Molemo ka ho Fetisisa oa Keto Nuts: Tataiso ea ho qetela ea Nuts ka Keto

Linate ke khetho e thahasellisang haholo bakeng sa ho ja lijo tse bobebe, li-snacks le lijana tse ka thōko ho lijo tsa keto. Ho feta moo, kaha linate tse ngata li na le mafura a phetseng hantle ho feta lik'habohaedreite, li lumellana hantle le moralo oa lijo tsa ketogenic. Ka bomalimabe, ha se linate tsohle tse loketseng keto dieters. Ha a ntse a walnuts macadamia mafura a mangata a ka u thusa ho lula ho ketosis, ba bang ba na le lik'habohaedreite tse ngata ho feta kamoo u neng u ka lebella. Kahoo re tla li sekaseka hanyane ka hanyane.

Ke hobane'ng ha linate li sebetsa ho Keto?

Linate ka kakaretso ha li na tsoekere, carb e tlase, 'me vegan, paleo le keto lia lumellana. Mona ke mabaka a 'maloa a etsang hore linate li kenelle moralong oa hau oa lijo tse tlase tsa carb.

Linate li na le limatlafatsi tse teteaneng

Linate li tletse livithamine le liminerale, joalo ka magnesium, selenium, vithamine E, le manganese. Magnesiamo Ke diminerale ea bohlokoa 'meleng oa hau, e thusa ka tlhahiso ea matla le protheine synthesis ( ¹ ). Selenium e sebetsa joalo ka antioxidant mme e ka matlafatsa sesole sa hau sa 'mele ( ² ). Manganese e thusa tšilo ea mafura le lik'habohaedreite, 'me e thusa ho laola maemo a tsoekere ea mali ( ³ ).

Linate li na le fiber e ngata ea lijo

Ka mor'a moo, u tla ithuta ka mafura, liprotheine le lik'habohaedreite bakeng sa linate tse seng kae tsa ketogenic. Ka sehloohong. U tla hlokomela sehlooho se tloaelehileng: Linate tse ngata li na le palo e phahameng ea lik'habohaedreite, empa hape li na le fiber e ngata ea lijo, e fokotsang palo ea lik'habohaedreite. Fibre e tsejoa ho thusa ho laola maemo a tsoekere ea mali le ho fokotsa ho ruruha, e thusang ho fokotsa kotsi ea lefu la tsoekere la mofuta oa 2 le lefu la pelo.

Linate li bonolo ho jara

Kaha linate li loketse ho ja ha u ntse u tsamaea, li joalo seneke se setle sa keto. U ka boloka stash e nyane ka mokotleng oa hau, deskeng kapa mokotleng oa hau bakeng sa lijo tse mafura a mangata, tse nang le carb e tlase.

Ntho e le 'ngoe eo u lokelang ho e hopola mona: Linate li bonolo ho ja ho feta tekano. Haeba u nkile linate le uena letsatsi lohle, etsa bonnete ba hore u arola chelete esale pele ho qoba ho ja ho feta tekano.

Top 5 Best Keto Nuts

Hafeela u ntse u hopola boholo ba hau ba ho sebeletsa, linate tse latelang tse tlaase tsa carb li ntle ka ho feletseng ho keto. Natefeloa ke linate tsena joalo ka seneke se lumellanang le keto mots'ehare.

# 1: linate tsa macadamia

Ka ligrama tse 21 tsa mafura le ligrama tse 2 tsa lik'habohaedreite tse ngata ho 30 ounce / 1 g, linate tsa macadamia li entsoe ka 75% mafura ( ⁴ ). Ka kakaretso ea mafura, ligrama tse 17 li entsoe ka monounsaturated mafura acid, tse tsejoang ka ho fokotsa khanyetso ho ka insulin le maemo a k'holeseterole, ha a ntse a thibela ho bokellana ha mafura ka mpeng le lefu la pelo.

Linate tsa Macadamia li na le magnesium, manganese, potasiamo le selenium, tse bontšitsoeng ho thusa ho theola boima ba 'mele, ho theola khatello ea mali, ho fokotsa kotsi ea lefu la pelo le stroke, le ho sebetsa joalo ka li-anti-inflammatory agents. ⁵ )( ⁶ )( ⁷ )( ⁸ ).

Matokomane a Macadamia ke motsoako o ka sehloohong oa macadamia nut butter, e leng mofuta o mong oa peanut butter. Empa tabeng ena, ka tekanyo e tlaase ea lik'habohaedreite empa ka tatso e tšoanang e ntle kapa e ntle le ho feta.

