Koj yuav tsis nyob hauv ketosis? Nws puas yog cov zais carbs

Koj tab tom sim txo koj cov carbs, tab sis koj tseem tsis tau nkag mus ketosis los yog koj pom cov txiaj ntsig. Qhov no yog ntau tshaj li nws suab. Ntau tus neeg niaj hnub no mus qis carb, tab sis lawv yuav tsis paub tias lawv cov kev txwv carb txhua hnub zoo li cas. Thiab thaum koj noj ib qho ketogenic kev noj haus zooMuaj qee yam uas dhau mus dhau qhov tsuas yog noj tsawg-carb: peb yuav tsum nkag siab tias qhov no txhais li cas thiab cov zaub mov twg los txwv lossis tshem tawm. Yog tsis muaj cov ntaub ntawv raug, peb tuaj yeem zam kev haus "zais carbs"Qhov ntawd plam hauv yam tsis paub txog nws.

Dab tsi yog zais carbs?

Txhawm rau nyob hauv ketosis ntawm cov khoom noj ketogenic, feem ntau koj tsis xav mus siab dua 30 grams carbs ib hnub. Qhov no tuaj yeem sib txawv ntawm ib tus neeg mus rau lwm tus, tab sis peb yuav siv nws ntawm no raws li txoj cai ntawm tus ntiv tes xoo. Tej zaum nws yuav xav tsis thoob sai npaum li cas carbs ntxiv rau tus lej ntawd yog tias koj tsis ceev faj lossis siv los saib cov carbs. neeg vwm.

Tej zaum koj yuav xav tsis thoob tias muaj pes tsawg cov khoom noj txhua hnub, txawm tias tag nrho cov khoom noj, muaj ze li ntawm keto carbohydrate txwv nyob rau hauv. ib feem. Txhawm rau pab koj tau txais kev nkag siab zoo txog kev paub txog cov carbohydrates hauv cov zaub mov, peb yuav tham txog qee yam ntawm cov zaub mov no thiab lawv cov carbohydrate suav.

Muab zais Carbs hauv Cov Khoom Noj Khoom Haus

Nco ntsoov tias ib qho ntawm cov carbohydrates tau teev tseg hauv qab no yog cov hauv qab no. tsis muaj carbs pom nyob rau hauv txhua yam khoom noj, uas txhais tau hais tias indigestible carbohydrates zoo li fiber ntau tsis suav. Net carbs yog qhov tseem ceeb rau tag nrho rau hnub.

Snaks los yog khoom noj txom ncauj

Cov dej qab zib nrov thiab khoom noj txom ncauj tsis muaj qhov tsis ntseeg qhov phem tshaj, txawm tias cov uas ua rau "noj qab haus huv". Cia peb saib:

Dej qab zib:

• Coca Cola, 340 g / 12 oz (1 tau) - 35 g.
• Starbucks latte, loj loj nrog 2% mis nyuj - 19 g.
• Red Bull, 340 g / 12 oz (1 tau) - 40 g.
• Naked Green Machine Smoothie, 1 lub raj mis ntawm 425 g / 15 oz - 63 g.

Khoom qab zib:

• Hershey bar, 1 bar - 25 g.
• M & Ms, ib lub hnab loj - 33 g.
• Reese's Peanut Butter Cups, 1 pob ntawv - 22 g.
• Haribo Gummy Bears, 5 oz pob - 33 g.

Cereals (txawm tias "zoo"):

• Cheerios, 1 khob - 17 g.
• Grated nplej, 1 khob - 39 g.
• Tshwj xeeb K Original, 1 khob - 22 g.
• GoLean Crunch, 1 khob - 20 g.

Lub zog tuav (lawv yuav zoo li zoo kawg nkaus ntawm daim ntawv pem hauv ntej, tab sis thaum koj tshawb xyuas daim ntawv qhia zaub mov ...):

• Cliff Bar, Chocolate Chips, 1 bar - 41 g.
• Lenny & Larry's Chocolate Chip Cookies, 1 khob noom cookie - 40 g.
• Hom Bar, Tsaus Chocolate Peanut Butter, 1 bar - 13 g.

Vam tias, qhov no yuav pab qhia tias muaj pes tsawg cov khoom noj txom ncauj tuaj yeem derail koj cov carbohydrates txhua hnub. Cov txheej txheem ntau dua, qhov yuav muaj cov carbohydrates ntau yog teeb meem.

