Ko Soy Sauce Inokodzera Kudya KweKeto?

Zvokudya zvakawanda zveAsia zvingave zvisina kukwana zvakakwana pasina doropi ye soy muto.

Sezvineiwo, mazhinji emhando dzakakurumbira dzesoya muto ane 1g yemambure carbs kana mashoma pa1-tepuni inoshumira. Izvi zvinoita kuti zvive nyore kujairana nekudya kwe ketogenic chero bedzi iwe uchichenjerera nezvehukuru hwechikamu chako. Kunyange kana iwe uchida kuravira, dzivisa chido chekunyura ndiro dzako mu soy sauce.

Soy muto yakatanga kuChina. Pakutanga, yaigadzirwa nokuvirisa soya bhinzi, asi sezvo zvokudya zvakapararira kuJapan nokune dzimwe nzvimbo dzenyika, zvimwe zvokubikisa zvakawedzerwa.

Kune akati wandei makuru mapoka e soy muto, anosiyaniswa nenyika kwaakabva, mabikiro anoshandiswa, uye kuenderana kwesoso, kubva kune gobvu kusvika kutete.

Heano maitiro akasiyana eiyo soy muto chinzvimbo kubva kune yakawanda keto-inoshamwaridzika kusvika kune shoma:

Tamari (Japanese soy sauce): keto-inoenderana

Tamari inogadzirwa zvakanyanya kubva kune soya beans ine zvishoma kana isina chigadzirwa chegorosi. Gluten-isina kana celiac vanhu vanowanzosarudza tamari muto sevanoda soy muto, asi kwete yese tamaris sauces haina gluten-isina, saka nguva dzose chengetedza iyo label.

Iyo yakajairika tamari sosi ine 0.8 g net carbs mune imwe neimwe yepunipuni inoshumira.

Chiedza cheChinese Soy Sauce: keto-inoenderana

Chiedza cheChinese soy muto ndiyo yakajairika mhando yesoya muto wauchawana mumaresitorendi eChinese uye mabikirwo. Kazhinji, kana "soy muto" inotaurwa mune resipi, pasina kutsanangura kusajeka kwayo, unogona kufunga kuti vari kutaura nezvechiedza soy muto.

Nhoroondo, Chinese light soy sauce yakagadzirwa zvachose kubva kune soya, asi mamwe marudzi iye zvino ane gorosi. Nekudaro, mabhurendi mazhinji emwenje Chinese soy muto ane 1g kana mashoma emambure carbs papupuni.

Koikuchi (Japanese yakasviba soy sauce): keto-inoenderana

Koikuchi, kana yeJapan yakasviba soy muto, ndeimwe yemhando dzakakurumbira dzesoya muto muUnited States. Inogadzirwa nemusanganiswa wegorosi nesoya, asi zvirimo zvegorosi zvakaderera zvekuti nhamba yecarb inowanzoita ~ 1g net carbs papupu 1 inoshumira.

Kikkoman's multipurpose soy sauce muenzaniso wakakurumbira weKoikuchi soy sauce.

Rima Chinese Soy Sauce: kwete keto

Rima Chinese soy muto harisi rakawanda kupfuura chiedza, asi marandi akawanda anowedzera shuga kana molasses yekunaka. Kune mamwe keto mabhureki erima Chinese soy muto, asi tarisa iyo label nekungwarira kuti udzivise izvo zvine zvigadzirwa zvine shuga yakawanda.

Usukuchi (Japanese light soy sauce): kwete keto

Usukuchi muto inotapira soy muto, asi inogadzirwa nemirin, rudzi rwewaini yemupunga, saka kazhinji ine shuga yakawanda kupfuura mamwe marudzi esoya muto.

Shiro (Japanese soy sauce): kwete keto

Shiro muto wakafanana nereverse ye tamari. Nepo tamari ichinyanya kuve soyabhinzi, shiro inonyanya kuve gorosi. Zviripachena, zvigadzirwa zvine gorosi rakawanda hazvibvumirwe pakudya kwe keto, ndosaka shiro iri imwe yemhando isingaenderane yesoya muto.

Hydrolyzed soy muto: kwete keto

Panzvimbo yekuvirisa soya bhinzi, muchiitiko ichi vagadziri vanogadzira hydrolyzed soy muto kuburikidza nekemikari maitiro mavanopwanya hupfu hwesoya. Ichi ndicho chikonzero vamwe vachidana hydrolyzed soy sauce se "chemical soy sauce."

Iwe unogona kuziva hydrolyzed soy muto nekutarisa ingredient label ye "hydrolyzed soy protein" kana chimwe chinhu chakafanana. Choy, kunyanya, imhando yakakurumbira yehydrolyzed gravy sauce.

Iyo hydrolyzed soy muto wekugadzira maitiro anosanganisira akawanda ekugadzira zvinhu kupfuura mamwe marudzi, uye ine isiri-keto zvinongedzo zvakasanganiswa senge sirasi yechibage kana caramel.

Ngwarira sodium

Chinhu chinowanzoitika chakatenderedza soy muto ndeye sodium yemukati. CDC Inokurudzira kuti vanhu vakuru havadyi zvinopfuura 2,300 mg yesodium pazuva.

Soy muto yakakwira zvakanyanya musodium, ine mamwe marudzi ane anosvika 1,000 mg pazuva mupupuni imwe chete. Kana iwe uine hanya nezve sodium yekudya, funga yakaderera-sodium soy sauce mabhureki.

Dzimwe nzira

Kana iwe uchida kuravira kwakafanana nesoya muto asi uine macarbohydrates mashoma, edza kushandisa liquid amino acids. Liquid amino acids inogadzirwa nekuvirisa muto wekokonati kana kuputsa soya beans kuita amino acids. Iwo ane anenge 0 g yenet carbohydrates uye haana gorosi.