Tsawg Carb Legume Hloov: Ketogenic Alternatives Rau Lawv

Ua raws li kev noj zaub mov muaj roj tsawg, cov carbohydrates tsawg txhais tau hais tias qee zaum koj yuav tsum tau txais kev muaj tswv yim me ntsis nrog kev hloov khoom noj.

Txawm hais tias muaj ntau yam txiaj ntsig kev noj qab haus huv cuam tshuam nrog legumes, nyob hauv ketosis txhais tau tias txwv koj cov legumes ntau dhau ... lossis txawm zam lawv tag nrho. Yog, txawm tias koj tab tom ua hauv cov khoom noj carbs.

Yog tias koj nyiam cov txiaj ntsig ntawm ketosis tab sis tsis muaj legumes, qhov no yog tsab xov xwm rau koj. Tsis muaj "tso tsegTacos, Indian zaub mov, thiab cov zaub mov Esxias vim tias koj tsis tshua muaj carb. Hloov chaw, sim cov ntaub ntawv keto sib xws kom ua raws li kev ntxhib los mos thiab txawm tias saj ntawm qee yam koj nyiam legume tais diav.

Puas yog legumes keto sib haum?

Raws li koj yuav tau nyeem hauv tsab xov xwm no, legumes tsis raws nraim keto tshaj.

Thiab thaum koj tuaj yeem xav txog legumes ua zaub, lawv yeej yog ib feem ntawm kev sib cais, tab sis zoo sib xws, pawg ntawm cov nroj tsuag hu ua legumes. Lub legume yog cov nroj tsuag lossis cov txiv hmab txiv ntoo lossis cov noob ntawm cov nroj tsuag uas los ntawm tsev neeg Fabaceae.

Qhov sib txawv tseem ceeb ntawm legumes thiab zaub yog cov ntsiab lus protein, legumes yog cov nplua nuj ntawm cov nroj tsuag-raws li amino acids.

Legumes tshwj xeeb yog cov qoob loo lub caij ntuj sov. Tom qab cog, lawv siv sijhawm 55-60 hnub kom paub tab. Nyob rau hauv lub ntsiab pod, cov legumes tig ntsuab mus rau lub ripe xim koj pom nyob rau hauv lub khw.

Koj yuav pom legumes nyob rau hauv txawv cuisines thoob ntiaj teb. Kab lis kev cai, lawv tau raug siv los ua ib qho ntawm cov protein ntau rau ntau txhiab xyoo.

Muaj pes tsawg carbohydrates nyob rau hauv legumes?

Legumes yog tag nrho ntawm cov vitamins thiab minerals. Piv txwv li, ib khob taum dub muaj:

Thamin	42mg ib	RDI 38%
Riboflavin	1mg ib	RDI 7%
Folate	256ug	RDI 64%
Hierro	3,6 mg	20% IDR
Phus Thas	241mg	RDI 34%
zinc	1,93 mg	20% R + D + Kuv
Magnesio	120mg	RDI 38%

Txawm li cas los xij, thaum koj saib lawv qhov profile macronutrient, ib daim duab sib txawv tshwm sim ( ¹ ):

Cov calories	227 kcal
Rog	1 g
Kev Cuam Tshuam	35%
Tag nrho cov carbohydrates	61%
Fiber ntau	35%
Net carbs	36

Nrog rau tag nrho cov carb suav ntawm 41 grams thiab 13 grams fiber ntau, taum dub muab rau koj net carb suav ntawm 26 grams. Txawm hais tias koj faib rau hauv ib nrab khob, koj tseem nyob ntawm 13 grams ntawm cov carbs.

Rau cov neeg feem coob ntawm kev noj zaub mov ketogenic, qhov no tsuas yog ntau ntau carbs.

Thiab taum dub tsis yog ib leeg thaum nws los txog rau high-carb legumes. Qhov tseeb, feem ntau cov legumes muaj cov ntsiab lus carbohydrate zoo sib xws.

Chickpeas ( 2 )	45 grams carbohydrates	13 grams fiber ntau	32 grams ntawm carbohydrates
Pinto taum ( 3 )	45 grams carbohydrates	15 grams fiber ntau	30 grams ntawm carbohydrates
Taum ( 4 )	40 grams carbohydrates	13 grams fiber ntau	27 grams ntawm carbohydrates

Kev coj ncaj ncees ntawm zaj dab neeg? Legumes tej zaum yuav poob rau hauv koj qeb rau "tsis txhob"Yog tias koj xav nyob hauv ketosis. Qhov ntawd yog, tshwj tsis yog koj ua ib qho phiaj xwm keto noj (TKD) lub kev noj haus cyclical keto (CKD).

Qhov xov xwm zoo yog qhov xwm txheej (ntxiv rau me ntsis kev txawj ntse) tuaj yeem muab rau koj nrog qee qhov kev xaiv zoo rau legume.

3 tsawg carb hloov pauv rau legumes

Noj keto tsis yog hais txog deprivation. Qhov tseeb, ib feem ntawm kev noj zaub mov keto mus ntev yog nrhiav kev xyiv fab hauv cov zaub mov koj noj. Qhov no yog qhov tseem ceeb hauv kev noj zaub mov ketogenic. Koj tsis tuaj yeem tsis quav ntsej nws. Koj yuav tsis muaj peev xwm tswj tau txoj kev ua neej nyob ntev keto yog tias koj tsis xav tias koj cov zaub mov txwv koj.

