Keto Fruits: The Ultimate Guide

Kana wanga uri pakudya kwe keto kwekanguva, unogona kunge usina muchero. Vanhu vazhinji vanofungidzira kuti sezvo chikafu che ketogenic chiri chikafu chakaderera-carb, michero yese haina mubvunzo, nekuda kwemashuga echisikigo. Kufungidzira uku hakusi kwechokwadi zvachose.

Munyaya ino tichapindura mibvunzo inotevera:

• Muchero keto ushamwari here?
• Ndeupi muchero unoenderana neketo?
• Chii michero yakaomeswa inonzi keto enderana?
• Chii chibereko chisiri keto enderana?
• Ndiyo monk muchero keto enderana?

Kunyange chiri chokwadi kuti mimwe michero (senge mabhanana, semuenzaniso) ine shuga yakawanda uye haina kunaka kune yakajairwa keto kudya, zvinotonyanya kukosha kuchengeta muchero mundiro yako. Kunyanya iyo yakakwirira mufiber.

Nekudya kwakanangidzirwa pamafuta ane hutano, dzimwe nguva zvinogona kuyedza kutsika chikafu-dense, chirimwa-chakadyarwa chikafu. Kuita izvi kunogona kukonzera kushaikwa kwevhitamini nemamineral.. Saka kuve nechokwadi chekuti une zvirimwa zvakawanda zvine mavara mune yako keto kudya kwakakosha kune hutano hwako.

Ichokwadi kuti mazhinji emavara aya anofanira kubva mumiriwo, asi hapana chikonzero chekusvetuka michero zvachose. Kusarudza michero yakakodzera, yakawanda sei uye nguva yekuidya ndiyo kiyi yekuwana mashoma masevhisi emichero pachirongwa chako chekudya keto pasina kupera kunze kwe ketosis.

rondedzero inokurumidza

Dzvanya pamuchero kuti uverenge zvishoma nezve chimwe nechimwe mberi pasi peji.

• Makotapeya
• Coco
• Strawberries
• Masango
• Wild blackberries
• Cranberries
• Raspberries
• Lemoni
• Limes
• Guava
• mavise anovava
• Madomasi
• Maorivhi eGreen uye matema
• Monk muchero

Fast Keto Background

Chikafu che keto chikafu chakanyanya-mafuta, chine mwero-protein, chakaderera-carbohydrate chikafu chine tsvakiridzo yakakura inotsigira kushandiswa kwayo kune dzakawanda zvirwere uye matambudziko akadai kufutisa, chirwere cheshuga, pfari, chirwere chemoyo, kenza, nezvimwe. Isu tiri pano kuti tifambe iwe kuburikidza nemamwe akawanda mabhenefiti ane chekuita nekudya kwe ketogenic, kunyangwe kupfuura kuonda. Vanhu vakasiyana vanogona kuenda keto nekuda kwezvikonzero zvakasiyana, asi munhu wese anogona kuita zvakanakira hupenyu hwavo nekutora rwendo urwu. Verenga zvakawanda mune yedu Yese Gwaro reKeto.

Mubvunzo weCarb: Net Carbs, Fiber, uye Keto Fruits

Kunzwisisa zvakadzama kuti ma carbohydrates anofananidzwa neakazara macarbohydrates achakubatsira kuti unzwisise zviri nani kuti nei uchigona kutora michero pane keto kudya uye mabhenefiti ayo anogona kuunza kwairi. Ketogenic diet-friendly fruit, kana keto michero, michero ine fiber yakawanda uye yakaderera mushuga pane zvishoma keto-friendly marudzi. Izvi zvinoita kuti michero iyi ye keto ive yakaderera net carb count.

Kudzora Carbs paKeto Diet Inonyatso Nezve tarisa shuga yako yeropa kudzivirira insulin spikes uye kudzivisa kuchengeta glycogen. Iyo fiber inodzivirira maspikes uye inodzima mamwe macarbs. Izvi zvinoreva kuti kune dzimwe sarudzo dzakanaka kwauri muchero wemichero.

