Nrog rau qhov zoo li tsis muaj kev txwv ntau ntawm cov hmoov nplej, nws tsis yog qhov xav tsis thoob tias ntau tus neeg muaj kev nyiam thaum nws los ua noj thiab ci. Tab sis yog tias koj tab tom ua raws li kev noj zaub mov tsawg-carbohydrate lossis ketogenic, koj tuaj yeem xav paub txog cov carbohydrates hauv cov hmoov nplej sib txawv, tshwj xeeb tshaj yog cov kev coj noj coj ua.
Phau ntawv qhia no yuav muab tag nrho cov ntaub ntawv koj xav tau los txiav txim seb koj puas tseem tuaj yeem muaj cov hmoov nplej ua ib feem ntawm koj txoj kev ua neej tsis muaj carb keto. Tab sis ua ntej, tej zaum koj yuav xav tau ib qho kev qhia tshiab ntawm cov hmoov nplej tiag tiag.
Cov txheej txheem
hmoov nplej yog dab tsi?
Cov hmoov nplej yog cov hmoov ua los ntawm kev sib tsoo nplej.
Hom nplej twg, koj yuav nug? Cov nplej nplej feem ntau yog siv, tab sis hom hmoov nplej txawv nyob ntawm seb ntau npaum li cas ntawm cov nplej khaws cia thaum lub sij hawm milling. Peb ntu ntawm cov nplej muaj xws li endosperm, bran, thiab kab mob. Nov yog me ntsis ntxiv ntawm txhua yam ntawm cov khoom no.
#1: endosperm
Feem ntau ntawm cov hmoov nplej dawb uas pom niaj hnub no tsuas muaj ib feem ntawm cov nplej. Lub endosperm yog qhov chaw starchy ntawm cov nplej. Nws muaj carbohydrates, proteins thiab roj me ntsis.
#2: cawm
Cov bran ntxiv kev ntxhib los mos, xim, thiab fiber ntau rau cov hmoov nplej. Qhov no yog lub plhaub sab nraud ntawm cov nplej. Qhov no yog cov khoom uas muab tag nrho cov nplej hmoov nplej lawv cov ntxhib ntxhib ntxhib los mos thiab xim xim av.
#3: kab
Qhov thib peb ntawm cov nplej yog cov kab mob, qhov chaw yug me nyuam uas muaj feem ntau ntawm cov as-ham. Cov hmoov nplej uas muaj cov kab mob thoob plaws hauv cov txheej txheem milling yuav nplua nuj nyob rau hauv cov vitamins thiab minerals piv rau lwm cov hmoov nplej.
Cov no yog cov hauv paus ntsiab lus thaum nws los txog rau qhov muaj pes tsawg leeg ntawm cov hmoov nplej. Tab sis ua li cas txog cov hmoov nplej sib txawv? Yog tias koj tau mus rau qhov chaw ci ntawm koj lub khw muag khoom noj hauv zos, koj yuav pom ntau yam hmoov nplej rau xaiv.
Qee yam ntawm cov hmoov nplej classic suav nrog:
- Unbleached hmoov.
- Cov hmoov nplej
- ncuav mog qab zib hmoov.
- Pastry hmoov.
- Self-rising hmoov nplej.
- Cov hmoov nplej tag nrho.
- Rice hmoov.
- Soybean hmoov.
- Pob kws.
Khoom noj khoom haus cov ntaub ntawv rau Whole Wheat hmoov
Rau tag nrho cov hom phiaj, enriched, whole-wheat hmoov, ib khob noj muaj ze li ntawm 96 grams carbohydrates, 2 grams roj, thiab 13 grams protein.
Yog tias koj tab tom nrhiav kev noj zaub mov fiber ntau, qhov ntawd yuav nyuaj nrhiav. Ib khob ntawm cov hmoov nplej tag nrho tsuas muaj 3 grams fiber ntau, uas ua rau kwv yees li 93 gramstsis muaj carbs.
Qhov ntawd yog ntau carbs.