#2: Li-pecans

Li-pecans li entsoe ka mafura a 70%. Karolo ea 30 oz / 1 g ea li-pecans e na le gram e le 'ngoe ea lik'habohaedreite tse ngata, ligrama tse 1 tsa mafura le ligrama tse 20 tsa protheine. Ligrama tse 3 tsa mafura li kenyelletsa ligrama tse 20 tsa mafura a monounsaturated, ligrama tse 12 tsa mafura a polyunsaturated, le ligrama tse 6 tsa mafura a mafura.

Li-pecans li na le palo e ngata ea oleic acid, e bontšitsoeng ho fokotsa kotsi ea lefu la pelo le lefu la tsoekere la mofuta oa 2, ha e ntse e ntlafatsa bophelo bo botle ba 'mele oa hau le ho fokotsa ho ruruha.

# 3: linate tsa Brazil

Linate tsa Brazil li na le ligrama tse 18 tsa mafura, ligrama tse 4 tsa protheine le gram e le 'ngoe feela ea lik'habohaedreite tse ngata. ⁹ ). Kaha li kholo haholo ka boholo, u tla ja li-walnuts tse robeli feela ka 30 oz / 1g.

Matokomane a Brazil a na le melemo e itseng ea bophelo bo botle e sa tsejoeng hakaalo. Phuputsong e 'ngoe, bafuputsi ba fumane hore karolo e le' ngoe ea linate tsa Brazil e ka fokotsa maemo a serum lipids joalo ka k'holeseterole le triglycerides. Li boetse li na le selenium e ngata, e thusang ho ntlafatsa ts'ebetso ea kelello ho batho ba baholo le ho loants'a khatello ea oxidative. ¹⁰ )( ¹¹ ).

#4: walnuts

Li-Walnuts li na le ligrama tse 18.3 tsa mafura kaofela (13.2 ea eona ke polyunsaturated), ligrama tse 4.3 tsa protheine, le ligrama tse 1.9 tsa net carbs ho 30 oz / 1 g.

Mafura a polyunsaturated, a atileng peong ea soneblomo le avocado, a na le li-omega-6 le omega-3 tse bohlokoa tsa mafura a acid. Li-acid tsena tsa bohlokoa tsa mafura li bontšitsoe ho ntlafatsa maemo a testosterone, ho fokotsa kotsi ea lefu la pelo le stroke, le loantša ho ruruha.

Linate, joalo ka linate tse ling tsa keto lethathamong lena, li na le melemo e patiloeng ea bophelo bo botle. Liphuputsong tse 'maloa, li-walnuts li thusitse barupeluoa ho theola boima ba' mele, ho fokotsa kotsi ea kankere, le ho thibela tšenyo ea lisele. ¹² )( ¹³ ).

#5: makotomane

30 g / 1 ounce ea makotomane a na le ligrama tse 17 tsa mafura, ligrama tse 4 tsa protheine le ligrama tse 2 tsa lik'habohaedreite tse ngata. ¹⁴ ).

Ho kenyelletsa makotomane joalo ka seneke se phetseng hantle ho ka thusa bophelo bo botle ba hau. Lithutong tse ling, makotomane a thusitse ho theola cholesterol eohle ntle le ho ama maemo a HDL (e ntle) a cholesterol.

4 Keto Nuts ho Natefeloa ka Tekano

Le hoja mefuta e 5 ea linate tse ka holimo li na le palo e tlaase ka ho fetisisa ea lik'habohaedreite lethathamong lena, ha se tsona feela tseo u ka li jang. Mona ke linate tse ling tse 'ne tsa keto tseo u ka li natefelang (ka mokhoa o itekanetseng).

# 1: li-sprockets

Linate tsa phaene, kapa li-pignolias, li na le ligrama tse 19 tsa mafura, ligrama tse 4 tsa protheine, le ligrama tse 3 tsa lik'habohaedreite tsa net ha ho sebetsoa. Hopola hore neng kapa neng ha re bua ka 1 ho sebeletsa, re bua ka 30 g / 1 ounce ( ¹⁵ ).

Le hoja ligrama tse 3 tsa carbs tse ngata li ka 'na tsa se ke tsa bonahala li phahame haholo, e ka ba 10% ea chelete ea hau ea letsatsi le letsatsi haeba u le moralo. 30 dikgerama tsa lik'habohaedreite ka letsatsi. Ho hobe le ho feta haeba o le moralo oa letsatsi le letsatsi oa 20g carbohydrate. Kaha ha ho le joalo re bua ka 15%.

