Shuga kwenikweni amadutsa malire a zakudya za ketogenic, Koma mutha kukhutiritsa dzino lanu lokoma mukudya keto. Inde. Izi zikumveka ngati zachabechabe. Koma ndi zoona kwathunthu. Zomwe zimafunika ndikudziwitsa pang'ono zamitundu yoyenera ya keto sweeteners kuti mugwiritse ntchito.
Ndi cholowa m'malo mwa shuga (chotsekemera), mutha kusintha mchere wambiri wa glycemic kukhala chinthu chomwe chimakhala chokomera keto. Werengani kuti mupeze zotsekemera zinayi zabwino kwambiri za keto za moyo wochepa wa carb ndi chifukwa chake amalimbikitsidwa.
M'ndandanda wazopezekamo
Kodi Keto Sweeteners ndi chiyani?
Tiyeni tiyambe ndi zomwe aliyense wa ma keto sweeteners amafanana komanso momwe amatsata malangizo otsika a carb.
Mndandanda wotsika wa glycemic
Glycemic index (GI) amatanthauza kuchuluka kwa chakudya kumakulitsa kuchuluka kwa glucose m'magazi. Zimachokera ku 0 mpaka 100, ndi zero zomwe sizikuyimira kuwonjezeka kwa shuga wamagazi ndi insulini ndi 100 kukweza milingo yanu ndi digiri yofanana ndi shuga wapa tebulo.
Cholinga chokhala ndi keto zakudya ndikukhalabe ketosis, kotero kukhala pafupi ndi 0 GI momwe mungathere pazotsekemera ndiye njira yabwino kwambiri.
Wopanda shuga
Mwachiwonekere kupewa shuga wowonjezera ndikofunikira pazakudya za keto. Mukuphunzitsa thupi lanu kuwotcha mafuta kukhala mafuta m'malo mwa chakudya chamafuta. Chifukwa chake, kudya kwanu kwa carbohydrate kuyenera kuchepetsedwa. Ngakhale chipatsocho chiyenera kukhala chochepa kwambiri, makamaka kuchotsedwa, kotero ndizomveka kuti chirichonse chokhala ndi shuga wowonjezera ndi lingaliro loipa. Werengani bukhuli Zipatso Zogwirizana ndi Keto Ngati simungathe kupirira malingaliro osiya maswiti achilengedwe.
Low carb
Chitsogozo china chodziwikiratu mukakhala keto: zotsekemera zopanda carb kapena low-carb ndizofunikira ngati mukufuna kukhalabe mu ketosis.
Top 4 Low Carb Keto Sweeteners
Poganizira malangizowa, apa pali zinayi mwazabwino kwambiri zotsekemera za keto kuti zikuthandizeni pazakudya zanu zotsika zama carb.
#chimodzi. Stevia
Stevia ndi chochokera ku chomera cha stevia. Mu mawonekedwe ake oyera, chotsitsa cha stevia chilibe zopatsa mphamvu kapena chakudya ndipo ndi 0 pa index ya glycemic. Komanso, nthawi zambiri imakhala yokoma nthawi 200-300 kuposa shuga wapa tebulo. Izi zikutanthauza kuti mumangofunika kugwiritsa ntchito pang'ono kuti mupeze kukoma kokoma mu chakudya.
- Zotsekemera zachilengedwe zamadzimadzi zochokera ku chomera cha stevia
- 0 zopatsa mphamvu, 0 glycemic index, palibe carbs
- Onjezani madontho 3-6 a stevia amadzimadzi ku tiyi, khofi, ma smoothies, phala, ndi zakudya zina zilizonse zomwe mungafune.
- Oyenera odwala matenda a shuga komanso omwe ali ndi index yotsika ya glycemic, yoyenera kwa anthu omwe akufuna kukhalabe ndi shuga m'magazi.
