ʻO ka hahai ʻana i kahi meaʻai momona momona haʻahaʻa, ʻo ia hoʻi i kekahi manawa pono ʻoe e noʻonoʻo me ka hoʻololi ʻana i nā meaʻai.
ʻOiai he nui nā pono olakino e pili ana i nā legumes, ʻo ka noho ʻana i ka ketosis ʻo ia ka mea e kaupalena ʻia kāu mau legumes ... ʻAe, ʻoiai inā ʻoe e helu ana i nā kalapona ʻupena.
Inā makemake ʻoe i nā pono o ke ketosis akā nele ʻoe i nā legumes, ʻo kēia ka ʻatikala no ʻoe. Aʻole "haaleleʻO ka Tacos, ka meaʻai India, a me ka meaʻai ʻAsia no ka mea he haʻahaʻa ʻoe. Akā, e hoʻāʻo i kēia mau ʻano keto kūpono e hoʻohālike i ke ʻano a me ka ʻono o kekahi o kāu kīʻaha legume punahele.
Papa Kuhikuhi
Ua kūpono nā legumes keto?
E like me kāu e heluhelu ai i kēia ʻatikala, ʻaʻole kūpono nā legumes i ke keto.
ʻO ka chickpeas Keto?
Pane: ʻAʻole ketogenic ka chickpeas. E like me ka hapa nui o nā legumes, he kiʻekiʻe loa ko lākou kiʻekiʻe kiʻekiʻe. ʻO Chickpeas kekahi o nā ...
ʻO nā pīni hoʻomaʻemaʻe keto?
Pane: ʻAʻole keto ka pī i hoʻomoʻa ʻia. E like me ka nui o nā pī, loaʻa ka nui o nā haʻahaʻa. Loaʻa i kēlā me kēia lawelawe ʻana o nā pīni hoʻomaʻemaʻe (1 kīʻaha) he 20,3 g ...
ʻO Beans Keto?
Pane: He kiʻekiʻe loa nā ʻano pīni a pau i loko o ka waiʻaleʻa i hiki ke hoʻohana ʻia ma ka ʻai keto, koe naʻe ka soya ʻeleʻele. ʻO ka pī…
He ʻeleʻele ʻo Keto Soy Beans?
Pane: ʻO nā pīni ʻeleʻele ka piʻi keto kūpono loa i loaʻa. No ka poʻe i ka meaʻai ketogenic, ʻo nā mea paʻa i ka pī ...
A ʻoiai hiki iā ʻoe ke noʻonoʻo i nā legumes ma ke ʻano he mea kanu, he ʻāpana maoli nō ia o kahi hui like ʻole, akā like, nā mea kanu i kapa ʻia ʻo legumes. ʻO ka legume kahi mea kanu a i ʻole ka hua a i ʻole ka hua o kahi mea kanu i loaʻa mai ka ʻohana Fabaceae.
ʻO ka ʻokoʻa nui ma waena o nā legumes a me nā mea kanu ʻo ia ka ʻike protein, ʻo nā legumes kahi kumu waiwai o nā amino acids.
ʻO nā legumes kahi mea kanu i ke kauwela. Ma hope o ke kanu ʻana, lawe lākou i 55-60 mau lā e oʻo ai. I loko o ka pahu nui, huli nā legumes i ka ʻōmaʻomaʻo i ke kala oʻo āu e ʻike ai ma ka hale kūʻai.
E ʻike ʻoe i nā legumes ma nā ʻano kīʻaha like ʻole a puni ka honua. Ma ka moʻomeheu, ua hoʻohana ʻia lākou ma ke ʻano he kumu protein no nā lāhui he nui no nā kaukani makahiki.
Ehia mau kalapona i loko o ka legumes?
