Mukuyesera kuchepetsa zakudya zanu, koma simukulowabe ketosis kapena mukuwona ubwino. Izi ndizofala kwambiri kuposa momwe zimamvekera. Anthu ambiri masiku ano amapita ku low carb, koma mwina sangazindikire momwe kuchuluka kwawo kwa carb tsiku ndi tsiku kumawonekera. Ndipo pamene mukudya chimodzi zakudya za ketogenicPali zinthu zomwe zimapitilira kudya chakudya chochepa kwambiri: tiyenera kumvetsetsa tanthauzo la izi ndi zakudya zomwe tiyenera kuchepetsa kapena kuzichotsa. Popanda chidziwitso cholondola, titha kupewa kudya "ma carbs obisika”Izo zimazembera osazindikira.
M'ndandanda wazopezekamo
Kodi ma carbs obisika ndi chiyani?
Kuti mukhalebe mu ketosis pazakudya za ketogenic, nthawi zambiri simukufuna kupitirira 30 magalamu amafuta patsiku. Izi zitha kusiyanasiyana munthu ndi munthu, koma tizigwiritsa ntchito pano ngati lamulo lachidule. Zingakhale zodabwitsa kuti ma carbs amawonjezekera mofulumira bwanji ku chiwerengerocho ngati simusamala kapena mumakonda kuyang'ana ma carbs. wozembera.
Mutha kudabwa kuti ndi zakudya zingati zatsiku ndi tsiku, ngakhale zakudya zonse, zomwe zili pafupi ndi malire a keto carbohydrate gawo. Kuti tikuthandizeni kuzolowera kudziwa kuchuluka kwa ma carbohydrate muzakudya, tikambirana zina mwazakudyazi komanso kuchuluka kwake kwa ma carbohydrate.
Ma Carbs Obisika M'zakudya Zofanana
Dziwani kuti ma carbohydrates aliwonse omwe ali pansipa ndi awa. net carbs amapezeka muzakudya zilizonse, zomwe zikutanthauza kuti ma carbohydrate osagawika ngati fiber samawerengedwa. Net carbs ndi zomwe zimafunikira pa chiwerengero cha tsiku.
Njoka kapena zokhwasula-khwasula
Zakumwa zodziwika bwino komanso zokhwasula-khwasula mosakayikira ndizoipa kwambiri, ngakhale zomwe zimawoneka ngati "athanzi". Tiyeni tiwone:
Zakumwa:
- Coca Cola, 340 g / 12 oz (1 can) - 35 g.
- Starbucks latte, kukula kwakukulu ndi 2% mkaka - 19 g.
- Red Bull, 340 g / 12 oz (1 can) - 40 g.
- Naked Green Machine Smoothie, 1 botolo la 425 g / 15 oz - 63 g.
Maswiti:
- Hershey bar, 1 bar - 25 g.
- M & Ms, thumba lokhazikika - 33 g.
- Makapu a Peanut Butter wa Reese, paketi imodzi - 1 g.
- Haribo Gummy Bears, phukusi la 5 oz - 33 g.
Nkhumba (ngakhale "zathanzi"):
- Cheerios, 1 chikho - 17 g.
- tirigu wokazinga, 1 chikho - 39 g.
- Chapadera K Choyambirira, 1 chikho - 22 g.
- GoLean Crunch, 1 chikho - 20 g.
Mipiringidzo yamagetsi (itha kuwoneka yodabwitsa pachilembo chakutsogolo, koma mukayang'ana zolemba zazakudya…):
- Clif Bar, Chokoleti Chips, 1 bar - 41 g.
- Lenny & Larry's Chocolate Chip Cookies, 1 keke - 40 g.
- Chokoma Chokoma, Chokoleti Wakuda Wapanut Butter, 1 bar - 13 g.
Tikukhulupirira, izi zimathandizira kuwonetsa kuchuluka kwa zokhwasula-khwasula zomwe zingawononge chakudya chanu chatsiku ndi tsiku. Akamakonzedwa kwambiri, m'pamenenso ma carbohydrate amakhala ovuta.
Samalaninso ndi tchizi, zokometsera khofi, zopaka kirimu, zonona zowawasa, ricotta, tchizi za kirimu ndi ma yoghurt omwe nthawi zambiri amakhala ndi ma carbohydrate (chidebe cha yoghurt yamtundu wa Dannon, Danone ku Spain, chili ndi 30 g wama carbohydrate), makamaka Mabaibulo otsika mafuta. Ndi bwino kusankha Mabaibulo athanzi monga kirimu yaiwisi kapena tchizi, batala wodyetsedwa ndi udzu, yoghurt yamafuta ambiri (osawonjezera shuga, omwe amakhala ndi magalamu 6 a carbs pachidebe), kefir, kapena mipiringidzo ya Adonis.
- ZA ADONIS VANILLA & COCONUT KETO BARS: Imodzi mwa mipiringidzo yathu yoyambirira (komanso yomwe timakonda) - The Acai Berry Coconut Vanilla Nut Bar! Ndi zipatso za acai, ...