Kuti uverenge net carb magiramu, bvisa fiber kubva kune yakazara carb magiramu. Saka kana uine 10 magiramu ehuwandu hwecarbs uye 7 magiramu efayibha, mambure carbs angori magiramu matatu eiyo keto michero zvidimbu. Aya ndiwo mashoko akanaka akajeka kana iwe uri mumhepo yemamwe mabheri kana kuti uchida kuwedzera kutapira kudiki kune yako inotevera keto smoothie recipe. Saka pasina imwe ado, ngationei kuti chii keto michero pane uye iwe unogona kunakidzwa mukudya kwako ketogenic.

15 Keto Inopindirana Fruits

1- Avocados

Unogona kusazviona, asi avocado muchero chaiwo. Ehe, kana wanga uri pakudya kwe keto kwechinguva, unenge uchitodya ma avocados, saka isu hatisi kuzonyanya kutarisisa pazviri, asi isu takafunga kuti zvakakodzera kutaura kuti zvimwe vachidya muchero vasingazvizivi. Avocados ivo vakakwira mumafuta emonounsaturated (5 gramu) uye vane net carb count ye 1 gram (4 yakazara, 3 fiber). KANA iwe uri muchengeti wechokwadi weavocado seni, (ona kana vakandipa kuti ivo vari kunyange muchiratidzo chewebhu) haugoni kutaura zvakare kuti chinhu chakaipisisa pamusoro pekudya kweketo ndechokuti hapana keto chibereko. Sezvo chimwe chezvokudya zvikuru zvayo chibereko.

2- Kokonati

Chimwe chibereko chakanyatsonaka chekudya kwe ketogenic, iyo chete dhizaini ndeyekuti dzimwe nguva yakaoma kuwana, ndiyo itsva yakaibva kokonati. Zvekare, veteran keto dieters vangangove vatoshandisa akawanda ekokonati mafuta, mukaka wekokonati, uye hupfu hwekokonati. Asi ivo coconut muchero chaiwo uzere nefiber (7 magiramu, 3 net carbs) uye inotapira zvakakwana kukubatsira kupedza chishuwo. Kapu yekokonati nyowani inokupawo 60% yemazuva ese manganese chinodiwa.

Kana iwe usingakwanise kuiwana iri nyowani, saka funga coconut butter kuti ubatsire kubvisa zvishuwo zvinotapira nguva nenguva. Iyi kokonati bhotela ndiyo nyama nemafuta ekokonati zvakasanganiswa muhutano hwakafanana nebhota kana peanut butter. Zvakanaka chaizvo. Kana iwe usingakwanisi kuiwana muzvitoro, unogona kuzviita iwe pachako nekutenga unsweetened shredded kokonati uye kuigadzira mukugadzira chikafu. Mafuta acho achasunungurwa kubva kune shards uye anoshanduka kuva bhotela. Yum!

Zvibereko zveKeto Unogona Kurasikirwa nazvo

Mu keto inoonekwa seyakafanirwa zvinodanwa nevamwe idya murarabungu. Kudya murarabungu zvinoreva kuzadza ndiro yako nezvokudya zvine mavara-mavara zvinomiririra miti yakasiyana-siyana. Iyo yakasiyana-siyana haingobatsiri kuve nechokwadi chekuti iwe unowana huwandu hwakasiyana hwema micronutrients, asiwo inodyisa maruva mumatumbo ako. Izvo zvinobatsira kuwedzera immune system yako uye kuchengetedza shuga yako yeropa yakadzorwa.

Zvisikwa zvine nzira yekupa zvese zvatinoda kuti tirambe tine hutano, uye chikafu chakasiyana chinoratidza seakasiyana mavara emuraraungu. Somuenzaniso, vhitamini C inowanika muzvinomera zvakawanda zvitsvuku, zveorenji, uye zveyero. Imwe mhando yeantioxidant inonzi anthocyanin inowanikwa mumiti yakawanda yebhuruu, yepepuru, uye yeviolet. Ehe, kune zvakare kupindirana muumambo hwezvirimwa. Beta-carotene, inotangira vhitamini A, inoonekwa mumuriwo wegirinhi tema uye makarotsi eorenji. Iyi inongova mishomanene yemienzaniso yakawanda, mizhinji yezvinovaka muviri zvine mavara zviri mumiti yatinodya.