Tseeb, nws yog cov khoom noj uas muaj carbohydrates, tab sis tej zaum koj yuav xav tsis thoob thaum hnov tias tag nrho cov hom phiaj hmoov nplej muaj qee qhov khoom noj muaj txiaj ntsig. Thaum nws los txog rau cov vitamins thiab minerals, hmoov nplej muaj ntau yam xws li folate, choline, betaine, calcium, magnesium, phosphorus, thiab potassium ( 1 )( 2 ).
Cov hmoov nplej zoo li cas rau hauv kev noj haus ketogenic?
Thaum nws los ntawm cov zaub mov kom zam noj cov zaub mov uas tsis muaj carb lossis ketogenic, tag nrho cov hom phiaj hmoov nplej yog ib qho ntawm lawv.
Tsis tsuas yog nws muaj carbohydrates ntau, tab sis nws kuj muaj gluten siab. Qhov tseeb, muaj ob peb yam teeb meem nrog tag nrho cov hom phiaj hmoov uas nws tseem ceeb ua rau nws yog ib qho khoom kom tsis txhob muaj.
Gluten tuaj yeem ua rau muaj teeb meem digestive
Gluten tuaj yeem muaj kev cuam tshuam tsis zoo rau cov neeg uas muaj gluten rhiab heev, ua rau muaj ntau yam teeb meem xws li tsam plab, mob plab, mob taub hau, qaug zog, teeb meem ntawm daim tawv nqaij, kev nyuaj siab, kev ntxhov siab, kev mob autoimmune, mob pob qij txha, mob nqaij thiab lub hlwb pos huab.
Txhua hom nplej thiab hmoov nplej dawb yog bleached
Feem ntau ntawm cov hmoov nplej uas nrov niaj hnub no, xws li cov hmoov nplej dawb thiab nplej, feem ntau yog tshuaj dawb thiab ua rau lub plab zom mov.
Txawm li cas los xij, rau cov neeg uas tsis muaj teeb meem nrog gluten lossis lwm yam teeb meem digestive, me ntsis hmoov txhua txhua tam sim no thiab tom qab ntawd yuav zoo rau kev noj zaub mov tsawg. Txawm hais tias nws yuav tsum yog ib feem me me ntawm cov hmoov nplej kom qis dua koj lub hom phiaj kev noj cov carbohydrates rau ib hnub, ib qho me me yuav tsum tsis txhob noj. ncaws koj tawm ntawm ketosis.
Nws muaj teeb meem rau cov ntshav qab zib
Nrog rau cov rhiab heev rau gluten, cov neeg mob ntshav qab zib yuav tsum zam tag nrho cov nplej lossis hmoov nplej tag nrho.
Cov zaub mov muaj glycemic sai cuam tshuam rau cov ntshav qab zib, uas tuaj yeem ua rau muaj kev phom sij rau cov ntshav qab zib.
Yog tias koj tsis xav nyob deb ntawm cov hmoov nplej tag nrho, cov khoom noj uas tsis muaj glycemic zoo li cov hmoov nplej almonds thiab cov hmoov nplej coco lawv tau zom thiab nqus tau qeeb dua, ua rau maj mam nce hauv cov ntshav qab zib ntau dua li qhov nrawm nrawm.
Hom ntawm gluten-dawb hmoov
Puas yog tag nrho cov hmoov nplej tsis muaj gluten zoo ntawm kev noj zaub mov ketogenic? Cov lus teb luv luv yog tsis muaj. Qhov no yog vim tsis yog tag nrho cov gluten-dawb hmoov tsis muaj carbohydrates.
Cornmeal yog gluten-dawb, tab sis pob kws muaj carbohydrates ntau.
Txawm li cas los xij, almond hmoov thiab txiv maj phaub hmoov yog cov kev xaiv zoo gluten-dawb uas muaj roj ntau thiab qis hauv carbohydrates. Yog tias koj xav ua ib yam dab tsi nrog hmoov nplej, nyiam keto cinnamon yob, siv almond hmoov thiab cream cheese.
Qhov tseeb, lo lus "almond hmoov“Yog zoo kawg piav. Ib yam li tag nrho cov hom phiaj hmoov nplej yog cov nplej uas yog hauv av, almond hmoov tsuas yog almonds uas yog hauv av rau hauv cov hmoov zoo uas koj tuaj yeem siv hauv ci. Qhov zoo tshaj plaws yog tias tsuas muaj 3 grams ntawm tag nrho cov carbohydrates hauv 1/4 khob ntawm almond hmoov ( 3 ).