- 100% yachilengedwe komanso yopanda GMO m'malo mwa shuga
Ubwino wa stevia pa thanzi
Kuphatikiza pa kusakhudza shuga wamagazi komanso kukhala opanda chakudya chamafuta ndi zopatsa mphamvu, kafukufuku waposachedwa wawonetsa kuti stevia imakhudzanso shuga wamagazi ndi insulini mutatha kudya.
Lilinso ndi mankhwala apigenin ndi quercetin, omwe awonetsedwa kuti amachepetsa kupsinjika kwa okosijeni.
Stevia wamadzimadzi ndi mawonekedwe a ufa (monga stevia yaiwisi) ndi mitundu yomwe imagwiritsidwa ntchito kwambiri pazakumwa zotsekemera, zokometsera saladi, ndi zokometsera. Zotsekemera zoyamba za stevia zimakonda kukhala ndi kukoma kowawa, koma izi zakhala zikuyenda bwino m'mitundu yambiri yotchuka masiku ano.
Mukamagula stevia, makamaka mitundu ya ufa, ndikofunikira kupewa zosakaniza zilizonse. Zogulitsa zambiri za stevia zimawonjezera zodzaza ngati maltodextrin, dextrose, shuga wa nzimbe, kapena zotsekemera zopanga. Kuphatikiza pa kutsitsa zakudya, zonsezi zimatha kukweza shuga m'magazi, kukhala ndi chakudya chobisika, ndi zotsatira zina zosafunika.
Yesani maphikidwe awa a keto pogwiritsa ntchito stevia ngati chotsekemera:
#awiri. Erythritol
Makhalidwe Ndilo m'malo mwa shuga woyera ndi granulated. Amatchulidwa ngati mowa wa shuga, zomwe zingawoneke ngati zowopsya, koma zimapezeka mwachibadwa mu zakudya zambiri, makamaka zipatso ndi ndiwo zamasamba, ndipo sizikuwoneka kuti zili ndi zotsatirapo zoipa zikagwiritsidwa ntchito moyenera. Mapangidwe a mamolekyu ake amapatsa erythritol kukoma kokoma popanda zotsatira za shuga ( 1 ).
- 100% zachilengedwe non-transgenic erythritol. ZERO zopatsa mphamvu, ZERO yogwira ma carbohydrate
- Kununkhira kwatsopano, 70% ya mphamvu yokometsera ya shuga, popanda kukoma kowawa kwa stevia.
- Zabwino kwa makeke, makeke, meringues, ayisikilimu. Zimathandiza anthu omwe akuyesera kuchepetsa thupi komanso kukhala ndi dzino lokoma.
- 0 GI, yabwino kwa anthu omwe akufuna kukhalabe ndi shuga wokhazikika m'magazi
- Zabwino m'mimba kuposa xylitol, komanso zotetezeka kwa ziweto. ZINDIKIRANI: Mutha kulandira kapangidwe kapamwamba mpaka zonse zitagulitsidwa!
Mudzawona ma carbohydrates pa lemba lazakudya, zomwe zingakupangitseni kumva kuti mwanyengedwa, koma sizoyambitsa nkhawa. Ichi ndichifukwa chake: Popeza thupi lanu silingagayike mowa wa shuga mu erythritol, 100% yamafuta mu erythritol amachotsedwa ku chiwerengero chonse cha ma carbohydrate (monga fiber) kuti mupeze ma carbs anu.
Kugwiritsa ntchito Erythritol
Monga stevia, erythritol ili ndi index ya glycemic ya ziro. Komanso ndi otsika kwambiri mu zopatsa mphamvu (pafupifupi 0.24 zopatsa mphamvu pa gramu, amene ndi 6% yokha ya zopatsa mphamvu mu shuga). Erythritol ndi 70% yokha yotsekemera ngati shuga, kotero si 1: 1 ndi shuga. Muyenera kugwiritsa ntchito pang'ono kuti mupeze kukoma komweko.
Chenjezo lina lokhudza zakumwa za shuga ndikuti nthawi zina zimatha kuyambitsa mavuto am'mimba, monga kukokana pang'ono kapena kutupa.
