Eyona nto ilungileyo yeKeto Nuts: Isikhokelo esigqibeleleyo kwiiNti kwiKeto

Amantongomane lukhetho olunomdla kakhulu kwi-snacks, i-snacks kunye nokukhapha kwi-keto yokutya. Ngaphezu koko, ekubeni amaninzi amantongomane aqulethe amafutha anempilo ngaphezu kwe-carbs, angena ngokugqibeleleyo kwisicwangciso sokutya se-ketogenic. Ngelishwa, ayizizo zonke ii-nuts ezifanelekileyo kwi-dieters ye-ketogenic. Ngoxa i-walnuts imacadamia ngamafutha amaninzi kunokukunceda uhlale kwi-ketosis, abanye banecarbohydrates eninzi kunokuba unokulindela. Ngoko ke siza kuzihlalutya kancinci kancinci.

Kutheni amantongomane asebenza kwi-Keto?

Amandongomane awanayo iswekile, i-low-carb, kwaye i-vegan, paleo, kunye ne-keto ziyahambelana. Nazi izizathu ezininzi zokuba kutheni amantongomane angena kwisicwangciso sakho sokutya se-carb ephantsi.

Amandongomane anezondlo ezixineneyo

Amantongomane alayishwa ngamavithamini kunye neeminerali, ezifana ne-magnesium, i-selenium, i-vitamin E kunye ne-manganese. Magnesium yiminerali ebalulekileyo emzimbeni wakho, inceda ekuveliseni amandla kunye neprotein synthesis ( ¹ ). I-selenium isebenza njenge-antioxidant kwaye inokomeleza amajoni akho omzimba ( ² ). IManganese inceda ekutyiseni amafutha kunye necarbohydrates, kwaye inceda ukulawula amanqanaba eswekile yegazi ( ³ ).

Amandongomane atyebile kwifiber yokutya

Emva koko, uya kufunda malunga namafutha, iprotheni, kunye nomxholo we-carb kwiiketo nuts ezimbalwa. Engundoqo. Uya kuqaphela umxholo oqhelekileyo: Uninzi lweendongomane zinenani eliphezulu le-carb, kodwa zikwaphezulu kwi-fiber yokutya, ehlisa i-carb count. I-Fiber iyaziwa ngokunceda ukulawula amanqanaba eswekile yegazi kunye nokunciphisa ukuvuvukala, okunceda ukunciphisa umngcipheko we-2 yeswekile kunye nesifo senhliziyo.

Amantongomane kulula ukuthwala

Ekubeni amandongomane alungele ukutya xa ehamba, anjalo amashwamshwam keto enkulu. Ungagcina i-stash encinci kwisipaji sakho, idesika, okanye ubhaka okhawulezayo, onamafutha amaninzi, ukutya okune-carb ephantsi.

Inye into ekufuneka uyiqaphele apha: Amandongomane kulula ukuwatya kakhulu. Ukuba uphethe amandongomane kunye nawe imini yonke, qiniseka ukuba uwahlula-hlula kwangaphambili amaxabiso ukuphepha ukutya kakhulu.

Top 5 Best Keto Nuts

Logama nje ugcina ubungakanani besahlulo sakho engqondweni, ezi zilandelayo zine-carb nuts zilungile ngokugqibeleleyo kwi-keto. Yonwabela la mandongomane njenge-snack ye-keto-friendly emini.

#1: Macadamia Nuts

Ngeegram ezingama-21 zamafutha kunye neegram ezi-2 zenet carbs kwi-30 ounce/1 g, i-macadamia nuts yenziwe 75% amafutha ( ⁴ ). Kwi-fat content, i-17 grams yenziwe amanqatha e-monounsaturated acid, ezaziwa ngokunciphisa ukuxhathisa I-insulini kunye namanqanaba e-cholesterol, ngelixa ukhusela ukuqokelela kwamafutha esiswini kunye nesifo senhliziyo.

Amantongomane e-Macadamia aqukethe i-magnesium, i-manganese, i-potassium, kunye ne-selenium, ebonakaliswe ukuba inceda ekulahlekeni kwesisindo, amanqanaba aphantsi oxinzelelo lwegazi, ukunciphisa umngcipheko wesifo senhliziyo kunye ne-stroke, kwaye isebenze njenge-anti-inflammatory agents. ⁵ )( ⁶ )( ⁷ )( ⁸ ).