Yuav ua li cas noj cov hmoov nplej ntawm cov zaub mov uas tsis muaj carb
Yog tias koj tsis muaj kev kho mob thiab tsuas yog xav sim cov khoom noj uas tsis muaj carb lossis keto noj, tseem yuav muaj chaw rau cov hmoov nplej hauv koj cov zaub mov, tab sis tsawg kawg nkaus.
Sim cov kev noj haus cyclical keto (CKD)
Ib hom kev noj haus ketogenic, cov cyclical keto noj zaub mov (CKD), tso cai rau ntau leeway nrog carbohydrates, ntxiv 24-48 teev ntawm carbohydrate loading txhua lub lis piam los yog ob. Txawm li cas los xij, ERC tsuas yog pom zoo rau cov neeg ncaws pob uas cob qhia ntawm kev siv siab thiab xav tau lawv cov khw muag khoom glycogen kom rov ntxiv. Tej zaum nws tsis yog feem coob ntawm cov neeg uas tau nyeem tsab xov xwm no.
Yog tias koj noj ntau carbs sab nraum lub qhov rais loading carb, muaj lub caij nyoog zoo uas koj yuav raug ncaws tawm ntawm ketosis thiab koj lub cev yuav pib nrhiav carbs rau roj dua.
Yog tias koj lub hom phiaj yog nyob hauv ketosis, koj qhov kev xaiv zoo tshaj plaws yog siv cov hmoov nplej qis xws li txiv maj phaub hmoov los yog hmoov almond. Los yog lwm yam txiv ntoo hmoov zoo li walnut hmoov. Cov kev xaiv no zoo meej rau kev ci koj nyiam noj thaum ua kom koj cov carbohydrates kom tsawg.
- Organic txiv maj phaub hmoov GLUTEN dawb
- Cov khoom xyaw: txiv maj phaub hmoov * (100%). * Cov khoom xyaw los ntawm Organic Farming.
- Khaws rau hauv qhov chaw txias, qhuav thiab cais tawm hauv av. Thaum lub thawv qhib, khaws cia rau hauv qhov chaw txias uas tiv thaiv lub teeb.
- Yam ntxwv: 100% organic zaub - Lactose free - Gluten free - Tsis muaj qab zib ntxiv - Soy free - Qe free - Milk protein free - Txiv ntseej dawb
- Qhov Loj: 500 g
- Muaj ib lub hnab ntawm natural peeled Spanish Almond hmoov.
- 100% NATURAL: Gluten Free, Vegan, Paleo, Keto, Tsawg hauv Carbohydrates (Low Carb), Tsis hloov kho caj ces.
- NYEEM NTXIV: Cov almonds tshiab, ncaj qha los ntawm peb cov teb thiab ib txwm loj hlob hauv cov av nplua nuj nyob hauv Spain.
- ZOO TSHAJ PLAWS: Nws yog qhov qab heev thiab ntau yam, thiab hloov pauv zoo rau cov hmoov nplej hauv qhov sib piv 1: 1. Cov almonds yog hauv av kom zoo sib xws zoo tagnrho rau ci, ...
- Kev noj zaub mov kom tiav: 27g ntawm Protein nrog ua tiav cov amino acid profile, 14g Fiber, 602mg Potassium, 481mg Phosphorus, 270mg Magnesium, 269mg Calcium, 26mg Vitamin E thiab ntau ntxiv!
- 100% ORGANIC QUALITY: Peb cov gluten-dawb thiab tsis muaj roj-dawb walnut hmoov muaj 100% organic Brazil txiv ntoo kernels hauv cov zaub mov zoo.
- 100% NATURAL: Peb muab peb cov organic Brazil txiv ntoo, tseem hu ua Brazil txiv ntoo, los ntawm kev sib koom ua lag luam ncaj ncees hauv Bolivian rainforest thiab tshuaj xyuas lawv rau ntau yam ...
- YUAV TSUM siv: Hauv av Brazil txiv ntoo yog qhov zoo tagnrho rau ci, ua cov khoom muaj protein ntau hauv smoothies, los yog rau refining mueslis thiab yogurts.
