o kā lākou ʻai. No laila e makaʻala pū kekahi iā lākou.

No nā meaʻai ʻē aʻe i ʻike ʻia he haʻahaʻa haʻahaʻa akā ʻaʻole maikaʻi no ka ʻai ketogenic, e nānā i kā mākou papa inoa o ʻO nā meaʻai e hōʻalo ʻia ma ka ʻai Ketogenic.

Helu Kalapu Upena

Ma waho aʻe o ka hoʻomaʻamaʻa ʻana i ka helu ʻana i ka awelika o ka nui o nā ʻakika i loko o kahi meaʻai, pono e hiki iā mākou ke helu maʻalahi i ka ʻupena carbohydrates i nā meaʻai i hōʻailona ʻia. ʻO nā mea a pau āu e hana ai, ʻo ia ka ʻimi ʻana i ka nui o ka grams o nā carbohydrates, ka nui o ka grams o ka fiber, a unuhi i ka fiber mai nā carbohydrates. E hoʻohana i kēia helu no kāu hāʻawi kaʻa keto i kēlā me kēia lā.

ʻO nā meaʻai holoʻokoʻa a me nā meaʻai i hoʻopaʻa ʻia e ʻōlelo nei he "maikaʻiLoaʻa iā lākou nā kalapona e pono e pale aku i ka wā keto. ʻO ka hoʻomaopopo ʻana i ke ʻano o ka palena o ka carbohydrate i kēlā me kēia lā e pili ana i nā meaʻai o kēlā me kēia lā e hiki ke helu i nā ʻakika i loko o kahi ʻai ketogenic e maʻalahi loa. A e hoʻomanaʻo, ʻo ke ala maikaʻi loa e ʻike pono ai i kāu mea e ʻai ai, ʻo ia ka ʻai ʻana i nā meaʻai keto hou a me ka kuke ʻana ma ka home e like me ka hiki. Mahalo kou olakino iā ʻoe.