Zvese izvi kutaura kuti kusvetuka mimwe michero yakaderera-carb inogona kupedzisira yakushaisa iwe zvimwe zvakakosha zvinovaka muviri. Heano michero yakanakisa yekudya pane keto chikafu chirongwa:

3- Berries

Maberry akafanana necandy yezvisikwa. Ese marudzi emabriji akanaka pachirongwa che keto nekuti azere nefiber yekudya. Izvi hazvisanganisire cherries kana mazambiringa kana uri kufunga kuaisa muboka iri. Zvibereko zviviri izvozvo zvine shuga yakanyanya. Asi ma berries chaiwo: blackberries, strawberries, blueberries, cranberries (kwete kuomeswa), uye raspberries ndiyo yakanakisisa keto michero.

Maberry ari pakati pemichero yakawanda-yakaomesesa inowanikwa pamusika nhasi, uye zvakare ine yakaderera net carb count pane chero imwe mhando yemuchero (kunze kweiyo miviri iri muchikamu "chiri pachena").

Heino kupatsanurwa kuri nyore kwe 1/2 kapu yeberry rega rega rine zvinongedzo kune rumwe ruzivo:

• Masango: 31 macalorie, 3.5 net carbs
• Wild blackberries: 31 macalorie, 3.5 net carbs
• Strawberries: 24 macalorie, 4 net carbs
• Cranberries: 42 macalorie, 9 net carbs
• Raspberries: 32 macalorie, 3 net carbs
• Gooseberries: 33 macalorie, 4.4 g net carbs.
• Acai: 24 macalorie, 1 g net carbs.

Kunyange zvazvo 1/2 mukombe wemichero ungaita sediki, ndiyo yakakwana yekuwedzera kune saladhi yakazara ne-low-carb miriwo, puroteni ine utano, uye inonaka yakawanda-mafuta kupfeka. Ihwowo huwandu hwakakwana hwekuwedzera kune smoothie ine imwe yekuwedzera stevia sweetener yekungoringana kutapira. Cranberries inogona kunge isiri iyo inonaka kwazvo muchero wekudya wega, asi cheka imwe cranberry itsva uye gadzira flavour kumusoro kwepork chop kana chidimbu chehove nyowani yekudya kutapira, tart uye kunovaka muviri.

4- Mavise anovava

Cantaloupes ndeyekuwedzera kunoshamisa kune yako keto chikafu chirongwa. Izvo zvakakwirira mumvura, saka iwe unoisa mvura paunenge uchidya, kuwedzera kukuru, sezvo zviri nyore kupererwa nemvura pakudya kwe ketogenic. Mavise kuwedzera kukuru kune snack yemasikati; Ndiani asingadi melon yakaputirwa mu ham? Vanopawo zvakasiyana-siyana zvevhitamini uye zvicherwa zvinobatsira kuchengetedza electrolytes yako yakaenzana.

Heano maitiro ehutano einovava melon ye1 kapu yakazara.

• mavise anovava: 24 macalorie, 2,8 net carbs

5- Maremoni uye marimu

Haisi yese michero yecitrus inonyanya kuita keto-hushamwari, asi idzi 2 zvechokwadi dzinoita kuti basa riitwe.

Iwe unogona kunge usiri kufa kunyura mazino ako muremoni kana lime, asi kuziva kuti iyi keto muchero, uye muto wayo, inotenderwa kune yako keto chikafu runyoro ichakubatsira iwe zvinonhuwira up mapuroteni ako kana kusimbisa keto yako smoothie kana kunwa.

