Mtedza Wabwino Kwambiri wa Keto: Kalozera Womaliza wa Mtedza pa Keto

Mtedza ndi njira yosangalatsa kwambiri pazakudya zokhwasula-khwasula, zokhwasula-khwasula ndi mbale zam'mbali pazakudya za keto. Kuphatikiza apo, popeza mtedza wambiri uli ndi mafuta ambiri athanzi kuposa ma carbohydrate, amakwanira bwino muzakudya za ketogenic. Tsoka ilo, si mtedza wonse womwe uli woyenera kwa keto dieters. Pamene walnuts macadamia mafuta ochuluka amatha kukuthandizani kuti mukhalebe mu ketosis, ena amakhala ndi chakudya chambiri kuposa momwe mungayembekezere. Kotero ife tisanthula iwo pang'onopang'ono.

Chifukwa chiyani mtedza umagwira ntchito pa Keto?

Mtedza nthawi zambiri umakhala wopanda shuga, wochepa wa carb, ndi vegan, paleo, ndi keto. Nazi zifukwa zingapo zomwe mtedza umakwanira muzakudya zanu zotsika zama carb.

Mtedza ndi wonenepa kwambiri

Mtedza wodzaza ndi mavitamini ndi mchere, monga magnesium, selenium, vitamini E, ndi manganese. Mankhwala enaake a Ndi mchere wofunikira m'thupi lanu, womwe umathandiza kupanga mphamvu ndi kaphatikizidwe ka mapuloteni ( ¹ ). Selenium imagwira ntchito ngati antioxidant ndipo imatha kulimbikitsa chitetezo chamthupi ( ² ). Manganese amathandizira pakugayidwa kwamafuta ndi ma carbohydrate, ndikuwongolera kuchuluka kwa shuga m'magazi ( ³ ).

Mtedza uli ndi michere yambiri yazakudya

Kenaka, muphunzira za mafuta, mapuloteni ndi chakudya chamagulu a mtedza wa ketogenic. Chachikulu. Mudzawona mutu wamba: Mtedza zambiri zimakhala ndi kuchuluka kwa ma carbohydrate ambiri, koma zimakhalanso ndi zakudya zambiri, zomwe zimachepetsa kuchuluka kwa ma carbohydrate. Fiber amadziwika kuti amathandizira kuwongolera kuchuluka kwa shuga m'magazi ndikuchepetsa kutupa, zomwe zimathandiza kuchepetsa chiopsezo cha matenda a shuga a 2 ndi matenda amtima.

Mtedza ndi wosavuta kunyamula

Popeza mtedza ndi wabwino kudya popita, iwo ali chakudya chabwino kwambiri cha keto. Mutha kusunga kachikwama kakang'ono m'chikwama chanu, desiki, kapena chikwama chanu kuti mupeze chakudya chamafuta ambiri, chochepa kwambiri.

Chinthu chimodzi choyenera kukumbukira apa: Mtedza ndi wosavuta kudya. Ngati mumanyamula mtedza tsiku lonse, onetsetsani kuti mwagawa kale ndalamazo kuti musamadye kwambiri.

Mtedza 5 Wabwino Kwambiri wa Keto

Malingana ngati mukumbukira kukula kwanu kotumikira, mtedza wotsatira wa carb ndi wabwino kwambiri pa keto. Sangalalani ndi mtedzawu ngati chotupitsa chogwirizana ndi keto masana.

#1: mtedza wa macadamia

Ndi magalamu 21 amafuta ndi 2 magalamu amafuta amkaka pa 30 ounce/1 g, mtedza wa macadamia umapangidwa ndi 75% mafuta ( ⁴ ). Pamafuta onse, 17 magalamu amapangidwa mafuta monounsaturated acids, omwe amadziwika kuti amachepetsa kukana insulin ndi kuchuluka kwa cholesterol, ndikuletsa kudzikundikira kwamafuta am'mimba ndi matenda amtima.

Mtedza wa Macadamia uli ndi magnesium, manganese, potaziyamu, ndi selenium, zomwe zasonyezedwa kuti zimathandiza kuchepetsa thupi, kuchepetsa kuthamanga kwa magazi, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko, komanso kukhala ngati anti-inflammatory agents ( ⁵ )( ⁶ )( ⁷ )( ⁸ ).

