Kodi mumatopa nthawi zonse, muli ndi njala, komanso mumakwiya? Mukufuna mukuyang'ana kapu pambuyo pa kapu ya khofi kuti muthe kupuma kwanu kwamasana? Ngati izi zikumveka ngati inu, ndi nthawi yoti musinthe kapu yanu ya khofi wanthawi zonse ndi mphika wamphamvu wa khofi wa keto.
Chinsinsi cha khofi cha ketochi chili ndi mndandanda wa zosakaniza zapamwamba kuphatikizapo khofi wotentha, batala wodyetsedwa ndi udzu, ndi mafuta a MCT kuti akupatseni mphamvu zowonjezera mphamvu.
Phunzirani chifukwa chake kuwonjezera keto iyi pazochitika zanu zam'mawa kungakhale kofunikira ngati cholinga chanu ndikupitirizabe. ketosis.
Kodi khofi ya ketogenic ndi chiyani?
Chochitika cha khofi cha ketogenic chakula kwambiri m'zaka zisanu mpaka khumi zapitazi. Ndi mizu yake yoyambira mayendedwe a biohackers ngati Dave Asprey wa Bulletproof Coffee, khofi wa keto kuyambira pamenepo wakhala njira iliyonse yopangira. khofi ndi mafuta owonjezera ndi Shuga zero.
Masiku ano, anthu ambiri angafotokoze khofi ya keto ngati chophatikizira cha khofi wakuda wakuda kwambiri komanso mafuta a ketogenic. batala zodyetsedwa ndi udzu ndi / kapena MCT.
Kuchuluka kwamafuta ndi caffeine komanso kutsika kwachakudya, kuphatikiza kumeneku kumadziwika kuti kumapereka mphamvu zambiri, kukhazikika kwa shuga m'magazi, komanso kuwongolera magwiridwe antchito anzeru komanso kumveka bwino kwamaganizidwe.
Kodi khofi ya ketogenic imagwira ntchito bwanji?
Mukamwa khofi wa keto, mukuphatikiza mphamvu za nyemba za khofi ndi mphamvu za batala wodyetsedwa ndi udzu ndi mafuta a MCT kwa latte yamtengo wapatali, yamafuta ambiri, yokhala ndi zokolola zambiri.
Khofi wakuda uli ndi michere yambiri monga potaziyamu ndi niacin (kapena vitamini B3). Potaziyamu imathandizira kugunda kwa mtima kosasunthika ndikutumiza kugunda kwa minyewa, pomwe niacin ndiyofunikira kuti mafupa athanzi, kupanga maselo amagazi, komanso magwiridwe antchito amanjenje ( 1 ) ( 2 ).
Kafukufuku wa anthu awonetsa kuti khofi imatha kuteteza matenda monga matenda a shuga a mtundu wa 2, Parkinson's, ndi matenda a chiwindi ( 3 ).
Kafeini, chomwe chimagwira ntchito kwambiri mu khofi, ndi chomwe chimakupangitsani kukhala tcheru. Zimathandizira kulimbikitsa kagayidwe kanu ndipo chifukwa chake zimatha kulimbikitsa kuwotcha mafuta ( 4 ).
Mukaphatikiza khofi wamba ndi kuchuluka kwa batala wodyetsedwa ndi udzu ndi mafuta a MCT, mumapeza kuphatikiza kwamphamvu komwe kungakupatseni mphamvu ndikukupangitsani kukhala odzaza ndikugwira ntchito kwa maola ambiri.
Kodi batala wodyetsedwa ndi udzu ndi chiyani chapadera kwambiri?
Batala wodyetsedwa ndi udzu amapangidwa kuchokera ku ng'ombe zodyetsedwa ndi udzu. Ng’ombe zimenezi zimaloledwa kudyera m’malo otseguka. Izi zimabweretsa batala wodzaza ndi michere (komanso kulawa bwino).
Butala wochokera ku nyama zodyetsedwa ndi udzu uli ndi CLA (Conjugated Linoleic Acid) kuwirikiza kasanu kuposa batala wa ng'ombe zodyetsedwa. CLA ndi mafuta acid omwe amapezeka mwachilengedwe mu nyama ndi mkaka. Ndemanga ya 2015 idawonetsa kuti CLA ndiyofunikira pakuwonongeka kwamafuta m'thupi lanu, zomwe zingakuthandizeni kuchepetsa thupi ( 5 ).
Sikuti batala wodyetsedwa ndi udzu ndi gwero lalikulu la mafuta abwino, amakupangitsani kuti mukhale okhuta komanso okhutitsidwa kwa maola ambiri. Zimakupatsirani kukongola kwa latte ya Starbucks yomwe mumayilota, popanda leche palibe zonona za carb. Phunzirani zambiri za kufunikira kowonjezera batala wodyetsedwa ndi udzu ku zakudya zanu za ketogenic Apa.
