Yakanakisa Keto Nuts: Iyo Yekupedzisira Gwaro reNzungu paKeto

Nzungu isarudzo inonakidza kwazvo yezvikafu, masvutugadzike uye madhishi epadivi pane keto chikafu. Uyezve, sezvo nzungu dzakawanda dzine mafuta ane hutano kupfuura makabhohaidhiretsi, anokwana zvakakwana muurongwa hwekudya ketogenic. Nehurombo, haasi ese nzungu akakodzera keto dieters. Panguva iyo walnuts macadamia yakakwira mumafuta inogona kukubatsira kuramba uri muketosis, vamwe vane macarbohydrates akawanda kupfuura zvaungatarisira. Saka tichaaongorora zvishoma nezvishoma.

Sei nzungu dzichishanda paKeto?

Nzungu kazhinji haina shuga, yakaderera carb, uye vegan, paleo, uye keto zvinoenderana. Heano zvikonzero zvinoverengeka nei nzungu dzichikwana mune yako yakaderera carb yekudya chirongwa.

Nzungu dzine dense

Nuts inotakurwa nemavhitamini nemamineral, zvakadai se magnesium, selenium, vitamini E, uye manganese. Magnesium Icho chicherwa chakakosha mumuviri wako, chinobatsira nekugadzira simba uye mapuroteni synthesis ( ¹ ) Selenium inoshanda se antioxidant uye inogona kusimbisa immune system yako ( ² ) Manganese inobatsira mukugaya kwemafuta nemacarbohydrates, uye inobatsira kugadzirisa mazinga eshuga yeropa ( ³ ).

Nzungu dzakapfuma mukudya fiber

Tevere, iwe uchadzidza nezve mafuta, mapuroteni, uye carbohydrate zvemukati kune mashoma ketogenic nzungu. Main. Iwe unozoona dingindira rakajairwa: Nzungu dzakawanda dzine huwandu hwehuwandu hwemakhahydrates, asi zvakare dzakakwirira mukudya fiber, kuderedza net carbohydrate kuverenga. Fiber inozivikanwa kubatsira kudzora mazinga ehuga uye kuderedza kuzvimba, izvo zvinobatsira kuderedza njodzi yerudzi rwechipiri chirwere cheshuga uye chirwere chemoyo.

Nzungu dziri nyore kutakura

Sezvo nzungu dzakakwana kudya pakufamba, ndizvo yakanaka keto snack. Iwe unogona kuchengeta chidiki chidiki muchikwama chako, dhesiki, kana bhegi remafuta akawandisa, akaderera-carb chikafu chinokurumidza.

Chinhu chimwe chekuchengeta mupfungwa pano: Nzungu dziri nyore kudyisa. Kana iwe ukatakura nzungu newe zuva rese, iva nechokwadi chekufanogovera huwandu hwehuwandu kuti usanyanya kudyisa.

Top 5 Best Keto Nuts

Chero bedzi iwe uchichengeta saizi yako yekushumira mupfungwa, anotevera akaderera carb nzungu akakwana paketo. Nakidzwa nenzungu idzi sechikafu chinoenderana neketo masikati.

# 1: macadamia nzungu

Iine 21 magiramu emafuta uye 2 magiramu e net carbohydrates pa 30 oz / 1 g, macadamia nuts anogadzirwa 75% mafuta ( ⁴ ) Pakati pehuwandu hwemafuta, 17 gramu inogadzirwa monounsaturated mafuta acids, izvo zvinozivikanwa kuderedza kushorwa jekiseni uye cholesterol mazinga, nepo ichidzivirira kuunganidzwa kwemafuta emudumbu uye chirwere chemoyo.

Macadamia nzungu dzine magnesium, manganese, potassium, uye selenium, izvo zvakaratidzwa kubatsira kuderedza uremu, kuderera kwehutano hweropa, kuderedza njodzi yehutano hwemwoyo uye sitiroko, uye kuita se anti-inflammatory agents. ⁵ )( ⁶ )( ⁷ )( ⁸ ).

