ʻO Keto El Pan?

Inā ʻoe e nānā i ka aisle berena o kāu hale kūʻai punahele, e ʻike ʻoe i nā kakini o nā berena palaoa ʻokoʻa: multi-grain, whole wheat, rai, whole-wheat rye, white, sourdough, pita… ʻO ka mea pōʻino, ʻaʻohe o kēia mau koho i kūpono i ka ʻai keto.

ʻOkoʻa nā helu kikoʻī ma waena o kēlā me kēia ʻano berena, akā ʻo ka ʻāpana hoʻokahi ka maʻamau he 10-20g o nā kalapona ʻupena. He kiʻekiʻe kēlā i hiki ai i kahi lawelawe hoʻokahi ke hoʻokuke iā ʻoe ma luna o kāu palena kaʻa no ka lā holoʻokoʻa.

ʻO ka mea pilikia i loko o ka palaoa ʻo ka palaoa palaoa. Hoʻololi kou kino i ka palaoa i glucose (sugar), ka mea e hoʻonui ai i ka nui o ka insulin a hoʻolilo iā ʻoe i ke kō ma ke ʻano he momona.

Nui nā huahana pānaʻi haʻahaʻa haʻahaʻa e hoʻohana i nā mea ʻē aʻe e like me palaoa ʻalemona y palaoa niu. Aia kekahi mau makamae e hāʻawi ana i ka berena keto-friendly i loaʻa ma lalo o 5g o nā kalapona ʻupena i kēlā me kēia ʻāpana, e like me:

• Nā meaʻai lahilahi a lahilahi: 0 g o nā kalapona ʻupena no ka ʻāpana, bun a ʻōwili paha.
• ʻO Great Low Carb Bread Co.: 1g net carbs no ka ʻāpana.
• Moʻomeheu kumu: 3g o ka ʻupena kalapona i kēlā me kēia lawelawe a me ka gluten-free.
• Hoʻokahi wale nō: 4g o nā kalapona ʻupena i kēlā me kēia ʻāpana.

Ma muli o ka pipiʻi a paʻakikī ka loaʻa ʻana o ka berena haʻahaʻa haʻahaʻa i hana mua ʻia, nui ka poʻe meaʻai keto i kālua i kā lākou iho. No ka ʻimi ʻana i nā ʻano ʻano o kēia ʻano berena, kūpono me ka ʻai ketogenic, ʻo ka mea kūpono ke hoʻohana ʻoe i kēia mau huaʻōlelo:

• berena ao
• palaoa ʻalemona
• berena niu

Ma ka ʻaoʻao ʻē aʻe, hiki iā ʻoe ke hoʻokuʻu i ka ʻike berena keto ma ka hoʻololi ʻana i kēlā me kēia ʻāpana Lau lau lettuce i ka hana ʻana i nā sandwiches, hamburgers, sandwiches, a me burritos. A i ʻole ka meaʻai Mekiko.