Zipatso za Keto: Ultimate Guide

Ngati mwakhala pazakudya za keto kwakanthawi, mutha kusowa zipatso. Anthu ambiri amaganiza kuti popeza zakudya za ketogenic ndizochepa kwambiri, zipatso zonse sizili bwino, chifukwa cha shuga wawo wachilengedwe. Lingaliro ili siliri loona kwenikweni.

M’nkhaniyi tiyankha mafunso otsatirawa:

• Kodi zipatso keto ndi ochezeka?
• Ndi zipatso ziti zomwe zimagwirizana ndi keto?
• Chipatso chouma chomwe ndi keto n'zogwirizana?
• Kodi chipatso si keto n'zogwirizana?
• Ndi monk zipatso keto n'zogwirizana?

Ngakhale zili zoona kuti zipatso zina (monga nthochi, mwachitsanzo) zimakhala ndi shuga wambiri ndipo sizoyenera kudya zakudya za keto, ndizofunikira kwambiri kusunga zipatso pa mbale yanu. Makamaka kwambiri mu fiber.

Ndi zakudya zomwe zimayang'ana kwambiri mafuta athanzi, nthawi zina zimakhala zokopa kusiya zakudya zokhala ndi michere yambiri, yochokera ku zomera. Kuchita izi kungayambitse kuchepa kwa vitamini ndi mineral.. Chifukwa chake kuwonetsetsa kuti muli ndi zomera zambiri zokongola muzakudya zanu za keto ndikofunikira kwambiri pa thanzi lanu.

Ndizowona kuti mitundu yambiriyi iyenera kubwera kuchokera kumasamba, koma palibe chifukwa chodumpha zipatso kwathunthu. Kusankha zipatso zoyenera, kuchuluka kwake komanso nthawi yoti mudye ndiye chinsinsi chopezera zipatso zingapo pazakudya zanu za keto popanda ketosis.

mndandanda wachangu

Dinani pa chipatso kuti muwerenge pang'ono za aliyense kupitirira patsamba.

• Avocados
• Coco
• Strawberry
• Blackberries
• Zipatso zakutchire
• Cranberries
• Rasipiberi
• Ndimu
• Limas
• Guava
• vwende wowawa
• tomato
• Azitona zobiriwira komanso zakuda
• Monk zipatso

Fast Keto Background

Zakudya za keto ndi zakudya zokhala ndi mafuta ambiri, zonenepa kwambiri, zopatsa mphamvu zochepa zama carbohydrate zomwe zili ndi kafukufuku wambiri wochirikiza kugwiritsa ntchito kwake matenda ndi zovuta zambiri monga kunenepa kwambiri, shuga, khunyu, matenda amtima, khansa, ndi zina zambiri. Tili pano kuti tikuyendetseni zina mwazabwino zambiri zokhudzana ndi zakudya za ketogenic, ngakhale kupitilira kuwonda. Anthu osiyanasiyana amatha kupita keto pazifukwa zosiyanasiyana, koma aliyense atha kukhala ndi zotsatira zabwino pamiyoyo yawo potenga ulendowu. Werengani zambiri mu Buku Lathu Lonse la Keto.

Funso la Carb: Net Carbs, Fiber, ndi Keto Fruits

Kumvetsetsa mwatsatanetsatane zomwe ma carbohydrates amafananizidwa ndi chakudya chokwanira kukuthandizani kumvetsetsa chifukwa chomwe mungatengere zipatso pazakudya za keto komanso zabwino zomwe zingabweretse. Zipatso zokomera zakudya za Ketogenic, kapena zipatso za keto, ndi zipatso zomwe zimakhala ndi ulusi wambiri komanso shuga wotsika kuposa mitundu yocheperako ya keto. Izi zimapangitsa kuti zipatso za keto izi zikhale ndi chiwerengero chochepa cha carb.

Kuwongolera Ma Carbs pa Zakudya za Keto Ndikokhudzadi yang'anirani shuga wanu wam'magazi kuti mupewe kuchuluka kwa insulin ndi kupewa kusunga glycogen. Ulusiwu umalepheretsa ma spikes ndipo makamaka umatulutsa ma carbs ena. Izi zikutanthauza kuti pali zosankha zabwino kwa inu munjira ya zipatso.