Heano chokwadi chekudya chaunoda kuziva:

• 30ml/1oz muto weremoni: 6 macalorie, 2 net carbs
• 30 oz/1ml lime juice: 7 macalorie, 1 net carb

Kana iwe uri pane imwe nhanho murwendo rwako rweketo uko unonakidzwa nehomwe yekumba nguva nenguva, funga kugadzira musanganiswa neketo ginger, ndimu, soda mvura, uye stevia. Kana kuti edza whisky sour nemusanganiswa weremoni uye lime juice, club soda, uye stevia. Kuwedzera kushoma kunoenda kure mukukuchengeta uri pa keto kwenguva refu.

6.- Guava

La Guava Muchero wekupisa unowanikwa kumaodzanyemba kweCentral America, kunyanya Mexico. Sezvakaita nekokonati, dambudziko rayo guru nderekuti zvinogona kunetsa kuwana mune dzimwe nzvimbo. Icho chitubu chikuru che potassium. Uye ine zvinonaka zvinonaka uye kunhuhwirira. Chidimbu chega chega chemuchero weakatenderedza 55 magiramu ane anenge mashanu magiramu emacarbohydrates. Saka hazvina kunaka kuishandisa zvisina kunaka. Asi potassium inoita basa rinokosha mukuenzanisa kwe electrolyte, uye inowanzoregeredzwa pane ketogenic diet. Saka muchero uyu unogona kukubatsira kuti uchengetedze mazinga ako e potassium pamaitiro akakodzera.

7- Maorivhi zvakare michero!

Zvisinganyanyi kuzivikanwa semichero, zvinokura pamiti! Maorivhi akakanyiwa emumagaba/mabhodhoro anewo zvinoshamisa zvakaderera 0.5 net carbs pa100 gramu, zvichiita kuti ive imwe yeakanakisa "keto michero" yekushandisa uchitevera ketogenic chikafu.

8- Madomasi

Sezvakaita ma avocados, madomasi ivo chaizvoizvo muchero. Saka kana wajaira kuwedzera matomatisi kumasalad ako, uri kuwedzerawo muchero weketo uyu usingazive. Kune matani emhando dzematomatisi, uye mazhinji acho anogona kubudirira kuchinjirwa kune keto kudya.

Zvakadini nemonk fruit?

Usanyengerwa nezita rayo! Monk muchero unouya mumvura, granular, uye mafomu ehupfu, uye chaizvo, inotapira low calorie uye zero carb iri kukura mukuzivikanwa. Iyo yakanaka keto-ushamwari sweetener sarudzo nekuda kwayo zero carb yemukati uye yakawedzera kutapira kunhuhwirira-iyo inotapira kupfuura shuga! Chaizvoizvo, sechinhu chinotapira, chine muto chaiwo. Izvi zvinoita kuti ive nevadikani vakawanda sevadzivisi. Kuti uwane rumwe ruzivo nezve monk muchero, unogona kuverenga ichi chinyorwa.

Pasi pepamusoro: Idya muchero wako weketo!

Kusiyana nezvaungave wakambofunga kana kuudzwa, kune nzira dzekuisa mimwe michero zvine hungwaru muchirongwa chako chekudya ketogenic. Chibereko chakakosha kune chero chirongwa chekudya chine hutano nekuti chakapfuma mufiber uye yakakosha micronutrients. Kushandiswa kwefiber kwakabatana nehutano hutumbu hweflora, immune system yakasimba, njodzi yakaderera yerudzi rwe2 chirwere cheshuga, chirwere chemoyo, uye kunyangwe mamwe magomarara ekugaya.

Usarasikirwa nechikamu ichi chakakosha chekudya nekuda kwekuti unotya kuverenga carb. Net carbs yakaderera mumichero yatatsanangura pano, saka wedzera mimwe michero kumahwendefa ako emafuta ane hutano, mapuroteni, uye yakaderera-carb miriwo kuti uenzanise kudya kwako. Ichakubatsira iwe kugutsa zino rako rinotapira paunenge uchigara pane keto chirongwa. Uye iwe uchawedzera izvo zvinovaka muviri izvo zvakanyanya kudikanwa pakushanda kwakanaka kwemuviri wako.