Mtedza wa Macadamia ndizomwe zimapangira batala wa mtedza wa macadamia, m'malo mwa batala wa peanut. Koma mu nkhani iyi, ndi m'munsi buku la chakudya koma mofanana wabwino kapena bwino kukoma.

#2: Pecans

Pecans amapangidwa ndi 70% mafuta. Pa 30 oz / 1 g yogawa ma pecans imakhala ndi 1 gramu yamafuta amkaka, 20 magalamu amafuta onse, ndi magalamu atatu a protein. Ma gramu 3 amafuta akuphatikizapo 20 magalamu amafuta a monounsaturated, 12 magalamu a mafuta a polyunsaturated, ndi ma gramu 6 amafuta okhutitsidwa.

Ma Pecans ali ndi kuchuluka kwa oleic acid, zomwe zasonyezedwa kuti zimachepetsa chiopsezo cha matenda a mtima ndi matenda a shuga a mtundu wa 2, komanso kupititsa patsogolo chitetezo cha mthupi komanso kuchepetsa kutupa.

#3: Mtedza waku Brazil

Mtedza wa ku Brazil uli ndi magalamu 18 amafuta, 4 magalamu a mapuloteni, ndi galamu imodzi yokha ya ma carbohydrate ( ⁹ ). Popeza ndiakulu kwambiri, mumangodya ma walnuts asanu ndi atatu mu 30 oz / 1g kutumikira.

Mtedza wa ku Brazil uli ndi maubwino ena osadziwika bwino paumoyo. Mu kafukufuku wina, ofufuza adapeza kuti mtedza umodzi wa ku Brazil ukhoza kuchepetsa milingo ya serum lipids monga cholesterol ndi triglycerides. Amakhalanso ndi selenium yambiri, yomwe imathandiza kuti zidziwitso zigwire ntchito mwa okalamba komanso kulimbana ndi kupsinjika kwa okosijeni ( ¹⁰ )( ¹¹ ).

# 4: mtedza

Walnuts ali ndi 18.3 magalamu amafuta onse (13.2 omwe ndi polyunsaturated), 4.3 magalamu a mapuloteni, ndi 1.9 magalamu a net carbs pa 30 oz / 1 g.

Mafuta a polyunsaturated, omwe amapezeka mumbewu za mpendadzuwa ndi mapeyala, ali ndi omega-6 ndi omega-3 fatty acids ofunikira. Mafuta ofunikirawa awonetsedwa kuti amathandizira kusintha kwa testosterone, kuchepetsa chiopsezo cha matenda a mtima ndi sitiroko, komanso kulimbana ndi kutupa.

Mtedza, monga mtedza wina wa keto pamndandandawu, uli ndi mapindu obisika azaumoyo. M'maphunziro angapo, mtedza wathandiza ophunzira kuchepetsa thupi, kuchepetsa chiopsezo cha khansa, komanso kupewa kuwonongeka kwa maselo ( ¹² )( ¹³ ).

#5: mtedza

Ma hazelnuts a 30 g / 1 ounce ali ndi magalamu 17 amafuta, 4 magalamu a mapuloteni ndi 2 magalamu amafuta amkaka ( ¹⁴ ).

Kuphatikizira ma hazelnuts ngati chakudya chopatsa thanzi kungathandize thanzi lanu. M'maphunziro ena, mtedza wa hazelnuts unathandizira kuchepetsa kuchuluka kwa mafuta m'thupi popanda kukhudza milingo ya cholesterol ya HDL (yabwino).

4 Mtedza wa Keto Kuti Musangalale Mwachikatikati

Ngakhale mitundu 5 ya mtedza pamwambapa ili ndi ma carbohydrate otsika kwambiri pamndandandawu, si okhawo omwe mungadye. Nawa mtedza wina wa keto womwe mungasangalale nawo (mochepa chabe).

# 1: sprockets

Mtedza wa paini, kapena pignolias, uli ndi magalamu 19 amafuta, 4 magalamu a mapuloteni, ndi ma gramu 3 amafuta amkaka pakudya. Kumbukirani kuti tikamalankhula za 1 kutumikira, timanena za 30 g / 1 ounce ( ¹⁵ ).

