Qhov zoo tshaj plaws Keto Ceev: Phau Ntawv Qhia Qhov Kawg rau Cov Txiv Ntoo ntawm Keto

Txiv ntseej yog ib qho kev xaiv zoo heev rau cov khoom noj txom ncauj, khoom noj txom ncauj thiab nrog rau cov khoom noj keto. Ntxiv rau, vim tias feem ntau cov txiv ntoo muaj cov rog ntau dua li cov carbohydrates, lawv haum txig rau hauv cov phiaj xwm noj mov ketogenic. Hmoov tsis, tsis yog tag nrho cov txiv ntoo yog haum rau ketogenic dieters. Thaum walnuts macadamia nrog cov rog ntau tuaj yeem pab koj nyob hauv ketosis, lwm tus muaj carbohydrates ntau dua li qhov koj xav tau. Yog li peb yuav txheeb xyuas lawv me ntsis.

Vim li cas cov txiv ntoo ua haujlwm ntawm Keto?

Cov txiv ntoo feem ntau tsis muaj qab zib, tsis muaj carb, thiab yog vegan, paleo, thiab keto ua raws. Nov yog ob peb lub laj thawj vim li cas txiv ntoo haum rau hauv koj txoj kev npaj pluas noj qis.

Txiv laum huab xeeb yog cov khoom noj ntom ntom

Cov txiv ntoo yog loaded nrog cov vitamins thiab minerals, xws li magnesium, selenium, vitamin E thiab manganese. Hlau nplaum Nws yog ib qho tseem ceeb minerals nyob rau hauv koj lub cev, pab lub zog tsim thiab synthesis protein ( ¹ ). Selenium ua raws li antioxidant thiab tuaj yeem ua rau koj lub cev tiv thaiv kab mob ( ² ). Manganese pab hauv kev zom cov rog thiab carbohydrates, thiab pab tswj koj cov ntshav qab zib ( ³ ).

Cov txiv ntoo yog nplua nuj nyob rau hauv kev noj haus fiber ntau

Tom ntej no, koj yuav kawm txog cov rog, protein, thiab carb cov ntsiab lus rau ob peb keto ceev. Main. Koj yuav pom cov ntsiab lus tseem ceeb: Cov txiv ntoo feem ntau muaj tag nrho cov carb suav, tab sis lawv kuj tseem muaj cov khoom noj muaj fiber ntau, uas ua rau txo qis cov txiaj ntsig carb. Fiber paub tias yuav pab tswj cov ntshav qab zib thiab txo qhov mob, uas pab txo qis kev pheej hmoo ntawm hom 2 mob ntshav qab zib thiab kab mob plawv.

Txiv ntseej yog ib qho yooj yim mus nqa

Txij li thaum txiv ntseej yog zoo meej rau noj thaum mus, lawv yog khoom noj txom ncauj keto zoo heev. Koj tuaj yeem khaws cov khoom me me hauv koj lub hnab nyiaj, lub rooj, lossis lub hnab ev ntawv kom ceev, rog, tsis muaj carbohydrates.

Ib yam uas yuav tsum nco ntsoov ntawm no: Txiv ntseej yog ib qho yooj yim rau overeat. Yog tias koj nqa cov txiv ntoo nrog koj txhua hnub, nco ntsoov ua ntej cov nyiaj kom tsis txhob overeating.

Sab saum toj 5 Qhov Zoo Tshaj Keto Ceev

Tsuav koj khaws koj qhov loj me me hauv siab, cov txiv ntoo qis-carb hauv qab no zoo kawg nkaus rau keto. Txaus siab rau cov txiv ntoo no ua keto-phooj ywg ib nrab hnub khoom noj txom ncauj.

# 1: Macadamia txiv ntoo

Nrog 21 grams roj thiab 2 grams ntawm cov carbs ib 30 ooj / 1 g, macadamia ceev yog tsim los ntawm 75% rog ( ⁴ ). Ntawm tag nrho cov rog, 17 grams yog ua los ntawm monounsaturated fatty acids, uas paub tias yuav txo tau cov tsis kam mus insulin thiab qib roj cholesterol, thaum tiv thaiv kev sib sau ntawm plab rog thiab kab mob plawv.

Macadamia txiv ntoo muaj magnesium, manganese, poov tshuaj, thiab selenium, uas tau pom tias yuav pab kom poob phaus, txo cov ntshav siab, txo cov kev pheej hmoo ntawm cov kab mob plawv thiab mob stroke, thiab ua raws li cov tshuaj tiv thaiv kab mob ( ⁵ )( ⁶ )( ⁷ )( ⁸ ).