- 100% KETO: Mipiringidzo ya Adonis imapangidwa kuti ikumane ndi ma keto macros mwangwiro, kukwaniritsa mafuta ambiri athanzi, mapuloteni otsika komanso otsika kwambiri ...
- ZOKHALA ZABWINO ZOKHA: Mipiringidzo yathu ya Adonis imapangidwa ndi zosakaniza zapamwamba kwambiri, mpaka 48% ya mtedza wapamwamba, wolemera mu mafuta abwino ndi mapuloteni ofunikira. Ndi basi...
- ZOGWIRITSA NTCHITO NDI ZOFUNIKA KWA ALIYENSE: Ma bar a Adonis ali ndi 2-3g net carbs pa bar iliyonse ndipo amagwiritsa ntchito ziro calorie erythritol, zotsekemera zachilengedwe zonse....
- NKHANI YATHU: Adonis ali pa ntchito yodula ma carbs, shuga, ndi zinthu zonse zoyipa chifukwa chakudya! Kukupatsirani zokhwasula-khwasula zomwe zimawonjezera mphamvu zokhalitsa kuchokera...
- "ZOKHUDZA ADONIS PECAN, HAZELNUT & COCOA BARS: Kodi mungafune bar yathanzi komanso yokoma? Mabala a Keto Nut ndi yankho. Odzaza ndi timagulu ta pecans, zipatso ...
- 100% KETO: Mipiringidzo ya Adonis imapangidwa kuti igwirizane bwino ndi keto macros, kupeza mafuta ambiri athanzi, mapuloteni otsika komanso otsika kwambiri ...
- ZOKHALA ZABWINO ZOKHA: Mipiringidzo yathu ya Adonis imapangidwa ndi zosakaniza zapamwamba kwambiri, mpaka 48% ya mtedza wapamwamba, wolemera mu mafuta abwino ndi mapuloteni ofunikira. Ndi basi...
- ZOGWIRITSA NTCHITO ZA CARB & ZOFUNIKA KWA ALIYENSE - Ma bar a Adonis ali ndi ma 2-3g net carbs pa bar ndipo amagwiritsa ntchito erythritol yaulere ya calorie, zotsekemera zachilengedwe zonse. Kuwapanga iwo...
- NKHANI YATHU: Adonis ali pa ntchito yodula ma carbs, shuga, ndi zinthu zonse zoyipa chifukwa chakudya! Kukupatsirani zokhwasula-khwasula zomwe zimawonjezera mphamvu zokhalitsa kuchokera...
Mavalidwe
Zovala nthawi zambiri zimakhala zodzaza ndi shuga wowonjezera ndi ma carbohydrate, osatchulanso mafuta a hydrogenated komanso mafuta obiriwira. Ngakhale tikudziwa kuti zokonda zamafuta ochepa zatha, pali zinthu zina kunja uko. "mafuta ochepa"Ndipo"otsika kwambiri"Izi zimakwezedwa ngati zathanzi. Osagula; Ayenera kugwiritsa ntchito china chake kuti alowe m'malo mwamafuta okhutiritsa, ndiye shuga. Izi zikuphatikiza zokometsera zokhala ndi mafuta ochepa monga ma peanut butters opanda mafuta ochepa komanso mavalidwe. "kuwala".
Kumbukiraninso kuti kukula kwake komwe kumagwiritsidwa ntchito pamalemba ndi masupuni awiri, omwe ndi ocheperapo kuposa omwe anthu ambiri amagwiritsa ntchito ndipo ndi osavuta kupitilira komanso kuwongolera. Nthawi zonse yang'anani zolemba, ndikusankha zovala zodzipangira tokha monga mafuta ndi vinyo wosasa, zokometsera kapena zitsamba, mapeyala, ndi zina zotero, kapena zovala zokhala ndi thanzi labwino za m'mabotolo, monga izi zochokera ku Primal Kitchen, momwe mungathere.
Masalasi
Nthawi zambiri sauces ndi masamba opepuka Amagwiritsa ntchito ufa ndi shuga kuti apangitse kakomedwe komanso mawonekedwe ake, choncho samalani ndi izi, makamaka mukamadya. Ndipo coleslaw ndi kabichi ndi mayo angawoneke ngati lingaliro labwino, koma mbale zambiri zam'mbali zimaphatikizapo shuga wowonjezera pamodzi ndi mafuta.
Ndikwabwino kupewa zakudya zotere ndikupangira ma carb otsika kunyumba.
Masewera a Frutos
Inde, mtedza ukhoza kukhala gawo la zakudya za ketogenic, koma zonse sizinapangidwe mofanana. Samalani ndi mtedza wokwera wa carb (ma carbs pa 30 oz / 1g kutumikira):
- Mtedza - 13.6 g.
- Mtedza wa cashew - 8.4 g.
- Pistachios - 5.8 g.
- Mtedza - 3.8 g.
Khalani ndi mitundu yonenepa, yotsika kwambiri ndipo musapitirire. (Kuti mumve zambiri za mtedza wa keto, onani positi iyi). Komanso, onetsetsani kuti zosankha zanu zonse ndi zaiwisi komanso zosatsekemera kapena zotsekemera mwanjira iliyonse, ndipo pewani zosakaniza zomwe zimaphatikiza mtedza ndi zipatso zouma monga zoumba.