Komabe, erythritol ndi yosiyana ndi zakumwa zina za shuga monga sorbitol, maltitol, kapena xylitol. Izi zili choncho chifukwa pafupifupi chilichonse chimatengedwa kuchokera m'matumbo aang'ono kulowa m'magazi asanatulutsidwe mumkodzo, popanda kukhudza matumbo monga ena.
Mutha kupeza 100% erythritol yoyera m'sitolo, komanso zinthu zina zomwe zimaphatikiza erythritol ndi zinthu zina, monga zipatso za monk. Onetsetsani kuti erythritol ilibe zowonjezera zomwe zimachulukitsa kuchuluka kwa chakudya chanu komanso zimakhudza shuga wanu wamagazi.
Posachedwapa, chotsekemera chopangidwa kuchokera ku erythritol ndi stevia chatchuka kwambiri.
Ndiwotsekemera wopangidwa kuchokera ku erythritol, womwe umagwiritsidwa ntchito ngati bulking agent ndi stevia ngati chotsekemera. Bulking agent ndi, mwachidule, chigawo chomwe chimagwiritsidwa ntchito kutsitsa china. Pachifukwa ichi, stevia ndi chotsekemera champhamvu kwambiri. Pakati pa 200 ndi 300 nthawi zotsekemera kuposa shuga. Chifukwa chake kuyigwira pang'ono (monga zomwe mungafunike kuwonjezera pa khofi imodzi) kungakhale kovuta. Funso ndilakuti: Kodi erythritol ndi stevia-based sweetener keto zimagwirizana? Inde, inde. Komanso, angagwiritsidwe ntchito mwangwiro pa kutentha kwambiri. Zomwe sizingatheke ndi zotsekemera zina. Chifukwa chake ndizovomerezeka pazakudya zophikidwa. Ngakhale sichikhoza kukhala caramelized. Ku Spain n’kosavuta kuwapeza m’masitolo akuluakulu monga Mercadona ndi Día. Kuti pali ngakhale ndi ndende zosiyana ndi zazikulu zazikulu. Popeza zomwe zimagulitsidwa m'masitolo akuluakulu nthawi zambiri zimakhala zitini zazing'ono:
- 100% zotsekemera zachilengedwe zochokera ku Stevia ndi Erythritol. Zapangidwa ku Spain. 100% Non-GMO certification. ZINDIKIRANI: Zogulitsazo zimasindikizidwa kwathunthu koma zikamenyedwa mwamphamvu, zimatha kugunda chivindikiro ...
- Zakudya zabwino za DIABETICS, KETO, PALEO, CANDIDA komanso zakudya zapadera za ATHLETES. Erythritol yathu siyikhudza kuchuluka kwa shuga, insulin, cholesterol, triglycerides kapena ma electrolyte.
- Ma carbohydrate mu Stevia + Erythritol yathu samapangidwa ndi thupi la munthu. Chifukwa chake, imawonedwa ngati chotsekemera chokhala ndi 0 zopatsa mphamvu ndi 0 chakudya. Glycemic index 0.
- Imasungunuka bwino kwambiri, ndikupangitsa kuti ikhale yabwino kwa zakumwa zotentha ndi zozizira. Ndiwoyeneranso makeke ndi makeke: makeke, meringues, ayisikilimu ... Kulawa ndi mawonekedwe ofanana ndi shuga.
- 1 gramu ya Stevia + Erythritol 1: 1 ikufanana ndi 1 gramu ya shuga. Zosakaniza: Erythritol (99,7%) ndi Steviol Glycosides (0,3%): stevia yoyera yotulutsa 200 kutsekemera kuposa shuga.
- 100% zotsekemera zachilengedwe zochokera ku Stevia ndi Erythritol. Zapangidwa ku Spain. 100% Non-GMO certification. ZINDIKIRANI: Zogulitsazo zimasindikizidwa kwathunthu koma zikamenyedwa mwamphamvu, zimatha kugunda chivindikiro ...