Tsis tas li yuav tsum tau ceev faj nrog cheese, kas fes creamers, cream cheese kis, qaub cream, ricotta, cream cheeses thiab yogurts uas feem ntau muaj carbohydrates (ib lub thawv ntawm flavored yogurt los ntawm Dannon hom, Danone nyob rau hauv Spain, muaj 30 g ntawm carbohydrates), tshwj xeeb tshaj yog cov. tsawg-rog versions. Nws yog qhov zoo dua los xaiv noj qab nyob zoo versions xws li nqaij nyoos los yog cheeses, nyom-nyiam butter, yogurt puv (tsis muaj qab zib ntxiv, uas muaj li 6 grams carbs ib lub thawv), kefir, los yog Adonis tuav.

Hnav ris tsho

Kev hnav khaub ncaws feem ntau muaj cov suab thaj ntxiv thiab carbohydrates, tsis hais txog hydrogenated thiab txawm tias cov roj rancid. Txawm hais tias peb paub tias txhua qhov kev xav tsis tshua muaj rog dhau los, tseem muaj cov khoom lag luam tawm. "tsawg rog"Thiab"tsawg hauv calories“Qhov ntawd tau txhawb nqa raws li kev noj qab haus huv. Tsis txhob yuav nws; lawv yuav tsum siv ib yam dab tsi los hloov qhov txaus siab ntawm cov rog, thiab qhov ntawd yog qab zib. Qhov no suav nrog cov khoom noj muaj roj tsawg xws li cov txiv laum huab xeeb thiab cov khaub ncaws tsis muaj rog. "lub teeb".

Tsis tas li ntawd nco ntsoov tias qhov loj me me ntawm cov ntawv lo yog ob lub tablespoons, uas yog tsawg dua li cov neeg siv feem ntau thiab nws yooj yim heev rau overboard thiab nyuaj rau tswj. Nco ntsoov xyuas cov ntawv sau, thiab xaiv cov khaub ncaws hauv tsev xws li roj thiab vinegars, txuj lom lossis tshuaj ntsuab, avocado, thiab lwm yam, lossis noj qab nyob zoo cov khoom noj uas muaj roj puv, zoo li no los ntawm Primal Kitchen, ntau li ntau tau.

Cov kua ntses

Feem ntau cov kua ntses tsis tu ncua thiab lub teeb sauces Lawv siv cov hmoov nplej thiab suab thaj los txhim kho tsw thiab kev ntxhib los mos, yog li ceev faj nrog cov no, tshwj xeeb tshaj yog thaum noj mov. Thiab cov coleslaw nrog koj cov zaub qhwv thiab mayo tej zaum yuav zoo li lub tswv yim zoo, tab sis ntau cov tais diav muaj ntxiv qab zib nrog rau cov rog.

Nws yog qhov zoo tshaj kom tsis txhob noj cov tais diav zoo li no tag nrho thiab ua rau koj tus kheej cov khoom noj uas tsis muaj carb nyob hauv tsev.

Frutos secos

Yog lawm, txiv ntseej tuaj yeem yog ib feem ntawm kev noj haus ketogenic, tab sis lawv tsis yog txhua tus tsim sib npaug. Saib xyuas rau cov txiv ntoo siab carb (carbs ib 30 oz / 1g pab):

• Yog '- 13.6 g.
• Txiv Hmab Txiv Ntoo - 8.4 g.
• Pistachios - 5.8 g.
• Txiv laum huab xeeb - 3.8 g.

Lo nrog cov fattier, qis-carb ntau yam thiab tsis txhob hla dhau. (Yog xav paub ntxiv txog keto ceev, saib daim ntawv no). Tsis tas li ntawd, xyuas kom tseeb tias tag nrho koj cov kev xaiv yog nyoos thiab tsis yog candied los yog sweetened nyob rau hauv ib txoj kev, thiab tsis txhob sib tov uas muab txiv ntseej nrog qhuav txiv hmab txiv ntoo xws li raisins.

Txiv hmab txiv ntoo

Feem ntau cov txiv hmab txiv ntoo raug zam tag nrho ntawm cov khoom noj ketogenic. Qhov no yog vim tsuas yog ib txhais tes tuaj yeem rhuav tshem koj cov carb suav rau hnub:

• Txiv tsawb, medium loj - 25 g.
• Kua, medium loj - 18 g.
• Txiv kab ntxwv, medium loj - 15 g.
• Grapes, 1 khob - 15 g.
• Cherry, 1/2 khob - 9 g.
• Kiwi, medium loj - 8 g.
• Blueberries, 1/2 khob - 7 g.
• Strawberries, 1/2 khob - 6 g.
• Raspberries, 1/2 khob - 3 g.
• Blackberries, 1/2 khob - 4 g.