Macadamia nzungu ndicho chinhu chikuru mu macadamia nut butter, imwe peanut butter. Asi mune iyi kesi, ine yakaderera vhoriyamu yemakhahydrates asi ine yakaenzana yakanaka kana kunyange nani kuravira.

#2: Pecans

Pecans inoumbwa ne70% mafuta. A 30 oz / 1 g kushumirwa kwepecans ine 1 giramu yenetti carbohydrates, 20 magiramu emafuta ese, uye 3 magiramu emapuroteni. Iwo magiramu makumi maviri emafuta anosanganisira 20 magiramu emafuta ane monounsaturated, 12 magiramu emafuta ane polyunsaturated, uye 6 magiramu emafuta akazara.

MaPecans ane huwandu hwakawanda hweoleic acid, iyo yakaratidzwa kuderedza njodzi yechirwere chemoyo uye mhando ye2 chirwere cheshuga, uchivandudza hutano hwako hwekudzivirira uye kuderedza kuzvimba.

# 3: Nzungu dzeBrazil

Nzungu dzeBrazil dzine magiramu gumi nemasere emafuta, magiramu mana eprotein, uye giramu rimwe chete remacarbohydrates ( ⁹ ) Sezvo iwo akakura muhukuru, iwe unongodya masere walnuts mu 30 oz / 1g inoshumira.

Nzungu dzeBrazil dzine humwe hutano hunozivikanwa hunobatsira. Mune imwe ongororo, vatsvakurudzi vakawana kuti kushandiswa kumwe chete kweBrazil nzungu kunogona kuderedza mazinga e serum lipids akadai secholesterol uye triglycerides. Izvo zvinewo yakakwira mazinga e selenium, ayo anobatsira kuvandudza kugona kwekuziva muvakuru vakuru uye kurwisa oxidative kusagadzikana ( ¹⁰ )( ¹¹ ).

# 4: walnuts

Walnuts ane 18.3 magiramu emafuta akazara (13.2 ayo ari polyunsaturated), 4.3 magiramu emapuroteni, uye 1.9 magiramu emambure carbs pa30 oz / 1 g.

Polyunsaturated mafuta, akazara mumhodzi dzezuva uye avocado, ane yakakosha omega-6 uye omega-3 fatty acids. Aya akakosha mafuta acids akaratidzwa kuvandudza mazinga e testosterone, kuderedza njodzi yechirwere chemoyo uye sitiroko, uye kurwisa kuzvimba.

Nzungu, sedzimwe keto nzungu pane iyi runyorwa, ine yakavanzika hutano mabhenefiti. Mune zvidzidzo zvakawanda, walnuts akabatsira vatori vechikamu kuderedza uremu, kuderedza njodzi yekenza, uye kudzivirira kukuvara kwesero ( ¹² )( ¹³ ).

#5: hazelnuts

A 30 g/ 1 ounce kushumirwa kwehazelnuts ine 17 magiramu emafuta, 4 magiramu emapuroteni, uye 2 magiramu enet carbohydrates ( ¹⁴ ).

Kusanganisira hazelnuts sechikafu chine hutano sarudzo inogona kubatsira hutano hwako. Mune zvimwe zvidzidzo, hazelnuts yakabatsira kudzikisa huwandu hwecholesterol mazinga pasina kukanganisa HDL (yakanaka) cholesterol mazinga.

4 Keto Nuts kuti unakirwe nemwero

Nepo mhando 5 dzenzungu dziri pamusoro dzine huwandu hwakaderera hwemakhahydrates pane iyi runyorwa, handizvo chete zvaunogona kudya. Heano mamwe mana keto nuts aunogona kunakidzwa nawo (mumwero chete).

# 1: sprockets

Pine nzungu, kana pignolias, ine 19 magiramu emafuta, 4 magiramu emapuroteni, uye 3 magiramu emambure makhahydrates pakushumira. Ramba uchifunga kuti pese patinotaura nezve 1 kushumira, tiri kureva 30 g / 1 ounce ( ¹⁵ ).

Nepo 3 magiramu emambure carbs angasaite kunge akakwira zvakanyanya, inogona kunge iri gumi muzana yemari yako yezuva nezuva kana uri pachirongwa. 30 magiramu emacarbohydrates pazuva. Zvakatonyanya kuipa kana iwe uri pane 20g carbohydrate chirongwa chezuva nezuva. Sezvo munyaya iyoyo tiri kutaura nezve 15%.