#2: Lialmonde

Lialmonde li na le ligrama tse 14 tsa mafura kaofela (9 ho tloha mafura a monounsaturated), ligrama tse 6 tsa lik'habohaedreite kaofela, le ligrama tse 5 tsa protheine. ¹⁶ ). Le hoja ligrama tse 6 tsa lik'habohaedreite li utloahala li phahame, ka ligrama tse 4 tsa fiber ea lijo u sebelisa ligrama tse 2 feela tsa net carbs.

La phofo ea almonde, e leng lialmonde tse fatše feela, ke lijo tse tloaelehileng tsa diresepe bakeng sa keto baked. E be eona diresepe tsa lijo tse theolelang o diresepe tsa mofuta ofe kapa ofe. Lialmonde li 'nile tsa amahanngoa le mefuta e mengata ea melemo ea bophelo bo botle. Lithutong, ho bontšitsoe hore tšebeliso ea lialmonde e fokotsa kotsi ea ho hlaseloa ke pelo, e fokotsa k'holeseterole, e fokotsa ho ruruha le ho u thusa ho theola boima ba 'mele.

#3: linate tsa cashew

Li-cashews li na le ligrama tse 12 tsa mafura a mafura, a tlase ho feta linate tse hlano tse "molemo ka ho fetisisa" tsa keto lethathamong lena. Li boetse li na le ligrama tse 8 tsa carbs, kahoo li lokela ho jeoa ka mokhoa o itekanetseng. Ho feta moo, ho leka-lekana hoa fokola. E loketseng ke thibelo e feteletseng ( ¹⁷ ).

E 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho thabela li-cashews (ntle le li-carbs tsohle) ke ka botoro ea cashew. Keto butter ena e sebetsang e u thusa ho fokotsa li-carbs ho tloha ho 8g ho isa ho 2g feela ka 30oz / 1g e sebeletsang ha u ntse u fana ka tatso e monate.

#4: pistachios

Li-pistachios li na le mafura a seng makae, empa liprotheine tse ngata ho feta boholo ba linate tsa keto lethathamong lena. Sejo se le seng se na le ligrama tse 13 tsa mafura, ligrama tse 6 tsa protheine, le ligrama tse 4.6 tsa lik'habohaedreite tse ngata. ¹⁸ ).

Liphuputso li bontšitse hore ho ja li-pistachios tse ngata ho ka fokotsa boemo ba lipids maling, e leng ho ka ntlafatsang bophelo bo botle ba pelo. Molemo o mong oa bophelo bo botle bakeng sa bana ke ona. lithunya: Kaha li-pistachios li rekisoa ka likhetla, u ka 'na ua li ja hanyenyane (li thusa ka ho laola karolo). Bafuputsi ba bontšitse hore mokhoa oa ho tlosa linate o fokotsa tšebeliso ea 41%.

Ho thoe'ng ka lipeo kapa liphaephe?

Joalo ka linate, peo e ntle 'me e ka sebelisoa ho keto. Hangata lipeo kapa liphaephe li siloa hore e be phofo, e sebelisoang ho etsa diresepe, kapa e etsoe botoro ea peō. Seo se boletse, ho na le mefuta e meng ea lipeo e molemo ho e sebelisa ho feta e meng. Lintlha tsa phepo e nepahetseng bakeng sa lipeo tse tharo tse holimo tsa keto (li-macros tse fanoang ka 30 oz / 1g ho sebeletsa):

• Peo ea Chia: 1,7 dikgerama tsa lik'habohaedreite tse ngata, ligrama tse 8,6 tsa mafura, ligrama tse 4,4 tsa protheine. ( ¹⁹ ).
• Peo ea Sesame: 3.3 dikgerama tsa lik'habohaedreite tse ngata, ligrama tse 13.9 tsa mafura, ligrama tse 5 tsa protheine. ( ²⁰ ).
• Folaxe: 0,5 dikgerama tsa lik'habohaedreite tse ngata, ligrama tse 11,8 tsa mafura kaofela, ligrama tse 5,1 tsa protheine. ( ²¹ ).
• Peo ea mokopu: e tsejoang hape e le peo ea mokopu 3,3 dikgerama tsa lik'habohaedreite, ligrama tse 13 (6 tsa tsona ke omega-6), ligrama tse 7 tsa protheine. ( ²² ).

