Iwe hausi kugara mu ketosis here? Angave macarbs aya akavanzwa here

Uri kuyedza kuderedza macarbs ako, asi hausati wapinda ketosis kana kuti unoona zvinobatsira. Izvi zvakajairika kupfuura zvinonzwika. Vanhu vazhinji mazuva ano vanoenda yakaderera carb, asi vangave vasingazive kuti yavo yemazuva ese carb muganho unotaridzika sei. Uye paunenge uchidya imwe ketogenic kudyaPane zvinhu zvinopfuura kungodya yakaderera-carb: isu tinofanirwa kunzwisisa kuti izvi zvinorevei uye kuti ndezvipi zvekudya zvekumisa kana kubvisa. Pasina ruzivo rwakakwana, tinogona kudzivirira kudya "carbs zvakavanzika"Izvozvo zvinopinda ndisingazvizivi.

Chii chakavanzika carbs?

Kuti urambe uri muketosis pane ketogenic kudya, iwe kazhinji haudi kuenda pamusoro pe30 magiramu emacarbs pazuva. Izvi zvinogona kusiyana kubva kumunhu nemunhu, asi isu tichazvishandisa pano semutemo wakakwana wegunwe. Zvinogona kunge zvichishamisa kuti ma carbs anowedzera sei kusvika kune iyo nhamba kana iwe usina kungwarira kana kujaira kutarisa carbs. sneaky.

Iwe unogona kushamisika kuti zvingani zvekudya zvemazuva ese, kunyangwe zvikafu zvese, zvine padyo neiyo keto carbohydrate muganho uchangopinda chikamu. Kuti ikubatsire kujaira kuziva intuitively huwandu hwemakabhohaidhiretsi muchikafu, isu tichataura nezve zvimwe zveizvi zvekudya uye makhahydrates kuverenga.

Yakavanzwa Carbs muZvokudya Zvokudya

Ziva kuti chero macarbohydrates akanyorwa pazasi ndeaya anotevera. net carbs inowanikwa mukudya kwese, zvinoreva kuti indigestible carbohydrates senge faibha haiverengwi. Net carbs ndiyo yakakosha kune yakazara yezuva.

Snacks kana snacks

Zvinwiwa zvakakurumbira uye svutugadzike pasina mubvunzo zvakaipisisa, kunyangwe izvo zvinoita se "ane utano". Ngatitarisei:

Zvinwiwa:

• Coca Cola, 340 g / 12 oz (1 inogona) - 35 g.
• Starbucks latte, yakakura saizi ine 2% mukaka - 19 g.
• Nzombe Dzvuku, 340 g / 12 oz (1 inogona) - 40 g.
• Yakashama Green Machine Smoothie, 1 bhodhoro re425 g / 15 oz - 63 g.

Zvihwitsi

• Hershey bar, 1 bar - 25 g.
• M & Ms, bhegi saizi yenguva dzose - 33 g.
• Reese's Peanut Butter Cups, 1 pakiti - 22 g.
• Haribo Gummy Bears, 5 oz package - 33 g.

Zviyo (kunyangwe "ane hutano"):

• Cheerios, 1 kapu - 17 g.
• Gorosi yegorosi, 1 kapu - 39 g.
• Yakakosha K Yekutanga, 1 kapu - 22 g.
• GoLean Crunch, 1 kapu - 20 g.

Mabhawa emagetsi (anogona kutaridzika anoshamisa pane yekumberi label, asi kana iwe uchitarisa chikafu chekudya…):

• Clif Bar, Chocolate Chips, 1 bar - 41 g.
• Lenny & Larry's Chocolate Chip Cookies, 1 cookie - 40 g.
• Kind Bar, Dark Chocolate Peanut Butter, 1 bar - 13 g.

Ndinovimba, izvi zvinobatsira kuratidza kuti zvingani zvekudya zvinogona kukanganisa macarbohydrates ako ezuva nezuva. Iyo yakanyanya kugadziridzwa, iyo inowanzoitika macarbohydrate idambudziko.