I-Macadamia nuts sesona sithako siphambili kwi-macadamia nut butter, enye indlela yebhotolo yamandongomane. Kodwa kule meko, kunye nomthamo ophantsi weecarbohydrates nangona incasa ilungile okanye ingcono.

#2: IiPecans

Amandongomane ePecan enziwe ngamafutha angama-70%. I-30g / 1oz yokuphakelwa kweepecans iqulethe i-1 gram ye-carbohydrates enetha, i-20 grams yamafutha ewonke kunye ne-3 grams yeprotheni. I-20 grams yamanqatha iquka i-12 grams yamafutha e-monounsaturated, i-6 grams yamafutha e-polyunsaturated, kunye ne-2 grams yamafutha ahluthayo.

I-Pecans iqulethe inani eliphezulu le-oleic acid, ebonakaliswe ukunciphisa umngcipheko wesifo senhliziyo kunye nohlobo lwe-2 yeswekile, ngelixa uphucula impilo yakho ye-immune kunye nokunciphisa ukuvuvukala.

#3: Brazil Nuts

Amandongomane aseBrazil aneegram ezili-18 zamafutha, iigram ezi-4 zeprotheyini, kunye negram enye yecarbohydrates ( ⁹ ). Kuba zikhulu kakhulu ngokobungakanani, uya kutya amandongomane asibhozo kwi-30g/1oz yokukhonza.

Amandongomane aseBrazil aneenzuzo ezingaziwayo zempilo. Kolunye uphononongo, abaphandi bafumanise ukuba ukusetyenzwa okukodwa kwamantongomane aseBrazil kunokunciphisa amanqanaba e-serum lipids afana ne-cholesterol kunye ne-triglycerides. Zikwaqulethe amanqanaba aphezulu e-selenium, enceda ukuphucula umsebenzi wokuqonda kubantu abadala kunye nokulwa noxinzelelo lwe-oxidative ( ¹⁰ )( ¹¹ ).

#4: IiWalnuts

IWalnuts iqulethe i-18.3 grams yamafutha ewonke (i-13.2 yayo i-polyunsaturated), i-4.3 grams yeprotheyini, kunye ne-1.9 grams ye-carbs net nge-30 g/1 oz.

Amafutha e-Polyunsaturated, axhaphake kwimbewu yejongilanga kunye ne-avocados, aqukethe i-omega-6 kunye ne-omega-3 ebalulekileyo ye-fatty acids. Ezi zi-acids ezibalulekileyo ezinamafutha zibonakaliswe ukuphucula amanqanaba e-testosterone, ukunciphisa umngcipheko wesifo senhliziyo kunye nesifo sohlangothi, kunye ukulwa nokudumba.

I-Walnuts, njengamanye amantongomane e-keto kolu luhlu, iqulethe izibonelelo zempilo ezifihliweyo. Kwizifundo ezininzi, i-walnuts incede abathathi-nxaxheba ukuba banciphise umzimba, banciphise umngcipheko womhlaza, kunye nokuthintela umonakalo weseli ( ¹² )( ¹³ ).

#5: Ihazelnuts

I-30-ounce / 1-g yehazelnuts iqulethe i-17 grams yamanqatha, i-4 grams yeprotheyini, kunye ne-2 grams ye-net carbs. ¹⁴ ).

Ukubandakanya i-hazelnuts njengokhetho olusempilweni lwe-snack lunokunceda impilo yakho. Kwezinye izifundo, i-hazelnuts incede ukuthoba amanqanaba e-cholesterol ewonke ngaphandle kokuchaphazela amanqanaba e-cholesterol e-HDL (elungileyo).

I-4 Keto Nuts ukuba Uyonwabele ngokuModareyitha

Ngelixa iintlobo ezi-5 zeendongomane ezingentla ziqulathe amanani asezantsi ekhabhu kolu luhlu, ayizizo zodwa onokuzitya. Apha ngezantsi kukho iiketo nuts ezine onokuzonwabela (kakhulu nje kancinci).

#1: Pine Nuts

I-pine nuts, okanye i-pignolias, iqulethe i-19 grams yamanqatha, i-4 grams yeprotheni, kunye ne-3 grams ye-net carbs nganye. Gcina ukhumbula ukuba nanini na sithetha malunga nokuphakelwa kwe-1, sibhekisa kwi-30 g/1 ounce ( ¹⁵ ).

Ngelixa i-3 grams ye-net carbs isenokungavakali iphezulu kakhulu, inokuba yi-10% yesibonelelo sakho se-carb semihla ngemihla ukuba ukwisicwangciso sokutya. 30 grams zecarbohydrates ngosuku. Okubi nakakhulu ukuba ukwisicwangciso se-20 g ye-carbohydrates yemihla ngemihla. Ekubeni kuloo meko sithetha nge-15%.

