Nā Huaʻai Keto: ʻO ke alakaʻi hope loa

Inā ua ʻai ʻoe i ka ʻai keto no kekahi manawa, nele paha ʻoe i ka hua. Manaʻo ka hapa nui o ka poʻe no ka mea ʻo ka ʻai ketogenic kahi meaʻai haʻahaʻa haʻahaʻa loa, ʻaʻohe o nā huaʻai a pau, ma muli o kā lākou mau kō maoli. ʻAʻole ʻoiaʻiʻo loa kēia manaʻo.

Ma kēia ʻatikala e pane mākou i nā nīnau penei:

• He hua keto paha?
• He aha ka hua keto?
• He aha ka hua maloʻo keto hana maʻalahi?
• He aha ka hua ʻaʻole keto hana maʻalahi?
• He monk hua keto hana maʻalahi?

ʻOiai he ʻoiaʻiʻo ʻo kekahi mau huaʻai (e like me ka maiʻa, no ka laʻana) he kiʻekiʻe i ke kō a ʻaʻole kūpono no ka ʻai keto maʻamau, he mea nui ka mālama ʻana i kekahi hua ma kāu pā. ʻOi aku ka kiʻekiʻe o ka fiber.

Me ka ʻai ʻana i ka momona maikaʻi, hiki i kekahi manawa ke hoʻowalewale i ka hoʻokuʻu ʻana i nā meaʻai mea kanu. ʻO ka hana ʻana i hiki ke alakaʻi i ka hemahema o ka vitamina a me ka mineral.. No laila ʻo ka hōʻoia ʻana he nui kāu mau mea kanu kala i kāu ʻai keto he mea koʻikoʻi ia no kou olakino.

He ʻoiaʻiʻo ʻo ka hapa nui o ia mau kala e hele mai mai nā mea kanu, akā ʻaʻohe pono e hoʻokuʻu i nā hua. ʻO ke koho ʻana i nā huaʻai kūpono, pehea ka nui a me ka manawa e ʻai ai iā lākou ʻo ia ke kī i ka loaʻa ʻana o kekahi mau ʻāpana hua ma kāu papa ʻai keto me ka pau ole o ka ketosis.

ka papa inoa wikiwiki

Kaomi ma kahi hua e heluhelu hou aʻe e pili ana i kēlā me kēia ma lalo o ka ʻaoʻao.

• ʻApekikana
• Coco
• ʻO ka mauʻu
• ʻO Blackberries
• ʻeleʻele ʻāhiu
• Cranberries
• ʻO Raspberries
• Nā lemoni
• lima kēia
• Guava
• ʻawaʻawa melon
• ʻO Tomato
• ʻO nā ʻoliva ʻōmaʻomaʻo a ʻeleʻele
• Hua mōneka

Kāpae Keto wikiwiki

ʻO ka ʻai keto kahi meaʻai momona kiʻekiʻe, haʻahaʻa-protein, haʻahaʻa-carbohydrate i loaʻa i ka noiʻi nui e kākoʻo ana i kona hoʻohana ʻana no nā maʻi he nui a me nā pilikia e like me ka momona, ka maʻi diabetes, ka epilepsy, ka maʻi puʻuwai, ka maʻi kanesa, a me nā mea hou aku. Aia mākou ma ʻaneʻi e alakaʻi iā ʻoe i kekahi o nā pono he nui e pili ana i ka ʻai ketogenic, ʻoi aku ma mua o ka hoʻemi ʻana i ke kaumaha. Hiki i nā poʻe like ʻole ke hele keto no nā kumu like ʻole, akā hiki i kēlā me kēia kanaka ke hana i ka hopena maikaʻi i ko lākou ola ma o ka hele ʻana i kēia huakaʻi. E heluhelu hou aʻe i kā mākou Keto Guide.