Kuti muwerengere magalamu a carb, chotsani fiber kuchokera ku ma gramu onse a carb. Chifukwa chake ngati muli ndi magalamu 10 amafuta onse ndi ma 7 magalamu a ulusi, ma carbs otere amangokhala 3 magalamu a zipatso za keto. Iyi ndi nkhani yabwino ngati muli ndi chidwi ndi zipatso zina kapena mukufuna kuwonjezera kutsekemera pang'ono ku keto smoothie recipe yanu yotsatira. Ndiye popanda kuchedwa, tiyeni tiwone zipatso za keto pali ndipo mutha kusangalala ndi zakudya zanu za ketogenic.

15 Zipatso Zogwirizana ndi Keto

1 - Mapeyala

Mwina simungazindikire, koma mapeyala ndi chipatso. Zachidziwikire, ngati mwakhala pazakudya za keto kwakanthawi, mwina mwakhala mukudya ma avocados, kotero sitidzayang'ana kwambiri pa iwo, koma tidaganiza kuti ndikofunikira kunena kuti mwina mwakhala kale. kudya zipatso zina osazindikira. Avocados ali ndi mafuta ambiri a monounsaturated (5 magalamu) ndipo ali ndi chiwerengero cha carb cha 1 gramu (4 okwana, 3 fiber). NGATI ndinu wokonda avocado weniweni ngati ine, (onani ngati andipatsa kuti ali mu chizindikiro cha intaneti) simunganenenso kuti choyipa kwambiri pazakudya za keto ndikuti palibe zipatso za keto. Popeza chimodzi mwa zakudya zazikulu za izo ndi chipatso.

2- Kokonati

Chipatso china chomwe chili choyenera pazakudya za ketogenic, zomwe zotsalira zake ndikuti nthawi zina zimakhala zovuta kuzipeza, ndi kokonati yakucha yatsopano. Apanso, ma veteran keto dieters mwina akugwiritsa ntchito kale mafuta ambiri a kokonati, mkaka wa kokonati, ndi ufa wa kokonati. Koma a kokonati chipatso chenicheni ndi wodzaza CHIKWANGWANI (7 magalamu, 3 net carbs) ndipo ndi okoma mokwanira kukuthandizani kuthetsa chilakolako. Kapu ya kokonati yatsopano imakupatsaninso 60% ya manganese omwe mumafunikira tsiku lililonse.

Ngati simukuchipeza chatsopano, ganizirani batala wa kokonati kuti muchepetse zilakolako zotsekemera nthawi ndi nthawi. Mafuta a kokonatiwa kwenikweni ndi nyama ndi mafuta a kokonati osakanikirana mofanana ndi batala kapena chiponde. Ndi zabwino kwambiri. Ngati simungathe kuzipeza m'masitolo, mukhoza kuzipanga nokha pogula kokonati yosakanizidwa ndi kusakaniza mu pulogalamu ya chakudya. Mafutawo amamasulidwa kuchokera ku shards ndikusanduka batala. Yum!

Zipatso za Keto Mutha Kuphonya

Mu keto zimaonedwa kuti ndizoyenera zomwe ena amazitcha idyani utawaleza. Kudya utawaleza kumatanthauza kudzaza mbale yanu ndi zakudya zokongola zomwe zimaimira zomera zosiyanasiyana. Zosiyanasiyana sizimangothandiza kuonetsetsa kuti mumapeza ma micronutrients ambiri, komanso zimadyetsa zomera m'matumbo anu. Zomwe zimathandiza kulimbikitsa chitetezo chamthupi komanso kusunga shuga m'magazi.

Chilengedwe chili ndi njira yoperekera zonse zomwe timafunikira kuti tikhale athanzi, ndipo zakudya zosiyanasiyana zimawonekera ngati mitundu yosiyanasiyana ya utawaleza. Vitamini C, mwachitsanzo, amawonekera mu zomera zambiri zofiira, zalalanje, ndi zachikasu. Mtundu wa antioxidant wotchedwa anthocyanin umapezeka mu zomera zambiri za buluu, zofiirira, ndi zofiirira. Inde, palinso kuphatikizika mu ufumu wa zomera. Beta-carotene, kalambulabwalo wa vitamini A, imapezeka m'masamba obiriwira obiriwira komanso kaloti walalanje. Izi ndi zochepa chabe mwa zitsanzo zambiri za zakudya zokongola za zomera zomwe timadya.