#2: Iiamangile

Iialmond zineegram ezili-14 zamanqatha ewonke (9 kumafutha e-monounsaturated), i-6 grams ye-carbohydrates iyonke, kunye ne-5 grams yeprotheyini. ¹⁶ ). Ngelixa i-6 grams ye-carbs ivakala iphezulu, kunye ne-4 grams yefiber yokutya utya kuphela i-2 grams ye-net carbs.

La umgubo weamangile, oko kukuthi, iialmondi eziphantsi komhlaba, zisisiseko kwiindlela zokupheka keto yabhaka. nokuba banjalo iiresiphi zokupheka o iiresiphi zalo naluphi na olunye uhlobo. Iialmond ziye zadityaniswa kwiintlobo ngeentlobo zeenzuzo zempilo. Kwizifundo, kuye kwaboniswa ukuba ukusetyenziswa kwe iiamangile yehlisa umngcipheko wokuhlaselwa yintliziyo, yehlisa amanqanaba e-cholesterol, inciphisa ukudumba kwaye ikuncede unciphise umzimba.

#3: IiCashews

I-cashews ine-12 grams ye-fat fat, ephantsi kwe-keto nuts "engcono" ezintlanu kuloluhlu. Kwakhona ziqulethe i-8 grams ye-net carbs, ngoko ke kufuneka idliwe kuphela ngokumodareyitha. Ngaphezu koko, ukumodareyitha kuyasilela. ilungile ukuzibamba kakhulu ( ¹⁷ ).

Enye yezona ndlela zisebenzayo zokunandipha i-cashews (ngaphandle kwayo yonke i-carbs) yibhotela ye-cashew okanye i-cream. Le bhotolo keto-friendly ikunceda ukuba usike carbs ukusuka 8g ukuya nje 2g nganye 30oz/1g ukukhonza ngelixa ukunika incasa emnandi.

#4: Iipistachios

I-pistachios inamafutha amancinci amancinci, kodwa iprotheni eninzi, kuneninzi ye-keto nuts kolu luhlu. Isidlo esinye sineegram ezili-13 zamafutha, iigram ezi-6 zeprotheyini, kunye ne-4.6 yeegram zenet carbohydrates ( ¹⁸ ).

Uphononongo lubonise ukuba ukutya okuphezulu kwe-pistachios kunokunciphisa iprofayili ye-lipid yegazi, enokuphucula impilo yentliziyo. Nantsi enye inzuzo yezempilo enomdla iipistachios: Ekubeni iipistachios zithengiswa ngeqokobhe, kunokwenzeka ukuba utye kancinci kuzo (zinceda ngokulawula isabelo). Abaphandi baye baqaphela ukuba inkqubo yokwenza i-shell nuts inciphisa ukusetyenziswa ukuya kuthi ga kwi-41%.

Kuthekani ngembewu okanye imibhobho?

Njengaye amandongomane, imbewu ilungile kwaye ingasetyenziswa kwi-keto. Imbewu okanye iipips zidla ngokugutywa zibe ngumgubo, osetyenziswa kwiiresiphi, okanye wenze ibhotolo yembewu. Oko kwathiwa, kukho ezinye iintlobo zeembewu ezingcono ukuzisebenzisa kunezinye. Nazi iinyaniso zesondlo kwiimbewu ezintathu eziphezulu ze-keto (i-macros inikwe nge-30g/1oz yokuphakwa):

• Iimbwe zechai: I-1,7 grams ye-carbohydrates inet, i-8,6 grams yamafutha, i-4,4 grams yeprotheni. ( ¹⁹ ).
• Imbewu yeSesame: I-3.3 grams ye-carbohydrates inet, i-13.9 grams yamafutha, i-5 grams yeprotheni. ( ²⁰ ).
• Iflakisi: I-0,5 grams ye-carbohydrates inet, i-11,8 grams yamafutha ewonke, i-5,1 grams yeprotheni. ( ²¹ ).
• Imbewu yethanga: kwaziwa njenge imbewu ithanga 3,3 grams carbs net, 13 grams (6 zazo omega-6), 7 grams protein. ( ²² ).

Izikhokelo zokuTya amantongomane kwi-Keto

Xa usonwabela amandongomane kwi-keto, nokuba i-snack, i-appetizer, okanye njengesithako kwiresiphi, kubalulekile ukulandela imithetho embalwa esisiseko. Nanga amanye amacebiso okutya amandongomane kwi-keto.