Ua piha nā legumes i nā huaora a me nā minela. Eia kekahi laʻana, aia i loko o ke kīʻaha o nā pīʻeleʻele:
| ʻO Thamin | .42mg | RDI 38% |
| Riboflavin | .1mg | RDI 7% |
| Folate | 256ug | RDI 64% |
| Hierro | 3,6 mg | 20% IDR |
| Kālā | 241mg | RDI 34% |
| Zinc | 1,93 mg | 20% R + D + I |
| Magnesio | 120mg | RDI 38% |
Eia nō naʻe, ke nānā ʻoe i kā lākou macronutrient profile, puka mai kekahi kiʻi ʻokoʻa ( 1 ):
| Kalepona | 227 kcal |
| ʻAila | 1 G |
| Pūkohu | 35% |
| Huina ʻaʻā | 61% |
| Puluniu | 35% |
| Net carbs | 36 |
Me ka nui o ka helu kalapona he 41 grams a me 13 grams o ka fiber, hāʻawi nā pīni ʻeleʻele iā ʻoe i ka helu ʻupena carb o 26 grams. ʻOiai inā ʻoe e puʻunaue i ka hapalua kīʻaha, aia ʻoe ma 13 grams o ka ʻupena ʻupena.
No ka hapa nui o ka poʻe i ka meaʻai ketogenic, he nui wale kēia o nā kalapona.
A ʻaʻole wale ka pī ʻeleʻele i ka wā e pili ana i nā legumes high-carb. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o nā legumes i loaʻa i kahi maʻi carbohydrate like.
| ʻO Chickpeas ( 2 ) | 45 mau pākeke | 13 mau huna o ka puluniu | 32 grams o nā kalapona ʻupena |
| Pinto pī ( 3 ) | 45 mau pākeke | 15 mau huna o ka puluniu | 30 grams o nā kalapona ʻupena |
| Mau pi ( 4 ) | 40 mau pākeke | 13 mau huna o ka puluniu | 27 grams o nā kalapona ʻupena |
Moʻolelo o ka moʻolelo? E hāʻule paha nā legumes i kāu ʻāpana i "e pale"Inā makemake ʻoe e noho i ka ketosis. ʻO ia hoʻi, ke ʻole ʻoe e hana a ʻai keto i manaʻo ʻia (TKD) a i ʻole ʻai keto cyclical (CKD).
ʻO ka nūhou maikaʻi, ʻo ke ʻano (me kahi akamai liʻiliʻi) hiki ke hāʻawi iā ʻoe i kekahi mau mea legume maikaʻi loa.
ʻO 3 mau mea hoʻololi kalapona haʻahaʻa no nā legumes
ʻAʻole pili ka ʻai keto i ka nele. ʻO ka ʻoiaʻiʻo, ʻo kahi ʻāpana o ka noho ʻana i ka meaʻai keto no ka wā lōʻihi ka loaʻa ʻana o ka hauʻoli i nā meaʻai āu e ʻai ai. He mea koʻikoʻi kēia ʻano i ka ʻai ketogenic. ʻAʻole hiki iā ʻoe ke haʻalele. ʻAʻole hiki iā ʻoe ke mālama i kahi nohona keto lōʻihi inā ʻaʻole ʻoe e manaʻo e kaupalena ana kāu ʻai iā ʻoe.
Me ka noʻonoʻo ʻana, inā makemake ʻoe i nā legumes, e nānā i kēia mau mea hoʻololi legume haʻahaʻa a me keto kūpono.
- Piʻi ʻōmaʻomaʻo.
- ʻO nā pīni hoʻomaʻamaʻa ʻole me ka pī.
- Nā halo Enoki.
# 1: pī
Inā ʻoe e hahai iā ia nānā a ʻike i nā legumes, ʻo ka pī ka mea kokoke loa iā ʻoe. He ʻano like ko lākou, a ʻoiai ʻoi aku ka liʻiliʻi ma mua o ka hapa nui o nā legumes, ua like pū lākou me ke ʻano.
ʻO ka Pōmaikaʻi Peas: Loaʻa iā lākou ma kahi o ka hapalua o nā kalapona i kēlā me kēia lawelawe ʻana o kahi pīni maʻamau. Me 10 grams o nā kalapona a me 4 grams o ka fiber, e hoʻopau ʻoe me 6 grams o nā kalapona ʻupena no ka hapalua kīʻaha pī.
Ke hoʻohālikelike ʻia me nā pīni ʻeleʻele, aia ma kahi o 13 grams o nā kalapona ʻupena, lawe ka pī i ka keke no nā legumes haʻahaʻa. ʻO ka pī kekahi kumu maikaʻi loa o ka huaʻa A a me ka huaʻa K a he waiwai i loko ʻaʻano protein.