Zonsezi ndikunena kuti kudumpha zipatso zina zotsika kwambiri kumatha kukupatsirani zakudya zina zofunika. Nazi zipatso zabwino kwambiri zomwe mungadye pazakudya za keto:

3 - Zipatso

Zipatso zili ngati maswiti achilengedwe. Mitundu yonse ya zipatso ndi yabwino pa dongosolo la keto chifukwa imakhala yodzaza ndi zakudya. Izi siziphatikiza yamatcheri kapena mphesa ngati mukuganiza kuziyika m'gululi. Zipatso ziwirizo zimakhala ndi shuga wambiri. Koma zipatso zenizeni: mabulosi akuda, strawberries, blueberries, cranberries (osati zouma), ndi raspberries ndi zipatso zabwino kwambiri za keto.

Zipatso ndi zina mwa zipatso zodzaza ndi michere zomwe zikupezeka pamsika masiku ano, komanso zimakhala ndi ma carb ochepa kuposa mtundu wina uliwonse wa zipatso (kupatula ziwiri zomwe zili mugulu la "zowonekera").

Nayi kuphatikizika kosavuta kwa 1/2 chikho cha mabulosi aliwonse okhala ndi maulalo kuti mumve zambiri:

• Blackberries: 31 zopatsa mphamvu, 3.5 net carbs
• Zipatso zakutchire: 31 zopatsa mphamvu, 3.5 net carbs
• Strawberry: 24 zopatsa mphamvu, 4 net carbs
• Cranberries: 42 zopatsa mphamvu, 9 net carbs
• Rasipiberi: 32 zopatsa mphamvu, 3 net carbs
• Gooseberries: 33 zopatsa mphamvu, 4.4 g net carbs.
• Acai: 24 zopatsa mphamvu, 1 g net carbs.

Ngakhale 1/2 chikho cha zipatso chikhoza kuwoneka ngati chochepa, ndi ndalama zokwanira kuti muwonjezere ku saladi yodzaza ndi masamba otsika kwambiri, mapuloteni athanzi, ndi kuvala kokoma kwamafuta ambiri. Ndiwonso ndalama zokwanira kuti muwonjezere ku smoothie yokhala ndi chotsekemera cha stevia chotsekemera chotsekemera chokwanira. Cranberries sangakhale chipatso chokoma kwambiri chomwe mungadye paokha, koma yikani kiranberi chatsopano ndikupanga kukoma pamwamba pa nkhumba ya nkhumba kapena nsomba yatsopano kuti mukhale chakudya chokoma, chokoma komanso chopatsa thanzi.

4- Chivwende chowawa

Cantaloupes ndizowonjezera modabwitsa pazakudya zanu za keto. Amakhala ndi madzi ambiri, kotero mumamwa madzi mukamadya, kuphatikiza kwakukulu, chifukwa ndikosavuta kutaya madzi m'thupi pazakudya za ketogenic. Mavwende ndiwowonjezera kwambiri pazakudya zamadzulo; Ndani sakonda vwende atakulungidwa mu ham? Amaperekanso mavitamini ndi minerals osiyanasiyana omwe amathandiza kuti ma electrolyte anu asamayende bwino.

Nawa zakudya za vwende zowawa pa kapu imodzi yathunthu.

• vwende wowawa: 24 zopatsa mphamvu, 2,8 net carbs

5- Ndimu ndi mandimu

Sizipatso zonse za citrus zomwe zimakhala zochezeka kwambiri ndi keto, koma izi 2 zimagwiradi ntchitoyo.

Mwina simungafe kuti mumize mano anu mu mandimu kapena mandimu, koma podziwa kuti chipatso cha keto, ndi timadziti take, tavomerezedwa pa mndandanda wa zakudya zanu za keto kudzakuthandizani kununkhira mapuloteni anu kapena mphamvu yanu ya keto smoothie kapena chakumwa.