Ka Nīnau Carb: Net Carbs, Fiber, a me nā hua Keto

ʻO ka hoʻomaopopo ʻana i nā kikoʻī i ke ʻano o ka ʻupena carbohydrates i hoʻohālikelike ʻia me ka nui o nā carbohydrates e kōkua iā ʻoe e hoʻomaopopo maikaʻi i ke kumu e hiki ai iā ʻoe ke lawe i kekahi hua ma ka ʻai keto a me nā pōmaikaʻi e hiki ke lawe mai iā ia. ʻO nā hua ketogenic meaʻai-friendly, a i ʻole nā ​​hua keto, he mau hua i kiʻekiʻe i ka fiber a haʻahaʻa i ke kō ma mua o nā ʻano ʻano keto-friendly. ʻO kēia ka mea i loaʻa i kēia mau hua keto ka helu kaʻa kaʻa haʻahaʻa.

ʻO ka hoʻomalu ʻana i nā kaʻa ma ka ʻai Keto e pili ana E nānā i kāu kōpaʻa koko e pale aku i ka nui o ka insulin a pale i ka mālama ʻana i ka glycogen. Mālama ka fiber i nā spike a hoʻopau maoli i kekahi o nā kalapona. ʻO ia hoʻi, aia kekahi mau koho maikaʻi no ʻoe ma ka aisle hua.

No ka helu ʻana i nā kala kala ʻupena, e unuhi i ka fiber mai ka nui o nā kala kalapona. No laila, inā loaʻa iā ʻoe he 10 kalama o ka nui o nā kalapona a me 7 kalama o ka fiber, ʻo ka ʻupena ʻupena he 3 grams wale nō no kēlā mau ʻāpana hua keto. He nūhou maikaʻi kēia inā makemake ʻoe i nā huaʻai a i ʻole makemake ʻoe e hoʻohui i kahi ʻono liʻiliʻi i kāu meaʻai keto smoothie e hiki mai ana. No laila me ka ʻole o ka hoʻopaʻapaʻa, e ʻike kākou i ke aha hua keto aia a hiki iā ʻoe ke hauʻoli i kāu ʻai ketogenic.

15 Nā huaʻai kūpono keto

1- ʻAvocados

ʻAʻole paha ʻoe i ʻike, akā he hua maoli ka avocado. ʻOiaʻiʻo, inā ua ʻai ʻoe i ka meaʻai keto no kekahi manawa, ua ʻai mua paha ʻoe i nā avocados, no laila ʻaʻole mākou e nānā nui iā lākou, akā manaʻo mākou he mea pono ke haʻi aku paha ʻoe. ai i kekahi hua me ka ike ole. Avocados He kiʻekiʻe lākou i ka momona monounsaturated (5 grams) a loaʻa iā lākou ka helu carb net o 1 gram (4 huina, 3 fiber). INA ʻoe he mea pāʻani avocado ʻoiaʻiʻo e like me aʻu, (e nānā inā hāʻawi lākou iaʻu aia nō lākou i ka logo o ka pūnaewele) ʻaʻole hiki iā ʻoe ke ʻōlelo hou aku ʻo ka mea ʻino loa o ka ʻai keto ʻo ka loaʻa ʻole o ka hua keto. No ka mea, ʻo kekahi o nā meaʻai nui o ia mea he hua.

2- niu

ʻO kekahi hua i kūpono no ka ʻai ketogenic, ʻo ka mea hoʻihoʻi wale nō ka mea paʻakikī ke loaʻa i kekahi manawa, ʻo ia ka niu pala hou. Eia hou, ke hoʻohana nei nā mea make keto kahiko i ka aila niu, wai niu, a me ka palaoa niu. Akā ʻo ka piha ka hua niu maoli i ka fiber (7 grams, 3 net carbs) a he mea ʻono ia e kōkua iā ʻoe e hoʻopau i ka makemake. Hāʻawi pū kekahi kīʻaha niu hou iā ʻoe i ka 60% o kāu koi manganese i kēlā me kēia lā.

