Kutevera kudya kwakawanda-mafuta, kwakaderera-carb kunoreva kuti dzimwe nguva unofanirwa kuwana hunyanzvi hwekugadzira nekutsiva chikafu.
Kunyangwe kune akawanda mabhenefiti ehutano ane hukama nemakumbo, kugara muketosis zvinoreva kudzikisira maruva ako zvakanyanya… kana kutomboadzivirira zvachose. Ehe, kunyangwe iwe uri kuisa munet carbs.
Kana iwe uchida mabhenefiti e ketosis asi uchishayiwa ma legumes, ichi ndicho chinyorwa chako. Aihwa "abandonTacos, chikafu cheIndia, uye chikafu cheAsia nekuda kwekuti iwe wakaderera carb. Pane kudaro, edza aya anoenderana keto mafomu kutevedzera manyorerwo uye kunyangwe kuravira kwezvimwe zvaunofarira madhishi.
Zviri Mukati
Legumes keto inowirirana here?
Sezvaunenge waverenga mune ino chinyorwa, nyemba hadzina kunyatsoenderana keto.
Chickpeas Keto?
Mhinduro: Chickpeas haisi ketogenic. Kufanana nemhando zhinji dzema legumes, dzine mazinga akanyanya emakhahydrates. Chickpeas ndeimwe yeakanyanya ...
Ko Refried Beans Keto?
Mhinduro: Bhinzi dzakakangwa hadzisi keto. Kufanana nebhinzi zhinji, ine huwandu hukuru hwemakhahydrates. Yese yebhinzi yakakangwa (1 kapu) ine 20,3 g ...
Ko Beans Keto?
Mhinduro: Mhando dzese dzebhinzi dzakanyanya kuwanda mucarbohydrates kuti zvishandiswe pakudya kwe keto, kunze kwesoya bhinzi nhema. Beans…
Ko Keto Soy Beans Black?
Mhinduro: Soya bhinzi nhema ndidzo dzinonyanyoenderana nebhinzi dziripo. Kune avo vari pakudya ketogenic, zvirambidzo pabhinzi ndezve ...
Uye nepo iwe uchigona kufunga nezvema legumes semuriwo, iwo chaiwo chikamu cheakaparadzana, asi akafanana, boka remiti inonzi legumes. Legume chirimwa kana muchero kana mhodzi yechirimwa inobva kumhuri yeFabaceae.
Musiyano mukuru pakati pema legumes nemiriwo iprotein content, legumes ari sosi yakapfuma yechirimwa-based amino acids.
Legumes chirimwa chezhizha. Kana dzadyarwa, dzinotora mazuva 55-60 kuti dzikure. Mukati mepod huru, nyemba dzinoita girinhi kusvika paruvara rwakaibva rwaunoona muchitoro.
Iwe uchawana ma legumes mune dzakasiyana cuisine kutenderera pasirese. Mutsika, vakashandiswa sechitubu cheprotein kune budiriro zhinji kwezviuru zvemakore.
Mangani macarbohydrates ari mulegumes?
Legumes izere nemavhitamini nemamineral. Semuenzaniso, kapu yebhinzi nhema ine:
| Thamin | .42mg | RDI 38% |
| Riboflavin | .1mg | RDI 7% |
| Folate | 256ug | RDI 64% |
| Hierro | 3,6 mg | 20% IDR |
| Phosphorus | 241mg | RDI 34% |
| zen'e | 1,93 mg | 20% R + D + I |
| Magnesio | 120mg | RDI 38% |
Nekudaro, iwe paunotarisa kune yavo macronutrient mbiri, mumwe mufananidzo unobuda ( 1 ):
| Makorori | 227 kcal |
| Girisa | 1 d |
| Mapuroteni | 35% |
| Yese makabhohaidhiretsi | 61% |
| Fiber | 35% |
| Net carbs | 36 |
Nehuwandu hwecarb kuverenga kwe41 magiramu uye 13 magiramu efayibha, bhinzi nhema dzinokupa mambure carb kuverenga kwemagiramu makumi maviri nematanhatu. Kunyangwe ukaipatsanura kuita hafu-kapu yekushandira, iwe uchiri pa26 magiramu emambure carbs.
Kune vanhu vazhinji vari pakudya kwe ketogenic, iyi ingori yakawandisa carbs.
Uye bhinzi nhema hadzisi dzega kana zvasvika kune yakakwira-carb legumes. Muchokwadi, maruva mazhinji ane carbohydrate yakafanana.
| Chickpeas ( 2 ) | 45 gramu emakabhohaidhiretsi | 13 magiramu e fiber | 32 magiramu emambure carbs |
| Pinto beans ( 3 ) | 45 gramu emakabhohaidhiretsi | 15 magiramu e fiber | 30 magiramu emambure carbs |
| Bhinzi ( 4 ) | 40 gramu emakabhohaidhiretsi | 13 magiramu e fiber | 27 magiramu emambure carbs |
Moral of the story? Legumes inogona kuwira muchikamu chako kune "dzivisa"Kana iwe uchida kugara mu ketosis. Ndiko kuti, kunze kwekunge uri kuita a yakanangwa keto kudya (TKD) kana a cyclical keto kudya (CKD).
Nhau dzakanaka ndedzekuti hunhu (pamwe nehungwaru hudiki) hunogona kukupa mamwe makuru emhando dzemhando dzenyemba.