#2: Maarumondi

Maarumondi ane 14 magiramu emafuta akazara (9 kubva kumafuta monounsaturated), 6 magiramu emacarbohydrates, uye 5 magiramu emapuroteni ( ¹⁶ ) Nepo 6 magiramu emacarbs anonzwika akakwira, aine 4 magiramu ekudya fiber uri kungopedza 2 gramu yemambure carbs.

La upfu hweamondi, anongori maarumondi akakuyiwa, chinhu chikuru mumabikirwo keto yakabikwa. Ngazvive izvo dhizeti resipi o mabikirwo emhando ipi zvayo. Maarumondi akave akabatanidzwa kune akasiyana siyana ehutano mabhenefiti. Muzvidzidzo, zvakaratidzwa kuti kushandiswa kwe maamondi inoderedza njodzi yekurwadziwa kwemoyo, inoderedza cholesterol, inoderedza kuzvimba uye inokubatsira kuderedza uremu.

# 3: cashew nzungu

Cashews ine magiramu gumi nemaviri emafuta akazara, akaderera pane mashanu "akanakisa" keto nzungu pane iyi runyorwa. Iwo zvakare ane 12 magiramu emambure carbs, saka anofanirwa kudyiwa zvine mwero. Uyezve, kuenzanisa kuri kuderera. Zvakanakira ndezve kunyanyisa kuzvidzora ( ¹⁷ ).

Imwe yedzakanakisa nzira dzekunakidzwa nemacashews (pasina ese carbs) iri kuburikidza necashew butter. Iyi keto inoenderana bhotela inokubatsira kutema macarbs kubva pa8g kusvika ku2g chete pa30oz / 1g kushanda uchipa zvinonaka zvinonaka.

# 4: pistachios

Pistachios ine mafuta mashoma, asi mapuroteni akawanda, kupfuura akawanda eketo nzungu pane iyi runyorwa. Imwe sevhisi ine 13 magiramu emafuta, 6 magiramu emapuroteni, uye 4.6 magiramu enet carbohydrates ( ¹⁸ ).

Zvidzidzo zvakaratidza kuti kudya kwakanyanya kwepistachios kunogona kuderedza ropa lipid profiles, izvo zvinogona kuvandudza hutano hwemoyo. Heino imwe inonakidza yehutano inobatsira vana. pistachios: Sezvo pistachios inotengeswa yakavharwa, iwe unogona kudya zvishoma zvayo (inobatsira nekutonga kwechikamu). Vatsvakurudzi vakaratidza kuti maitiro ekuita mabhomba nzungu anoderedza kushandiswa kusvika ku41%.

Zvakadini nembeu kana mapaipi?

Sezvakaita nzungu, mbeu dzakanaka uye dzinogona kushandiswa pa keto. Mbeu dzacho kana pombi dzinowanzokuyiwa kuita hupfu, hunoshandiswa mukubika, kana kugadzirwa bota remhodzi. Nezvakataurwa, kune dzimwe mhando dzembeu dziri nani kudya pane dzimwe. Heano chokwadi chekudya kwembeu nhatu dzepamusoro keto (macros akapihwa pa30 oz / 1g inoshumira):

• Chia mbeu: 1,7 magiramu emambure carbs, 8,6 magiramu emafuta, 4,4 magiramu emapuroteni. ( ¹⁹ ).
• Mbeu dzeSesame: 3.3 magiramu emambure carbs, 13.9 magiramu emafuta, 5 magiramu emapuroteni. ( ²⁰ ).
• Furakisi: 0,5 magiramu emambure carbs, 11,8 magiramu emafuta ese, 5,1 magiramu emapuroteni. ( ²¹ ).
• Mbeu dzenhanga: anozivikanwawo se manhanga mhodzi 3,3 magiramu emambure carbs, 13 magiramu (6 ayo ari omega-6), 7 magiramu emapuroteni. ( ²² ).