Macadamia txiv ntoo yog cov khoom tseem ceeb hauv macadamia txiv ntoo butter, txiv laum huab xeeb lwm yam. Tab sis nyob rau hauv cov ntaub ntawv no, nrog ib tug tsawg ntim ntawm carbohydrates txawm hais tias nrog ib tug saj zoo li zoo los yog txawm zoo dua.

#2: Pecans

Pecan ceev yog tsim los ntawm 70% rog. Ib 30g / 1oz noj pecans muaj 1 gram ntawm carbohydrates, 20 grams ntawm tag nrho cov rog thiab 3 grams protein. 20 grams roj muaj xws li 12 grams ntawm monounsaturated rog, 6 grams ntawm polyunsaturated rog, thiab 2 grams roj saturated.

Pecans muaj ntau cov oleic acid, uas tau pom tias yuav txo tau txoj kev pheej hmoo ntawm kab mob plawv thiab ntshav qab zib hom 2, thaum tseem txhim kho koj lub cev tiv thaiv kab mob thiab txo qhov mob.

#3: Brazil txiv ntseej

Brazil txiv ntoo muaj 18 grams roj, 4 grams protein, thiab tsuas yog 1 gram ntawm cov carbs ( ⁹ ). Txij li thaum lawv loj heev, koj tsuas yog haus yim txiv ntoo hauv 30g / 1oz noj.

Brazil txiv ntoo muaj qee qhov txiaj ntsig kev noj qab haus huv me me. Hauv ib txoj kev tshawb fawb, cov kws tshawb fawb pom tau tias ib qho kev pab ntawm Brazil txiv ntoo tuaj yeem txo qis cov ntshav lipids xws li roj cholesterol thiab triglycerides. Lawv kuj muaj cov qib siab ntawm selenium, uas pab txhim kho kev txawj ntse hauv cov neeg laus thiab tiv thaiv oxidative kev nyuaj siab ( ¹⁰ )( ¹¹ ).

#4: Walnuts

Walnuts muaj 18.3 grams ntawm tag nrho cov rog (13.2 ntawm uas yog polyunsaturated), 4.3 grams protein, thiab 1.9 grams ntawm carbs ib 30 g / 1 oz.

Polyunsaturated fats, uas muaj nyob rau hauv cov noob paj noob hlis thiab avocados, muaj omega-6 thiab omega-3 fatty acids tseem ceeb. Cov fatty acids tseem ceeb no tau pom tias txhim kho qib testosterone, txo kev pheej hmoo ntawm kab mob plawv thiab mob stroke, thiab tawm tsam mob.

Walnuts, zoo li lwm cov txiv ntoo keto hauv cov npe no, muaj cov txiaj ntsig kev noj qab haus huv zais cia. Hauv ntau qhov kev tshawb fawb, walnuts tau pab cov neeg koom nrog poob phaus, txo lawv txoj kev pheej hmoo ntawm mob qog noj ntshav, thiab tiv thaiv kev puas hlwb ( ¹² )( ¹³ ).

#5: Hazelnuts

Ib qho 30-ounce / 1-g pabcuam ntawm hazelnuts muaj 17 grams roj, 4 grams protein, thiab 2 grams ntawm cov carbs ( ¹⁴ ).

Xws li hazelnuts ua ib qho khoom noj txom ncauj noj qab haus huv tuaj yeem pab tau koj txoj kev noj qab haus huv. Hauv qee qhov kev tshawb fawb, hazelnuts pab txo qis tag nrho cov roj cholesterol yam tsis muaj kev cuam tshuam HDL (zoo) cov roj cholesterol.

4 Keto Ntsws kom txaus siab rau hauv Moderation

Thaum lub 5 txiv ntoo ntau yam saum toj no muaj qhov qis tshaj carb suav ntawm cov npe no, lawv tsis yog tib qho uas koj tuaj yeem haus. Hauv qab no yog plaub keto txiv ntseej ntxiv uas koj tuaj yeem txaus siab (tsuas yog qhov me me).

#1: Pine txiv ntoo

Pine neeg rau, los yog pignolias, muaj 19 grams roj, 4 grams protein, thiab 3 grams ntawm carbs ib qho kev pab. Nco ntsoov tias thaum twg peb tham txog 1 pab, peb xa mus rau 30 g / 1 ooj ( ¹⁵ ).

Thaum 3 grams ntawm cov carbs yuav tsis zoo siab heev, nws tuaj yeem yog 10% ntawm koj cov nyiaj carb txhua hnub yog tias koj nyob rau hauv txoj kev npaj noj. 30 grams ntawm carbohydrates ib hnub twg. Txawm tias phem dua yog tias koj tab tom npaj 20 g ntawm carbohydrates txhua hnub. Txij li thaum ntawd peb tab tom tham txog 15%.