Inā ʻaʻole hiki iā ʻoe ke loaʻa hou, a laila e noʻonoʻo ʻoe i ka pata niu e kōkua i ke pale ʻana i ka ʻiʻini momona i kēlā me kēia manawa. ʻO kēia wai niu ka ʻiʻo a me ka ʻaila o ka niu i hui pū ʻia i loko o kahi ʻano like me ka pata a i ʻole ka ʻaila pīkī. Maikaʻi loa. Inā ʻaʻole hiki iā ʻoe ke loaʻa ia mea ma nā hale kūʻai, hiki iā ʻoe ke hana iā ʻoe iho ma ke kūʻai ʻana i ka niu i ʻoki ʻole ʻia a hoʻomaʻamaʻa ʻia i loko o ka mīkini meaʻai. E hoʻokuʻu ʻia nā ʻaila mai nā ʻāpana a lilo i pata. Yum!

Nā Hua Keto Nalo paha ʻoe

I ka keto ua manaʻo ʻia he mea aʻoaʻo ka mea i kapa ʻia e kekahi ai i ke anuenue. ʻO ka ʻai ʻana i ke ānuenue, ʻo ia ka hoʻopiha ʻana i kāu pā me nā meaʻai kala e hōʻike ana i nā ʻano mea kanu like ʻole. ʻAʻole kōkua wale ka ʻano like i ka loaʻa ʻana o ka nui o nā micronutrients, akā hānai pū kekahi i ka flora i loko o kou ʻōpū. ʻO ia ka mea e kōkua i ka hoʻoikaika ʻana i kāu ʻōnaehana pale a mālama i kāu kōpaʻa koko.

He ala ka Nature e hoʻolako i nā mea a pau e pono ai mākou e noho olakino, a ʻike ʻia nā meaʻai like ʻole e like me nā kala like ʻole o ke ānuenue. No ka laʻana, ʻike ʻia ka Vitamin C i nā mea kanu ʻulaʻula, ʻalani, a melemele. ʻIke ʻia kekahi ʻano antioxidant i kapa ʻia he anthocyanin i nā mea kanu uliuli, poni, a me ka violet. ʻOiaʻiʻo, aia pū kekahi i ke aupuni mea kanu. ʻIke ʻia ʻo Beta-carotene, kahi mea mua i ka huaora A, i loko o nā lau ʻōmaʻomaʻo ʻeleʻele a me nā kāloti ʻalani. He liʻiliʻi wale kēia o nā laʻana he nui o nā meaʻai kala i loko o nā mea kanu a mākou e ʻai ai.

ʻO kēia mau mea a pau e ʻōlelo ai ʻo ka hoʻokuʻu ʻana i kekahi mau huaʻai haʻahaʻa haʻahaʻa hiki ke hoʻopau iā ʻoe i kekahi mau meaʻai pono. Eia nā huaʻai maikaʻi loa e ʻai ai ma kahi papaʻai keto:

3- Huaale

Ua like nā hua me ka lole kūlohelohe. Nui nā ʻano hua a pau ma ka hoʻolālā keto no ka mea ua piha lākou i ka fiber meaʻai. ʻAʻole pili kēia i nā cheri a i ʻole nā ​​hua waina inā ʻoe e noʻonoʻo nei e hui pū iā lākou i kēia ʻāpana. He kiʻekiʻe loa kēlā mau huaʻai ʻelua i ke kō. Akā ʻo nā hua maoli: ʻeleʻele, strawberries, blueberries, cranberries (ʻaʻole i maloʻo), a me nā raspberries nā hua keto maikaʻi loa.

ʻO Berries kekahi o nā huaʻai nui loa i loaʻa ma ka mākeke i kēia lā, a he haʻahaʻa hoʻi ko lākou helu ʻana i ka ʻupena ʻupena ma mua o nā ʻano huaʻai ʻē aʻe (kokoʻo nā ʻelua o ka māhele "ʻike").