3 low carb inotsiva nyemba
Kudya keto hakusi kwekunyima. Muchokwadi, chikamu chekugara pane keto kudya kwenguva refu kuwana mufaro mune zvekudya zvaunodya. Ichi chikamu chakakosha mukudya kwe ketogenic. Iwe haugone kuzvifuratira. Iwe hauzokwanisi kuchengetedza kwenguva refu keto mararamiro kana iwe usinganzwi sekuti kudya kwako kuri kukutadzisa iwe.
Uine izvozvo mupfungwa, kana iwe uine chero ma legumes shuwa, tarisa izvi zvakaderera carb uye keto inowirirana legume inotsiva.
- Pizi dzakasvibirira.
- Bhinzi yakakangwa isina bhinzi.
- Enoki howa.
#1: pizi
Kana iwe uchimutevera kutarisa uye kunzwa kwemakumbo, pizi ndidzo dzepedyo dzaungawana. Vane kufanana kwakafanana, uye kunyange zviduku kudarika maruva akawanda, akafananawo muchimiro.
Iyo Peas Yakanakira: Iyo ine inenge hafu yemacarbohydrates pasevhisi yeyakajairika bhinzi yeitsvo. Nemagiramu gumi emakabhobhosi uye 10 magiramu efayibha, unopedzisira wava nemagiramu matanhatu emambure carbs pahafu yekapu yepizi.
Kuenzaniswa nebhinzi nhema, iyo ine magiramu gumi nematatu emambure carbs, peas inotora keke kune yakaderera-carb legumes. Peas zvakare inopa yakanakisa vhitamini A uye vhitamini K uye yakapfuma mukati protein.
Iwe unogona nyore nyore kushandisa peas muchichi yako, saladi, kana macurries sechinzvimbo chebhinzi. Nekudaro, nekuda kwekunaka kwavo kwakasiyana, pizi dzinogona kusafamba zvakanaka nezvimwe zvekudya. Muchiitiko ichi, iwe ungangoda kuita zvishoma kuedza uye kukanganisa.
Uye yeuka, nekuda kwekuti havana ma carbs akawanda sema legumes, pizi dzichiri dzakakwirira mu carbs kupfuura mamwe akawanda akaderera carb veggies. Naizvozvo, chengeta madyiro ako ari pasi pesimba!
# 2: Yakakangwa bhinzi isina bhinzi
Kana uchishuvira bhinzi yakaderera asi usingade kuve nebhinzi, une rombo rakanaka. Kusuma: bhinzi dzakakangwa pasina bhinzi.
Unogona kuedza iyi Keto Adapted recipe, iyo inoshandisa eggplant, bhekoni, uye zvakasiyana-siyana zvezviyo kuti zvigadzirise kunaka uye kuumbwa kwebhinzi dzakakanyiwa, asi nechidimbu chemakhahydrates. Pamusoro nechizi, sour cream, uye diced green onion kuti iite zvizere.
Uye nesevhisi yega yega iwe unongopa makumi mapfumbamwe nematatu macalorie, 93 magiramu emapuroteni uye 5.7 net carbs. Izvo zvakanaka uye zvinonaka zvakangofanana.
Kune mamwe akawanda keto refried bean recipes. Ingotsvaga nekukurumidza uye uwane resipi yakakunakira.
# 3: Enoki Howa
Image: Enoki Huku uye Mushroom Gadzira Fry.
Kana iwe uchitsvaga yakaderera-carb inotsiva iyo yakafanana nekugadzirwa kwemarimu akabikwa, howa isarudzo huru. Nepo howa huchipa nyama yechisikigo uye umami kunhuhwirira, ivo vanowanzotora zvinonaka zvakawanda.
Kufanana neregumes, howa dze enoki dziripo dziri nyowani uye dzakaiswa mumagaba, zvichiita kuwedzera kwakaringana kumasobho nemasaladhi.
Imwe kapu yehowa uhu ine huwandu hwemacalorie makumi maviri nemana, isingasviki 24 giramu remafuta, 1 magiramu emacarbohydrates, 5 magiramu enet carbohydrates uye anenge magiramu maviri e protein.
Nemagiramu matatu chete emambure carbs, howa uhu hunovimbiswa kukwana zvakakwana mukati mezviyero zveyako low carb kana keto kudya. Nekudaro, handiyo chete bhenefiti yeiyi yakaderera-carb bhinzi inotsiva.
Enoki howa inopawo huwandu hwevhithamini nemaminerari anosanganisira iron, magnesium, phosphorus, potassium, vhitamini B1 (thiamine), vhitamini B2 (riboflavin), vhitamini B3 (niacin), vhitamini B5 (pantothenic acid), uye vhitamini B9 (folate. ) ( 5 ).
Bvisa Chikafu: Inodzivirira Legumes kubva Kugara muKetosis
Nepo mamwe maruva asina kunyanya kushata kwauri, anogona kunge akanyanya kukwirisa mucarbs kana iwe uri pane yakaderera-carb kana keto kudya. Neaya anozadza yakaderera-carb dzimwe nzira, hapana muganho kune akasiyana siyana madhishi e legume aunogona kugadzira. Uchiri mukuda kwebhinzi? Tarisai chinyorwa ichi, izvo zvinogona kukubatsira kuwana diki sevhisi kana maviri emamwe marudzi chaiwo.