#2: Almonds

Almonds muaj 14 grams ntawm tag nrho cov rog (9 los ntawm monounsaturated rog), 6 grams ntawm carbohydrates, thiab 5 grams protein ( ¹⁶ ). Thaum 6 grams carbs suab siab, nrog 4 grams ntawm kev noj haus fiber ntau koj tsuas yog haus 2 grams ntawm carbs.

La almond hmoov, uas yog yooj yim, av almonds, yog ib qho tseem ceeb hauv cov zaub mov txawv rau keto ua ci. seb lawv yog zaub mov txawv o zaub mov txawv ntawm lwm yam. Almonds tau txuas nrog ntau yam txiaj ntsig kev noj qab haus huv. Hauv kev tshawb fawb, nws tau pom tias kev noj ntawm almonds txo qhov kev pheej hmoo ntawm plawv nres, txo qis cov roj cholesterol, txo qhov mob thiab pab koj poob phaus.

#3: Cashews

Cashews muaj 12 grams ntawm tag nrho cov rog, qis dua tsib "zoo tshaj" keto ceev ntawm daim ntawv no. Lawv kuj muaj 8 grams net carbs, yog li lawv yuav tsum tsuas yog noj nyob rau hauv moderation. Ntxiv mus, moderation yog poob luv. zoo tagnrho yog kev txwv ceev ( ¹⁷ ).

Ib txoj hauv kev zoo tshaj plaws kom txaus siab rau cashews (tsis muaj carbs) yog los ntawm cashew butter lossis qab zib. Qhov no keto-phooj ywg butter pab koj txiav cov carbs ntawm 8g mus rau 2g ib 30oz / 1g pab thaum muab cov qab qab.

#4: Pistachios

Pistachios muaj roj tsawg, tab sis muaj protein ntau, ntau dua li feem ntau ntawm keto ceev ntawm daim ntawv teev npe no. Ib qho khoom noj muaj 13 grams roj, 6 grams protein, thiab 4.6 grams ntawm carbohydrates ( ¹⁸ ).

Cov kev tshawb fawb tau pom tias kev noj ntau dua ntawm pistachios tuaj yeem txo cov ntshav lipid profile, uas tuaj yeem txhim kho lub plawv mob. Nov yog lwm qhov txiaj ntsig zoo rau kev noj qab haus huv ntawm pistachios: Txij li thaum pistachios raug muag nrog lub plhaub ntawm, koj yuav noj tsawg dua ntawm lawv (lawv pab tswj cov feem). Cov kws tshawb fawb tau sau tseg tias cov txheej txheem uas yuav tsum tau ua kom cov txiv ntseej txo qis noj txog li 41%.

Yuav ua li cas txog cov noob los yog cov kav dej?

Zoo li lub txiv ntoo, cov noob zoo thiab tuaj yeem siv rau ntawm keto. Cov noob los yog pips feem ntau yog hauv cov hmoov nplej, siv hauv cov zaub mov, los yog ua rau cov noob butter. Uas tau hais tias, muaj qee hom noob uas zoo dua noj dua li lwm tus. Nov yog cov lus qhia txog kev noj haus rau saum peb lub noob keto (macro muab rau 30g / 1oz noj):

• Chia noob: 1,7 grams ntawm carbohydrates, 8,6 grams rog, 4,4 grams protein. ( ¹⁹ ).
• Sesame noob: 3.3 grams ntawm carbohydrates, 13.9 grams rog, 5 grams protein. ( ²⁰ ).
• Flax: 0,5 grams ntawm carbohydrates, 11,8 grams ntawm tag nrho cov rog, 5,1 grams protein. ( ²¹ ).
• Pumpkin noob: kuj hu ua taub dag noob 3,3 grams net carbs, 13 grams (6 ntawm uas yog omega-6), 7 grams protein. ( ²² ).

Cov lus qhia rau noj txiv ntoo ntawm Keto

Thaum txaus siab rau cov txiv ntoo ntawm keto, txawm tias yog khoom noj txom ncauj, appetizer, lossis ua cov khoom xyaw hauv daim ntawv qhia, nws yog ib qho tseem ceeb uas yuav tsum ua raws li ob peb txoj cai. Nov yog qee cov lus qhia rau kev noj txiv ntoo ntawm keto.