Ngakhale 3 magalamu a net carbs sangawonekere okwera kwambiri, atha kukhala 10% ya kuchuluka kwamafuta anu atsiku ndi tsiku ngati mukukonzekera. 30 magalamu a chakudya patsiku. Choyipa kwambiri ngati muli pa 20g ya chakudya cham'mawa tsiku lililonse. Popeza pamenepa tikukamba za 15%.

#2: Maamondi

Ma almond ali ndi 14 magalamu amafuta okwana (9 kuchokera kumafuta a monounsaturated), 6 magalamu amafuta onse, ndi ma gramu 5 a mapuloteni. ¹⁶ ). Ngakhale 6 magalamu a carbs amamveka kwambiri, ndi 4 magalamu a fiber fiber mumangodya 2 magalamu a net carbs.

La ufa wa amondi, yomwe imangokhala ma amondi odulidwa, ndi ofunika kwambiri m'maphikidwe kuphika keto. Khalani izo maphikidwe mchere o maphikidwe amtundu wina uliwonse. Ma amondi amalumikizidwa ndi mapindu osiyanasiyana azaumoyo. M'maphunziro, zawonetsedwa kuti kumwa kwa ma alimondi amachepetsa chiopsezo cha matenda a mtima, amachepetsa mafuta a kolesterolini, amachepetsa kutupa ndikuthandizani kuchepetsa thupi.

#3: mtedza

Cashews ali ndi magalamu 12 amafuta okwana, otsika kuposa mtedza "zabwino" wa keto pamndandandawu. Amakhalanso ndi 8 magalamu a net carbs, choncho ayenera kudyedwa pang'onopang'ono. Kuonjezera apo, kudziletsa kukuchepa. Choyenera ndi kudziletsa kwambiri ( ¹⁷ ).

Imodzi mwa njira zabwino kwambiri zosangalalira ndi ma cashews (popanda ma carbs onse) ndi batala la cashew. Batala wa keto wogwirizanayu amakuthandizani kuti muchepetse ma carbs kuchokera pa 8g mpaka 2g pa 30oz / 1g popereka kununkhira kokoma.

# 4: pistachios

Pistachios ali ndi mafuta ochepa, koma mapuloteni ambiri, kuposa mtedza wambiri wa keto pamndandandawu. Gawo limodzi lili ndi magalamu 13 amafuta, 6 magalamu a mapuloteni, ndi magalamu 4.6 amafuta amkaka ( ¹⁸ ).

Kafukufuku wasonyeza kuti kudya kwambiri ma pistachios kumatha kuchepetsa mbiri ya lipid m'magazi, zomwe zingapangitse thanzi la mtima. Nali phindu lina labwino la thanzi la ana. pistachios: Popeza ma pistachio amagulitsidwa ngati zipolopolo, mumatha kudya pang'ono (amathandizira kuwongolera magawo). Ochita kafukufuku awonetsa kuti njira yopangira mtedza ku chipolopolo imachepetsa kudya ndi 41%.

Nanga bwanji mbewu kapena mapaipi?

Monga mtedza, mbewu ndi zabwino ndipo zitha kugwiritsidwa ntchito pa keto. Mbeu kapena mapaipi nthawi zambiri amawapera kukhala ufa, omwe amagwiritsidwa ntchito mu maphikidwe, kapena kupanga mafuta ambewu. Izi zati, pali mitundu ina ya mbewu zomwe zili bwino kudya kuposa zina. Nayi mfundo zazakudya zambewu zitatu zapamwamba za keto (macros operekedwa pa 30 oz / 1g kutumikira):

• Mbeu za Chia: 1,7 magalamu a net carbs, 8,6 magalamu amafuta, 4,4 magalamu a mapuloteni. ( ¹⁹ ).
• Mbeu za Sesame: 3.3 magalamu a net carbs, 13.9 magalamu amafuta, 5 magalamu a mapuloteni. ( ²⁰ ).
• Fulakesi: 0,5 magalamu a net carbs, 11,8 magalamu amafuta okwana, 5,1 magalamu a mapuloteni. ( ²¹ ).
• Mbewu za dzungu: amadziwikanso kuti mbewu dzungu 3,3 magalamu a net carbs, 13 magalamu (6 omwe ndi omega-6), 7 magalamu a mapuloteni. ( ²² ).