Nazi zakudya zomwe muyenera kudziwa:

• 30ml/1oz mandimu: 6 zopatsa mphamvu, 2 net carbs
• 30 oz/1ml madzi a mandimu: 7 zopatsa mphamvu, 1 net carb

Ngati muli paulendo wanu wa keto komwe mumasangalala ndi malo ogulitsa kunyumba nthawi ndi nthawi, ganizirani kupanga kusakaniza ndi ginger wa keto, mandimu, madzi a soda, ndi stevia. Kapena yesani whiskey wowawasa ndi kusakaniza kwa mandimu ndi madzi a mandimu, club soda, ndi stevia. Thandizo lowonjezera pang'ono lomwe limapita kutali kuti musunge keto kwa nthawi yayitali.

6.- Gwava

La Guava Ndi chipatso chochokera kumadera otentha kum'mwera kwa Central America, makamaka Mexico. Mofanana ndi kokonati, vuto lake lalikulu ndiloti zimakhala zovuta kuzipeza m'malo ena. Ndi gwero lalikulu la potaziyamu. Ndipo ili ndi kukoma kokoma ndi fungo labwino. Chipatso chilichonse cha 55 magalamu chili ndi pafupifupi 5 magalamu a chakudya. Choncho sikoyenera kuigwiritsa ntchito molakwika. Koma potaziyamu imagwira ntchito yofunika kwambiri pamlingo wa electrolyte, ndipo nthawi zambiri imanyalanyaza zakudya za ketogenic. Chifukwa chake chipatsochi chingakuthandizeni kuti potaziyamu yanu ikhale yoyenera.

7- Azitona ndi zipatso!

Zosadziwika bwino kwambiri monga zipatso, zimamera pamitengo! Azitona wobiriwira wobiriwira wam'zitini amakhalanso ndi ma carbu 0.5 otsika modabwitsa pa magalamu 100, zomwe zimawapangitsa kukhala "zipatso za keto" zabwino kwambiri zomwe amadya mukamatsatira zakudya za ketogenic.

8 - Tomato

Mofanana ndi ma avocados, tomato iwo alidi chipatso. Kotero ngati mumakonda kuwonjezera tomato ku saladi zanu, mukuwonjezeranso chipatso ichi cha keto popanda kudziwa. Pali matani amitundu ya tomato, ndipo ambiri aiwo amatha kusinthidwa kukhala zakudya za keto.

Nanga bwanji za monk zipatso?

Osapusitsidwa ndi dzina lake! Zipatso za Monk zimabwera mumitundu yamadzi, granular, ndi ufa, ndipo kwenikweni, ndi zotsekemera otsika calorie ndi zero carb amene akukula mu kutchuka. Ndi njira yabwino yokometsera keto chifukwa cha zero carb komanso kununkhira kokoma-ndikotsekemera kuposa shuga! Kwenikweni, monga chotsekemera, chimakhala ndi kukoma kwake. Izi zimapangitsa kukhala ndi okonda ambiri monga otsutsa. Kuti mudziwe zambiri za zipatso za monk, mukhoza kuwerenga Nkhani iyi.

Mfundo yofunika: Idyani chipatso chanu cha keto!

Mosiyana ndi zomwe mumaganiza poyamba kapena kuuzidwa, pali njira zophatikizira zipatso zina mwadongosolo muzakudya zanu za ketogenic. Chipatso ndi chofunikira pazakudya zilizonse zathanzi chifukwa zimakhala ndi fiber komanso ma micronutrients ofunikira. Kumwa ulusi kumalumikizidwa ndi zomera zathanzi zamatumbo, chitetezo chamthupi cholimba, chiwopsezo chochepa cha matenda a shuga amtundu wa 2, matenda amtima, komanso khansa zina zam'mimba.

Musaphonye gawo lofunikirali lazakudya chifukwa mukuwopa kuwerengera ma carb. Ma Net carbs ndi otsika mu zipatso zomwe tafotokozazi, chifukwa chake onjezani zipatso m'mbale zanu zamafuta athanzi, zomanga thupi, ndi masamba ocheperako kuti mudye bwino. Zidzakuthandizani kukhutiritsa dzino lanu lokoma mukukhalabe pa dongosolo la keto. Ndipo mudzawonjezera zakudya zomwe ndizofunikira kwambiri kuti thupi lanu lizigwira ntchito moyenera.