Zipatso
Zipatso zambiri zimapewedwa kwathunthu pazakudya za ketogenic. Izi ndichifukwa choti ochepa okha amatha kuwononga kuchuluka kwa ma carb masana:
- nthochi, sing'anga kukula - 25 g.
- Apple, sing'anga kukula - 18 g.
- Orange, sing'anga kukula - 15 g.
- Mphesa, 1 chikho - 15 g.
- Chitumbuwa, 1/2 chikho - 9 g.
- Kiwi, sing'anga kukula - 8 g.
- Mabulosi abulu, 1/2 chikho - 7 g.
- Strawberries, 1/2 chikho - 6 g.
- Raspberries, 1/2 chikho - 3 g.
- Mabulosi akuda, 1/2 chikho - 4 g.
Monga mukuwonera, zipatso ndizomwe zimapangitsa kuti mukhale otsika kwambiri, koma zimagwiritsidwa ntchito pazochitika zapadera ngati mkati mchere. Ngakhale kutumikira kwa kapu ya theka sikungamveke koipa kwambiri, kwenikweni ndi kochepa chabe, ndipo anthu ambiri amadya kuposa pamenepo panthawi imodzi.
Masamba owuma
Tsopano, tiyeni timveke bwino: tikufuna masamba athu. Ndikofunika kupeza ma micronutrients ofunika kwambiri omwe amapezeka mumasamba. Ndi kuti, si masamba onse ofanana. Masamba omwe amamera pansi, makamaka masamba okhuthala, nthawi zambiri amakhala ndi chakudya chambiri:
- Mbatata, 1 lalikulu yophika - 54 g.
- Mbatata, 1 chikho cha puree - 34 g.
- Hash bulauni, 1 chikho - 50 g.
- Mbatata, 1 sing'anga yophika - 20 g.
- Mbatata, 1 chikho cha puree - 55 g.
- Yam, 1 sing'anga-yachikulu yophika - 28 g.
- Parsnips, 1 chikho chodulidwa - 17 g.
Zomwe zimafunika ndikudya kapena kuchepera kwa mbatata kuti mukumane (kapena pafupifupi kawiri!) Zakudya zanu zatsiku. Tsopano kuti tifananize, tiyeni tiwone zina zamasamba zokomera keto:
- Sipinachi, 1 chikho yaiwisi - 0.4 g.
- Kolifulawa, 1 chikho yaiwisi - 3 g.
- Broccoli, 1 chikho yaiwisi - 4 g.
- Kaloti, 1 chikho yaiwisi - 6 g.
- Nkhaka, 1 chikho chodulidwa - 4 g.
- Zukini, 1 chikho yaiwisi - 3 g.
Mfundo yaikulu ndi yakuti: masamba ndi abwino kwa ife; Timangofunika kuyang'ana mitundu yotsika ya carb keto ndikumvetsetsa kusiyana kwakukulu kwa kuchuluka kwa carb.
Zolemba
Inde, nyama zina zokonzedwanso zilinso ndi ma carbohydrate obisika. Zakudya zokometsera, nyama, nyama yankhumba, nyama yankhumba, ndi soseji nthawi zambiri zimawonjezera shuga ndi wowuma, choncho nthawi zonse werengani zolembazo. Pewani omwe alembedwa kuti "mafuta ochepa"Kapena"kuwala"Monga nthawi zambiri amawonjezera zinyalala.
Nsomba zam'chitini zimathanso kuwonjezera sitachi kapena shuga mu sauces. Choncho samalani nawonso.
Kuti mupeze zakudya zambiri zomwe zingawoneke ngati zotsika kwambiri za carb koma sizili bwino pazakudya za ketogenic, onani mndandanda wathu Zakudya Zoyenera Kupewa Pazakudya za Ketogenic.
Net Carbs Kuwerengera
Kuwonjezera pa kudziŵa mmene tingaŵerengere avareji ya ma carbohydrates m’chakudya, tiyenera kukhala okhoza kuŵerenga mosavuta ma carbohydrates a m’zakudya zolembedwapo. Zomwe muyenera kuchita ndikupeza magalamu onse amafuta, magalamu okwana a fiber, ndikuchotsa ulusi kuchokera kumafuta. Gwiritsani ntchito nambala iyi pazakudya zanu zatsiku ndi tsiku za keto carb.
Ngakhale zakudya zonse ndi zakudya zapaketi zomwe zimati "athanziAli ndi chakudya chomwe tiyenera kupewa tikakhala keto. Kumvetsetsa momwe malire a tsiku ndi tsiku a carbohydrate amawonekera poyerekezera ndi zakudya za tsiku ndi tsiku kungapangitse kuwerengera ma carbohydrate mu a zakudya za ketogenic kukhala kosavuta kwambiri. Ndipo kumbukirani, njira yabwino yodziwira ndendende zomwe mukudya ndikudya zakudya zatsopano, keto komanso kuphika kunyumba momwe mungathere. Thanzi lanu lidzakuthokozani.