Chenjererawo machizi, makirimu ekofi, mafuta ekirimu chizi, mafuta anovava, ricotta, chizi chekirimu uye yoghurts ayo anowanzo ane makabhohaidhiretsi (mudziyo weyoga yakakangwa kubva kumhando yeDanone, Danone kuSpain, ine 30 g yemacarbohydrates), kunyanya zvinyorwa zvakaderera-mafuta. Zviri nani kusarudza shanduro dzine utano zvakadai sekrimu mbishi kana cheeses, bhotela rinodyiswa uswa, yoghurt yakazara-mafuta (hapana shuga yakawedzerwa, inenge inenge 6 gramu ye carbs pamudziyo), kefir, kana Adonis bars.

Kupfeka

Kupfeka kunowanzozara neshuga yakawedzerwa uye makhahydrates, tisingatauri hydrogenated uye kunyange rancid mafuta. Kunyangwe isu tichiziva kuti kupenga kwese kwakaderera-mafuta kwapera, kuchine zvigadzirwa kunze uko. "mafuta mashoma"Uye"yakaderera koriori"Izvo zvinosimudzirwa sehutano. Usazvitenga; vanofanira kushandisa chimwe chinhu kutsiva hunhu hunogutsa mafuta, uye kuti shuga. Izvi zvinosanganisira macondiments ane mafuta akaderera senge peanut butter uye mapfekero. "chiedza".

Zvakare ramba uchifunga kuti saizi yakajairika yekushandira pamavara maspuni maviri, ari mashoma pane anoshandiswa nevanhu vazhinji uye ari nyore kwazvo kukwira pamusoro uye zvakaoma kudzora. Gara uchitarisa mavara, uye sarudza zvipfeko zvekumba semafuta nevhiniga, zvinonhuhwirira kana herbs, avocado, nezvimwewo, kana mapfekero ane hutano akazara emabhodhoro, seaya anobva kuPrimal Kitchen, zvakanyanya sezvinobvira.

Sauces

Yakawanda yenguva dzose sauces uye masosi akareruka Vanoshandisa hupfu neshuga kunatsiridza kunaka uye magadzirirwo, saka chenjera nazvo, kunyanya kana uchidya kunze. Uye iyo coleslaw nekabheji yako uye mayo zvingaita semafungiro akanaka, asi zvakawanda zvezvokudya zvinosanganisira shuga yakawedzerwa pamwe chete nemafuta.

Zvakanakisa kudzivirira ndiro dzakaita seizvi zvachose uye kugadzira yako yakaderera-carb shanduro kumba.

Nuts

Hongu, nzungu dzinogona kuve chikamu chekudya kwe ketogenic, asi hazvisi zvese zvakasikwa zvakaenzana. Chenjerera kune aya akakwira carb nzungu (carbs pa30 oz / 1g kushumira):

• Chestnuts - 13.6 g.
• Cashew nzungu - 8.4 g.
• Pistachios - 5.8 g.
• Nzungu - 3.8 g.

Gara nemhando dzakafuta, dzakaderera-carb uye usapfuurire. (Kuti uwane rumwe ruzivo nezve inowirirana keto nzungu, ona chinyorwa ichi). Zvakare, ita shuwa kuti zvese zvaunosarudza zvakasvibira uye hazvina zvihwitsi kana kutapira nenzira ipi zvayo, uye dzivisa misanganiswa inosanganisa nzungu nemichero yakaomeswa semazambiringa akaomeswa.

Frutas

Michero yakawanda inodziviswa zvachose pane ketogenic kudya. Izvi zvinodaro nekuti vashoma vanogona kukanganisa yako carb kuverenga kwezuva:

• Bhanana, hukuru hwepakati - 25 g.
• Apple, saizi yepakati - 18 g.
• Orange, saizi yepakati - 15 g.
• Mazambiringa, 1 mukombe - 15 g.
• Cherries, 1/2 mukombe - 9 g.
• Kiwi, hukuru hwepakati - 8 g.
• Blueberries, 1/2 mukombe - 7 g.
• Strawberries, 1/2 mukombe - 6 g.
• Raspberries, 1/2 mukombe - 3 g.
• Blackberries, 1/2 mukombe - 4 g.