#1: Nyob deb ntawm cov khoom xyaw uas tsis txaus ntseeg

Thaum yuav cov txiv ntoo, zam cov pob uas sau cov suab thaj, ntxiv tsw (qhov no tseem ceeb heev) thiab qee cov roj (xws li kua, canola, txiv laum huab xeeb, paj noob hlis thiab lwm yam zaub roj) nyob rau hauv daim ntawv teev cov khoom xyaw. Cov khoom xyaw no tsis tsuas yog nce cov ntsiab lus carbohydrate, tab sis kuj tseem ua rau mob tsis txaus ntseeg.

Xaiv cov txiv ntoo nyoos, tsis muaj ntsev. Thaum mus yuav txiv ntseej, nrhiav cov txiv ntoo, ntsev, thiab txiv roj roj, thiab zoo dua tsis muaj lwm yam. Thaum xaiv cov hmoov nplej, xws li almond hmoov, ntawm Amazon lossis hauv khw muag khoom, nrhiav cov khoom siv hauv av walnuts uas yog cov khoom xyaw.

# 2: Ib txwm ntsuas koj cov feem

Yog tias qhov no tsis tau hais meej txaus, Koj yuav tsum khaws qhov ntau thiab tsawg hauv siab thaum nws los txog rau txiv ntoo. Ib txwm ntsuas koj cov feem, nrog rau qhov ntsuas lossis ntsuas lub khob (lub khob peb lub hlis twg yog qhov kev pom zoo).

Txawm hais tias feem ntau ntawm cov txiv ntoo hauv daim ntawv teev npe no muaj tsawg dua 5 grams ntawm cov carbs, noj tag nrho cov tes tawm ntawm whack tuaj yeem nqa tau koj cov carb faib rau ib hnub.

#3: Npaj rau ntau yam

Xws li ntau yam zaub, nqaij, txiv hmab txiv ntoo, thiab lwm yam khoom noj hauv koj cov khoom noj - tsis yog txiv ntoo xwb - pab muab ntau yam vitamins, minerals, thiab lwm yam khoom noj rau koj. Tsis txhob tsom mus rau ob peb txoj kev xaiv keto txiv ntoo ntawm daim ntawv teev npe no, sim siv ntau yam ntawm lawv.

Koj tuaj yeem khaws koj cov phiaj xwm keto pluas noj ntau ntau thiab nplua nuj nyob rau hauv qab los ntawm indulging hauv keto-phooj ywg txiv ntoo butter, ua qee qhov smoothie zaub mov txawv nrog qee cov txiv hmab txiv ntoo qhuav los yog nrog ib co crumbled walnuts, los yog txawm sprinkling koj cov zaub xam lav nrog ib co me ntsis tws almonds los yog walnuts.

# 4: Ceev faj ntawm rhiab heev

Cov txiv ntoo muaj cov tshuaj tiv thaiv hu ua phytic acid, uas ua rau digestive chim siab rau qee tus neeg. Phytic acid paub tias ua rau muaj teeb meem digestive thiab txo cov ntxhia nqus nqus, txo cov calcium, hlau, thiab zinc hauv lub cev.

Yog tias koj muaj plab hnyuv, roj, lossis lwm yam teeb meem tom qab noj cov txiv ntoo, nws yog qhov zoo tshaj kom zam lawv tag nrho. Tsis tas li ntawd, koj tuaj yeem sim haus cov txiv hmab txiv ntoo, sprouted, los yog ci thiab saib seb qhov no txo ​​cov tsos mob.

Cov txiv ntoo keto zoo tshaj plaws muaj cov lej qis carb suav

Cov txiv ntoo yog cov khoom noj txom ncauj zoo tshaj plaws ntawm kev noj haus ketogenic. Lawv kuj yog ib qho chaw zoo ntawm cov rog, cov protein, thiab cov khoom noj muaj fiber ntau, thaum muaj cov carbohydrates tsawg.

Txawm li cas los xij, nws tseem ceeb heev uas yuav tsum nco ntsoov tias tsis yog txhua tus txiv ntoo raug tsim muaj vaj huam sib luag. Qhov zoo tshaj plaws keto ceev kom haus yog macadamia ceev, pecans, Brazil txiv ntoo, walnuts, thiab hazelnuts. Lwm cov txiv ntoo xws li almonds thiab pistachios tuaj yeem noj tau tab sis nyob rau hauv ntau npaum li cas.

Yog tias koj nyiam txiv ntoo butters, muaj ntau ntau yam ntawm lawv nyob rau hauv kev ua lag luam uas tuaj yeem pab koj kom txaus siab rau koj cov txiv ntoo xav tau los ntawm kev txo koj cov carb tag nrho.