Nrog rau qhov ntawd hauv siab, yog tias koj muaj x cravings rau legumes, tshawb xyuas cov qis carb thiab keto hloov pauv legume.

1. Ntsuab peas.
2. Refried taum tsis taum.
3. Enoki nceb.

#1: peas

Yog koj mus tom qab nws saib thiab hnov ​​ntawm legumes, peas yog qhov ze tshaj plaws uas koj tuaj yeem tau txais. Lawv muaj qhov sib xws, thiab txawm tias me dua li feem ntau cov legumes, lawv kuj zoo sib xws hauv cov duab.

Peas Advantage: Lawv muaj kwv yees li ib nrab ntawm cov carbohydrates ib qho kev pab ntawm lub raum taum. Nrog 10 grams carbs thiab 4 grams fiber ntau, koj xaus nrog 6 grams carbs ib nrab ib khob ntawm peas.

Piv rau cov taum dub, uas muaj txog 13 grams ntawm cov carbs, peas coj lub ncuav mog qab zib rau cov legumes tsawg-carb. Peas kuj yog ib qho zoo heev ntawm vitamin A thiab vitamin K thiab nplua nuj nyob rau hauv proteins.

Koj tuaj yeem ua haujlwm tau yooj yim peas rau hauv koj cov kua txob, zaub xam lav, los yog curries los hloov taum. Txawm li cas los xij, vim lawv qhov txawv txav, peas yuav tsis mus zoo nrog qee cov zaub mov. Hauv qhov no, koj yuav tau ua me ntsis ntawm kev sim thiab ua yuam kev.

Thiab nco ntsoov, vim tias lawv tsis muaj ntau npaum li cov carbs li legumes, peas tseem muaj carbs ntau dua li lwm cov zaub mov uas tsis muaj carb. Yog li ntawd, khaws koj kev noj ntawm lawv nyob rau hauv kev tswj!

#2: Taum Fried tsis taum

Yog tias koj xav tau cov zaub mov uas tsis muaj carb tab sis tsis xav tau taum, koj muaj hmoo. Taw qhia: refried taum tsis taum.

Koj tuaj yeem sim no Keto Adapted daim ntawv qhia, uas siv eggplant, nqaij npuas kib thiab ntau yam seasonings los tsim cov saj thiab kev ntxhib los mos ntawm refried taum, tab sis nrog ib feem ntawm cov carbohydrates. Sab saum toj nrog cheese, qaub cream, thiab diced ntsuab dos rau tag nrho cov nyhuv.

Thiab nrog txhua qhov kev pabcuam koj tsuas yog muab 93 calories, 5.7 grams protein thiab 3.2 net carbs. Uas yog zoo thiab saj zoo nkauj npaum li qub.

Muaj ntau lwm yam zaub mov txawv rau keto refried taum. Tsuas yog ua nrawm nrawm thiab nrhiav daim ntawv qhia uas yog rau koj.

#3: Enoki Mushrooms

Image: Enoki Chicken thiab Mushroom Stir Fry.

Yog tias koj tab tom nrhiav kev hloov pauv qis-carb uas zoo li qhov kev ntxhib los mos ntawm cov nplej siav, nceb yog qhov kev xaiv zoo. Thaum cov nceb muab tawm lub ntuj meaty thiab umami tsw, lawv kuj nyiam nqus ntau yam tsw.

Zoo li legumes, enoki nceb yog muaj tshiab thiab cov kaus poom, ua qhov zoo tshaj ntxiv rau cov kua zaub thiab zaub xam lav.

Ib khob ntawm cov nceb no muaj tag nrho ntawm 24 calories, tsawg dua 1 gram roj, 5 grams carbohydrates, 3 grams ntawm carbohydrates thiab yuav luag 2 grams. muaj protein ntau.

Nrog tsuas yog 3 gram ntawm cov carbs net, cov nceb no tau lees paub kom haum raws li cov qauv ntawm koj cov khoom noj uas tsis muaj carb lossis keto noj. Txawm li cas los xij, qhov ntawd tsis yog qhov txiaj ntsig nkaus xwb ntawm no cov taum qis-carb hloov pauv.

Enoki nceb kuj muab ntau cov vitamins thiab minerals xws li hlau, magnesium, phosphorus, potassium, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), thiab vitamin B9 (folate. ) ( ⁵ ).

Tshem tawm cov zaub mov: Tiv thaiv Legumes kom nyob hauv Ketosis

Txawm hais tias qee cov legumes tsis tas yuav phem rau koj, lawv tuaj yeem ua rau muaj carbs ntau dhau yog tias koj nyob rau hauv cov khoom noj uas tsis muaj carb lossis keto noj. Nrog rau cov kev hloov pauv uas tsis muaj carbohydrates, tsis muaj kev txwv rau ntau hom zaub mov txawv uas koj tuaj yeem ua tau. Ua tib zoo saib ntawm kab lus no, uas tuaj yeem pab koj nrhiav tau ib qho me me lossis ob ntawm qee yam tshwj xeeb.