Ndi zakudya zingati zomwe zili mu ufa? Kalozera wanu wa Keto ufa

Ndi ufa wowoneka wopanda malire, sizodabwitsa kuti anthu ambiri amakonda kuphika ndi kuphika. Koma ngati mukutsatira zakudya zochepa zama carbohydrate kapena ketogenic, mutha kudabwa ndi zakudya zama carbohydrate muufa wosiyanasiyana, makamaka zomwe zimafala kwambiri mwachizolowezi.

Bukuli likupatsani chidziwitso chonse chomwe mungafune kuti muwone ngati mungakhalebe ndi ufa ngati gawo la moyo wanu wochepa wa carb keto. Koma choyamba, mungafunike maphunziro otsitsimutsa kuti ufa ndi chiyani.

Kodi ufa ndi chiyani?

Ufa ndi ufa wopangidwa ndi mphesa.

Kodi mungafunse mbewu yamtundu wanji? Mbewu zatirigu nthawi zambiri zimagwiritsidwa ntchito, koma ufa umasiyana malinga ndi kuchuluka kwa mbewu zomwe zimasungidwa panthawi yopera. Zigawo zitatu za njere zimaphatikizapo endosperm, bran, ndi majeremusi. Nazi zambiri pa chilichonse mwa zigawo izi.

# 1: endosperm

Ufa wambiri woyera womwe ukuwoneka lero uli ndi gawo ili la njere. Endosperm ndi malo okhuthala a njere. Lili ndi chakudya, mapuloteni ndi mafuta pang'ono.

#2: zosungidwa

Ufawo umawonjezera maonekedwe, mtundu, ndi ulusi. Mbali imeneyi ndi chigoba chakunja cha njere. Ichi ndi chigawo chomwe chimapangitsa ufa wa tirigu wonse kukhala wovuta komanso mtundu wa bulauni.

#3: majeremusi

Gawo lachitatu la njere ndi majeremusi, malo oberekera omwe ali ndi zakudya zambiri. Ufa umene uli ndi tizilombo toyambitsa matenda panthawi yonse yopera udzakhala ndi mavitamini ndi mchere wambiri poyerekeza ndi ufa wina.

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Izi ndizoyambira pakupanga ufa. Koma bwanji za mitundu yosiyanasiyana ya ufa? Ngati mudapitako kokaphikira kugolosale kwanuko, mwawonapo ufa wosiyanasiyana wa kusankha.

Zina mwa ufa wa classic ndi:

1. Ufa wopanda bleached.
2. Ufa wa mkate
3. Ufa wa keke.
4. Ufa wa mkate.
5. Ufa wodzikweza.
6. Ufa wa tirigu wonse.
7. Ufa wa mpunga.
8. Ufa wa soya.
9. Unga wa chimanga.

Zambiri Zazakudya Za Ufa Wa Tirigu Wathunthu

Pazifukwa zonse, ufa wa tirigu wathunthu, kapu imodzi imakhala ndi pafupifupi 96 magalamu amafuta, 2 magalamu amafuta, ndi 13 magalamu a mapuloteni.

Ngati mukuyang'ana fiber yazakudya, izi zitha kukhala zovuta kuzipeza. Chikho chimodzi cha ufa wa tirigu chili ndi magalamu atatu okha a fiber, zomwe zimapangitsa pafupifupi 3 magalamu anet carbs.

Ndiwo ma carbs ambiri.

Zedi, ndi chakudya chopatsa thanzi kwambiri, koma mungadabwe kumva kuti ufa wacholinga chonse uli ndi zakudya zopatsa thanzi. Pankhani ya mavitamini ndi mchere, ufa umakhala wolemera mu zochepa monga folate, choline, betaine, calcium, magnesium, phosphorous, ndi potaziyamu ( ¹ )( ² ).

Kodi ufa umalowa bwanji muzakudya za ketogenic?

Ikafika wa zakudya kupewa pazakudya zochepa zama carb kapena ketogenic, ufa wacholinga chonse ndi chimodzi mwa izo.

Sikuti amangokhala ndi chakudya chambiri, komanso amakhala ndi gluten. M'malo mwake, pali zovuta zingapo ndi ufa wacholinga chonse womwe umapangitsa kuti ukhale chinthu choyenera kupewa.

Gluten imatha kuyambitsa mavuto am'mimba

Gluten ikhoza kukhala ndi zotsatirapo zoipa kwa anthu omwe ali ndi mphamvu ya gluten, kuchititsa mavuto angapo kuphatikizapo kutupa, kupweteka kwa m'mimba, kupweteka kwa mutu, kutopa, mavuto a khungu, kuvutika maganizo, nkhawa, kusokonezeka kwa autoimmune, kupweteka pamodzi, kupweteka kwa minofu ndi chifunga cha ubongo.

Ufa watirigu wopangidwa ndi zolinga zonse ndi woyera umatsuka

Ufa wambiri wodziwika masiku ano, monga ufa woyera ndi tirigu, nthawi zambiri umasungunuka ndipo umakhalabe m'chigayo.

Komabe, kwa anthu omwe alibe vuto ndi gilateni kapena zovuta zina zam'mimba, ufa pang'ono nthawi ndi nthawi ungakhale wabwino pazakudya zochepa zama carb. Ngakhale kuti kuyenera kukhala kagawo kakang'ono ka ufa kuti musamadye chakudya cham'mawa cha tsikulo, chochepa sichiyenera. kukutulutsani mu ketosis.