Hiki iā ʻoe ke hana i ka pī i loko o kāu chili, salakeke, a i ʻole curries i pani no ka pī. Eia nō naʻe, ma muli o ko lākou ʻono ʻokoʻa, ʻaʻole maikaʻi ka pī me kekahi mau meaʻai. I kēia hihia, pono paha ʻoe e hana i kahi hoʻāʻo a me ka hewa.
A e hoʻomanaʻo, no ka loaʻa ʻole o ka nui o nā kalapona e like me nā legumes, ʻoi aku ka kiʻekiʻe o ka pī ma mua o ka nui o nā meaʻai liʻiliʻi haʻahaʻa. No laila, e mālama pono i kāu lawe ʻana iā lākou!
# 2: ʻO nā pīni i hoʻomaʻamaʻa ʻole ʻia me ka piʻi ʻole
Inā makemake ʻoe i kahi kīʻaha piʻa haʻahaʻa akā ʻaʻole makemake ʻoe e loaʻa i ka pī, ua laki ʻoe. E hoʻolauna: nā pīni hoʻomaʻamaʻa ʻole me ka pī.
Hiki iā ʻoe ke hoʻāʻo i kēia ʻano ʻai Keto Adapted, e hoʻohana ana i ka eggplant, ka puaʻa, a me nā ʻano mea ʻala like ʻole e hana hou i ka ʻono a me ke ʻano o nā pīni i hoʻomaʻemaʻe ʻia, akā me kahi hapa o nā ʻakika. ʻO luna me ka paʻakai, ka ʻaila ʻawaʻawa, a me nā aniani ʻōmaʻomaʻo ʻokiʻoki no ka hopena piha.
A me kēlā me kēia lawelawe ʻana, hāʻawi wale ʻoe i 93 calories, 5.7 grams o ka protein a me 3.2 net carbs. ʻO ia ka mea maikaʻi a ʻono like.
Nui nā ʻano mea ʻai pī keto refried. E hana wale i kahi hulina wikiwiki a loaʻa ka meaʻai i kūpono iā ʻoe.
# 3: Nā Halo Enoki
Kiʻi kiʻi: ʻO ka Moʻa Enoki a me ka ʻala ʻala.
Inā ʻoe e ʻimi nei i kahi pani haʻahaʻa haʻahaʻa e like me ke ʻano o nā legumes i kuke ʻia, he koho maikaʻi loa nā halo. ʻOiai hāʻawi nā halo i kahi ʻiʻo maoli a me ka ʻono umami, makemake pū lākou e komo i nā ʻono he nui.
E like me nā legumes, loaʻa nā halo enoki hou a hiki ke hoʻohui ʻia i nā sopa a me nā salakeke.
Hoʻokahi kīʻaha o kēia mau halo he 24 ka nui o nā calorie, ʻoi aku ka liʻiliʻi ma mua o 1 grams o ka momona, 5 grams o nā carbohydrates, 3 grams o ka ʻupena carbohydrates a kokoke i 2 grams o ʻaʻano protein.
Me 3 wale nō kalaka o ka ʻupena ʻupena, ua hōʻoia ʻia kēia mau halo e kūpono pono i loko o nā kūlana o kāu ʻai kaʻa haʻahaʻa a i ʻole keto. Eia naʻe, ʻaʻole ʻo ia wale nō ka pōmaikaʻi o kēia pani pīni haʻahaʻa haʻahaʻa.
Hāʻawi pū ka ʻaha Enoki i ka nui o nā huaora a me nā minela e like me ka hao, magnesium, phosphorus, potassium, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), a me vitamin B9 (folate. ) ( 5 ).
Lawe i ka meaʻai: Kāohi i nā legumes mai ka noho ʻana i ketosis
ʻOiai ʻaʻole maikaʻi ʻole kekahi mau legumes iā ʻoe, hiki ke kiʻekiʻe loa lākou i nā kalapona inā ʻoe ma ka ʻai haʻahaʻa a i ʻole keto. Me kēia mau mea ʻokoʻa haʻahaʻa haʻahaʻa piha, ʻaʻohe palena o nā ʻano kīʻaha pīni like ʻole āu e hana ai. E nānā i kēia ʻatikala, hiki ke kōkua iā ʻoe e ʻimi i kahi lawelawe liʻiliʻi a ʻelua paha o kekahi mau ʻano kikoʻī.