Eia kahi wehewehe maʻalahi no 1/2 kīʻaha o kēlā me kēia hua me nā loulou i nā kikoʻī hou aku:

• ʻO Blackberries: 31 kalola, 3.5 mau kalapona
• ʻeleʻele ʻāhiu: 31 kalola, 3.5 mau kalapona
• ʻO ka mauʻu: 24 kalola, 4 mau kalapona
• Kālika: 42 kalola, 9 mau kalapona
• ʻO Raspberries: 32 kalola, 3 mau kalapona
• ʻO nā kuihi: 33 kalola, 4.4 g mau kalapona.
• Acai: 24 calories, 1 g kaʻaʻaʻa.

ʻOiai he mea liʻiliʻi paha ka 1/2 kīʻaha o ka huaʻai, ʻo ia ka nui kūpono e hoʻohui i kahi salakeke i hoʻopiha ʻia me nā mea kanu haʻahaʻa-carb, kahi protein olakino, a me kahi lole momona momona. ʻO ia ka nui kūpono e hoʻohui i kahi smoothie me kekahi mea ʻono stevia hou no ka mea ʻono. ʻAʻole paha ʻo Cranberries ka hua ʻono loa e ʻai ai iā lākou iho, akā e ʻoki i kahi huaʻala hou a hana i kahi ʻono i luna o kahi ʻāpana puaʻa a i ʻole kahi ʻāpana iʻa hou no kahi kīʻaha ʻono, ʻala a me ka meaʻai.

4- Melon awaawa

ʻO Cantaloupes kahi mea hoʻohui kupaianaha i kāu papaʻai keto. He kiʻekiʻe lākou i loko o ka wai, no laila e hoʻomaʻemaʻe ʻoe i ka wā e ʻai ai, ʻoi aku ka maikaʻi, no ka mea maʻalahi ke hoʻoheheʻe ʻia ma ka ʻai ketogenic. He mea hoʻohui maikaʻi nā melon i ka ʻaina awakea; ʻO wai makemake ʻole i ka melon i ʻōwili ʻia i ka ham? Hāʻawi pū lākou i nā ʻano huaora a me nā minela e kōkua i ka mālama ʻana i kāu mau electrolytes.

Eia nā waiwai waiwai o ka melon ʻawaʻawa no 1 kīʻaha piha.

• ʻawaʻawa melon: 24 kalola, 2,8 mau kalapona

5- Lemona a me nā lime

ʻAʻole nā ​​hua citrus a pau keto-friendly, akā ʻoiaʻiʻo e hoʻokō kēia mau 2 i ka hana.

ʻAʻole paha ʻoe e make ana e hoʻomoe i kou mau niho i loko o ka lemona a i ʻole ka lime, akā ʻo ka ʻike ʻana ua ʻae ʻia kēia hua keto, a me kāna mau wai, no kāu papa meaʻai keto e kōkua iā ʻoe e hoʻomaʻamaʻa i kāu protein a hoʻoulu i kāu smoothie keto a inu paha.

Eia nā ʻike meaʻai e pono ai ʻoe e ʻike:

• 30ml/1oz wai lemon: 6 kalola, 2 mau kalapona
• 30oz/1ml wai lime: 7 calorie, 1 kaʻa kalapona

Inā aia ʻoe ma kahi pae o kāu huakaʻi keto kahi āu e hauʻoli ai i ka ʻai ʻai homemade i kēlā me kēia manawa, e noʻonoʻo e hana i kahi hui me keto ginger, lemon, wai soda, a me stevia. A i ʻole e hoʻāʻo i ka whiskey ʻawaʻawa me ka hui ʻana o ka lemon a me ka wai lime, ka soda club, a me ka stevia. ʻO kahi meaʻai liʻiliʻi liʻiliʻi e hele lōʻihi i ka mālama ʻana iā ʻoe ma keto no ka wā lōʻihi.