- Zakudya zabwino za DIABETICS, KETO, PALEO, CANDIDA komanso zakudya zapadera za ATHLETES. Erythritol yathu siyikhudza kuchuluka kwa shuga, insulin, cholesterol, triglycerides kapena ma electrolyte.
- Ma carbohydrate mu Stevia + Erythritol yathu samapangidwa ndi thupi la munthu. Chifukwa chake, imawonedwa ngati chotsekemera chokhala ndi 0 zopatsa mphamvu ndi 0 chakudya. Glycemic index 0.
- Imasungunuka bwino kwambiri, ndikupangitsa kuti ikhale yabwino kwa zakumwa zotentha ndi zozizira. Ndiwoyeneranso makeke ndi makeke: makeke, meringues, ayisikilimu ... Kulawa ndi mawonekedwe ofanana ndi shuga.
- 1 gramu ya Stevia + Erythritol 1: 2 ikufanana ndi 2 magalamu a shuga. Zosakaniza: Erythritol (99,4%) ndi Steviol Glycosides (0,6%): stevia yoyera yotulutsa 200 kutsekemera kuposa shuga.
- 100% zotsekemera zachilengedwe zochokera ku Stevia ndi Erythritol. Zapangidwa ku Spain. 100% Non-GMO certification. ZINDIKIRANI: Zogulitsazo zimasindikizidwa kwathunthu koma zikamenyedwa mwamphamvu, zimatha kugunda chivindikiro ...
- Zakudya zabwino za DIABETICS, KETO, PALEO, CANDIDA komanso zakudya zapadera za ATHLETES. Erythritol yathu siyikhudza kuchuluka kwa shuga, insulin, cholesterol, triglycerides kapena ma electrolyte.
- Ma carbohydrate mu Stevia + Erythritol yathu samapangidwa ndi thupi la munthu. Chifukwa chake, imawonedwa ngati chotsekemera chokhala ndi 0 zopatsa mphamvu ndi 0 chakudya. Glycemic index 0.
- Imasungunuka bwino kwambiri, ndikupangitsa kuti ikhale yabwino kwa zakumwa zotentha ndi zozizira. Ndiwoyeneranso makeke ndi makeke: makeke, meringues, ayisikilimu ... Kulawa ndi mawonekedwe ofanana ndi shuga.
- 1 gramu ya Stevia + Erythritol 1: 3 ikufanana ndi 3 magalamu a shuga. Zosakaniza: Erythritol (97,6%) ndi Steviol Glycosides (1%): stevia yoyera yotulutsa 200 kutsekemera kuposa shuga.
Yesani njira iyi ya keto Mabomba amafuta a mtedza wa macadamia kugwiritsa ntchito erythritol ngati sweetener.
#3. Monk zipatso
Monk fruit sweetener amapangidwa pophwanya chipatsocho kuti apeze madziwo. Ma antioxidants apadera otchedwa mogrosides amasiyanitsidwa ndi fructose ndi shuga mumadzi atsopano kenako zowuma.
Zotsatira zake, ufa wokhazikika umakhala wopanda fructose- komanso wopanda shuga ndipo umapereka kutsekemera kwa calorie yochepa popanda ma spikes a insulin kuchokera ku shuga ( 2 ).
Zipatso za monk poyamba zinkabzalidwa ndikukolola pang'ono kuchokera m'minda yapakhomo m'mapiri a nkhalango. Ndi kutchuka kwake kukukulirakulira, tsopano ikulimidwa ndikufalitsidwa pafupifupi padziko lonse lapansi.
Ubwino wa zipatso za monk
Monga stevia ndi erythritol, zipatso za monk zimatulutsa zochulukirapo 0 pa index ya glycemic ndipo zimatha kukhala ndi kukhazikika kwa shuga wamagazi. Mosiyana ndi stevia, chipatso cha monk sichikhala ndi kukoma kowawa. Ndiwotsekemera nthawi pafupifupi 300 kuposa shuga, kotero pang'ono amapita kutali.