Sezvauri kuona, mabheri ndiwo akanakisa kukuchengeta yakaderera carb, asi zvakanyanya kushandiswa chete kune yakakosha zviitiko senge mukati dhizeti. Kunyange zvazvo hafu-kapu yekushandira ingasanzwika yakashata, inongova zvishoma, uye vanhu vazhinji vanodya zvakawanda kupfuura izvozvo mune imwe chete.

Miriwo ine sitachi

Zvino, ngativei pachena: tinoda miriwo yedu. Zvakakosha kuwana izvo zvakakosha micronutrients inowanikwa mumiriwo. Izvozvo zvakati, haisi miriwo yose yakaenzana. Miriwo inokura pasi pevhu, kunyanya miriwo ine sitachi, inowanzokwira mumacarbohydrates:

• Mbatata, 1 hombe yakabikwa - 54 g.
• Mbatata, 1 kapu ye puree - 34 g.
• Hash browns, 1 kapu - 50 g.
• Mbatatisi, 1 yepakati yakabikwa - 20 g.
• Mbatatisi inotapira, 1 kapu ye puree - 55 g.
• Yamu, 1 yepakati-huru yakabikwa - 28 g.
• Parsnips, 1 kapu yakachekwa - 17 g.

Zvose zvinotora kushumira kana kushoma kwembatatisi kusangana (kana kupotsa kaviri!) Makabhohaidhiretsi ako ezuva. Iye zvino kuti tienzanise, ngatitarisei dzimwe keto-inoshamwaridzika vegetarian sarudzo:

• Sipinachi, 1 mukombe mbishi - 0.4 g.
• Koliflower, 1 kapu mbishi - 3 g.
• Broccoli, 1 mukombe mbishi - 4 g.
• Kare, 1 kapu mbishi - 6 g.
• Cucumber, 1 kapu yakachekwa - 4 g.
• Zucchini, 1 mukombe mbishi - 3 g.

Chinokosha ndechekuti: miriwo ine utano uye yakanaka kwatiri; Isu tinongoda kutarisa kune yakaderera carb keto marudzi uye tinzwisise mutsauko wakakura muhuwandu hwecarb.

Makwara

Hongu, dzimwe nyama dzakagayiwa dzinewo makabhohaidhiretsi akavanzika. Deli nyama, ham, meatloaf, bhekoni, uye soseji kazhinji zvakawedzera shuga uye starch, saka gara uchiverenga zvinyorwa. Dzivisa avo vakanzi "mafuta mashoma"Kana kuti"chiedza“Sezvo vachiwanza marara akawanda.

Zvigadzirwa zvehove zvemumagaba zvinogonawo kunge zvakawedzera sitachi kana shuga mumasosi azvo. Saka uvachenjererewo.

Kuti uwane zvimwe zvekudya zvingaite senge zvakaderera carb asi zvisina kunaka kune ketogenic kudya, tarisa yedu runyorwa rwe Zvokudya Zvokudzivisa paKetogenic Diet.

Net Carbs Calculation

Pamusoro pekuziva nzira yekufungidzira avhareji yehuwandu hwemakabhohaidhiretsi muchikafu, tinofanira kukwanisa kuverenga zviri nyore mambure makabhohaidhiretsi muzvokudya zvakanyorwa. Zvese zvaunofanirwa kuita kuwana magiramu ese emacarbohydrates, iwo ese magiramu efiber, uye kubvisa fiber kubva kumacarbohydrates. Shandisa iyi nhamba kune yako yemazuva ese keto carb allowance.

Kunyangwe chikafu chakazara uye chikafu chakaputirwa chinoti "ane utanoIwo ane makabhohaidhiretsi atinofanira kudzivisa kana tiri keto. Kunzwisisa kuti muganho wecarbohydrates zuva nezuva unotaridzika sei maererano nekudya kwemazuva ese kunogona kuita kuverenga macarbohydrates mu ketogenic kudya kuve nyore. Uye rangarira, nzira yakanakisa yekuziva chaizvo zvauri kudya ndeyekudya zvinyoro, zvese keto chikafu uye kubika kumba zvakanyanya sezvinobvira. Hutano hwako huchakutenda.