Ndi zovulaza kwa odwala matenda ashuga

Pamodzi ndi omwe amakhudzidwa ndi gluten, odwala matenda ashuga ayenera kupewa tirigu wathunthu kapena ufa wacholinga chonse.

Zakudya zokhala ndi glycemic zambiri zimakhudza shuga m'magazi, zomwe zitha kukhala zowopsa kwa odwala matenda ashuga.

Ngati simukufuna kukhala kutali ndi ufa, zakudya zotsika kwambiri za glycemic monga ufa ma alimondi ndi unga coco amagayidwa ndi kutengeka pang'onopang'ono, kumapangitsa kuti shuga achuluke pang'onopang'ono m'malo mokwera nthawi yomweyo.

Mitundu ya ufa wopanda gilateni

Kodi ufa wonse wopanda gilateni ndi wabwino pazakudya za ketogenic? Yankho lalifupi ndi ayi. Izi zili choncho chifukwa si ufa wonse wopanda gilateni womwe umakhala ndi chakudya chochepa.

Chimanga sichikhala ndi gluteni, koma chimanga chimakhala ndi chakudya chambiri.

Komabe, ufa wa amondi ndi ufa wa kokonati ndizosankha zabwino kwambiri zopanda gluteni zomwe zili ndi mafuta ambiri komanso zopatsa mphamvu zochepa. Ngati mukufuna kupanga chinachake ndi ufa, monga keto sinamoni rolls, gwiritsani ntchito ufa wa amondi ndi tchizi.

M'malo mwake, mawu akuti "ufa wa amondi"Zimalongosola bwino. Mofanana ndi ufa wopangidwa ndi zolinga zonse uli m’njere yopunthidwa, ufa wa amondi ndi wa amondi amene amasinthidwa n’kukhala ufa wabwino kwambiri womwe mungagwiritse ntchito pophika. Chachikulu ndichakuti mu 3/1 chikho cha ufa wa amondi muli magalamu atatu okha amafuta onse. ³ ).

Momwe mungadye ufa pazakudya zochepa zama carb

Ngati mulibe matenda ndipo mukungofuna kuyesa zakudya zochepa za carb kapena keto, pangakhalebe malo a ufa muzakudya zanu, koma pang'ono.

Yesani cyclical keto diet (CKD)

Mtundu umodzi wa zakudya za ketogenic, ndi cyclical keto zakudya (CKD), amalola kumasuka kwambiri ndi chakudya, kuwonjezera maola 24-48 a chakudya cham'mimba mlungu uliwonse kapena awiri. Komabe, ERC imangolimbikitsidwa kwa othamanga omwe amaphunzitsa mwamphamvu kwambiri ndipo amafunika kuti masitolo awo a glycogen abwerenso. Mwina si anthu ambiri amene amawerenga nkhaniyi.

Ngati mumadya ma carbs ochulukirapo kunja kwa zenera lodzaza ma carb, pali mwayi woti muthamangitsidwe mu ketosis ndipo thupi lanu lidzayambanso kufunafuna mafuta opangira mafuta.

Ngati cholinga chanu ndikukhalabe mu ketosis, njira yabwino kwambiri ndiyo kugwiritsa ntchito ufa wochepa wa carb monga ufa wa kokonati kapena ufa wa amondi. Kapena ufa wina uliwonse wa mtedza ngati ufa wa mtedza. Zosankha izi ndizabwino kuphika zakudya zomwe mumakonda ndikuchepetsa kudya kwa carb.

Yesani izi pizza yotsika kwambiri ya carb kapena inu ma cookies otsika carb gingerbread opangidwa ndi ufa wa kokonati ndi ufa wa amondi.

Panthawi ya ketosis, kagayidwe kanu kamasintha kwenikweni, komwe thupi lanu limayang'ana mafuta ngati mafuta m'malo mwa chakudya.

Chifukwa chake, monga momwe mungaganizire, kubwereranso mu ketosis kungakhale kovutirapo kwa anthu ena omwe amawoneka kuti ali mumdima. chimfine. Ndicho chifukwa chake ndi bwino kungopewa ufa mu zakudya zanu ndikudzipulumutsa nokha mutu.

Khalani anzeru pazakudya zama carbs mu ufa

Ngakhale pali nthawi zina pomwe ufa umakhala wocheperako muzakudya, muyenera kusamala ndi chakudya chamafuta mu ufawo. Ngati mukuyang'ana kuti mukhale ndi thanzi labwino komanso kuchepetsa kudya kwa ma carbohydrate, muyenera kupewa ufa womwe umapezeka munjira yophikira, monga zomwe zatchulidwa pamwambapa.

Nthawi yocheperako pomwe ufa ungatengedwe kuti ndi wotsika kwambiri wa carb ndi masiku odzaza ma carb a ERC. Pachifukwa ichi, munthu amatha kubwezeretsanso masitolo awo a glycogen ndi pafupifupi 70% ya ma calories omwe amadya kuchokera ku chakudya.

Mwamwayi, pali njira zambiri za ufa wochepa wa carb kuti mupange maswiti omwe mumawakonda ndikukonda zomwe mumakonda. Kugwiritsa ntchito ufa wa amondi kapena ufa wa kokonati kumatenga nkhawa ngati mukutsatira zolinga zanu zaumoyo ndipo kudzakuthandizani kusangalala pang'ono popanda kumva kuti akumanidwa.

Muli ndi njira yomwe mumakonda yokhala ndi ufa wochepa wa carb? Sungani ndikugwiritsa ntchito maphikidwe ambiri.