Litaelo tsa ho ja linate ka Keto

Ha u thabela linate tsa keto, ebang ke seneke, seneke, appetizer, kapa e le motsoako oa risepe, ke habohlokoa ho latela melao e seng mekae ea motheo. Mona ke litlhahiso tsa ho ja linate ka keto.

# 1: lula hole le metsoako e belaetsang

Ha u reka linate, qoba liphutheloana tse thathamisang tsoekere, tatso e ekelitsoeng (sena se bohlokoa haholo) le lioli tse itseng (joalo ka soya, canola, peanut, lero la letsatsi le ba bang oli ea limela) lethathamong la metsoako. Metsoako ena ha e eketse feela lik'habohaedreite, empa hape e baka ho ruruha ka mokhoa o makatsang.

Khetha linate tse tala, tse se nang letsoai. Ha u reka linate, sheba tse entsoeng ka linate, letsoai le oli ea mohloaare, 'me haholo-holo ha ho letho le leng. Ha u khetha phofo ea linate, tse kang phofo ea almonde, Amazon kapa mabenkeleng, sheba tse nang le li-walnuts tse thathamisitsoeng e le motsoako.

# 2: lekanya likarolo tsa hau kamehla

Haeba sena ha sea hatisoa ka ho lekaneng, o lokela ho nahana ka boholo ba likarolo ha ho tluoa tabeng ea linate. Ka linako tsohle lekanya lijo tsa hau, ebang ke ka sekala kapa senoelo sa ho lekanya (ho fana ka kotara ea senoelo ke tlhahiso e ntle).

Le hoja linate tse ngata lethathamong lena li na le ligrama tse ka tlaase ho 5 tsa carbs, ho ja ka ho feletseng, ho sa laolehe ho ka tlatsa kabelo ea hau ea carb bakeng sa letsatsi.

#3: sepheo sa mefuta e fapaneng

Ho kenyelletsa mefuta e fapaneng ea meroho, nama, litholoana le lijo tse ling lijong tsa hau, eseng matokomane feela, ho thusa ho u fa mefuta e fapaneng ea livithamine, liminerale le limatlafatsi tse ling. Ho e-na le ho tsepamisa maikutlo ho likhetho tse seng kae tsa keto nut lethathamong lena, leka ho kenyelletsa mefuta e sa tšoaneng ea tsona.

U ka boloka moralo oa hau oa lijo tsa keto o fapane le o nang le litatso tse ngata ka ho inehela ka botoro ea linate tsa keto, u etsa tse seng kae. diresepe tsa smoothie tse nang le litholoana tse omisitsoeng kapa ka li-walnuts tse pshatlehileng, kapa esita le ho tšela li-salads tsa hau ka lialmonde tse khaotsoeng hanyenyane kapa walnuts.

#4: ela hloko maikutlo

Linate li na le "anti-antitrient" e bitsoang phytic acid, e bakang tšilo ea lijo ho batho ba bang. Phytic acid e tsejoa ka ho baka mathata a tšilo ea lijo le ho fokotsa ho monya liminerale, ho theola maemo a calcium, tšepe le zinki 'meleng.

Haeba u e-ba le ho ruruha, khase, kapa mathata a mang ka mor'a ho ja linate, mohlomong ho molemo ho li qoba ka ho feletseng. Ho seng joalo, u ka leka ho ja linate tse kolobisitsoeng, tse melang kapa tse halikiloeng, 'me u hlahlobe hore na sena se fokotsa matšoao.

Linate tse ntle ka ho fetisisa tsa keto li na le palo e tlase ea carb

Linate ke khetho e ntle ea ho ja lijo tsa ketogenic. Hape ke mohloli o motle oa mafura a phetseng hantle, liprotheine le fiber ea lijo, ha li ntse li le tlase ka lik'habohaedreite.

Leha ho le joalo, ke habohlokoa ho hopola hore hase linate tsohle tse entsoeng li lekana. Li-keto nut tse molemohali tse ka jeoang ke linate tsa macadamia, li-pecans, linate tsa Brazil, walnuts le makotomane. Linate tse ling tse kang lialmonde le pistachios li ka jeoa empa ka mokhoa o itekanetseng haholoanyane.

Haeba u le mothating oa ho batla li-nut butter, u na le mefuta e mengata ea tsona 'marakeng e ka u thusang ho khotsofatsa litakatso tsa hau tsa linate, ho fokotsa palo ea hau ea carb kaofela.