Kutsekemera kwa zipatso za monk sikumachokera ku chipatso, koma kuchokera ku antioxidant mogrosides, zomwe kafukufuku wasonyeza kuti zingalepheretse kukula kwa chotupa mu khansa ya pancreatic.
Palibe nkhawa zokhudzana ndi thanzi pogwiritsa ntchito zipatso za monk bola mutapewa zinthu zilizonse zamtundu wa monk zomwe zili ndi ma carbohydrate owonjezera kapena zodzaza. Choyipa chokha cha zipatso za monk ndikuti ndi okwera mtengo kuposa stevia kapena erythritol ndipo sichipezeka kwambiri.
#4. Kutembenuka
Swerve ndi kuphatikiza kwa erythritol, kununkhira kwachilengedwe kwa citrus, ndi oligosaccharides, omwe ndi ma carbohydrate omwe amapangidwa powonjezera ma enzyme ku masamba owuma.
- Natural - palibe chochita kupanga
- Zero Kalori
- Amakoma ngati shuga
- Miyezo ya chikho cha chikho ngati shuga
- Matenda a shuga.
Kuyembekezera.
mphindi imodzi. Zakudya zopatsa mphamvu? Zowuma? Osadandaula. Thupi lanu siligaya oligosaccharides, kotero sizimakhudza shuga lanu lamagazi.
Swerve imapezeka m'malo ambiri ogulitsa zakudya zachilengedwe ndipo ikukhala yotchuka kwambiri m'malo ogulitsa zakudya wamba.
Kugwiritsa ntchito Swerve
Swerve ndi chotsekemera chachilengedwe chonse ndipo chili ndi ziro zopatsa mphamvu. Ilinso ndi 0 pa index ya glycemic, ndiyabwino kuphika chifukwa imatha kukhala yofiirira komanso yopangidwa ndi caramel ngati shuga wamba wamba.
Swerve yakhala yothandiza kwambiri pamaphikidwe a keto, makamaka pazakudya zophikidwa. Kuphatikiza apo, ma prebiotic omwe ali mu oligosaccharides a Swerve atha kuthandizanso kulimbikitsa mabakiteriya opindulitsa am'matumbo.
Ubwino wa Swerve kuposa erythritol yoyera ndikuti itha kukhala yosavuta kugwiritsa ntchito posintha shuga m'maphikidwe. Ngakhale zili ndi kagayidwe kakang'ono kachakudya, zili choncho carbs popanda mphamvu.
Choyipa chokha cha Swerve ndikuti m'malo ambiri, ili ndi mtengo wapamwamba kwambiri.
Ndemanga pa zotsekemera zopanga
Mitundu yambiri ya shuga wamba kunja uko, monga saccharin (Sweet'n Low), aspartame, sucralose (Splenda), ndi Truvia ndizotsika kwambiri za glycemic komanso zotsika kwambiri. Komabe, muyenera kusamala kwambiri ndi zotsekemera za carb zochepa izi.
Mwa anthu ena, amatha kusokoneza shuga wamagazi, kuyambitsa zilakolako za shuga, komanso kusokoneza mahomoni ndi ketosis. Kudya kwambiri kungathenso kukhala ndi mankhwala ofewetsa tuvi tolimba. Ena, monga Truvia, ali ndi zokometsera zachilengedwe koma samanena zomwe zili.
Ndibwino kupewa zotsekemera zotsika zama calorie pazakudya za ketogenic. A FDA atha kunena kuti GRAS (nthawi zambiri imawonedwa ngati yotetezeka), koma sizitanthauza kuti muyenera kudya.
Zikafika zolowa m'malo mwa shuga pazakudya za ketogenic, khalani ndi zotsekemera zachilengedwe zomwe zimakulolani kuti muzisangalala ndi zokometsera pano ndi apo osadandaula za momwe ma gimmicks odzaza shuga amakhudzira. Mwamwayi, zotsekemera zinayi zapamwamba za keto pazakudya zotsika za carb keto zomwe zatchulidwa pamwambapa ndizosankha zabwino kwambiri pochita izi.