- HONEST QUALITY: Lemberona cov khoom lag luam zoo li ntuj thiab tsis ua tiav raws li qhov ua tau, ua tau raws li cov qauv zoo tshaj plaws thiab tib lub sijhawm muab kev lom zem dawb huv.
- COV TSWV YIM: 1 x 1000g organic Brazil txiv ntoo hmoov / gluten-dawb hmoov los ntawm Brazil txiv ntoo nplej hauv cov zaub mov zoo / tsis defatted / vegan
- 100% ORGANIC QUALITY: Peb cov gluten-dawb thiab roj-dawb walnut hmoov muaj 100% organic walnut kernels hauv cov khoom noj nyoos.
- 100% NATURAL - Cov txiv ntoo tuaj ntawm cov chaw muaj ntawv pov thawj hauv Uzbekistan thiab Moldova thiab raug kuaj xyuas ob peb zaug hauv Austria ua ntej lawv ua cov hmoov nplej.
- YUAV TSUM SIV: Av walnuts yog qhov zoo tagnrho rau ci thiab nrov heev hauv vegan cuisine, piv txwv li rau kev npaj vegan cheese thiab qab zib los yog cov khoom muaj protein ntau hauv ...
- HONEST QUALITY: Lemberona cov khoom lag luam zoo li ntuj thiab tsis ua tiav raws li qhov ua tau, ua tau raws li cov qauv zoo tshaj plaws thiab tib lub sijhawm muab kev lom zem dawb huv.
- KEV PAB CUAM: 1 x 1000g organic walnut hmoov / gluten dawb walnut hmoov hauv cov zaub mov zoo / tsis defatted / vegan
Sim no tsawg carb pizza crust los yog koj yog tsawg carb gingerbread ncuav qab zib ua nrog txiv maj phaub hmoov thiab almond hmoov.
Thaum lub sijhawm ketosis, koj cov metabolism tau hloov pauv, qhov twg koj lub cev nrhiav cov rog rau roj es tsis txhob carbohydrates.
Yog li, raws li koj tuaj yeem xav, rov qab mus rau hauv ketosis tuaj yeem tsis yooj yim rau qee tus neeg uas tuaj yeem pom hauv qhov tsaus ntuj. keto mob khaub thuas. Yog li ntawd nws yog qhov zoo dua kom tsis txhob muaj hmoov nplej hauv koj cov zaub mov thiab txuag koj tus kheej kom mob taub hau.
Ua kom ntse txog cov carbohydrates hauv cov hmoov nplej
Txawm hais tias muaj qee qhov xwm txheej uas cov hmoov nplej tsis muaj carbohydrates, koj yuav tsum tau ceev faj nrog cov carbohydrates hauv cov hmoov nplej. Yog tias koj tab tom nrhiav kev txhim kho koj txoj kev noj qab haus huv tag nrho thiab txwv koj cov carbohydrates kom tsawg, koj yuav tsum tsis txhob muaj cov hmoov nplej uas muaj nyob hauv lub ci ci, xws li cov teev saum toj no.
Cov ntaub ntawv txwv uas cov hmoov nplej yuav suav tias yog cov carb tsawg yog thaum lub sij hawm carb loading hnub ERC. Hauv qhov no, ib tus neeg tuaj yeem ntxiv lawv cov khw muag khoom glycogen nrog kwv yees li 70% ntawm lawv cov calories tag nrho los ntawm carbohydrates.
Luckily, muaj ntau cov hmoov nplej uas tsis tshua muaj carb los ua kom koj cov khoom qab zib nyiam thiab ua rau koj nyiam cov khoom noj. Siv almond hmoov los yog txiv maj phaub hmoov yuav siv sij hawm qhov kev txhawj xeeb ntawm seb koj puas ua raws li koj cov hom phiaj kev noj qab haus huv thiab yuav ua rau koj muaj kev lom zem me ntsis yam tsis muaj kev xav tsis zoo.
Puas muaj daim ntawv qhia nyiam nrog cov hmoov nplej uas tsis muaj carb? Khaws nws thiab siv nws hauv ntau cov zaub mov txawv.