Yog tias koj saib hauv lub khob cij ntawm koj lub khw muag khoom nyiam, koj yuav pom ntau ntau hom nplej sib txawv: ntau hom nplej, cov nplej tag nrho, rye, whole-wheat rye, dawb, sourdough, pita ... tsuas yog rau npe ob peb. Hmoov tsis zoo, tsis muaj ib qho ntawm cov kev xaiv no haum rau kev noj haus keto.
Cov naj npawb tseeb sib txawv ntawm txhua hom khob cij, tab sis ib daim ntawv feem ntau muaj 10-20g ntawm net carbs. Qhov ntawd yog qhov siab txaus uas ib qho kev pabcuam yuav thawb koj hla koj cov carb txwv rau tag nrho hnub.
Qhov teeb meem muaj nyob rau hauv qhob cij yog cov hmoov nplej. Koj lub cev hloov cov nplej rau hauv qabzib (qab zib), uas ua rau cov tshuaj insulin nce ntxiv thiab ua rau koj khaws cov piam thaj li rog.
Muaj ntau yam khoom noj uas tsis muaj carb uas siv lwm cov khoom xyaw xws li almond hmoov y txiv maj phaub hmoov. Tseem muaj cov npe uas muaj keto-phooj ywg qhob cij uas muaj tsawg dua 5g ntawm net carbs ib daim, xws li:
- Nyias thiab nyias zaub mov: 0 g ntawm net carbs ib daim, bun los yog yob.
- Great Low Carb Cij Co.: 1g net carbs ib daim.
- Cov kab lis kev cai hauv paus: 3g ntawm cov carbohydrates ib qho kev pabcuam thiab gluten-dawb.
- Ib leeg: 4g net carbs ib daim.
Vim tias cov qhob cij uas tsis muaj carb ua ntej yog tus nqi kim thiab nyuaj los ntawm, ntau tus neeg noj zaub mov keto ci lawv tus kheej. Txhawm rau nrhiav cov zaub mov txawv ntawm hom qhob cij no, sib haum nrog cov khoom noj ketogenic, qhov zoo tshaj plaws yog tias koj siv cov lus hauv qab no:
Ntawm qhov tod tes, koj tuaj yeem hla dhau qhov kev paub ntawm keto qhob cij los ntawm kev hloov txhua daim rau Zaub xas lav nplooj thaum ua qhaub cij, hamburgers, qhaub cij, thiab burritos. Los yog txawm tias Mexican zaub mov.
Ntaub ntawv qhia txog khoom noj khoom haus
Kev pab loj: 1 daim
| lub npe | Tseem ceeb |
|---|---|
| Net carbs | 12,6 g |
| Rog | 1.3 g |
| Kev Cuam Tshuam | 3,1 g |
| Tag nrho cov carbohydrates | 13,8 g |
| Fiber ntau | 1,2 g |
| Cov calories | 79 |
Source: USDA