Raws li koj tuaj yeem pom, berries yog qhov zoo tshaj plaws kom koj tsis muaj carb, tab sis zoo tshaj plaws siv rau cov sijhawm tshwj xeeb xws li hauv khoom noj qab zib. Txawm hais tias ib nrab khob kev pabcuam yuav tsis zoo li phem heev, nws tsuas yog ib txhais tes xwb, thiab cov neeg feem coob noj ntau dua li ntawm ib qho zaum.

Starchy zaub

Tam sim no, cia peb meej: peb xav tau peb cov zaub. Nws yog ib qho tseem ceeb kom tau txais cov micronutrients muaj nuj nqis nyob hauv zaub. Nrog hais tias, tsis yog tag nrho cov zaub yog sib npaug. Cov zaub uas loj hlob hauv av, tshwj xeeb tshaj yog cov zaub starchy, feem ntau yog cov carbohydrates ntau dua:

• Qos yaj ywm, 1 loj ci - 54 g.
• Qos yaj ywm, 1 khob ntawm puree - 34 g.
• Nqaij qaib, 1 khob - 50 g.
• Qos yaj ywm, 1 medium ci - 20 g.
• Qos yaj ywm qab zib, 1 khob ntawm puree - 55 g.
• Yam, 1 medium-loj siav - 28 g.
• Parsnips, 1 khob sliced ​​​​- 17 g.

Txhua yam nws yuav siv yog kev noj lossis tsawg dua ntawm cov qos yaj ywm kom tau raws li (lossis ze li ob npaug!) Koj cov carbohydrates rau ib hnub. Tam sim no rau kev sib piv, cia saib qee qhov ntxiv keto-phooj ywg cov neeg tsis noj nqaij:

• Spinach, 1 khob nyoos - 0.4 g.
• Cauliflower, 1 khob nyoos - 3 g.
• Broccoli, 1 khob nyoos - 4 g.
• Qe, 1 khob raw - 6 g.
• Cucumbers, 1 khob tws - 4 g.
• Zucchini, 1 khob nyoos - 3 g.

Cov kab hauv qab no yog: zaub noj qab nyob zoo thiab zoo rau peb; Peb tsuas yog yuav tsum tsom mus rau qhov qis carb keto ntau yam thiab nkag siab txog qhov sib txawv ntawm cov carbohydrates.

Carnes

Yog lawm, qee cov nqaij ua tiav kuj muaj cov carbohydrates zais. Deli nqaij, nqaij npua, meatloaf, nqaij npuas kib, thiab hnyuv ntxwm feem ntau tau ntxiv qab zib thiab hmoov txhuv nplej siab, yog li ib txwm nyeem cov ntawv. Zam cov ntawv sau tias "tsawg rogLubteeb“Raws li lawv feem ntau muaj cov khib nyiab ntxiv ntxiv.

Cov ntses hauv kaus poom kuj tseem muaj cov hmoov txhuv nplej siab lossis cov suab thaj ntxiv hauv lawv cov kua ntses. Yog li saib xyuas lawv thiab.

Rau ntau cov khoom noj uas yuav zoo li tsis muaj carb tab sis tsis zoo rau kev noj haus ketogenic, mus saib peb cov npe ntawm Cov khoom noj kom tsis txhob ntawm Ketogenic noj.

Net Carbs suav

Ntxiv nrog rau kev paub txog yuav ua li cas kwv yees qhov nruab nrab ntawm cov carbohydrates hauv cov zaub mov, peb yuav tsum tuaj yeem suav tau yooj yim suav cov carbohydrates hauv cov zaub mov uas tau sau tseg. Txhua yam koj yuav tsum tau ua yog nrhiav tag nrho grams ntawm carbohydrates, tag nrho cov grams ntawm fiber, thiab rho fiber ntau los ntawm carbohydrates. Siv tus lej no rau koj cov nyiaj keto carb txhua hnub.

Txawm tias tag nrho cov khoom noj thiab ntim khoom noj uas tau lees tias yog "noj qab haus huvLawv muaj cov carbohydrates uas peb yuav tsum zam thaum peb yog keto. Nkag siab txog qhov txwv tsis pub carbohydrate txhua hnub zoo li cuam tshuam nrog cov khoom noj txhua hnub tuaj yeem ua rau suav cov carbohydrates hauv ib qho ketogenic kev noj haus zoo yooj yim dua. Thiab nco ntsoov, txoj hauv kev zoo tshaj plaws kom paub meej tias koj noj dab tsi yog los ntawm kev noj cov zaub mov tshiab, tag nrho keto thiab ua noj hauv tsev ntau li ntau tau. Koj txoj kev noj qab haus huv yuav ua tsaug rau koj.