6.- Guava

La Guava He hua ʻāina ia ma ka ʻaoʻao hema o ʻAmelika Hui Pū ʻIa, ʻo Mexico hoʻi. E like me ka niu, ʻo kona pilikia nui ʻo ia ka paʻakikī ke loaʻa ma kekahi mau wahi. He kumu nui ia o ka potassium. A he ʻono ʻono kona ʻala. ʻO kēlā me kēia ʻāpana o ka hua ma kahi o 55 grams he aneane 5 grams o nā carbohydrates. No laila ʻaʻole kūpono ka hana ʻino ʻana. Akā he mea koʻikoʻi ka pālolo i ke kaulike electrolyte, a haʻalele pinepine ʻia i ka ʻai ketogenic. No laila hiki i kēia hua ke kōkua iā ʻoe e mālama i kāu mau pae potassium i nā waiwai kūpono.

7- He mau hua nō hoʻi nā ʻoliva!

ʻAʻole ʻike nui ʻia ʻo nā hua, ulu maoli lākou ma luna o nā kumulāʻau! Loaʻa i nā ʻoliva ʻoliva ʻōmaʻomaʻo ʻōmaʻomaʻo hiki ke haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa haʻahaʻa 0.5 ʻupena no ka 100 grams, e hoʻolilo iā lākou kekahi o nā "hua keto" maikaʻi loa e ʻai ai i ka wā e hahai ana i ka ʻai ketogenic.

8- ʻOtomato

E like me nā avocados, nā komako he hua maoli lakou. No laila inā maʻa ʻoe i ka hoʻohui ʻana i nā tōmato i kāu saladi, ke hoʻohui pū nei ʻoe i kēia hua keto me ka ʻike ʻole. Nui nā ʻano ʻano ʻōmato, a ʻo ka hapa nui o lākou hiki ke hoʻololi maikaʻi ʻia i kahi ʻai keto.

Pehea ka hua mōneka?

Mai puni wale i kona inoa! Hele mai ka hua Monk i ka wai, granular, a me ka pauda, ​​a ʻoiaʻiʻo, he mea ono ka haʻahaʻa calorie a me ka ʻole carb e ulu nei i ka kaulana. He koho mea ʻono maikaʻi keto-friendly ma muli o kona ʻano kīʻaha ʻole a hoʻohui ʻia i ka ʻono ʻono-ʻoi aku ka ʻono ma mua o ke kō! ʻOiaʻiʻo, ma ke ʻano he mea ʻono, he ʻono kikoʻī kona. ʻO kēia ka mea i loaʻa iā ia ka nui o nā mea aloha e like me nā mea hōʻino. No ka ʻike hou aku e pili ana i ka hua moa, hiki iā ʻoe ke heluhelu kēia ʻatikala.

Ke laina lalo: E ʻai i kāu hua keto!

Kūlike ʻole i ka mea āu i noʻonoʻo mua ai a haʻi ʻia paha, aia nā ala e hoʻokomo ai i kekahi mau huaʻai i loko o kāu papaʻai ketogenic. He mea koʻikoʻi ka huaʻai i nā meaʻai a pau no ka mea he waiwai ia i ka fiber a me nā micronutrients koʻikoʻi. Hoʻopili ʻia ka hoʻohana ʻana i ka fiber i ka flora ʻoi aku ka maikaʻi, kahi ʻōnaehana pale ʻoi aku ka ikaika, kahi haʻahaʻa haʻahaʻa o ka maʻi maʻi type 2, maʻi puʻuwai, a me kekahi mau maʻi maʻi digestive.

Mai poina i kēia māhele meaʻai koʻikoʻi no kou makaʻu i ka helu kaʻa. He haʻahaʻa nā ʻōpala ʻupena i nā huaʻai a mākou i wehewehe ai ma ʻaneʻi, no laila e hoʻohui i kekahi mau huaʻai i kāu papa o nā momona maikaʻi, protein, a me nā mea kanu haʻahaʻa haʻahaʻa e kaulike i kāu ʻai. E kōkua iā ʻoe e hōʻoluʻolu i kou niho ʻono i ka wā e noho ana ma ka hoʻolālā keto. A pēlā ʻoe e hoʻohui ai i kēlā mau meaʻai e pono ai no ka hana pono o kou kino.