#1: Hlala kude neZithako ezikrokrelekayo

Xa uthenga amandongomane, ziphephe iipakethe ezidwelisa iswekile, iincasa ezongeziweyo (oku kubaluleke kakhulu) kunye neeoli ezithile (ezifana ne isoya, i-canola, Indongomane, ubhekilanga nabanye iioyile zemifuno) kuluhlu lwezithako. Ezi zithako azigcini nje ukwandisa umxholo we-carbohydrate, kodwa zikwanokuvuvukala okumangalisayo.

Khetha amandongomane akrwada, angenatyiwa. Xa uthenga ibhotolo yeendongomane, khangela ezo zenziwe ngamandongomane, ityuwa, neoli yomnquma, yaye kubhetele ukuba ungayisebenzisi enye into. Xa ukhetha umgubo we-nut, njengomgubo we-almond, e-Amazon okanye kwiivenkile, khangela abo banama-walnuts omhlaba adweliswe njengesithako.

#2: Hlala uvavanya izahlulo zakho

Ukuba oku akuzange kugxininiswe ngokwaneleyo, kufuneka ugcine ubungakanani bezabelo engqondweni xa kufikwa kumandongomane. Soloko ulinganisa izahlulo zakho, mhlawumbi ngesikali okanye ikomityi yokulinganisa (ikota yekomityi ephakelwayo licebiso elilungileyo).

Ngelixa uninzi lwamantongomane kolu luhlu luqulathe ngaphantsi kwe-5 grams ye-net carbs, ukutya i-handful out of whack kungathatha ngokulula isabelo sakho se-carb sosuku.

#3: Injongo yokwahluka

Ukuquka iintlobo ngeentlobo zemifuno, inyama, iziqhamo, nokunye ukutya okutyayo—kungekhona amandongomane nje kuphela—kukunceda ufumane iivithamini, iiminerals nezinye izondlo ezahlukahlukeneyo. Esikhundleni sokugxila kwiinketho ezimbalwa ze-keto nut kolu luhlu, zama ukubandakanya iindidi ezahlukeneyo.

Ungasigcina isicwangciso sakho sokutya se-keto sahluke ngakumbi kwaye sisityebi kwincasa ngokuzonwabisa kwibhotolo ye-keto-friendly nut, wenze enye. iiresiphi zesmoothie kunye neziqhamo ezomisiweyo okanye ngee walnuts ezityumkileyo, okanye ufefe iisaladi zakho ngeealmondi ezinqunqiweyo kancinane okanye iiwalnuts.

#4: Lumkela uvakalelo

Amandongomane aqulethe i-antinutrient ebizwa ngokuba yi-phytic acid, ebangela ukuphazamiseka kokugaya ukutya kwabanye abantu. I-Phytic acid iyaziwa ngokubangela iingxaki zokugaya kunye nokunciphisa ukufunxa kwamaminerali, ukunciphisa amanqanaba e-calcium, isinyithi kunye ne-zinc emzimbeni.

Ukuba ufumana ukuqunjelwa, igesi, okanye ezinye iingxaki emva kokutya amandongomane, kungcono ukuba uziphephe ngokupheleleyo. Ngaphandle koko, ungazama ukutya amandongomane athotyiweyo, ahlumayo, okanye agcadiweyo kwaye ubone ukuba oku kunciphisa iimpawu.

Eyona keto nuts iqulethe i-net carb count ephantsi

Amantongomane lukhetho olukhulu lwe-snack kwi-ketogenic diet. Zikwangumthombo olungileyo wamafutha asempilweni, iiprotheyini, kunye nefiber yokutya, ngelixa zisezantsi kwicarbohydrates.

Sekunjalo, kubalulekile ukukhumbula ukuba ayizizo zonke iindongomane ezenziwe ngokulinganayo. Awona mandongomane e-keto angcono okutyayo ngamandongomane e-macadamia, iipecans, amandongomane aseBrazil, iwalnuts, kunye nehazelnuts. Amanye amandongomane anje ngealmondi kunye neepistachios zinokutyiwa kodwa ngokumodareyitha ngakumbi.

Ukuba uyawathanda amabhotolo amandongomane, kukho intlaninge enkulu yazo kwimarike enokukunceda ukuba unelise iminqweno yakho yendongomane ngokwehlisa inani lakho elipheleleyo le-carb.