Mazano eKudya Nzungu paKeto

Paunenge uchifarira keto nuts, ingave snack, snack, appetizer, kana sechigadziro mune resipi, zvakakosha kutevera mitemo mishoma inokosha. Heano mamwe matipi ekudya nzungu pa keto.

# 1: gara kure nezvinhu zvinofungirwa

Paunenge uchitenga nzungu, dzivisa mapaketi ane shuga, akawedzera zvinonaka (izvi zvakakosha) uye mamwe mafuta (akadai se soya, canola, nzungu, sunflower uye vamwe mafuta emiriwo) mune ingredient list. Izvi zvinongedzo hazvingo wedzera iyo carbohydrate yemukati, asi zvakare inoshamisa kuputika.

Sarudza mbishi, nzungu dzisina munyu. Paunenge uchitenga nut butter, tsvaga izvo zvakagadzirwa nenzungu, munyu, nemafuta emuorivhi, uye kana pasina chimwe chinhu. Paunenge uchisarudza hupfu hwenzungu, hwakadai sehupfu hwemuarumondi, paAmazon kana muzvitoro, tarisa kune avo vane pasi walnuts vakanyorwa sechinhu chinogadzirwa.

# 2: gara uchiyera zvikamu zvako

Kana izvi zvisina kusimbiswa zvakakwana, iwe unofanirwa kufunga nezvezvikamu saizi kana zvasvika kune nzungu. Gara uchiyera kudyiwa kwako, kungave nechikero kana mukombe wekuyeresa (kota yekapu inoshumira izano rakanaka).

Nepo mazhinji enzungu pane iyi runyorwa aine asingasviki 5 magiramu emambure carbs, kudya yakazara, isingadzoreki ruoko runogona kuzadza nyore carb yako yezuva.

# 3: chinangwa chemhando dzakasiyana

Kusanganisira miriwo yakasiyana-siyana, nyama, michero, uye zvimwe zvokudya muzvokudya zvako, kwete nzungu chete, zvinobatsira kukupa mavhitamini akasiyana-siyana, mamineral, nezvimwe zvinovaka muviri. Panzvimbo pekutarisa pane mashoma keto nut sarudzo pane iyi runyorwa, edza kubatanidza dzakasiyana dzadzo.

Iwe unogona kuchengeta yako keto chikafu chirongwa chakasiyana uye chakapfuma mukunaka nekuzvinyudza neketo nut butter inoenderana, uchiita mashoma. Smoothie recipes nemimwe michero yakaomeswa kana nemamwe mawalnuts akapwanyika, kana kunyange kubikira masaradhi ako nemamwe maarumondi akachekwa zvishoma kana walnuts.

# 4: chenjerera sensitivities

Nzungu ine antinutrient inonzi phytic acid, iyo inokonzera kusagadzikana kwekudya mune vamwe vanhu. Phytic acid inozivikanwa kuti inokonzera matambudziko ekugaya uye kuderedza kunyura kwemaminerari, ichidzikisa mazinga e calcium, iron, uye zinc mumuviri.

Kana ukasangana nekuzvimba, gasi, kana mamwe matambudziko mushure mekudya nzungu, zviri nani kuti uzvidzivise zvachose. Zvikasadaro, unogona kuedza kudya nzungu dzakanyikwa, dzakamera, kana dzakakangwa, uye woongorora kana izvi zvichideredza zviratidzo.

Iwo akanakisa keto nzungu ane yakaderera net carb count

Nzungu isarudzo huru yekudya pane ketogenic kudya. Ivo zvakare sosi yakanaka yemafuta ane hutano, mapuroteni, uye fiber yekudya, nepo ichive yakaderera mumacarbohydrates.

Zvakadaro, zvakakosha kuyeuka kuti haasi ese nzungu anosikwa akaenzana. Maketo nuts akanakisa kudya macadamia nuts, pecans, Brazil nuts, walnuts, uye hazelnuts. Mamwe nzungu semaarumondi nemapistachios anogona kudyiwa asi nemwero wakawanda.

Kana iwe uri muchimiro che nut butters, une yakakura siyana pamusika iyo inogona kukubatsira kugutsa zvishuwo zvako zvenzungu, kuderedza huwandu hwako hwecarb.