Mafuta a MCT ndi chiyani?
MCT si nkhani chabe. MCT imayimira Medium Chain Triglycerides ndipo ndi imodzi mwazinthu zabwino kwambiri zopezeka ndi bioavailable pamsika.
Mafuta a MCT amapangidwa kuchokera ku MCTs koyera kuchotsedwa ku kokonati (kapena kanjedza) mafuta. Ma MCT ndi gwero labwino lamphamvu ndipo amadziwika kuti amasinthidwa mwachangu kukhala mphamvu zogwiritsidwa ntchito. Si mafuta a kokonati, koma kuchokera ku mafuta a kokonati ( 6 ).
Malingaliro olakwika omwe amadziwika kuti mutha kugwiritsa ntchito mafuta a kokonati m'malo mwa mafuta a MCT. Komabe, mafuta a kokonati ndi 55% MCT okha, pamene mafuta a MCT amapangidwa kuchokera ku MCT yoyera. Sasinthana.
Onani izi kalozera wofunikira za mafuta a MCT. Sikuti adzakuuzani zonse zomwe muyenera kudziwa, komanso maphikidwe osavuta a 9 kuti muthe kuyamba kukolola mafuta a MCT nthawi yomweyo.
Ubwino wa thanzi la mafuta a MCT
Kafukufuku wochulukirachulukira akuwonetsa kuti ma MCTs amakuthandizani kuti mukhale odzaza ndikupangitsa kuti mukhale odzaza nthawi yayitali. Athanso kulimbikitsa kagayidwe kanu, zomwe zingakuthandizeni kuchepetsa thupi ( 7 ).
Mafuta a MCT amathanso kuthandizira thanzi lamatumbo komanso kuchepetsa kutupa. Mafuta a kokonati amatengedwa ngati mankhwala achilengedwe, omwe amatha kulimbana ndi mabakiteriya owopsa ndikusunga mabakiteriya abwino m'matumbo anu ( 8 ).
Mafuta a MCT angathandizenso kukonza thanzi lanu lachidziwitso. Kafukufuku akuwonetsa kuti pali kulumikizana kwakukulu pakati pa ubongo wanu ndi thanzi lanu lamatumbo. ubongo wanu umayendetsedwa ndi matupi a ketoni kuti apange mafuta, kotero kuti m'malo mwa mafuta ndi mafuta ndikulowa mu ketosis ndizodabwitsa kwambiri pa thanzi laubongo ndi ntchito zamaganizidwe ( 9 ). Ndizothandizirana bwino ndi keto shake yomwe mumakonda kapena iyi. matcha smoothie. Imeneyo ilibe mafuta a MCT okha, komanso ma collagen peptides, omwe amathandiza kulimbikitsa kusinthika kwa minofu ndi khungu laling'ono, lathanzi ( 10 ).
Kofi yolimba ya Keto
Yambani m'mawa wanu ndi kuphatikiza koyenera kwa caffeine ndi mafuta athanzi. Kapu yamatsenga yotsika kwambiri iyi ndizomwe mukufunikira, komanso zakudya zopatsa thanzi, kuti mukhale ndi tsiku lopindulitsa.
Mutha kugwiritsa ntchito khofi wamtundu uliwonse womwe mumakonda, koma khofi wowotcha wopepuka amakhala wosawawa kwambiri, wowala komanso wokoma bwino. Amakhalanso ndi kuchuluka kwambiri kwa caffeine.
Pali njira zambiri zopangira khofi wokoma, kuphatikizapo makina osindikizira a khofi, Aeropress, Chemex, kapena French press.
Malangizo
- Phatikizani zosakaniza zonse mu blender.
- Pogwiritsa ntchito kumiza blender kapena foamer, sakanizani kutentha pang'ono ndikuwonjezera liwiro mpaka masekondi 30 kapena mpaka thovu.
- Kutumikira, kumwa ndi kusangalala.
Mfundo
Kofi wowotcha wa organic ndi chisankho chabwino kwambiri. Ndizowawa pang'ono chifukwa chake simudzamva kufunika kowonjezerapo zotsekemera zilizonse. Makina osindikizira a ku France ndi njira yabwino, chifukwa imapanga khofi wabwino kwambiri, wosalala.
Ngati mukusowa mkaka mu khofi wanu, onjezerani mkaka wa amondi wosatsekemera kapena heavy cream kuti mukhale ndi ketogenic.
Zakudya zabwino
- Manambala: 280
- Mafuta: 31 ga
- Zopopera: 2.8 ga
- CHIKWANGWANI: 2,2 ga
- Mapuloteni: 1 ga
Palabras malo: bulletproof keto coffee recipe