Malangizo Odyera Mtedza pa Keto

Pamene mukusangalala ndi mtedza wa keto, kaya monga chokhwasula-khwasula, chokhwasula-khwasula, appetizer, kapena monga chophatikizira mu Chinsinsi, ndikofunika kutsatira malamulo ochepa. Nawa maupangiri odya mtedza pa keto.

# 1: khalani kutali ndi zinthu zokayikitsa

Pogula mtedza, pewani phukusi lomwe lili ndi shuga, zowonjezera zokometsera (izi ndizofunikira kwambiri) ndi mafuta ena (monga soya, canola, mtedza, mpendadzuwa ndi ena mafuta a masamba) mu mndandanda wazinthu. Zosakaniza izi sizimangowonjezera kuchuluka kwa ma carbohydrate, komanso zimakhala zotupa modabwitsa.

Sankhani mtedza wosaphika, wopanda mchere. Pogula mtedza batala, yang'anani opangidwa ndi mtedza, mchere, ndi mafuta a azitona, ndipo makamaka osapanga china chilichonse. Posankha ufa wa mtedza, monga ufa wa amondi, ku Amazon kapena m'masitolo, yang'anani omwe ali ndi mtedza wa walnuts omwe atchulidwa kuti ndi osakaniza.

# 2: yesani magawo anu nthawi zonse

Ngati izi sizinatsindike mokwanira, muyenera kuganizira kukula kwa magawo pankhani ya mtedza. Yesani zopatsa zanu nthawi zonse, mwina ndi sikelo kapena kapu yoyezera (kapu ya kotala ndi lingaliro labwino).

Ngakhale mtedza wambiri womwe uli pamndandandawu uli ndi magalamu ochepera a 5 a ma carbs, kudya kwathunthu, osawongolera pang'ono kumatha kudzaza gawo lanu la carb tsikulo.

# 3: Cholinga cha zosiyanasiyana

Kuphatikiza masamba, nyama, zipatso, ndi zakudya zina m'zakudya zanu, osati mtedza, zimathandiza kukupatsani mavitamini osiyanasiyana, mchere, ndi zakudya zina. M'malo mongoyang'ana pazosankha zochepa za mtedza wa keto pamndandandawu, yesani kuphatikiza zosiyanasiyana.

Mutha kusunga dongosolo lanu lazakudya la keto kukhala losiyanasiyana komanso lokoma kwambiri podzipangira batala wa keto nut, kupanga zochepa. maphikidwe a smoothie ndi zipatso zouma kapena ndi mtedza wosweka, kapenanso kuwotcha saladi ndi maamondi odulidwa pang'ono kapena mtedza.

# 4: Samalani ndi zomverera

Mtedza uli ndi phytic acid, yomwe imayambitsa kugaya chakudya mwa anthu ena. Phytic acid imadziwika kuti imayambitsa mavuto am'mimba ndikuchepetsa kuyamwa kwa mchere, kutsitsa ma calcium, iron, ndi zinc m'thupi.

Ngati mukumva kutupa, mpweya, kapena mavuto ena mutadya mtedza, ndi bwino kuwapewa. Kupanda kutero, mutha kuyesa kudya mtedza woviikidwa, wophukira, kapena wokazinga, ndikuwunika ngati izi zimachepetsa zizindikiro.

Mtedza wabwino kwambiri wa keto uli ndi chiwerengero chochepa cha carb

Mtedza ndi njira yabwino yopangira zakudya za ketogenic. Amakhalanso magwero abwino amafuta athanzi, zomanga thupi, ndi michere yazakudya, pomwe amakhala ochepa muzakudya.

Komabe, ndikofunikira kukumbukira kuti si mtedza wonse womwe umapangidwa mofanana. Mtedza wa keto wabwino kudya ndi mtedza wa macadamia, ma pecans, mtedza wa ku Brazil, mtedza, ndi ma hazelnuts. Mtedza wina monga ma amondi ndi pistachios ukhoza kudyedwa koma mopanda malire.

Ngati mumakonda mafuta a mtedza, muli ndi mitundu yambiri pamsika yomwe ingakuthandizeni kukwaniritsa zilakolako za mtedza, kuchepetsa kuchuluka kwa ma carb anu onse.